AM: 20 miles easy/moderate
I went for a run solo this morning through Duke Forest, and I more or less felt fantastic the entire time despite constant rain, like I could have run 20 more. I'm getting ready to race at this point.
3.06.2011
March 5
AM: 10 x 3:00 on/1:00 off - 11 miles
I got in a solo workout from the apartment, across campus, and on the WaDuke trail. I didn't have the Garmin tracking the pace, but I finished the entire run just under 66 minutes including warmup and cooldown.
I got in a solo workout from the apartment, across campus, and on the WaDuke trail. I didn't have the Garmin tracking the pace, but I finished the entire run just under 66 minutes including warmup and cooldown.
March 4
PM: 12 miles easy
Easy late afternoon run that was complicated. Some poor lunch choices led to an emergency stop at Lowes.
Easy late afternoon run that was complicated. Some poor lunch choices led to an emergency stop at Lowes.
March 3
PM: 11 miles easy
Easy mid-day run with Reed through Duke Forest right after my Operations final.
Easy mid-day run with Reed through Duke Forest right after my Operations final.
March 2
AM: 4x400m @ 5k pace with 100m jog recovery, 4:30 jog, "long fitness loop tempo" on the WaDuke trail, 4:30 jog, 4x400m @ 5k pace with 100m jog recovery - 10 miles
Great workout this morning with the Bull City Track Club. Reed, Jason, and I pushed each other for a lot of this. The tempo portion in the middle was probably closer to 10k/XC pace, finishing with the trail's grueling series of short, steep hills that saw Reed put ~10 seconds on me, with Jason just 10 seconds behind me as well. We came back to the track and ran our 400s at a fast clip, so we left some in the tank today while still managing a hard effort. The short rest on the 400s made them count.
Splits: :72, :73, :72, :72, 10:17, :72, :71, :70, :66
Great workout this morning with the Bull City Track Club. Reed, Jason, and I pushed each other for a lot of this. The tempo portion in the middle was probably closer to 10k/XC pace, finishing with the trail's grueling series of short, steep hills that saw Reed put ~10 seconds on me, with Jason just 10 seconds behind me as well. We came back to the track and ran our 400s at a fast clip, so we left some in the tank today while still managing a hard effort. The short rest on the 400s made them count.
Splits: :72, :73, :72, :72, 10:17, :72, :71, :70, :66
February 28
AM: 9 miles easy
PM: weights, core
Easy run with Reed in the morning before school. Finals week this week is going to yield slightly less running.
PM: weights, core
Easy run with Reed in the morning before school. Finals week this week is going to yield slightly less running.
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