AM: 6 x 800m with 400m jog recovery, 4 x 200m strides - 11 miles
I went up to the CSM track for a quicker sharpening workout in spikes, but a consistently stiff wind on the home stretch and on again, off again rain literally dampened my effort. I love working out on this beautiful track because it's fast, near my apartment, and you can see half of the San Francisco Bay up on the hills, but the trade off is sometimes the wind can be brutal.I was trying to average 2:20 or better, but I didn't have much luck in the conditions. I shrugged that off an cooled down afterward on the infield for 20 minutes with my lactic-acid filled legs reassuring me that the effort was there. Splits: 2:18, 2:21, 2:21, 2:22, 2:26, 2:21.
12.01.2012
November 30
AM: 10 miles easy, treadmill
PM: weights, core
It's been raining for about three days non-stop, and I couldn't bring myself to go out in the cold, dark rain from campus in the morning, which meant another run on the treadmill in the morning followed by a gym session after work.
PM: weights, core
It's been raining for about three days non-stop, and I couldn't bring myself to go out in the cold, dark rain from campus in the morning, which meant another run on the treadmill in the morning followed by a gym session after work.
November 29
AM: 9 miles easy
I got in a tired shuffle around Bayview Park in the morning, but that was it for me today.
I got in a tired shuffle around Bayview Park in the morning, but that was it for me today.
November 28
AM: 5-mile tempo, treadmill - 9 miles
Back to the grind after the holiday, I only had time for this one run on the treadmill after work because I came home to find my car had been towed last night. I gradually notched up the pace at 5:21, 5:19, 5:19, 5:19, 5:16 for each mile.
Back to the grind after the holiday, I only had time for this one run on the treadmill after work because I came home to find my car had been towed last night. I gradually notched up the pace at 5:21, 5:19, 5:19, 5:19, 5:16 for each mile.
November 27
AM: 6 miles easy
Today was a long travel day back to the west coast that started with a pre-dawn run around East Campus.
Today was a long travel day back to the west coast that started with a pre-dawn run around East Campus.
November 26
AM: 11 miles easy/moderate
PM: 4 miles easy
I met Jason and Monk in the morning for a run around Durham, catching up on life over the last few months. I'll be seeing them again in less than two weeks in Kentucky. Rattle, rattle...
In the early evening, Valerie and I went for a shake-out run around East Campus before meeting the Askey's for dinner.
PM: 4 miles easy
I met Jason and Monk in the morning for a run around Durham, catching up on life over the last few months. I'll be seeing them again in less than two weeks in Kentucky. Rattle, rattle...
In the early evening, Valerie and I went for a shake-out run around East Campus before meeting the Askey's for dinner.
November 25 (75 miles/week)
AM: 17 miles easy
I got in a long run around Lake Monticello, running a full lap plus an extra 5 miles on the rolling roads. Valerie, Wilson and I drove back to Durham in the late afternoon.
I got in a long run around Lake Monticello, running a full lap plus an extra 5 miles on the rolling roads. Valerie, Wilson and I drove back to Durham in the late afternoon.
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