Last night I ran my first "double" ever. That is, I ran for the second time in one day. I wasn't exactly sure how it would go, and I wasn't motivated at all to run it. I don't particularly enjoy running anytime after noon anyways. I like to run early, get it out of the way, and not have to worry about it anymore. Yesterday was no different, except that it was actually even a bit harder to run in the evening because I'd already expended myself in the morning.

My understanding is that by running 11 miles in the morning and 4 miles in the evening, it allows for me to run 15 miles in a day, but doesn't fully exhaust me the way a 15 mile run all at once would. Also, by running a second time, it increases the blood flow to the muscles, aiding recovery.

I brought my clothes to the office, and ended up getting out of there around 730pm. It was dark and cold and even though it was only 4 miles, I wanted to run faster than a true "recovery" run because I wanted to get out of the cold. It wasn't a great run, but within 30 minutes it was done, and I was able to return to the office, wrap up my work there and rush home.

This morning the training schedule called for 7 miles "General Aerobic" with 6 x 100m strides. My legs were sore this morning, but thankfully my calf wasn't nearly as tight as yesterday. Still, similar to last night, I wasn't really excited about having to complete this run. Nevertheless, I got out the door and hit the pavement.

I ran from my house down to Rockcreek Park via the Zoo's back entrance. I followed the trail in the park down to the P street exit, then up Florida to the track at 13th Street, where I completed my 6 x 100m strides, and finally a slow jog up 11th street to Lamont before cutting over to Sherman and eventually to Morton St. Overall the run was fine, but my legs were a tad sluggish and I have to wonder how the first 20 miler of this training season is going to go tomorrow morning.

My left calf is in a knot today. I felt it tighten as I was about 6 miles into this morning's 11 mile run. I pushed through and managed to finish the run, but now, just a few hours later, it's reminding me of the punishment I dealt it.

Winter is still here, as evidenced by the 14 degree (with wind chill) temps this morning. I really don't mind the cold so much. I've accumulated enough "gear" over the years to ensure that I am warm enough. I have a formula, based on the temperature and wind chill, as to exactly how many layers I will wear. Today's debate was whether or not to don a balaclava or not. Instead, I opted for an ear warmer in addition to my hat. However, once I'd been running about 5 minutes, I was definitely warm enough.

Today's run called for 6 of the 11 miles to be done at half marathon pace. I intended to do a 3 mile warm up, but by the 20 minute mark I was already moving quickly, so I launched into half marathon pace. I don't really have an accurate gauge of what pace I'm running, though, so I just ran at a quick pace. And, after about 10-15 minutes, I realized that it may have been too quick of a pace. Nevertheless, I powered through the run. By the time I was on the backside of the 6 miles (or at the 40 minute mark of half marathon pace), I was pretty beat, and my calf was cramping.

I'm about to head out the door to a noon yoga class and then prepare for an after work 4 mile recovery run!

My legs were sore this morning. I passed out on the couch watching the Democratic Candidates debate last night. Yesterday morning's run really left me exhausted by about 8pm. It was cold this morning and I was thankful that I only needed to do a 5 mile recovery run. Both of my calves were particularly sore, but especially my outer left calf. Nevertheless, the cool winds of an approaching front left me a bit chilly as I completed the 5 miles rather slowly.

Yesterday morning was another 15 miler. I didn't sleep incredibly well the night before, unfortunately. I awoke around 3:30am because a stray cat has taken it upon himself to meow and meow and continue to meow outside of our window. My mind went racing a bit, but then I was able to pass back out until the alarm came on at 6am.

The run itself started good. I added an extra mile up on Capital Hill because I thought I would end a mile shorter at Jason's house (we were supposed to meet for breakfast). By the time I made it 15 miles I still had a mile to go to breakfast which included the ever so sharp incline of the Harvard Street hill.

I trudged slowly up the hill, after having expended myself by running quite quickly down on Hains Point (yes, the Awakening statue is gone!). I felt nauseous towards the top of the hill, something I rarely feel while running. I stopped and walked for the final eighth of the hill, suppressing the urge to vomit.

Overall this run was good. My iPod indicated I went 18.78 miles in 2 hours and 8 minutes. I use the calculation of 8 min/mile to determine that 15miles should take 2 hours - and then set out to run 2 hours. However, I do know that my average pace is considerably faster than 8 minutes/mile. I would muster a guess that on this particular run there were times I was running around 7 minute miles, and the average was at least 7minutes30seconds/mile. That would mean I needed to run one hour, 52 minutes and 30 seconds to complete 15 miles. By the time I hit two hours I would've run 16 and the extra 8 minutes would've been at least another half mile.

Tomorrow is my first 2 runs in a day ever. 11 miles in the morning with some lactacte threshold and then a 4 mile recover in the evening. It's supposed to be about 20 degrees in the morning when I wake up. Bummer. I am looking forward to spring.

I conjunction with the 2008 Boston Marathon I have teamed up with a good friend to raise money for his endowment. He started the endowment 5 years ago after his wife died of breast cancer. He has been raising funds in a variety of ways through his connection to the music industry ever since. I have supported him in a number of ways over the years, and thought that my marathon running would be a wonderful way to continue to aide in raising funds.

I would appreciate it if you would help me with my goal of raising $5,000, between now and the date of the race. Can you please share this with your friends, co-workers and anyone who wishes to donate money towards providing financial assistance to underprivileged women who cannot afford the expense of fighting breast cancer.

I have been training very hard (this week I will run 70 miles) and feeling great about my overall training. I have yet to set my goal, but plan on attempting to run a 3 hour marathon (my Personal Best of 3h9m at the 2007 Vancouver, BC, marathon was used to qualify for Boston).

The link for donations can be found here:
http://www.syrentha.org/events/bostonmarathon08.php

More about the Endowment (taken from http://www.syrentha.org/index.php)

The Syrentha Savio Endowment (SSE), an Internal Revenue recognized non-profit organization, provides financial assistance to underprivileged women who cannot afford the expense of fighting breast cancer. Since our inception in 2002, SSE has raised funds through a handful of programs including The Shirts for a Cure Project, The SSE Benefit Concert Series, annual charity dinners, awareness walks and online auctions. SSE has awarded gifts to organizations in Washington D.C. and Los Angeles, California that help women in struggling neighborhoods find the means to fight this killer.

It's a new week and a new morning. The alarm clock went off a tad bit after 6am. I felt groggy from going to bed a bit after 11 last night. I went down to the 9:30 club to see some bands and visit with a few friends. I made a conscious effort to return home early, and did a good job. Of course, I forgot the Oscars would be on. I watched the Superbad guys announce best actress and then fell for the deception that best picture would be next (I believe it was actually "Best Film Editing").


My run today was scheduled for 8 mile (general aerobic) with 10 x 100m strides for speed at the end. There's a track about a mile from the house, so I planned to run a 7 mile loop down to the Capital, then run the strides at the track before using the last mile to recover.

Monday's are always strange for running, because I take Sunday off. If I don't feel completely refreshed I wonder if I pushed it too hard on Saturday or if the hour and a half yoga class on Sunday had an impact on my muscles. Nevertheless, I started out the door just after 6:30, donned in tights, a hat, gloves, a fleece and my reflective running vest. Weather.com indicated it was 39F and the humidity was 71%.


I didn't feel spectacular at first, but kept a pretty decent pace out of the blocks. Again, Monday's prove difficult because even though I wanted to push it this morning, I needed to be cognizant of the fact that I have to run 15 miles tomorrow. Nevertheless, I kept up a pretty quick pace until I ended up at the track. There I was able to complete the 10 x 100m strides with good form and speed.

I never know exactly what pace I'm running because I haven't properly calibrated my iPod + Nike pedometer in quite some time. When it says I'm running a 6:45 pace I typically add about 15 seconds to that (thinking I'm running about a 7:15). On my 10th 100m sprint i tapped the button on my iPod which indicates my current pace - it registered that I was running at a 4:30/mile pace. Even if I were to use the 30 second adjustment (technically it would have to be less at that speed) that would mean I was moving at 5 minutes/mile. Then I began to think about world class marathoners and how they carry that pace over the entire 26.2 miles (42.2km - I've gotten into the practice of trying to convert miles to kms in my head and got a lot of practice while hanging out with my Canadian friends at the 9:30 club last night).

Overall it was a great run. I came home and stretched and am already mentally preparing for the 15 miler that I have to run tomorrow.

Today was a much needed day off. I did do yoga in the morning however. I was lucky enough to do yoga 4 days this week. Monday, Wednesday and Friday nights and then Sunday morning. I love the balance it provides my body. I'm running more than I ever have before, and though I wouldn't say I'm "flexible" at this point, my muscles aren't nearly as tight as they would be without doing the yoga.

This week's training looks like this:

Monday - 8 miles - General Aerobic + Speed (8 x 100m strides)
Tuesday - 15 mile medium long run
Wednesday - 5 mile recover
Thursday - 11 miles w/6 miles at Half Marathon pace in the monrning and 4 mile recovery in the evening
Friday - 7 miles - General Aerobic + Speed (8 x 100m strides)
Saturday - 20 mile long run

I'm going to try to go to yoga M, W, F and Sunday again, but work and other aspects of life may prevent me from doing so.

I'm feeling really good about my training overall, and am happy to announce that I'll be raising funds for my friend Mark Beemer's Endowment. More on this tomorrow.

This morning was one of my top two runs of this training regimen. It's always great when I have a fantastic run. I never really know exactly what elements lead up to such a good run, but my top two runs have both been run in Rock Creek Park.

This morning I was due to run 17 miles. This wasn't the longest run of my training thus far. Last weekend, when in Los Angeles, I ran from Hollywood to the Santa Monica pier, a distance of 18 miles.

Below is a link to the run, courtesy of Map My Run.