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.
9.28.2011
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.
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