AM: 10 miles easy
A slow, jet-lagged run with Reed in the morning through campus and the fitness loop.
10.31.2011
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.
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