Dynamic Versus Static Stretch...

Dynamic Versus Static Stretching

Both warm-ups and cool-downs are important for long-term running health, and today I’m going to talk about two different types of stretching.  We’re going to look at dynamic stretching for warm-ups, and static stretching for cool-downs. Ideally, I’d love to see a half-mile very easy run to warm-up before starting dynamic stretches.  Think of your […]

Much Of The Enjoyment Is In The Anticipat...

Much Of The Enjoyment Is In The Anticipation

Welcome to Wednesday Word, a weekly linkup for everyone, not just health and fitness bloggers. Each Wednesday you will have a single word prompt to write about.  Let your imagination run free and share with your readers your interpretation of that word, or simply use it as inspiration for your post. Today’s word is anticipation……  […]

We LOVE To Run In Virgin...

We LOVE To Run In Virginia!

Virginia is for Lovers; and runners. The iconic Virginia L O V E letters are currently on display in a nearby neighborhood until June 1.  These letters travel around our beautiful commonwealth, and we are lucky enough to have them visiting our area for ten days! From the Virginia Is For Lovers‘ website: We’re out […]

Remembering Our Nations Heroes On Memorial ...

Remembering Our Nations Heroes On Memorial Day

Excerpts from today’s post are from last Memorial Day weekend… On this Memorial Day weekend, let us not forget those that fought and paid the ultimate sacrifice so that we might live freely in this beautiful country.   May God bless our nation’s heroes buried at Arlington National Cemetery; and we must not forget those that […]

Summer Fruits – Not What You’re Expect...

Summer Fruits – Not What You’re Expecting

It’s time for Friday Five linkup with DC area bloggers Courtney at Eat Pray Run DC, Cynthia at You Signed Up for What?!, and Mar at Mar on the Run!  Be sure to stop by their blogs and say hello!  While you’re there, be sure to check out other bloggers who are participating in the linkup, too.  This week, with summer […]

Life Lat...

Life Lately

It’s been forever since I wrote about random stuff going on!  It seems like all of my recent musings have been about training, healthy recipes, race or trail run recaps, and of course Wednesday Word.  So outside of those things what have I been up to lately?  If you follow me on Instagram, you might […]

In Appreciation Of ...

In Appreciation Of You

Welcome to Wednesday Word, a weekly linkup for everyone, not just health and fitness bloggers. Each Wednesday you will have a single word prompt to write about.  Let your imagination run free and share with your readers your interpretation of that word, or simply use it as inspiration for your post. Today’s word is appreciation……  […]

Types Of Training R...

Types Of Training Runs

When designing your training plan, you might use several different types of runs at various points in your training cycle.  You’ll need an understanding of what each type of run will give you in order to decide if you’ll want to incorporate it into your plan.  Today, though, we are only going to talk about […]

Riverbend Park Trail Run Along The Potomac Ri...

Riverbend Park Trail Run Along The Potomac River

=PR= Race Series held their third of four free trail runs this morning at Riverbend Park in Great Falls.  From =PR= Race Series website: The Trail series is perfect for runners of all levels.  If you are new to trail and just want to try it out, if you are an experienced trail-head or somewhere […]

Giving Back To The Running Commun...

Giving Back To The Running Community

Last year I was out of town for Carter’s Run, but I introduced you to Carter and the event named after him when I interviewed Carter’s mom Lisa, my Moms RUN This Town friend.  This year I didn’t run, but I did something even better; I volunteered with a group of my friends at our […]

Of Course I Have A Running Dra...

Of Course I Have A Running Drawer

It’s time for Friday Five linkup with DC area bloggers Courtney at Eat Pray Run DC, Cynthia at You Signed Up for What?!, and Mar at Mar on the Run! Be sure to stop by their blogs and say hello! While you’re there, be sure to check out other bloggers who are participating in the […]

Tips For Running Safely In The ...

Tips For Running Safely In The Sun

The second worst sunburn I ever got was during the spring of my junior year as a student at Virginia Tech.  I wasn’t running, but I spent the day at the track volunteering at the Virginia Special Olympics Track and Field Games.  I was out in the sun the entire day – without sunscreen. At […]

The More Challenging The EndeavorR...

The More Challenging The Endeavor…

Welcome to Wednesday Word, a weekly linkup for everyone, not just health and fitness bloggers. Each Wednesday you will have a single word prompt to write about.  Let your imagination run free and share with your readers your interpretation of that word, or simply use it as inspiration for your post. Today’s word is challenging……  […]

Time For A Tempo ...

Time For A Tempo Run

Without a doubt, the tempo run is my favorite way to get faster.  It’s a speed workout that I look forward to, enjoy during the process, yet feel completely spent when I’m done.  And, I give tempo training full credit for making my 2014 racing season so successful! What exactly is a tempo run?  In […]

Baked Blackened Tila...

Baked Blackened Tilapia

I’ve been using Chef Paul Prudhomme’s Blackened Redfish seasoning on my fish for years.  You can find it at most grocery stores, but if not, you can always order it from Amazon by clicking on this link (Note: This is an affiliate link. See lower right side-bar for details of what that means to you). […]

Burke Lake Trail ...

Burke Lake Trail Run

1,530 – that’s how many pictures I took on my 9.5-mile trail run at Burke Lake Park this morning.  I narrowed it down to 45, and then narrowed it down further to twenty.  Twelve made it into the blog.  You have to kiss a lot of frogs….. =PR= Race Series held their second of four […]

Sharing The Love – Running, That...

Sharing The Love – Running, That Is

It’s time for Friday Five linkup with DC area bloggers Courtney at Eat Pray Run DC, Cynthia at You Signed Up for What?!, and Mar at Mar on the Run!  Be sure to stop by their blogs and say hello!  While you’re there, be sure to check out other bloggers who are participating in the linkup, too.  This week, the DC […]

Skin Check – Che...

Skin Check – Check!

Happy Skin Cancer Awareness Month!  To celebrate, I visited my dermatologist for my twice-yearly skin check today.  I have a great dermatologist.  He’s funny and we laugh the entire time I’m in his office, but far more importantly, he’s extremely thorough.  Today he spent thirty minutes checking and double checking my skin.  I know my […]

When Dreams Come T...

When Dreams Come True

Welcome to Wednesday Word, a weekly linkup for everyone, not just health and fitness bloggers. Each Wednesday you will have a single word prompt to write about.  Let your imagination run free and share with your readers your interpretation of that word, or simply use it as inspiration for your post. Today’s word is dreams……  […]

Fartleks – Try Not To Gig...

Fartleks – Try Not To Giggle

Fartlek is a Swedish word meaning speed play, and it’s a great way to get faster without an organized speed session.  Fartlek is also a word that garners lots of giggles when used in front of children and immature adults.   The concept is very simple – pick up your pace for any given time […]

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Race PR’s (Personal Records)

5K - 22:57 (7:23 pace)
10K - 39:25 (7:55 pace)
Ten Mile - 1:16:22 (7:38 pace)
Half Marathon - 1:54:34 (8:45 pace)
20K - 1:45:30 (8:30 pace)
Twenty Mile - 2:46:14 (8:18 pace)
Marathon - 3:29:04 (7:59 pace)
Ultramarathon - 10:50:30 (13:00 pace)

2015 Race Schedule

February 14 - For The Love Of It 10K
April 4 - Algonkian Regional Park PR Trail Run
April 26 - George Washington Parkway Ten Miler
May 9 - Burke Lake Park PR Trail Run
May 17 - River Bend Park PR Trail Run
May 30 - ZOOMA Annapolis Half Marathon
June 6 - Lake Fairfax PR Trail Run
June 19 & 20 - Ragnar Trail Appalachians, WV
July 4 - Firecracker 5K
August 16 - Leesburg 20K
November 26 - Thanksgiving Day 5K
December 6 - Run With Santa 5K

Favorite Races

1997 Marine Corps Marathon (3:44:56) - first marathon and first Boston qualifier

1997 JFK 50-Miler (10:50:30) - first and only ultra

1998 Boston Marathon (3:39:57) - first Boston

1999 Steamtown Marathon (3:29:04) - PR marathon

2010 North Face Endurance Challenge Marathon (5:32:38) - favorite trail marathon

Archives

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