AM: 3 miles easy
PM: 10 miles easy
My shakeout run in the rain was uneventful, and then my afternoon run with Reed was interrupted by some GI issues.
I desperately need to focus on getting more rest at this point, but it's been hard this term at school to do that. Naturally, given the taper, I felt like crap today. Based on past experience, the taper is just going to feature a few days of inexplicably feeling really crummy until that good antsy feeling sets in.
9.30.2010
September 29
AM: 3 x mile w/ 400 jog recovery (2:30), 3 x 200m strides, 10 miles
This workout wasn't much to write home about, but it was fine for a last hard effort before the marathon next week. I didn't feel quite as smooth as I wanted, but I hit the target times of under 5:00. I also ran this solo and in the rain and wind. On the last rep I had to weave in and out of the Duke football team while they walked across the track and in lanes 1-6 on the straightaway, so that slowed me also.
Splits: 4:57, 4:59, 4:58
This workout wasn't much to write home about, but it was fine for a last hard effort before the marathon next week. I didn't feel quite as smooth as I wanted, but I hit the target times of under 5:00. I also ran this solo and in the rain and wind. On the last rep I had to weave in and out of the Duke football team while they walked across the track and in lanes 1-6 on the straightaway, so that slowed me also.
Splits: 4:57, 4:59, 4:58
9.28.2010
September 28
AM: 9 miles easy
PM: 4 miles easy
I ran solo on the ATT in the morning before class, and then again under a striking Impressionist sunset with Valerie.
The taper continues. I'll have a light workout tomorrow and Saturday, but the work's basically done at this point.
PM: 4 miles easy
I ran solo on the ATT in the morning before class, and then again under a striking Impressionist sunset with Valerie.
The taper continues. I'll have a light workout tomorrow and Saturday, but the work's basically done at this point.
September 27
PM: 8 miles easy
Easy recovery run with Reed on campus in the rain before my econ midterm.
Easy recovery run with Reed on campus in the rain before my econ midterm.
9.26.2010
September 26 (96 miles/week) - Anna's Angels 10-Mile
AM: 10-mile race, 54:39, first place, 16 miles
I jumped in this race this morning because I needed a longer, final workout going into my taper before the Chicago Marathon. I got in exactly what I was hoping for: a hard, long run...and a chance to compete. I'm feeling tuned and ready to roll going into the last two weeks pre-marathon. Man, did it feel good to race again.
After some initial discussion with the two guys who finished directly behind me about where to go, I jumped out to an early lead with a 5:04 second mile. While this early, aggressive frontrunning put some sting in my legs in the latter half of the race, I did not lose said lead. The course proved to be just as expected for any race in Durham. There was barely a flat piece of pavement to be found. I tried my best to keep my head in the game without anyone pushing me at the front, and despite lollygagging the 9th mile (which nearly cost me the race), I tried to work the downhills to make up for the longer uphill miles. This plan had marginal success. While it's a stroke of luck and fortune to have the only person ahead of you to be a police motorcycle escort, it's also considerably more difficult for me to unearth my best performance.
This course probably compares most closely with the Annapolis 10-mile in terms of its profile, and thus comparing it to that race, I'm pleased with the time and obviously the result as well. Today may have not been about shooting for a PR, but in two week's time in Chicago, it definitely will be.
Pancakes and an epic nap followed later in the day. Next week should see about 80 miles, and then I'll really cut back in the week before Chicago.
Splits: 5:21, 5:04, 5:29, 5:31, 5:20, 5:46 (ugh), 5:13, 5:32, 5:59 (ugh...), 5:18
I jumped in this race this morning because I needed a longer, final workout going into my taper before the Chicago Marathon. I got in exactly what I was hoping for: a hard, long run...and a chance to compete. I'm feeling tuned and ready to roll going into the last two weeks pre-marathon. Man, did it feel good to race again.
After some initial discussion with the two guys who finished directly behind me about where to go, I jumped out to an early lead with a 5:04 second mile. While this early, aggressive frontrunning put some sting in my legs in the latter half of the race, I did not lose said lead. The course proved to be just as expected for any race in Durham. There was barely a flat piece of pavement to be found. I tried my best to keep my head in the game without anyone pushing me at the front, and despite lollygagging the 9th mile (which nearly cost me the race), I tried to work the downhills to make up for the longer uphill miles. This plan had marginal success. While it's a stroke of luck and fortune to have the only person ahead of you to be a police motorcycle escort, it's also considerably more difficult for me to unearth my best performance.
This course probably compares most closely with the Annapolis 10-mile in terms of its profile, and thus comparing it to that race, I'm pleased with the time and obviously the result as well. Today may have not been about shooting for a PR, but in two week's time in Chicago, it definitely will be.
Pancakes and an epic nap followed later in the day. Next week should see about 80 miles, and then I'll really cut back in the week before Chicago.
Splits: 5:21, 5:04, 5:29, 5:31, 5:20, 5:46 (ugh), 5:13, 5:32, 5:59 (ugh...), 5:18
9.25.2010
September 25
AM: 8 miles easy, strides
This was just an easy pre-race run on the ATT in what I hope is the last truly hot day we'll see in Durham for a while.
I finally get to race tomorrow at a 10-mile here in Durham. I could not be more ready to see where my fitness is right now. It's not often that I'm chomping at the bit to race because I enjoy racing a lot. Beyond one ugly race in July, I really haven't raced since May because 1.) I wanted to build my fitness to take on the 2:30 barrier in Chicago and 2.) my work/school life made it hard to isolate any other tune-up races.
Consequently, for the first time since the marathon last year, I'm very much feeling quite ready to go.
What I also have in my favor is 18 weeks of averaging 101+ miles per week under my belt. That obliterates any previous training blocks in terms of overall workload. In the past, the "magic number" for marathon training has been to hit 1,000 miles in 10 weeks. It's safe to say I'm beyond that at this point.
This was just an easy pre-race run on the ATT in what I hope is the last truly hot day we'll see in Durham for a while.
I finally get to race tomorrow at a 10-mile here in Durham. I could not be more ready to see where my fitness is right now. It's not often that I'm chomping at the bit to race because I enjoy racing a lot. Beyond one ugly race in July, I really haven't raced since May because 1.) I wanted to build my fitness to take on the 2:30 barrier in Chicago and 2.) my work/school life made it hard to isolate any other tune-up races.
Consequently, for the first time since the marathon last year, I'm very much feeling quite ready to go.
What I also have in my favor is 18 weeks of averaging 101+ miles per week under my belt. That obliterates any previous training blocks in terms of overall workload. In the past, the "magic number" for marathon training has been to hit 1,000 miles in 10 weeks. It's safe to say I'm beyond that at this point.
September 24
AM: 14 miles easy
Medium-long run with Liam on the ATT. I felt OK and took the afternoon off to play golf. Despite not playing much, my game's been really good lately (for me, anyway) with another personal-best 85 today.
Medium-long run with Liam on the ATT. I felt OK and took the afternoon off to play golf. Despite not playing much, my game's been really good lately (for me, anyway) with another personal-best 85 today.
September 23
AM: 10 miles easy
PM: 5 miles easy
Slow before class with Liam in the dark, and then easy again with Valerie in Forest Hills in the evening.
PM: 5 miles easy
Slow before class with Liam in the dark, and then easy again with Valerie in Forest Hills in the evening.
9.22.2010
September 22
AM: 1600m (2:30), 1200m, (1:30), 800m (1:30), 1200m (2:30), 1600m, 4 x 200m strides, 11 miles
I ran this workout with the BCTC group in the morning, hitting the track for the first time since July. It proved to be a good effort heading into this week's race, and it's a nice reaffirmation that I've been working out well despite staying off the track. Liam gapped me on the last two, but I still hit the targets of 74-, 73-, and 72-second laps, respectively. No evening run today because I used it to get caught up on work.
Splits (recovery jogs in parentheses): 4:56, 3:39, 2:24, 3:40, 4:59
I ran this workout with the BCTC group in the morning, hitting the track for the first time since July. It proved to be a good effort heading into this week's race, and it's a nice reaffirmation that I've been working out well despite staying off the track. Liam gapped me on the last two, but I still hit the targets of 74-, 73-, and 72-second laps, respectively. No evening run today because I used it to get caught up on work.
Splits (recovery jogs in parentheses): 4:56, 3:39, 2:24, 3:40, 4:59
9.21.2010
September 21
AM: 13 miles easy
PM: 4 miles easy
ATT in the morning with Liam, and then Forest Hills Park in the evening.
PM: 4 miles easy
ATT in the morning with Liam, and then Forest Hills Park in the evening.
September 20
AM: 10 miles easy
PM: 4 miles easy
Recovery run on campus with Liam in the morning, and then an easy shake-out with Valerie in the evening.
PM: 4 miles easy
Recovery run on campus with Liam in the morning, and then an easy shake-out with Valerie in the evening.
September 19 (100 miles/week)
PM: 15 miles easy/moderate
Medium-long run after getting back in town from the wedding in the early evening. I felt fantastic, hitting the pace hard in the last 10 minutes.
Medium-long run after getting back in town from the wedding in the early evening. I felt fantastic, hitting the pace hard in the last 10 minutes.
September 18
AM: 8 miles easy
Relaxed run in Oriental, NC before Valerie's sister Brittany's wedding. Amazing weather and day all around.
Relaxed run in Oriental, NC before Valerie's sister Brittany's wedding. Amazing weather and day all around.
September 17
AM: 12 miles easy, 35:00 at marathon pace, 800m jog, 800m @ 10k pace; 21 miles total
With a wedding this weekend, I wanted to knock out my long run early: my last hard long run, in fact, before Chicago. I opted for 12 miles easy with Liam to start. After that, I picked it up for two loops around East Campus in 9:21 and 9:31, but generally wasn't feeling that hot. But, looking back at hard efforts on Saturday, Sunday, and Wednesday, it's not hard for me to figure out why I started fading slightly. So I called an audible, and instead of finishing the last 10 minutes at marathon pace, I jogged an easy half mile before running a hard 800m in 2:30, which felt interesting 19 miles into a long run
With a wedding this weekend, I wanted to knock out my long run early: my last hard long run, in fact, before Chicago. I opted for 12 miles easy with Liam to start. After that, I picked it up for two loops around East Campus in 9:21 and 9:31, but generally wasn't feeling that hot. But, looking back at hard efforts on Saturday, Sunday, and Wednesday, it's not hard for me to figure out why I started fading slightly. So I called an audible, and instead of finishing the last 10 minutes at marathon pace, I jogged an easy half mile before running a hard 800m in 2:30, which felt interesting 19 miles into a long run
September 16
AM: 5 miles easy
PM: 11 miles easy
After a morning run in Forest Hills Park, I ran with Dan from Fuqua for the loop from school around East Campus. Liam briefly joined us when we ran into him mid-route. I finished solo with a loop on the WaDuke and to the stadium and back.
PM: 11 miles easy
After a morning run in Forest Hills Park, I ran with Dan from Fuqua for the loop from school around East Campus. Liam briefly joined us when we ran into him mid-route. I finished solo with a loop on the WaDuke and to the stadium and back.
September 15
AM: 8:00 hard, jog to fields, 3 x 5:00/2:30 off at 10k pace, jog to trail, 7:16 hard, 12 miles
I ran this workout with the BCTC, starting at the bridge on the WaDuke, running the fitness loop, and then up the hill to the parking lot to hit right at 8 minutes. We intended to jog to the track, but it was already covered by temporary stands for the Duke-Alabama game, so we ran to the turf fields instead and hit loops there before running a reverse of the loop we started with for the last rep. It felt like a respectable effort overall.
I ran this workout with the BCTC, starting at the bridge on the WaDuke, running the fitness loop, and then up the hill to the parking lot to hit right at 8 minutes. We intended to jog to the track, but it was already covered by temporary stands for the Duke-Alabama game, so we ran to the turf fields instead and hit loops there before running a reverse of the loop we started with for the last rep. It felt like a respectable effort overall.
9.16.2010
September 14
AM: 9 miles easy
PM: 4 miles easy
School is kind of insane for me this week, so I'll be happy to get in what I can. Stress levels are high, but this too, shall pass.
PM: 4 miles easy
School is kind of insane for me this week, so I'll be happy to get in what I can. Stress levels are high, but this too, shall pass.
9.13.2010
September 13
AM: 4 miles easy
PM: 11 miles easy
Both runs today were solo on the ATT. They were unbelievably slow recovery jogs.
PM: 11 miles easy
Both runs today were solo on the ATT. They were unbelievably slow recovery jogs.
9.12.2010
September 12 (100 miles/week)
PM: 20 miles moderate
Because of school work, I waited until the late afternoon to get this run in. Coming off the triathlon yesterday and still feeling sore from the swim, I wanted something slightly uptempo without going into the well. With Valerie biking to keep me company and hand out Gatorade, I cruised along nicely on the ATT, hitting 20 miles in 2:04 (6:12 pace). I never felt overly taxed. It just felt like a relaxed, brisk long run from the get-go: exactly what I wanted going into it. I did a similar run last year in 1:59, but that was without a hard day the day before and cooler weather.
It's been a long summer. With just two more weeks before taper time for Chicago, I'm itching to race...on land.
Because of school work, I waited until the late afternoon to get this run in. Coming off the triathlon yesterday and still feeling sore from the swim, I wanted something slightly uptempo without going into the well. With Valerie biking to keep me company and hand out Gatorade, I cruised along nicely on the ATT, hitting 20 miles in 2:04 (6:12 pace). I never felt overly taxed. It just felt like a relaxed, brisk long run from the get-go: exactly what I wanted going into it. I did a similar run last year in 1:59, but that was without a hard day the day before and cooler weather.
It's been a long summer. With just two more weeks before taper time for Chicago, I'm itching to race...on land.
September 11
AM: Sprint Triathlon (600m swim/6-mile bike/2.75 mile run), 9 miles total running
I had my butt kicked today, to put it bluntly, at my school's annual sprint triathlon. I grossly overestimated my swimming ability, and that put me in an early hole that I never got out of. Last year, the swim took maybe 15 minutes with the current at our backs and a running start because of low tide. This year we were treated to a swim against the current at high tide, and that leg alone took me a half hour for a one-hour triathlon. My chest felt like John Hurt in Alien coming out of the water with a spell of dizziness to boot.
Shaking off the disastrous swim, the bike was OK given some crit-style turns and my bike fitness (~22 mph average), and the run was probably at tempo pace. But the swim utterly thrashed me, and I had too much ground to make up on the run (though I still finished 3rd and pocketed $50). If I do end up entering some real triathlons in 2011, which is my tentative plan, then I know what I need to work on. Butt-kickings are always great motivation for that. In terms of short-term goals, however, I'm in great running shape and am chomping at the bit to race.
I had my butt kicked today, to put it bluntly, at my school's annual sprint triathlon. I grossly overestimated my swimming ability, and that put me in an early hole that I never got out of. Last year, the swim took maybe 15 minutes with the current at our backs and a running start because of low tide. This year we were treated to a swim against the current at high tide, and that leg alone took me a half hour for a one-hour triathlon. My chest felt like John Hurt in Alien coming out of the water with a spell of dizziness to boot.
Shaking off the disastrous swim, the bike was OK given some crit-style turns and my bike fitness (~22 mph average), and the run was probably at tempo pace. But the swim utterly thrashed me, and I had too much ground to make up on the run (though I still finished 3rd and pocketed $50). If I do end up entering some real triathlons in 2011, which is my tentative plan, then I know what I need to work on. Butt-kickings are always great motivation for that. In terms of short-term goals, however, I'm in great running shape and am chomping at the bit to race.
September 10
AM: 11 miles easy/moderate
PM: 4 miles easy
Morning run through campus and the WaDuke trail, and then an evening shake-out on the ATT. I'm entered in a sprint triathlon tomorrow, and I have to say that I don't feel very prepared. I haven't swam at all and have biked very little this summer.
PM: 4 miles easy
Morning run through campus and the WaDuke trail, and then an evening shake-out on the ATT. I'm entered in a sprint triathlon tomorrow, and I have to say that I don't feel very prepared. I haven't swam at all and have biked very little this summer.
9.09.2010
September 8
AM: 8 x Forest Hills XC loop (.58) @ 10k XC pace w/ 1:30 jog recovery, 4 x 1:10 strides, 12 miles
PM: 4 miles
This was definitely a cross country workout, and that made me just a little nostalgic. I met the BCTC guys at the ATT and jogged to Forest Hills Park, where we ran an almost-1k loop on grass that included one small hill and three sharp turns. This was a solid strength workout, and the short recovery made this challenging on the latter half of the set. I took what could have been a nasty fall at the end of #4 when I found a pothole in the grass, but I was able to spot my landing, roll out of it, and pop back up without losing that much.
Splits: 3:00, 2:55, 2:57, 2:57, 3:00, 2:52, 2:57, 2:55
Valerie and I went for a night run around East Campus later on as well.
PM: 4 miles
This was definitely a cross country workout, and that made me just a little nostalgic. I met the BCTC guys at the ATT and jogged to Forest Hills Park, where we ran an almost-1k loop on grass that included one small hill and three sharp turns. This was a solid strength workout, and the short recovery made this challenging on the latter half of the set. I took what could have been a nasty fall at the end of #4 when I found a pothole in the grass, but I was able to spot my landing, roll out of it, and pop back up without losing that much.
Splits: 3:00, 2:55, 2:57, 2:57, 3:00, 2:52, 2:57, 2:55
Valerie and I went for a night run around East Campus later on as well.
9.08.2010
September 7
AM: 11 miles easy
Easy run with Liam on the ATT. Busy with school for the rest of the day.
Easy run with Liam on the ATT. Busy with school for the rest of the day.
9.06.2010
September 6
AM: 10 miles easy
PM: 5 miles easy
Recovery run with Liam starting in the dark in the morning before my first day of the new quarter at school. Relaxed ATT shake-out in the evening.
PM: 5 miles easy
Recovery run with Liam starting in the dark in the morning before my first day of the new quarter at school. Relaxed ATT shake-out in the evening.
9.05.2010
September 5 (97 miles/week)
AM: 22 miles easy/moderate
The weather in North Carolina this weekend was still unreal given what we've been used to. Consequently, this was my best long run since California. I went from my place to East and West Campus, through Duke Forest, and added a loop on the WaDuke trail on the way home. I felt fantastic. This weekend gave me a lot of confidence in my fitness, with added bonus of a long ride yesterday.
I also had a great week overall in that I hit two solid workouts and seemed to have overcome a cold while only sacrificing a little bit of volume. While I generally stay injury free, sickness is sometimes by achilles heel. I dodged a bullet there.
The weather in North Carolina this weekend was still unreal given what we've been used to. Consequently, this was my best long run since California. I went from my place to East and West Campus, through Duke Forest, and added a loop on the WaDuke trail on the way home. I felt fantastic. This weekend gave me a lot of confidence in my fitness, with added bonus of a long ride yesterday.
I also had a great week overall in that I hit two solid workouts and seemed to have overcome a cold while only sacrificing a little bit of volume. While I generally stay injury free, sickness is sometimes by achilles heel. I dodged a bullet there.
September 4
AM: 1-lap (1.67 miles) @ half-marathon pace, 4:00 jog, 3-laps @ marathon pace, 4:00 jog, 1-lap @ half-marathon pace, 13 miles
PM: 41 miles bike
With my cold subsiding and the weather turned cooler and less humid, I took advantage of it all and tried to hit a workout on the 1.67-mile rolling East Campus dirt trail. The results pleased me. It felt like I had a ton left in the tank afterward, yet I knew I was running at a decent clip. The target times were 9:00 for the first and last lap, and 9:20 for the middle laps. Splits: 8:51, 9:17, 9:21, 9:16.
In the afternoon, Valerie and I went for a long (for us) ride with friends Lauren and Dave, which included a stop at Maple View Farms. Woot! I hadn't been on the bike since May, and with the triathlon next weekend, I need to start "training."
PM: 41 miles bike
With my cold subsiding and the weather turned cooler and less humid, I took advantage of it all and tried to hit a workout on the 1.67-mile rolling East Campus dirt trail. The results pleased me. It felt like I had a ton left in the tank afterward, yet I knew I was running at a decent clip. The target times were 9:00 for the first and last lap, and 9:20 for the middle laps. Splits: 8:51, 9:17, 9:21, 9:16.
In the afternoon, Valerie and I went for a long (for us) ride with friends Lauren and Dave, which included a stop at Maple View Farms. Woot! I hadn't been on the bike since May, and with the triathlon next weekend, I need to start "training."
September 3
PM: 5 miles very easy
I felt like I'd been hit by a train all day, staying inside nursing a cold while doing schoolwork. I'd rather kick this thing than try to force myself to hit a number at the end of the week.
I felt like I'd been hit by a train all day, staying inside nursing a cold while doing schoolwork. I'd rather kick this thing than try to force myself to hit a number at the end of the week.
9.03.2010
September 2
AM: 15 miles easy
PM: 4 miles easy
Felt OK on the ATT with Liam in the morning, but felt downright awful during my shake-out run in the evening. Battling a nasty cold, but fortunately it doesn't appear to be more than that.
PM: 4 miles easy
Felt OK on the ATT with Liam in the morning, but felt downright awful during my shake-out run in the evening. Battling a nasty cold, but fortunately it doesn't appear to be more than that.
9.01.2010
September 1
AM: 5 x gate-to-gate (+1800m) with 2:30 jog recovery, 11 miles
I met the BCTC guys in the morning, feeling more or less awful. Hit with a cold, I was downright grumpy for our 6:00 AM meeting time and 10k-pace effort workout.
We ran repeats on a gently rolling fire road, made challenging with freshly laid large gravel. This hurt our feet in some sections while definitely slowing us on the uneven surface. This was, however, a good chance for us to work together. Liam would gap me on the gravel sections when they threw me out of rhythm, and then I'd catch back up and push the pace on the more level sections.
I ran most of the reps with Liam, with Ben chomping right at our heels. It's hard to gauge the time from the splits and the undetermined distance, but the effort was surely there. The odd-numbered efforts were the more challenging direction.
Splits: 5:59, 5:51, 5:57, 5:58, 5:55
I bagged my afternoon run because I still felt run down from the cold, popping some 'Fed and collapsing on the couch. Instead, my afternoon looked like this: 2-hour nap warmup, 15-minute walk with Wilson, 1-hour nap cooldown. I'd rather feel healthy than see a pretty number at the end of this week.
I met the BCTC guys in the morning, feeling more or less awful. Hit with a cold, I was downright grumpy for our 6:00 AM meeting time and 10k-pace effort workout.
We ran repeats on a gently rolling fire road, made challenging with freshly laid large gravel. This hurt our feet in some sections while definitely slowing us on the uneven surface. This was, however, a good chance for us to work together. Liam would gap me on the gravel sections when they threw me out of rhythm, and then I'd catch back up and push the pace on the more level sections.
I ran most of the reps with Liam, with Ben chomping right at our heels. It's hard to gauge the time from the splits and the undetermined distance, but the effort was surely there. The odd-numbered efforts were the more challenging direction.
Splits: 5:59, 5:51, 5:57, 5:58, 5:55
I bagged my afternoon run because I still felt run down from the cold, popping some 'Fed and collapsing on the couch. Instead, my afternoon looked like this: 2-hour nap warmup, 15-minute walk with Wilson, 1-hour nap cooldown. I'd rather feel healthy than see a pretty number at the end of this week.
August 31
AM: 12 miles easy
PM: 4 miles easy
Relaxed ATT run with Liam in the morning, and then with Valerie in the evening before catching a Bulls' game.
PM: 4 miles easy
Relaxed ATT run with Liam in the morning, and then with Valerie in the evening before catching a Bulls' game.
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