Thank You: Potomac River Running

When I first thought about running 30 races, two things came to mind.

1) This is going to be exhausting.
2) This is going to be expensive

Enter: Potomac River Running. I had shopped at my nearby PR store a few times before and was impressed with their selection and ethos. I figured, hey, maybe I’ll see if they’d like to get behind this cause and help me out.

So I sent an email to PR…. not sure if I’d hear back.

Keira wrote back right away. 

Yes, they thought this was cool and yes, they’d love to help. Because PRR also hosts a lot of races, they would be able to hook me up with discounted entry to their events in support of this cause. 

But I got a lot more than that. 

I discovered a great community of runners and a small business that genuinely wanted to positively influence the local community – and was completely on board with walking the talk. 

I wanted to get more involved with PRR and they made it easy. I started helping out at some races. I was asked to help coach some of their training programs. 

Most importantly, I met some really great people. 

I got to know Keira, Ray, Becca, Cathy, and Terri. I met some outstanding coaches in Mike and Scott. 

Russ and I take walks over to see Phillip and Caroline at the Ballston PR store 1-2x per week and he loves it. He’s their best customer. 


I was looking for a group that could get behind a cause… I found a terrific group of run-o-philes that I’m psyched to continue to run along side (pun). 

Thank you, PR Running, so very much! 

Weekly Workout Recap

I’ve been enjoying the oh-so-lovely heat this past week, which made for an even more difficult tough week of workouts:

Friday, August 3rd: Hill Sprints
15min easy
10x 30-second relaxed hill sprints
15min cool down

My legs felt pretty good… which probably meant the hill wasn’t steep enough. According to some Google-enabled calculus, it was probably a 5-6% grade hill. Maybe more slope needed?

Saturday, August 4th: Easy Run, Drills, Strides + Core Lifting
4miles Easy

Core strength session

Sunday, August 5th:  Long Run w/Fast Finish
10 miles: 9 miles at Zone 2 pace + 1 mile in 6:50

I decided to do this run calorie-depleted. Ouch. Normally, my legs really feel the depletion about 80% into a run… this time, it was about 60% through that I really started to feel it. I timed my run so that I would finish nine miles and arrive at the local track for the 10th and final fast mile. After maintaining a pace that hovered around 8:30/mile for the first nine, I adjusted the tempo well and managed to knock out the final mile in 6:07! A good result – and a bit surprising. 

Monday, August 6th: Power/Plyos Lifting

Tuesday, August 7th: Steady-State ‘Intervals’
15min easy
10min @6:50/mile pace
10min easy
10min @6:50/mile pace
15min easy

This moderate workout felt pretty good – I managed to maintain around a 6:35 pace for the hard sections. In retrospect, I probably should have cruised a bit slower. 

Wednesday, August 8th: Easy run + Core Lifting
Morning: Easy 6 miles
Afternoon: Core Lifting 


Thursday, August 9th: Easy 6 miles

Friday, August 10th: Intervals
2 miles easy
4 x 15sec strides
6x600m @ 2:10 with 200m jog between
1 mile easy

My legs were pretty dead for this one… but I generally managed to hit the 2:10 mark, though I had to walk/jog the last two 200m rolls. 

1 Month until 5th Ave

31 days away from the 5th Avenue Mile in NYC! 

My training has been challenging – I have no idea if I’m on pace (pun) but it has certainly beat up my legs. 

Amateur heats will be in the morning and the pro heats are usually around noon. I expect my heat to start between 8:30-8:45am. 

If you’re in NYC – come run or watch!

Image result for 5th avenue mile 

Workout Recap: Second Longest Run Ever and Mile Repeats on the Track

Sunday’s long run with Murat wound up being the second longest run I’ve ever been on (besides my half-marathon race)! Our 12 miles at 8:07 pace on DC’s canal path took about 1:37 and were so much more enjoyable with a partner. 

Curveball: I did this as a depletion run, going calorie-starved for about 12 hours prior to the run. My legs and abs began to feel it the second half of the run, but it wasn’t too bad. And my Gatorade post-run tasted so, so good. 

Then on Tuesday, I dragged Murat over to the track for my one-mile repeats.
The workout:

1.5 mile warmup
1 mile @ 6:22
1 mile easy
1 mile @ 6:22
1.5 mile jog

The workout was meant to be challenging, but not impossible. Murat ran his own version of the fast mile repeats – leaving me halfway through the first mile and hammering a hard 800 to finish, and then doing the same for the last quarter-mile of the second go-round. He blitzed the last 400 in a scorching 63 seconds. 

My legs felt heavy a day after Monday’s lifting session, but my breathing was controlled and I managed to handle running 6:17 and 6:18 for the two hard miles respectively. 

Next hard workout: 10 x 30sec hill sprints on Friday morning. Fun.

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