AM: 12 miles easy
I looped Cross Creek before heading around Memorial Park, past Bobby Jones, and up Peacthree Battle. Shortly thereafter, I came across Sarah Brown and Coach Tribble. We dropped Sarah off at the Peachtree Battle shopping center and used the rest of the run to catch up on running and life. The man is an unbelievable motivator and the original spark that pushed me to find who I was capable of becoming as a runner. To this day, Tribble remains a supportive friend and running mentor who is always pushing me toward higher goals in running: "2:19 is right around the corner!" Because he and my mom live in the same neighborhood, we usually cross paths during runs if I'm home for long enough, and the conversations that we have during our chance encounters always leave me psyched up.
Tribble was my high school coach at Westminster and has redefined consistency as a high school coach. He lives to win cross country state championships. Coach Tribble does so every year by getting an army of guys out for the team (40-60 boys every year for a school of ~750), and then having 5-7 runners between 16:00 and 17:30 for the 5k every fall. This formula has led to 15 out of the last 16 state championships, and 20 total since he became head coach in 1988. Unreal.
After chatting about the next few months expected highs (my Boston Marathon prep, how his guys can parlay another state XC championship into fast times on the track) and lows (just about everything involving the University of Maryland these days), we bid farewell. I then ran up Howell Mill Road back home with a renewed spring in my step and excited about 2012.
12.28.2011
December 27
AM: 9k tempo @ goal half marathon pace - 11 miles
I wanted to run an uptempo effort this morning and settled on a three-lap tempo around Memorial Park, which is about a mile from my mom's house in Atlanta. The full loop is just a shade under 3k (2.96 k), so I targeted 10:00 for the laps. I ended up running comfortably under that, so I walked away more than happy with the effort, which was 1:09:40 half-marathon pace: a time I'd be thrilled to run in March at the Shamrock Half Marathon.
I went back and looked at an old workout and saw that today's effort was as good or better than an effort I ran during my City of Oaks Marathon prep in 2009, which was one of my strongest races ever. Granted, I ran that workout as a part of a long, but with a full mile recovery between 3ks, I was better today. It's nothing to go crazy over given other variables (mileage, weather, etc.), but I'm happy that I have that a a measuring stick.
Splits: 9:40, 9:50, 9:46
I wanted to run an uptempo effort this morning and settled on a three-lap tempo around Memorial Park, which is about a mile from my mom's house in Atlanta. The full loop is just a shade under 3k (2.96 k), so I targeted 10:00 for the laps. I ended up running comfortably under that, so I walked away more than happy with the effort, which was 1:09:40 half-marathon pace: a time I'd be thrilled to run in March at the Shamrock Half Marathon.
I went back and looked at an old workout and saw that today's effort was as good or better than an effort I ran during my City of Oaks Marathon prep in 2009, which was one of my strongest races ever. Granted, I ran that workout as a part of a long, but with a full mile recovery between 3ks, I was better today. It's nothing to go crazy over given other variables (mileage, weather, etc.), but I'm happy that I have that a a measuring stick.
Splits: 9:40, 9:50, 9:46
December 26
PM: 13 miles easy
I did some weights and core in the morning, ate a Boxing Day brunch with my neighbors, and set out in the late afternoon to Fellows' new house. We meandered through Buckhead neighborhoods and around Memorial Park for an hour before I bid farewell, finishing with just over 90 minutes.
I did some weights and core in the morning, ate a Boxing Day brunch with my neighbors, and set out in the late afternoon to Fellows' new house. We meandered through Buckhead neighborhoods and around Memorial Park for an hour before I bid farewell, finishing with just over 90 minutes.
December 25 (84 miles/week)
AM: 12 miles easy
I got in an a Christmas morning run before heading to brunch around noon with Valerie and my family in Atlanta. At 44 degrees and raining, the streets were eerily quiet. I ran down Peachtree Battle, looped Margaret Mitchell, and came back for a loop through Bobby Jones GC, which has become a Christmas tradition for me given that it's one of the only days of the year where the course is officially closed. Once there, my stomach got the best of me, so I cut across the empty golf course and went straight home, tired and cold.
To the handful of people that read my running log, I wish you a very Merry Christmas!
I got in an a Christmas morning run before heading to brunch around noon with Valerie and my family in Atlanta. At 44 degrees and raining, the streets were eerily quiet. I ran down Peachtree Battle, looped Margaret Mitchell, and came back for a loop through Bobby Jones GC, which has become a Christmas tradition for me given that it's one of the only days of the year where the course is officially closed. Once there, my stomach got the best of me, so I cut across the empty golf course and went straight home, tired and cold.
To the handful of people that read my running log, I wish you a very Merry Christmas!
December 24
AM: 5 miles easy
I was a little rushed this morning with holiday family stuff, but I still squeezed in a quick 5+ miles.
I was a little rushed this morning with holiday family stuff, but I still squeezed in a quick 5+ miles.
12.24.2011
December 23
PM: 3 x mile with 3:00 jog recovery over 400m - 14 miles
I'd planned to meet Fellows and one of his training buddies in the afternoon for a run at Westminster, so I figured I'd go early, get in a short track workout and then a long cool down. While I felt a little sluggish on the first rep, the second and third felt progressively better so much that I surprised myself on the last one, making for a respectable effort on my own. I also happened to run into Tucker Hartley during my warmup, who's fresh off of becoming a D-III All-American for Wash U this fall and carrying the Westminster XC banner.
Splits: 4:59, 4:57, 4:50
I'd planned to meet Fellows and one of his training buddies in the afternoon for a run at Westminster, so I figured I'd go early, get in a short track workout and then a long cool down. While I felt a little sluggish on the first rep, the second and third felt progressively better so much that I surprised myself on the last one, making for a respectable effort on my own. I also happened to run into Tucker Hartley during my warmup, who's fresh off of becoming a D-III All-American for Wash U this fall and carrying the Westminster XC banner.
Splits: 4:59, 4:57, 4:50
December 22
AM: 11 miles easy
I ran the Cross Creek and Bobby Jones loop from my mom's house in the late morning. Following a few days that included a hard mile, a solid long run, and the reintroduction of doubles to my running diet, I consciously took today really easy.
I ran the Cross Creek and Bobby Jones loop from my mom's house in the late morning. Following a few days that included a hard mile, a solid long run, and the reintroduction of doubles to my running diet, I consciously took today really easy.
December 21
AM: 8 x 2:00 on/2:00 steady, 4:00 hard - 13 miles
I ran this mixed-pace fartlek on the WaDuke trail, which also meant plenty of hills on this rainy day. I finished with a hard 4:00 section to get me up and over the last long hill, putting me right at a 6:00/mile average for the entire workout. Valerie and I packed up the car and drove to Atlanta in the mid-afternon, where we'll be through the new year.
I ran this mixed-pace fartlek on the WaDuke trail, which also meant plenty of hills on this rainy day. I finished with a hard 4:00 section to get me up and over the last long hill, putting me right at a 6:00/mile average for the entire workout. Valerie and I packed up the car and drove to Atlanta in the mid-afternon, where we'll be through the new year.
December 21
AM: 8 x 2:00 on/2:00 steady, 4:00 hard - 13 miles
I ran this mixed-pace fartlek on the WaDuke trail, which also meant plenty of hills on this rainy day. I finished with a hard 4:00 section to get me up and over the last long hill, putting me right at a 6:00/mile average for the entire workout.
I ran this mixed-pace fartlek on the WaDuke trail, which also meant plenty of hills on this rainy day. I finished with a hard 4:00 section to get me up and over the last long hill, putting me right at a 6:00/mile average for the entire workout.
December 20
AM: 8 miles easy, strides
PM: 5 miles easy
Relaxed run on the ATT in the morning and then East Campus in the evening.
PM: 5 miles easy
Relaxed run on the ATT in the morning and then East Campus in the evening.
12.19.2011
December 19
AM: 11 miles easy
PM: 5 miles easy
I ran a solo effort through the Forest Hills Park and WaDuke loop in the morning, feeling a little rigid but otherwise OK. I followed that with my first double in weeks with Valerie. After a quiet fall season, I'm planning to bring doubles back in a big way in preparation for Boston.
PM: 5 miles easy
I ran a solo effort through the Forest Hills Park and WaDuke loop in the morning, feeling a little rigid but otherwise OK. I followed that with my first double in weeks with Valerie. After a quiet fall season, I'm planning to bring doubles back in a big way in preparation for Boston.
12.18.2011
December 18 (80 miles/week)
AM: 15 miles moderate
I got in a solo run on the ATT in the morning. I was kind of cruising the entire time, and I pressed the accelerator a little in the last 10 minutes, finishing under 5:30 pace for the last mile and 1:36 for the run.
I got in a solo run on the ATT in the morning. I was kind of cruising the entire time, and I pressed the accelerator a little in the last 10 minutes, finishing under 5:30 pace for the last mile and 1:36 for the run.
12.17.2011
December 17
AM: hard mile (4:36) - 10 miles
During my run with Jason yesterday, we decided on a whim to hit the track today for a hard mile. I equaled my admittedly soft PR, which I'm happy with considering the circumstances, including a tough headwind on the back stretch and a nasty cold all week. Monk came out to call out splits for us and George Jr., who ran a test mile of his own.
Jason offered to take the lead for the first half. We went out a little quick in :30 for the first 200m, but we were right where I wanted to be at 800m at 2:14. Then, the lack of specific work really showed, but I took over the lead and hung on well enough to run my fastest mile since May 2009. I feel like if I try this again in another month, I might have a shot at breaking 4:30, which would be rewarding. Relative to my other times, my 800m, mile, and 3k times really suck, and I'd love to get those down in an indoor meet in January before marathon training really gets going in earnest.
Today brought an awakening feeling I haven't had in a long time: acutely burning lungs. While 10k and marathon training roast your legs, running an all-out mile or 3k sears them, and it felt outstanding. The advantage of the sharper, more intense discomfort is that both Jason and I recovered relatively quickly, and I was able to get in a long cool down without too much trouble.
During my run with Jason yesterday, we decided on a whim to hit the track today for a hard mile. I equaled my admittedly soft PR, which I'm happy with considering the circumstances, including a tough headwind on the back stretch and a nasty cold all week. Monk came out to call out splits for us and George Jr., who ran a test mile of his own.
Jason offered to take the lead for the first half. We went out a little quick in :30 for the first 200m, but we were right where I wanted to be at 800m at 2:14. Then, the lack of specific work really showed, but I took over the lead and hung on well enough to run my fastest mile since May 2009. I feel like if I try this again in another month, I might have a shot at breaking 4:30, which would be rewarding. Relative to my other times, my 800m, mile, and 3k times really suck, and I'd love to get those down in an indoor meet in January before marathon training really gets going in earnest.
Today brought an awakening feeling I haven't had in a long time: acutely burning lungs. While 10k and marathon training roast your legs, running an all-out mile or 3k sears them, and it felt outstanding. The advantage of the sharper, more intense discomfort is that both Jason and I recovered relatively quickly, and I was able to get in a long cool down without too much trouble.
12.16.2011
December 16
AM: 11 miles easy/moderate
Early morning run with Jason on East Campus and the dinosaur trail.
Early morning run with Jason on East Campus and the dinosaur trail.
12.15.2011
December 15
AM: 13 miles moderate
I rolled along nicely through the Forest Hills and WaDuke loop on an unseasonably warm day (mid-60s). Today was the best I've felt since the race on Saturday, so I must finally be recovering. I'm still getting hammered by a cold, however.
I rolled along nicely through the Forest Hills and WaDuke loop on an unseasonably warm day (mid-60s). Today was the best I've felt since the race on Saturday, so I must finally be recovering. I'm still getting hammered by a cold, however.
December 14
AM: 8 miles easy
Slow run on the ATT before golf in the afternoon. I've been hammered by a cold since coming back from Seattle, and this was all I was really up for today.
Slow run on the ATT before golf in the afternoon. I've been hammered by a cold since coming back from Seattle, and this was all I was really up for today.
12.13.2011
December 13
PM: 12 miles easy
I ran with Reed and Alex through campus and the WaDuke trail in the mid-afternoon. We'd toyed with the idea of trying to run a fast mile, but I woke up with a sore throat and feeling under the weather, so we bagged it. With warm weather, it was an otherwise really present run.
I ran with Reed and Alex through campus and the WaDuke trail in the mid-afternoon. We'd toyed with the idea of trying to run a fast mile, but I woke up with a sore throat and feeling under the weather, so we bagged it. With warm weather, it was an otherwise really present run.
December 12
AM: 11 miles easy
Forest Hills Park and WaDuke loop. My legs finally acknowledged Saturday's race and forced a slow run.
Forest Hills Park and WaDuke loop. My legs finally acknowledged Saturday's race and forced a slow run.
December 11 (58 miles/week)
AM: 4 miles easy
Adam and I dragged ourselves out in the early morning fog for a shake-out run from Reed's aunt's house before flying back to the east coast all day. After 6.5 hours of flying and hopping through airports, my legs would thank me later.
Adam and I dragged ourselves out in the early morning fog for a shake-out run from Reed's aunt's house before flying back to the east coast all day. After 6.5 hours of flying and hopping through airports, my legs would thank me later.
December 10 - USATF Club XC Championships
PM: USATF Club XC Championships (10k), 32:42, 148th overall - 14 miles
That being said, three of my teammates did run big PRs today despite the mud, culminating in a team performance that blew away our expectations. Though I wasn't happy with giving Reed and Adam the upper hand in the last half mile, they're teammates first in today's race, and we finished with a tight 2-3-4 pack that was only 14 seconds apart. I couldn't be happier with that. As a result of that pack and strong races from Alex and Jason, the Bull City Track Club, which finished 32nd last year, managed to climb to 14th this year: a huge success for a small market team.
Following a low-key 2011 of racing, I think this race sets me up well for a big training cycle for Boston, which starts in earnest in January. I'm looking at a relatively light academic schedule before I graduate from Duke in the spring. Thus, in what may be the last truly unobstructed training cycle of my life, I plan to go for broke and leave no regrets. High volume, long marathon workouts, and ideally new PRs will begin anew in early 2012. It's hard not to get psyched about today's race, especially when thinking about the potential that lies in the months ahead.
I'm still digesting my performance, but there's no doubt that today's performance gets a passing grade from me. For the most part, I kept my head in the game and kept racing, though my splits suggest that I fell asleep a little bit between miles 3 and 5. I also just fell, taking a dive around a muddy, sharp corner but not to the point where I'd call it a full-on "tumble." Beyond that, I started conservatively relative to the field (5:08), gradually moved up from 2k-6k, and prepared for battle in the last 4k, though I have mixed feelings about how that was executed. But, I ran reasonably well while I normally struggle under the constant speed changes of muddy courses.
 |
| Mid-Race with Adam |
For a muddy course, I'm pretty happy with the time, though I would have liked to have pushed Reed and Adam more in the last 1k. This year's personal theme of treading water continued as I finished 148th versus 150th last year. As far as running goes, 2011 hasn't been bad by any means, but it's definitely been forgettable. The last two big races at the City of Oaks Half Marathon and today, though not technically PRs, where strong efforts on courses not suited for personal best times.
That being said, three of my teammates did run big PRs today despite the mud, culminating in a team performance that blew away our expectations. Though I wasn't happy with giving Reed and Adam the upper hand in the last half mile, they're teammates first in today's race, and we finished with a tight 2-3-4 pack that was only 14 seconds apart. I couldn't be happier with that. As a result of that pack and strong races from Alex and Jason, the Bull City Track Club, which finished 32nd last year, managed to climb to 14th this year: a huge success for a small market team.
 |
| The Bull City Track Club. |
Following a low-key 2011 of racing, I think this race sets me up well for a big training cycle for Boston, which starts in earnest in January. I'm looking at a relatively light academic schedule before I graduate from Duke in the spring. Thus, in what may be the last truly unobstructed training cycle of my life, I plan to go for broke and leave no regrets. High volume, long marathon workouts, and ideally new PRs will begin anew in early 2012. It's hard not to get psyched about today's race, especially when thinking about the potential that lies in the months ahead.
 |
| Post-Race. See you in Boston. |
December 9
AM: 6 miles easy
I got in a relaxed pre-race run in Forest Hills Park before turning in my master's project in the afternoon and hopping on a plane to Seattle.
I got in a relaxed pre-race run in Forest Hills Park before turning in my master's project in the afternoon and hopping on a plane to Seattle.
12.08.2011
12.06.2011
December 6
AM: 6 x 800m with 400 jog recovery - 10+ miles
Reed and I ran a quick tune-up workout on the track leading into the race this weekend. We started conservatively and then worked our way down. The last rep was the fastest 800 I've run in quite a while, which is an encouraging indicator that my fitness is in the right place at the right time.
Splits: 2:28, 2:29, 2:26, 2:25, 2:22, 2:15
Reed and I ran a quick tune-up workout on the track leading into the race this weekend. We started conservatively and then worked our way down. The last rep was the fastest 800 I've run in quite a while, which is an encouraging indicator that my fitness is in the right place at the right time.
Splits: 2:28, 2:29, 2:26, 2:25, 2:22, 2:15
12.04.2011
December 4 (80 miles/week)
AM: 14 miles easy
Reed and I ran slow and easy during an out-and-back on the ATT, toning down the length and intensity of the usual long run with the race next Saturday.
Reed and I ran slow and easy during an out-and-back on the ATT, toning down the length and intensity of the usual long run with the race next Saturday.
12.03.2011
December 3
AM: 3 x Double-Fitness Loop (1.16 miles) @ goal 10k XC pace with 3:00 recovery - 12 miles
Officially named the Sally Meyerhoff Loop in recognition of the late Duke/elite runner, the fitness loop is a rolling, packed dirt loop that's great for cross country workouts. Reed and I chose this as our venue for our last XC workout. I wore spikes.
It better than expected given that the first rep felt rusty, but we rallied and ran decent negative splits despite dodging a couple of wandering toddlers on each loop (who'd chirp "HI" every time we passed, making it difficult to be annoyed). Given the results and Wednesday's hard effort, I'm feeling confident going into the race in Seattle at this point. I'll go into the weekend done with school for the semester and finished with my master's thesis, so I will also go into the race stress-free, which is a big plus.
Splits: 5:53 (pace = 5:04/mile), 5:50 (5:01/mile), 5:46 (4:58/mile)
Officially named the Sally Meyerhoff Loop in recognition of the late Duke/elite runner, the fitness loop is a rolling, packed dirt loop that's great for cross country workouts. Reed and I chose this as our venue for our last XC workout. I wore spikes.
It better than expected given that the first rep felt rusty, but we rallied and ran decent negative splits despite dodging a couple of wandering toddlers on each loop (who'd chirp "HI" every time we passed, making it difficult to be annoyed). Given the results and Wednesday's hard effort, I'm feeling confident going into the race in Seattle at this point. I'll go into the weekend done with school for the semester and finished with my master's thesis, so I will also go into the race stress-free, which is a big plus.
Splits: 5:53 (pace = 5:04/mile), 5:50 (5:01/mile), 5:46 (4:58/mile)
December 2
PM: 12 miles easy
I had an early meeting that required me to move my schedule around, including bumping my run to the afternoon. I felt reasonably good despite eating lunch just a couple of hours earlier.
I had an early meeting that required me to move my schedule around, including bumping my run to the afternoon. I felt reasonably good despite eating lunch just a couple of hours earlier.
November 30
AM: 10 x WaDuke hill, strides - 12 miles
I wanted a tough effort before Club XC Nationals next week, and this turned out to be it. With David Roche and Reed in tow, we proceeded to hit a hill on the WaDuke trail and hit it hard for 10 reps. I rigged pretty badly on #9, and we all agreed that we were spent following a lactic acid-filled effort. We finished up with strides on the turf fields and a longer cool down.
The hill has constantly changing gradients, so it felt like we were doing fast 400s while also putting in surges and changing gears throughout. Both Dave and Reed have awesome foot speed, but I was happy with my consistency and ability to share the work. All of my splits were between :59 and 1:01, except for the aforementioned rigging on the next-to-last rep, which was around 1:03.
I wanted a tough effort before Club XC Nationals next week, and this turned out to be it. With David Roche and Reed in tow, we proceeded to hit a hill on the WaDuke trail and hit it hard for 10 reps. I rigged pretty badly on #9, and we all agreed that we were spent following a lactic acid-filled effort. We finished up with strides on the turf fields and a longer cool down.
The hill has constantly changing gradients, so it felt like we were doing fast 400s while also putting in surges and changing gears throughout. Both Dave and Reed have awesome foot speed, but I was happy with my consistency and ability to share the work. All of my splits were between :59 and 1:01, except for the aforementioned rigging on the next-to-last rep, which was around 1:03.
11.29.2011
November 29
PM: 10 miles easy
Relaxed run through campus with Dan at dusk in the cold rain. It's the first time I've finished a run with numb hands since last spring.
Relaxed run through campus with Dan at dusk in the cold rain. It's the first time I've finished a run with numb hands since last spring.
11.28.2011
November 28
AM: 10 miles easy
Slow run with Reed through campus. I felt a little pooped after a later long run yesterday. I followed up with core work in the evening.
Slow run with Reed through campus. I felt a little pooped after a later long run yesterday. I followed up with core work in the evening.
November 27 (74 miles/week)
PM: 18 miles moderate
Valerie and I drove back from Charlottesville this morning, and I met up with Reed shortly thereafter for a Duke Forest long run. Like last week, this proved to be a pretty honest effort. Next week will be shorter and easier with less than two weeks until my last race of the year at Club XC Nationals.
Valerie and I drove back from Charlottesville this morning, and I met up with Reed shortly thereafter for a Duke Forest long run. Like last week, this proved to be a pretty honest effort. Next week will be shorter and easier with less than two weeks until my last race of the year at Club XC Nationals.
November 26
AM: 12 miles easy
Shaking off some rust and turkey, I ran from Brittany and Tom's house, down a natural gas easement, and around Lake Monticello (a 10-mile loop) for a run that featured constantly rolling hills.
Shaking off some rust and turkey, I ran from Brittany and Tom's house, down a natural gas easement, and around Lake Monticello (a 10-mile loop) for a run that featured constantly rolling hills.
November 25
PM: 45 minute bike, 5 miles easy
After a hard but short 45 minute ride with Tom, made more difficult when I forgot the the shoes for my bike, I ran through his neighborhood for an easy run at dusk checking out the early Christmas lights.
After a hard but short 45 minute ride with Tom, made more difficult when I forgot the the shoes for my bike, I ran through his neighborhood for an easy run at dusk checking out the early Christmas lights.
November 24
AM: Earlysville 5k - 16:05, 1st overall - 8 miles
In search of a Turkey Trot while visiting her family, Valerie and I got up on Thanksgiving morning and jumped in a Turkey Trot near the Charlottesville airport. The first mile was fast or short (4:54), followed by a tougher second mile (5:05) and then an uphill final mile. The time doesn't show it, but I felt pretty strong and smooth on this solo effort.
In search of a Turkey Trot while visiting her family, Valerie and I got up on Thanksgiving morning and jumped in a Turkey Trot near the Charlottesville airport. The first mile was fast or short (4:54), followed by a tougher second mile (5:05) and then an uphill final mile. The time doesn't show it, but I felt pretty strong and smooth on this solo effort.
November 23
AM: 10 miles easy
Relaxed recovery run with Reed through a quiet campus the first morning of Thanksgiving break.
Relaxed recovery run with Reed through a quiet campus the first morning of Thanksgiving break.
November 22
AM: 8 x 800m grass with 2:00 jog recovery - 10 miles
Reed and I jogged down to Forest Hills Park for some grass repeats in preparation for Club XCs in Seattle in a few weeks. We averaged 2:24, so they were an honest effort on a soft surface.
Reed and I jogged down to Forest Hills Park for some grass repeats in preparation for Club XCs in Seattle in a few weeks. We averaged 2:24, so they were an honest effort on a soft surface.
11.21.2011
November 21
PM: 11 miles easy
Today was one of my toughest as a runner. While it's a long story as to why the school is in this position, the punchline is that Maryland is officially cutting men's track and cross country unless it AND the competitive cheer team can raise a combined +$9 million by June (the teams are linked together because of Title IX, but the pairing appears to be otherwise random at the discretion of the bureaucrats that made this decision). Suffice to say, it doesn't look good. I'm going to have a tough time supporting Maryland after this point because this is a punch to the stomach and then sad end of a proud tradition.
http://www.washingtonpost.com/sports/maryland-accepts-recommendation-will-cut-eight-varsity-sports-programs/2011/11/21/gIQAyn1NjN_story.html
Below is the letter I mailed to the school president last week that summarizes my feelings better than I can with another running log post, though at this point it clearly fell on deaf ears. As a junior walk-on, college track and cross country at Maryland was something I had to fight and work hard to become a part of, and it's now unbelievably heartbreaking to see it stripped away so suddenly and unfairly:
Today was one of my toughest as a runner. While it's a long story as to why the school is in this position, the punchline is that Maryland is officially cutting men's track and cross country unless it AND the competitive cheer team can raise a combined +$9 million by June (the teams are linked together because of Title IX, but the pairing appears to be otherwise random at the discretion of the bureaucrats that made this decision). Suffice to say, it doesn't look good. I'm going to have a tough time supporting Maryland after this point because this is a punch to the stomach and then sad end of a proud tradition.
http://www.washingtonpost.com/sports/maryland-accepts-recommendation-will-cut-eight-varsity-sports-programs/2011/11/21/gIQAyn1NjN_story.html
Below is the letter I mailed to the school president last week that summarizes my feelings better than I can with another running log post, though at this point it clearly fell on deaf ears. As a junior walk-on, college track and cross country at Maryland was something I had to fight and work hard to become a part of, and it's now unbelievably heartbreaking to see it stripped away so suddenly and unfairly:
November 16, 2011
Dear Dr. Loh:
I wanted to reach out to you regarding the recent Report of the President’s Commission on Intercollegiate Athletics. As proud alum, former track and cross country athlete, and lifelong member of the Terrapin family, I read the report with heartache and disappointment. I am deeply saddened to think a school that I have staunchly supported and represented is on the verge of cutting not just men’s track and cross country, but also eight varsity sports, affecting 166 student-athletes and countless number of alumni such as myself. These proposed eliminations are coming not long after the journalism school similarly lost many great mentors and professors just last year due to budget cuts.
While the athletic program may be under unprecedented financial stress, the priorities of the commission seem to be out of step with the purpose of an athletic program. Focusing on comparing spending ratios is an arms race, and suggesting that the experience for the remaining student-athletes will get better as a result of the proposed cuts shows at best a lack of perspective and at worst a lack of sincerity. I recognize that the athletic program faces many challenges and the projected financial condition seems daunting, but I firmly believe that those must be addressed with a scalpel, not a hatchet.
In an effort to bring Maryland “on par” with the other ACC institutions, we would be eliminating the first men’s track and cross country programs in the conference. I note the unfortunate irony where, come July 1, Coach Andrew Valmon would lose his men’s track and field team literally just weeks before he represents not just our school but our country as head coach of the U.S. Olympic Track and Field Team in London. Additionally, in losing men’s track and cross country, the school is losing a history of 8 NCAA Champions, more than 50 ACC Championships, countless All-Americans. This is also a program that consistently produces President’s Cup Team GPA Award-Winners and Academic All-Conference selections.
I implore you to consider alternatives to cutting men’s track and cross country from the Maryland Athletic Department. The recommendations of few are on the verge of destroying the history and heritage of many for a program that truly embodies the spirit of student-athletes. Maryland Athletics’ revenue problem grossly outweighs that of its costs, and by getting rid of eight different programs, you would alienate generations of some of your most loyal alumni such as myself that consider themselves lucky to have competed in red and white.
Sincerely,
Patrick Reaves
University of Maryland
Team Captain, Men’s Cross Country, 2006
Phillip Merrill College of Journalism, 2006
University of Maryland
Team Captain, Men’s Cross Country, 2006
Phillip Merrill College of Journalism, 2006
November 21
PM: 11 miles easy
Today was one of my toughest as a runner. While it's a long story as to why the school is in this position, the punchline is that Maryland is officially cutting men's track and cross country unless it AND the competitive cheer team can raise a combined +$9 million by June (the teams are linked together because of Title IX, but the pairing appears to be otherwise random at the discretion of the bureaucrats that made this decision). Suffice to say, it doesn't look good. I'm going to have a tough time supporting Maryland after this point because this is a punch to the stomach and then sad end of a proud tradition.
http://www.washingtonpost.com/sports/maryland-accepts-recommendation-will-cut-eight-varsity-sports-programs/2011/11/21/gIQAyn1NjN_story.html
Below is the letter I mailed to the school president last week that summarizes my feelings better than I can with another running log post, though at this point it clearly fell on deaf ears. As a junior walk-on, college track and cross country at Maryland was something I had to fight and work hard to become a part of, and it's now unbelievably heartbreaking to see it stripped away so suddenly and unfairly:
Today was one of my toughest as a runner. While it's a long story as to why the school is in this position, the punchline is that Maryland is officially cutting men's track and cross country unless it AND the competitive cheer team can raise a combined +$9 million by June (the teams are linked together because of Title IX, but the pairing appears to be otherwise random at the discretion of the bureaucrats that made this decision). Suffice to say, it doesn't look good. I'm going to have a tough time supporting Maryland after this point because this is a punch to the stomach and then sad end of a proud tradition.
http://www.washingtonpost.com/sports/maryland-accepts-recommendation-will-cut-eight-varsity-sports-programs/2011/11/21/gIQAyn1NjN_story.html
Below is the letter I mailed to the school president last week that summarizes my feelings better than I can with another running log post, though at this point it clearly fell on deaf ears. As a junior walk-on, college track and cross country at Maryland was something I had to fight and work hard to become a part of, and it's now unbelievably heartbreaking to see it stripped away so suddenly and unfairly:
November 16, 2011
Dear Dr. Loh:
I wanted to reach out to you regarding the recent Report of the President’s Commission on Intercollegiate Athletics. As proud alum, former track and cross country athlete, and lifelong member of the Terrapin family, I read the report with heartache and disappointment. I am deeply saddened to think a school that I have staunchly supported and represented is on the verge of cutting not just men’s track and cross country, but also eight varsity sports, affecting 166 student-athletes and countless number of alumni such as myself. These proposed eliminations are coming not long after the journalism school similarly lost many great mentors and professors just last year due to budget cuts.
While the athletic program may be under unprecedented financial stress, the priorities of the commission seem to be out of step with the purpose of an athletic program. Focusing on comparing spending ratios is an arms race, and suggesting that the experience for the remaining student-athletes will get better as a result of the proposed cuts shows at best a lack of perspective and at worst a lack of sincerity. I recognize that the athletic program faces many challenges and the projected financial condition seems daunting, but I firmly believe that those must be addressed with a scalpel, not a hatchet.
In an effort to bring Maryland “on par” with the other ACC institutions, we would be eliminating the first men’s track and cross country programs in the conference. I note the unfortunate irony where, come July 1, Coach Andrew Valmon would lose his men’s track and field team literally just weeks before he represents not just our school but our country as head coach of the U.S. Olympic Track and Field Team in London. Additionally, in losing men’s track and cross country, the school is losing a history of 8 NCAA Champions, more than 50 ACC Championships, countless All-Americans. This is also a program that consistently produces President’s Cup Team GPA Award-Winners and Academic All-Conference selections.
I implore you to consider alternatives to cutting men’s track and cross country from the Maryland Athletic Department. The recommendations of few are on the verge of destroying the history and heritage of many for a program that truly embodies the spirit of student-athletes. Maryland Athletics’ revenue problem grossly outweighs that of its costs, and by getting rid of eight different programs, you would alienate generations of some of your most loyal alumni such as myself that consider themselves lucky to have competed in red and white.
Sincerely,
Patrick Reaves
University of Maryland
Team Captain, Men’s Cross Country, 2006
Phillip Merrill College of Journalism, 2006
University of Maryland
Team Captain, Men’s Cross Country, 2006
Phillip Merrill College of Journalism, 2006
11.20.2011
November 20 (72 miles/week)
AM: 18 miles moderate
I met Reed in the late morning for a long loop around the WaDuke and a stretch through Duke Forest. I honestly felt awesome, and I pushed some on the hills in a fast albeit relaxed cadence. I tried to drop the hammer a little bit in the last mile from East Campus to home on an unseasonably warm but pleasant day.
I met Reed in the late morning for a long loop around the WaDuke and a stretch through Duke Forest. I honestly felt awesome, and I pushed some on the hills in a fast albeit relaxed cadence. I tried to drop the hammer a little bit in the last mile from East Campus to home on an unseasonably warm but pleasant day.
November 19
AM: 4 miles easy, treadmill
During my quick trip to LA, I kept my body on east coast time to adjust to an early Saturday flight home and my 7:45 AM interview on Friday. Thus, running for a quick half hour at 4:15 on the treadmill fortunately didn't feel all that bad as it would have had I actually been on the east coast.
During my quick trip to LA, I kept my body on east coast time to adjust to an early Saturday flight home and my 7:45 AM interview on Friday. Thus, running for a quick half hour at 4:15 on the treadmill fortunately didn't feel all that bad as it would have had I actually been on the east coast.
November 18
PM: 12 miles easy
After a job interview all morning in LA, I tried heading out from the hotel. I kept running out of sidewalk, which was not conducive to survival in East LA at rush hour, so I made it back to the hotel after about 3.5 and finished the rest on the treadmill watching college basketball...not the end of the world by any means.
After a job interview all morning in LA, I tried heading out from the hotel. I kept running out of sidewalk, which was not conducive to survival in East LA at rush hour, so I made it back to the hotel after about 3.5 and finished the rest on the treadmill watching college basketball...not the end of the world by any means.
November 17
AM: 10 miles easy
I met Dan for a run early at school before jumping on an afternoon flight to LA for a job interview tomorrow morning.
I met Dan for a run early at school before jumping on an afternoon flight to LA for a job interview tomorrow morning.
November 16
AM: 10:00 @ tempo, 3:00 recovery, 1:00/3:00/5:00/3:00/1:00 with 1:00 recovery, 10:00 @ tempo - 14 miles
This was meaty workout in the afternoon around East Campus, but good XC prep for Seattle.
This was meaty workout in the afternoon around East Campus, but good XC prep for Seattle.
November 15
AM: 9 miles easy
Meandering run through Forest Hills Park and the ATT solo in the morning.
Meandering run through Forest Hills Park and the ATT solo in the morning.
11.14.2011
November 14
AM: 5 miles easy
Today is another jam-packed school day, but I did manage a short morning run, which is better than nothing in my book.
Today is another jam-packed school day, but I did manage a short morning run, which is better than nothing in my book.
November 13 (75 miles/week)
AM: 14 miles with 3 miles @ tempo
For my long run this morning, I got in a 5-mile warmup on campus, stopped to stretch, and jumped in Fuqua's Turkey Trot for a workout. The race involved a loop on the WaDuke trail, chasing a teammate in a turkey costume who got an two-minute head start. I managed 15:45 for the loop, which for a solo effort is pretty decent for me, especially for a solo effort. I can't remember running under 16:00 many times for the 2.93-mile loop over rolling hills: including a nice 500m climb at the finish.
He was about as fast as I've seen anyone run in a turkey costume, and I've never seen a turkey rock racing flats. I was relieved to catch him about two miles into the race. An East Campus cool down afterward made it 14 for the day.
For my long run this morning, I got in a 5-mile warmup on campus, stopped to stretch, and jumped in Fuqua's Turkey Trot for a workout. The race involved a loop on the WaDuke trail, chasing a teammate in a turkey costume who got an two-minute head start. I managed 15:45 for the loop, which for a solo effort is pretty decent for me, especially for a solo effort. I can't remember running under 16:00 many times for the 2.93-mile loop over rolling hills: including a nice 500m climb at the finish.
He was about as fast as I've seen anyone run in a turkey costume, and I've never seen a turkey rock racing flats. I was relieved to catch him about two miles into the race. An East Campus cool down afterward made it 14 for the day.
November 12
AM: 9 miles easy
I'm behind the gun with schoolwork this weekend with a looming master's thesis deadline, but I squeezed in an hour this morning on the ATT.
I'm behind the gun with schoolwork this weekend with a looming master's thesis deadline, but I squeezed in an hour this morning on the ATT.
November 11
AM: 10 miles easy
With a busy day at school on tap, I met Jason early for a run through campus and downtown before and during sunrise.
With a busy day at school on tap, I met Jason early for a run through campus and downtown before and during sunrise.
November 10
AM: 8 x 600m with 200m jog recovery - 10 miles
Reed and I hit the track for a short workout this week, aiming for :70/400m. We didn't really get there until the last couple of reps, starting at :73 and working our way down. It wasn't the greatest effort in the world, but good to get out there coming off the race last weekend.
Reed and I hit the track for a short workout this week, aiming for :70/400m. We didn't really get there until the last couple of reps, starting at :73 and working our way down. It wasn't the greatest effort in the world, but good to get out there coming off the race last weekend.
November 9
PM: 12 miles easy
I was in Charlotte with Valerie last night for the Foo Fighters, so I ran with Dan in the afternoon from school for the big Forest Hills-WaDuke loop. My legs felt like oak trees.
I was in Charlotte with Valerie last night for the Foo Fighters, so I ran with Dan in the afternoon from school for the big Forest Hills-WaDuke loop. My legs felt like oak trees.
11.07.2011
November 7
AM: 10 miles easy
Relaxed recovery run with Reed through campus and the fitness loop, picking up David Roche en route.
Relaxed recovery run with Reed through campus and the fitness loop, picking up David Roche en route.
11.06.2011
November 6 - City of Oaks Half Marathon
AM: City of Oaks Half Marathon, 1:12:12, 5th place - 17 miles
There isn't much of a play-by-play for this race, but I'm generally happy with the way it unfolded, and. My goals coming in were to finish in the top five (which had prize money) and shoot for around 1:12. I came away happy with the time relative to the course and OK with my place.
The weather this morning was nearly perfect with weather in the high 40s at the start near the NC State bell tower. I shot to the front, curious to see who showed up to race. Four minutes and 53 seconds later through the first mile mark, I had my answer. I noticed two guys shoot to the front with TAF's Joe Moore, who's awfully fast, and became clear that pack was either chasing 1:05:00 today or would be left for dead for the rest of us in about 8 miles (the former proved to be true).
I latched on to one other guy, who I eventually gathered was from the CAC-UNC workout crew, and we exchanged pleasantries before trying to drop each other over the next five or six miles. We came through the mile in 5:05, at which point I audibly noted, "that's going to feel awesome in about an hour," in reference to our fast start. I split 5 miles in 26:33, or about the same overall time as my last race, the 8k at Great American XC, which was a positive takeaway from this morning and tangible sign of improvement.
The other shoe dropped just before the 10k mark. The runner I was with shot ahead, but I was definitely starting to feel lactic acid's rigor mortis with 7 or 8 miles left to race. That's never a good sign. I did my best to dismiss the internal alarms and do some damage control, relaxing my stride and focusing on the race at hand.
Act 3 of this race isn't much to write about to be perfectly honest. My primary concern soon became running a time on par with expectations and maintaining my financially motivated fifth position in the race in what was largely a solo effort. That involved grinding out one hill after another, and accelerating when I started to come through a mile marker or otherwise mentally drifted. Sure enough, I hung onto fifth place (1:12:12) in what was probably my best 2011 race to date in an otherwise lackluster year...but better late than never. My stomach was a swirling torrent of bile and unpleasantness afterward, which is always a telltale sign that I left it all out on the roads.
Splits: 5:05, 5:16, 5:24, 5:26, 5:20, 11:12 (2 miles), 5:40, 5:35, 5:48, 5:36, 5:36, 5:59 (1.1 miles)
There isn't much of a play-by-play for this race, but I'm generally happy with the way it unfolded, and. My goals coming in were to finish in the top five (which had prize money) and shoot for around 1:12. I came away happy with the time relative to the course and OK with my place.
The weather this morning was nearly perfect with weather in the high 40s at the start near the NC State bell tower. I shot to the front, curious to see who showed up to race. Four minutes and 53 seconds later through the first mile mark, I had my answer. I noticed two guys shoot to the front with TAF's Joe Moore, who's awfully fast, and became clear that pack was either chasing 1:05:00 today or would be left for dead for the rest of us in about 8 miles (the former proved to be true).
I latched on to one other guy, who I eventually gathered was from the CAC-UNC workout crew, and we exchanged pleasantries before trying to drop each other over the next five or six miles. We came through the mile in 5:05, at which point I audibly noted, "that's going to feel awesome in about an hour," in reference to our fast start. I split 5 miles in 26:33, or about the same overall time as my last race, the 8k at Great American XC, which was a positive takeaway from this morning and tangible sign of improvement.
The other shoe dropped just before the 10k mark. The runner I was with shot ahead, but I was definitely starting to feel lactic acid's rigor mortis with 7 or 8 miles left to race. That's never a good sign. I did my best to dismiss the internal alarms and do some damage control, relaxing my stride and focusing on the race at hand.
Act 3 of this race isn't much to write about to be perfectly honest. My primary concern soon became running a time on par with expectations and maintaining my financially motivated fifth position in the race in what was largely a solo effort. That involved grinding out one hill after another, and accelerating when I started to come through a mile marker or otherwise mentally drifted. Sure enough, I hung onto fifth place (1:12:12) in what was probably my best 2011 race to date in an otherwise lackluster year...but better late than never. My stomach was a swirling torrent of bile and unpleasantness afterward, which is always a telltale sign that I left it all out on the roads.
Splits: 5:05, 5:16, 5:24, 5:26, 5:20, 11:12 (2 miles), 5:40, 5:35, 5:48, 5:36, 5:36, 5:59 (1.1 miles)
11.05.2011
November 4
PM: 11 miles easy
I slept in again to try to kick my cold, instead running the Forest Hills loop to the WaDuke trail and back through campus. I felt better today than I have all week, so I hope I've turned a corner.
I slept in again to try to kick my cold, instead running the Forest Hills loop to the WaDuke trail and back through campus. I felt better today than I have all week, so I hope I've turned a corner.
11.03.2011
November 3
PM: 8 miles easy
Still hit with a cold, I jogged a weak run on the ATT, though it did clear my head up for a little while. I'm pretty certain it's just a cold: I've been tired and super congested.
Still hit with a cold, I jogged a weak run on the ATT, though it did clear my head up for a little while. I'm pretty certain it's just a cold: I've been tired and super congested.
November 2
AM: 10 miles easy
I was hammered last night by a cold. This morning was a slow shuffle with Reed through campus and the fitness loop as a result. The new game plan this week is to get to Sunday's race healthy and fresh.
I was hammered last night by a cold. This morning was a slow shuffle with Reed through campus and the fitness loop as a result. The new game plan this week is to get to Sunday's race healthy and fresh.
November 1
AM: 2-lap East Campus tempo @ half marathon pace, 4:00 recovery, 3'/2'/2'/1' with half-time recovery - 10+ miles
With a race this weekend, I opted for a solo short and sweet workout today. I felt generally all right, but still a little stiff from the weekend of flying. The trail was a little congested, which was annoying, but I felt generally pretty comfortable out there, hitting tempo splits of 9:02 and 8:51. I met Reed at the end, who jogged the cool down with me.
With a race this weekend, I opted for a solo short and sweet workout today. I felt generally all right, but still a little stiff from the weekend of flying. The trail was a little congested, which was annoying, but I felt generally pretty comfortable out there, hitting tempo splits of 9:02 and 8:51. I met Reed at the end, who jogged the cool down with me.
10.31.2011
October 31
AM: 10 miles easy
A slow, jet-lagged run with Reed in the morning through campus and the fitness loop.
A slow, jet-lagged run with Reed in the morning through campus and the fitness loop.
October 30 (72 miles/week)
PM: 9 miles easy
I got in a run in the dark around campus from our apartment after flying back from Portland. After a 4:50 AM wake-up call and 5.5 hours of flying, my legs were basically dragging behind me on the run.
October 29
AM: 4 miles easy
I squeezed in a quick but short run in the morning before again spending all day and evening at a conference. Today and yesterday are exactly why I front loaded my week for running.
I squeezed in a quick but short run in the morning before again spending all day and evening at a conference. Today and yesterday are exactly why I front loaded my week for running.
October 28
AM: 6 miles easy
Easy out-and-back early in the morning before some meetings in the morning and a conference all day in the afternoon and evening.
Easy out-and-back early in the morning before some meetings in the morning and a conference all day in the afternoon and evening.
October 27
PM: 11 miles moderate
After a morning walking around checking out Portland with Mike and Nick, I got in an out-and-back on the amazing Leif Ericson Trail in Portland's Forest Park. I'd have been bummed if I'd come all the way out to Portland and didn't get at least one great run in, so I knocked it out on the first full day.
The run was entirely under a green canopy on a wide road marked every quarter mile, interrupted only by stunning views of the Willamette River and downtown Portland. Without intending or planning to do as much, I ran the last 5 miles under 6-minute pace and the last two under 11 minutes. We'll call that the second quality day of a dynamic week for running due to travel.
After a morning walking around checking out Portland with Mike and Nick, I got in an out-and-back on the amazing Leif Ericson Trail in Portland's Forest Park. I'd have been bummed if I'd come all the way out to Portland and didn't get at least one great run in, so I knocked it out on the first full day.
The run was entirely under a green canopy on a wide road marked every quarter mile, interrupted only by stunning views of the Willamette River and downtown Portland. Without intending or planning to do as much, I ran the last 5 miles under 6-minute pace and the last two under 11 minutes. We'll call that the second quality day of a dynamic week for running due to travel.
October 26
AM: 17 miles easy
I ran through campus and the fitness loop with Reed before adding on another 7 on the ATT solo before flying to Portland in the afternoon for a conference and some job stuff.
I ran through campus and the fitness loop with Reed before adding on another 7 on the ATT solo before flying to Portland in the afternoon for a conference and some job stuff.
10.24.2011
October 24
AM: 14 miles with 10 miles @ tempo
I struck out on my own for a long tempo run, which is six loops and change on East Campus. I wanted to get in a solid workout early this week because I'm going to be traveling to Portland, OR Wednesday through Sunday of this week for a conference.
I kept a steady effort and ran nearly even splits. I added on a little extra at the end because three loops add up to 8k, not a full 5 miles. Aerobically, the effort wasn't that difficult, but it definitely gave me the heavy-leg feeling of the late miles in a half-marathon. This is definitely a grinder workout.
Splits: 9:13, 9:16, 9:10, 9:13, 9:15, 9:12, :26 (55:45 for 10 miles)
I struck out on my own for a long tempo run, which is six loops and change on East Campus. I wanted to get in a solid workout early this week because I'm going to be traveling to Portland, OR Wednesday through Sunday of this week for a conference.
I kept a steady effort and ran nearly even splits. I added on a little extra at the end because three loops add up to 8k, not a full 5 miles. Aerobically, the effort wasn't that difficult, but it definitely gave me the heavy-leg feeling of the late miles in a half-marathon. This is definitely a grinder workout.
Splits: 9:13, 9:16, 9:10, 9:13, 9:15, 9:12, :26 (55:45 for 10 miles)
October 23 (88 miles/week)
AM: 10+ miles easy
I met up with Ryan McGrath in Baltimore for a 75-minute jaunt around the full harbor. We ran up past the Ravens stadium, through a homeless tent city, over a bridge, and then around Under Armour and Fort McHenry. I generally have no clue where I am in Baltimore, so it was cool to catch up with RM and run somewhere that wasn't the Inner Harbor, which would have been my go-to run. Kind of like Durham, I was skeptical of Baltimore when I first went there in college, but it's definitely grown on me over the years.
I met up with Ryan McGrath in Baltimore for a 75-minute jaunt around the full harbor. We ran up past the Ravens stadium, through a homeless tent city, over a bridge, and then around Under Armour and Fort McHenry. I generally have no clue where I am in Baltimore, so it was cool to catch up with RM and run somewhere that wasn't the Inner Harbor, which would have been my go-to run. Kind of like Durham, I was skeptical of Baltimore when I first went there in college, but it's definitely grown on me over the years.
October 22
AM: 7 miles easy
Just a quick recovery run on a hotel treadmill somewhere in Virginia after we bailed mid-drive to Baltimore late last night, sitting in some of NoVa's finest traffic.
Just a quick recovery run on a hotel treadmill somewhere in Virginia after we bailed mid-drive to Baltimore late last night, sitting in some of NoVa's finest traffic.
October 21
AM: 18 miles easy
I struck out on my own mid-day after a meeting for a long run. I made it an out-and-back on the ATT with an add-on loop in Forest Hills Park.
I struck out on my own mid-day after a meeting for a long run. I made it an out-and-back on the ATT with an add-on loop in Forest Hills Park.
10.20.2011
October 20
AM: 4-mile tempo - 11 miles
PM: 5 miles easy
I ran a workout with Reed in the morning, who joined me for the first 2 miles. I felt pretty sluggish and shut the tempo down after 4 miles at 5:19 pace: fine, but I wanted 8k-10k. I was definitely faking a real workout given how I felt on a windy and crowded track. Duke's football stadium still has a track around it (which is adorable for an ACC school), and the grounds crew was prepping and painting the field for a game on Saturday, cluttering the track with carts and hoses.
PM: 5 miles easy
I ran a workout with Reed in the morning, who joined me for the first 2 miles. I felt pretty sluggish and shut the tempo down after 4 miles at 5:19 pace: fine, but I wanted 8k-10k. I was definitely faking a real workout given how I felt on a windy and crowded track. Duke's football stadium still has a track around it (which is adorable for an ACC school), and the grounds crew was prepping and painting the field for a game on Saturday, cluttering the track with carts and hoses.
October 19
AM: 5 miles easy
PM: 10 miles easy
Today brought a couple of solo recovery runs, including a night run through campus in the rain.
PM: 10 miles easy
Today brought a couple of solo recovery runs, including a night run through campus in the rain.
10.19.2011
October 18
AM: 1-mile @ tempo, 3:00 jog, 10 x Wade Street hill repeats (~200m), 3:00 jog, 1-mile @ tempo - 10 miles
I was on my own for the workout this morning. I was ready to roll into a fartlek when I remembered this hill near Forest Hills Park that has always looked ripe for running up and down a few times. All in all, this was a pretty good moderate workout. I ran the miles on grass in the adjacent section of the park that has a ~750m loop.
Splits: 5:16, :45, :44, :41, :40, :41, :41, :41, :44, :43, :41, 5:08
I was on my own for the workout this morning. I was ready to roll into a fartlek when I remembered this hill near Forest Hills Park that has always looked ripe for running up and down a few times. All in all, this was a pretty good moderate workout. I ran the miles on grass in the adjacent section of the park that has a ~750m loop.
Splits: 5:16, :45, :44, :41, :40, :41, :41, :41, :44, :43, :41, 5:08
October 17
AM: 12 miles easy
I'm in the middle of term finals, but I had time to get in a run with Reed this morning through campus.
I'm in the middle of term finals, but I had time to get in a run with Reed this morning through campus.
10.16.2011
October 16 (86 miles/week)
AM: 16 miles easy
Run with Reed through campus and Duke Forest on an all-around pleasant fall morning.
Run with Reed through campus and Duke Forest on an all-around pleasant fall morning.
10.15.2011
October 15
AM: 3 x East Campus loop with 2:30 recovery - 13 miles
I had a solid workout today with Reed. The second and third loops are the fastest I've ever covered the East Campus loop. We set out to run the 2.67-kilometer loop at tempo pace (so three loops = 8k). Once we were faster than expected on the first two, we tried to nail the third rep and did, running together pretty much the entire way. After a long cool down, we called it a day.
Splits: 8:34, 8:26, 8:10
I had a solid workout today with Reed. The second and third loops are the fastest I've ever covered the East Campus loop. We set out to run the 2.67-kilometer loop at tempo pace (so three loops = 8k). Once we were faster than expected on the first two, we tried to nail the third rep and did, running together pretty much the entire way. After a long cool down, we called it a day.
Splits: 8:34, 8:26, 8:10
October 14
AM: 10 miles easy
PM: 5 miles easy
I ran through campus with Reed in the morning, and then went out again for a shake-out on the ATT in the late afternoon.
PM: 5 miles easy
I ran through campus with Reed in the morning, and then went out again for a shake-out on the ATT in the late afternoon.
October 12
AM: 10 miles easy/moderate
Dan and I ran from Fuqua early in the morning. We hit a couple of laps in the low-6:00 pace range on East Campus before turning back.
Dan and I ran from Fuqua early in the morning. We hit a couple of laps in the low-6:00 pace range on East Campus before turning back.
October 11
AM: 10 x 500m with 100m jog recovery - 10 miles
Reed and I opted to run a workout today rather than Wednesday because of a conference I'm putting on at school all day tomorrow. Given that I've run two track workouts and a 20 miler in the last four days, I felt surprisingly good. Our target was 5k pace, and we were probably safely under that relative to current levels of fitness. We kept the recoveries short at about 45 seconds and traded the lead each rep.
Splits: 1:31, 1:30, 1:31, 1:30, 1:31, 1:29, 1:30, 1:26, 1:31, 1:25
Reed and I opted to run a workout today rather than Wednesday because of a conference I'm putting on at school all day tomorrow. Given that I've run two track workouts and a 20 miler in the last four days, I felt surprisingly good. Our target was 5k pace, and we were probably safely under that relative to current levels of fitness. We kept the recoveries short at about 45 seconds and traded the lead each rep.
Splits: 1:31, 1:30, 1:31, 1:30, 1:31, 1:29, 1:30, 1:26, 1:31, 1:25
October 11
AM: 10 x 500m with 100m jog recovery - 10 miles
Reed and I opted to run a workout today rather than Wednesday because of a conference I'm putting on at school tomorrow. Given that I've run two track workouts and a 20 miler in the last four days, I felt surprisingly good. Our target was 5k pace, and we were probably safely under that relative to current levels of fitness. We kept the recoveries short at about 45 seconds and traded the lead each rep.
Splits: 1:31, 1:30, 1:31, 1:30, 1:31, 1:29, 1:30, 1:26, 1:31, 1:25
Reed and I opted to run a workout today rather than Wednesday because of a conference I'm putting on at school tomorrow. Given that I've run two track workouts and a 20 miler in the last four days, I felt surprisingly good. Our target was 5k pace, and we were probably safely under that relative to current levels of fitness. We kept the recoveries short at about 45 seconds and traded the lead each rep.
Splits: 1:31, 1:30, 1:31, 1:30, 1:31, 1:29, 1:30, 1:26, 1:31, 1:25
10.10.2011
October 10
AM: 12 miles easy
I felt surprisingly good given a relatively heavy weekend of running. Reed and I hit campus and the fitness loop, and I added a couple of more on the ATT and managed some core work at home.
I felt surprisingly good given a relatively heavy weekend of running. Reed and I hit campus and the fitness loop, and I added a couple of more on the ATT and managed some core work at home.
10.09.2011
October 9 (95 miles/week)
AM: 20 miles easy/moderate
On a nearly ideal morning, I met Reed at East Campus for a long run through campus and Duke Forest, making for a solid weekend of running coupled with yesterday's workout. After the standard 16 miler, I added on another four when I got back home.
I can't tell you how much nicer it feels to feel cool and crisp during a long run rather than a muggy death march. It's just happier running overall and doesn't leave me wrecked for the entire afternoon. I'm finding more reasons to be optimistic about racing in the next couple of months.
On a nearly ideal morning, I met Reed at East Campus for a long run through campus and Duke Forest, making for a solid weekend of running coupled with yesterday's workout. After the standard 16 miler, I added on another four when I got back home.
I can't tell you how much nicer it feels to feel cool and crisp during a long run rather than a muggy death march. It's just happier running overall and doesn't leave me wrecked for the entire afternoon. I'm finding more reasons to be optimistic about racing in the next couple of months.
10.08.2011
October 8
AM: 2 miles @ 10-mile pace, 3:00 recovery jog, 2 x 600m @ 3k pace with 1:30 recovery jog between and 3:00 recovery jog after, 2 miles @ 10-mile pace, 3:00 recovery jog, 2 x 600m @ 3k pace with 1:30 recovery jog - 13 miles
I went out in the late and nearly perfect fall morning to the track to do this workout on my own. This may have been the best I've felt since I've been back in North Carolina. I was comfortably under my targets (80s for the 2-mile reps, 72s for the 600s), and I ran relaxed and smoothly. It's nice to see the pieces start to come together a little bit on the running front.
Splits: 10:27, 1:45, 1:47, 10:25, 1:47, 1:45
I went out in the late and nearly perfect fall morning to the track to do this workout on my own. This may have been the best I've felt since I've been back in North Carolina. I was comfortably under my targets (80s for the 2-mile reps, 72s for the 600s), and I ran relaxed and smoothly. It's nice to see the pieces start to come together a little bit on the running front.
Splits: 10:27, 1:45, 1:47, 10:25, 1:47, 1:45
October 7
AM: 9 miles easy
I met Jason pre-dawn for a run through campus before a full day at school. I felt really good given that we started at 6:00.
I met Jason pre-dawn for a run through campus before a full day at school. I felt really good given that we started at 6:00.
10.06.2011
October 6
AM: 14 miles easy
I met Dan early at school for a mid-week long run. We started from Fuqua with a long loop on the WaDuke trail, ran around East Campus, and then I added another short WaDuke loop before heading back to school.
I met Dan early at school for a mid-week long run. We started from Fuqua with a long loop on the WaDuke trail, ran around East Campus, and then I added another short WaDuke loop before heading back to school.
10.05.2011
October 5
AM: 6 x 1200m with 400 jog recovery (~2:30) - 12 miles
I warmed up with Reed to the Duke track. I haven't done a pure track workout in a while, and I'm definitely feeling at this point that it's time to get to work. I deliberately stayed away for the summer, so I'm ready to make the weekly pilgrimages again. The goal today was simply to run 5:00 pace, and I did just that and ran very evenly despite running alone. I'm not setting the world on fire just yet, but it felt damn good to be back on the track.
Splits: 3:45, 3:46, 3:43, 3:45, 3:43, 3:43
I warmed up with Reed to the Duke track. I haven't done a pure track workout in a while, and I'm definitely feeling at this point that it's time to get to work. I deliberately stayed away for the summer, so I'm ready to make the weekly pilgrimages again. The goal today was simply to run 5:00 pace, and I did just that and ran very evenly despite running alone. I'm not setting the world on fire just yet, but it felt damn good to be back on the track.
Splits: 3:45, 3:46, 3:43, 3:45, 3:43, 3:43
October 4
AM: 8 miles easy
PM: 4 miles easy
Today was really busy at school, but I fit in an early morning run at East Campus and squeezed in a short run in the afternoon.
PM: 4 miles easy
Today was really busy at school, but I fit in an early morning run at East Campus and squeezed in a short run in the afternoon.
10.04.2011
October 3
AM: 10 miles easy
PM: 5 miles easy
I ran the usual campus loop with Reed in the morning, followed by a shake-out on the ATT at dusk.
PM: 5 miles easy
I ran the usual campus loop with Reed in the morning, followed by a shake-out on the ATT at dusk.
October 2 (90 miles/week)
PM: 11 miles easy
My family was in town visiting this weekend, so Valerie and I hung out with them in the morning. Reed and I rolled out in the late afternoon for an out-and-back on the ATT on a quintessential fall evening of cool air and pleasant skies. I felt considerably better than yesterday's long run.
My family was in town visiting this weekend, so Valerie and I hung out with them in the morning. Reed and I rolled out in the late afternoon for an out-and-back on the ATT on a quintessential fall evening of cool air and pleasant skies. I felt considerably better than yesterday's long run.
10.02.2011
October 1
AM: 16 miles easy
Reed and I met in the morning to knock out our long run on Saturday. The weather has turned wonderfully cool and pleasant, but I'd be lying if I said I didn't feel trashed the entire time from yesterday's race. Some recovery is in order.
Reed and I met in the morning to knock out our long run on Saturday. The weather has turned wonderfully cool and pleasant, but I'd be lying if I said I didn't feel trashed the entire time from yesterday's race. Some recovery is in order.
September 30
PM: Great American XC 8k, 26:26, 15th place - 12 miles
Bull City Track Club sent a team to the Great American XC Festival to compete in the college race. I raced here in 2005 in college when the field was admittedly a little deeper, but it was cool to get back nonetheless.
Today revealed that I'm still a work in progress, and I'm still not running very well in the humid weather; I was sweating like crazy. I felt reasonably relaxed the entire time, but I really fell apart and could get my legs to turn over in the last 3k, losing a few places, including Reed in the last uphill 500m. I've certainly had worse races, but I left the course feeling downright unsatisfied and wanting more. While my fitness has certainly come along way since college, I was at least glad to decimate my performance here in 2005.
The good news is that we finished second to Duke as a team in a college race, led by Alex's overall win. It's rare that I get to race as a team these days, so I'm glad we could put up a strong showing.
Bull City Track Club sent a team to the Great American XC Festival to compete in the college race. I raced here in 2005 in college when the field was admittedly a little deeper, but it was cool to get back nonetheless.
Today revealed that I'm still a work in progress, and I'm still not running very well in the humid weather; I was sweating like crazy. I felt reasonably relaxed the entire time, but I really fell apart and could get my legs to turn over in the last 3k, losing a few places, including Reed in the last uphill 500m. I've certainly had worse races, but I left the course feeling downright unsatisfied and wanting more. While my fitness has certainly come along way since college, I was at least glad to decimate my performance here in 2005.
The good news is that we finished second to Duke as a team in a college race, led by Alex's overall win. It's rare that I get to race as a team these days, so I'm glad we could put up a strong showing.
September 28
AM: 11 miles easy
PM: 5 miles easy
Relaxed run in the morning with Reed through campus, and then a shake-out on the ATT in the afternoon.
PM: 5 miles easy
Relaxed run in the morning with Reed through campus, and then a shake-out on the ATT in the afternoon.
9.28.2011
September 27
AM: 11 x 2:00 on/1:00 off - 9 miles
PM: 4 miles easy
The air was so thick this morning I could almost grab hold of it and wring it out like a dish rag. Nonetheless, I ran a light workout looping the neighborhood roads of Forest Hills Park, following up with a short run in the afternoon.
PM: 4 miles easy
The air was so thick this morning I could almost grab hold of it and wring it out like a dish rag. Nonetheless, I ran a light workout looping the neighborhood roads of Forest Hills Park, following up with a short run in the afternoon.
9.26.2011
September 26
AM: 10 miles easy
PM: 5 miles easy
Today brought a couple of muggy runs, in the morning with Reed through campus, and then again in the afternoon on the ATT.
PM: 5 miles easy
Today brought a couple of muggy runs, in the morning with Reed through campus, and then again in the afternoon on the ATT.
9.25.2011
September 25 (84 miles/week)
AM: 16 miles moderate
I went with Reed and Adam to Umstead Park for the first time since I've been back from California. It was, once again, a rather thick day: I'm counting down the hours until fall hits for good. We gradually picked up the pace one the way back, finishing in 1:42, which is pretty brisk for a run in Umstead Park. I started to feel both the weather and the previous days' workload by the end.
I went with Reed and Adam to Umstead Park for the first time since I've been back from California. It was, once again, a rather thick day: I'm counting down the hours until fall hits for good. We gradually picked up the pace one the way back, finishing in 1:42, which is pretty brisk for a run in Umstead Park. I started to feel both the weather and the previous days' workload by the end.
September 24
AM: 5 x mile with 3:00 jog recovery - 13 miles
PM: 4 miles easy
I foolishly waited until mid-day to strike out on my own, only to be greeted by more stifling humidity. I ran this along a gently rolling portion of the ATT (by gently rolling I mean false flats). It was definitely hard, which I attribute to the weather, my recent sickness, and gradually progressing fitness. It wasn't the prettiest workout ever, but I really need to be putting quality work in right now.
Splits: 5:10, 5:09, 5:07, 5:16, 5:10
PM: 4 miles easy
I foolishly waited until mid-day to strike out on my own, only to be greeted by more stifling humidity. I ran this along a gently rolling portion of the ATT (by gently rolling I mean false flats). It was definitely hard, which I attribute to the weather, my recent sickness, and gradually progressing fitness. It wasn't the prettiest workout ever, but I really need to be putting quality work in right now.
Splits: 5:10, 5:09, 5:07, 5:16, 5:10
September 23
AM: 11 miles easy
PM: 7 miles easy
Both runs today were obscenely humid with the rains. The first went through Forest Hills Park to the WaDuke trail and back through campus, and in the evening I paid a visit to the ATT.
PM: 7 miles easy
Both runs today were obscenely humid with the rains. The first went through Forest Hills Park to the WaDuke trail and back through campus, and in the evening I paid a visit to the ATT.
September 22
AM: 10 miles easy
I met Dan for an easy run at school in the morning, feeling a little better than the past few days.
I met Dan for an easy run at school in the morning, feeling a little better than the past few days.
September 21
DNR
Hammered by a cold, I went to bed at 8:30 both last night and this evening, taking the day off from running entirely. I want to nip this in the bud.
Hammered by a cold, I went to bed at 8:30 both last night and this evening, taking the day off from running entirely. I want to nip this in the bud.
9.21.2011
September 20
AM: 9 miles easy
I met Jason early for a 6:00 AM run, even though I was basically awake all night, hammered by a cold. I felt surprisingly good on the run, however.
I met Jason early for a 6:00 AM run, even though I was basically awake all night, hammered by a cold. I felt surprisingly good on the run, however.
September 19
AM: 14 miles easy/moderate
I met Reed and Alex at Whole Foods, and I then took them on the loop the WaDuke trail from Forest Hills Park.
I met Reed and Alex at Whole Foods, and I then took them on the loop the WaDuke trail from Forest Hills Park.
9.18.2011
September 18 (98 miles/week)
AM: 16 miles easy
Today was a solo, quiet long run this morning through campus Duke Forest to cap off a productive week of running.
Today was a solo, quiet long run this morning through campus Duke Forest to cap off a productive week of running.
September 17
AM: 5-mile tempo run @ goal half marathon pace - 11+ miles
"Cold snap? Awww...snap."
Yesterday brought the first really cool weather of the fall, dropping the temperature into the 50s and topping out in the 60s. The pleasant weather also brought rain that persisted into today's workout on the track. While I really struggle to run fast in the heat, the other side of the coin is that cold weather feels like rocket fuel for my running. Today was no exception.
While this was no means an earth-shattering workout, I can say definitively that I haven't felt this good in months. The 5-mile split is exactly the pace of one of my best races ever at the 2009 Army 10-Mile. The redemptive road to PR-level fitness continues to develop nicely.
Splits: 5:19, 5:19, 5:17, 5:18, 5:06 (26:21)
"Cold snap? Awww...snap."
Yesterday brought the first really cool weather of the fall, dropping the temperature into the 50s and topping out in the 60s. The pleasant weather also brought rain that persisted into today's workout on the track. While I really struggle to run fast in the heat, the other side of the coin is that cold weather feels like rocket fuel for my running. Today was no exception.
While this was no means an earth-shattering workout, I can say definitively that I haven't felt this good in months. The 5-mile split is exactly the pace of one of my best races ever at the 2009 Army 10-Mile. The redemptive road to PR-level fitness continues to develop nicely.
Splits: 5:19, 5:19, 5:17, 5:18, 5:06 (26:21)
9.17.2011
September 16
AM: 10 miles easy
PM: 4 miles easy
I met Dan early at Fuqua in the morning for the long campus loop, and then went on a shake-out run later on with Valerie after school.
PM: 4 miles easy
I met Dan early at Fuqua in the morning for the long campus loop, and then went on a shake-out run later on with Valerie after school.
September 15
PM: 11 miles easy
I set my alarm for the wrong time this morning, leaving me to run in the late afternoon. It ended up being fine; I found a a back with through Forest Hills Park to get the WaDuke trail that I'm definitely going to run again.
I set my alarm for the wrong time this morning, leaving me to run in the late afternoon. It ended up being fine; I found a a back with through Forest Hills Park to get the WaDuke trail that I'm definitely going to run again.
September 14
AM: 400, 800, 400 with 200 jog recovery, jog to WaDuke trailhead (5:30), long fitness loop tempo (~3k with uphill finish), jog back to the track (5:30), 800, 400, 4 x 200 with 200 jog recoveries - 13 miles
PM: 4 miles easy
Reed and I hit the track today for the first time since May for a BCTC workout mid-morning. I was eager for the opportunity to run fast again. We worked together for the most part, with Reed pulling on the 400s while I took the lead on the 800s and the tempo. This seemed like a lot of work, leaving us pretty gassed by the end. Splits: :69, 2:25, :68, 10:18, 2:25, :68, :34, :33, :33, :32.
PM: 4 miles easy
Reed and I hit the track today for the first time since May for a BCTC workout mid-morning. I was eager for the opportunity to run fast again. We worked together for the most part, with Reed pulling on the 400s while I took the lead on the 800s and the tempo. This seemed like a lot of work, leaving us pretty gassed by the end. Splits: :69, 2:25, :68, 10:18, 2:25, :68, :34, :33, :33, :32.
September 13
AM: 5 miles easy
PM: 9 miles easy
I dragged myself out of bed early to run in the morning, but I just wasn't moving well in the pre-dawn darkness. I came back in the afternoon to run for an easy hour on the ATT, catching Alex and Monk run some of their workout.
PM: 9 miles easy
I dragged myself out of bed early to run in the morning, but I just wasn't moving well in the pre-dawn darkness. I came back in the afternoon to run for an easy hour on the ATT, catching Alex and Monk run some of their workout.
September 12
AM: 10 miles easy
PM: 5 miles easy
Easy with Reed on campus in the morning, plus an ATT shake-out in the evening.
PM: 5 miles easy
Easy with Reed on campus in the morning, plus an ATT shake-out in the evening.
9.12.2011
September 11 (106 miles/week)
AM: 20 miles easy
Now this is more like it. I met Reed at East Campus mid-morning for a long run through Duke Forest. I took our normal 16-mile loop and then added four more miles when I got back on the ATT. I didn't feel totally wrecked afterward, and I'm hoping that means the weather is tailing off and that I'm seeing gradual gains in fitness. This caps off my highest week of running of the year thus far and my first week over 100 miles. I can't see my mileage climbing much higher than this in 2011, but I'd love to get in a few more weeks to the tune of 90-100 miles before trying to run faster efforts in October, November, and December.
Now this is more like it. I met Reed at East Campus mid-morning for a long run through Duke Forest. I took our normal 16-mile loop and then added four more miles when I got back on the ATT. I didn't feel totally wrecked afterward, and I'm hoping that means the weather is tailing off and that I'm seeing gradual gains in fitness. This caps off my highest week of running of the year thus far and my first week over 100 miles. I can't see my mileage climbing much higher than this in 2011, but I'd love to get in a few more weeks to the tune of 90-100 miles before trying to run faster efforts in October, November, and December.
September 10 - Mebane on the Move 10k
AM: 10k road race, 1st overall, 34:01 - 11 miles
PM: 5 miles easy
I entered this race with Reed as a rust-buster and kickoff to the fall racing season. My time was a little slower than I wanted: I went out in 5:16 and then basically averaged 5:30 pace the rest of the way. Reed won the 5k portion of this race going away, and after about a mile I was only chasing him and then the pace car.
However, the weather was warm and humid; it was a difficult course with a lot of turns and hills; I was running by myself the entire time; blah blah blah...I really was just happy to be out there racing again after a very low-key summer of running. I'm patiently biding my time until the weather cools off, which is when I historically have seen the biggest gains in fitness and faster performances.
PM: 5 miles easy
I entered this race with Reed as a rust-buster and kickoff to the fall racing season. My time was a little slower than I wanted: I went out in 5:16 and then basically averaged 5:30 pace the rest of the way. Reed won the 5k portion of this race going away, and after about a mile I was only chasing him and then the pace car.
However, the weather was warm and humid; it was a difficult course with a lot of turns and hills; I was running by myself the entire time; blah blah blah...I really was just happy to be out there racing again after a very low-key summer of running. I'm patiently biding my time until the weather cools off, which is when I historically have seen the biggest gains in fitness and faster performances.
9.10.2011
September 9
AM: 9 miles easy
PM: 4 miles easy
Two easy runs on the ATT (and with Valerie in the evening).
PM: 4 miles easy
Two easy runs on the ATT (and with Valerie in the evening).
September 8
AM: 10 miles easy
PM: 4 miles easy
I met Dan early in the morning, and then I squeezed in a shake-out run later. Even if I have to keep them at 4-5 miles, I want to do a better job of staying on top of shake-out runs this fall.
PM: 4 miles easy
I met Dan early in the morning, and then I squeezed in a shake-out run later. Even if I have to keep them at 4-5 miles, I want to do a better job of staying on top of shake-out runs this fall.
September 7
AM: 13 miles easy
PM: 4 miles easy
I ran easy with Reed in the morning and felt so much better than yesterday; go figure. I followed it up with a shake-out with Valerie in the evening.
PM: 4 miles easy
I ran easy with Reed in the morning and felt so much better than yesterday; go figure. I followed it up with a shake-out with Valerie in the evening.
September 6
AM: 11 miles with 10 x 1:00 on/off
PM: 5 miles easy
So, I ran somewhat of a disaster workout with Reed on the WaDuke trail. We were planning 15 reps, but I honestly felt just horrible and pulled the plug at 10. The torrential downpour didn't help lift my spirits much.
PM: 5 miles easy
So, I ran somewhat of a disaster workout with Reed on the WaDuke trail. We were planning 15 reps, but I honestly felt just horrible and pulled the plug at 10. The torrential downpour didn't help lift my spirits much.
9.04.2011
September 4 (91 miles/week)
AM: 17 miles easy
While it was grossly humid outside, today's run with Reed through campus and Duke Forest capped off one of my better weeks lately, with more than 90 miles on just 8 runs. I'm going to try to keep the momentum going next week as classes start here at Duke.
While it was grossly humid outside, today's run with Reed through campus and Duke Forest capped off one of my better weeks lately, with more than 90 miles on just 8 runs. I'm going to try to keep the momentum going next week as classes start here at Duke.
September 3
AM: 11 miles easy
I got in a recovery run through campus with Reed, some of which was with the dog Reed is dog sitting.
I got in a recovery run through campus with Reed, some of which was with the dog Reed is dog sitting.
September 2
AM: 1'/2'/3'/4'/3'/2'/1'/2'/3'/2'/1' with 1:00 jog recovery between reps - 13 miles
I jogged over to East Campus in the morning to meet Alex, Reed, and Adam, for a workout on the East Campus loop. I felt pretty good until the last three reps, when I really started to feel the heat and humidity. Alex and Adam looked sharp, so that was good. The rain came just too late but made for a refreshing cooldown.
I jogged over to East Campus in the morning to meet Alex, Reed, and Adam, for a workout on the East Campus loop. I felt pretty good until the last three reps, when I really started to feel the heat and humidity. Alex and Adam looked sharp, so that was good. The rain came just too late but made for a refreshing cooldown.
9.01.2011
September 1
AM: 13 miles easy
I started the run with Reed, picked up David Roche about 30 minutes in, and turned around at the law school. We kept it mostly flat, which felt awesome after a ton of hills in the last week. I finished with a couple of loops on East Campus with David before running back home through downtown.
The one side note is that I tried to run in this pair of Avia's that I won at the trail half marathon earlier this month at Snow Valley. Unfortunately, while they look pretty slick, they were cutting into my ankle so badly that my sock looked like 2004 ALCS Curt Schilling's just 10 minutes into the run. I had to stop and change at home before we carried on with the run.
I started the run with Reed, picked up David Roche about 30 minutes in, and turned around at the law school. We kept it mostly flat, which felt awesome after a ton of hills in the last week. I finished with a couple of loops on East Campus with David before running back home through downtown.
The one side note is that I tried to run in this pair of Avia's that I won at the trail half marathon earlier this month at Snow Valley. Unfortunately, while they look pretty slick, they were cutting into my ankle so badly that my sock looked like 2004 ALCS Curt Schilling's just 10 minutes into the run. I had to stop and change at home before we carried on with the run.
8.31.2011
August 31
AM: 11 miles easy
I met up with Reed for our first run in a few months. I felt a little sluggish but otherwise OK from yesterday.
I met up with Reed for our first run in a few months. I felt a little sluggish but otherwise OK from yesterday.
8.30.2011
August 30
AM: 4 miles easy
PM: 8 x ~400m hill repeats - 12 miles
After an easy jog in the morning, I met Alex at the WaDuke parking lot for some hill repeats on the trail. Today was a challenge because I encountered two conditions I haven't seen much of since May: hills and heat/humidity. I buckled down and got through it, chasing Alex for most of them but running fairly consistently between 1:21-1:25. While I don't know how long the hill actually is exactly, the effort and consistency were certainly there.
PM: 8 x ~400m hill repeats - 12 miles
After an easy jog in the morning, I met Alex at the WaDuke parking lot for some hill repeats on the trail. Today was a challenge because I encountered two conditions I haven't seen much of since May: hills and heat/humidity. I buckled down and got through it, chasing Alex for most of them but running fairly consistently between 1:21-1:25. While I don't know how long the hill actually is exactly, the effort and consistency were certainly there.
8.29.2011
August 29
AM: 10 miles easy
I got in a relaxed but hot and muggy run in my mom's neighborhood before hitting the road for Durham this afternoon.
I got in a relaxed but hot and muggy run in my mom's neighborhood before hitting the road for Durham this afternoon.
8.28.2011
August 28 (60 miles/week)
AM: 18 miles easy
Valerie, Wilson and I made it to Atlanta last night. I took off in the morning from my mom's place, running a challenging route through Westminster and northwest Atlanta's hills. I averaged slightly over 7:00 pace, but that's really fine over that terrain and the climbing heat and humidity. I needed to sleep in this morning, and I didn't get started until almost 11:00 as a result. I stuck to the shade but was still totally wiped out by the end.
Tomorrow, we're headed back to Durham after being gone since May.
Valerie, Wilson and I made it to Atlanta last night. I took off in the morning from my mom's place, running a challenging route through Westminster and northwest Atlanta's hills. I averaged slightly over 7:00 pace, but that's really fine over that terrain and the climbing heat and humidity. I needed to sleep in this morning, and I didn't get started until almost 11:00 as a result. I stuck to the shade but was still totally wiped out by the end.
Tomorrow, we're headed back to Durham after being gone since May.
August 27
DNR
No running today. We were in some godforsaken part of Tulsa, and I really wanted to get on the road at a reasonable hour after coming in late last night.
No running today. We were in some godforsaken part of Tulsa, and I really wanted to get on the road at a reasonable hour after coming in late last night.
August 26
 |
| Magnolia Road |
I put "easy" in quotations because Valerie and I started our morning with Tyler my running the famous/infamous Magnolia Road in Boulder, which isn't all that easy in itself. Tyler and I were going 10 out-and-back, and Valerie was going 5.
Unfortunately, it wasn't the greatest run in the world for me, but I tried to not let that spoil the beautiful setting and first company I've had running all summer. Topping out at above 7,000 feet, I felt a little lethargic on the constant, rolling uphills on the way out, with heavy arms and legs. Just when I started feeling better on the net-downhill on the way back, I had some GI issues that necessitated some stops in the woods, giving an unfortunate spin on the run's nickname, "Dirty Ol' Mags." Tyler was patient enough to hang with me throughout while I attended to my various side-businesses.
Overall I'm really glad we went. It's stunningly beautiful up there, and it's easy to understand how someone can get obscenely fit training there on a weekly basis because of the rolling hills and altitude. I didn't feel my best up there today, but I'm already itching to get back.
We capped our Boulder visit off eating at the Village Coffee Shop. Tyler pointed out that, like Magnolia Road, this diner was also featured in "Running with the Buffaloes": a distance-running classic that I tore through in college. The three of us ended up chowing down on pancakes while chatting with the friendly owner before Valerie, Wilson and I faced another long drive to Tulsa, OK.
August 25
AM: 3k cutdown, 3:00 jog, 2 x 200m with :30 recovery, 4:00 jog, 2 x 200m with :30 recovery, 3:00 jog, 3k cutdown - 11 miles
PM: 5 miles easy
Today's workout was a tall challenge but such a relief to run a workout with someone else. I'm staying in Boulder, CO for a couple of nights while Valerie, Wilson and I are driving back to North Carolina from California, and we're staying with our friend and my former college teammate, Tyler McCandless, who's moved out to Colorado to run professionally for Mizuno. He invited me to tag along this morning, and we were joined with Tyler's training partner, Pat Rizzo, which meant that I was going to try to hang with a 2:17 and 2:15 marathoner, respectively, at altitude.
After a warmup, we met their coach, Brad Hudson, on the Boulder Creek path for a measured loop near Flatirons Golf Course. The workout was 2 sets of a 3k cutdown, starting at marathon/half marathon pace for the first 1k and ending at 10k/5k pace, followed by 8 x 200m with :30 rest. I planned just to hang on as long as possible and adjust as necessary.
We immediately went out in :72 for the first 400m, and I jokingly asked if I was getting altitude hazing so I'd go into debt nice and early. We came through the mile in just under 5:00, and Tyler and Pat began moving away. I came in a 9:42, feeling by all accounts better than expected but still already gassed.
After just two 200s, I was left gasping for air after the short rest, so I opted to break it into smaller sets. During the next 3k, I only made it 1k with Tyler and Pat around 5:00 pace before falling off hard and struggling home to 10:10. Coach Hudson politely suggested that I call it a day given that I've been running at sea level--not just this summer, but really always--and I not-so-reluctantly agreed, watching Pat and Tyler cruise the last set of 200s.
Overall, even though the morning workout was undeniably tough, it was cool to get to workout with some guys who are running and coaching at a really high level.
Tyler and I went out for another shake-out on the Mesa Trail, offering outstanding views of the mountains in this seemingly endless open space.
PM: 5 miles easy
Today's workout was a tall challenge but such a relief to run a workout with someone else. I'm staying in Boulder, CO for a couple of nights while Valerie, Wilson and I are driving back to North Carolina from California, and we're staying with our friend and my former college teammate, Tyler McCandless, who's moved out to Colorado to run professionally for Mizuno. He invited me to tag along this morning, and we were joined with Tyler's training partner, Pat Rizzo, which meant that I was going to try to hang with a 2:17 and 2:15 marathoner, respectively, at altitude.
After a warmup, we met their coach, Brad Hudson, on the Boulder Creek path for a measured loop near Flatirons Golf Course. The workout was 2 sets of a 3k cutdown, starting at marathon/half marathon pace for the first 1k and ending at 10k/5k pace, followed by 8 x 200m with :30 rest. I planned just to hang on as long as possible and adjust as necessary.
We immediately went out in :72 for the first 400m, and I jokingly asked if I was getting altitude hazing so I'd go into debt nice and early. We came through the mile in just under 5:00, and Tyler and Pat began moving away. I came in a 9:42, feeling by all accounts better than expected but still already gassed.
After just two 200s, I was left gasping for air after the short rest, so I opted to break it into smaller sets. During the next 3k, I only made it 1k with Tyler and Pat around 5:00 pace before falling off hard and struggling home to 10:10. Coach Hudson politely suggested that I call it a day given that I've been running at sea level--not just this summer, but really always--and I not-so-reluctantly agreed, watching Pat and Tyler cruise the last set of 200s.
Overall, even though the morning workout was undeniably tough, it was cool to get to workout with some guys who are running and coaching at a really high level.
Tyler and I went out for another shake-out on the Mesa Trail, offering outstanding views of the mountains in this seemingly endless open space.
August 24
AM: 6 miles easy
I ran a relaxed out-and-back on a cool dry morning through the desert in St. George, UT. I found a bike trail near our hotel that followed the river through town before driving all day to Boulder, CO.
I ran a relaxed out-and-back on a cool dry morning through the desert in St. George, UT. I found a bike trail near our hotel that followed the river through town before driving all day to Boulder, CO.
August 23
DNR
I took the day off while hiking all day in Zion National Park in Utah. I ended the day hot and dehydrated, with my hands swollen like Rachel Ray's in "30-Minute Meals."
8.23.2011
August 22
AM: 10 miles easy
I got in one last morning run on the creek path before saying bye to California and driving to St. George, UT. It's been an amazing summer, but I'm psyched to get back.
I got in one last morning run on the creek path before saying bye to California and driving to St. George, UT. It's been an amazing summer, but I'm psyched to get back.
August 21 (87 miles/week)
AM: 9 miles easy
I ran this up in Santa Barbara for the weekend visiting old friend and high school XC teammate Mitch. I navigated a bike path that went to the water and up to the UCSB campus, which is unreal. It's on a cliff above the ocean, and a quarter-mile from the beach. I need to make sure my little brother looks at school here.
I ran this up in Santa Barbara for the weekend visiting old friend and high school XC teammate Mitch. I navigated a bike path that went to the water and up to the UCSB campus, which is unreal. It's on a cliff above the ocean, and a quarter-mile from the beach. I need to make sure my little brother looks at school here.
August 20
AM: 18 miles moderate
With Valerie biking with me, I ran one last summer long run around the Newport Back Bay. I felt really good from the get go, and I came in comfortably cruising a conversational sub-6:30 pace in 1:56. That's what you get when you spend an entire long run trying to impress a lady, I guess.
With Valerie biking with me, I ran one last summer long run around the Newport Back Bay. I felt really good from the get go, and I came in comfortably cruising a conversational sub-6:30 pace in 1:56. That's what you get when you spend an entire long run trying to impress a lady, I guess.
August 18
AM: 12 miles progression run
I ran a second BCTC workout this week. This was a fairly straightforward exercise, beginning with a moderate 6.5 miles straight into a uptempo 20 minutes right around goal marathon pace (mid-5:30s), all along the creek trail.
I ran a second BCTC workout this week. This was a fairly straightforward exercise, beginning with a moderate 6.5 miles straight into a uptempo 20 minutes right around goal marathon pace (mid-5:30s), all along the creek trail.
8.18.2011
August 17
AM: 9 miles easy/moderate, hill sprints
PM: 4 miles easy
After a feeling-pretty-good run in the morning, I got in a shake-out run with Valerie in the sweat suit.
VH and I finalized our drive back east to North Carolina, which begins in earnest on Monday; we're not sure when we're going to have the opportunity to make another cross country road trip, so I'm trying to take advantage of it. On the running front, it may be somewhat of a down week, though we're giving ourselves more time than on the way out. We're making a side trip up to Big Sur and to Santa Barbara to see high school XC teammate Mitch this weekend before then.
Day 1: Irvine to St. George, UT
Day 2: Day in St. George and Zion National Park
Day 3: St. George to Boulder
Day 4: Day in Boulder
Day 5: Boulder to Tulsa, OK
Day 6: Get the f*** out of Tulsa, drive to Atlanta
Day 7: Day in Atlanta
Day 8: Atlanta to Durham
I'm thrilled to get back.
PM: 4 miles easy
After a feeling-pretty-good run in the morning, I got in a shake-out run with Valerie in the sweat suit.
VH and I finalized our drive back east to North Carolina, which begins in earnest on Monday; we're not sure when we're going to have the opportunity to make another cross country road trip, so I'm trying to take advantage of it. On the running front, it may be somewhat of a down week, though we're giving ourselves more time than on the way out. We're making a side trip up to Big Sur and to Santa Barbara to see high school XC teammate Mitch this weekend before then.
Day 1: Irvine to St. George, UT
Day 2: Day in St. George and Zion National Park
Day 3: St. George to Boulder
Day 4: Day in Boulder
Day 5: Boulder to Tulsa, OK
Day 6: Get the f*** out of Tulsa, drive to Atlanta
Day 7: Day in Atlanta
Day 8: Atlanta to Durham
I'm thrilled to get back.
8.17.2011
August 16
AM: 11 miles easy
PM: 30:00 swim
An easy out-and-back on the creek trail and then swimming in the afternoon. It's a good thing I'm leaving California this week because I'm only just now getting sick of running on the same trail every day.
PM: 30:00 swim
An easy out-and-back on the creek trail and then swimming in the afternoon. It's a good thing I'm leaving California this week because I'm only just now getting sick of running on the same trail every day.
8.16.2011
August 15
AM: 12 x 2:00 on/1:00 off - 10 miles
PM: 4 miles easy
I felt so much better today on my workout than the last few days of last week. It's hard to believe it, but this is our last week in California. We're on the road back to North Carolina next Monday after months away. I love it out here, but I'm definitely beginning to feel a little homesick for Durham and am ready to get back.
PM: 4 miles easy
I felt so much better today on my workout than the last few days of last week. It's hard to believe it, but this is our last week in California. We're on the road back to North Carolina next Monday after months away. I love it out here, but I'm definitely beginning to feel a little homesick for Durham and am ready to get back.
August 14 (78 miles/week)
AM: 6 miles easy
I needed a shorter run today, so just ran early in Carlsbad to the lagoon before more family time at the San Diego Zoo.
I needed a shorter run today, so just ran early in Carlsbad to the lagoon before more family time at the San Diego Zoo.
August 13
AM: 10 miles easy/moderate
I ran from my brother's house in Carlsbad in the morning to this cool lagoon with a packed dirt trail on the side, and then explored the neighborhoods a little bit.
In the afternoon, we went snorkeling in La Jolla during leopard shark swarming, which was completely surreal.
I ran from my brother's house in Carlsbad in the morning to this cool lagoon with a packed dirt trail on the side, and then explored the neighborhoods a little bit.
In the afternoon, we went snorkeling in La Jolla during leopard shark swarming, which was completely surreal.
8.15.2011
August 12
PM: 15 miles easy
After a conference call in the morning, I ran a long run after work before we drove to Carlsbad for the weekend. I felt unbelievably flat and stale--this was one of those unexpectedly horrible runs that comes out of nowhere, but odds are I'll feel better tomorrow.
After a conference call in the morning, I ran a long run after work before we drove to Carlsbad for the weekend. I felt unbelievably flat and stale--this was one of those unexpectedly horrible runs that comes out of nowhere, but odds are I'll feel better tomorrow.
August 11
AM: 10 miles easy
PM: 30:00 swim
Relaxed morning run followed by an evening swim that felt considerably better and more relaxed than earlier this week.
PM: 30:00 swim
Relaxed morning run followed by an evening swim that felt considerably better and more relaxed than earlier this week.
August 10
AM: 15:00 @ half-marathon pace, 3:00 recovery, 10:00 @ 10-mile pace, 3:00 recovery, 5:00 @ 10k pace - 11 miles
PM: 5 miles easy
I ran the BCTC workout this week on the creek trail, hitting 5:30 pace on the first rep and then working down from there. A sweatsuit shake-out followed in the evening.
PM: 5 miles easy
I ran the BCTC workout this week on the creek trail, hitting 5:30 pace on the first rep and then working down from there. A sweatsuit shake-out followed in the evening.
8.10.2011
August 9
AM: 10 miles easy
I managed a run on the creek path and the back bay in the morning, but work and a conference call led me to bag a second run today.
I managed a run on the creek path and the back bay in the morning, but work and a conference call led me to bag a second run today.
August 8
AM: 11 miles easy
PM: 30:00 swimming
I felt like someone stabbed me in the quad with an ice pick this morning. There's some lingering soreness from Saturday's race.
Valerie and I got in a swim after work. Unlike last year, it's probably a good idea to get at least a little feel for the water before attempting Nic School triathlon over Labor Day weekend this year. Though I had a good showing in 2009, last year's race was downright brutal.
PM: 30:00 swimming
I felt like someone stabbed me in the quad with an ice pick this morning. There's some lingering soreness from Saturday's race.
Valerie and I got in a swim after work. Unlike last year, it's probably a good idea to get at least a little feel for the water before attempting Nic School triathlon over Labor Day weekend this year. Though I had a good showing in 2009, last year's race was downright brutal.
August 7 (83 miles/week)
PM: 9 miles easy
I got in a recovery run in the evening after spending most of the day watching the US Open of Surfing at Huntington Beach. Those guys are good.
I got in a recovery run in the evening after spending most of the day watching the US Open of Surfing at Huntington Beach. Those guys are good.
August 6 (Xterra Snow Valley Half Marathon)
AM: Half Marathon trail race, 1:33:03, 1st overall - 16 miles
I was shut out of a race next weekend in San Diego, so I opted to enter the Xterra Snow Valley half marathon at the last minute. With an accompanying 10k race, Valerie, too, said she was in, so off we went this morning for the 90-minute drive to the ski town above the Inland Empire.
I've been training on flat bike paths and at sea level all summer, and this race was up and down a mountain at more than 7,000 feet. What could go wrong?
The drop in temperature was welcomed, even from the mild coastal climate. It was less than 60 degrees when we arrived, and I noticed the thin air immediately. Following a 15-minute warmup over the only flat section of the course, I offered one suggestion to Valerie: "Don't go out too fast. That will ruin your day here."Indeed, when you red-line at altitude, it's difficult to come back from that in a race, or so I've read. Fortunately for the sake of clarity, I'd take that little altitude experiment out of the lab and into the field in just a few short minutes when the race began.
The course was a flat, 1k starter loop followed by two 10k loops on mostly single-track with some fire roads. When the gun went off, I passed the first 1k loop with what was already such a big lead that I had to look back to make sure I hadn't made a wrong turn, making me worry that I'd gone out too fast. I'm sure it will be fine, I thought.
The opening 10k loop then commenced and began 15 minutes of climbing up winding single track trail. Here, I peeked around a turn and saw the second-place runner no more than 20 seconds behind me, and I picked it up another gear. Getting out of sight proved pretty easy with all of the switchbacks and hills, but that could have just as easily meant that this guy was right on my tail.
Shortly thereafter, the single track gave way to a 10-15 minute stretch of fire road that climbed gradually before we hit the apex of the 10k loop and finally and mercifully pitched downward toward the starting area. I had plenty of running room at this point, and the trail offered sublime overlooks of the valley below as various critters--some of them undoubtedly rattlesnakes--scurried around the brush beside me.
I also felt like I was wearing a snorkel that fit too snugly. Pressure built in my sinuses and I struggled to get air as the effects of altitude overwhelmed me. Since there wasn't much I could do about that at this point, I tried to open up my stride and accelerate on the open fire road, realizing shortly after the first aid station that second-place was still within earshot. I tried to drown out the lingering doubt: what the hell am I doing up here? I have to do another lap of this nonsense?
I survived the second loop but ran slower, ending my basically arbitrary goal of running under 90 minutes. Given that I wasn't running particularly fast, I was clearly near race effort, but I assumed this was a hallmark of trail racing: like guys with beards, prayer flags, and Vibram Five-Fingers. The get-up-and-go and sense of urgency I felt after hitting the fire road after the first climb was now gone. In fact, I was beginning to get a little lightheaded, so much that I fell right on my face when approaching another stretch of single track; the fall got me thinking straight again as the warm air and dirt hit my now bleeding hands and knees. This mercifully preceded a long descent, signaling the end of the race and a comfortable margin of victory.
After crossing the finish line in 1:33 for a half marathon--a slower pace than most recovery runs--I was nonetheless thoroughly taxed and feeling confident I was going to throw up all over the parking lot. I jogged a slow mile cool down and then called it a day and enjoyed somebarbecueburgers on the grill. I came away with kind of a sweet handmade award forged from an old ski, a free pair of trail racers, and the memory of my first race at altitude.
At the awards, we found out that Valerie won her age group, which was outstanding. She ran a really smart race, passing people the entire way and generally raising hell out there, as she is wont to do. Despite feeling a little wiped out, we drove back down the mountain and made it to Huntington Beach in time for a free MGMT show, which was pretty solid in itself, and I made a point to take several prolonged sea-level breaths.
I was shut out of a race next weekend in San Diego, so I opted to enter the Xterra Snow Valley half marathon at the last minute. With an accompanying 10k race, Valerie, too, said she was in, so off we went this morning for the 90-minute drive to the ski town above the Inland Empire.
I've been training on flat bike paths and at sea level all summer, and this race was up and down a mountain at more than 7,000 feet. What could go wrong?
The drop in temperature was welcomed, even from the mild coastal climate. It was less than 60 degrees when we arrived, and I noticed the thin air immediately. Following a 15-minute warmup over the only flat section of the course, I offered one suggestion to Valerie: "Don't go out too fast. That will ruin your day here."Indeed, when you red-line at altitude, it's difficult to come back from that in a race, or so I've read. Fortunately for the sake of clarity, I'd take that little altitude experiment out of the lab and into the field in just a few short minutes when the race began.
The course was a flat, 1k starter loop followed by two 10k loops on mostly single-track with some fire roads. When the gun went off, I passed the first 1k loop with what was already such a big lead that I had to look back to make sure I hadn't made a wrong turn, making me worry that I'd gone out too fast. I'm sure it will be fine, I thought.
The opening 10k loop then commenced and began 15 minutes of climbing up winding single track trail. Here, I peeked around a turn and saw the second-place runner no more than 20 seconds behind me, and I picked it up another gear. Getting out of sight proved pretty easy with all of the switchbacks and hills, but that could have just as easily meant that this guy was right on my tail.
Shortly thereafter, the single track gave way to a 10-15 minute stretch of fire road that climbed gradually before we hit the apex of the 10k loop and finally and mercifully pitched downward toward the starting area. I had plenty of running room at this point, and the trail offered sublime overlooks of the valley below as various critters--some of them undoubtedly rattlesnakes--scurried around the brush beside me.
I also felt like I was wearing a snorkel that fit too snugly. Pressure built in my sinuses and I struggled to get air as the effects of altitude overwhelmed me. Since there wasn't much I could do about that at this point, I tried to open up my stride and accelerate on the open fire road, realizing shortly after the first aid station that second-place was still within earshot. I tried to drown out the lingering doubt: what the hell am I doing up here? I have to do another lap of this nonsense?
I survived the second loop but ran slower, ending my basically arbitrary goal of running under 90 minutes. Given that I wasn't running particularly fast, I was clearly near race effort, but I assumed this was a hallmark of trail racing: like guys with beards, prayer flags, and Vibram Five-Fingers. The get-up-and-go and sense of urgency I felt after hitting the fire road after the first climb was now gone. In fact, I was beginning to get a little lightheaded, so much that I fell right on my face when approaching another stretch of single track; the fall got me thinking straight again as the warm air and dirt hit my now bleeding hands and knees. This mercifully preceded a long descent, signaling the end of the race and a comfortable margin of victory.
After crossing the finish line in 1:33 for a half marathon--a slower pace than most recovery runs--I was nonetheless thoroughly taxed and feeling confident I was going to throw up all over the parking lot. I jogged a slow mile cool down and then called it a day and enjoyed some
 |
| Beasts from the East at Snow Valley |
8.09.2011
8.05.2011
August 4
AM: 10 miles easy
I found a race to jump in this weekend: the XTerra Snow Valley half marathon. Close to Big Bear, CA (where Ryan Hall grew up), it's a trail race at higher than 7,000 feet. Given that I've been training at sea level and on mostly flat trails all summer, this should be interesting. But I really want to race, and it sounds like a doozy.
I found a race to jump in this weekend: the XTerra Snow Valley half marathon. Close to Big Bear, CA (where Ryan Hall grew up), it's a trail race at higher than 7,000 feet. Given that I've been training at sea level and on mostly flat trails all summer, this should be interesting. But I really want to race, and it sounds like a doozy.
8.03.2011
August 3
AM: 9 miles easy
PM: 5 miles easy
A couple of slow recovery runs, the second of which was with Valerie and in the sweat suit, bringing back memories from wrestling in high school. With that in mind, I felt like posting this video of one of the scariest athletes ever. Note that despite what Bob Costas says in the video, Karelin would famously go on to lose his last match to American Rulon Gardner immediately after the montage aired in one of the greatest upsets in Olympic history.
PM: 5 miles easy
A couple of slow recovery runs, the second of which was with Valerie and in the sweat suit, bringing back memories from wrestling in high school. With that in mind, I felt like posting this video of one of the scariest athletes ever. Note that despite what Bob Costas says in the video, Karelin would famously go on to lose his last match to American Rulon Gardner immediately after the montage aired in one of the greatest upsets in Olympic history.
August 2
AM: 15 x 1:00 on/off - 10 miles
PM: 5 miles easy
I ran an OK workout on the creek trail in the morning, followed by a shake-out run in the sweat suit in the evening. With less than three weeks until I'm dumped back into east coast weather, it's about that time again.
PM: 5 miles easy
I ran an OK workout on the creek trail in the morning, followed by a shake-out run in the sweat suit in the evening. With less than three weeks until I'm dumped back into east coast weather, it's about that time again.
August 1
AM: 8 miles easy, hill sprints
PM: weights, core
A morning bathroom stop truncated my run, but I still fit in hill sprints on the ramp at Main Street.
PM: weights, core
A morning bathroom stop truncated my run, but I still fit in hill sprints on the ramp at Main Street.
July 31 (93 miles/week)
AM: 12 miles easy/moderate
I ran again on the creek trail in the morning, finishing the last 1.5 miles with Valerie when I caught up with her. We experienced the first rain of the summer, albeit just a light drizzle. I miss the smell of rain on asphalt.
I ran again on the creek trail in the morning, finishing the last 1.5 miles with Valerie when I caught up with her. We experienced the first rain of the summer, albeit just a light drizzle. I miss the smell of rain on asphalt.
7.31.2011
July 30
PM: 18 miles easy
After surfing in the morning, I went out in the heat of the day for my long run around the back bay in Newport Beach. I came back with dry mouth and sunburn for my efforts in the first run where I've really felt the heat here in California.
After surfing in the morning, I went out in the heat of the day for my long run around the back bay in Newport Beach. I came back with dry mouth and sunburn for my efforts in the first run where I've really felt the heat here in California.
July 29
AM: 9 miles easy
PM: 5 miles easy
Following an easy morning run on the creek path, I had to bag my race in San Francisco this weekend because Wilson got pretty sick. I'm going to shoot for a 15k trail race in San Diego in two weeks instead.
PM: 5 miles easy
Following an easy morning run on the creek path, I had to bag my race in San Francisco this weekend because Wilson got pretty sick. I'm going to shoot for a 15k trail race in San Diego in two weeks instead.
July 28
AM: 11 miles easy
PM: 4 miles easy
Easy recovery run on the creek path, and then a shake-out run with Valerie in the evening.
PM: 4 miles easy
Easy recovery run on the creek path, and then a shake-out run with Valerie in the evening.
July 27
AM: 2-mile, 800m, 2-mile, 800m, with 3:00 jog recoveries - 10 miles
PM: weights, core
I ran this workout on the creek trail, using the Garmin to take splits. I'd say I felt good enough, trying to hit half-marathon pace on the long reps and 5k pace on the short reps.
Splits: 10:48, 2:30, 10:49, 2:28
PM: weights, core
I ran this workout on the creek trail, using the Garmin to take splits. I'd say I felt good enough, trying to hit half-marathon pace on the long reps and 5k pace on the short reps.
Splits: 10:48, 2:30, 10:49, 2:28
July 25
AM: 10 miles easy
PM: 5 miles easy
Today was a pair of east runs on the creek path: one to the back bay in the morning, and another to the Civic Center in Irvine in the evening.
PM: 5 miles easy
Today was a pair of east runs on the creek path: one to the back bay in the morning, and another to the Civic Center in Irvine in the evening.
July 25
AM: 9 miles easy
Morning run on the creek path before a long day at work with a presentation and late deadline.
Morning run on the creek path before a long day at work with a presentation and late deadline.
7.24.2011
July 24 (76 miles/week)
AM: 15 miles moderate
I ventured out again for an out-and-back on the creek trail for my long run this morning. Obviously, I haven't really grown tired of this run yet. There's all of one stoplight with constantly changing scenery, so it's difficult to get too boring or monotonous.
This morning was one of the best runs of the summer: my legs felt fantastic. I floated the last 6.5 miles in 40 minutes without trying to pick up the pace at all or really pushing too much. I hope I can carry these loose legs and positive feelings into the half marathon in San Francisco next weekend.
I ventured out again for an out-and-back on the creek trail for my long run this morning. Obviously, I haven't really grown tired of this run yet. There's all of one stoplight with constantly changing scenery, so it's difficult to get too boring or monotonous.
This morning was one of the best runs of the summer: my legs felt fantastic. I floated the last 6.5 miles in 40 minutes without trying to pick up the pace at all or really pushing too much. I hope I can carry these loose legs and positive feelings into the half marathon in San Francisco next weekend.
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