AM: 14 miles easy/moderate
I ended the year by foolishly overshooting my planned hour-long run. Lesson learned: measure out vacation runs. All was OK as I turned it into my long run for the week, looping the Cortez Bridge with the Manatee Bridge.
I finished the year with an all-time high of 4,626 miles, or just under 89 miles per week. This number could very well be the high water mark for me, supported by a Spartan summer training in the Oakland hills. While this is certainly satisfying, running some real PRs in 2011 would be better as the miles are a means to an end, rather than an end in themselves. I do realize that these miles are in the bank. They will come in handy in 2011.
I raced 10 times and only broke 2 pillowy soft PRs, and both of those were under my expectations. By far my best race came in December at USATF Club XC Nationals, when I almost ran an out-right 10k PR despite crummy training and reduced volume. Cherry Blossom also wasn't too bad.
In the spring, I'll race on the track at least twice: once indoors and outdoors. The other target races are the Georgia Half-Marathon and the Cherry Blossom 10-Mile. These are flexible depending on how school goes, but that's the plan as of January 1. My first priority will be to break 9:00 in the 3k. That is long, long overdue, and has the added bonus of setting me up well to run fast at longer distances in the spring.
School and career remain priority #1 next year. Running, competing, and the fostered relationships therein will continue to maintain my sanity throughout that process.
Thanks for reading...have a happy and healthy 2011.
12.31.2010
December 30
AM: 11 miles easy
I headed south from the beach condo for an out-and-back to Longboat Key. I had no idea that the island was essentially Beverly Hills on the Gulf of Mexico. Holy smokes did I see some expensive cars and homes. I did pass I road called "Shinbone Alley," which as an old Spin Doctor's fan made me really happy:
I headed south from the beach condo for an out-and-back to Longboat Key. I had no idea that the island was essentially Beverly Hills on the Gulf of Mexico. Holy smokes did I see some expensive cars and homes. I did pass I road called "Shinbone Alley," which as an old Spin Doctor's fan made me really happy:
12.29.2010
December 29
AM: 55:00 progression run, 11 miles
I'm staying in Bradenton Beach, FL as I write this, visiting family and escaping some of the cold. I ran in shorts and a t-shirt this morning for the first time in weeks. That felt fantastic, as did the reprieve from Atlanta's constant barrage of hills. I started this run heading north on the island, meandering around neighborhoods and gradually picking up the pace. I really began moving around a half-hour in, and tried to drop the hammer in the last 10-15 minutes to get to 55:00. I used a nearby bridge to the mainland as a cooldown to call it a day before watching my Maryland TERPS take on the Pirates of East Carolina University in a bowl game, which thus far has been weirdly hostile even though the teams haven't ever played each other.
I'm staying in Bradenton Beach, FL as I write this, visiting family and escaping some of the cold. I ran in shorts and a t-shirt this morning for the first time in weeks. That felt fantastic, as did the reprieve from Atlanta's constant barrage of hills. I started this run heading north on the island, meandering around neighborhoods and gradually picking up the pace. I really began moving around a half-hour in, and tried to drop the hammer in the last 10-15 minutes to get to 55:00. I used a nearby bridge to the mainland as a cooldown to call it a day before watching my Maryland TERPS take on the Pirates of East Carolina University in a bowl game, which thus far has been weirdly hostile even though the teams haven't ever played each other.
December 28
AM: 5 miles easy
I squeezed in a run before making the 9-hour trip to Florida with Valerie and my family.
I squeezed in a run before making the 9-hour trip to Florida with Valerie and my family.
12.27.2010
December 27
AM: 12 miles easy
I ran from my mom's place, down through Memorial Park, and ran 18 holes at Bobby Jones Golf Course (still closed from the snow on Christmas). I headed home on Peachtree Battle.
I mention "Peachtree Battle" a lot when I'm running in Atlanta, which the name of a road that runs along Memorial Park. The street is named after the Battle of Peachtree Creek: a battle in the Civil War where the Confederacy faced heavy casualties during Sherman's march on Atlanta. Obviously, Sherman ultimately won that fight, near Collier's Mill (for which Collier Road is named, where my mom lives). Though I've run countless times on these streets and past the memorial markers and plaques, I usually don't pause to contemplate the history that unfolded over the ground I cover.
The kid in me wants to stop and dig through the sands of Peachtree Creek to look for musket balls and other sweet Civil War junk. On the other hand, the legitimate fear of contracting hepatitis is enough to nip that thought in the bud.
Few battlefields of the war have been strewn so thickly with dead and wounded as they lay that evening around Collier's Mill. - Union Major Gen. J.D. Cox
12.26.2010
December 26 (84 miles/week)
AM: 17+ miles easy/moderate
Working off the various forms of Christmas cheer I consumed yesterday, I headed out in the snow (!) in Atlanta. I started going all the way down Peachtree Battle, taking the back roads to Westminster. After that, I ran around Memorial Park to Bobby Jones Golf Course, bounding past sledding families. I also discovered a new trail that is a part of Atlanta's Beltline Project that added a couple of miles to the run. I ran a touch over 2 hours, but I kept the distance conservative given the hills and snow.
Working off the various forms of Christmas cheer I consumed yesterday, I headed out in the snow (!) in Atlanta. I started going all the way down Peachtree Battle, taking the back roads to Westminster. After that, I ran around Memorial Park to Bobby Jones Golf Course, bounding past sledding families. I also discovered a new trail that is a part of Atlanta's Beltline Project that added a couple of miles to the run. I ran a touch over 2 hours, but I kept the distance conservative given the hills and snow.
December 25
AM: 12 x 2:00 on/1:00 off, 12 miles
After Christmas morning with my family, I ran a fartlek on the closed Bobby Jones Golf course. Christmas morning is one of the few times I can actually run there, but with snow falling today, the course was closed outright. I didn't see another soul out there while managing a respectable effort.
Christmas was otherwise really pleasant. In addition to a tasty dinner in the afternoon, Atlanta saw its first real snow accumulation on Christmas Day since 1882.
After Christmas morning with my family, I ran a fartlek on the closed Bobby Jones Golf course. Christmas morning is one of the few times I can actually run there, but with snow falling today, the course was closed outright. I didn't see another soul out there while managing a respectable effort.
Christmas was otherwise really pleasant. In addition to a tasty dinner in the afternoon, Atlanta saw its first real snow accumulation on Christmas Day since 1882.
12.24.2010
December 24
AM: 5 miles easy
I ran easy with Fellows around Memorial Park and near Bobby Jones, where I would play a round of golf in Atlanta's 50-degree weather shortly thereafter. My legs have been feeling crummy all week, so a really light day was in order.
For the handful of people who regularly read my training log, I wish you all a blissful, Merry Christmas. I hope you're all having a healthy and happy one
Lastly, I love the Yule Log--a video of a burning fireplace shown on TV every Christmas morning. Of all of the quirky Christmas traditions every year, this is hands-down one of my favorites:
Tomorrow may bring the first white Christmas in Atlanta since the Chester A. Arthur administration. As an overly sentimental Christmas person, I cannot express in words how exciting that is.
I ran easy with Fellows around Memorial Park and near Bobby Jones, where I would play a round of golf in Atlanta's 50-degree weather shortly thereafter. My legs have been feeling crummy all week, so a really light day was in order.
For the handful of people who regularly read my training log, I wish you all a blissful, Merry Christmas. I hope you're all having a healthy and happy one
Lastly, I love the Yule Log--a video of a burning fireplace shown on TV every Christmas morning. Of all of the quirky Christmas traditions every year, this is hands-down one of my favorites:
Tomorrow may bring the first white Christmas in Atlanta since the Chester A. Arthur administration. As an overly sentimental Christmas person, I cannot express in words how exciting that is.
December 23
AM: 12 miles easy
I struck out from my mom's house around Memorial Park, heading to Westminster. I added a large loop with the fields, and headed home again via Memorial Park. The legs felt pretty battered, but I was truly thankful to be home for Christmas. It's been an exhausting year.
I struck out from my mom's house around Memorial Park, heading to Westminster. I added a large loop with the fields, and headed home again via Memorial Park. The legs felt pretty battered, but I was truly thankful to be home for Christmas. It's been an exhausting year.
12.23.2010
December 22
AM: 2k, 1k, 2k, 1k, 1k with 400m jog between each interval
I met Liam to run this workout. Strangely enough, I felt completely horrible. This may be a sleep issue? I'm not sure. Bad days happen, I suppose. I was right on target on the first three reps (6:20, 3:04, 6:18) before falling off hard on the next rep (3:09). I pulled the plug midway through the next interval. There's no need to bury myself this early on. I was happy to get in some quality nonetheless.
Later in the evening, Valerie, Wilson and I made the trek to Atlanta, where we're spending Christmas. Getting away for a couple of weeks should be really pleasant.
I met Liam to run this workout. Strangely enough, I felt completely horrible. This may be a sleep issue? I'm not sure. Bad days happen, I suppose. I was right on target on the first three reps (6:20, 3:04, 6:18) before falling off hard on the next rep (3:09). I pulled the plug midway through the next interval. There's no need to bury myself this early on. I was happy to get in some quality nonetheless.
Later in the evening, Valerie, Wilson and I made the trek to Atlanta, where we're spending Christmas. Getting away for a couple of weeks should be really pleasant.
December 21
AM: 10 miles easy
PM: 4 miles easy
I had to take my car into the shop this morning, so I ran a little later on my own through campus and on the WaDuke trail. Valerie and I got in a run later in the evening when she finished work.
PM: 4 miles easy
I had to take my car into the shop this morning, so I ran a little later on my own through campus and on the WaDuke trail. Valerie and I got in a run later in the evening when she finished work.
12.19.2010
December 19 (81 miles/week)
PM: 15 miles easy
I struck out on the ATT around noon with Valerie biking with me. The weather in North Carolina was a reminder of why I love southern winters: 40 degrees, calm winds, and sunny skies. I felt fine and hit 6:40 pace right on the nose.
I struck out on the ATT around noon with Valerie biking with me. The weather in North Carolina was a reminder of why I love southern winters: 40 degrees, calm winds, and sunny skies. I felt fine and hit 6:40 pace right on the nose.
December 18
PM: 4-mile tempo, 400 jog, 6 x 200m with 200 jog recovery, 12 miles
With Samy in town visiting, I slept in and struck out on my own around noon for a tempo run on the track, shooting for goal 10-mile pace with a sprinkling of speed at the end for turnover: if I have any intentions of getting in an indoor track meet in January and finally cracking 9:00 for the 3k, then I need to get some faster work in over the next month at least once each week.
The effort went fairly evenly and basically hit the times, though I felt oddly stiff and tight today for some reason.
Splits: 5:15, 5:16, 5:17, 5:14, :33, :33, :33, :33, :33, :32
With Samy in town visiting, I slept in and struck out on my own around noon for a tempo run on the track, shooting for goal 10-mile pace with a sprinkling of speed at the end for turnover: if I have any intentions of getting in an indoor track meet in January and finally cracking 9:00 for the 3k, then I need to get some faster work in over the next month at least once each week.
The effort went fairly evenly and basically hit the times, though I felt oddly stiff and tight today for some reason.
Splits: 5:15, 5:16, 5:17, 5:14, :33, :33, :33, :33, :33, :32
December 17
AM: 12 miles easy
Liam and I contemplated working out, but instead decided to put if off until the weekend. We did manage a mile of in-and-out strides on the track in the middle of the run, however.
Liam and I contemplated working out, but instead decided to put if off until the weekend. We did manage a mile of in-and-out strides on the track in the middle of the run, however.
December 16
AM: 11 miles easy
My brain has turned to mush following finals. I can't remember what Liam and I ran today exactly, but it involved meandering around campus and on the WaDuke trail in the snow and freezing rain. I returned home covered in sheets of ice.
My brain has turned to mush following finals. I can't remember what Liam and I ran today exactly, but it involved meandering around campus and on the WaDuke trail in the snow and freezing rain. I returned home covered in sheets of ice.
December 15
PM: 11 miles easy
Easy run in the afternoon following my marketing final, which was also my last final after a brutal semester. I now have more than a month off until classes start again on January 20. I can't tell you how good that feels, and ideally that time will yield some solid base training for the spring.
Easy run in the afternoon following my marketing final, which was also my last final after a brutal semester. I now have more than a month off until classes start again on January 20. I can't tell you how good that feels, and ideally that time will yield some solid base training for the spring.
December 14
AM: 6 miles easy
PM: 4 miles easy
I took my first run in the morning with Liam through Forest Hills Park before my strategy final, and then followed that up with an easy run with Valerie in the evening.
PM: 4 miles easy
I took my first run in the morning with Liam through Forest Hills Park before my strategy final, and then followed that up with an easy run with Valerie in the evening.
December 13
PM: 10 miles easy
Easy run by myself after my finance final from the apartment, East and West Campus.
December 12 (81 miles/week)
AM: 15 miles easy/moderate
I took a study break to get in a long run on the ATT with Liam in the cold rain.
I took a study break to get in a long run on the ATT with Liam in the cold rain.
December 11 - USATF Club XC Championships
PM: 10k XC race, 32:24, 150th overall, 14 miles
It's taken me a few days to post this, so I apologize. In short, this race went better than I'd expected. Axing all doubles out of my schedule, I made the call for training to take a back seat to school since the Chicago Marathon, so I went in with low expectations today. Yet, I was just eight seconds off of an outright 10k PR, in what was rumored to be a long course. I loved racing at McCalpine Greenway in Charlotte in high school. Coming back eight years later to have a positive experience certainly felt good.
I toed the line for the first time with the Bull City Track Club. It felt a little bittersweet seeing the guys from the GRC, but at the same time I was happy to be racing with familiar faces from running life both past and present. We had a fortuitous starting spot, right on the gravel road that would make up a bottleneck just a half mile into the start of the race.
I went out conservatively in 5:01 (perfect!), and felt completely relaxed while trying to stay with teammate Alex Varner. He meandered through the thick, competitive field in what is by far the deepest American post-collegiate race each year, and very underrated as far as the competition is concerned. We stormed up the only real hill in the course, which we'd run 3 times total, while I tried not to kill myself on the steep decent. I almost mean this literally because of the erosion-control boulders that appeared out of nowhere amid the crowded mass of runners.
I'd only lost 10 seconds in the second mile with the hill, and realized that oddly enough, I was in store for a decent performance. I worked up the rest of the race, though I never caught up to Alex despite chasing him the entire race. The hills went surprisingly well because I caught guys on both the ascent and the way down. The only trouble spots were in the true flats and at the very end of the race when my lack of speed work showed. No less than 16 guys finished in the 11-second window between me and Alex, and much of this came because I was just outkicked in the final straightaway next to the lake.
I finished surprisingly happy in the top half of a really deep field, and ran what was perhaps one of the smarter cross country races of my life. Other than a long 5th mile, my splits stayed really consistent. I will acknowledge that this course was perfect for me, in that I was able to really lock into a rhythm. At least I can say I took advantage of that, though a PR would have been nice. I'm close.
Coming off of what was a lackluster year that saw no real breakout performances, I was pumped to finish 2010 on a high note. The race today bodes well for the spring. The Bull City Track Club had a strong debut as well, finishing 32 out of 44 teams. This was without Liam racing with us--we found out at the 11th hour that Canadians can't race in US national championships. Who knew?
I was also sad to make the race only a day trip to Charlotte. I sacrificed a night of partying with runners to the alter of academia, with finals looming the following Monday, Tuesday, and Wednesday. I did manage to get in a long cooldown, much of which was spent catching up with a recovering Jake Klim.
Splits: 5:01, 5:10, 5:06, 5:11, 5:40 (long), 5:24, :50 (short)
It's taken me a few days to post this, so I apologize. In short, this race went better than I'd expected. Axing all doubles out of my schedule, I made the call for training to take a back seat to school since the Chicago Marathon, so I went in with low expectations today. Yet, I was just eight seconds off of an outright 10k PR, in what was rumored to be a long course. I loved racing at McCalpine Greenway in Charlotte in high school. Coming back eight years later to have a positive experience certainly felt good.
I toed the line for the first time with the Bull City Track Club. It felt a little bittersweet seeing the guys from the GRC, but at the same time I was happy to be racing with familiar faces from running life both past and present. We had a fortuitous starting spot, right on the gravel road that would make up a bottleneck just a half mile into the start of the race.
I went out conservatively in 5:01 (perfect!), and felt completely relaxed while trying to stay with teammate Alex Varner. He meandered through the thick, competitive field in what is by far the deepest American post-collegiate race each year, and very underrated as far as the competition is concerned. We stormed up the only real hill in the course, which we'd run 3 times total, while I tried not to kill myself on the steep decent. I almost mean this literally because of the erosion-control boulders that appeared out of nowhere amid the crowded mass of runners.
I'd only lost 10 seconds in the second mile with the hill, and realized that oddly enough, I was in store for a decent performance. I worked up the rest of the race, though I never caught up to Alex despite chasing him the entire race. The hills went surprisingly well because I caught guys on both the ascent and the way down. The only trouble spots were in the true flats and at the very end of the race when my lack of speed work showed. No less than 16 guys finished in the 11-second window between me and Alex, and much of this came because I was just outkicked in the final straightaway next to the lake.
Wilson showed is support. By howling.
I finished surprisingly happy in the top half of a really deep field, and ran what was perhaps one of the smarter cross country races of my life. Other than a long 5th mile, my splits stayed really consistent. I will acknowledge that this course was perfect for me, in that I was able to really lock into a rhythm. At least I can say I took advantage of that, though a PR would have been nice. I'm close.
Coming off of what was a lackluster year that saw no real breakout performances, I was pumped to finish 2010 on a high note. The race today bodes well for the spring. The Bull City Track Club had a strong debut as well, finishing 32 out of 44 teams. This was without Liam racing with us--we found out at the 11th hour that Canadians can't race in US national championships. Who knew?
I was also sad to make the race only a day trip to Charlotte. I sacrificed a night of partying with runners to the alter of academia, with finals looming the following Monday, Tuesday, and Wednesday. I did manage to get in a long cooldown, much of which was spent catching up with a recovering Jake Klim.
Splits: 5:01, 5:10, 5:06, 5:11, 5:40 (long), 5:24, :50 (short)
12.10.2010
December 10
AM: 7 miles easy, strides
Easy run with Liam and Jason through downtown Durham and East Campus. I actually felt awesome, which I'm hoping bodes well for tomorrow.
Easy run with Liam and Jason through downtown Durham and East Campus. I actually felt awesome, which I'm hoping bodes well for tomorrow.
December 8
AM: 10 miles easy
PM: 4 miles easy
Relaxed run with Joey and Liam in the morning, followed by an easy run with Valerie in the evening.
PM: 4 miles easy
Relaxed run with Joey and Liam in the morning, followed by an easy run with Valerie in the evening.
12.08.2010
December 7
AM: 1 mile @ goal 5k pace, 4:00 jog recovery, 4 x 400m with 1:00 recoveries, 4 x 200m strides, 8 miles
It was cold--damn cold--this morning, which made hitting a strong tune-up workout that much more satisfying. We were running well given that it was neither above 22 degrees nor before 7:00 AM. Working with Liam, Jason, and Dan, I managed to negative split the mile (2:26/2:23) following Liam, and I also negative split both the 400s and 200s. The goal on Saturday is just to go out there and enjoy racing. If I'm then fit enough for a fast time to come, then a fast time will come.
Splits: 4:49, :71, :68, :67, :66, :32, :32, :31, :30
It was cold--damn cold--this morning, which made hitting a strong tune-up workout that much more satisfying. We were running well given that it was neither above 22 degrees nor before 7:00 AM. Working with Liam, Jason, and Dan, I managed to negative split the mile (2:26/2:23) following Liam, and I also negative split both the 400s and 200s. The goal on Saturday is just to go out there and enjoy racing. If I'm then fit enough for a fast time to come, then a fast time will come.
Splits: 4:49, :71, :68, :67, :66, :32, :32, :31, :30
December 6
AM: 11 miles easy
Relaxed run with Liam on the ATT. The next 10 days are going to be insane with the end of the semester, finals, and a day trip to Club XC Nationals on Saturday.
Relaxed run with Liam on the ATT. The next 10 days are going to be insane with the end of the semester, finals, and a day trip to Club XC Nationals on Saturday.
12.05.2010
December 5 (82 miles/week)
AM: 15 miles easy
Slushing through melting snow, I ran long with the BCTC early on the soft side of the ATT. Most guys opted to run shorter, so Liam and I struck out on our own for the last 10 miles. I took my first ice bath in what seems like forever afterward, and ended up shivering uncontrollably for a good half-hour as a result. I needed it: the legs felt achy and stiff today, despite the easy pace.
Lastly, my buddy Tyler McCandless gets a shout-out today for hitting the OT standard this morning at the Cal International Marathon, debuting in 2:17.
Slushing through melting snow, I ran long with the BCTC early on the soft side of the ATT. Most guys opted to run shorter, so Liam and I struck out on our own for the last 10 miles. I took my first ice bath in what seems like forever afterward, and ended up shivering uncontrollably for a good half-hour as a result. I needed it: the legs felt achy and stiff today, despite the easy pace.
Lastly, my buddy Tyler McCandless gets a shout-out today for hitting the OT standard this morning at the Cal International Marathon, debuting in 2:17.
December 4
PM: 5-mile tempo, 10 miles
I waited until the afternoon to get my workout in, and finished just as Durham was getting its first snowflakes of the season. The effort was slightly faster than the same workout a few weeks ago, with less effort, on the rolling East Campus trail. Today was exceptionally bad for cars pulling in and out of campus, and drivers who have no concept of pedestrian rights-of-way. I had to stop in front of or run around a car once each lap (1.67 miles).
Splits: 8:58, 8:57, 8:51 (26:48)
I waited until the afternoon to get my workout in, and finished just as Durham was getting its first snowflakes of the season. The effort was slightly faster than the same workout a few weeks ago, with less effort, on the rolling East Campus trail. Today was exceptionally bad for cars pulling in and out of campus, and drivers who have no concept of pedestrian rights-of-way. I had to stop in front of or run around a car once each lap (1.67 miles).
Splits: 8:58, 8:57, 8:51 (26:48)
December 3
AM: 10 miles easy
Freakin' early run with Liam before my 8:00 AM class. As of now, I have no more 8:00 classes next semester. That is going to go a long way in helping me sleep (and recover) more.
Freakin' early run with Liam before my 8:00 AM class. As of now, I have no more 8:00 classes next semester. That is going to go a long way in helping me sleep (and recover) more.
December 1
PM: 4 miles easy
It looks complicated on paper, but this was basically the cross country version of 3 x 1k, 2k, 3 x 1k. The fitness loop is gently rolling, mimicking the surface of McAlpine Greenway quite nicely. The uphill section in the middle was around tempo effort. I ran this with the BCTC, spending a lot of that time chasing Liam. The gist of it is, 3:00 pace on the loops is right around low-32 minute 10k pace. Those felt relaxed, though I admit that I'm going into the race next weekend with no expectations. This race will be the beginning of Act I of what I hope will be a productive winter and spring.
Splits: 2:58, 2:57, 2:55, 7:34, 3:01, 2:58, 2:54
With a long beginning of the week of work behind me, I made it out for a shake-out run with Valerie in the dark of the evening around East Campus.
12.01.2010
November 30
AM: 10 miles easy
Easy run with Liam, starting in the dark from school. I'm getting a month's break from school beginning in two weeks. This will be sorely needed, but the next two weeks will be busy ones.
Easy run with Liam, starting in the dark from school. I'm getting a month's break from school beginning in two weeks. This will be sorely needed, but the next two weeks will be busy ones.
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