AM: 15 miles moderate/hard
The week ended with a trip to Umstead to meet Liam, George, Jason, and one new guy whose name unfortunately immediately escapes me. We started of going fairly easy. As soon as we hit Reedy Creek Lake, however, the pace picked up, and it became apparent that this was going to be a quality long run. Liam and I eventually broke off and worked the hills in the park. At one point, I started to really feel the sting in my legs, presumably following a hilly race on Thursday and running every day in Atlanta, where there isn't much flat to be found near my mom's house.
He started dropping me on the uphills, leaving me to work the downhills to get back up to him. It didn't help that he's in PR shape, coming right off a personal-best 24:53 8k on Thanksgiving. Finally, my Canadian comrade put at least 70 yards on me over the appropriately named Cemetery Hill, but I hammered the final 10 minutes to catch back up to him before the end. We finished right around 6:00 pace, which in Umstead Park is moving. I hope this means I'm in better shape than Thursday indicated.
11.29.2010
November 27
AM: 11 miles easy
I ended my trip to Atlanta with a run to Westminster, via Memorial Park on the way there and back. I ran into Coach Tribble, my high school XC and track coach, and congratulated him on his recent 14th state XC title in 15 years. That guy can still motivate as well as any of the best coaches I've seen. After a 10 minute conversation, I was ready to roll out of bed tomorrow, find a race, and go for the Olympic Trials standard.
I ended my trip to Atlanta with a run to Westminster, via Memorial Park on the way there and back. I ran into Coach Tribble, my high school XC and track coach, and congratulated him on his recent 14th state XC title in 15 years. That guy can still motivate as well as any of the best coaches I've seen. After a 10 minute conversation, I was ready to roll out of bed tomorrow, find a race, and go for the Olympic Trials standard.
11.25.2010
November 25 - Gobble Jog 10k
AM: 10k road race, 33:35, 2nd place, 11 miles
I ran a pretty uninspired tune-up race this morning. Even with a tough course, this was still a pretty mediocre time and effort, and I lost by only 3-4 seconds after spending 3 miles trying to close the gap of the guy in front of me. That's just a lack of courage, which is disappointing.
We all have to start somewhere, I suppose. I'm glad I at least got in a tune-up race before USATF Club XC's in two weeks. I really hope to have a good effort there following what has really been a lackluster 2010 for racing for me. School and work have taken priority, and it's shown with my running. I'm hoping that today was the start of a turnaround.
I ran a pretty uninspired tune-up race this morning. Even with a tough course, this was still a pretty mediocre time and effort, and I lost by only 3-4 seconds after spending 3 miles trying to close the gap of the guy in front of me. That's just a lack of courage, which is disappointing.
We all have to start somewhere, I suppose. I'm glad I at least got in a tune-up race before USATF Club XC's in two weeks. I really hope to have a good effort there following what has really been a lackluster 2010 for racing for me. School and work have taken priority, and it's shown with my running. I'm hoping that today was the start of a turnaround.
November 24
AM: 10 miles easy, strides
I ran from my mom's house, around Memorial Park, to to Westminster and back. Pleasantly mild weather here in Atlanta.
I ran from my mom's house, around Memorial Park, to to Westminster and back. Pleasantly mild weather here in Atlanta.
November 23
PM: 11 miles easy
Solo run on the ATT before driving with Valerie and Wilson to Atlanta. I had to make an emergency stop at Lowe's at one point, and it wasn't for hardware.
11.22.2010
November 22
AM: 10 x 500m @ 5k pace with 100m jog recovery, 10 miles
I set out on my own for some 5k pace work, keeping the reps shorter and the recoveries brief. I was smooth and even, and hit 5000m worth of work in under 15:30 which I'd estimate is close to my 5k fitness right now. Tomorrow, Valerie, Wilson and I off to Atlanta until Saturday for Thanksgiving.
Splits: 1:33, 1:34, 1:33, 1:33, 1:32, 1:33, 1:33, 1:33, 1:31, 1:29
I set out on my own for some 5k pace work, keeping the reps shorter and the recoveries brief. I was smooth and even, and hit 5000m worth of work in under 15:30 which I'd estimate is close to my 5k fitness right now. Tomorrow, Valerie, Wilson and I off to Atlanta until Saturday for Thanksgiving.
Splits: 1:33, 1:34, 1:33, 1:33, 1:32, 1:33, 1:33, 1:33, 1:31, 1:29
11.21.2010
November 21 (78 miles/week)
AM: 10 miles easy/moderate
PM: 4 miles easy
It just hasn't been my week. Midterms were brutal, and then I was supposed to run a race for Fuqua this morning. Thinking that it started at 10:30, I set out to warm up at 9:45, only to hear the gun go off while I sat in a distant port-a-john when the race started at 10:00. I was literally caught with my pants down: how embarrassing.
*Facepalm*
This is the first time I've ever missed the start of the race, and it feels pretty stupid. Following what has thus far been a tough semester, I desperately need these next days to decompress over Thanksgiving break in Atlanta. Fortunately, I'll get to race on Thursday.
In golf, often after you have a bad hole, you get so angry with yourself that you send your drive off of the next tee into orbit. This is my strategy for racing on Thursday.
PM: 4 miles easy
It just hasn't been my week. Midterms were brutal, and then I was supposed to run a race for Fuqua this morning. Thinking that it started at 10:30, I set out to warm up at 9:45, only to hear the gun go off while I sat in a distant port-a-john when the race started at 10:00. I was literally caught with my pants down: how embarrassing.
*Facepalm*
This is the first time I've ever missed the start of the race, and it feels pretty stupid. Following what has thus far been a tough semester, I desperately need these next days to decompress over Thanksgiving break in Atlanta. Fortunately, I'll get to race on Thursday.
In golf, often after you have a bad hole, you get so angry with yourself that you send your drive off of the next tee into orbit. This is my strategy for racing on Thursday.
November 20
AM: 13 miles easy
I was dragging ass today because of a lack of sleep this week and the onset of a headcold. I met Liam at the Greenway trail, only to lose my way and show up late. Figuring I'd missed him, I went on my own, though we eventually linked up 10 minutes or so in.
I was dragging ass today because of a lack of sleep this week and the onset of a headcold. I met Liam at the Greenway trail, only to lose my way and show up late. Figuring I'd missed him, I went on my own, though we eventually linked up 10 minutes or so in.
November 18
AM: 8 miles easy
PM: weights, core
Dog-tired from studying from midterms, I took it slow in Forest Hills Park.
PM: weights, core
Dog-tired from studying from midterms, I took it slow in Forest Hills Park.
11.18.2010
November 17
PM: Long WaDuke Loop tempo (20:53), 2:30 jog recovery, 4'/3'/2'/2'/1'/1' with 1:00 recovery jogs, 11 miles
I got in a quality second workout this week, starting with a tempo on the long loop of the WaDuke trail (3.71 miles). I hit 5:37 pace, which is good considering that marathon pace is typically the target tempo effort given the terrain and profile. The pickups afterward got progressively quicker. I missed the usual morning workout because of a ton of school work this week, so I squeezed it in around noon.
I got in a quality second workout this week, starting with a tempo on the long loop of the WaDuke trail (3.71 miles). I hit 5:37 pace, which is good considering that marathon pace is typically the target tempo effort given the terrain and profile. The pickups afterward got progressively quicker. I missed the usual morning workout because of a ton of school work this week, so I squeezed it in around noon.
November 16
PM: 11 miles easy
I ran at dusk with Reed for about an hour, starting at Whole Foods and looping down to Forest Hills Park. I added on a little on my own after we split off to make it 11.
I ran at dusk with Reed for about an hour, starting at Whole Foods and looping down to Forest Hills Park. I added on a little on my own after we split off to make it 11.
November 15
AM: 10 x 3:00 on/1:00 off, 11 miles
This was a solo workout at East Campus. I missed my workout this weekend, so I pushed it to today. Overall I felt pretty good.
This was a solo workout at East Campus. I missed my workout this weekend, so I pushed it to today. Overall I felt pretty good.
11.15.2010
November 14 (68 miles/week)
PM: 4 miles easy
After driving back from Charlottesville, I only had time for a quick 30-minute run in the dark between meetings. This partially had to do with me being an idiot and forgetting my shoes at home. My mileage took a little hit this week because of a chaotic school and travel schedule, but I'm making a concerted effort to deemphasize volume from now through the end of the term (which incidentally is also Club XC Nationals).
November 13
AM: 14 miles easy/moderate
I again rushed to get in a long run before Valerie and I drove to Charlottesville to see friends, family, and Maryland football take on UVA. It's hard to believe, but this was my first college football game attended since...college.
I again rushed to get in a long run before Valerie and I drove to Charlottesville to see friends, family, and Maryland football take on UVA. It's hard to believe, but this was my first college football game attended since...college.
November 12
AM: 7 miles easy
I met Jason and Liam for a run at school early because of a 7:30 meeting. I was pressed for time and only got in 7, letting them finish the rest of the run without me. This would prove to be the theme over the next few days.
I met Jason and Liam for a run at school early because of a 7:30 meeting. I was pressed for time and only got in 7, letting them finish the rest of the run without me. This would prove to be the theme over the next few days.
11.10.2010
November 10
AM: 400, 600, 800, 1200, 1200, 800, 600, 400, hard 1000, 11 miles total
Track is back. With some guys hurt, racing this weekend, or otherwise out of action, it was just me and Jason this morning at the track. This was an XC race simulator: idea was to get a fast start, settle into 10k race pace on the 1200s, gradually ramp back up the speed again, and hit the last interval hard to finish the day.
Wearing spikes made my calves feel like cinderblocks afterward, but, wow, did it feel good to run fast again. The hard part of this workout was the short recovery. We took a scant 200 jog between reps, other than an 800 jog between the 1200s in the middle. Jason kept the recovery pace honest, with most jogs coming in under 1:00, which is probably quicker than I would have done by myself. Jason got a head start on the last rep, pulling me to a faster time. I was expecting something closer to a 3:05.
Splits: :68, 1:52, 2:27, 3:48, 3:45, 2:29, 1:52, :72, 2:59
Track is back. With some guys hurt, racing this weekend, or otherwise out of action, it was just me and Jason this morning at the track. This was an XC race simulator: idea was to get a fast start, settle into 10k race pace on the 1200s, gradually ramp back up the speed again, and hit the last interval hard to finish the day.
Wearing spikes made my calves feel like cinderblocks afterward, but, wow, did it feel good to run fast again. The hard part of this workout was the short recovery. We took a scant 200 jog between reps, other than an 800 jog between the 1200s in the middle. Jason kept the recovery pace honest, with most jogs coming in under 1:00, which is probably quicker than I would have done by myself. Jason got a head start on the last rep, pulling me to a faster time. I was expecting something closer to a 3:05.
Splits: :68, 1:52, 2:27, 3:48, 3:45, 2:29, 1:52, :72, 2:59
November 9
AM: 9 miles easy
I ran early (6:00) up to the YMCA downtown to meet Jason, Liam, and George. We toured the Running of the Bulls 8k course and looped around East Campus toward the end.
I ran early (6:00) up to the YMCA downtown to meet Jason, Liam, and George. We toured the Running of the Bulls 8k course and looped around East Campus toward the end.
November 8
AM: 11 miles easy
Relaxed run with Liam on the ATT. Despite coming off of two harder days, I still felt awesome. Running feels 100x better when the fall weather kicks in.
Relaxed run with Liam on the ATT. Despite coming off of two harder days, I still felt awesome. Running feels 100x better when the fall weather kicks in.
11.07.2010
November 7 (81 miles/week)
AM: 15+ miles moderate
I joined Liam, Joe, Jason, and Alicia at the soft-surface side of the ATT. This was the first tights morning of the year given the low-30s temperatures. I never got too warm, either. Winter is showing early signs of a pulse.
After starting conservatively, we picked up to near 6:00 pace at the turnaround of the out-and-back, coming in at 50:00 spot on. At that point it's sufficient to say that Liam got frisky. He pushed the pace, first taking us to 5:30s, and then to 5:20s, or so I'm told as I didn't take splits. I stuck on him for a while until I came to grips that running a 5-mile tempo at the end of a 15-miler the day after another 5-mile tempo was probably on the list of stupid ideas, so I shifted down a gear instead of shifting up.
I pulled back to run with Jason where we weren't exactly dogging it, hitting our last mile in 5:44. 6:13 average for 15.2 miles, with the second half averaging 5:51. Despite all of this, I never felt uncomfortable. Maybe another positive sign? Historically, my best fitness gains have come in the fall and winter. Perhaps that trend will continue this year. After a lackluster spring and summer, I hope so.
I joined Liam, Joe, Jason, and Alicia at the soft-surface side of the ATT. This was the first tights morning of the year given the low-30s temperatures. I never got too warm, either. Winter is showing early signs of a pulse.
After starting conservatively, we picked up to near 6:00 pace at the turnaround of the out-and-back, coming in at 50:00 spot on. At that point it's sufficient to say that Liam got frisky. He pushed the pace, first taking us to 5:30s, and then to 5:20s, or so I'm told as I didn't take splits. I stuck on him for a while until I came to grips that running a 5-mile tempo at the end of a 15-miler the day after another 5-mile tempo was probably on the list of stupid ideas, so I shifted down a gear instead of shifting up.
I pulled back to run with Jason where we weren't exactly dogging it, hitting our last mile in 5:44. 6:13 average for 15.2 miles, with the second half averaging 5:51. Despite all of this, I never felt uncomfortable. Maybe another positive sign? Historically, my best fitness gains have come in the fall and winter. Perhaps that trend will continue this year. After a lackluster spring and summer, I hope so.
November 6
AM: 5-mile tempo @ East Campus, 4:30 recovery jog, 8 x :30 on/off, 11 miles
I ran a solo workout for a 3-lap tempo around the rolling gravel dust East Campus loop. I kind of fell asleep in the second loop but pulled myself back together on the third. The East Campus trail is 1.67 miles, making for a perfect place for tempo distances in multiples of 5. Other than a light drizzle, the weather was cool and downright pleasant. After finishing the tempo in 26:51 (close to goal half-marathon pace), running a faster pace for the pickups at the end was refreshing, touching on some anaerobic stress toward the end. I left feeling like I could have done more. I interpret that as a positive sign.
Splits: 8:53, 9:04, 8:52
I ran a solo workout for a 3-lap tempo around the rolling gravel dust East Campus loop. I kind of fell asleep in the second loop but pulled myself back together on the third. The East Campus trail is 1.67 miles, making for a perfect place for tempo distances in multiples of 5. Other than a light drizzle, the weather was cool and downright pleasant. After finishing the tempo in 26:51 (close to goal half-marathon pace), running a faster pace for the pickups at the end was refreshing, touching on some anaerobic stress toward the end. I left feeling like I could have done more. I interpret that as a positive sign.
Splits: 8:53, 9:04, 8:52
11.06.2010
November 5
AM: 10 miles easy
PM: 4 miles easy
I ran easy again in the dark of the morning before my 8:00 class with Jason and Liam on campus and the WaDuke trail. After school, I went out with Valerie for a shake-out run. Earlier than day, she pointed me to an article on the Huffington Post: Are NYC Marathoners Athletes?
Personally, I think it's rubbish, even writing as one of those super-cool top-500 types that the author admits are OK to race. #501? Sorry, Remy Guerin of Canada. I don't care if you're 44 years old and still running 2:53 marathons. You missed the cut. I guess you're not an athlete.
I posted the link on Facebook, and it got some strong opinions. Rather than reinvent the wheel, I'll repost my take on it here because it makes for good discussion:
I have a lot of runners on facebook, so I posted it as provocative reading even though I don't agree with it. I'd have given it the dislike button if I could. It's hard, really hard at times, to juggle a career and try to run races on the side, no matter what your time goals are. To me, that's 100-times more difficult than the race itself. Most people who run, whether they're in the top 500 or the last 500, *like running* and can manage the discomfort of the event itself. The race and training isn't the hard part; that's the fun part.
Plus, without the 36,500, the top 500 that they wax poetic about wouldn't have a race to run, or even a sport to compete in or, if they're lucky enough, a career to pursue. There are a lot of other "non-revenue" sports that don't garner nearly as much attention as distance running does, especially the marathon. Moreover, it's one of the few sports (only sports?) where almost anyone can line up with the best in the world. The Olympics, Boston Marathon, and World Championships are the only events with any real exclusivity in the marathon.
There are a lot more reasons why the authors got this wrong. I haven't even addressed the money raised for charity or tourism revenue that 37,000 people (and their accompanying spectators) bring to the city. If marathons didn't make economic sense, then they wouldn't happen. But instead, they're more popular than ever. That same aforementioned exclusive race, Boston, sold out in *eight hours* this year. What this shows is that not only are there more people in the sport, but there are more *faster* people in the sport. If you, like the authors, take a truly an elitist perspective when it comes to marathoning, then you have to recognize this as a positive. A faster field will ultimately yield faster times and more competition at the top (emphasis added).
PM: 4 miles easy
I ran easy again in the dark of the morning before my 8:00 class with Jason and Liam on campus and the WaDuke trail. After school, I went out with Valerie for a shake-out run. Earlier than day, she pointed me to an article on the Huffington Post: Are NYC Marathoners Athletes?
Personally, I think it's rubbish, even writing as one of those super-cool top-500 types that the author admits are OK to race. #501? Sorry, Remy Guerin of Canada. I don't care if you're 44 years old and still running 2:53 marathons. You missed the cut. I guess you're not an athlete.
I posted the link on Facebook, and it got some strong opinions. Rather than reinvent the wheel, I'll repost my take on it here because it makes for good discussion:
I have a lot of runners on facebook, so I posted it as provocative reading even though I don't agree with it. I'd have given it the dislike button if I could. It's hard, really hard at times, to juggle a career and try to run races on the side, no matter what your time goals are. To me, that's 100-times more difficult than the race itself. Most people who run, whether they're in the top 500 or the last 500, *like running* and can manage the discomfort of the event itself. The race and training isn't the hard part; that's the fun part.
Plus, without the 36,500, the top 500 that they wax poetic about wouldn't have a race to run, or even a sport to compete in or, if they're lucky enough, a career to pursue. There are a lot of other "non-revenue" sports that don't garner nearly as much attention as distance running does, especially the marathon. Moreover, it's one of the few sports (only sports?) where almost anyone can line up with the best in the world. The Olympics, Boston Marathon, and World Championships are the only events with any real exclusivity in the marathon.
There are a lot more reasons why the authors got this wrong. I haven't even addressed the money raised for charity or tourism revenue that 37,000 people (and their accompanying spectators) bring to the city. If marathons didn't make economic sense, then they wouldn't happen. But instead, they're more popular than ever. That same aforementioned exclusive race, Boston, sold out in *eight hours* this year. What this shows is that not only are there more people in the sport, but there are more *faster* people in the sport. If you, like the authors, take a truly an elitist perspective when it comes to marathoning, then you have to recognize this as a positive. A faster field will ultimately yield faster times and more competition at the top (emphasis added).
November 3
AM: 16:00+ tempo, 3:00 jog recovery, 1.37 miles hard (~10k XC pace), 10+ miles
This was an interesting workout that Jason pulled from his days at UNC. George and I started in one direction on the WaDuke trail (a 2.91-mile gravel dust loop with rolling, sometimes rather steep, hills), while Liam and Jason went the other direction. Jason and I were on one team, while Liam and George were on the other. When each runner met his teammate in the middle, they slapped hands and reversed direction.
It was kind of hard to see because it was still dark in the morning, so I kept the first half controlled. I didn't end up catching George until the last, long hill to the parking lot, and he wasn't about to let me get ahead, pushing me all the way to the top.
The second rep went well also, with me chasing Liam for the second half, who finished about 5 seconds ahead of me. Plus, the sun rose at this point, so we could see a bit better. We started at the road, ran downhill to do a large fitness loop (a .8-mile branch off the side of the trail), finishing on the bridge. I hit 6:53, or right at 5:00 pace, feeling strong. I also got to try out a new pair of the Brooks Wire, which I can happily give two thumbs up to as an XC spike.
This was an interesting workout that Jason pulled from his days at UNC. George and I started in one direction on the WaDuke trail (a 2.91-mile gravel dust loop with rolling, sometimes rather steep, hills), while Liam and Jason went the other direction. Jason and I were on one team, while Liam and George were on the other. When each runner met his teammate in the middle, they slapped hands and reversed direction.
It was kind of hard to see because it was still dark in the morning, so I kept the first half controlled. I didn't end up catching George until the last, long hill to the parking lot, and he wasn't about to let me get ahead, pushing me all the way to the top.
The second rep went well also, with me chasing Liam for the second half, who finished about 5 seconds ahead of me. Plus, the sun rose at this point, so we could see a bit better. We started at the road, ran downhill to do a large fitness loop (a .8-mile branch off the side of the trail), finishing on the bridge. I hit 6:53, or right at 5:00 pace, feeling strong. I also got to try out a new pair of the Brooks Wire, which I can happily give two thumbs up to as an XC spike.
11.03.2010
November 2
PM: 8 miles easy, weights, core
Because of an early morning class, I couldn't get out until the late afternoon. I dropped my key at one point, but fortunately I realized it soon enough to turn around on the ATT to find it.
Also, I officially saw my first drug deal on the ATT. I've seen my share of illicit substances there, sure, but this was the first transaction I've witnessed right on the trail. Running by in half tights right during the exchange was unbelievably awkward, to say the least. I got a weird look.
Because of an early morning class, I couldn't get out until the late afternoon. I dropped my key at one point, but fortunately I realized it soon enough to turn around on the ATT to find it.
Also, I officially saw my first drug deal on the ATT. I've seen my share of illicit substances there, sure, but this was the first transaction I've witnessed right on the trail. Running by in half tights right during the exchange was unbelievably awkward, to say the least. I got a weird look.
November 1
AM: 11 miles easy
I met Liam, Reed, and Alan for a run through North Durham and then down through Forest Hills park. The warm weather we had last week is officially gone.
I met Liam, Reed, and Alan for a run through North Durham and then down through Forest Hills park. The warm weather we had last week is officially gone.
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