Clearly it's been a while since I've updated my running log. If you're interested to see what I'm up to and what thoughts I have on training and racing, the best place to find that is on my Strava profile, also linked on the righthand side. This training (b)log has served me well for many years, but for the time being, it's just more efficient--and in some ways more informative--for me to keep everything on Strava. Time will tell if that's a permanent solution and true paradigm shift from the traditional running log, but I've found that's the easiest way for me to track my training and races (and *cough* competitions with complete strangers over arbitrary segments...).
Check the Strava feed on the right.
"It's not the years...it's the mileage."
8.25.2013
August 12-25
The last two weeks saw a couple of great long runs with Billy and Dale: a 20- and 22-miler at 6:11 pace with the last half of each comfortably under 6:00 pace. I also had a couple of so-so workouts (3 x 2-mile and a 9-mile tempo), but decent mileage.
While my workouts haven't been anything spectacular, I can't remember a stretch of weeks where I've rolled off great long runs. None of my long runs since coming back from injury have been easy. It's a different approach to how I normally take marathon training, but given my work schedule, it's just been easier for me to build my weeks around tough, grinding Saturday long runs.
My last three weeks have been 100, 101, and 97, which makes this upcoming week good timing for a recovery week that also coincides with a bachelor party (mine) in NC over Labor Day weekend. I've had to swallow the fact that 110+ mile/weeks are behind me, but I'm doing what I can to make it work. I don't feel fast yet, which makes sense given the lack of work at or under 5:00 pace, but I'm starting to feel pretty damn strong. My hope is that this will set myself up for a solid marathon at the end of September and a good XC season in November/December.
Again, for the details, click on my Strava link to the right. It feels weird to be neglecting my running (b)log after going strong with it since 2007, but I'd be lying if I said Strava weren't a lot more convenient.
While my workouts haven't been anything spectacular, I can't remember a stretch of weeks where I've rolled off great long runs. None of my long runs since coming back from injury have been easy. It's a different approach to how I normally take marathon training, but given my work schedule, it's just been easier for me to build my weeks around tough, grinding Saturday long runs.
My last three weeks have been 100, 101, and 97, which makes this upcoming week good timing for a recovery week that also coincides with a bachelor party (mine) in NC over Labor Day weekend. I've had to swallow the fact that 110+ mile/weeks are behind me, but I'm doing what I can to make it work. I don't feel fast yet, which makes sense given the lack of work at or under 5:00 pace, but I'm starting to feel pretty damn strong. My hope is that this will set myself up for a solid marathon at the end of September and a good XC season in November/December.
Again, for the details, click on my Strava link to the right. It feels weird to be neglecting my running (b)log after going strong with it since 2007, but I'd be lying if I said Strava weren't a lot more convenient.
8.12.2013
Update (July 19-August 11)
I'm still here, but I've obviously been bad about updating the blog. On a day-to-day basis, for the five of you that read my blog, I've been pretty good about keeping Strava updated (link to the right). I was hesitant at first, but now I have to say I'm a fan of the site.
The last few weeks have been solid (90, 93, and 100) with several good workouts and long runs, including a 20 miler at 6:09 pace last weekend that included some rolling hills with Billy and Dale. I also jumped in a half marathon, which measured a little long, but would have been 1:11:5x., which I'm pretty OK with off of no track workouts at all or much work faster than 5:15 pace. For the first time in over a year, things finally seem to be clicking again.
The new fall marathon target is Half Moon Bay on September 29. That will put me closer to the schedule of the guys who are running Chicago, but also get it done before Valerie and I get married October 5. Needless to say, I have some big weeks ahead of me, running and otherwise.
The last few weeks have been solid (90, 93, and 100) with several good workouts and long runs, including a 20 miler at 6:09 pace last weekend that included some rolling hills with Billy and Dale. I also jumped in a half marathon, which measured a little long, but would have been 1:11:5x., which I'm pretty OK with off of no track workouts at all or much work faster than 5:15 pace. For the first time in over a year, things finally seem to be clicking again.
The new fall marathon target is Half Moon Bay on September 29. That will put me closer to the schedule of the guys who are running Chicago, but also get it done before Valerie and I get married October 5. Needless to say, I have some big weeks ahead of me, running and otherwise.
7.19.2013
July 18
AM: 10 x :90 on/off - 8 miles
PM: 5 miles easy
I got in a short but respectable set up pickups in the morning around Bayfront Park from campus, and I followed that up with another easy 5 miles around the neighborhood in the evening. Thanks to my crash at the Double Dipsea, this was my first double in weeks.
PM: 5 miles easy
I got in a short but respectable set up pickups in the morning around Bayfront Park from campus, and I followed that up with another easy 5 miles around the neighborhood in the evening. Thanks to my crash at the Double Dipsea, this was my first double in weeks.
July 17
AM: 9 miles easy
Easy morning run in the morning before work. Wednesday mornings after Tuesday evening medium-long runs have been tough lately, but at least my left quad is finally starting to feel normal again.
Easy morning run in the morning before work. Wednesday mornings after Tuesday evening medium-long runs have been tough lately, but at least my left quad is finally starting to feel normal again.
July 16
PM: 13 miles easy
I met NBSV for the usual Tuesday run. After most finished up, Billy and I mutually agreed to pick up the pace too much, so we wrapped it up early.
I met NBSV for the usual Tuesday run. After most finished up, Billy and I mutually agreed to pick up the pace too much, so we wrapped it up early.
July 14 (75 miles/week)
PM: 10 miles easy
I foolishly waited until 6:00 to run, but we had to go apartment hunting in the morning. With yesterday's run in my legs and a brutal headwind in Foster City, this was a slow run.
I foolishly waited until 6:00 to run, but we had to go apartment hunting in the morning. With yesterday's run in my legs and a brutal headwind in Foster City, this was a slow run.
July 13
AM: 19 miles moderate
I got in a solid long run with Billy and Dale from Stanford and through Portola Valley. It featured a lot of good climbing, and we came in just under 1:59. Highlights included an uphill 5:50 mile on Sand Hill Road, 59 minutes for our last 10 miles, and close to 5:30 for mile 18. I just started using Strava (link to the right), so all of the data is available there.
I got in a solid long run with Billy and Dale from Stanford and through Portola Valley. It featured a lot of good climbing, and we came in just under 1:59. Highlights included an uphill 5:50 mile on Sand Hill Road, 59 minutes for our last 10 miles, and close to 5:30 for mile 18. I just started using Strava (link to the right), so all of the data is available there.
July 11
AM: 10 miles easy
Easy run through Atherton from campus in the morning. Valerie and I are in the hunt for a new place to live, and that's been sucking up a lot of time (thus the lack of doubles). I also don't want to push my leg too much because the tightness is still lingering.
Easy run through Atherton from campus in the morning. Valerie and I are in the hunt for a new place to live, and that's been sucking up a lot of time (thus the lack of doubles). I also don't want to push my leg too much because the tightness is still lingering.
July 9
PM: 15 miles moderate
I ran with the NBSV, starting gradually with the warmup and then holding 6:00/5:50 pace with loops around Stanford for miles 6-14. Billy, Brad, and I finished with a barefoot cooldown on the infield grass.
I ran with the NBSV, starting gradually with the warmup and then holding 6:00/5:50 pace with loops around Stanford for miles 6-14. Billy, Brad, and I finished with a barefoot cooldown on the infield grass.
July 8
AM: 8 miles easy
Easy run in Maine along the river before heading back to California in the late afternoon.
Easy run in Maine along the river before heading back to California in the late afternoon.
July 7 (25 miles/week)
PM: 10 miles easy
I waited until the late afternoon to run, but I felt better than I thought. My leg is making slow progress, but it's progress nonetheless. It feels slightly better every day.
I waited until the late afternoon to run, but I felt better than I thought. My leg is making slow progress, but it's progress nonetheless. It feels slightly better every day.
July 6
PM: 9 miles easy
I got out in the morning for a hour in Maine before playing 9 holes of links golf and the wedding in the evening.
I got out in the morning for a hour in Maine before playing 9 holes of links golf and the wedding in the evening.
July 5
AM: 6 miles easy
I ran country roads in Maine with my soon-to-be brother in-law, Tom down to a bike path near Brunswick. It was pretty muggy out, especially for Maine. My leg felt OK enough this morning to give it a test run.
I ran country roads in Maine with my soon-to-be brother in-law, Tom down to a bike path near Brunswick. It was pretty muggy out, especially for Maine. My leg felt OK enough this morning to give it a test run.
July 4
DNR
Too the day off while traveling back to the east coast in an effort to let my leg recover.
Too the day off while traveling back to the east coast in an effort to let my leg recover.
7.02.2013
July 2
AM: 60:00 elliptical
My leg felt good enough this morning that I hit the elliptical. Other than sweating buckets, I don't have much to report other than that it was basically a pain-free hour. If I feel OK in the morning, I'm going to try running easy tomorrow.
My leg felt good enough this morning that I hit the elliptical. Other than sweating buckets, I don't have much to report other than that it was basically a pain-free hour. If I feel OK in the morning, I'm going to try running easy tomorrow.
7.01.2013
July 1
AM: weights, core
I made it to the gym in the morning. I'm happy to report that the swelling has gone down in my quad, but it's still too painful to run on without affecting my stride. I'll hit the pool tomorrow.
I made it to the gym in the morning. I'm happy to report that the swelling has gone down in my quad, but it's still too painful to run on without affecting my stride. I'll hit the pool tomorrow.
6.30.2013
June 30 (70 miles/week)
DNR - injured
The deep thigh bruise I got yesterday is still limiting my range of motion in my left leg, so I'm taking the day off to let this thing heal ASAP. I can walk, but I can't lift my knee without sharp pain in my quad, which is still puffy and swollen.
What I'm reading is that this could take from a week to a month to recover from this, so I'm going to do everything I can to stay proactive. It's a tough pill to swallow to think that I may have really screwed myself yesterday. I'm trying to be patient given that it's only been 24 hours.
The deep thigh bruise I got yesterday is still limiting my range of motion in my left leg, so I'm taking the day off to let this thing heal ASAP. I can walk, but I can't lift my knee without sharp pain in my quad, which is still puffy and swollen.
What I'm reading is that this could take from a week to a month to recover from this, so I'm going to do everything I can to stay proactive. It's a tough pill to swallow to think that I may have really screwed myself yesterday. I'm trying to be patient given that it's only been 24 hours.
6.29.2013
June 29 - Double Dipsea
AM: Double Dipsea trail race, ~8 miles, DNF
I suffered my first DNF today. Nothing about it feels great as of this writing, but I'll explain what happened.
In an effort to get in a solid, hilly long run, I decided to go up to Marin to run the Double Dipsea with Varner and Reed: a trail the three of us have run many times since together since the three of us moved to California last year.
The Double Dipsea, like the "single Dipsea" trail race, is age-handicapped, meaning that the older people get as much as an hour head start, dropping down in age and gender groups until the 39-and-under men take off last. Obviously, that means that runners of different abilities are doing a lot of passing in narrow, sometimes single-track sections. Now, I'll say that I've never been a huge fan of the idea of age handicap races, but I was trying to stay open minded, and I knew that this was part of the job hazard when signing up for the race.
About three miles into the race, I was feeling surprisingly good. Reed and I made a mutual pact to start conservatively and were reeling in guys from our starting group because of our patience early on. The heat wasn't getting to me yet, and I was passing a ton of people on both the uphills and downhills.
While skirting past some other runners on a narrow section of flat trail, a tree stump that was jutting out from the earth, right at thigh level, completely blindsided me just as I was surging through a congested area. It felt like getting hit with a baseball bat in the soft spot of my thigh, and I went down pretty damn hard: harder than any other fall I've had running, and I've fallen a lot. I took a handful of other guys with me, but fortunately no one else seemed to get hurt despite the narrow area.
When I got back up to my feet, a quick self assessment showed that despite an immediately swollen and bruised left thigh, I didn't break my femur, which legitimately was my initial concern based on my pain level. The bad news was that I couldn't really lift my left leg beyond a walk and I was still in total agony. Reed caught up with me, and after about 30 seconds of futile limp-jogging, it was obvious that my day was over. After about a frustrated mile of hobbling to the next aid station where I went through all of the various stages of grief, I swallowed my pride and took my first DNF in my 28 years. I assumed a DNF would happen to me at some point just based on the law of large numbers, but it still doesn't feel very good. I waited for about an hour for Valerie to come get me near Muir Woods, which gave me time to ice my throbbing leg and reflect on my abbreviated day.
As of this writing the afternoon after the morning's race, I still can't run. Given that I think it's just a bad bruise, my hope is that I'll be back to running in the next few days. The best case scenario is that I can get in a long run tomorrow. The worst case scenario is that I have a bone bruise or something worse, and I could be looking at an extended layoff. My guess is that it will be something in between. I historically have been fortunate in that I rarely get the usual maladies that sideline a lot of runners, so to have something acutely take me out of action is a little new for me.
I've fallen in races and runs plenty of times, but I've never not been able to brush myself off and push forward. I won't apologize for racing aggressively in a trail race because I think the risk of falling is just part of the sport, and you have to park your fears while still using common sense. However, clearly if I would have held back a little bit and waited to pass people, I probably could have avoided disaster but given up any ground I'd gained on the guys in my group. That's frustrating.
I will regroup. I will heal. I will run and race again. I'll even (probably) run the Double Dipsea again next year. But for now, I unfortunately have a busted up leg, an assortment of other bruises and battle scars all over me, and I don't know how long I'll be out of running. What happened today was an a bit of a freak running injury, so it's hard for me to assess that. Let's hope it's not too long.
I suffered my first DNF today. Nothing about it feels great as of this writing, but I'll explain what happened.
In an effort to get in a solid, hilly long run, I decided to go up to Marin to run the Double Dipsea with Varner and Reed: a trail the three of us have run many times since together since the three of us moved to California last year.
The Double Dipsea, like the "single Dipsea" trail race, is age-handicapped, meaning that the older people get as much as an hour head start, dropping down in age and gender groups until the 39-and-under men take off last. Obviously, that means that runners of different abilities are doing a lot of passing in narrow, sometimes single-track sections. Now, I'll say that I've never been a huge fan of the idea of age handicap races, but I was trying to stay open minded, and I knew that this was part of the job hazard when signing up for the race.
About three miles into the race, I was feeling surprisingly good. Reed and I made a mutual pact to start conservatively and were reeling in guys from our starting group because of our patience early on. The heat wasn't getting to me yet, and I was passing a ton of people on both the uphills and downhills.
While skirting past some other runners on a narrow section of flat trail, a tree stump that was jutting out from the earth, right at thigh level, completely blindsided me just as I was surging through a congested area. It felt like getting hit with a baseball bat in the soft spot of my thigh, and I went down pretty damn hard: harder than any other fall I've had running, and I've fallen a lot. I took a handful of other guys with me, but fortunately no one else seemed to get hurt despite the narrow area.
When I got back up to my feet, a quick self assessment showed that despite an immediately swollen and bruised left thigh, I didn't break my femur, which legitimately was my initial concern based on my pain level. The bad news was that I couldn't really lift my left leg beyond a walk and I was still in total agony. Reed caught up with me, and after about 30 seconds of futile limp-jogging, it was obvious that my day was over. After about a frustrated mile of hobbling to the next aid station where I went through all of the various stages of grief, I swallowed my pride and took my first DNF in my 28 years. I assumed a DNF would happen to me at some point just based on the law of large numbers, but it still doesn't feel very good. I waited for about an hour for Valerie to come get me near Muir Woods, which gave me time to ice my throbbing leg and reflect on my abbreviated day.
As of this writing the afternoon after the morning's race, I still can't run. Given that I think it's just a bad bruise, my hope is that I'll be back to running in the next few days. The best case scenario is that I can get in a long run tomorrow. The worst case scenario is that I have a bone bruise or something worse, and I could be looking at an extended layoff. My guess is that it will be something in between. I historically have been fortunate in that I rarely get the usual maladies that sideline a lot of runners, so to have something acutely take me out of action is a little new for me.
I've fallen in races and runs plenty of times, but I've never not been able to brush myself off and push forward. I won't apologize for racing aggressively in a trail race because I think the risk of falling is just part of the sport, and you have to park your fears while still using common sense. However, clearly if I would have held back a little bit and waited to pass people, I probably could have avoided disaster but given up any ground I'd gained on the guys in my group. That's frustrating.
I will regroup. I will heal. I will run and race again. I'll even (probably) run the Double Dipsea again next year. But for now, I unfortunately have a busted up leg, an assortment of other bruises and battle scars all over me, and I don't know how long I'll be out of running. What happened today was an a bit of a freak running injury, so it's hard for me to assess that. Let's hope it's not too long.
6.28.2013
June 28
AM: 10 miles w/ 6+ @ MP
Facebook had a 5k/10k this morning. Since I'll never be the fastest guy on Facebook, I'll have to settle for being the fastest guy at Facebook. I pressed ahead after about a half mile; nobody went with me, leaving me on my own in the 10k. The course was a little short, but I ended up running right around my goal marathon pace (5:40), which was the goal. I'm doing a tough trail race tomorrow, so I wanted to do just enough to win today but also run slightly uptempo. I feel like I did a good job of keeping myself in check. It was also brutally hot (~85 degrees) for the Bay Area this time of year.
Facebook had a 5k/10k this morning. Since I'll never be the fastest guy on Facebook, I'll have to settle for being the fastest guy at Facebook. I pressed ahead after about a half mile; nobody went with me, leaving me on my own in the 10k. The course was a little short, but I ended up running right around my goal marathon pace (5:40), which was the goal. I'm doing a tough trail race tomorrow, so I wanted to do just enough to win today but also run slightly uptempo. I feel like I did a good job of keeping myself in check. It was also brutally hot (~85 degrees) for the Bay Area this time of year.
June 27
AM: 10 miles easy
PM: 6 miles easy
I felt a little sluggish in the morning around Shoreline, but I felt light and springy on a warm run around Bayview in the evening from work.
PM: 6 miles easy
I felt a little sluggish in the morning around Shoreline, but I felt light and springy on a warm run around Bayview in the evening from work.
June 26
AM: 9 miles easy
PM: 6 miles easy
Generally tired on both my morning (Atherton) and evening (Bayview) runs from work.
PM: 6 miles easy
Generally tired on both my morning (Atherton) and evening (Bayview) runs from work.
June 25
PM: 13 miles moderate
I met the NBSV crew for a run around Stanford after work. After taking the first few miles easy, Billy, Dale, and I picked up the pace for a little while, dipping down to 5:45 at one point but generally hitting low 6:00s. This wasn't quite as quick as last week. We used the last mile as a barefoot cooldown around the infield.
I met the NBSV crew for a run around Stanford after work. After taking the first few miles easy, Billy, Dale, and I picked up the pace for a little while, dipping down to 5:45 at one point but generally hitting low 6:00s. This wasn't quite as quick as last week. We used the last mile as a barefoot cooldown around the infield.
June 24
PM: 8 miles easy
We flew back from Atlanta in the morning, so I got in a run after work through Atherton.
We flew back from Atlanta in the morning, so I got in a run after work through Atherton.
6.25.2013
June 23 (90 miles/week)
PM: 11 miles easy
The nice Atlanta weather disappeared by the time I made it out to run in the mid-afternoon. In what could have been a muggy, hilly sufferfest around Westminster and Memorial Park, I actually felt OK and surprisingly strong on the hills.
Today capped off a solid week of running with a good long run, decent workout, and 90 miles in just 8 runs: onward.
The nice Atlanta weather disappeared by the time I made it out to run in the mid-afternoon. In what could have been a muggy, hilly sufferfest around Westminster and Memorial Park, I actually felt OK and surprisingly strong on the hills.
Today capped off a solid week of running with a good long run, decent workout, and 90 miles in just 8 runs: onward.
June 22
AM: 12 miles easy
I ran the hilly governor's mansion loop from my mom's house. Unseasonably pleasant weather made for a nice run despite the travel yesterday.
I ran the hilly governor's mansion loop from my mom's house. Unseasonably pleasant weather made for a nice run despite the travel yesterday.
June 21
AM: 20 miles easy
I got in a steady 20 miles in 2:12 around Foster City and Coyote Point before flying to Atlanta for the weekend in the afternoon with Valerie. I can't tell you when my last 20 miler was, but it felt awesome.
I got in a steady 20 miles in 2:12 around Foster City and Coyote Point before flying to Atlanta for the weekend in the afternoon with Valerie. I can't tell you when my last 20 miler was, but it felt awesome.
June 20
AM: 8 miles easy
Easy slog of a run around Shoreline around 7:15 pace. I felt super slow and tired.
Easy slog of a run around Shoreline around 7:15 pace. I felt super slow and tired.
June 19
AM: 9 miles easy
PM: 6 miles easy
Both runs from work, and both slow and tired around 7:00 pace.
PM: 6 miles easy
Both runs from work, and both slow and tired around 7:00 pace.
June 18
PM: 15 miles progression
Billy and I had some company on the same run we did last week. We started aaround 7:00 pace and worked down from there over a couple of loops around Stanford. Sean blazed ahead of the group at one point, and I slowly worked back to him down Juniper Serra. We closed miles 11 and 12 in 5:30 and 5:17. I stopped for a bathroom break and then regrouped with Billy, where we still ran the last few miles around 6:00 pace. All in, it was 15 miles in about 1:33 and a good marathon workout.
Billy and I had some company on the same run we did last week. We started aaround 7:00 pace and worked down from there over a couple of loops around Stanford. Sean blazed ahead of the group at one point, and I slowly worked back to him down Juniper Serra. We closed miles 11 and 12 in 5:30 and 5:17. I stopped for a bathroom break and then regrouped with Billy, where we still ran the last few miles around 6:00 pace. All in, it was 15 miles in about 1:33 and a good marathon workout.
6.18.2013
June 17
PM: 9 miles easy
Crappy run (in more ways than one) after work, though I did find a solid new route from work through some wealthy but quiet neighborhood streets in Atherton.
Crappy run (in more ways than one) after work, though I did find a solid new route from work through some wealthy but quiet neighborhood streets in Atherton.
June 16 (88 miles/week)
PM: 6 miles easy
After a morning round of golf at Spanish Bay, I drove back with Valerie and her mom. I went out for a run at dusk around the neighborhood around 8:30 to cap off a respectable week, but I need to get my mileage higher as I build toward the marathon at the end of the summer.
After a morning round of golf at Spanish Bay, I drove back with Valerie and her mom. I went out for a run at dusk around the neighborhood around 8:30 to cap off a respectable week, but I need to get my mileage higher as I build toward the marathon at the end of the summer.
June 15
AM: 18 miles easy
I got in a solid long run around Foster City and Coyote Point in a shade under 2 hours. I drove down to Pebble Beach with Valerie and her mom afterward for an epic round of golf with Josh (my little brother) and his dad. It was the first time I'd played a course of that caliber with that much history.
I got in a solid long run around Foster City and Coyote Point in a shade under 2 hours. I drove down to Pebble Beach with Valerie and her mom afterward for an epic round of golf with Josh (my little brother) and his dad. It was the first time I'd played a course of that caliber with that much history.
June 14
AM: 6 miles easy + 2 miles hard + mile cooldown
PM: 6 miles easy
I met Nick in the morning for an easy run around Stanford. He was stopping early per a race on Sunday, so I changed into flats and put in an uptempo effort around the warmup loop (10:32). I got in another run around Bayview before heading home.
PM: 6 miles easy
I met Nick in the morning for an easy run around Stanford. He was stopping early per a race on Sunday, so I changed into flats and put in an uptempo effort around the warmup loop (10:32). I got in another run around Bayview before heading home.
6.14.2013
June 13
AM: 10 miles easy
I ran from work for a couple of laps around Bayfront Park and felt pretty good, averaging 6:30-6:40 pace. That felt good afterward. In the evening, Valerie's mom is visiting us, and we took her to the county fair and ate fair food. That most certainly did not feel good afterward.
I ran from work for a couple of laps around Bayfront Park and felt pretty good, averaging 6:30-6:40 pace. That felt good afterward. In the evening, Valerie's mom is visiting us, and we took her to the county fair and ate fair food. That most certainly did not feel good afterward.
6.13.2013
June 12
AM: 11 miles easy
Tied run around Shoreline after work. It was pretty uneventful outside of seeing a big, shiny/speckled water snake of some kind out near the water.
Tied run around Shoreline after work. It was pretty uneventful outside of seeing a big, shiny/speckled water snake of some kind out near the water.
June 11
AM: 4 miles easy
PM: 14 miles moderate
After an easy shake-out in the morning, I went to the NBSV workout and ended up mostly with Billy, where we averaged 6:07 for our last 10 miles, looping around campus and feeling good in a new pair of trainers (the first pair of New Balance I've worn since my sophomore year of college).
PM: 14 miles moderate
After an easy shake-out in the morning, I went to the NBSV workout and ended up mostly with Billy, where we averaged 6:07 for our last 10 miles, looping around campus and feeling good in a new pair of trainers (the first pair of New Balance I've worn since my sophomore year of college).
June 10
AM: 10 miles easy, strides
I made it over to Stanford in the morning and ran the Dish in my continued effort to get more hills into my weekly program.
I made it over to Stanford in the morning and ran the Dish in my continued effort to get more hills into my weekly program.
June 9 (58 miles/week)
AM: 14 miles easy
I ran in Foster City but was super tired after spending multiple miles in the middle running into a headwind.
I ran in Foster City but was super tired after spending multiple miles in the middle running into a headwind.
6.09.2013
June 8
AM: 11+ miles w/ 8 miles @ MP
I ran around Foster City in the late morning. I felt pretty good from the get go, so I decided to make a go of it for a longer tempo run, though some of it was in a steady headwind. I'm looking forward to getting back into some longer workouts over the next several weeks. Splits: 5:56, 5:48, 5:55, 5:43, 5:48, 5:55, 5:47, 5:54 (5:50 avg.).
I ran around Foster City in the late morning. I felt pretty good from the get go, so I decided to make a go of it for a longer tempo run, though some of it was in a steady headwind. I'm looking forward to getting back into some longer workouts over the next several weeks. Splits: 5:56, 5:48, 5:55, 5:43, 5:48, 5:55, 5:47, 5:54 (5:50 avg.).
6.08.2013
June 7
AM: 9 miles easy, strides
I met Nick down at Stanford and ran the Dish trail, adding strides afterward.
I met Nick down at Stanford and ran the Dish trail, adding strides afterward.
June 6
AM: 9 miles easy
Easy run in the morning before work. A cold has absolutely hammered me this week, so I'd be lying if I said I felt good.
Easy run in the morning before work. A cold has absolutely hammered me this week, so I'd be lying if I said I felt good.
June 5
AM: 10 miles easy
I got up early in the morning for a run at Stanford, running the Dish. I need to get over here during the week more because it's the most convenient way to get in hills, which I don't really get running from the office.
I got up early in the morning for a run at Stanford, running the Dish. I need to get over here during the week more because it's the most convenient way to get in hills, which I don't really get running from the office.
June 3
DNR - travel day
We flew back from NC to CA today, and I had to go into the office to prepare for a big presentation tomorrow, so that scuttled any running plans today.
We flew back from NC to CA today, and I had to go into the office to prepare for a big presentation tomorrow, so that scuttled any running plans today.
June 1
AM: 6 miles easy
I got in an easy 40+ minutes in Weaverville, NC, which is about as much as I felt like today. That's the theme of this week.
I got in an easy 40+ minutes in Weaverville, NC, which is about as much as I felt like today. That's the theme of this week.
May 31
AM: 9+ miles easy
I met Monk early in the morning for a run in Raleigh on the Greenway Trail from Mike's place. Despite it feeling like 3:30 east coast time when we started, I felt all right.
I met Monk early in the morning for a run in Raleigh on the Greenway Trail from Mike's place. Despite it feeling like 3:30 east coast time when we started, I felt all right.
5.29.2013
May 29
AM: 5 miles easy
Easy run from campus with stretching and foam rolling afterward. I'm taking this week as active recovery with a trip to NC and probably a few days off from running. I need to recharge.
The Santa Rosa Marathon will be 12 weeks away next, so that's going to be the primary focus of my summer.
Easy run from campus with stretching and foam rolling afterward. I'm taking this week as active recovery with a trip to NC and probably a few days off from running. I need to recharge.
The Santa Rosa Marathon will be 12 weeks away next, so that's going to be the primary focus of my summer.
5.28.2013
May 27 - Marin 10k
AM: Marin 10k, 33:20-ish - 11 miles
Today was a rare day where I felt awful waking up, warming up, an during the race itself. After coming through 5k right on my already conservative target (16:14), I absolutely fell to pieces.
It's time to wave the white flag and throw in the towel on racing for a while. I'm at a loss for answers right now: super frustrating.
Today was a rare day where I felt awful waking up, warming up, an during the race itself. After coming through 5k right on my already conservative target (16:14), I absolutely fell to pieces.
It's time to wave the white flag and throw in the towel on racing for a while. I'm at a loss for answers right now: super frustrating.
May 26 (81 miles/week)
AM: 9 miles easy
I went up to Crystal Springs for an easy out-and-back on my own.
I went up to Crystal Springs for an easy out-and-back on my own.
5.26.2013
May 25
AM: 14 miles easy
I ran a shorter long run mid-day around Foster City, though it was super windy, making it less than pleasant. Rather than run 3 more miles into a headwind, I turned around at 7 miles by the San Mateo bridge for an out-and-back.
I ran a shorter long run mid-day around Foster City, though it was super windy, making it less than pleasant. Rather than run 3 more miles into a headwind, I turned around at 7 miles by the San Mateo bridge for an out-and-back.
May 23
AM: 4 x mile @ 10k/tempo pace with 1:00 recovery, 2:00 jog recovery, 4 x 400m with 200 jog recovery, 4 x 200m with 200m jog recovery - 10 miles
PM: 4 miles easy
I met Chavez in the morning at Stanford for a workout on the paths and on the track. I tried to get a feel of my 10k pace on Monday (32:30?), keeping my pace and effort in check on the 2-mile warmup loop around the track (5:09, 5:14, 5:06, 5:16). I jogged with Chris over to the track for the 400s, but felt pretty crappy, averaging :70 with some effort. Rather than do the prescribed 8 400s, I paced Chris through 200m, hitting mine in :31 and :30. All in all, I felt pretty good, leaving me optimistic for Monday.
PM: 4 miles easy
I met Chavez in the morning at Stanford for a workout on the paths and on the track. I tried to get a feel of my 10k pace on Monday (32:30?), keeping my pace and effort in check on the 2-mile warmup loop around the track (5:09, 5:14, 5:06, 5:16). I jogged with Chris over to the track for the 400s, but felt pretty crappy, averaging :70 with some effort. Rather than do the prescribed 8 400s, I paced Chris through 200m, hitting mine in :31 and :30. All in all, I felt pretty good, leaving me optimistic for Monday.
May 21
AM: 4 miles easy
PM: 8 miles easy
My legs still felt battered from the race on Sunday, so I just ran an easy campus loop with the NBSV guys.
PM: 8 miles easy
My legs still felt battered from the race on Sunday, so I just ran an easy campus loop with the NBSV guys.
May 20
PM: 11 miles easy
I had an early morning conference call, so I ran the Menlo Park loop after work.
I had an early morning conference call, so I ran the Menlo Park loop after work.
May 19 (Bay to Breakers - 75 miles/week)
AM: Bay to Breakers 12k, 40:06, 30th place - 18 miles
I hopped the early train up to the city and the doors immediately opened into the madness. For most people, it's pretty obvious that Bay to Breakers is a party, not a race. During my warmup, I saw a lot of costumes, alcohol, and ugly male nudity. That was more or less the theme for the scenery for the day.
The good news is that B2B is also a pretty competitive race, with the likes of Ryan Hall at the front. When the gun went off, I tucked in with the Asics Aggies centipede (the race also has a special division of 13 people tied together), assuming they'd be in the 5:10-5:20 range that I was shooting for today.
I hit the first two miles in 5:14 and 5:23, right about on target, though I lost some ground up the Hayes Street hill: the biggest and most challenging hill that comes between 4k and 5k. I missed the third mile split, but I had the fourth in 11:20, so I obviously struggled on the hill that peaks next to the "Painted Ladies" houses of Full House fame.
The good news is that I was able to use the downhills and flats to my advantage. Hayes Street Hill would be the farthest back I'd be in the race, though at the time I felt like I could have lost to one of the naked guys. I rallied with a 5:01 sixth mile, repassing and reeling in a few guys. I made the turn at mile 7 with the women's leader and surged to stay with the Aggies 'pede that ended up finishing just ahead of me, which was a shame because that meant falling from 17th to 30th place.
Either way, this was a better race in what has been a lackluster spring season. The goal was to get under 40 minutes today, so I'm a little disappointed to just miss it, but it felt good just to win some battles out on the course.
I cooled down by running the course backward through the 7-mile street party with Varner, Heather, and Neville, taking in the scene and again trying to avoid the naked guys. My stomach was wrecked afterward, which is always the sign of an honest, hard effort for me.
Next up is a 10k in Marin on what will be a fast course (finally) as the spring racing season comes to a close. The plan then is to take a low key week with travel back to North Carolina for a wedding before building up for a summer of higher mileage in preparation for the Santa Rosa Marathon at the end of August.
I hopped the early train up to the city and the doors immediately opened into the madness. For most people, it's pretty obvious that Bay to Breakers is a party, not a race. During my warmup, I saw a lot of costumes, alcohol, and ugly male nudity. That was more or less the theme for the scenery for the day.
The good news is that B2B is also a pretty competitive race, with the likes of Ryan Hall at the front. When the gun went off, I tucked in with the Asics Aggies centipede (the race also has a special division of 13 people tied together), assuming they'd be in the 5:10-5:20 range that I was shooting for today.
I hit the first two miles in 5:14 and 5:23, right about on target, though I lost some ground up the Hayes Street hill: the biggest and most challenging hill that comes between 4k and 5k. I missed the third mile split, but I had the fourth in 11:20, so I obviously struggled on the hill that peaks next to the "Painted Ladies" houses of Full House fame.
The good news is that I was able to use the downhills and flats to my advantage. Hayes Street Hill would be the farthest back I'd be in the race, though at the time I felt like I could have lost to one of the naked guys. I rallied with a 5:01 sixth mile, repassing and reeling in a few guys. I made the turn at mile 7 with the women's leader and surged to stay with the Aggies 'pede that ended up finishing just ahead of me, which was a shame because that meant falling from 17th to 30th place.
Either way, this was a better race in what has been a lackluster spring season. The goal was to get under 40 minutes today, so I'm a little disappointed to just miss it, but it felt good just to win some battles out on the course.
I cooled down by running the course backward through the 7-mile street party with Varner, Heather, and Neville, taking in the scene and again trying to avoid the naked guys. My stomach was wrecked afterward, which is always the sign of an honest, hard effort for me.
Next up is a 10k in Marin on what will be a fast course (finally) as the spring racing season comes to a close. The plan then is to take a low key week with travel back to North Carolina for a wedding before building up for a summer of higher mileage in preparation for the Santa Rosa Marathon at the end of August.
5.18.2013
May 16
PM: 10 miles easy/moderate/hard
I got in late last night from St. Louis, so I slept in and waited until after work to go run. I ran a new loop through Menlo Park that's a little more scenic than multiple loops around Bayfront Park. After 8 miles, I was feeling pretty good (and without a workout this week), so I decided to throw in a mile at 10k race pace. I was conservatively shooting for 5:20, which made me happy to see a 5:02. It's a small thing, but I've been grasping at straws lately for positive signs with my running, so I'll take it.
I got in late last night from St. Louis, so I slept in and waited until after work to go run. I ran a new loop through Menlo Park that's a little more scenic than multiple loops around Bayfront Park. After 8 miles, I was feeling pretty good (and without a workout this week), so I decided to throw in a mile at 10k race pace. I was conservatively shooting for 5:20, which made me happy to see a 5:02. It's a small thing, but I've been grasping at straws lately for positive signs with my running, so I'll take it.
5.16.2013
April 23 - May 15
I'm obviously super behind on my running log. I got a text from Klim this week that read, "UPDATE: Reaves quits blogging"? I can take a hint. I need to do a better job of getting back into the habit of doing it, for both myself and my other comrades in the daily struggle, so here it goes.
The last couple of weeks have been a slow climb back to racing shape without much to show for it yet. I really don't care for road 5ks, but I forced myself into two of them to both score for my new team (New Balance Silicon Valley) in the PAUSATF race series, which is insanely competitive, and to get my ass racing again. The results were a little murky. The first race, the Zippy 5k, wasn't very Zippy on account of a course that was nearly uphill for the entire first half and downhill for the second half, but I still limped in around 16:05.
Two weeks later, I ran the 5k4Play, and I ran the same time (16:04) on a course with the opposite profile (down, then up). The good news is that I ran an identical time here despite running nearly 2.5 hours with Reed and Varner in Marin the day before, so that could be interpreted as a sign of improvement. It would have been a major psychological boost to get under 16:00 though.
Other workouts have included a 2x2-mile, 1-mile workout (10:31, 10:36, 5:08) on my own; an shitty tempo run on the windy CSM track (5:15, 5:15, 5:18, 5:28, 5:27); and a few uneventful workouts with NBSV where I didn't feel my best or do a good job of recording my efforts.
I'm a little frustrated because I'm at a loss for why I've lost a step. I've clearly lost a step. I'm about 5 lbs heavier than I really need to be, which is tough to see on my already large-for-a-runner frame, but could be a tangible reason why I'm running 30 seconds slower for a 5k than I expect to be, and struggling to hit my 10k PR pace for half of the distance. It honestly sucks because I have no real explanation (injury, motivation, etc.) for losing ground over the last year, but that's why more than anything I opted to join my fifth team in my 13 years of running competitively with NBSV.
The reality of working for a living has also hit me. Last spring, with my master's thesis and most of my meaningful schoolwork behind me, I was able to bang out 100+ miles/week without abandon, and I got in killer shape that lead to PRs at 3k, 8k, 10k, 10 miles, and a good marathon relative to the conditions. Now, I'm lucky to get in 80-90. It may not seem like a lot, but I've always run my best logging 100+ miles/week. That's just what works for me.
I'm trying earnestly not to get frustrated, but as the Boston Marathon came and went in April, the tough reality that I've lost a year of running sat heavy on me. That, more than anything, lit a fire to get racing again. My mileage has been just OK with weeks of 80, 88, 92, and 59 since my last update.
I traveled this week and last, spending a few days in Atlanta for my brother's graduation where I hit the 3-week sweet spot between suffocating pollen and a summer climate feels like getting bludgeoned with a warm mop. I got in a solid long run from my mom's place all the way through Piedmont Park, checking out the new Beltline Trail (Atlanta's brand-new rail trail that will eventually circumnavigate the city along an old railroad line). I got a compliment on my running form from a girl on a bike toward the end of my long run, which of course put a spring in my step, only to immediately bring myself back down to earth when I looked down and saw my first really bad bloody nipple. That it was just one and clearly bled through my shirt made it that much more ridiculous, but I didn't see it until I stopped 17 miles in.
I stopped in St. Louis for a seminar for work for two days on the way home; I'm writing this on the plane as we speak. As a consequence, I haven't had a chance to work out this week, so I'll probably just do something light tomorrow after work in light of racing this weekend.
The next few weeks will include at least a couple of more races before I call my late spring racing season, including Bay to Breakers and the Marin 10k. Given where I'm at right now, if I can break 40 minutes and 32:40, I'll call either of those races a success.
After that, I'll carve out my standard 12-week block for a marathon buildup toward the end of the summer in Santa Rosa. It's not a particularly competitive marathon, and I suspect it will be in warm weather, but I need a Boston Qualifier before registration opens in September. Long term, I want sub-2:30 before I'm 30. That's the goal, and that's what's going to get me out of bed in the morning over the next 18 months. I'm confident I'll bust out of my current rut/plateau. Thanks to the mild NorCal summer, I at least have time on my side this time.
The last couple of weeks have been a slow climb back to racing shape without much to show for it yet. I really don't care for road 5ks, but I forced myself into two of them to both score for my new team (New Balance Silicon Valley) in the PAUSATF race series, which is insanely competitive, and to get my ass racing again. The results were a little murky. The first race, the Zippy 5k, wasn't very Zippy on account of a course that was nearly uphill for the entire first half and downhill for the second half, but I still limped in around 16:05.
Two weeks later, I ran the 5k4Play, and I ran the same time (16:04) on a course with the opposite profile (down, then up). The good news is that I ran an identical time here despite running nearly 2.5 hours with Reed and Varner in Marin the day before, so that could be interpreted as a sign of improvement. It would have been a major psychological boost to get under 16:00 though.
Other workouts have included a 2x2-mile, 1-mile workout (10:31, 10:36, 5:08) on my own; an shitty tempo run on the windy CSM track (5:15, 5:15, 5:18, 5:28, 5:27); and a few uneventful workouts with NBSV where I didn't feel my best or do a good job of recording my efforts.
I'm a little frustrated because I'm at a loss for why I've lost a step. I've clearly lost a step. I'm about 5 lbs heavier than I really need to be, which is tough to see on my already large-for-a-runner frame, but could be a tangible reason why I'm running 30 seconds slower for a 5k than I expect to be, and struggling to hit my 10k PR pace for half of the distance. It honestly sucks because I have no real explanation (injury, motivation, etc.) for losing ground over the last year, but that's why more than anything I opted to join my fifth team in my 13 years of running competitively with NBSV.
The reality of working for a living has also hit me. Last spring, with my master's thesis and most of my meaningful schoolwork behind me, I was able to bang out 100+ miles/week without abandon, and I got in killer shape that lead to PRs at 3k, 8k, 10k, 10 miles, and a good marathon relative to the conditions. Now, I'm lucky to get in 80-90. It may not seem like a lot, but I've always run my best logging 100+ miles/week. That's just what works for me.
I'm trying earnestly not to get frustrated, but as the Boston Marathon came and went in April, the tough reality that I've lost a year of running sat heavy on me. That, more than anything, lit a fire to get racing again. My mileage has been just OK with weeks of 80, 88, 92, and 59 since my last update.
I traveled this week and last, spending a few days in Atlanta for my brother's graduation where I hit the 3-week sweet spot between suffocating pollen and a summer climate feels like getting bludgeoned with a warm mop. I got in a solid long run from my mom's place all the way through Piedmont Park, checking out the new Beltline Trail (Atlanta's brand-new rail trail that will eventually circumnavigate the city along an old railroad line). I got a compliment on my running form from a girl on a bike toward the end of my long run, which of course put a spring in my step, only to immediately bring myself back down to earth when I looked down and saw my first really bad bloody nipple. That it was just one and clearly bled through my shirt made it that much more ridiculous, but I didn't see it until I stopped 17 miles in.
I stopped in St. Louis for a seminar for work for two days on the way home; I'm writing this on the plane as we speak. As a consequence, I haven't had a chance to work out this week, so I'll probably just do something light tomorrow after work in light of racing this weekend.
The next few weeks will include at least a couple of more races before I call my late spring racing season, including Bay to Breakers and the Marin 10k. Given where I'm at right now, if I can break 40 minutes and 32:40, I'll call either of those races a success.
After that, I'll carve out my standard 12-week block for a marathon buildup toward the end of the summer in Santa Rosa. It's not a particularly competitive marathon, and I suspect it will be in warm weather, but I need a Boston Qualifier before registration opens in September. Long term, I want sub-2:30 before I'm 30. That's the goal, and that's what's going to get me out of bed in the morning over the next 18 months. I'm confident I'll bust out of my current rut/plateau. Thanks to the mild NorCal summer, I at least have time on my side this time.
4.27.2013
April 22
AM: 12 miles easy
I worked from home today, so I got in a run around Foster City in the morning.
I worked from home today, so I got in a run around Foster City in the morning.
April 21 - Zippy 5k (80 miles/week)
AM: Zippy 5k, 16:03, 13th place - 13 miles
I went with the NBSV team to the Zippy 5k, which is a little misleading because it's kind of a slow course. It starts with a long climb up for the first 1.5+ miles before shooting back down the same hill, more or less. I missed the button on my watch, so I missed the first mile split and had no sense of what pace we were running (actual splits: 5:18, 5:17, 4:50). I let a little bit of space grow between teammates Nick and Dale, thinking I'd make it up on the downhill. While I did re-pass some guys going downhill, I couldn't quite make it back to them. We followed up the effort with a long cooldown around Brisbane.
I generally don't like racing 5k on the road, especially on Sunday because it throws off my long run. After a year in the wilderness, however, I just need to get racing again, and that's what today was all about.
I went with the NBSV team to the Zippy 5k, which is a little misleading because it's kind of a slow course. It starts with a long climb up for the first 1.5+ miles before shooting back down the same hill, more or less. I missed the button on my watch, so I missed the first mile split and had no sense of what pace we were running (actual splits: 5:18, 5:17, 4:50). I let a little bit of space grow between teammates Nick and Dale, thinking I'd make it up on the downhill. While I did re-pass some guys going downhill, I couldn't quite make it back to them. We followed up the effort with a long cooldown around Brisbane.
I generally don't like racing 5k on the road, especially on Sunday because it throws off my long run. After a year in the wilderness, however, I just need to get racing again, and that's what today was all about.
April 19
PM: 11 miles easy
I started to do a long run after work at Stanford, but I was feeling a little worn down and pulled the plug after 11.
I started to do a long run after work at Stanford, but I was feeling a little worn down and pulled the plug after 11.
April 18
AM: 20 x 200m with 200m jog recovery - 10 miles
PM: 6 miles easy
I went to Stanford to meet the morning workout group and ended up jumping in with Armen for some 200s. I was ridiculously consistent and hit all of them in :31. I followed that up with an easy run after work with Valerie.
PM: 6 miles easy
I went to Stanford to meet the morning workout group and ended up jumping in with Armen for some 200s. I was ridiculously consistent and hit all of them in :31. I followed that up with an easy run after work with Valerie.
4.17.2013
April 16
AM: 4 miles easy
PM: 200/400/600/800/1000/800/600/400/200 @ 5k pace with 1:00 recovery - 9 miles
After a morning shake-out run, I ran the NBSV workout, but I felt pretty bad. My stomach was giving me issues the entire time, and in the middle of the workout, someone started putting the barriers up (big, metal arms that block the first three lanes). That flustered me even further. I wanted to bag it, but I finished depute not feeling up to par, which I suppose is good. The 1000s and 800s are a little slow on account of having to swing wide out to lane 4 a few times. Done right, this should be a great 5k workout, so I'd like to try it again at some point.
Splits: :33, :71, 1:48, 2:28, 3:10, 2:29, 1:49, :71, :32
PM: 200/400/600/800/1000/800/600/400/200 @ 5k pace with 1:00 recovery - 9 miles
After a morning shake-out run, I ran the NBSV workout, but I felt pretty bad. My stomach was giving me issues the entire time, and in the middle of the workout, someone started putting the barriers up (big, metal arms that block the first three lanes). That flustered me even further. I wanted to bag it, but I finished depute not feeling up to par, which I suppose is good. The 1000s and 800s are a little slow on account of having to swing wide out to lane 4 a few times. Done right, this should be a great 5k workout, so I'd like to try it again at some point.
Splits: :33, :71, 1:48, 2:28, 3:10, 2:29, 1:49, :71, :32
April 15
PM: 10 miles easy
After flying back from SoCal in the morning, I went to Shoreline after work, which was basically the worst idea I've ever had given the hurricane-like wind gusts we had today. I could barely stand in some of the really exposed spots near the water. It was getting so ridiculous that I just turned my watch off and focused on battling the wind and literally staying upright. I spent the entire run thinking about Boston and the marathon--past, present, and future.
After flying back from SoCal in the morning, I went to Shoreline after work, which was basically the worst idea I've ever had given the hurricane-like wind gusts we had today. I could barely stand in some of the really exposed spots near the water. It was getting so ridiculous that I just turned my watch off and focused on battling the wind and literally staying upright. I spent the entire run thinking about Boston and the marathon--past, present, and future.
April 14 (69 miles/week)
DNR - rest
With an early morning and long day out at Joshua Tree, we got back late, so I took the day off.
With an early morning and long day out at Joshua Tree, we got back late, so I took the day off.
April 13
AM: 17 miles easy/moderate
I got in a solid long run in Carlsbad that feature a lot of climbing on both roads and trails, discovering some new areas. I only averaged 7:00 pace but was pretty wiped by the end.
I got in a solid long run in Carlsbad that feature a lot of climbing on both roads and trails, discovering some new areas. I only averaged 7:00 pace but was pretty wiped by the end.
April 12
PM: 7+ miles easy
I worked from home today, but that meant still a good bit work, so I snuck out for a run in the late afternoon before Valerie and I flew to San Diego for the weekend.
I worked from home today, but that meant still a good bit work, so I snuck out for a run in the late afternoon before Valerie and I flew to San Diego for the weekend.
April 11
PM: 10 miles easy
I had an early conference call this morning, pushing my run again to the evening.
I had an early conference call this morning, pushing my run again to the evening.
April 9
AM: 5 miles easy
PM: 6 x 800m w/ 600m @ 5k pace and last 200m @ 3k pace or better, 2:00 recovery - 11 miles
After a morning shake-out run, I made it to the NBSV workout at Stanford. I ran most of the reps with Nick, and we were pretty consistent, exchanging pacing duties, and hitting the last 200m in :34 for most of them. I got in a longer cool down afterward while Valerie finished her run. Splits: 2:23, 2:24, 2:24, 2:24, 2:25, 2:24
PM: 6 x 800m w/ 600m @ 5k pace and last 200m @ 3k pace or better, 2:00 recovery - 11 miles
After a morning shake-out run, I made it to the NBSV workout at Stanford. I ran most of the reps with Nick, and we were pretty consistent, exchanging pacing duties, and hitting the last 200m in :34 for most of them. I got in a longer cool down afterward while Valerie finished her run. Splits: 2:23, 2:24, 2:24, 2:24, 2:25, 2:24
4.08.2013
April 7 (87 miles/week)
AM: 20 miles easy/moderate
I ran a extended version of the same loop I ran yesterday, but this time I ran all the way around Coyote Point before coming back through Foster City and looping around Bay Meadows. Overall, I felt pretty good again today, averaging just under 6:30 pace. I was a little rushed when I got home to get to a hockey game and didn't get to stretch much afterward unfortunately.
I ran a extended version of the same loop I ran yesterday, but this time I ran all the way around Coyote Point before coming back through Foster City and looping around Bay Meadows. Overall, I felt pretty good again today, averaging just under 6:30 pace. I was a little rushed when I got home to get to a hockey game and didn't get to stretch much afterward unfortunately.
April 6
AM: 11 miles moderate
I ran a loop around Foster City and then added on around Bay Meadows for 11 miles in a shade under 70 minutes. I felt good today, and in general my legs are beginning to feel better than they have in a while.
I ran a loop around Foster City and then added on around Bay Meadows for 11 miles in a shade under 70 minutes. I felt good today, and in general my legs are beginning to feel better than they have in a while.
April 5
AM: 3 x 800m @ 3k pace, 8 x 400m @ mile pace with 2:00 recovery - 9 miles
I met Neville and Chris for some of the fastest work that I'd seen in at least a year for speed workout. As expected, the paced felt ridiculously fast, and I held back a little bit from my two workout partners this morning. I hit 2:18, 2:22, 2:21, and then bookended a bunch of :67s with :66s. I wasn't overly tired after the workout, but at the same time it was definitely tough to get my legs moving any faster.
I met Neville and Chris for some of the fastest work that I'd seen in at least a year for speed workout. As expected, the paced felt ridiculously fast, and I held back a little bit from my two workout partners this morning. I hit 2:18, 2:22, 2:21, and then bookended a bunch of :67s with :66s. I wasn't overly tired after the workout, but at the same time it was definitely tough to get my legs moving any faster.
April 4
AM: 10 miles easy/moderate, treadmill
PM: 6 miles easy
I ran at the gym at work in the morning, and then again with Valerie from work in the evening.
PM: 6 miles easy
I ran at the gym at work in the morning, and then again with Valerie from work in the evening.
April 3
AM: 8 miles easy recovery
I just ran an easy recovery run from work in the morning, though I got in core work and pushups in the evening at home.
I just ran an easy recovery run from work in the morning, though I got in core work and pushups in the evening at home.
4.03.2013
April 2
AM: 4 miles easy
PM: 5 x 400m @ 5k pace w/ 200m float recovery, 3:00 recovery, 1-mile @ tempo pace, 2:00 recovery, 5 x 400m @ 5k pace w/ 200m float recovery - 10 miles
After a shake-out run in the morning, I went to the NBSV workout in the evening for a sort of modified Michigan workout. I hit :72 on most of them, with a few outliers in :74, and the last one in :69. We floated the recoveries in :45-:50. This was a good effort given that change of pace turnover isn't exactly my strong suit, and it felt great to get back on the track after a few weeks away.
PM: 5 x 400m @ 5k pace w/ 200m float recovery, 3:00 recovery, 1-mile @ tempo pace, 2:00 recovery, 5 x 400m @ 5k pace w/ 200m float recovery - 10 miles
After a shake-out run in the morning, I went to the NBSV workout in the evening for a sort of modified Michigan workout. I hit :72 on most of them, with a few outliers in :74, and the last one in :69. We floated the recoveries in :45-:50. This was a good effort given that change of pace turnover isn't exactly my strong suit, and it felt great to get back on the track after a few weeks away.
4.02.2013
April 1
AM: 9 miles moderate, treadmill
PM: weights, core
It was raining in the morning, so I opted for the treadmill rather than running around the park near campus. I could tell in the evening that I hadn't been in the gym in a few weeks--no joke. For the time being, I'm just doing core and body weight work (pushups, pullups, dips, etc.).
PM: weights, core
It was raining in the morning, so I opted for the treadmill rather than running around the park near campus. I could tell in the evening that I hadn't been in the gym in a few weeks--no joke. For the time being, I'm just doing core and body weight work (pushups, pullups, dips, etc.).
3.31.2013
March 31 (78 miles/week)
PM: 20 miles easy
Valerie and I drove up to the Sawyer Camp Trail, where I ran the full length out and back before running back up to Crystal Springs Village to make it 20. After a crappy couple of weeks of running, I'm glad to get in a long run of substance.
Valerie and I drove up to the Sawyer Camp Trail, where I ran the full length out and back before running back up to Crystal Springs Village to make it 20. After a crappy couple of weeks of running, I'm glad to get in a long run of substance.
March 30
AM: 10 miles easy
I ran in the morning before doing more wedding stuff all day. I felt just OK, but certainly better than last night.
I ran in the morning before doing more wedding stuff all day. I felt just OK, but certainly better than last night.
3.30.2013
March 29
AM: 5 miles easy
PM: 10 miles easy
I felt good in the morning running before work, but I felt downright awful--congested, sore throat, and chills--on my second run around Stanford before watching the track meet.
PM: 10 miles easy
I felt good in the morning running before work, but I felt downright awful--congested, sore throat, and chills--on my second run around Stanford before watching the track meet.
March 28
AM: 7 miles moderate
I got in run on the hotel treadmill, pressed for time in the morning and still not feeling well.
I got in run on the hotel treadmill, pressed for time in the morning and still not feeling well.
March 27
DNR - 0 miles
My first day off of 2013. I was sick and traveling for work, so I slept in rather than trying to slog through a treadmill run.
My first day off of 2013. I was sick and traveling for work, so I slept in rather than trying to slog through a treadmill run.
March 26
AM: 8 miles easy
PM: 5 miles easy
I got some additional insight as to why I felt bad last night because I'm obviously getting sick. That was obvious today on both runs. The timing sucks because I have to travel again this week.
PM: 5 miles easy
I got some additional insight as to why I felt bad last night because I'm obviously getting sick. That was obvious today on both runs. The timing sucks because I have to travel again this week.
March 25
AM: 4 miles easy
PM: aborted workout - 9 miles
I tried to hit the track at Stanford, but it was clear from the get-go that I was hurting. I hit my first mile of a planned 4 x mile in 5:05 and felt awful. After a youth team took up the three inside lanes on the back stretch (really?) of the crowded track, I got frustrated and pulled the plug after my next half mile.
PM: aborted workout - 9 miles
I tried to hit the track at Stanford, but it was clear from the get-go that I was hurting. I hit my first mile of a planned 4 x mile in 5:05 and felt awful. After a youth team took up the three inside lanes on the back stretch (really?) of the crowded track, I got frustrated and pulled the plug after my next half mile.
March 24 (62 miles/week)
AM: 15+ miles easy/moderate
I got in a long run (15.5 miles) with Reed in the city, running along the waterfront and across the bridge, climbing up to the overlook. We got down to 6:00 pace pretty easily over the last couple of miles, just cruising.
I got in a long run (15.5 miles) with Reed in the city, running along the waterfront and across the bridge, climbing up to the overlook. We got down to 6:00 pace pretty easily over the last couple of miles, just cruising.
March 23
PM: 5 miles easy
I got in a short run in the dark around the neighborhood after being on the road all day looking at a wedding venue in Sonoma.
I got in a short run in the dark around the neighborhood after being on the road all day looking at a wedding venue in Sonoma.
March 21
PM: 10 miles with 10 x short hill (:30-:31) hill repeats
I got in a short hill workout at the park near campus after work after getting in late last night from Oregon because of flight delays. It was a short and sweet workout that definitely had me working, and one I should see again.
I got in a short hill workout at the park near campus after work after getting in late last night from Oregon because of flight delays. It was a short and sweet workout that definitely had me working, and one I should see again.
March 19
PM: 7 miles moderate
I ran on the hotel treadmill in Oregon because it was it was 40 degrees and raining, and I didn't bring the right running gear. I got down to 5:15 pace for the last mile.
March 17 (Emerald Nuts 12k)
AM: Emerald Nuts 12k, 40:28, 20th place - 15 miles
This was my first race with NBSV. The course has a weird profile, with a scorching fast first half mile, a long climb in the second mile, rolling across the Golden Gate Bridge, across the Marina before another climb and drop before the finish.
Because it's been a while since I've raced in a competitive field, I tried my best not to look at my watch and just compete. I moved up reasonably well across the bridge, but won and lost a few battles in the second half. Overall, I feel like I have a long way to go to get where I was this time last year--PR fitness seems like a world away right now--but this was at least a step forward.
This was my first race with NBSV. The course has a weird profile, with a scorching fast first half mile, a long climb in the second mile, rolling across the Golden Gate Bridge, across the Marina before another climb and drop before the finish.
Because it's been a while since I've raced in a competitive field, I tried my best not to look at my watch and just compete. I moved up reasonably well across the bridge, but won and lost a few battles in the second half. Overall, I feel like I have a long way to go to get where I was this time last year--PR fitness seems like a world away right now--but this was at least a step forward.
3.16.2013
March 15
AM: 9 miles easy
PM: 6 miles easy, weights, core
I ran both times from work but felt generally crappy unfortunately.
PM: 6 miles easy, weights, core
I ran both times from work but felt generally crappy unfortunately.
March 14
AM: 8 miles with 15:00 tempo @ HM pace
PM: 6 miles easy
With a race on Sunday, I just got in a light workout today to keep from feeling stale, splitting 5:25 and 5:30 for the splits I saw. Both of these were from work.
PM: 6 miles easy
With a race on Sunday, I just got in a light workout today to keep from feeling stale, splitting 5:25 and 5:30 for the splits I saw. Both of these were from work.
March 12
AM: 4 miles easy
PM: 12 x 400m with 1:00 jog recovery, strides - 9 miles
After a morning shake-out run around my neighborhood, I went to Stanford with Valerie to run a workout with NBSV. I ended up jumping in a set of quarters with Tom, starting conservatively and cutting down, which was probably a good idea given that this was my fastest work in a while. I still have no idea what team I'm going to run for out here or even if I want to run for a team, but it's good to have another solid workout option.
Splits: 72, 72, 74, 71, 71, 70, 68, 67, 69, 67, 67, 66 (69 average)
PM: 12 x 400m with 1:00 jog recovery, strides - 9 miles
After a morning shake-out run around my neighborhood, I went to Stanford with Valerie to run a workout with NBSV. I ended up jumping in a set of quarters with Tom, starting conservatively and cutting down, which was probably a good idea given that this was my fastest work in a while. I still have no idea what team I'm going to run for out here or even if I want to run for a team, but it's good to have another solid workout option.
Splits: 72, 72, 74, 71, 71, 70, 68, 67, 69, 67, 67, 66 (69 average)
February 25 - March 10
I need to catch up a little bit on my training log. I may go back to daily entries, even if I don't have much to write about, because it's too easy to let multiple weeks slip by.
The last few weeks have included a low-key 30k trail race at Lake Chabot, where I took third but tried to keep my effort in check. I did drop a 5:09 mile late in the race to try to close the gap after getting dropped on a section of windy singletrack, which admittedly wasn't a strength. I also randomly saw my old college coach, Garrison, who had gotten into ultra running and was in the middle of back-to-back 50ks that weekend. The following day, I ran another 14 or 15 with Reed in the city, and that basically cooked me for the next few days.
The following weeks, I had some decent workouts, meeting a couple of guys early at Stanford for a 2-mile, mile, 1.5-mile workout in 10:18, 5:01, and 7:40 on the 2-mile loop. I ran 5-mile tempos in Foster City on back-to-back Saturdays, running 26:50 and 27:00 but battling headwinds both times. I have a couple of solid long runs of 18 and 20 miles in there, too.
Other than that, I've been doubling when I can amid work's ebbs and flows. Valerie and Wilson finally made it to California, which is a major relief on the personal life front, and I moved into a bigger apartment in our building as a result.
The last few weeks have included a low-key 30k trail race at Lake Chabot, where I took third but tried to keep my effort in check. I did drop a 5:09 mile late in the race to try to close the gap after getting dropped on a section of windy singletrack, which admittedly wasn't a strength. I also randomly saw my old college coach, Garrison, who had gotten into ultra running and was in the middle of back-to-back 50ks that weekend. The following day, I ran another 14 or 15 with Reed in the city, and that basically cooked me for the next few days.
The following weeks, I had some decent workouts, meeting a couple of guys early at Stanford for a 2-mile, mile, 1.5-mile workout in 10:18, 5:01, and 7:40 on the 2-mile loop. I ran 5-mile tempos in Foster City on back-to-back Saturdays, running 26:50 and 27:00 but battling headwinds both times. I have a couple of solid long runs of 18 and 20 miles in there, too.
Other than that, I've been doubling when I can amid work's ebbs and flows. Valerie and Wilson finally made it to California, which is a major relief on the personal life front, and I moved into a bigger apartment in our building as a result.
2.26.2013
February 18 - February 24 (75 miles/week)
February 18 - 6 miles easy with strides
I ran from home in the morning out to the Foster City turf field, ran some strides, and then went out to Half Moon Bay to play golf with my mom.
February 19 - 9 miles uphill progression run, treadmill
I worked down to 6:00 pace halfway in, notching up the treadmill incline 0.5% every half mile.
February 20 - 9 miles easy (PM)
An earl conference call pushed my run back to the evening.
February 21 - 7 miles easy
February 22 - 10 miles easy (PM)
February 23 - Lake Chabot 30k - 1:53:51, 3rd place - 20 miles
The goal going in was to get in a good, hard long run, and I accomplished that much. After cranking at Uwarrie last year, I still wanted to keep my effort in check, even if it meant ceding the lead, which I did about halfway in to two other guys as we made our way up some of the course's only steep switchbacks. Those aren't my strong point right now. My splits were all over the place, ranging from uphill 8:00 miles to downhill surges at 5:20 and 5:09. I would have liked to have won, but I was happier to not be totally wrecked this early in a racing season.
February 24 - 14+ miles easy
I stayed at Reed's place in the city last night, and we got up for a longer run through Fisherman's Wharf and across the Golden Gate Bridge and back. He wanted to climb up into the Marin Headland's for a little bit, but I had to pull the ripcord on that idea after yesterday's trail race. The run capped off three runs totaling almost 45 miles for me in 48 hours, so I spent the balance of the day pretty pooped.
I ran from home in the morning out to the Foster City turf field, ran some strides, and then went out to Half Moon Bay to play golf with my mom.
February 19 - 9 miles uphill progression run, treadmill
I worked down to 6:00 pace halfway in, notching up the treadmill incline 0.5% every half mile.
February 20 - 9 miles easy (PM)
An earl conference call pushed my run back to the evening.
February 21 - 7 miles easy
February 22 - 10 miles easy (PM)
February 23 - Lake Chabot 30k - 1:53:51, 3rd place - 20 miles
The goal going in was to get in a good, hard long run, and I accomplished that much. After cranking at Uwarrie last year, I still wanted to keep my effort in check, even if it meant ceding the lead, which I did about halfway in to two other guys as we made our way up some of the course's only steep switchbacks. Those aren't my strong point right now. My splits were all over the place, ranging from uphill 8:00 miles to downhill surges at 5:20 and 5:09. I would have liked to have won, but I was happier to not be totally wrecked this early in a racing season.
February 24 - 14+ miles easy
I stayed at Reed's place in the city last night, and we got up for a longer run through Fisherman's Wharf and across the Golden Gate Bridge and back. He wanted to climb up into the Marin Headland's for a little bit, but I had to pull the ripcord on that idea after yesterday's trail race. The run capped off three runs totaling almost 45 miles for me in 48 hours, so I spent the balance of the day pretty pooped.
2.21.2013
February 11 - February 17 (88 miles/week)
2/11
AM: 9 miles easy
PM: 5 miles easy, treadmill
2/12
AM: 6 x 4:00 on/2:00 off - 10 miles
PM: 6 miles easy, treadmill
2/13
AM: 9 miles easy
I picked up Tim after work, so no second workout today.
2/14
AM: 10 miles easy
I'd planned to go into the city after work, but I got stuck in traffic and bailed.
2/15
AM: 8 miles w/ 4-mile tempo (5:23 average)
PM: 6 miles easy, weights, core
I felt just OK running this workout around Bayfront Park but was tight on time in the morning. I did run my fastest Bayfront lap yet (12:00) however.
2/16
AM: 11 miles moderate
I felt surprisingly good on this run. With my mom in town to visit, we drove up to the Sawyer Camp trail, and I felt good from the start. I hadn't planned on timing my run, but I realized I was moving at a decent clip. I knocked 10 miles in 58:00 minutes, clipping off 5:30s and 5:40s on the way home, before jogging back and walking in the last mile with my mom. I hope this spontaneously quick run is a positive sign that I'm getting into shape.
2/17
PM: 14+ miles easy
After working in the morning, I dropped my mom off in Palo Alto and got in a long run around Stanford and the Dish.
http://www.mapmyrun.com/workout/235283070/
AM: 9 miles easy
PM: 5 miles easy, treadmill
2/12
AM: 6 x 4:00 on/2:00 off - 10 miles
PM: 6 miles easy, treadmill
2/13
AM: 9 miles easy
I picked up Tim after work, so no second workout today.
2/14
AM: 10 miles easy
I'd planned to go into the city after work, but I got stuck in traffic and bailed.
2/15
AM: 8 miles w/ 4-mile tempo (5:23 average)
PM: 6 miles easy, weights, core
I felt just OK running this workout around Bayfront Park but was tight on time in the morning. I did run my fastest Bayfront lap yet (12:00) however.
2/16
AM: 11 miles moderate
I felt surprisingly good on this run. With my mom in town to visit, we drove up to the Sawyer Camp trail, and I felt good from the start. I hadn't planned on timing my run, but I realized I was moving at a decent clip. I knocked 10 miles in 58:00 minutes, clipping off 5:30s and 5:40s on the way home, before jogging back and walking in the last mile with my mom. I hope this spontaneously quick run is a positive sign that I'm getting into shape.
2/17
PM: 14+ miles easy
After working in the morning, I dropped my mom off in Palo Alto and got in a long run around Stanford and the Dish.
http://www.mapmyrun.com/workout/235283070/
2.11.2013
February 4 - February 10 (101 miles/week)
2/4
AM: 10 miles easy
PM: 5 miles easy, treadmill
2/5
AM: 9 miles easy
PM: weights, core
Now that hunting season is over, I can run on the trails in the slough near work (Ravenswood). Even though they can get a little muddy, it's cool to have access to soft trails near campus. I'm fine with Bayfront Park, but I can only take so many laps around a landfill.
2/6
AM: 20 x 1:00 on/off - 10 miles
PM: 7 miles easy, treadmill
2/7
AM: 10 miles easy
PM: 7 miles easy, treadmill
2/8
AM: 9 miles moderate
PM: 4 miles easy (treadmill), weights, core
I picked it up in the second half of my morning run, hitting a 5:24 mile, but I didn't feel that great. With a tough run tomorrow, I shut it down early.
2/9
AM: 18 miles moderate
I drove up to Mill Valley to meet Varner for a long run with a lot of trails and climbing. We were a little faster from the get go, making it to Stinson Beach in a shade over an hour, whereas we have been 1:10-1:15 the last few times. Moving pretty well, that moved into 30+ minutes of climbing that went from sea level to 1600 feet. We reunited and wound our way back down the trails that criss-cross Mt. Tamalpas, stopping for a gel about 1:40 into the effort. All told, we were on our feet for a shade under 2.5 hours:
http://www.mapmyrun.com/workout/231429536/
2/10
PM: 12 miles easy
I waited until the afternoon to go up to the Sawyer Camp Trail, and I was still tired. This was my first week over 100 miles in 10 months, so I'm thankful to continue making progress.
AM: 10 miles easy
PM: 5 miles easy, treadmill
2/5
AM: 9 miles easy
PM: weights, core
Now that hunting season is over, I can run on the trails in the slough near work (Ravenswood). Even though they can get a little muddy, it's cool to have access to soft trails near campus. I'm fine with Bayfront Park, but I can only take so many laps around a landfill.
2/6
AM: 20 x 1:00 on/off - 10 miles
PM: 7 miles easy, treadmill
2/7
AM: 10 miles easy
PM: 7 miles easy, treadmill
2/8
AM: 9 miles moderate
PM: 4 miles easy (treadmill), weights, core
I picked it up in the second half of my morning run, hitting a 5:24 mile, but I didn't feel that great. With a tough run tomorrow, I shut it down early.
2/9
AM: 18 miles moderate
I drove up to Mill Valley to meet Varner for a long run with a lot of trails and climbing. We were a little faster from the get go, making it to Stinson Beach in a shade over an hour, whereas we have been 1:10-1:15 the last few times. Moving pretty well, that moved into 30+ minutes of climbing that went from sea level to 1600 feet. We reunited and wound our way back down the trails that criss-cross Mt. Tamalpas, stopping for a gel about 1:40 into the effort. All told, we were on our feet for a shade under 2.5 hours:
http://www.mapmyrun.com/workout/231429536/
2/10
PM: 12 miles easy
I waited until the afternoon to go up to the Sawyer Camp Trail, and I was still tired. This was my first week over 100 miles in 10 months, so I'm thankful to continue making progress.
2.05.2013
January 28 - February 3 (95 miles/week)
1/28
AM: 9 miles easy
PM: weights, core
I ran at Stanford in the morning with NBSV and then went to the gym after work.
1/29
AM: 10 miles progression run
PM: 6 miles easy, treadmill
I ran the progression run around Bayfront Park in the morning, starting at 7:00 pace and cutting down to 5:41, 5:38, 5:36, 5:32, 5:33, and 5:24 over the last six miles.
1/30
AM: 9 miles easy
PM: 6 miles easy, treadmill
Just a pair of recovery runs at work.
1/31
AM: 8 miles w/ 12 x short hill sprints (~30 seconds)
PM: 7 miles easy, treadmill
Light workout in the morning from work at Bayfront Park.
2/1
AM: 10 miles easy
PM: weights, core
2/2
AM: 3 x 2 miles with 1 mile jog recovery - 13 miles
I planned to go to the track, but there was a soccer game underway, so I drove to the Sawyer Camp Trail for an old GRC staple workout aka "point-to-point on the canal" aka "Cherry Blossom tune up" aka "try to kill your teammates." The first rep was a net uphill (10:42), the second was a net downhill (10:12), and the third was an equalizer (10:26). I felt strong on this one for the first time in a while.
2/3
AM: 17 miles easy
I finished my highest week in a while with a run up at the Crystal Springs reservoir and XC course just before the Super Bowl.
AM: 9 miles easy
PM: weights, core
I ran at Stanford in the morning with NBSV and then went to the gym after work.
1/29
AM: 10 miles progression run
PM: 6 miles easy, treadmill
I ran the progression run around Bayfront Park in the morning, starting at 7:00 pace and cutting down to 5:41, 5:38, 5:36, 5:32, 5:33, and 5:24 over the last six miles.
1/30
AM: 9 miles easy
PM: 6 miles easy, treadmill
Just a pair of recovery runs at work.
1/31
AM: 8 miles w/ 12 x short hill sprints (~30 seconds)
PM: 7 miles easy, treadmill
Light workout in the morning from work at Bayfront Park.
2/1
AM: 10 miles easy
PM: weights, core
2/2
AM: 3 x 2 miles with 1 mile jog recovery - 13 miles
I planned to go to the track, but there was a soccer game underway, so I drove to the Sawyer Camp Trail for an old GRC staple workout aka "point-to-point on the canal" aka "Cherry Blossom tune up" aka "try to kill your teammates." The first rep was a net uphill (10:42), the second was a net downhill (10:12), and the third was an equalizer (10:26). I felt strong on this one for the first time in a while.
2/3
AM: 17 miles easy
I finished my highest week in a while with a run up at the Crystal Springs reservoir and XC course just before the Super Bowl.
1.28.2013
January 21 - January 27 (91 miles/week)
1/21
PM: 18 miles easy/moderate
I drove up to Crystal Springs Reservoir, feeling better than expected after flying back from the east coast. I had MLK Day off from work, which gave me the luxury of both a cross country flight and mid-afternoon run.
1/22
AM: 8 miles easy
PM: weights, core
A slow jog around Bayfront Park in the morning before work, though I did get to the gym in the evening before dinner.
1/23
AM: 5-mile tempo @ 5:25 pace - 10 miles
I got in a morning workout around Bayfront Park. I didn't quite have the pop I hoped for, but I supposed it's good to keep moving forward as I try to rebuild some semblance of my spring 2012 fitness.
1/24
PM: 10 miles easy
Another easy run around Bayfront Park in the morning before work...the usual.
1/25
AM: 10 miles easy
PM: 6 miles easy
Not one but two runs around Bayfront Park today, but at least I got in a double.
1/26
AM: 16 miles easy/moderate
I met Reed, Varner, and Gus up in Mill Valley for a new trail run that I hadn't done before. I like the Dipsea Trail, but it was good to see someplace new, though we still managed to descend the stairs at the end to my chagrin. This was a great Marin run, which as usual included a lot of single track and climbing, meaning that we technically averaged around 8:00/mile despite the effort. It started with basically an hour-long climb: http://www.mapmyrun.com/workout/226411748/
1/27
PM: 13 miles moderate
I met my sister and her family for breakfast in the morning, so I waited until the mid-afternoon to drive up to Canada Road, connecting that the the Crystal Springs XC course via the Sheep Camp Trail. I pushed a little early on but backed off because I'd like to switch to a Tuesday-Friday workout schedule next week. This had climbing but not nearly as much as yesterday. The map readings get a little funny whenever I stop my watch, but you get the idea: http://www.mapmyrun.com/workout/226411730/
PM: 18 miles easy/moderate
I drove up to Crystal Springs Reservoir, feeling better than expected after flying back from the east coast. I had MLK Day off from work, which gave me the luxury of both a cross country flight and mid-afternoon run.
1/22
AM: 8 miles easy
PM: weights, core
A slow jog around Bayfront Park in the morning before work, though I did get to the gym in the evening before dinner.
1/23
AM: 5-mile tempo @ 5:25 pace - 10 miles
I got in a morning workout around Bayfront Park. I didn't quite have the pop I hoped for, but I supposed it's good to keep moving forward as I try to rebuild some semblance of my spring 2012 fitness.
1/24
PM: 10 miles easy
Another easy run around Bayfront Park in the morning before work...the usual.
1/25
AM: 10 miles easy
PM: 6 miles easy
Not one but two runs around Bayfront Park today, but at least I got in a double.
1/26
AM: 16 miles easy/moderate
I met Reed, Varner, and Gus up in Mill Valley for a new trail run that I hadn't done before. I like the Dipsea Trail, but it was good to see someplace new, though we still managed to descend the stairs at the end to my chagrin. This was a great Marin run, which as usual included a lot of single track and climbing, meaning that we technically averaged around 8:00/mile despite the effort. It started with basically an hour-long climb: http://www.mapmyrun.com/workout/226411748/
1/27
PM: 13 miles moderate
I met my sister and her family for breakfast in the morning, so I waited until the mid-afternoon to drive up to Canada Road, connecting that the the Crystal Springs XC course via the Sheep Camp Trail. I pushed a little early on but backed off because I'd like to switch to a Tuesday-Friday workout schedule next week. This had climbing but not nearly as much as yesterday. The map readings get a little funny whenever I stop my watch, but you get the idea: http://www.mapmyrun.com/workout/226411730/
1.24.2013
January 14 - January 20 (76 miles/week)
Frequent visitors to my training log (all three of you) will notice that I switched from writing every day to a weekly recap. The facts are that after doing this for years, I just don't have that much to say about the day-in, day-out recovery runs, and I'm not at a place where I can update my runs every day, so I'm trying out the weekly recap format in hopes that it's a more efficient use of my time and yours. Enjoy?
1/14 - 9 miles easy
I met at Stanford in the morning for the NBSV run from the track around campus.
Easy recovery run from work around Bayfront Park.
1/14 - 9 miles easy
I met at Stanford in the morning for the NBSV run from the track around campus.
1/15 - 8 miles easy
Easy recovery run from work around Bayfront Park.
1/16 - 5 x 4:00 on, 2:00 off - 10 miles
I got in a decent workout around Bayfront Park in the morning before work.
1/17
AM: 10 miles easy
PM: 6 miles easy, treadmill
Bayfront Park in the morning followed by an easy treadmill run at the gym after work.
1/18
AM: 10 miles easy
PM: 4 miles easy, weights, core
I got in another easy run around Bayfront Park in the morning, and then I made it to the gym and did weights/core for the first time in a while; time to get back on the wagon with that.
1/19 - 12 miles with 12 x 1:00 on/off
I ran a workout around Foster City after a 30-minute warmup before jumping on a plane and flying to Atlanta.
1/20 - 7 miles easy
I jogged around Memorial Park and Peachtree Battle, shaking off an early wake-up call after a cross-country last night. I followed that up by going to the NFC championship game with Valerie and Josh and witnessing a very Atlanta-like stomach-punch loss in person with the Falcons.
1.16.2013
January 7 - January 13 (80 miles/week)
1/7 - 8.5 miles easy
I met Sarah Broyles and some of the NBSV team for a run around Stanford in the morning.
1/8 - 8.5 miles easy
Run from work in the morning around Bayfront Park.
1/9 - Progression Run - 10 miles
I started from work at 7:00 pace and cut down to 5:30 pace before using the last mile as a cool down.
1/10 - 10 miles easy
Relaxed run around Bayfront Park in the morning.
1/11 - AM: 8 miles easy; PM: 6 miles easy, treadmill
I got in a pair of easy runs before driving up to SF for the night.
1/12 - AM: 15 miles moderate/trails
It's tough to think of a run at 9:30 pace as a tough effort, but that's how it goes on the Dipsea Trail. Varner, Reed, Sam, and I drove up to Marin to run the challenging out-and-back of the Dipsea Trail, which includes about 2800 feet of climbing over 15 miles. It's shocking, but this trail run takes well over 2 hours. We had cooler but perfectly clear weather: we could see all the way out to the Falleron Islands out in the Pacific from the trail's highest peak.
1/13 - PM: 14 miles moderate
I waited until the afternoon until after the Falcons' playoff game for a run around Foster City. I felt surprisingly great after yesterday's run, finishing in a crisper 1:28 but feeling like I was floating along during the run.
I met Sarah Broyles and some of the NBSV team for a run around Stanford in the morning.
1/8 - 8.5 miles easy
Run from work in the morning around Bayfront Park.
1/9 - Progression Run - 10 miles
I started from work at 7:00 pace and cut down to 5:30 pace before using the last mile as a cool down.
1/10 - 10 miles easy
Relaxed run around Bayfront Park in the morning.
1/11 - AM: 8 miles easy; PM: 6 miles easy, treadmill
I got in a pair of easy runs before driving up to SF for the night.
1/12 - AM: 15 miles moderate/trails
It's tough to think of a run at 9:30 pace as a tough effort, but that's how it goes on the Dipsea Trail. Varner, Reed, Sam, and I drove up to Marin to run the challenging out-and-back of the Dipsea Trail, which includes about 2800 feet of climbing over 15 miles. It's shocking, but this trail run takes well over 2 hours. We had cooler but perfectly clear weather: we could see all the way out to the Falleron Islands out in the Pacific from the trail's highest peak.
1/13 - PM: 14 miles moderate
I waited until the afternoon until after the Falcons' playoff game for a run around Foster City. I felt surprisingly great after yesterday's run, finishing in a crisper 1:28 but feeling like I was floating along during the run.
1.06.2013
January 6 (84 miles/week)
PM: 16 miles easy/moderate
I bagged plans to run with Varner in Marin and waited until the afternoon to run to ensure that my stomach had settled after yesterday. I was in dire need of some new scenery, and there is an abundance of great running in the area, so I mapped out a run starting from Ralston Ave. I left from a Park and Ride down to Canada Road, which like Beach Drive in Rock Creek Park is closed to traffic on Sundays for a 3-ish mile stretch of road.
I connected Canada to another trail that climbed for more than a mile up to the Crystal Springs Cross Country course, which appears to be a site built with the explicit purpose of racing cross country--awesome, though I wish I would have found my way here months ago. It has packed dirt trails and reminded me a little bit of the XC course at Lehigh from college. I ran two loops of the 3-mile course that had constantly rolling hills before backtracking, stopping to climb up to a vista and adding on a little at the end to make it an even 16 miles.
I didn't feel sharp today, but it was one of my better long runs in a while. I'm in somewhat of a running funk right now, so I need to be proactive about breaking out of it. Finding diverse and challenging places to run seems like a good way to do that. Here is the link to the run: http://www.mapmyrun.com/workout/218631920
I bagged plans to run with Varner in Marin and waited until the afternoon to run to ensure that my stomach had settled after yesterday. I was in dire need of some new scenery, and there is an abundance of great running in the area, so I mapped out a run starting from Ralston Ave. I left from a Park and Ride down to Canada Road, which like Beach Drive in Rock Creek Park is closed to traffic on Sundays for a 3-ish mile stretch of road.
I connected Canada to another trail that climbed for more than a mile up to the Crystal Springs Cross Country course, which appears to be a site built with the explicit purpose of racing cross country--awesome, though I wish I would have found my way here months ago. It has packed dirt trails and reminded me a little bit of the XC course at Lehigh from college. I ran two loops of the 3-mile course that had constantly rolling hills before backtracking, stopping to climb up to a vista and adding on a little at the end to make it an even 16 miles.
I didn't feel sharp today, but it was one of my better long runs in a while. I'm in somewhat of a running funk right now, so I need to be proactive about breaking out of it. Finding diverse and challenging places to run seems like a good way to do that. Here is the link to the run: http://www.mapmyrun.com/workout/218631920
January 5
PM: 3-miles @ goal half-marathon pace, 800m (5:00) jog recovery, 2-miles @ goal HM pace - 10 miles
I meant to have an extra mile rep on here, but in the middle of the second rep, my stomach started making noises, and it was curtains from there. The first rep was OK (15:37), but the second was mediocre by comparison (10:36), and after that I had to dart into the bathroom by the CSM track. I could only manage to shuffle a mile cool down on the infield afterward before packing it in because my stomach was in knots. I was trying to mimic a workout I did around this time last year, and if it wasn't obvious before, I'm not in that kind of shape yet because my splits today were definitely slower (though my two reps were evenly paced, at least). It's tough to match the ideal running conditions of grad school winter break of last year, and I should probably just accept that and adapt.
I meant to have an extra mile rep on here, but in the middle of the second rep, my stomach started making noises, and it was curtains from there. The first rep was OK (15:37), but the second was mediocre by comparison (10:36), and after that I had to dart into the bathroom by the CSM track. I could only manage to shuffle a mile cool down on the infield afterward before packing it in because my stomach was in knots. I was trying to mimic a workout I did around this time last year, and if it wasn't obvious before, I'm not in that kind of shape yet because my splits today were definitely slower (though my two reps were evenly paced, at least). It's tough to match the ideal running conditions of grad school winter break of last year, and I should probably just accept that and adapt.
January 4
AM: 10 miles easy
PM: 6 miles easy
This was just a couple of easy recovery runs before and after work, though my legs felt reasonably good in the morning.
PM: 6 miles easy
This was just a couple of easy recovery runs before and after work, though my legs felt reasonably good in the morning.
January 3
AM: 12 x 2:00 on, 1:00 off - 10 miles
PM: 6 miles easy, treadmill
I ran from work in the morning and fit in a fartlek around Bayview Park, and I followed up with 6 miles on the treadmill after work.
PM: 6 miles easy, treadmill
I ran from work in the morning and fit in a fartlek around Bayview Park, and I followed up with 6 miles on the treadmill after work.
January 2
PM: 14 miles easy
I went out for a longish run around Foster City after flying back to the west coast. My legs were predictably a little on the sluggish side.
I went out for a longish run around Foster City after flying back to the west coast. My legs were predictably a little on the sluggish side.
1.02.2013
January 1
PM: 7 miles easy
After sleeping in this morning, I made it out in the cold rain for a run around Peachtree Battle and Memorial Park before New Year's dinner with my family. Despite the cold the run went by relatively quickly.
After sleeping in this morning, I made it out in the cold rain for a run around Peachtree Battle and Memorial Park before New Year's dinner with my family. Despite the cold the run went by relatively quickly.
December 31 (4,344 miles/year)
AM: 5 miles easy
I ran in the cold at dawn around Memorial Park before I drove a packed car to an epic golf outing in Alabama to close out 2012.
I ran in the cold at dawn around Memorial Park before I drove a packed car to an epic golf outing in Alabama to close out 2012.
December 30 (78 miles/week)
AM: 16 miles easy/moderate
PM: massage
The weather in Atlanta has been considerably colder than I expected. I brought a lot of running shorts expecting mild temperatures, but winter in the south often means a damp cold, and today was no exception. With my only pair of tights still wet from yesterday's run, I wore a heavier pair of warmups for a run around the back neighborhoods of Westminster with a loop around campus. Again, there were a ton of hills through this route, so I finished averaging 7:00 pace but feeling plenty spent nonetheless.
PM: massage
The weather in Atlanta has been considerably colder than I expected. I brought a lot of running shorts expecting mild temperatures, but winter in the south often means a damp cold, and today was no exception. With my only pair of tights still wet from yesterday's run, I wore a heavier pair of warmups for a run around the back neighborhoods of Westminster with a loop around campus. Again, there were a ton of hills through this route, so I finished averaging 7:00 pace but feeling plenty spent nonetheless.
December 29
PM: 12 miles easy
After working in the morning, I went out in the early afternoon on the Governor's Mansion loop from my mom's house. There are a lot of hills on this loop through some old money Atlanta neighborhoods, though that didn't stop me from making a couple of pit stops on account of a lot of morning coffee while I used my laptop. The nice thing about neighborhoods where people make long and presumably expensive renovations to their homes is that there are a lot of portajohns at the feet of their long driveways. That's a big win for running with a stomach full of coffee.
I also got to try out the Garmin 110 that Valerie got me for Christmas, which is a major upgrade over the older, blocky model that I have but rarely use as a result.
After working in the morning, I went out in the early afternoon on the Governor's Mansion loop from my mom's house. There are a lot of hills on this loop through some old money Atlanta neighborhoods, though that didn't stop me from making a couple of pit stops on account of a lot of morning coffee while I used my laptop. The nice thing about neighborhoods where people make long and presumably expensive renovations to their homes is that there are a lot of portajohns at the feet of their long driveways. That's a big win for running with a stomach full of coffee.
I also got to try out the Garmin 110 that Valerie got me for Christmas, which is a major upgrade over the older, blocky model that I have but rarely use as a result.
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