I struck out from the house in Virginia for a run around Lake Monticello: a 10-mile loop around a lake on quiet neighborhood roads. The relentless rolling hills made for a good workout as I darted past people raking leaves and putting up Christmas decorations.
11.29.2012
November 23
AM: 10+ miles easy
I went with Valerie's dad, John and her brother-in-law, Tom out to a trail at the southern tip of Shenandoah for 90 minutes of trail running that included several river crossings. We ended up seeing a bunch of wild turkeys and a waterfall after briefly straying off the beaten path. I used my winnings from yesterday to pick up a nice fleece on the way home, which made me feel like this after a morning run in the cool mountain air.
I went with Valerie's dad, John and her brother-in-law, Tom out to a trail at the southern tip of Shenandoah for 90 minutes of trail running that included several river crossings. We ended up seeing a bunch of wild turkeys and a waterfall after briefly straying off the beaten path. I used my winnings from yesterday to pick up a nice fleece on the way home, which made me feel like this after a morning run in the cool mountain air.
November 22 - Earlysville Turkey Trot
AM: Earlyville Turkey Trot 5k - 16:35, 1st place - 10 miles
Valerie and I drove from one side of Charlottesville to the other in the morning on Thanksgiving. To my surprise, I was a little slower here than last year (16:11), but most of that was in a slower first mile (5:10 versus 4:55 last year). It's a tough course with a lot of climbing in the last 3k, and I'm coming off of an XC race just four days ago, so I'm not too bent out of shape about the slower time. I had to fight a guy off who hung with me in the first mile or so; I was honestly happy to do enough just to win.
Valerie and I drove from one side of Charlottesville to the other in the morning on Thanksgiving. To my surprise, I was a little slower here than last year (16:11), but most of that was in a slower first mile (5:10 versus 4:55 last year). It's a tough course with a lot of climbing in the last 3k, and I'm coming off of an XC race just four days ago, so I'm not too bent out of shape about the slower time. I had to fight a guy off who hung with me in the first mile or so; I was honestly happy to do enough just to win.
11.26.2012
November 21
AM: 12 miles easy
I ran for the first time in Durham in months, covering one of my favorite old loops through Forest Hills Park, the WaDuke trail, and back home through campus.
I ran for the first time in Durham in months, covering one of my favorite old loops through Forest Hills Park, the WaDuke trail, and back home through campus.
November 20
AM: 5 miles easy, treadmill
I got in an early pre-dawn run on the treadmill at home before catching a flight back to the east coast for Thanksgiving.
I got in an early pre-dawn run on the treadmill at home before catching a flight back to the east coast for Thanksgiving.
November 19
AM: 9 miles easy
PM: weights, core
I took my morning run really easy around Bayview Park, and then knocked out a session in the gym after work.
PM: weights, core
I took my morning run really easy around Bayview Park, and then knocked out a session in the gym after work.
November 18 (PAUSATF XC Championships)
AM: PAUSATF XC Championships - 32:55 (6.15 miles), 31st overall - 15 miles
I opted to run what turned out to be a really competitive XC race in Golden Gate Park as a tune-up for Kentucky. I probably would have gone out a little more conservatively had I known the course, which was an honest cross country course, but I feel like I hung relatively tough. After a long warm up and cooldown, I got in 15 for the day, and it felt amazing to put on spikes again. I'm psyched about Kentucky in a few weeks.
I opted to run what turned out to be a really competitive XC race in Golden Gate Park as a tune-up for Kentucky. I probably would have gone out a little more conservatively had I known the course, which was an honest cross country course, but I feel like I hung relatively tough. After a long warm up and cooldown, I got in 15 for the day, and it felt amazing to put on spikes again. I'm psyched about Kentucky in a few weeks.
November 17
AM: 10 miles easy
I took in a relaxed run on the Sawyer Camp trail in the late morning on account of the cross country race tomorrow.
I took in a relaxed run on the Sawyer Camp trail in the late morning on account of the cross country race tomorrow.
November 16
AM: weights, core
PM: 11 miles easy, treadmill
After a hard effort last night, I wasn't up for running in the morning, so I ran easy after work on the treadmill...again.
PM: 11 miles easy, treadmill
After a hard effort last night, I wasn't up for running in the morning, so I ran easy after work on the treadmill...again.
11.20.2012
November 15
AM: 6 miles easy
PM: 4.5-mile"Uphill" tempo, treadmill - 9 miles
After a shakeout run in the morning, I got stuck at work and couldn't meet Kevin for a workout, so I had to wing it with a hard effort on my own in the evening. After a 4-mile warmup, I set the treadmill at 6:00 pace and at a 1% incline and increased the incline 1% every mile. I was definitely working at the end. Daniel's conversion chart put the last half mile somewhere under 4:45 effort for the last half mile, so I was definitely working by the end.
PM: 4.5-mile"Uphill" tempo, treadmill - 9 miles
After a shakeout run in the morning, I got stuck at work and couldn't meet Kevin for a workout, so I had to wing it with a hard effort on my own in the evening. After a 4-mile warmup, I set the treadmill at 6:00 pace and at a 1% incline and increased the incline 1% every mile. I was definitely working at the end. Daniel's conversion chart put the last half mile somewhere under 4:45 effort for the last half mile, so I was definitely working by the end.
November 14
AM: 10 miles easy
PM: weights, core
I made it down to Shoreline for the first time in a couple of months. I felt great bounding along the soft surfaces of the shore until I tripped over this small mound in the gravel amphitheater parking lot, completely ravaging my hand like I'd slid my palm across a cheese grater.
PM: weights, core
I made it down to Shoreline for the first time in a couple of months. I felt great bounding along the soft surfaces of the shore until I tripped over this small mound in the gravel amphitheater parking lot, completely ravaging my hand like I'd slid my palm across a cheese grater.
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11.14.2012
November 13
AM: 9 miles easy
PM: 5 miles easy, treadmill
I still felt pretty flat this morning running around Bayview, though my morning run was a little better.
PM: 5 miles easy, treadmill
I still felt pretty flat this morning running around Bayview, though my morning run was a little better.
November 12
AM: 10 miles easy
After a few heavier days of running, I took this morning easy and slow from campus around Bayview Park.
After a few heavier days of running, I took this morning easy and slow from campus around Bayview Park.
November 11 (85 miles/week)
PM: 12 miles moderate
Reed and I met in the afternoon to run on the Sawyer Camp trail up at the Crystal Springs reservoir. It was a crisp but beautiful afternoon, and we agreed that we felt much better than expected, closing the last 6 miles in around 36:30 without pushing at all.
November 10
AM: 7'/6'/5'/4'/3'/2'/1' with 50% time recoveries - 14 miles
PM: Journey to the End of the Night - 4 miles
I had a big albeit unconventional day of running with a morning workout around Foster City followed by a reprise of an epic event I ran with Murphy a few years ago, this time with Reed and Varner, which basically involved me chasing people around the streets of San Francisco for a couple of hours with intermittent running and sprinting. Looking back on that served as a reminder that my marathon PR is getting older, and so am I.
PM: Journey to the End of the Night - 4 miles
I had a big albeit unconventional day of running with a morning workout around Foster City followed by a reprise of an epic event I ran with Murphy a few years ago, this time with Reed and Varner, which basically involved me chasing people around the streets of San Francisco for a couple of hours with intermittent running and sprinting. Looking back on that served as a reminder that my marathon PR is getting older, and so am I.
11.10.2012
November 9
AM: 6 miles easy
PM: 12 miles easy/moderate, treadmill
After a shake-out run in the morning, I was going to run with Carlos and Kevin, but we bailed on our plans at the last minute, so I just got in another run on the treadmill after work, averaging under 6:30 pace.
PM: 12 miles easy/moderate, treadmill
After a shake-out run in the morning, I was going to run with Carlos and Kevin, but we bailed on our plans at the last minute, so I just got in another run on the treadmill after work, averaging under 6:30 pace.
November 8
AM: 9 miles moderate, treadmill
PM: weights, core
I had another early morning with an 8:00 AM trip to a team offsite at work, so I had to get started early and was limited to about an hour.
PM: weights, core
I had another early morning with an 8:00 AM trip to a team offsite at work, so I had to get started early and was limited to about an hour.
November 7
AM: 8 miles easy, strides
I had an early morning meeting, so I had to cut the run a little short, though I still got in strides.
I had an early morning meeting, so I had to cut the run a little short, though I still got in strides.
November 6
AM: 10 miles easy
Another easy run around Bayview Park from campus. At least now I have daylight in the mornings.
Another easy run around Bayview Park from campus. At least now I have daylight in the mornings.
11.04.2012
November 4 (92 miles/week)
AM: 18 miles easy/moderate
I drove down to Rancho San Antonio to meet Kevin, starting a little bit early and adding on afterward with about 1:15 with him in the middle. It was surprisingly warm in the mid-80s, but I felt surprisingly good after workouts on Thursday and Saturday. Things are starting to click and I'm seeing the early signs of getting fit, which is timely with a race coming up again in two weeks.
I drove down to Rancho San Antonio to meet Kevin, starting a little bit early and adding on afterward with about 1:15 with him in the middle. It was surprisingly warm in the mid-80s, but I felt surprisingly good after workouts on Thursday and Saturday. Things are starting to click and I'm seeing the early signs of getting fit, which is timely with a race coming up again in two weeks.
November 3
AM: 4 x mile with 400m jog (3:00) recovery, 4 x 200m strides - 11 miles
The last time I went up the the College of San Mateo a few weeks ago, the workout was pretty forgettable. Today was much better. I won't say that this was a breakthrough workout, but it more just represented a return to normalcy. It's nice to start feeling sharper after months of treading water, and consistent splits are always a positive sign for me.
Splits: 4:54, 4:55, 4:55, 4:55
The last time I went up the the College of San Mateo a few weeks ago, the workout was pretty forgettable. Today was much better. I won't say that this was a breakthrough workout, but it more just represented a return to normalcy. It's nice to start feeling sharper after months of treading water, and consistent splits are always a positive sign for me.
Splits: 4:54, 4:55, 4:55, 4:55
November 2
AM: 9 miles easy, treadmill
PM: 6 miles easy, gym, core
After an easy run in the morning indoors, I got in a run after work on the Bay Trail and added on some light strength and core work.
PM: 6 miles easy, gym, core
After an easy run in the morning indoors, I got in a run after work on the Bay Trail and added on some light strength and core work.
November 1
AM: 5 miles easy
PM: 10 x 500m with 1:30 jog recovery - 9 miles
After a shake-out run in the morning, I got in workout on the campus trail, running a little bit faster than the last time, averaging right around 1:30 for the 500s.
PM: 10 x 500m with 1:30 jog recovery - 9 miles
After a shake-out run in the morning, I got in workout on the campus trail, running a little bit faster than the last time, averaging right around 1:30 for the 500s.
October 31
AM: 10 miles easy/moderate
I got in a run on the treadmill before work. Fortunately with the time change this weekend it will be a little lighter in the morning, keeping me off the treadmill (except in the evenings).
I got in a run on the treadmill before work. Fortunately with the time change this weekend it will be a little lighter in the morning, keeping me off the treadmill (except in the evenings).
11.01.2012
October 30
AM: 10 miles easy
I ran from campus and around Bayview Park. I had a dinner for work in the evening, so just one workout today.
I ran from campus and around Bayview Park. I had a dinner for work in the evening, so just one workout today.
October 29
AM: 14 miles easy/moderate
I ran on the treadmill for 1:31 at the gym at work in the morning but felt pretty good despite flying back west last night. It's still pretty dark in the morning before the time changes, limiting the runs I can do from work for the time being, especially early runs.
I ran on the treadmill for 1:31 at the gym at work in the morning but felt pretty good despite flying back west last night. It's still pretty dark in the morning before the time changes, limiting the runs I can do from work for the time being, especially early runs.
October 28 (71 miles/week)
AM: 8 miles easy
This was designed to be somewhat of a recovery week, so I'm going to do somewhat of a shorter long run tomorrow morning. I just went for an easy 55 minutes today instead before I left Atlanta.
This was designed to be somewhat of a recovery week, so I'm going to do somewhat of a shorter long run tomorrow morning. I just went for an easy 55 minutes today instead before I left Atlanta.
October 27
AM: 11 miles easy
In Atlanta, I got in an easy run through Peachtree Battle, looping up to the governor's mansion before coming back down to Memorial Park.
In Atlanta, I got in an easy run through Peachtree Battle, looping up to the governor's mansion before coming back down to Memorial Park.
October 26
AM: 3 x 2.96k with 3:00 jog recovery - 11 miles
I contemplated bagging this workout around Memorial Park because I felt a little stale during the warmup, but I reconsidered, wanting a solid effort in this week. I'll have to go back to compare this to workouts of old, but generally this wasn't too bad, hitting 10:10-13 pace on the reps.
Splits: 9:36, 9:32, 9:31
I contemplated bagging this workout around Memorial Park because I felt a little stale during the warmup, but I reconsidered, wanting a solid effort in this week. I'll have to go back to compare this to workouts of old, but generally this wasn't too bad, hitting 10:10-13 pace on the reps.
Splits: 9:36, 9:32, 9:31
October 25
PM: 6 miles easy
This was just a short shake-out run after flying back to Atlanta all day.
This was just a short shake-out run after flying back to Atlanta all day.
October 24
AM: 10 miles easy
PM: 6 miles easy
I got in a couple of runs before and after work from campus. Headed to Atlanta tomorrow.
PM: 6 miles easy
I got in a couple of runs before and after work from campus. Headed to Atlanta tomorrow.
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