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.
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