AM: 3 miles easy
PM: 11 miles easy
After a quick morning shake-out run, I ran after classes with Reed and David Roche through Duke Forest from school.
3.31.2011
March 30
AM: 1000m, 800m, 2 x 600m, 4x400m, 2 x 200m @ 5k pace or better - 9 miles
I met the BCTC for the morning's workout at the track, spiking up for the first time in a while. It was short and sweet with 200 jog recoveries with a full lap jog recovery between the 600s. Reed and I worked off of each other pretty well trading off the leads with Jason and Ulf just behind. Today was good enough to make me think I may actually be able to pop a decent 5k next weekend at Duke. Today felt kind of fast, but aerobically I never felt terribly taxed, even with the relatively short recoveries.
Splits: 2:59, 2:22, 1:48, 1:46, :70, :67, :68, :65, :32, :31
I met the BCTC for the morning's workout at the track, spiking up for the first time in a while. It was short and sweet with 200 jog recoveries with a full lap jog recovery between the 600s. Reed and I worked off of each other pretty well trading off the leads with Jason and Ulf just behind. Today was good enough to make me think I may actually be able to pop a decent 5k next weekend at Duke. Today felt kind of fast, but aerobically I never felt terribly taxed, even with the relatively short recoveries.
Splits: 2:59, 2:22, 1:48, 1:46, :70, :67, :68, :65, :32, :31
3.29.2011
March 29
AM: 5 miles easy/moderate
I squeezed in a morning run around basically working from the time I got up until the time I go to bed. I'm fortunately in a light couple of weeks because of racing, and an easy 30 minutes for me typically leaves me feeling the benefits of a day off with out the weird stale feeling.
I squeezed in a morning run around basically working from the time I got up until the time I go to bed. I'm fortunately in a light couple of weeks because of racing, and an easy 30 minutes for me typically leaves me feeling the benefits of a day off with out the weird stale feeling.
March 28
PM: 10 miles easy
Because of school work, I had to wait until the afternoon to run. The legs felt tired and heavy when I did, so I took it really slow.
Because of school work, I had to wait until the afternoon to run. The legs felt tired and heavy when I did, so I took it really slow.
3.27.2011
March 27 (85 miles/week)
AM: 17 miles easy
Reed and I ran long, starting from his place, through campus, and hitting a loop in Duke Forest. The new cold weather left me feeling pretty stiff and sore, so I made a point to take an ice bath afterward.
Other than that, at this point I'm staying amply busy with school and can't wait to race in DC next week, as well as getting a chance to see some friends.
Reed and I ran long, starting from his place, through campus, and hitting a loop in Duke Forest. The new cold weather left me feeling pretty stiff and sore, so I made a point to take an ice bath afterward.
Other than that, at this point I'm staying amply busy with school and can't wait to race in DC next week, as well as getting a chance to see some friends.
3.26.2011
March 26
AM: Long WaDuke loop tempo, 4:00 jog recovery, long fitness loop, 3:00 jog recovery, 4 x 2:00 on/off - 12 miles
PM: 4 miles easy
I ran into David and Megan right as I was warming up, only to find out that the track was closed: bummer. This then called some improvisation. I ran over to the Duke Fitness Club off of Erwin because I remember that they had a track, but as it turns out it is both closed to the public and neither 200m nor 400m, which clearly negates the point of running a track workout. Thus, I accepted my fate and opted for another workout on the WaDuke trail.
Naturally, the comedy of errors continued. I forgot to start my watch on the first tempo and had to run by feel as a result. This usually runs about 20 minutes for the loop that features a steady barrage of hills. I did manage to time the long fitness loop (from the WaDuke parking lot, around the fitness loop, and to the bridge) in 6:59, which is great because I don't think I've ever clocked this under 7:00, much less following a hard tempo run. By the time I finished with the last set of 2:00 on/off, I had definitely put in a quality effort.
Later on, I ran at dusk in the cold rain, stretching with the rope and using to foam roller, to finish up a solid day of running.
PM: 4 miles easy
I ran into David and Megan right as I was warming up, only to find out that the track was closed: bummer. This then called some improvisation. I ran over to the Duke Fitness Club off of Erwin because I remember that they had a track, but as it turns out it is both closed to the public and neither 200m nor 400m, which clearly negates the point of running a track workout. Thus, I accepted my fate and opted for another workout on the WaDuke trail.
Naturally, the comedy of errors continued. I forgot to start my watch on the first tempo and had to run by feel as a result. This usually runs about 20 minutes for the loop that features a steady barrage of hills. I did manage to time the long fitness loop (from the WaDuke parking lot, around the fitness loop, and to the bridge) in 6:59, which is great because I don't think I've ever clocked this under 7:00, much less following a hard tempo run. By the time I finished with the last set of 2:00 on/off, I had definitely put in a quality effort.
Later on, I ran at dusk in the cold rain, stretching with the rope and using to foam roller, to finish up a solid day of running.
3.25.2011
March 25
AM: 4 miles easy, core
PM: 11 miles easy
After a shake-out run and core work in the morning, I met Reed for a run through Duke Forest and West Campus in the late afternoon. The plan now is to jump on the track in the morning for a 5k workout.
PM: 11 miles easy
After a shake-out run and core work in the morning, I met Reed for a run through Duke Forest and West Campus in the late afternoon. The plan now is to jump on the track in the morning for a 5k workout.
March 24
AM: 10 miles moderate
PM: weights, core
After battling soreness over the last few days, I felt fantastic during my run and had to fight to hold myself back. I rolled in comfortably under 6:30 pace for 10 miles on the ATT. Later, Valerie and I went to the gym before watching the glorious Duke basketball game.
PM: weights, core
After battling soreness over the last few days, I felt fantastic during my run and had to fight to hold myself back. I rolled in comfortably under 6:30 pace for 10 miles on the ATT. Later, Valerie and I went to the gym before watching the glorious Duke basketball game.
March 23
AM: 2 laps fitness loop @ 10k pace, 3:00 jog, 6 x 1:00 on/off - 8 miles
I jumped in the early workout with the Bull City Track Club, running the hard efforts with Ben. Coming back from the race on Sunday, this was the perfect low-key workout to get me back. I was still really sore Monday and Tuesday. The good news is that I hit the fitness loop right at 6:00, which is my 10k PR pace.
I jumped in the early workout with the Bull City Track Club, running the hard efforts with Ben. Coming back from the race on Sunday, this was the perfect low-key workout to get me back. I was still really sore Monday and Tuesday. The good news is that I hit the fitness loop right at 6:00, which is my 10k PR pace.
March 22
AM: 11 miles easy
With an interview in the morning, I waited until after classes to run in Duke Forest and the WaDuke trail.
With an interview in the morning, I waited until after classes to run in Duke Forest and the WaDuke trail.
3.22.2011
March 21
AM: 8 miles easy
I took a recovery run in Forest Hills Park and met Monk for the last 25 minutes or so, experiencing a palpable soreness from yesterday's race.
I took a recovery run in Forest Hills Park and met Monk for the last 25 minutes or so, experiencing a palpable soreness from yesterday's race.
3.20.2011
March 20 - Publix Georgia Half Marathon (71 miles/week)
AM: Half marathon road race, 1:13:37, 4th place - 16 miles
The water-treading continues.
On account of a tough course that never seemed to have a flat section, times were slower today, but this was slower than I either wanted or expected. I had the goal of a top-5 finish, which I accomplished, but the time is the slowest for an all-out half I've run since 2006. Not good. I'm not panicking yet, but it's been exactly a year since my last PR. In that year, I've run up to 120 miles/week, but I have to be realistic in that the first year of business school has whipped my ass, and the quality of my running has suffered as a result.
I also made two rookie mistakes today. The first, forgetting my singlet, really wasn't a big deal. The second, having my shoelace come untied, probably cost me prize money. I was clinging for life to the second-place guy when it happened, and then right as the third place guy came up on me, I thought my shoe was going to come off. I made the executive decision to stop and tie it, but I lost 30 seconds between stopping, tying, and starting again. Overall, I gambled running a race where I knew going in a PR wasn't likely, and I rolled snake-eyes.
On the uphill 10th mile, I was caught yet again. Clearly, I have no malice toward a complete stranger in a road race, but I wanted to make this guy absolutely suffer as soon as he had the audacity to try and race me, mostly out of frustration from how the race was unfolding for me. I took one look to my right shoulder and accelerated so abruptly at the crest of a hill that it surprised even me. I could hear him staying close over the next two miles before slamming the door shut with a mile to go.
So that last account was a positive takeaway. Valerie also had a big PR of 1:51, which she was really happy about, and rightfully so because she looked really good. I also saw a bunch of friends during and after, including Fellows and Robbie.
Despite feeling like I'm banging my head against a wall, I'll put this behind me an soldier on. I have a chance to run fast in the coming weeks and I want to dismiss today's race as an anomaly and not reflective of my overall fitness. I do know this: this summer is going to bring more miles again. I'm not sure I earned a fast time today.
The water-treading continues.
On account of a tough course that never seemed to have a flat section, times were slower today, but this was slower than I either wanted or expected. I had the goal of a top-5 finish, which I accomplished, but the time is the slowest for an all-out half I've run since 2006. Not good. I'm not panicking yet, but it's been exactly a year since my last PR. In that year, I've run up to 120 miles/week, but I have to be realistic in that the first year of business school has whipped my ass, and the quality of my running has suffered as a result.
I also made two rookie mistakes today. The first, forgetting my singlet, really wasn't a big deal. The second, having my shoelace come untied, probably cost me prize money. I was clinging for life to the second-place guy when it happened, and then right as the third place guy came up on me, I thought my shoe was going to come off. I made the executive decision to stop and tie it, but I lost 30 seconds between stopping, tying, and starting again. Overall, I gambled running a race where I knew going in a PR wasn't likely, and I rolled snake-eyes.
On the uphill 10th mile, I was caught yet again. Clearly, I have no malice toward a complete stranger in a road race, but I wanted to make this guy absolutely suffer as soon as he had the audacity to try and race me, mostly out of frustration from how the race was unfolding for me. I took one look to my right shoulder and accelerated so abruptly at the crest of a hill that it surprised even me. I could hear him staying close over the next two miles before slamming the door shut with a mile to go.
So that last account was a positive takeaway. Valerie also had a big PR of 1:51, which she was really happy about, and rightfully so because she looked really good. I also saw a bunch of friends during and after, including Fellows and Robbie.
Despite feeling like I'm banging my head against a wall, I'll put this behind me an soldier on. I have a chance to run fast in the coming weeks and I want to dismiss today's race as an anomaly and not reflective of my overall fitness. I do know this: this summer is going to bring more miles again. I'm not sure I earned a fast time today.
3.19.2011
March 19
AM: 7 miles easy, strides
I got in an easy shake-out run this morning in Atlanta through Memorial Park and Peachtree Battle, including strides afterward.
I've set up my spring deliberately. Cherry Blossom and the Duke Invite are all about trying to run fast times. While a fast time would be nice tomorrow at the Georgia Half Marathon, the emphasis is on place given the course. My last race of the spring at the Capital City Classic 10k will be the same story.
I got in an easy shake-out run this morning in Atlanta through Memorial Park and Peachtree Battle, including strides afterward.
I've set up my spring deliberately. Cherry Blossom and the Duke Invite are all about trying to run fast times. While a fast time would be nice tomorrow at the Georgia Half Marathon, the emphasis is on place given the course. My last race of the spring at the Capital City Classic 10k will be the same story.
3.18.2011
March 18
AM: 9 miles with 5:00 @ half-marathon pace
Despite warm weather, I actually felt fantastic today during my run in Atlanta, including a short clip opening up about 6 miles into it. I felt my hip some this morning walking around but really didn't notice it at all on the run.
Despite warm weather, I actually felt fantastic today during my run in Atlanta, including a short clip opening up about 6 miles into it. I felt my hip some this morning walking around but really didn't notice it at all on the run.
March 17
AM: 9 miles easy
I got in an early run with Jason through campus before a long day at school and driving to Atlanta in the evening.
I got in an early run with Jason through campus before a long day at school and driving to Atlanta in the evening.
March 16
AM: 800m, 11 x 300m - 8 miles
I ran sort of a weird, fragmented tune-up workout with Reed and David in the mid-morning. The track was under repair on one corner, forcing us out past lane 8 on one turn, hitting the first 800 right around 2:20. After a lap jog, the grounds crew told us that we weren't allowed to run past the repaired corner at all. The subsequent protests from my two aspiring lawyer comrades were funny though. So we ran roughly 300s with ~40 seconds rest, turning in the opposite direction for the odd intervals. Keeping up with David and Reed in a miler's workout proved to be plenty enough despite the odd distances.
I ran sort of a weird, fragmented tune-up workout with Reed and David in the mid-morning. The track was under repair on one corner, forcing us out past lane 8 on one turn, hitting the first 800 right around 2:20. After a lap jog, the grounds crew told us that we weren't allowed to run past the repaired corner at all. The subsequent protests from my two aspiring lawyer comrades were funny though. So we ran roughly 300s with ~40 seconds rest, turning in the opposite direction for the odd intervals. Keeping up with David and Reed in a miler's workout proved to be plenty enough despite the odd distances.
3.15.2011
3.14.2011
March 14
AM: 10 miles easy
PM: weights, core
I met up with Reed for a run through campus and the fitness trail, and then made it to the gym with Valerie in the evening--which proved to be a frat-tacular affair. The place was packed with bros today.
PM: weights, core
I met up with Reed for a run through campus and the fitness trail, and then made it to the gym with Valerie in the evening--which proved to be a frat-tacular affair. The place was packed with bros today.
3.13.2011
March 13 (87 miles/week)
AM: 17 miles easy/moderate
I started off solo from the apartment across campus to Duke Forest. I ran into Reed about 10 miles in and finished up around East Campus and back through downtown. I was covered in salt by the end in what proved to be the warmest day of 2011 so far:
I started off solo from the apartment across campus to Duke Forest. I ran into Reed about 10 miles in and finished up around East Campus and back through downtown. I was covered in salt by the end in what proved to be the warmest day of 2011 so far:
3.12.2011
March 12
AM: 4-mile tempo @ goal 10-mile pace - 13 miles
I parked at the WaDuke and warmed up to the track for a shorter tempo run. I started off a little aggressively (2:33 for the first 800m) and faded like a rube, but I was still under the target of 5:15 pace. One corner of the track was in the process of being resurfaced, which made for some awkward tiptoeing in the infield on every lap plus some battling of the wind.
After the tempo run (Splits: 5:09, 5:11, 5:15, 5:20), I met Fellows, who was in town for a wedding, for a long 50-minute cooldown to East Campus, around and back.
I parked at the WaDuke and warmed up to the track for a shorter tempo run. I started off a little aggressively (2:33 for the first 800m) and faded like a rube, but I was still under the target of 5:15 pace. One corner of the track was in the process of being resurfaced, which made for some awkward tiptoeing in the infield on every lap plus some battling of the wind.
After the tempo run (Splits: 5:09, 5:11, 5:15, 5:20), I met Fellows, who was in town for a wedding, for a long 50-minute cooldown to East Campus, around and back.
March 11
AM: 11 miles easy
Just an easy run across campus with a loop on the WaDuke trail, plus some core work in the evening.
Just an easy run across campus with a loop on the WaDuke trail, plus some core work in the evening.
3.11.2011
March 10
AM: 6 miles easy
PM: 6 miles easy
Today brought a pair of easy recovery runs. The morning was by myself to Duke Chapel and back before an early breakfast meeting, and the evening was at sunset with Valerie for the first four miles.
PM: 6 miles easy
Today brought a pair of easy recovery runs. The morning was by myself to Duke Chapel and back before an early breakfast meeting, and the evening was at sunset with Valerie for the first four miles.
March 9
AM: 1'/2'/3'/3'/2'/'1/1'/2'/3' @ 5k/10k pace, 2:00 recovery jog, 3'/2'/1' @ 5k/10k pace with 1:00 jog between reps - 11 miles
I met the BCTC for a workout on East Campus, but because Duke is on spring break that meant it was just me, Jason, and Ben. The Wednesday workout again felt pretty crisp. The workout was pretty involved, but I think I'm writing it down correctly.
Saturday's workout will be short and fast, and then I'll have one more tune-up workout before the real racing season begins with the Publix Georgia Half Marathon on March 20: one week from this Sunday.
I met the BCTC for a workout on East Campus, but because Duke is on spring break that meant it was just me, Jason, and Ben. The Wednesday workout again felt pretty crisp. The workout was pretty involved, but I think I'm writing it down correctly.
Saturday's workout will be short and fast, and then I'll have one more tune-up workout before the real racing season begins with the Publix Georgia Half Marathon on March 20: one week from this Sunday.
3.09.2011
March 8
AM: 9 miles easy
Went for an easy hour in Forest Hills Park. I'm fighting off an inopportune cold right now, but fortunately I'm on spring break and have the time to rest appropriately.
Went for an easy hour in Forest Hills Park. I'm fighting off an inopportune cold right now, but fortunately I'm on spring break and have the time to rest appropriately.
March 7
AM: 10 miles easy
PM: 4 miles easy
Easy run in the morning solo on the ATT, and then again with Valerie on East Campus in the evening.
PM: 4 miles easy
Easy run in the morning solo on the ATT, and then again with Valerie on East Campus in the evening.
3.06.2011
March 6 (85 miles/week)
AM: 20 miles easy/moderate
I went for a run solo this morning through Duke Forest, and I more or less felt fantastic the entire time despite constant rain, like I could have run 20 more. I'm getting ready to race at this point.
I went for a run solo this morning through Duke Forest, and I more or less felt fantastic the entire time despite constant rain, like I could have run 20 more. I'm getting ready to race at this point.
March 5
AM: 10 x 3:00 on/1:00 off - 11 miles
I got in a solo workout from the apartment, across campus, and on the WaDuke trail. I didn't have the Garmin tracking the pace, but I finished the entire run just under 66 minutes including warmup and cooldown.
I got in a solo workout from the apartment, across campus, and on the WaDuke trail. I didn't have the Garmin tracking the pace, but I finished the entire run just under 66 minutes including warmup and cooldown.
March 4
PM: 12 miles easy
Easy late afternoon run that was complicated. Some poor lunch choices led to an emergency stop at Lowes.
Easy late afternoon run that was complicated. Some poor lunch choices led to an emergency stop at Lowes.
March 3
PM: 11 miles easy
Easy mid-day run with Reed through Duke Forest right after my Operations final.
Easy mid-day run with Reed through Duke Forest right after my Operations final.
March 2
AM: 4x400m @ 5k pace with 100m jog recovery, 4:30 jog, "long fitness loop tempo" on the WaDuke trail, 4:30 jog, 4x400m @ 5k pace with 100m jog recovery - 10 miles
Great workout this morning with the Bull City Track Club. Reed, Jason, and I pushed each other for a lot of this. The tempo portion in the middle was probably closer to 10k/XC pace, finishing with the trail's grueling series of short, steep hills that saw Reed put ~10 seconds on me, with Jason just 10 seconds behind me as well. We came back to the track and ran our 400s at a fast clip, so we left some in the tank today while still managing a hard effort. The short rest on the 400s made them count.
Splits: :72, :73, :72, :72, 10:17, :72, :71, :70, :66
Great workout this morning with the Bull City Track Club. Reed, Jason, and I pushed each other for a lot of this. The tempo portion in the middle was probably closer to 10k/XC pace, finishing with the trail's grueling series of short, steep hills that saw Reed put ~10 seconds on me, with Jason just 10 seconds behind me as well. We came back to the track and ran our 400s at a fast clip, so we left some in the tank today while still managing a hard effort. The short rest on the 400s made them count.
Splits: :72, :73, :72, :72, 10:17, :72, :71, :70, :66
February 28
AM: 9 miles easy
PM: weights, core
Easy run with Reed in the morning before school. Finals week this week is going to yield slightly less running.
PM: weights, core
Easy run with Reed in the morning before school. Finals week this week is going to yield slightly less running.
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