AM: 8 miles easy
PM: 6 miles easy
A pair of recovery runs was the order of the day today. I went to Forest Hills Park in the morning and ran the last mile with George after running into him on the ATT. Valerie and I ran to the Chapel and back in the evening. The legs were understandably tired after a busy weekend moving 'em.
1.31.2011
1.30.2011
January 30 (80 miles/week)
AM: 20 miles easy
I didn't plan to go this long, but the 60-degree weather made it much too hard to go back inside. I started with Reed from East Campus and ran a loop through Duke Forest. On the way back, David Roche caught up with us, and after parting ways with Reed, we added a couple of laps on the East Campus trail and caught up on running and school. I ran home and then added another out-and-back mile on the ATT after I decided to make it a cool 20 for the day.
I didn't plan to go this long, but the 60-degree weather made it much too hard to go back inside. I started with Reed from East Campus and ran a loop through Duke Forest. On the way back, David Roche caught up with us, and after parting ways with Reed, we added a couple of laps on the East Campus trail and caught up on running and school. I ran home and then added another out-and-back mile on the ATT after I decided to make it a cool 20 for the day.
January 29 - NHL All-Star 5k
AM: 5k road race, 15:51, 2nd place, 9 miles
Alex and I drove down to the RBC Center for a 5k during the NHL All-Star weekend. After about a half-mile, he and I established ourselves at the front, circumventing the arena along the main road that featured both a longer downhill followed by a gradual uphill. After coming through the mile in 4:59, we both knew that the second mile was mostly uphill characterized by a long, gradual climb, and that is where the race would be won or lost. Midway into the second mile, Alex made his move, and my legs just simply weren't able to respond as I watched the gap grow and the drying sands of opportunity trickle through my fingers. Though discouraged that I rigged up so early in the second mile and let the race get away (with an ugly 23-second-slower 5:22 mile split to show for it), I rallied on the faster third mile in 4:59 and managed to muster a kick, an element of racing that continues to be a work in progress for me.
All in all, it was a good day for the Bull City Track Club. In addition to our 1-2 finish (Alex won in a quick 15:28, also off of not a ton of race-specific training), team newcomer Marisa Ryan winning the women's race in a fast 17:21. For that, I give a hearty "WOOT!" for the BCTC.
I recognize that the race today is a building block for faster, longer efforts in March and April, so I have to be happy given my lack of specific work to be only slightly outside of my pre-race expectations of 15:40-ish, and realize the course factored into that as well. Most of all, it feels great to race again.
Alex and I drove down to the RBC Center for a 5k during the NHL All-Star weekend. After about a half-mile, he and I established ourselves at the front, circumventing the arena along the main road that featured both a longer downhill followed by a gradual uphill. After coming through the mile in 4:59, we both knew that the second mile was mostly uphill characterized by a long, gradual climb, and that is where the race would be won or lost. Midway into the second mile, Alex made his move, and my legs just simply weren't able to respond as I watched the gap grow and the drying sands of opportunity trickle through my fingers. Though discouraged that I rigged up so early in the second mile and let the race get away (with an ugly 23-second-slower 5:22 mile split to show for it), I rallied on the faster third mile in 4:59 and managed to muster a kick, an element of racing that continues to be a work in progress for me.
All in all, it was a good day for the Bull City Track Club. In addition to our 1-2 finish (Alex won in a quick 15:28, also off of not a ton of race-specific training), team newcomer Marisa Ryan winning the women's race in a fast 17:21. For that, I give a hearty "WOOT!" for the BCTC.
I recognize that the race today is a building block for faster, longer efforts in March and April, so I have to be happy given my lack of specific work to be only slightly outside of my pre-race expectations of 15:40-ish, and realize the course factored into that as well. Most of all, it feels great to race again.
January 28
AM: 10 miles easy
Relaxed run on the ATT and my first run with the new Garmin. It seems pretty cool, though it won't be something I wear every day.
Relaxed run on the ATT and my first run with the new Garmin. It seems pretty cool, though it won't be something I wear every day.
1.27.2011
January 27
AM: 7 miles easy
I had to be at a conference at 8:00 this morning, so this, with a bathroom stop mid-run, left me with a shortened day. I'd actually love to run fast on Saturday so this may not be a bad thing.
I had to be at a conference at 8:00 this morning, so this, with a bathroom stop mid-run, left me with a shortened day. I'd actually love to run fast on Saturday so this may not be a bad thing.
January 26
AM: 2 miles warmup, 6 miles steady with 10 x :40 hard, 2 miles cooldown - 10 miles
I met the largest Wednesday morning workout group that we've had yet for a moderate workout on the WaDuke trail. We ran two laps, hitting the :40 seconds hard at every half-mile marker and then floating the recovery. I actually felt pretty good even though gear-changing workouts usually aren't my cup of tea.
I met the largest Wednesday morning workout group that we've had yet for a moderate workout on the WaDuke trail. We ran two laps, hitting the :40 seconds hard at every half-mile marker and then floating the recovery. I actually felt pretty good even though gear-changing workouts usually aren't my cup of tea.
January 25
AM: 11 miles easy
PM: 4 miles easy
Easy run in the morning on the Campus-WaDuke loop with another shake-out with Valerie around East Campus in the evening.
PM: 4 miles easy
Easy run in the morning on the Campus-WaDuke loop with another shake-out with Valerie around East Campus in the evening.
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