AM: 19 miles easy/moderate
I ran up to Reed's place for what has become our go-to long run in recent weeks across campus and through Duke Forest. Despite unseasonably hot temperatures of almost 80 degrees at the end of the run, we still ran faster than we have in recent weeks, clocking about 6:40 pace for the entire run over a longer effort, which is great because Duke Forest is slow-going with a lot of hills and loose footing. A law school water stop at mile 13 was critical.
One ice bath and Chipotle burrito later, and I'm feeling right as rain again. My left IT band has been achy for about two weeks now. I'm trying to nuke it with foam rolling and Advil. It's more of a dull discomfort that doesn't seem to affect my ability to run fast (as this week's solid workouts indicated), but damn it if it isn't annoying.
2.27.2011
February 26
AM: 10-mile progression run - 13 miles
I jogged 10 minutes over to East Campus with the goal of six progressively faster 1.65-mile laps, beginning around marathon pace and working down to the point where I tried to slam the door shut on the last lap. I ended up starting faster and finishing faster than I expected in what turned out to be a great workout. I finished 10 miles in 55 minutes and change as a result, running hard but controlled. Today was a confidence booster.
Lap Splits: 9:28 (5:44 pace), 9:26, 9:19, 9:10, 9:03, 8:49 (5:19 pace)
2.26.2011
February 25
AM: 11 miles easy
PM: 6 miles easy
I got in a lunchtime run in Duke Forest and the WaDuke trail, and then went out again with Valerie in the evening before dinner and hanging out with friends in the Green Room, as made famous in Bull Durham. Valerie's running is looking as good as I've ever seen it at this point.
PM: 6 miles easy
I got in a lunchtime run in Duke Forest and the WaDuke trail, and then went out again with Valerie in the evening before dinner and hanging out with friends in the Green Room, as made famous in Bull Durham. Valerie's running is looking as good as I've ever seen it at this point.
2.23.2011
February 23
AM: 6'/5'/4'/3'/2'/1' @ 10k pace or better with 1:00 jog recoveries - 13 miles
I met the Bull City Track Club on the East Campus trail, running from my apartment downtown. I ended up doing most of this workout in lock step with Reed, and pushed each other well over the gently rolling dirt loop. The short recoveries definitely made it an honest effort. A long cooldown gave me 13, which is good because I have may hands full with a day trip to Charlotte and write two papers at some point today.
I met the Bull City Track Club on the East Campus trail, running from my apartment downtown. I ended up doing most of this workout in lock step with Reed, and pushed each other well over the gently rolling dirt loop. The short recoveries definitely made it an honest effort. A long cooldown gave me 13, which is good because I have may hands full with a day trip to Charlotte and write two papers at some point today.
2.22.2011
2.21.2011
February 21
AM: 10 miles easy
Relaxed run with Reed in the morning through campus with a short loop on the WaDuke trail. The legs still felt a little stiff this morning. No evening run, but I did get in some core work, and I'm up to 60 push-ups in one set at this point, which probably rivals what I could do during wrestling season in high school. Valerie and I also drove down to meet the stranded Billy and Sarah Askey, who'd had their flight cancelled and were stuck in North Carolina for another night.
Relaxed run with Reed in the morning through campus with a short loop on the WaDuke trail. The legs still felt a little stiff this morning. No evening run, but I did get in some core work, and I'm up to 60 push-ups in one set at this point, which probably rivals what I could do during wrestling season in high school. Valerie and I also drove down to meet the stranded Billy and Sarah Askey, who'd had their flight cancelled and were stuck in North Carolina for another night.
2.20.2011
February 20 (90 miles/week)
AM: 16 miles easy
I got in a long run with Reed and Billy, who was in town for the weekend visiting, through campus and Duke Forest. It was great to catch up despite a short visit.
I felt good yesterday. Today? No so much. I was flat almost the entire time. Interestingly, I ran almost exactly the same time for 16 miles that I did last week with Reed, except that we ran a completely different loop. The weather in North Carolina is still amazing for February, with highs in the 60s and 70s every day.
I got in a long run with Reed and Billy, who was in town for the weekend visiting, through campus and Duke Forest. It was great to catch up despite a short visit.
I felt good yesterday. Today? No so much. I was flat almost the entire time. Interestingly, I ran almost exactly the same time for 16 miles that I did last week with Reed, except that we ran a completely different loop. The weather in North Carolina is still amazing for February, with highs in the 60s and 70s every day.
2.19.2011
February 19
AM: 3 miles @ half-marathon pace, 400 jog, 2 miles @ 10-mile pace, 400 jog, 800m @ 5k pace or better - 10 miles
Today's workout on the track made up for Wednesday's horrid effort on the hills, despite a strong headwind on the home stretch and running this solo. I was under the target of 16:00 on the 3-mile, and under the target of 10:30 on the 2-mile, taking a 3:00 and 400m jog recovery between those. The only downside was taking a longer than expected recovery jog (5:00) while the Duke football team poured across the track between the 2-mile and the 800m. This was the start of more pace-specific work gearing up for the half-marathon in Georgia next month.
Splits: 15:49, 10:21, 2:23
Today's workout on the track made up for Wednesday's horrid effort on the hills, despite a strong headwind on the home stretch and running this solo. I was under the target of 16:00 on the 3-mile, and under the target of 10:30 on the 2-mile, taking a 3:00 and 400m jog recovery between those. The only downside was taking a longer than expected recovery jog (5:00) while the Duke football team poured across the track between the 2-mile and the 800m. This was the start of more pace-specific work gearing up for the half-marathon in Georgia next month.
Splits: 15:49, 10:21, 2:23
February 18
AM: 9 miles easy
I was on deadline for a project today, but I squeezed in an hour's run around lunch in Forest Hills Park.
I was on deadline for a project today, but I squeezed in an hour's run around lunch in Forest Hills Park.
February 16
AM: 4 x :60/:90 hill repeats, 10+ miles
PM: weights, core
I met the Bull City Track Club in Duke Forest for some hill repeats. Today was undeniably rough, running four sets of :60 and :90 hill repeats. I felt tired going into the workout, and was decidedly dropped by Jason in the second half, who is rounding into shape nicely. Despite the crappy morning, I had a good effort at the gym in the evening with Valerie.
PM: weights, core
I met the Bull City Track Club in Duke Forest for some hill repeats. Today was undeniably rough, running four sets of :60 and :90 hill repeats. I felt tired going into the workout, and was decidedly dropped by Jason in the second half, who is rounding into shape nicely. Despite the crappy morning, I had a good effort at the gym in the evening with Valerie.
February 15
AM: 10 miles moderate
I have some catching up to do on the training log after a busy week. This was a quick run on the ATT. I usually don't time my easy days, but I was moving along well enough that I hit my watch on the turnaround to come home in 29:40 for the last 5 miles. In shorts and a t-shirt, it was hard to hold back today.
I have some catching up to do on the training log after a busy week. This was a quick run on the ATT. I usually don't time my easy days, but I was moving along well enough that I hit my watch on the turnaround to come home in 29:40 for the last 5 miles. In shorts and a t-shirt, it was hard to hold back today.
2.15.2011
February 14
AM: 9 miles easy
PM: 6 miles easy
In another mild day in Durham, I ran with Reed in the morning, and then again solo through Forest Hills Park in the late afternoon.
PM: 6 miles easy
In another mild day in Durham, I ran with Reed in the morning, and then again solo through Forest Hills Park in the late afternoon.
February 13 (85 miles/week)
AM: "5k XC race", 14:52, 9 miles
PM: 5 miles easy
Reed joined a packed car with me, Valerie, and her mom to go to a low-key XC 5k race this morning. Unfortunately, there were no mile markers, and the course was decidedly short, so this one is just getting logged as a workout. Alex launched up a hill about a mile into the race, but I made no move to follow. This isn't to say that had opted for more than a workout effort, I would have stayed with him, because he ended up with a 14:14, but I never found myself tying up, even at the end. This isn't good practice on my part, but I suppose I let myself get frustrated.
The whole day was kind of forgettable because all you want in a race is an accurate, marked course (the course already had permanent mile markers, which weren't incorporated), and today had neither.
With temperatures in the 60s, however, I couldn't resist going out for a second run at sunset.
PM: 5 miles easy
Reed joined a packed car with me, Valerie, and her mom to go to a low-key XC 5k race this morning. Unfortunately, there were no mile markers, and the course was decidedly short, so this one is just getting logged as a workout. Alex launched up a hill about a mile into the race, but I made no move to follow. This isn't to say that had opted for more than a workout effort, I would have stayed with him, because he ended up with a 14:14, but I never found myself tying up, even at the end. This isn't good practice on my part, but I suppose I let myself get frustrated.
The whole day was kind of forgettable because all you want in a race is an accurate, marked course (the course already had permanent mile markers, which weren't incorporated), and today had neither.
With temperatures in the 60s, however, I couldn't resist going out for a second run at sunset.
2.12.2011
February 12
AM: 10+ miles easy, 6 x :10 hill sprints
Easy solo run on a gorgeous day in Durham. I stopped near the trail head for hill sprints as well.
Easy solo run on a gorgeous day in Durham. I stopped near the trail head for hill sprints as well.
February 11
PM: 16 miles easy/moderate
With a decidedly lighter load than yesterday, I met Reed around noon for a long run in almost perfect 50-degree weather and sunny skies. I got in 16 in 1:50 despite most of the run winding through the slow-footed and rolling Duke Forest.
With a decidedly lighter load than yesterday, I met Reed around noon for a long run in almost perfect 50-degree weather and sunny skies. I got in 16 in 1:50 despite most of the run winding through the slow-footed and rolling Duke Forest.
February 10
AM: 9 miles easy
PM: 4 miles easy
I met Jason for a pre-dawn run from downtown through campus for about an hour before a long day of both classes and interviews. I made it out before dinner for a short run around East Campus, which proved to be a great way to clear my head.
PM: 4 miles easy
I met Jason for a pre-dawn run from downtown through campus for about an hour before a long day of both classes and interviews. I made it out before dinner for a short run around East Campus, which proved to be a great way to clear my head.
February 9
AM: 6 miles steady w/ :50 surges @ 5k pace every 800m - 10 miles
I had a decent workout this morning with the Bull City Track Club, running more than a minute faster than a similar workout two weeks ago on the hills of the WaDuke trail, getting under 6:00 pace for the full effort. I'm looking at another low-key race on Sunday, so this looks like it'll be my only workout this week otherwise.
I had a decent workout this morning with the Bull City Track Club, running more than a minute faster than a similar workout two weeks ago on the hills of the WaDuke trail, getting under 6:00 pace for the full effort. I'm looking at another low-key race on Sunday, so this looks like it'll be my only workout this week otherwise.
February 8
AM: 10 miles easy
PM: weights, core
Easy run on the ATT in the morning, followed by the gym with Valerie in the evening.
PM: weights, core
Easy run on the ATT in the morning, followed by the gym with Valerie in the evening.
February 7
AM: 4 miles easy
PM: 8 miles easy
I ran easy but short in the morning in Forest Hills Park with a midterm that immediately followed. I went out with Valerie for an easy run later in the evening through East and West Campus.
PM: 8 miles easy
I ran easy but short in the morning in Forest Hills Park with a midterm that immediately followed. I went out with Valerie for an easy run later in the evening through East and West Campus.
2.06.2011
February 6 (97 miles/week)
AM: 19 miles easy
Relaxed run through the hills of the WaDuke trail and Duke Forest. I wasn't feeling particularly spry, but I got the run in well enough. A nap is certainly going to follow this running log entry.
Relaxed run through the hills of the WaDuke trail and Duke Forest. I wasn't feeling particularly spry, but I got the run in well enough. A nap is certainly going to follow this running log entry.
2.05.2011
February 5
AM: 5-mile tempo, 5:00 jog recovery, 4 x 200m with 200 jog recovery - 12 miles
Good but not great workout this morning at the track, hitting the times albeit not as evenly as desired. Negative splits are always better.
I struck out on my own around noon with the intention of hitting my goal half-marathon pace (5:20, or sub-1:10:00 pace), followed by a little speed at the end for some turnover. It was cool and wet though the rain had stopped falling by the time I went out for the workout.
Splits: 26:36 (5:17, 5:18, 5:18, 5:21, 5:19), :32, :33, :31, :31
Good but not great workout this morning at the track, hitting the times albeit not as evenly as desired. Negative splits are always better.
I struck out on my own around noon with the intention of hitting my goal half-marathon pace (5:20, or sub-1:10:00 pace), followed by a little speed at the end for some turnover. It was cool and wet though the rain had stopped falling by the time I went out for the workout.
Splits: 26:36 (5:17, 5:18, 5:18, 5:21, 5:19), :32, :33, :31, :31
February 4
AM: 11 miles easy
PM: 6 miles easy
A pair of easy runs in the cold rain today. I probably wouldn't have gone out again, but I was able to meet Dan Reese in the afternoon at school.
PM: 6 miles easy
A pair of easy runs in the cold rain today. I probably wouldn't have gone out again, but I was able to meet Dan Reese in the afternoon at school.
2.04.2011
February 3
AM: 10 miles easy
PM: weights, core
Recovery day on the ATT in the morning, followed by the gym with Valerie in the evening. After nearly 70-degree weather yesterday, the cold is back in force.
PM: weights, core
Recovery day on the ATT in the morning, followed by the gym with Valerie in the evening. After nearly 70-degree weather yesterday, the cold is back in force.
2.02.2011
February 2
AM: 10 x 300m hill repeats, 9 miles
PM: 4 miles easy
I met the BCTC out at Couch Mountain in the morning for a session of hill repeats, averaging right around 1:00 for each on the muddy gravel road with the last rep as the fastest. After school, Valerie and I went out for an easy shake-out run around East Campus.
PM: 4 miles easy
I met the BCTC out at Couch Mountain in the morning for a session of hill repeats, averaging right around 1:00 for each on the muddy gravel road with the last rep as the fastest. After school, Valerie and I went out for an easy shake-out run around East Campus.
2.01.2011
February 1
AM: 12 miles easy
Ran on my own in the morning across campus to the WaDuke trail with a loop around Duke Gardens. The legs felt a little tired and battered today, so I took it really easy. Active recovery was the name of the game today.
Ran on my own in the morning across campus to the WaDuke trail with a loop around Duke Gardens. The legs felt a little tired and battered today, so I took it really easy. Active recovery was the name of the game today.
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