9.30.2009

September 30


AM: 2 miles @ 10:30, 800 jog, 4 miles @ 5:40/mile, 800 jog, 2 miles @ 10:30, 16 miles total

I'm happy to report that this workout went better than expected. Liam and I jumped on the track for this one with a lack of any better place for it. We hit the first rep fairly comfortably and relaxed, trading the lead and running even splits for the two miles. For the middle rep, we started off fairly slowly (2:54 at 800) and then negative split the rest of the way. For the last rep, I ran a slight negative split, while Liam ran a huge negative split with a 4:59 last mile. The idea behind this workout is to run roughly 10-mile pace, marathon pace, and then 10-mile pace for the respective laps, so I'm pleased with how we were comfortably under the target times. Afterward, I added on a 30-minute cooldown since I won't double today and because it was more or less perfect fall weather: cool, dry air in the 50s.

Splits: 10:25 (5:12/5:12), 21:51 (5:36/5:31/5:22/5:22), 10:21 (5:11/5:10)

September 29

AM: 10 miles easy

PM: 5 miles easy

I met Liam at the golf course in the morning for a run around East Campus with a little more on the Al Buehler trail. I felt OK, just a tad tight. This was the first really cool morning we've had since I've been down here with temperatures pleasantly in the 50s.

After classes, I squeezed in an easy 5 at Durham Academy and the sketchy creek trail. This is a fairly busy work week for me.

9.28.2009

September 28

AM: 10 miles easy

PM: 5 miles easy

Easy in the morning with Liam on the standard East Campus-ATT loop. I snuck in a shake-out run on Al Buehler following an afternoon of studying and seeing off my family from the weekend visit. I started off stiff, but my legs definitely showed signs of life.

September 27 (102 miles/week)

AM: 7 miles easy

PM: 22 miles easy bike

I snuck in an easy run on the Al Buehler trail before golf with my mom and Ed, who are in town visiting for a few days. My legs felt a bit tight from yesterday's long run, but I'm still feeling pretty strong. This week was a pretty solid week of running with two decent workouts and a fine long run. I don't plan to cut back too much for the Army 10-mile next week because this is a fairly important part of the marathon training cycle. I'll have one more week "up" after than before cutting back slightly. Then the taper begins...

September 26

AM: 23+ miles easy

I'm pretty sure that this equals the longest training run I've ever done, and it's also the first time I've ever run this long "nihilist"-style. Why nihilist, you ask? Because I believed in nothing: no water, no gels, and no Gatorade. In the past, I've at least stopped for water.

Today's run was just me and my watch for 2:45:00 through Duke's Campus, the Al Buehler trail, and Duke Forest. For easy and steady runs during marathon training, I try not to take anything. A big part of the marathon is using your own body as an efficient fuel source, and while ultimately exhausting, runs like this have helped me in the past. It rained for the better part of the last 15 miles.

September 25

AM: 50:00 progression run, 10 miles total

Today was one of those mornings where everything just clicked. I gradually picked up the pace until I hit the 50-minute mark when I deliberately backed off. I built up to near MP on the Al Buehler Trail, which isn't to bad of an effort given the hills in there.

9.24.2009

September 24

AM: 15 miles easy

PM: 4 miles easy

I met Liam at my place for a run in the morning, running the trails at Durham Academy and the sketchy creek trail. We had to dodge some traffic toward the end of the loop. I dropped him off after roughly an hour and then ran a loop at the golf course for 1:45 total.

After class, I trotted a little bit around the neighborhood.

Because I don't have any other functional bike options at the moment, I've been commuting to school on my Cervelo. Honestly, I feel like a massive prick riding to school on a "nice" bike (I got it my sophomore year of college before they were sponsoring TDF teams...), but it makes my commute something that I genuinely look forward to every day. It's nice to know that there will be plenty of cross training on it waiting for me after the November 1 marathon. Come spring, I may try to jump in some group rides with the club team here, just to see what it's like.

September 23

AM: 8k tempo @ goal 10-mile pace, 4 x 200m strides, 12 miles

PM: 7 miles easy

To lock in on my goal 10-mile pace, I jumped on the track for a tempo run. Liam tok the lead for six laps in there, but he was going shorter on account of a race this weekend, leaving the last mile for myself solo. I ended up slowing slight throughout the workout, but the effort felt fairly smooth and steady. I wanted to keep this as a tempo run and not something more, but given that I was running half a race distance, it shouldn't have felt too easy, either. The first wave of fatigue always comes for me around 4 miles. I wanted to get slightly beyond that point today.

Splits: 26:30 (5:14, 10:33, 5:18, 5:20).

My afternoon run was super-humid on account of the rain we've had over the last two days. Coupled with a decent R.I.C. and onsetting soreness from soccer (note: I feel pathetic), it wasn't the best run, but I got it in.

9.22.2009

September 22

AM: 10+ miles easy/moderate

PM: 4 miles easy

I ran from Liam's place though West Campus to a loop on the golf course trail. We picked it up a little in the last 15 minutes, but nothing crazy.

I jogged another loop in the rain after classes before an impromptu game of soccer when the Nic School IM team found itself shorthanded. I can say with total confidence there's no threat of me giving soccer up for running any time soon.

September 21

AM: 10 miles easy

Just one run today as I found myself behind the 8-ball with school work. Fortunately, I got most of it done. My right quad felt a little tight after yesterday's run, but it seemed to loosen up as the run went along with Liam on the East Campus-ATT loop.

9.20.2009

September 20 (94 miles/week)

AM: 20+ miles moderate/hard (1:59)

Very pleased with my run today, coming in just a hair over 20 miles and leaving me feeling both fit and excited to race in two weeks. I'm starting to get in shape at the right time, and my strength is showing. I wanted to have a steady run around 6:15 pace or so for 20 miles, simulating that steady pounding and rhythm that comes with the marathon. I was fortunate to have Valerie bike with me, who both kept me company and provided Gatorade and a gel along the way.

We started outside of East Campus and ran the entire northern section on the American Tobacco Trail, out-and-back for just under 13. I could tell that I was having a good day because on the way out, I steadily maintained 6:00-6:10 pace, and then about 4 miles into the trail section I had trouble keeping the pace above 6:00, thinking I was holding steady. The trend continued on the way back, with one slow 6:10 mile where I had to start and stop at an intersection for traffic but otherwise comfortably in the 5:50s. We ended up doing a lot of talking and joking in the first half of the run (despite moving along at 6:00-or-better miles), much like the first half of Boston in 2008.

Running back to East Campus, I probably hit my slowest mile over the hills and jumping across the sidewalks, but I found my rhythm again on the three East Campus loops: keeping comfortably in the 5:40s and 5:50s despite the addition of rolling hills, fighting inevitable fatigue but never really pushing or straining. Another 10k wouldn't have been an issue at all.

I loved this workout because it simulates a lot of marathon-isms: rough patches, creeping death of fatigue, and nutrition and hydration management, among others. You end up with a steady, cruising long run at a decent clip.

Overall I'm really happy with the workout and felt lucid and enthusiastic enough after the run to know that it was a hard but controlled effort. I took an ice bath following lunch, but I didn't even need an afternoon nap! Crazy.

One cool thing happened in the last loop while I passed the field hockey stadium on the trail, which had warm-up music for an afternoon game featuring "Promontory" from Last of the Mohicans. Since I was feeling good about my day already at this point, this put a pep in my step in the last mile. The song was recently popularized again in a sweet Nike commercial:

September 19

PM: 7 miles easy

Just an relaxed run on the Al Buehler trail in the morning. Thanks to a recovery week, this is the first single-digit day I've had in a while.

I ran in the afternoon because I'd spent the morning picking green beans with Valerie and some classmates on a small-scale sustainable organic farm in Hillsborough for a volunteer day with the Nic School. Good times...certainly a learning experience for me.

9.19.2009

September 18

AM: 15 x 1'on/1'off plus uptempo mile, 10 miles

PM: 5 miles easy

I ran a workout on the Al Buehler trail in the morning solo. The hard mile was on the second mile of the trail in only 5:23. There are bunch of steep hills, some short and some long, along that stretch, making for an honest effort.

After classes and a busy afternoon on campus, Valerie and I ran easy around Durham Academy.

September 17

AM: 12 miles easy

Ran with Liam and Kevin from Old West Durham through East Campus to the ATT. Felt OK.

September 16

AM: 8 x 1000 w/ 200 jog recovery, 9 miles

PM: 7 miles easy

Somewhat of a bad workout this morning. The plan was 10 x 1000, averaging 3:06 (the scant 200 recovery is what makes the workout). I had worked steadily down with Liam from 3:10 to 3:05 before my stomach went on me on number 8. After a really slow last interval, I literally kept running to the outhouse positioned at the end of the track like a guy in a Flomax commercial. I attempted some strides, but it wasn't happening.

This is an awesome strength workout and one I want under my belt before the marathon. I plan to revisit this in a few weeks.

Afterward, I limped home, took some Pepto and got a nap, and rallied enough for an afternoon run later in the day.

9.15.2009

September 15

AM: 10+ miles easy/moderate

Ran with Liam from Old West Durham to the Al Buehler trail. Walkers notified us a couple of times about a rabid raccoon near the trail. We kept our wits about us but never did see it.

9.14.2009

September 14

AM: 10 miles easy

PM: 4 miles easy

Ran with Liam in the morning on the East Campus to ATT run. I wasn't dead but wouldn't use the word "spry," either. More or less the same feeling on the afternoon run.

9.13.2009

September 13 (111 miles/week)

AM: 20 miles easy/moderate

PM: 23 miles easy bike

I headed to Umstead this morning, getting in four mile on my own before I met up with the Askey's, who were in town for the weekend. Billy showed me a new loop through the park, where there was no shortage of hills. I started to feel the fatigue of a long but successful week of training in the later miles. I can officially say that things are really clicking for me right now with my running. I've felt fantastic lately. I can visibly notice that I'm getting fitter. This was my highest week of mileage so far in 2009. Though I don't expect to go much beyond this, I'll probably attempt to hit this volume for another two-week block before City of Oaks.

In the late afternoon, I met a couple of new friends (Will and Caitlin) from grad school for a relaxed ride through some North Carolina farmland. Running on the roads around here is pretty awful because there aren't any shoulders, but the riding is pretty amazing thus far. I took an ice bath afterward, hoping to prevent any inset of soreness from today's long day.

9.12.2009

September 12

PM: 12 miles easy

Slept in after the grad school "Campout" at Duke last night. Definitely a little tired from yesterday.

September 11

AM: 12 miles @ goal MP, 15 miles total

PM: 4 miles easy

I headed out on my own to East Campus, where there's a trail just over 1.5 miles in length circling the campus. The surface and terrain remind me a lot of Buddy Attick Lake in Greenbelt, with gently rolling hills the entire way. I felt pretty strong, and despite falling asleep for a lap here or there, I ran fairly consistently, averaging 9:21 for 7 loops plus 2 minutes (to make it 12). The only trouble is that I'm not sure if the loop is 1.65 miles or 1.7 miles. Duke's website says 1.7 miles, which would make my average pace 5:30, whereas 1.65 miles would make it 5:40 pace. I need to get my bike out and check for certain. Either way, the workout put me comfortably under my goal of 5:45 pace without too much strain, so I was pleased.

Splits: 9:18, 9:17, 9:19, 9:21, 9:29, 9:21, 9:27

After my cooldown, the wind went out of my sails because someone had made off with my sweaty running hat and shirt, which I'd thrown to the side in my last few laps. How infuriating.

In the evening, I jogged 30 minutes to shake out my legs, feeling pretty much done afterward.

9.10.2009

September 10

AM: 10+ miles moderate

PM: 7 miles easy

I met Liam and two college teammates of PHughes (aka El Toro?), Joe and Dan, at the Al Buehler trail in the morning. We spent most of the run trading college stories and recalling the good ol' days. We hit Duke Forest and then a loop on the WaDuke trail.

After classes, I went on a second run from my apartment to another loop on the trail. I bumped into some runners from Duke's club team. I may try to make it out for a run with them soon if I can get some free time earlier in the afternoon.

9.09.2009

September 9

AM: 10 miles easy

East Campus loop to the ATT with Liam. I was exhausted all day, so I scrapped the afternoon run, which is convenient because I was slammed with work.

9.08.2009

September 8

AM: 3 miles, 600 jog recovery, 2 x 2 mile (400 jog recovery), 1 mile, 13 miles total

PM: 5+ miles easy

I met Liam in the morning for a long track workout at the stadium. The goal was roughly goal HM pace on the 3-mile, goal 10-mile pace on the 2-miles, and goal 10k pace on the final mile.

We traded the lead every mile except for the last rep, where he blew my doors off (again) in the last 800 of the workout. I'm overall quite pleased with today's effort. I never really strained and managed to stay relaxed throughout. Since all I'm basically doing right now is studying, running, eating, and sleeping, I'm glad to see that my concentrated efforts are starting to pay off. The last 2-3 weeks have left me feeling stronger every day. The humidity is back, and even that doesn't seem to be holding me down right now.

Splits: 16:00, 10:29, 10:27, 5:04

The evening run was a lap around the golf course from my apartment right at dusk.

9.07.2009

September 7


AM: 10+ miles easy

PM: 5 miles easy

I met Liam at the golf course for a run through Duke Forest. We're getting ready to lose access to the trails during the week until December because of a "deer reduction program" also known as "hunting season." Sure enough, we saw some deer just waiting to be reduced, as well as the NC State XC teams running a workout.

In the afternoon, I took Valerie for a run to Durham Academy and the creek trail before class in the evening. At Duke we labor on Labor Day.

September 6 (107 miles/week)

AM: 10 miles easy/moderate

PM: 4 miles easy

Valerie and I drove out to Umstead Park where I ran with Liam for a crisp 10-miler. After 22 on Friday and a triathlon yesterday, all during a big mileage week, my legs still felt pretty awesome. I'm either getting into shape or will be facing DOMS so bad it could cripple an elephant.

The shake-out run was in the afternoon at Durham Academy before heading downtown for a Bull's game. Great weekend and solid week of running. The running week started off shaky, but it definitely turned around on me in a good way.

September 5 - first triathlon

PM: Neuse Riverkeeper Sprint Triathlon (800m swim, 6 miles bike, 2.5-mile run), 8 miles total running

When I heard that my school within Duke hosts its own triathlon and its Marine Lab in the tiny town of Beaufort, NC, I thought, "Eh, why not?" and signed up for it. This would be my first triathlon. This was pretty low key, with most of the people being Duke environmental grad students with a few others thrown in there. Among them, there were some legitimate athletes, with at least two former D-1 swimmers. Others ran in relays and raced in costume (the guys dressed in disco suits won "best costume").

Coming off of no competitive swimming experience, the swim frightened me the most. It was in the open water, going with the current (thank god). The hosts took us out by boat to a sand bar, where we swam warm-up laps and stretched out waiting for the "GO." Because we were out on a sandbar, it looked like we were all walking on water from a distance, especially standing next to kayaks in the water. I prepared myself to swallow a little pride and a lot of sea water because, at least on the swim portion, I was facing a massive butt-kicking.

The race started in a flurry. I dove too soon, only to realize that others around me were still running toward deeper water. Whoops. I stood up, ran some, fell over, picked myself up, yelled some expletives, and finally started the swim, where I was immediately both winded and disoriented.

I did my best to stay calm in the water, but since I was near last place I couldn't tell what direction I was moving in, this was admittedly a challenge. The swim took us from the sand bar, across a channel, and to a beach on the next island over from the lab. I tried, albeit somewhat unsuccessfully, to stay toward the boats in the adjacent marina, and was encouraged when about halfway through I started catching and violently swimming into people. This was a morale booster, and at this point I could see the landing beach ahead, and instead of praying for the swim to be over, I reminded myself to keep kicking and found my stroke. Though my swimming sucked, general aerobic fitness was a big help here because I more or less felt just as tired finishing the swim as I did 2 minutes into it. I could finally see myself getting to the beach, and adrenaline was setting in. Stroke...breathe....stroke....breathe..."I am rocking this!" I bubbled to myself.

Or so I thought. Upon completion of the swim, I immediately heard a small child ask his mother, "Where'd that guy come from?" I wanted to tell the young lad myself that I'd just missed the landing area of the swim by at least half a football field, but the crowds of beachgoers pointing to their left answered that question for both him and me. "Oh, well shit," I thought. I picked myself up out of the water and ran embarrassed along the shore to the transition zone, ducking under fishing lines and skipping over sandcastles.

Running down the beach, I felt like every muscle was throbbing from the total body workout of the swim. I was unbelievably dizzy and bordering on all-out vertigo. I struggled to hold composure heading up to the parking lot. I mounted my bike and started pedaling. Two seconds later, the world was still spinning on me and I unintentionally swerved off the road into the grass shoulder. Take two! I clipped in and finally started pedaling away.

I had no clue what place I was in, and because I'd forgotten my bike computer at home, I also had no idea of how fast I was going. Good times. I just got into my dropped handlebars and started pedaling like there was no tomorrow (fortunately, since I'd survived the swim, it looked at this point like there would be a tomorrow...). The people in front of me seemed miles ahead at first, but I was gaining on them on the flat seaside roads. Before I made it to Front Street on Beaufort's main drag, I think I caught 4 or 5 people, but from that point on I couldn't see anyone else. I wasn't sure if I was in first, fifth, or fiftieth place as I zig-zagged between cars in places trying to get back to the Marine Lab. I didn't want to ask the volunteers what place I was at risk of sounding hypercompetitive, since this was really just supposed to be for fun and for charity. That small voice in my head that kept telling me to just get to the run wouldn't go away. And for the love of God just don't crash. The little voice said that, too.

Coming into the road that connects the lab's island to the mainland, I passed two relay runners and my grad school friend, Rob who is both a legit cyclist and runner (I'm pretty sure he crushed me on the bike) all leaving the second transition area. Once I got there, I unclipped, threw my helmet down, tied my racing flats, and took off, looking at a deficit of more than a minute. Most of the time when I come off the bike my legs feel like wooden planks. For whatever reason, I wasn't thinking about that, only catching the remaining runners, so it didn't bother me too much.

Running back toward the first transition area, I could tell I was booking it. This is purely subjective since I didn't time myself, but my legs felt pretty much unfatigued from the bike and the swim. One by one, I caught up to Rob, where we exchanged some encouraging words. I have a feeling he would have taken the race, putting too much ground ahead of me early on, but he was fighting off some stomach pains from drinking on the bike. At the turnaround, I could see the last relay runner, and I dug in to catch up with him. With about a mile to go, it looked like I had an open road, but I'd only be sure when I saw the tape ahead at the finish line, where I crossed and immediately threw up six gallons of ocean and a sand dollar that I'd swallowed during the swim (not really).

It was a small race, and seriously just for fun, but I actually felt OK, aided by the simple pleasure of breaking tape at the end. What's more, though I swam poorly in my youth, I'd never raced on a bike before, so that was a cool experience for me, making my overall first triathlon experience a positive one. This race was just for fun, but I ended up winning a modest cash prize, which came as a pleasant surprise. I took in the rest of the afternoon and evening at a cookout on the island with Valerie and my classmates on what seemed like the nicest day we've had all summer. Pictures to come. Beaufort, NC is a special place to me and definitely has that small town charm. Coincidentally, despite a population of 4,000, it's the same town where my mom was born and raised: funny how life comes full circle like that sometimes.


9.06.2009

September 4

AM: 22 miles easy/moderate

I started this morning at the crack of dawn, parking at the Al Buehler trail and running through West Campus to Liam's place. From there, we did the standard East Campus loop to the ATT, making for 12 total. When we got back to his house, I slammed about a cup of Gatorade that may have been a life/run saver because I was already starting to feel it at this point. I made it back to the golf course where I threw in a quick lap, finishing not crazy fast but feeling strong.

I ended up with 2:31 total, taking an ice bath afterward. While doing some work during the rest of the day, I at one point fell into an hour's nap so heavy that I didn't know the day, time of day, or my own last name when I woke up.

9.03.2009

September 3

AM: 10+ miles easy

PM: 6 miles easy

Ran with Liam from Old West Durham through West Campus with a loop on the golf course.

After classes, I threw in a shake-out run on the Creek Trail and the Durham Academy XC trails.

9.02.2009

September 2

AM: 2k (200 jog recovery), 1k, (400), 2k, (200), 1k, (400) 2k, 4 x 200m strides, 13 miles

PM: 5 miles easy

I met Liam in the morning for a track workout at the stadium. It became obvious to me fairly quickly that I still wasn't recovered from the race on Sunday. I've played this game a few times before, so it didn't exactly leave me in shock: a lot of times Sunday races longer than 10k leave me still cooked by the time Wednesday's workout comes along. I stayed conservative and cut out the last 1000 not wanting to risk digging myself in deeper. My legs just felt stale and flat overall.

We modified this workout a little from the usual, cutting the rest in half between the 2k and 1k. The difference was notable. The cooldown was a little longer with a full loop around the golf course.

Splits: 6:30, 3:06, 6:28, 3:11 (ouch...), 6:27

After working all day on schoolwork, I ran an easy loop from my place around the golf course. I felt OK here.

9.01.2009

September 1

AM: 10 miles easy

PM: 7 miles easy

Morning run with Liam on the loop over East Campus to the ATT. The first day of September coincided with the first signs of fall. The typically brutal heat and humidity was replaced with cooler, drier air.

After classes, I had an interrupted run on the Al Buehler Trail. No more raw apples for lunch...thought I'd learned that lesson already.

August 31

AM: 12 miles easy

Mid-day run through Al Buehler and Duke Forest while I caught up on schoolwork after this weekend. I felt pretty pooped by the end, but the 70-degree weather felt phenomenal.

August 30 - Annapolis 10-Mile (94 miles/week)

AM: 10-mile race, 54:47, 4th place, 15 miles

I didn't get much more than a mile warmup today on account of traffic. Hoping to repeat for the third year, I got the wind promptly knocked out of my sails early on when the leader took us out in 4:55. In the past years, I'd gained a lead before hitting the bridge around mile 4. Looking at my watch after a 5:09 opening mile and seeing the gap grow in front of me already, I literally turned my head to the runner next to me and said, "What. The. F***." The winner ended up running 49:30-ish, a disgustingly fast time for the course. The race was on for second after mile 1.

Going over the bridge, I foolishly let a couple of runners go, worried that the fast pace in the early miles would put me in the red zone too early on the course's difficult middle miles. That never happened. My conservative plan backfired, as the ground I gave up was too much to make up in the last two miles. I felt stronger here than I have in the last two years. Today it was only good enough for 4th.

I could hear 5th-placer Matt near me for most of the race, but his distance behind me seemed to vary. At 7 miles, our gap wasn't more than 10 seconds. Fortunately, though I didn't catch places 2 and 3, I was able to hold him off. Because the mile markers were wildly inconsistent (my second mile was 4:40, and my fifth mile was around 10:30, for example), I had a tough time judging how fast we were running. I did know that in years past my last "mile" (for whatever that is worth) was just over 6:00. I hit the 9-mile mark in the same place as last year knowing that if I had a strong last mile that I'd be able to get under my goal time (55:00). I finished feeling strong and aerobically laboring to excess: a good sign my marathon work is coming along. Unlike the last two years, I never got the urge to vomit in the final miles, but there were times where I just couldn't make my legs turn over at a faster rate, though I could tell that I was crushing the downhills and making up a lot of time there on other runners. 2007 and 2008 left me feeling sicker than a dog for the rest of the day. That didn't happen this year...the cooler weather, perhaps?

Anyway, today was a good step. I'm bummed I didn't win but happy with the course PR.

August 29

AM: 10 miles easy, strides

In town for the weekend, I went to the GRC store run with Patrick, Max, Rachel, and Ernst for a Hains Point loop. Strides afterward felt great.

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