AM: 7 miles easy
I met Fellows over at Westminster for an easy run on the same trails that we ran in high school, catching up on life's developments over the last few months.
12.28.2012
December 27
PM: 15:00 tempo, 5:00 jog recovery, 6 x 500m hill repeats (Manor Ridge) - 11 miles
Valerie and I both waited until the afternoon to run after meeting some friends for brunch. I ran the tempo around Memorial Park, hitting the 2.96k mark in 9:48 (so about 5:20 pace) before jogging over the Manor Ridge hills for repeats in 1:44, 1:46, 1:48, 1:47, 1:48, and 1:42. I was pretty spent by the end and jogged home as the sun was setting.
Valerie and I both waited until the afternoon to run after meeting some friends for brunch. I ran the tempo around Memorial Park, hitting the 2.96k mark in 9:48 (so about 5:20 pace) before jogging over the Manor Ridge hills for repeats in 1:44, 1:46, 1:48, 1:47, 1:48, and 1:42. I was pretty spent by the end and jogged home as the sun was setting.
December 26
AM: 10 miles easy/moderate
I got in a steady 10 miles over the hills of Peachtree Battle and Memorial Park in Atlanta in 1:06, feeling pretty good.
I got in a steady 10 miles over the hills of Peachtree Battle and Memorial Park in Atlanta in 1:06, feeling pretty good.
December 25
AM: 12 miles easy
I stuck with my Christmas morning tradition of running at Bobby Jones Golf Course near my mom's house. It was beautiful and characteristically quiet, with just me and a few other golfers sneaking in some free holes.
I stuck with my Christmas morning tradition of running at Bobby Jones Golf Course near my mom's house. It was beautiful and characteristically quiet, with just me and a few other golfers sneaking in some free holes.
December 24
AM: 10 miles easy/moderate
I met Jason early in the morning during a stopover in Durham before leaving for Atlanta later in the morning. Sadly, this is probably my last run in Durham for a while.
I met Jason early in the morning during a stopover in Durham before leaving for Atlanta later in the morning. Sadly, this is probably my last run in Durham for a while.
December 23 (82 miles/week)
AM: 16 x 1:00 on/off - 11 miles
I drove up to the Park N Ride from Valerie's parent's house and got in a workout on the hilly fire road in Calvert Cliffs State Park, which is probably my favorite place to run in Southern Maryland.
I drove up to the Park N Ride from Valerie's parent's house and got in a workout on the hilly fire road in Calvert Cliffs State Park, which is probably my favorite place to run in Southern Maryland.
December 22
PM: 8 miles easy
After getting into Lusby at 2:30 last night, I was feeling pretty creaky today, so I just ran around the neighborhood with Valerie and Tom for a relaxed recovery run.
After getting into Lusby at 2:30 last night, I was feeling pretty creaky today, so I just ran around the neighborhood with Valerie and Tom for a relaxed recovery run.
December 21
AM: 15 miles moderate
I took off in the morning at a quicker pace, finishing a shorter long run around Foster City in 1:36, only to return home to find that my flight had been delayed three hours. That being said, it's still a great feeling to be heading back east for the holidays.
I took off in the morning at a quicker pace, finishing a shorter long run around Foster City in 1:36, only to return home to find that my flight had been delayed three hours. That being said, it's still a great feeling to be heading back east for the holidays.
December 20
AM: 10 miles easy
PM: weights, core
After an easy run in the morning, the thought of running again on the treadmill was repulsive, so I got in another session in the gym.
PM: weights, core
After an easy run in the morning, the thought of running again on the treadmill was repulsive, so I got in another session in the gym.
December 19
AM: 5-mile tempo - 10 miles
PM: 6 miles easy, treadmill
I got in a workout this morning around Bayview Park, running two laps (12:48, 12:54) before finishing up the near hill around 26:30 to call it 5 miles. I ran again on the treadmill in an attempt to front load some miles this week with travel coming up.
PM: 6 miles easy, treadmill
I got in a workout this morning around Bayview Park, running two laps (12:48, 12:54) before finishing up the near hill around 26:30 to call it 5 miles. I ran again on the treadmill in an attempt to front load some miles this week with travel coming up.
December 17
AM: 8 miles easy
PM: weights, core
I woke up dragging a little bit, so I kept today to just one shorter run this morning.
PM: weights, core
I woke up dragging a little bit, so I kept today to just one shorter run this morning.
12.17.2012
December 16 (91 miles/week)
PM: 18 miles easy
I waited until after watching football (this is becoming a reoccurring theme) and head out for my long run around 2:00. I wrapped around Foster City and looped up to Coyote Point before heading back home through Seal Point Park and Mariner's Island. I added on a hair when I got home to make it 18 in 1:59.
I waited until after watching football (this is becoming a reoccurring theme) and head out for my long run around 2:00. I wrapped around Foster City and looped up to Coyote Point before heading back home through Seal Point Park and Mariner's Island. I added on a hair when I got home to make it 18 in 1:59.
12.16.2012
December 15
PM: 2 x 1200m, 2-mile, 2 x 1200m with 400m jog recoveries - 11 miles
After a week of just maintenance miles, I sucked it up and drove to CSM for a solo track workout in the cold rain. The effort wasn't anything to really anything to boast about, but it's still a needed positive step following last weekend's lackluster effort, and I hit my modest targets (5:00 pace on the 1200s, and 5:15 pace on the 2-mile). The shorter recoveries (2:30) made for a good effort, which I'm happy about given that I basically just made up this workout during my warmup. My fitness, however, is still a work in progress. Splits: 3:44, 3:43, 10:29, 3:45, 3:43.
After a week of just maintenance miles, I sucked it up and drove to CSM for a solo track workout in the cold rain. The effort wasn't anything to really anything to boast about, but it's still a needed positive step following last weekend's lackluster effort, and I hit my modest targets (5:00 pace on the 1200s, and 5:15 pace on the 2-mile). The shorter recoveries (2:30) made for a good effort, which I'm happy about given that I basically just made up this workout during my warmup. My fitness, however, is still a work in progress. Splits: 3:44, 3:43, 10:29, 3:45, 3:43.
December 14
AM: 6 miles easy
PM: 11 miles moderate, treadmill
I got in a shakeout run in the morning, and then sucked it up and got in another run on the treadmill after work in the evening.
PM: 11 miles moderate, treadmill
I got in a shakeout run in the morning, and then sucked it up and got in another run on the treadmill after work in the evening.
12.14.2012
December 13
AM: 8 miles easy
PM: weights, core
I was stuck in traffic on the way to work this morning, which left me rushed to get in a truncated run in the morning. I made it to the gym after work as well.
PM: weights, core
I was stuck in traffic on the way to work this morning, which left me rushed to get in a truncated run in the morning. I made it to the gym after work as well.
December 12
AM: 10 miles easy
PM: 6 miles easy, treadmill
I drove to Shoreline in the morning and got caught in a little bit of rain on the way in. After work, I ran again on the treadmill at work, watching the Bo Jackson "30-for-30," which was really enjoyable.
PM: 6 miles easy, treadmill
I drove to Shoreline in the morning and got caught in a little bit of rain on the way in. After work, I ran again on the treadmill at work, watching the Bo Jackson "30-for-30," which was really enjoyable.
December 11
AM: 10 miles easy
I got in a crisp 10 miles in the morning from campus to Bayview Park, but that was it on account of an evening working late. I'm going to take this week to just log maintenance miles (though I'd like to get on the track Saturday) to recovery from the weekend and figure out what the plan of attack is for running in 2013.
I got in a crisp 10 miles in the morning from campus to Bayview Park, but that was it on account of an evening working late. I'm going to take this week to just log maintenance miles (though I'd like to get on the track Saturday) to recovery from the weekend and figure out what the plan of attack is for running in 2013.
12.13.2012
December 10
AM: 11 miles easy
PM: weights, core
I shook things up this morning by running from campus across the Dumbarton Bridge over to the dike trails that extend out into the bay. I need to run here more often because it's unquestionably the best running that's accessible in the morning.
PM: weights, core
I shook things up this morning by running from campus across the Dumbarton Bridge over to the dike trails that extend out into the bay. I need to run here more often because it's unquestionably the best running that's accessible in the morning.
December 9 (52 miles/week)
DNR
I actually went out the door from our hotel in Lexington to run this morning in a cold, miserable rain on the shoulder of a highway, but I couldn't even make it my planned 30 minutes because my right calf was locked up. I couldn't run without limping, which gave me a 10-minute walk home in the downpour. Like yesterday during the race, I had a few bleak moments where I was feeling sorry for myself, and that needs to stop.
All in all, while it was great to see a lot of friends (the part of the trip going in that I was honestly most excited about, given the lack of confidence in my fitness), this was a miserable trip beset by a horrible tragedy. Though I didn't know Lauren personally, though I'm still close with a lot of the GRC, her passing put a major black cloud over a weekend that was already pretty awful. It hit a little too close to home for me because my dad passed away in a similar accident, and it occurred on his birthday, no less, right outside of the bar where Valerie, the BCTC, and the GRC guys were enjoying post-race revelry. The whole day left me feeling pretty rattled.
Needless to say, today was more of a day of reflection and reevaluation for me. Running starts in earnest again tomorrow. If I can take away anything from this weekend, it's to stop treading water with my running and tear down some personal barriers in 2013.
I actually went out the door from our hotel in Lexington to run this morning in a cold, miserable rain on the shoulder of a highway, but I couldn't even make it my planned 30 minutes because my right calf was locked up. I couldn't run without limping, which gave me a 10-minute walk home in the downpour. Like yesterday during the race, I had a few bleak moments where I was feeling sorry for myself, and that needs to stop.
All in all, while it was great to see a lot of friends (the part of the trip going in that I was honestly most excited about, given the lack of confidence in my fitness), this was a miserable trip beset by a horrible tragedy. Though I didn't know Lauren personally, though I'm still close with a lot of the GRC, her passing put a major black cloud over a weekend that was already pretty awful. It hit a little too close to home for me because my dad passed away in a similar accident, and it occurred on his birthday, no less, right outside of the bar where Valerie, the BCTC, and the GRC guys were enjoying post-race revelry. The whole day left me feeling pretty rattled.
Needless to say, today was more of a day of reflection and reevaluation for me. Running starts in earnest again tomorrow. If I can take away anything from this weekend, it's to stop treading water with my running and tear down some personal barriers in 2013.
December 8
PM: Club XC Nationals, 34:08, 208th place - 12 miles
What an awful day all around. I started going out in what I thought was a conservative pace based on everyone around me, only to whip through the mile in 4:52. It started to officially unravel on me around 4k when my sub-par fitness (compared to last year) caught up with me. While I was catching people on the downhills, I was getting my butt handed to me on the uphills and in the mud. I limped in for what may have been my worst showing a Club Nationals. Unfortunately, it wasn't the greatest day for the team, either (36 of 42 teams). It's time to hit the reset button.
What an awful day all around. I started going out in what I thought was a conservative pace based on everyone around me, only to whip through the mile in 4:52. It started to officially unravel on me around 4k when my sub-par fitness (compared to last year) caught up with me. While I was catching people on the downhills, I was getting my butt handed to me on the uphills and in the mud. I limped in for what may have been my worst showing a Club Nationals. Unfortunately, it wasn't the greatest day for the team, either (36 of 42 teams). It's time to hit the reset button.
December 7
AM: 6 miles easy
I got in an easy pre-race jog on the Foster City trails before catching a flight to Lexington for Club Nationals.
I got in an easy pre-race jog on the Foster City trails before catching a flight to Lexington for Club Nationals.
12.07.2012
December 6
AM: 7 miles easy
Relaxed morning run on the Foster City trails before work....Kentucky tomorrow.
Relaxed morning run on the Foster City trails before work....Kentucky tomorrow.
December 5
AM: 10 miles easy/moderate, treadmill
Another morning with cold, dark rain pushed me to the treadmill in the gym. It's not something I like doing every day, but it doesn't bother me to just zone out for the run with the TV on, especially for recovery runs. Though I sweat like a whore in church.
Another morning with cold, dark rain pushed me to the treadmill in the gym. It's not something I like doing every day, but it doesn't bother me to just zone out for the run with the TV on, especially for recovery runs. Though I sweat like a whore in church.
12.05.2012
December 4
AM: 5:00 hard, 3:30 recovery jog, 4x400m with 1:00 recovery - 9 miles
I ran a tune-up workout this morning from work, meaning that everything was on the Bay Trail after a 25:00 warmup to Bayview Park. The marked 400m stretch is a bit slower than the track, so I was happy to hit times I'd normally see on the track (:70, :69, :68, :68), though nothing earth-shattering.
I ran a tune-up workout this morning from work, meaning that everything was on the Bay Trail after a 25:00 warmup to Bayview Park. The marked 400m stretch is a bit slower than the track, so I was happy to hit times I'd normally see on the track (:70, :69, :68, :68), though nothing earth-shattering.
December 3
AM: 8 miles easy
PM: weights, core
I got in an easy recovery run from work in the morning, followed up with the gym in the evening. I'm cutting my mileage way back this week in preparation for Club XC Nationals on Saturday.
PM: weights, core
I got in an easy recovery run from work in the morning, followed up with the gym in the evening. I'm cutting my mileage way back this week in preparation for Club XC Nationals on Saturday.
December 2 (75 miles/week)
AM: 15 miles easy
I waited until the monsoon ended in the morning for an easy long run along the Foster City trails. The extra cup and a half of coffee I drank while waiting out the storm meant too many pit stops during the run.
12.01.2012
December 1
AM: 6 x 800m with 400m jog recovery, 4 x 200m strides - 11 miles
I went up to the CSM track for a quicker sharpening workout in spikes, but a consistently stiff wind on the home stretch and on again, off again rain literally dampened my effort. I love working out on this beautiful track because it's fast, near my apartment, and you can see half of the San Francisco Bay up on the hills, but the trade off is sometimes the wind can be brutal.I was trying to average 2:20 or better, but I didn't have much luck in the conditions. I shrugged that off an cooled down afterward on the infield for 20 minutes with my lactic-acid filled legs reassuring me that the effort was there. Splits: 2:18, 2:21, 2:21, 2:22, 2:26, 2:21.
I went up to the CSM track for a quicker sharpening workout in spikes, but a consistently stiff wind on the home stretch and on again, off again rain literally dampened my effort. I love working out on this beautiful track because it's fast, near my apartment, and you can see half of the San Francisco Bay up on the hills, but the trade off is sometimes the wind can be brutal.I was trying to average 2:20 or better, but I didn't have much luck in the conditions. I shrugged that off an cooled down afterward on the infield for 20 minutes with my lactic-acid filled legs reassuring me that the effort was there. Splits: 2:18, 2:21, 2:21, 2:22, 2:26, 2:21.
November 30
AM: 10 miles easy, treadmill
PM: weights, core
It's been raining for about three days non-stop, and I couldn't bring myself to go out in the cold, dark rain from campus in the morning, which meant another run on the treadmill in the morning followed by a gym session after work.
PM: weights, core
It's been raining for about three days non-stop, and I couldn't bring myself to go out in the cold, dark rain from campus in the morning, which meant another run on the treadmill in the morning followed by a gym session after work.
November 29
AM: 9 miles easy
I got in a tired shuffle around Bayview Park in the morning, but that was it for me today.
I got in a tired shuffle around Bayview Park in the morning, but that was it for me today.
November 28
AM: 5-mile tempo, treadmill - 9 miles
Back to the grind after the holiday, I only had time for this one run on the treadmill after work because I came home to find my car had been towed last night. I gradually notched up the pace at 5:21, 5:19, 5:19, 5:19, 5:16 for each mile.
Back to the grind after the holiday, I only had time for this one run on the treadmill after work because I came home to find my car had been towed last night. I gradually notched up the pace at 5:21, 5:19, 5:19, 5:19, 5:16 for each mile.
November 27
AM: 6 miles easy
Today was a long travel day back to the west coast that started with a pre-dawn run around East Campus.
Today was a long travel day back to the west coast that started with a pre-dawn run around East Campus.
November 26
AM: 11 miles easy/moderate
PM: 4 miles easy
I met Jason and Monk in the morning for a run around Durham, catching up on life over the last few months. I'll be seeing them again in less than two weeks in Kentucky. Rattle, rattle...
In the early evening, Valerie and I went for a shake-out run around East Campus before meeting the Askey's for dinner.
PM: 4 miles easy
I met Jason and Monk in the morning for a run around Durham, catching up on life over the last few months. I'll be seeing them again in less than two weeks in Kentucky. Rattle, rattle...
In the early evening, Valerie and I went for a shake-out run around East Campus before meeting the Askey's for dinner.
November 25 (75 miles/week)
AM: 17 miles easy
I got in a long run around Lake Monticello, running a full lap plus an extra 5 miles on the rolling roads. Valerie, Wilson and I drove back to Durham in the late afternoon.
I got in a long run around Lake Monticello, running a full lap plus an extra 5 miles on the rolling roads. Valerie, Wilson and I drove back to Durham in the late afternoon.
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