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/
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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