AM: 12 miles easy
I worked from home today, so I got in a run around Foster City in the morning.
4.27.2013
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.).
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