AM: 11 miles easy
Ran after school after getting in at 1:00 AM and then waking up for an 8:30 meeting. It was still 96 degrees when I drove home, and only mildly cooler later. I took it pretty easy.
8.30.2010
8.29.2010
August 29 (93 miles/week)
AM: 21.1k tempo, 15 miles
Still in Atlanta, I jogged down to Memorial Park: a perfect 3k loop with little traffic that has been the site of many workouts for me. As many of you know, humidity and I don't agree. It does weird things to me. So when I heard on the local news, "75 degrees with 85% humidity," as I ran out the door, I knew it was going to be a tough one. Taking no fluids or gels made that even more challenging.
The workout went fine in that I hit a good target overall time (1:13:30), while I was shooting for 10:30-10:33, but I faded after going out too aggressively. I'll can share my splits and inner-thought time-stamps with every lap:
10:11 ("Whoops, too fast.")
10:14 ("Still too fast. But I feel good! I'm probably going to pay for this.")
10:15 ("Steady. I'm almost positive going to pay for this.")
10:18 ("Hmm...that's pretty close to the last lap.")
10:34 ("God it's humid. ")
10:31 ("This is officially uncomfortable. Should I bag it now? No. NO. Shut up. Just shut the f*** up. 10 more minutes of fast running.")
10:49 ("Yep, I paid for it.")
At which point I ran another 0.1, stopping the watch right at 1:13:30, putting me about a minute faster than a marathon pace I'll be happy with in Chicago. I was a bit disappointed to miss a race yesterday because this will be a very race-light marathon cycle for me. This almost made up for that. Even though I ran it totally backwards, I'm happy with the workout given the conditions.
Still in Atlanta, I jogged down to Memorial Park: a perfect 3k loop with little traffic that has been the site of many workouts for me. As many of you know, humidity and I don't agree. It does weird things to me. So when I heard on the local news, "75 degrees with 85% humidity," as I ran out the door, I knew it was going to be a tough one. Taking no fluids or gels made that even more challenging.
The workout went fine in that I hit a good target overall time (1:13:30), while I was shooting for 10:30-10:33, but I faded after going out too aggressively. I'll can share my splits and inner-thought time-stamps with every lap:
10:11 ("Whoops, too fast.")
10:14 ("Still too fast. But I feel good! I'm probably going to pay for this.")
10:15 ("Steady. I'm almost positive going to pay for this.")
10:18 ("Hmm...that's pretty close to the last lap.")
10:34 ("God it's humid. ")
10:31 ("This is officially uncomfortable. Should I bag it now? No. NO. Shut up. Just shut the f*** up. 10 more minutes of fast running.")
10:49 ("Yep, I paid for it.")
At which point I ran another 0.1, stopping the watch right at 1:13:30, putting me about a minute faster than a marathon pace I'll be happy with in Chicago. I was a bit disappointed to miss a race yesterday because this will be a very race-light marathon cycle for me. This almost made up for that. Even though I ran it totally backwards, I'm happy with the workout given the conditions.
8.28.2010
August 28
AM: 11+ miles easy
I ran in the morning around Westminster, looping Memorial Park on the way out and back. It was holy-balls humid, so the rolling hills made it fairly slow going. I started the run with Wilson, trying to sap some of his puppy energy out of him for the first half mile. Family golf outing this afternoon, which usually means some combination of laughs, tears, and alcohol.
I ran in the morning around Westminster, looping Memorial Park on the way out and back. It was holy-balls humid, so the rolling hills made it fairly slow going. I started the run with Wilson, trying to sap some of his puppy energy out of him for the first half mile. Family golf outing this afternoon, which usually means some combination of laughs, tears, and alcohol.
August 27
AM: 7 miles easy
Relaxed recovery run before taking a final and driving to Atlanta. The short day fit in well with the recovery week.
Relaxed recovery run before taking a final and driving to Atlanta. The short day fit in well with the recovery week.
8.26.2010
August 26
AM: 18 miles easy/moderate
I knocked out my long run early this week on account of traveling to Atlanta this weekend. I hit Duke Forest, lapping the WaDuke trail on the way out and back. I felt OK, but my only food had been a bowl of cereal at 7:30 the morning, which was long gone by the time I finished the run at 1:30. The weather was "mild" in the high 80s with some wind and shade in the forest.
I knocked out my long run early this week on account of traveling to Atlanta this weekend. I hit Duke Forest, lapping the WaDuke trail on the way out and back. I felt OK, but my only food had been a bowl of cereal at 7:30 the morning, which was long gone by the time I finished the run at 1:30. The weather was "mild" in the high 80s with some wind and shade in the forest.
August 25
AM: 8 x 800m @ 5k pace with 2:00 jog recovery, 9 miles
PM: 6 miles easy
Workout with Joe and Mark on the ATT in the morning. We ran these between the .5 and 1-mile markers, which is basically flat with some gentle rolling to it. Partially due the coolest morning we've had in a while, I exceeded expectations and averaged 2:27, finishing with a 2:23 and feeling as though I had plenty left in the tank (10-12 would have been very reasonable). I headed out for a shake-out run in the early evening around East Campus as a study break in the afternoon.
PM: 6 miles easy
Workout with Joe and Mark on the ATT in the morning. We ran these between the .5 and 1-mile markers, which is basically flat with some gentle rolling to it. Partially due the coolest morning we've had in a while, I exceeded expectations and averaged 2:27, finishing with a 2:23 and feeling as though I had plenty left in the tank (10-12 would have been very reasonable). I headed out for a shake-out run in the early evening around East Campus as a study break in the afternoon.
August 24
AM: 13 miles easy/moderate
PM: 4 miles easy
Ran on the ATT and through Forest Park with Liam, Monk, and Jason, gradually picking up the pace. Shake-out run with Valerie in the afternoon.
PM: 4 miles easy
Ran on the ATT and through Forest Park with Liam, Monk, and Jason, gradually picking up the pace. Shake-out run with Valerie in the afternoon.
August 23
AM: 10 miles easy
Very relaxed recovery run with Liam on campus and the WaDuke trail early in the morning before classes.
Very relaxed recovery run with Liam on campus and the WaDuke trail early in the morning before classes.
8.22.2010
August 22 (107 miles/week)
AM: 22 miles with 6+ miles @ MP
I started this run with the BCTC group at the ATT, heading out at an honest clip (near 6:30 average) despite rather humid conditions for the first 8. The plan was then to run 8 at marathon pace, but I only made it 6+ before I started to get overheated and shut it down: 5:41, 5:35, 5:36, 5:48, 5:46, 5:46. I was carrying a water bottle the entire time, which proved awkward but necessary given the lack of water on the soft side of the ATT. I finished up with a long cooldown, rallying again near the end and hitting 2:26 for 22.
Next week will be a recovery week with a trip to Atlanta on the weekend.
I started this run with the BCTC group at the ATT, heading out at an honest clip (near 6:30 average) despite rather humid conditions for the first 8. The plan was then to run 8 at marathon pace, but I only made it 6+ before I started to get overheated and shut it down: 5:41, 5:35, 5:36, 5:48, 5:46, 5:46. I was carrying a water bottle the entire time, which proved awkward but necessary given the lack of water on the soft side of the ATT. I finished up with a long cooldown, rallying again near the end and hitting 2:26 for 22.
Next week will be a recovery week with a trip to Atlanta on the weekend.
August 21
AM: 11 miles easy
PM: 5 miles easy
I met Joey, Liam, and Alex V, the latter for the first time, for a run through Duke Forest and the WaDuke trail. Valerie and I went out easy in the early evening later on.
PM: 5 miles easy
I met Joey, Liam, and Alex V, the latter for the first time, for a run through Duke Forest and the WaDuke trail. Valerie and I went out easy in the early evening later on.
August 20
AM: 9 miles easy
PM: 4 miles easy
Pair of recovery runs on the ATT and East Campus. My second run came before golf, where I beat my lifetime best to shoot an 86.
PM: 4 miles easy
Pair of recovery runs on the ATT and East Campus. My second run came before golf, where I beat my lifetime best to shoot an 86.
8.19.2010
August 19
AM: 15 miles easy
Cool but unbelievably humid. Ran to East Campus, to the WaDuke trail, and back for 1:45.
Cool but unbelievably humid. Ran to East Campus, to the WaDuke trail, and back for 1:45.
August 18
AM: 1 lap at marathon pace, 6:00 jog, 3 x 5:00 on/2:00 off, 10 miles
Workout with the BCTC group. We started with a tempo-paced lap on the WaDuke trail, where marathon-pace is equal to tempo pace (at least) in effort because of almost constant hills. I came in at 16:23 while chasing the group (not my fastest lap, but it was far from all-out). We tried to jog to the track for a 3 x mile, but it was occupied by a Duke team so we hit it fartlek style on the trail again. I felt strong on the hills--good workout.
Workout with the BCTC group. We started with a tempo-paced lap on the WaDuke trail, where marathon-pace is equal to tempo pace (at least) in effort because of almost constant hills. I came in at 16:23 while chasing the group (not my fastest lap, but it was far from all-out). We tried to jog to the track for a 3 x mile, but it was occupied by a Duke team so we hit it fartlek style on the trail again. I felt strong on the hills--good workout.
August 17
AM: 8+ miles easy
PM: 6 miles easy
Easy and slow in the morning with Liam, and then again in the evening with Valerie.
PM: 6 miles easy
Easy and slow in the morning with Liam, and then again in the evening with Valerie.
August 16
AM: 8+ miles easy
PM: 6 miles easy
Easy and slow in the morning with Liam, and then again in the evening with Valerie.
PM: 6 miles easy
Easy and slow in the morning with Liam, and then again in the evening with Valerie.
8.16.2010
August 16
AM: 8+ miles easy
PM: 5 miles easy
A couple of recovery runs in between and after midterms.
PM: 5 miles easy
A couple of recovery runs in between and after midterms.
8.15.2010
August 15 (106 miles/week)
AM: 20 miles easy/moderate
I met the BCTC crew for a long run on the soft side of the ATT, which is a longer, mostly unpaved rail-trail. Joe, Liam, and Mark headed back a little earlier, so Jason and I ran out 10 and back 10. for 2:15 total. I'd planned 22-24 today, but by the time we hit 10, my mouth felt like I'd been drinking sand and knew the last 10 were going to be touch and go, banking on disaster if I wasn't careful. I also wasn't much for conversation today, with my thoughts mostly focused on how parched I felt.
With only a little water that Jason had been carrying, I opted to stand down and attack later when I'm better hydrated, more rested and more prepared for the humidity. I could barely lift my legs to do just basic drills when I got back to the car. I downed a liter of Cytomax and a liter of water during the 20-minute drive home before promptly taking a much-needed ice bath...and drinking more water.
Despite cutting the run a tad short today, this was still a great week of training on all accounts.
I met the BCTC crew for a long run on the soft side of the ATT, which is a longer, mostly unpaved rail-trail. Joe, Liam, and Mark headed back a little earlier, so Jason and I ran out 10 and back 10. for 2:15 total. I'd planned 22-24 today, but by the time we hit 10, my mouth felt like I'd been drinking sand and knew the last 10 were going to be touch and go, banking on disaster if I wasn't careful. I also wasn't much for conversation today, with my thoughts mostly focused on how parched I felt.
With only a little water that Jason had been carrying, I opted to stand down and attack later when I'm better hydrated, more rested and more prepared for the humidity. I could barely lift my legs to do just basic drills when I got back to the car. I downed a liter of Cytomax and a liter of water during the 20-minute drive home before promptly taking a much-needed ice bath...and drinking more water.
Despite cutting the run a tad short today, this was still a great week of training on all accounts.
August 14
AM: 11 miles with 8-mile progression run
PM: 6 miles easy
I hit a light workout with Liam on the ATT in the morning. We planned to go 10 on the progression run, but we started a little later 8:30, which proved to be a bad call on my part because I was getting legitimately nauseous in the heat and had to pull the plug. We comfortably cut it down: 7:00, 6:35, 6:30, 5:45, 5:41, 5:28, 5:23. I still managed to get in another run later after an epic 2.5-hour nap.
PM: 6 miles easy
I hit a light workout with Liam on the ATT in the morning. We planned to go 10 on the progression run, but we started a little later 8:30, which proved to be a bad call on my part because I was getting legitimately nauseous in the heat and had to pull the plug. We comfortably cut it down: 7:00, 6:35, 6:30, 5:45, 5:41, 5:28, 5:23. I still managed to get in another run later after an epic 2.5-hour nap.
August 13
AM: 10 miles easy
PM: 4 miles easy
Easy run after class and before lunch, and then again later with Valerie.
PM: 4 miles easy
Easy run after class and before lunch, and then again later with Valerie.
8.13.2010
August 12
AM: 14 miles easy
I met Liam, Jason, and Alex in the morning for an out-and-back on the ATT. Alex and Jason turned back around 25 minutes in, while Liam and I went to the end of the trail. The last 30 minutes went by slowly, with only the sweat squishing audibly in our shoes to keep us company. With that, I have two exciting pieces of news:
The first piece of news is that I was accepted into the Brooks ID program today. I've always loved racing and wearing Brooks, and so this should be a great relationship, especially while I'm in North Carolina.
The second piece of good news is that Valerie and I have an exciting announcement to make...
That announcement is a bassett hound named Wilson: the newest addition to our family. We adopted Wilson last weekend on the same day another family dropped him off at the animal shelter. With too much personality and lovability to pass up, Wilson wouldn't have lasted long in there (fortunately). We've been in the market for a dog for a long time, so this is a big day for us. In other news, he's adorable.
I met Liam, Jason, and Alex in the morning for an out-and-back on the ATT. Alex and Jason turned back around 25 minutes in, while Liam and I went to the end of the trail. The last 30 minutes went by slowly, with only the sweat squishing audibly in our shoes to keep us company. With that, I have two exciting pieces of news:
The first piece of news is that I was accepted into the Brooks ID program today. I've always loved racing and wearing Brooks, and so this should be a great relationship, especially while I'm in North Carolina.
The second piece of good news is that Valerie and I have an exciting announcement to make...
That announcement is a bassett hound named Wilson: the newest addition to our family. We adopted Wilson last weekend on the same day another family dropped him off at the animal shelter. With too much personality and lovability to pass up, Wilson wouldn't have lasted long in there (fortunately). We've been in the market for a dog for a long time, so this is a big day for us. In other news, he's adorable.
8.12.2010
August 11
AM: 6 x long hills, 12 miles
I met up with Jason, Ben, Liam, and triathlete Mark for a session of long hills in Duke Forest. We went out early at 6:00 AM, but this worked in our favor when the heat index eclipsed 105 degrees in the afternoon. I could tell that weeks of hill running in Berkeley has left me pretty strong. I did most of the reps with Liam, who despite being "injured," was hot on my heels. The course was on tricky, loose gravel with a long gradual hill, a short downhill, and then one steeper, rolling hill to finish up. We went out as far as we could in 4:00 for each and then reversed course for recovery. Though the heat wasn't insanely bad, I felt like I was breathing through a straw in the humidity, making this one much-needed lung-buster that I hadn't done in a few weeks.
In other news, Valerie and I have an exciting announcement coming soon involving the pitter-patter of little feet. Stay tuned...
I met up with Jason, Ben, Liam, and triathlete Mark for a session of long hills in Duke Forest. We went out early at 6:00 AM, but this worked in our favor when the heat index eclipsed 105 degrees in the afternoon. I could tell that weeks of hill running in Berkeley has left me pretty strong. I did most of the reps with Liam, who despite being "injured," was hot on my heels. The course was on tricky, loose gravel with a long gradual hill, a short downhill, and then one steeper, rolling hill to finish up. We went out as far as we could in 4:00 for each and then reversed course for recovery. Though the heat wasn't insanely bad, I felt like I was breathing through a straw in the humidity, making this one much-needed lung-buster that I hadn't done in a few weeks.
In other news, Valerie and I have an exciting announcement coming soon involving the pitter-patter of little feet. Stay tuned...
8.10.2010
August 10
AM: 8 miles easy
PM: 4 miles easy
Liam was gracious enough to meet me at 5:30 in the morning before I spent all day at a team-building course in Pittsboro. Valerie and I got in an easy shake-out in the evening, though temperatures hovered in the high 80s well past 8:00.
PM: 4 miles easy
Liam was gracious enough to meet me at 5:30 in the morning before I spent all day at a team-building course in Pittsboro. Valerie and I got in an easy shake-out in the evening, though temperatures hovered in the high 80s well past 8:00.
August 9
AM: 7 miles easy/moderate
PM: 10 miles easy
I picked up the pace on the way home because I thought I heard someone catching up to me on the ATT. There wasn't anyone there. In other news, I need more sleep.
I had a meeting cancelled in the afternoon, so I got in another run in Duke Forest from school. This proved to be absolutely brutal in the mid-day heat, but I'm glad it gave me a free evening.
PM: 10 miles easy
I picked up the pace on the way home because I thought I heard someone catching up to me on the ATT. There wasn't anyone there. In other news, I need more sleep.
I had a meeting cancelled in the afternoon, so I got in another run in Duke Forest from school. This proved to be absolutely brutal in the mid-day heat, but I'm glad it gave me a free evening.
8.08.2010
August 8 (94 miles/week)
AM: 20 miles easy/moderate
I hit 14 in Umstead with a group of five other guys, including Liam, Jason, and Joe, as well as newcomers Ben and Alex. We rolled over Umstead's hills for 14, and then I left to grind another 6 out on my own as none of the other guys are marathon training.
I'm looking forward (again) to trying to get on a more normal schedule next week and trying to get my mileage back up to triple digits again.
I hit 14 in Umstead with a group of five other guys, including Liam, Jason, and Joe, as well as newcomers Ben and Alex. We rolled over Umstead's hills for 14, and then I left to grind another 6 out on my own as none of the other guys are marathon training.
I'm looking forward (again) to trying to get on a more normal schedule next week and trying to get my mileage back up to triple digits again.
August 7
AM: 2 x 5-mile @ goal MP with 1 mile jog, 14 miles
PM: 3+ miles easy
My heat acclimation continues, and today it was on East Campus. I ran the first one comfortably at close to 5:30 pace with Liam. He took off after the first rep, and I immediately started bombing in the heat because I'd waited to late to get started in the morning. I hit one lap in 9:22, my slowest yet, and then started losing coordination and focus on the next lap. I started jogging, but on the third lap of the last rep I decided I was going to try to push through it, limping home to eek under 6:00 pace for the second rep.
I had planned on running 3 reps, but the heat won today, and I knew it. I still made it out for a shake-out run with Valerie in the evening, however.
PM: 3+ miles easy
My heat acclimation continues, and today it was on East Campus. I ran the first one comfortably at close to 5:30 pace with Liam. He took off after the first rep, and I immediately started bombing in the heat because I'd waited to late to get started in the morning. I hit one lap in 9:22, my slowest yet, and then started losing coordination and focus on the next lap. I started jogging, but on the third lap of the last rep I decided I was going to try to push through it, limping home to eek under 6:00 pace for the second rep.
I had planned on running 3 reps, but the heat won today, and I knew it. I still made it out for a shake-out run with Valerie in the evening, however.
August 6
PM: 6 miles easy
I only had time to squeeze in a quick run in the middle of the afternoon on the WaDuke trail. I felt the heat big time.
I only had time to squeeze in a quick run in the middle of the afternoon on the WaDuke trail. I felt the heat big time.
8.05.2010
August 4
AM: 14 miles with 20 x 1:00 on/off
PM: 4 miles easy
The medium-long run came in the heat of the day and left me completely drenched. This was my first run of the summer that left me with sweat squishing in my shoes. I got in an easy shake-out with Valerie later in the evening.
PM: 4 miles easy
The medium-long run came in the heat of the day and left me completely drenched. This was my first run of the summer that left me with sweat squishing in my shoes. I got in an easy shake-out with Valerie later in the evening.
8.04.2010
8.02.2010
August 2
AM: 11 miles moderate/progression
Ran with Joey and Liam on the ATT. We progressively picked it up on the way home, finishing with a 5:18 final mile on the the trail with the last half mile clocking the fastest clip.
Ran with Joey and Liam on the ATT. We progressively picked it up on the way home, finishing with a 5:18 final mile on the the trail with the last half mile clocking the fastest clip.
August 1 (92 miles/week)
PM: 6+ miles easy
Slept in, spent all day at orientation, and ran with Valerie in the evening on the ATT.
Slept in, spent all day at orientation, and ran with Valerie in the evening on the ATT.
8.01.2010
July 31
AM: 23+ miles easy/moderate
I began this run on the ATT, covering the first 13 with Liam. I ran to East Campus after that, hit four laps there, ran yet another mile on the ATT, and finished right around 2:40. Given that I only took water on this run, and nothing in the last 90 minutes, I actually felt really strong.
School begins for me tomorrow with an intense three-day orientation. Tomorrow will be a really light day--just enough to get over 90 for this recovery week. Next week, I'll be getting more stability back to my schedule. I hope to get the mileage back up then.
I began this run on the ATT, covering the first 13 with Liam. I ran to East Campus after that, hit four laps there, ran yet another mile on the ATT, and finished right around 2:40. Given that I only took water on this run, and nothing in the last 90 minutes, I actually felt really strong.
School begins for me tomorrow with an intense three-day orientation. Tomorrow will be a really light day--just enough to get over 90 for this recovery week. Next week, I'll be getting more stability back to my schedule. I hope to get the mileage back up then.
July 30
AM: 12 miles easy
Ran from the apartment to East Campus and back in what can only be described as pleasantly cool for NC in July. The next two days include a ton of moving, but this is a recovery week for me in terms of overall mileage.
Ran from the apartment to East Campus and back in what can only be described as pleasantly cool for NC in July. The next two days include a ton of moving, but this is a recovery week for me in terms of overall mileage.
July 29
AM: 14 miles easy/moderate
Hilly run in Atlanta. I surprisingly wasn't that bothered by the heat and humidity, still managing 6:30s.
Hilly run in Atlanta. I surprisingly wasn't that bothered by the heat and humidity, still managing 6:30s.
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