AM: 4 x mile with 2:30 (400m) jog recovery, 4 x 200m strides - 13 miles
PM: 4 miles easy
Reed and I made it to the track the morning for a relaxed, race-week workout with a longer 30-minute warmup. I tried to keep the reps just under 5:00 pace while staying relaxed, and I was able to accomplish as much. We had a little wind but an otherwise pleasantly cool spring morning. Splits: 4:58, 4:59, 5:00, 4:54. I made it back out again in the evening for an ATT shakeout run before meeting up with Valerie at the Bull City Running Fullsteam run.
3.28.2012
March 27
AM: 10 miles easy
PM: 5 miles easy
I kept both runs on the flat confines of the ATT today in the morning and the evening, finishing with a little core work before dinner.
PM: 5 miles easy
I kept both runs on the flat confines of the ATT today in the morning and the evening, finishing with a little core work before dinner.
March 26
AM: 10 miles easy
PM: 4 miles easy
I met Reed in the morning for a run through campus, and then I snuck in a shake-out on the WaDuke trail from school after class.
PM: 4 miles easy
I met Reed in the morning for a run through campus, and then I snuck in a shake-out on the WaDuke trail from school after class.
March 25 (100 miles/week)
AM: 15-mile tempo @ goal marathon pace - 20 miles
I logged this long tempo run for a whopping nine laps around East Campus. Reed graciously offered to see me at least through the first three laps, but the flip side of this is that we started out a little too fast, running 9:05s when we should have been running 9:15s. That, coupled with a poor night's sleep the night before because we're puppy-sitting this weekend, led to a few positive splits near the end, but I hung on and still averaged right at the targeted 9:15/lap, which is 2:28 marathon pace. The main reoccurring issue I'm having is that my damn Lunaracers keep cutting into my Achilles, and this is the second long workout in a row where that's happened, not including the 4-mile race last weekend. I love these shoes, so I'm going to toy with a few adjustments to make them fit.
I wasn't as fresh as a daisy afterward the workout, but I had enough in me to shuffle a 20-minute cool down, and I took care to bite my lip and get into the ice bath afterward. I also got in a much-needed nap.
This is my last 20-miler before Boston 2012. The last few weeks have been seen their ups and downs but have objectively been more "up" than down. Counting this week, I've averaged more than 100 miles per week since Christmas. For someone who isn't a full-time runner, it's tough to imagine putting in more work than that. The pre-test will be at Cherry Blossom next week in DC with a lot of fast and familiar faces, and needless to say I'm pretty pumped to race a distance that's always been a strength of mine.
I logged this long tempo run for a whopping nine laps around East Campus. Reed graciously offered to see me at least through the first three laps, but the flip side of this is that we started out a little too fast, running 9:05s when we should have been running 9:15s. That, coupled with a poor night's sleep the night before because we're puppy-sitting this weekend, led to a few positive splits near the end, but I hung on and still averaged right at the targeted 9:15/lap, which is 2:28 marathon pace. The main reoccurring issue I'm having is that my damn Lunaracers keep cutting into my Achilles, and this is the second long workout in a row where that's happened, not including the 4-mile race last weekend. I love these shoes, so I'm going to toy with a few adjustments to make them fit.
| Bloody mess |
This is my last 20-miler before Boston 2012. The last few weeks have been seen their ups and downs but have objectively been more "up" than down. Counting this week, I've averaged more than 100 miles per week since Christmas. For someone who isn't a full-time runner, it's tough to imagine putting in more work than that. The pre-test will be at Cherry Blossom next week in DC with a lot of fast and familiar faces, and needless to say I'm pretty pumped to race a distance that's always been a strength of mine.
3.26.2012
March 24
AM: 12 miles easy
I took off on my own through light rain for an extended Forest Hills Park and WaDuke loop.
I took off on my own through light rain for an extended Forest Hills Park and WaDuke loop.
March 23
PM: 13 miles easy
I met Reed in the afternoon for a run from campus through Duke Forest and the fitness loop. It wasn't the most pleasant run on account of a late lunch and an obscene amount of pollen, but we got through it.
I met Reed in the afternoon for a run from campus through Duke Forest and the fitness loop. It wasn't the most pleasant run on account of a late lunch and an obscene amount of pollen, but we got through it.
3.23.2012
March 22
AM: 10 miles easy
PM: 6 miles easy
Both runs today were on my own and on the ATT. I threw in some core work in the evening for good measure.
PM: 6 miles easy
Both runs today were on my own and on the ATT. I threw in some core work in the evening for good measure.
March 21
AM: 12 x 2:00 on/1:00 off - 13 miles
PM: 4 miles easy
Reed was doing his first workout in three weeks, so we decided to move off of the track and hit a hilly fartlek on the WaDuke trail. I felt pretty strong, but this was definitely an honest effort. I was definitely tired by the end of it from all of the hills and pace changes.
PM: 4 miles easy
Reed was doing his first workout in three weeks, so we decided to move off of the track and hit a hilly fartlek on the WaDuke trail. I felt pretty strong, but this was definitely an honest effort. I was definitely tired by the end of it from all of the hills and pace changes.
March 20
AM: 13 miles easy
PM: 5 miles easy
I got in 90 minutes in the morning, including about an hour with Reed through campus and the fitness loop, and I went out again on my own on the ATT at dusk.
Today was the beginning of my final term at Duke. It's hard to believe we're almost toward the end of it all.
PM: 5 miles easy
I got in 90 minutes in the morning, including about an hour with Reed through campus and the fitness loop, and I went out again on my own on the ATT at dusk.
Today was the beginning of my final term at Duke. It's hard to believe we're almost toward the end of it all.
March 19
AM: 4 miles easy
I got up and ran a 30-minute shakeout run before flying to Princeton all day for an interview. Looking back at my log, this was my lightest day of running in 2012 so far.
I got up and ran a 30-minute shakeout run before flying to Princeton all day for an interview. Looking back at my log, this was my lightest day of running in 2012 so far.
March 18 (103 miles/week)
AM: 22 miles easy/moderate
I ran the first part of this run with Reed, doing the standard 16-mile loop through campus and Duke Forest, before adding on another six through Forest Hills Park and the ATT.
I ran the first part of this run with Reed, doing the standard 16-mile loop through campus and Duke Forest, before adding on another six through Forest Hills Park and the ATT.
March 17 - Equinoxilizer 4-Mile
AM: 4-mile race (20:54) - 10 miles
PM: 6 miles easy
This race took place less than 100 yards from my front door in Durham, so it was hard to pass up for the logistical ease. Following scrapping my VA Beach plans, I looked for a substitute and fortunately remembered this four-miler taking place in many of the same streets and neighborhoods I run on a regular basis.
However, this was the USATF North Carolina 4-Mile Championships, offering cash that went three deep. Thus, when I looked to my left at the starting line, I saw three pros from Zap Fitness; a sub-4:00 miler and recent grad from Duke; and BCTC teammates David Roche and Paul, both of whom have faster credentials than me. Needless to say, I had my work cut out for me.
The race shot out in the aforementioned pack over the course that was relentless with turns and hills. About a half-mile in, I was spit out of the back of the pack going up a long hill and was forced to play catchup the rest of the way. I hit the first mile right around 5:00 and was already about 10 seconds back in my one-man chase pack. Over the course of the next two miles, I gradually clawed my way back to pass Paul with a mile to go and tried my best to hammer home through the surprisingly humid morning. The last stretch finished on a false flat down the ATT and up near the ballpark. I could see David in the distance, but it was pretty evident that I had too much ground to make up.
I finished fifth, feeling aerobically fine but that my legs just would turn over as fast as I wanted them to, which is to be expected in my present bulk of marathon training. It would have been nice to win a little money, but it wasn't meant to be today. The time was pretty slow, but I mostly attribute that to the course profile. It'll be interesting to see if I'm under that 4-mile time through my first four at Cherry Blossom.
After a cool down with David, I went back out in the afternoon and felt completely fine, which was a pleasant surprise.
PM: 6 miles easy
This race took place less than 100 yards from my front door in Durham, so it was hard to pass up for the logistical ease. Following scrapping my VA Beach plans, I looked for a substitute and fortunately remembered this four-miler taking place in many of the same streets and neighborhoods I run on a regular basis.
However, this was the USATF North Carolina 4-Mile Championships, offering cash that went three deep. Thus, when I looked to my left at the starting line, I saw three pros from Zap Fitness; a sub-4:00 miler and recent grad from Duke; and BCTC teammates David Roche and Paul, both of whom have faster credentials than me. Needless to say, I had my work cut out for me.
The race shot out in the aforementioned pack over the course that was relentless with turns and hills. About a half-mile in, I was spit out of the back of the pack going up a long hill and was forced to play catchup the rest of the way. I hit the first mile right around 5:00 and was already about 10 seconds back in my one-man chase pack. Over the course of the next two miles, I gradually clawed my way back to pass Paul with a mile to go and tried my best to hammer home through the surprisingly humid morning. The last stretch finished on a false flat down the ATT and up near the ballpark. I could see David in the distance, but it was pretty evident that I had too much ground to make up.
I finished fifth, feeling aerobically fine but that my legs just would turn over as fast as I wanted them to, which is to be expected in my present bulk of marathon training. It would have been nice to win a little money, but it wasn't meant to be today. The time was pretty slow, but I mostly attribute that to the course profile. It'll be interesting to see if I'm under that 4-mile time through my first four at Cherry Blossom.
After a cool down with David, I went back out in the afternoon and felt completely fine, which was a pleasant surprise.
3.17.2012
March 16
PM: 8 miles easy
After 9 holes of golf in the morning, I got in an easy run in the afternoon before Valerie, Wilson and I drove back to Durham.
After 9 holes of golf in the morning, I got in an easy run in the afternoon before Valerie, Wilson and I drove back to Durham.
March 15
AM: 10 miles easy
PM: 5 miles easy
I ran easy this morning from Druid Hills before a lunch meeting, and I went out again on my own in the evening from my mom's house. It's become a little warm for my taste already.
PM: 5 miles easy
I ran easy this morning from Druid Hills before a lunch meeting, and I went out again on my own in the evening from my mom's house. It's become a little warm for my taste already.
March 14
AM: 3k @ 10k pace, 3:00 recovery jog, 5 x 1:00 on/off, 2:00 recovery jog, 3k @ 10k pace - 9 miles
PM: 4 miles easy
I ran this workout around Memorial Park, so the loop is actually 2.96k. Things were going really well until a new pair of flats opened up a cut on my achilles tendon. I'd planned an additional set of the 1:00 reps after the second 3k, but I was already bleeding through my sock and into my shoe, so I called it and shuffled a mile home. The 3ks (9:24, 9:22) were both solid, around 5:05 pace.
PM: 4 miles easy
I ran this workout around Memorial Park, so the loop is actually 2.96k. Things were going really well until a new pair of flats opened up a cut on my achilles tendon. I'd planned an additional set of the 1:00 reps after the second 3k, but I was already bleeding through my sock and into my shoe, so I called it and shuffled a mile home. The 3ks (9:24, 9:22) were both solid, around 5:05 pace.
March 13
AM: 13 miles easy
Still in Atlanta, I ran an extended loop of the Peachtree and Habersham loop on my own.
Still in Atlanta, I ran an extended loop of the Peachtree and Habersham loop on my own.
March 12
AM: 10 miles easy
PM: 6 miles easy
Today was a couple of recovery runs in Atlanta: once on my own in the morning from my mom's house, and again in the evening with Fellows from his place around Westminster.
PM: 6 miles easy
Today was a couple of recovery runs in Atlanta: once on my own in the morning from my mom's house, and again in the evening with Fellows from his place around Westminster.
March 12
AM: 10 miles easy
PM: 6 miles easy
Today was a couple of recovery runs in Atlanta: once on my own in the morning from my mom's house, and again in the evening with Fellows from his place around Westminster.
PM: 6 miles easy
Today was a couple of recovery runs in Atlanta: once on my own in the morning from my mom's house, and again in the evening with Fellows from his place around Westminster.
3.11.2012
March 11 (114 miles/week)
AM: 11 miles easy/moderate plus 15k tempo - 21 miles total
I struck out from my mom's house an ran the same course as yesterday, which meant a solid 75 minutes of rolling hills before jumping into the tempo around Memorial Park. I figured that this would be another good Boston-specific workout: running over a ton of hills, most of which are tougher than anything the Boston course has, and then trying to run fast.
It worked out pretty well as I averaged 5:33 pace for the 15k tempo. I took only a gel and ran this in trainers, so this was a good effort today. This also caps off my highest week of running in quite a long time, and I'm happy to end it on a high note.
Splits (2.96k per lap): 10:21, 10:07, 10:10, 10:15, 10:12 (10:13 average)
I struck out from my mom's house an ran the same course as yesterday, which meant a solid 75 minutes of rolling hills before jumping into the tempo around Memorial Park. I figured that this would be another good Boston-specific workout: running over a ton of hills, most of which are tougher than anything the Boston course has, and then trying to run fast.
It worked out pretty well as I averaged 5:33 pace for the 15k tempo. I took only a gel and ran this in trainers, so this was a good effort today. This also caps off my highest week of running in quite a long time, and I'm happy to end it on a high note.
Splits (2.96k per lap): 10:21, 10:07, 10:10, 10:15, 10:12 (10:13 average)
March 10
AM: 12 miles moderate
Still in Atlanta, I ran through Memorial Park, up Peachtree, and through Habersham. There are more than enough hills on this route.
Still in Atlanta, I ran through Memorial Park, up Peachtree, and through Habersham. There are more than enough hills on this route.
March 9
AM: 10 miles easy
PM: 4 miles easy
Today brought a couple of recovery runs in Atlanta--the first on my own through Peachtree Battle and Memorial Park, and the second with Valerie in the evening.
PM: 4 miles easy
Today brought a couple of recovery runs in Atlanta--the first on my own through Peachtree Battle and Memorial Park, and the second with Valerie in the evening.
March 8
AM: 14 miles easy
I got in a mid-morning long run before hopping in the car with Wilson and Valerie and driving to Atlanta, where we'll be for the next week.
I got in a mid-morning long run before hopping in the car with Wilson and Valerie and driving to Atlanta, where we'll be for the next week.
3.08.2012
March 7
AM: 2 x 6k @ goal marathon pace or faster with 6:00 jog recovery - 14 miles
PM: 4 miles easy
This was a tough workout today. With almost 60 miles in my legs over the last three days, any kind of hard effort was going to pose a challenge.
I opted for 2 x 6k, but on the WaDuke trail. In short, the WaDuke trail offers a lot of the same features as Boston but compressed into a 6k dirt loop. It starts with a half-mile downhill to make your legs feel like cube steak, continues with a steady barrage of rolling hills throughout the course, and then finishes with another climb that's just over a half mile long. I was shooting for 21 minutes for the loops, so when I came in a little fast for the first one, just 17 seconds shy of my fastest lap ever, I knew the second rep was going to be tough. It was, but I'm really happy with the effort today for a long workout on my own (Splits: 20:24, 20:50).
Interestingly enough, I went out for another half-hour shake-out run in the evening and felt awesome. Maybe it's all of the afternoon spring break naps? I've run 76 miles in the last four days, which has to be close to an all-time high for me, so it's a pleasant surprise to be feeling this fresh and excited about running and training.
PM: 4 miles easy
This was a tough workout today. With almost 60 miles in my legs over the last three days, any kind of hard effort was going to pose a challenge.
I opted for 2 x 6k, but on the WaDuke trail. In short, the WaDuke trail offers a lot of the same features as Boston but compressed into a 6k dirt loop. It starts with a half-mile downhill to make your legs feel like cube steak, continues with a steady barrage of rolling hills throughout the course, and then finishes with another climb that's just over a half mile long. I was shooting for 21 minutes for the loops, so when I came in a little fast for the first one, just 17 seconds shy of my fastest lap ever, I knew the second rep was going to be tough. It was, but I'm really happy with the effort today for a long workout on my own (Splits: 20:24, 20:50).
Interestingly enough, I went out for another half-hour shake-out run in the evening and felt awesome. Maybe it's all of the afternoon spring break naps? I've run 76 miles in the last four days, which has to be close to an all-time high for me, so it's a pleasant surprise to be feeling this fresh and excited about running and training.
March 6
AM: 13 miles moderate
PM: 6 miles easy
I met David Roche at my place for an extended Forest Hills-WaDuke loop. Despite the hills, we hummed along cooly at 6:20 pace. The big revelation of the day was that he ran a 4.41 40-yard dash in college, which helps soften the memories of him dusting me in the last quarter-mile of various workouts and races.
I felt tired in the afternoon, but my legs still had a surprising amount of pop in them as I went out again on the ATT and Forest Hills Park. I've deliberately scheduled a low-key spring break to give myself a sort of training mini-camp for Boston this week and next. That means I've been good about staying on the little things that are too easy to neglect when working full-time or during the school year: core, strength work, drills, and a lot of sleep.
PM: 6 miles easy
I met David Roche at my place for an extended Forest Hills-WaDuke loop. Despite the hills, we hummed along cooly at 6:20 pace. The big revelation of the day was that he ran a 4.41 40-yard dash in college, which helps soften the memories of him dusting me in the last quarter-mile of various workouts and races.
I felt tired in the afternoon, but my legs still had a surprising amount of pop in them as I went out again on the ATT and Forest Hills Park. I've deliberately scheduled a low-key spring break to give myself a sort of training mini-camp for Boston this week and next. That means I've been good about staying on the little things that are too easy to neglect when working full-time or during the school year: core, strength work, drills, and a lot of sleep.
March 5
AM: 10 miles easy
PM: 6 miles easy
Both runs today were solo. I ran through campus early-ish in the morning before a few meetings, and then went out again on the ATT and Forest Hills Park at sunset.
PM: 6 miles easy
Both runs today were solo. I ran through campus early-ish in the morning before a few meetings, and then went out again on the ATT and Forest Hills Park at sunset.
3.04.2012
March 4 (103 miles/week)
AM: 23 miles easy/moderate
I took off on my own in the morning through Forest Hills Park, connecting that to the WaDuke trail where I picked up a big loop in Duke Forest before coming back home through campus. This meant plenty of hills were on tap.
Despite getting in 2:35+ of running, I never really felt weak out there, even toward the end as took no liquids or gels during the run (maybe I'll call these depletion long runs "TSA Runs"). I even finished with kind of a spring in my step. This is definitely a positive sign heading into the last few hard weeks of training before Boston.
I took off on my own in the morning through Forest Hills Park, connecting that to the WaDuke trail where I picked up a big loop in Duke Forest before coming back home through campus. This meant plenty of hills were on tap.
Despite getting in 2:35+ of running, I never really felt weak out there, even toward the end as took no liquids or gels during the run (maybe I'll call these depletion long runs "TSA Runs"). I even finished with kind of a spring in my step. This is definitely a positive sign heading into the last few hard weeks of training before Boston.
March 3
AM: 15 x 2:00on/1:00 off - 12 miles
I again felt pretty sharp today. The fartlek went well, and I was definitely strong on the hills. I ran past some rowdy Duke and UNC fans as well when I hit campus during a Forest Hills-WaDuke loop.
I again felt pretty sharp today. The fartlek went well, and I was definitely strong on the hills. I ran past some rowdy Duke and UNC fans as well when I hit campus during a Forest Hills-WaDuke loop.
March 2
AM: 13 miles moderate
With the penultimate term of grad school in the books, I took off around noon for Umstead Park and got in a therapeutic run on my own. I averaged around 6:20 pace for 12 miles, which isn't slow in Umstead, but today was one of those runs where your legs feel light and running just seems effortless. I tacked on a mile on some of the single track near the parking lot to make it 13 for the day.
With the penultimate term of grad school in the books, I took off around noon for Umstead Park and got in a therapeutic run on my own. I averaged around 6:20 pace for 12 miles, which isn't slow in Umstead, but today was one of those runs where your legs feel light and running just seems effortless. I tacked on a mile on some of the single track near the parking lot to make it 13 for the day.
March 1
AM: 14 miles easy
PM: 4 miles easy
After a morning run with Dan on the ATT, I'd only planned to run once, but it was so nice when I got home that I snuck out for a half-hour shakeout run.
PM: 4 miles easy
After a morning run with Dan on the ATT, I'd only planned to run once, but it was so nice when I got home that I snuck out for a half-hour shakeout run.
3.01.2012
February 29
AM: 5 x 1000m with 200m jog recovery - 10 miles
This was a bit of an aborted workout. My legs and lungs felt fine, but Reed and I were way off the target pace (averaged 3:10 for the first three, and then finally made it down to 3:07 and 3:04 for the next two). We'd planned 10 reps, but too little sleep during finals week and Sunday's workout finally caught up with me, and we did end on target.
I'm absolutely fine with this as long as I can hit a good effort later this week once I've had more time to sleep and recover. Finals are over tomorrow, and then I'll get more than two weeks off for some big miles over spring break.
This was a bit of an aborted workout. My legs and lungs felt fine, but Reed and I were way off the target pace (averaged 3:10 for the first three, and then finally made it down to 3:07 and 3:04 for the next two). We'd planned 10 reps, but too little sleep during finals week and Sunday's workout finally caught up with me, and we did end on target.
I'm absolutely fine with this as long as I can hit a good effort later this week once I've had more time to sleep and recover. Finals are over tomorrow, and then I'll get more than two weeks off for some big miles over spring break.
February 29
AM: 5 x 1000m with 200m jog recovery - 10 miles
This was a bit of an aborted workout. My legs and lungs felt fine, but Reed and I were way off the target pace (averaged 3:10 for the first three, and then finally made it down to 3:07 and 3:04 for the next two). We'd planned 10 reps, but too little sleep during finals week and Sunday's workout finally caught up with me. I'm absolutely fine with this as long as I can hit a good effort later this week once I've had more time to rest.
This was a bit of an aborted workout. My legs and lungs felt fine, but Reed and I were way off the target pace (averaged 3:10 for the first three, and then finally made it down to 3:07 and 3:04 for the next two). We'd planned 10 reps, but too little sleep during finals week and Sunday's workout finally caught up with me. I'm absolutely fine with this as long as I can hit a good effort later this week once I've had more time to rest.
February 28
AM: 12 miles easy
PM: 5 miles easy
I ran through campus in the morning with Reed, adding a full WaDuke loop and feeling really good, and ran a shake-out with Valerie on the ATT in the evening.
PM: 5 miles easy
I ran through campus in the morning with Reed, adding a full WaDuke loop and feeling really good, and ran a shake-out with Valerie on the ATT in the evening.
February 27
AM: 10 miles easy
Campus and fitness loop with Reed. One recovery run was enough today after yesterday's effort.
Campus and fitness loop with Reed. One recovery run was enough today after yesterday's effort.
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