January 7

AM: 4 miles easy

PM: 10 x 600m @ goal 5k pace or better w/ 1:30 recovery on 200 jog, 7+ miles

Cold and rainy on both runs. We had a large GRC group out for the track workout, but the B-CC track was totally under water in some parts...really cold water. We cut both our warmup and cooldown short as a result. 

I wore spikes to start prepping my calves for the XC race in a few weeks. This was a pretty miserable running day all around, but it's a good example of why running workouts with other people is so helpful sometimes. This would have been a bear to run solo.

Splits: 1:53, 1:52, 1:52 (?), 1:50, 1:50, 1:50, 1:51, 1:49, 1:45, 1:44.

January 6

AM: 9 miles easy

Ran for just over an hour in miserable weather that was just slightly warm enough to rain (~34 degrees). Nothing in the evening except core work.

The next week or so will be somewhat hectic for me with my working schedule outside of running, but "it is what it is" (getting this off my chest right now--this was probably my least favorite phrase that rose to greater popularity in 2008). I look at it as a more PC way of saying "Meh" or "shit happens."

January 5

AM: 55:00 progression run plus 10:00 easy, 10 miles

PM: 4 miles easy, treadmill

Ran a progression run in still pleasantly mild temperatures (for this time of year, anyway). Nothing too crazy; I just built up to just under MP by the last couple of miles...a light workout to hold me over until Wednesday. Took the Chevy Chase neighborhoods to Western Ave, finishing on the Meadowbrook loop.

After work, I took an easy run on the treadmill and watched Jeopardy! I forgot how busy the gym gets in January. Valerie and I were lucky to find open treadmills.

January 4 (68 miles/week)

AM/PM: 18 miles easy/moderate

Met Bain, Melissa, P. Murphy, Diego, and Billy for a long run in Greenbelt. A typical January day, we had gray albeit milder weather (40 degrees or so). Chris and I ran two loops with everyone before adding a third, somewhat quicker loop at the end (and added on a little to make it an honest 18).

I had to skip yoga in the evening to work on grad school applications since this will likely be a busy week of work for me.

January 3

AM: 10 miles easy

Slow and easy on a cool foggy morning in Atlanta. Valerie and I drove the 10 hours back to Maryland afterward.

My run was actually quite mind-numbing, only because THIS was stuck in my head the entire time...

January 2

AM: 30:00 tempo, 11 miles

Ran three loops around Memorial Park, which is right at ~3k around. Splits: 9:50, 10:06, 10:04. I hit three laps right at 30:00, and called it from there. I had to grit my teeth a little more than I wanted during the last lap, but it was also 40-45 degrees and raining. Not the most pleasant/exciting run, but since my mileage is pretty low this week, I really wanted to get in a second workout.

January 1

PM: 10 miles easy

Met a few former Westminster runners who are now college runners at the River for an easy afternoon run just before dusk: Knox (Furman), Tucker (Wash. U) and Diek (G-town). 

I didn't really overdo it last night, since I was still feeling guilty after last Friday, but I played some golf with Valerie and Josh and watched some football before finally getting my run in today.