Tired Sunday Effort

Time: 73:34
Distance: 17.35 km
Pace: 4:12/km
Map

You know you're Garmin is acting a little funny when it claims you set the world record for 1000m less than 5k into a run. I think the rain had a bit of an effect on my run early on before stabilizing around 30 minutes. I was able to manually make the adjustments as I ran this loop on Monday and know the distance.

3	3:55.9	1.00	3:56
4	2:05.2	1.00	2:05
5	2:05.4	1.00	2:05
6	2:54.4	1.00	2:54
7	3:08.2	1.00	3:08
8	2:04.1	1.00	2:04

The cold rain made getting out the door a bit of a struggle, but I was able to keep the spirits high throughout the run and finish strong.

Different Morning Loop

Time: 71:15
Distance: 16.10 km
Pace: 4:26/km
Map

There was a bit of rain this morning and I didn't want to head out on the MHD trail so I opted to stick to the roads. I was testing out a new pair of Karhu shoes and didn't completely want to get the kicks muddy. The legs were feeling a little sluggish so the pace remained pretty easy.

Rainy Week Starter

Time: 64:44
Distance: 14.25 km
Pace: 4:33/km
Map


I was out the door this morning for maybe 15 minutes when it started to rain. Meagan had told me that it was supposed to rain later in the day but I figured that was early afternoon. The rain came down hard for the final 45 minutes of my run. Fortunately, the weather was warm enough and the rain felt somewhat nice. Unfortunately, I felt terrible as my legs and body just weren't right. I felt sluggish the entire way and the rain only made me feel heavier.

Raining Morning Run in MHD

Time: 57:00
Distance: 13.29 km
Pace: 4:16/km

I'm not sure how accurate the stats are on this run as the Timex this morning was all over the place. I set out from ST's house and ran to West Shore Blvd. I looped near the old stomping grounds of Fort Sewall and then came back along Atlantic. It was raining most of the run and the clouds must have put the satellites on the scrambles. At a certain point the watch said that there was "poor satellite reception" and then the distance clocking stopped completely. However, when I looked back down a few minutes later it had added almost a kilometer in distance to the run out of nowhere. I ended up doing an add on loop near the house to make it closer to an hour and me thinking it was a full 13 km.

Rainy Run

Time: 61:44
Distance: 13.41 km
Pace: 4:36/km
Map

The one run easy day got flipped to Tuesday as MA was hit with some rain. It drizzled most of the run and I wasn't feeling fantastic. It was a good day to only run once and recover more.

Icy Streets in Marblehead

Time: ~55 mins
Distance: ~11.40 km

This was another run lost due to Garmin, but it was a single loop around the neck and I know the distance pretty well. I'm guessing on the time based on glances at my watch during the run, so it's pretty close.

Today was not the best of mornings as it was planned to be Meagan's last workout before the Trials. However, an icy rain made the streets a bit slippery and I didn't want to risk it with her foot being a little banged up. It was a good decision as parts of the neck were slick to the point of not being able to toe off without a lot of lost energy. This is the weather and conditions that I hate running in.

Going Back to Cali

Time: 87:57
Distance: 19.63k
Pace: 4:29
Map

I got out the door a little ahead of Meagan this morning to run my own pace. Sometimes I have to run solo to stretch the legs out. The roads were filled with puddles from the overnight, but it wasn't bad while I was out. I was rocking a Gore-Tex shell which is a must for cold wet runs and I wish I had one while in college.

My loop brought me around the neck with the little "lollipop" add on on the first circuit. As I was about halfway done with the second circuit and getting ready to run back to the house, I spotted Meagan finishing up her first loop. I slowed to run with her and opted to run a third loop around the neck. It added another 3.6k to the run, but I'll take it as we can only run once today.

This evening we are flying to the west coast to spend Christmas with my family. It will be good to run back in Annadel and see friends and family in California. With only 3 weeks left until the Trials it will provide Meagan with some ideal training grounds too.

Wicked Early for a Run

Time: ~50:50
Distance: ~11.40k
Pace: ~4:30
Map

I had the bright (actually dark) idea of getting up at 4:00 AM and getting out the door for a run before catching my flight to Texas. I, fortunately, was in bed relatively early to grab 6-7 hours of sleep before getting up to drink some coffee and shuffle out the door. The streets were incredibly quiet and damp from a light steady drizzle. It wasn't too cold which made for some pretty nice conditions running around the neck for the third day in a row.

There were actually a couple other people out getting in some distance and I scared one woman as I greeted her with a "good morning." I never understand how people can be startled by words when they should be able to hear footsteps coming from several hundred meters back. It's probably not a good thing when you get frightened by someone running by with benign intentions for there are others out there who will surely have devious intents.

I got back to the house and was in a hurry to get out the door. I needed to fill up Meagan's gas tank, find parking near the airport, check a couple bags and make my flight. It was 6:20 AM when I was filling up the car and I pretty much had given up all hope of making the departure. I still hurried through rotaries and flew down the routes leading into Boston. I made it to the parking garage around 6:35 and still had a bag to check. I figured upon checking in the gate attendant would tell me to piss off for my 7:20 flight, but Jet Blue wasn't busy this morning and I was one of the last people on board destined for Texas.

My watch was bumped while taking off my jacket and caused some extra time and distance to be added. I have adjusted for that error.

Rainy Night Run

Time: 51:22
Distance: 11.31k
Pace: 4:33
Map

It was a drizzly day in Marblehead that had me layered up working from home. I was low on motivation to get out the door as it was dark and raining, but I geared up in some Craft apparel and headed out the door. It should also be noted that I pulled my HTFU socks out of my drawer for added motivation. I'm glad I went because the legs felt good running out to the neck. There was fortunately little wind and it was still in the low 50s. When I returned to our house I manned up and ran 4 light strides along the street just above the water which was at high tide.

Tapping The Rockies

Time: 76:51
Distance: 17.54k
Pace: 5:02
Map

It was an early wake up call, but I suppose it's keeping me honest as I am making the rounds in NY and CT today for work. I got in late last night after a crap workout with Jay Holder's new team in NYC. When Madeleine got up I asked where she was headed for her run. She said The Rockies so there was little chance I was going to pass that up after my run earlier this week that was along a somewhat busy highway.

We arrived at the most amazing trail head entrance not too far from Pleasantville where Madeleine lives. It was drizzling and really dark out. Fortunately, she had a tiny flashlight one of her co-workers had given her recently. We set out on the trail and were saved by the light of that little flashlight. We would have been totally screwed had she not been given it. The sun came up about 20 minutes later making it safer to run along the crushed gravel paths of Rockefeller State Park.

I wasn't concerned about pace and just wanted the time on my feet. It was good to chat with Madeleine as we got to talk about all things running. She's a big running dork as well and updates the Westchester Track Club's website frequently with results. The rain stopped at some point during the run which was key as I only had t-shirt to wear. I'm definitely going to have to come back to The Rockies for a workout sometime this fall before the snow makes the trails too difficult to run on. I'm not about to take up snow shoeing or cross-country skiing.

Flood Run

Time: 32:35
Distance: 7.32k
Pace: 4:27
Map

It poured last night and upon listening  the news we learned that some areas received as much as 5 inches in 2 hours. This left many of the streets flooded and impassable for morning commuters or runners trying to put in some time on the feet.

I started from the Hawthorne Hotel and ran down a street that had water coming up over the top of car wheels. There were police officers out blocking roads and redirecting traffic. I had to make a few detours but was able to keep a flow of the run on streets with no flooding. The run started in the rain and I had already decided I only need 30 minutes so when the rain stopped halfway through, I felt a little like I wasn't taking advantage of a cool morning. The good thing is that I'll be able to get more distance back in Charlotte.

Salem Exploration

Time: 74:11
Distance: 18.37k
Pace: 4:02
Map

My dad who was in NYC on vacation  opted to visit the North Shore of Boston and see what it was all about. We stayed at the Hawthorne Hotel which is walking distance from all of the shops and crazies who come to visit this time of year. Due to Salem's close connection to witches, at any given moment you can visit fortune tellers, go to a seance, walk a ghost tour or burn an innocent bystander with little evidence for their wrong doings.

In the morning I ran from the hotel through the city to the familiar bike path in Marblehead. I continued on to make a loop of the Neck and then head back. I was running behind schedule which forced me to pick up the pace considerably the final 10k. I covered the distance in under 3:45 pace (6:00 min/mile) and felt decent doing so.

Golf Course Fail

Time: 66:04
Distance: 14.47k
Pace: 4:34
Map

Meagan and I planned to run on a gold course this morning but it rained overnight. The course was mushy and we didn't feel like tearing up the fairways. We made a quick exit after about 400m and headed back to the trail we've run most days and headed out to the neck. After one loop around it was time to head back in a rain that was getting more intense. It was good to put in some distance before starting the day and heading back to Charlotte.

Time: 84:18

Distance: 18.55k

W/u: 21:15 for 4.43k

W/o: 6 x 1200m (200m @ mile pace, 600m relaxed, 400m @ 3k-5k pace) w/ 400m jog

C/d: 26:22 for 4.92k

After bagging the hill workout yesterday I was feeling a little guilty about not getting in a solid effort. It just so happened that the manager of Fleet Feet Winston-Salem was running 6x1200 meters this afternoon and asked if I was game. Definitely.

I was able to mimic the hill workout by running split 1200s where you run hard for 200 meters, back off and run relaxed for 600 meters and then attack the final lap. My buddy Rich is gearing up for the Atlantic City Marathon and his training plan called for this workout. He would be running an even pace and would pass me as I recovered during the middle 600 meters.

Splits:

30.01, 2:03.90, 68.18 (2:15),

31.43, 2:15.77, 67.27 (2:27),

31.75, 2:21.23, 66.51 (2:39),

31.74, 2:18.36, 68.07 (2:25),

32.72, 2:29.44, 66.84 (3:12),

31.95, 2:23.55, 63.25

36:41 total for 9,200 meters

I was pretty stoked about this workout, but now looking at the splits objectively I don't know what to think. I would have liked my middle 600 meters to stay closer to the 2:15-2:20 range (6:00 min mile pace). However, I am happy with the opening 200 meter splits and closing 400 meter splits. I felt good today and strong. My stride felt efficient and that had power when I needed it.

My right foot continues to give me some problems but it wasn't too uncomfortable today. I definitely had some extra adrenaline because I was hitting some good splits and running with Rich. It started raining about halfway through the workout and the track became a little slippery which wasn't good for my sore right peroneal tendon. I managed to complete the workout and jog back to the store without limping or wanting to stop and walk.

This is the training that I want to be doing.

RaceFest Recap

Time: 69:48
Distance: ~11.7 miles
Race: 33:59 for 1st

W/u: 21:46 for ~2.5 miles
C/d: 24:03 for ~3 miles

Meagan has a nice recap of the morning activities before heading to the South Park Mall for the race. We found a choice parking spot in the Rotunda lot and were half worried about being towed but figured getting the tow truck through the crowds would be a huge effort. I dared the facility to take my ride.

About 4 minutes into starting our warm up we spotted John Compton who was doing the same. We put in just under 20 minutes together prior to the race. I kept an eye out for other guys who would be near the front of the race, it's something that all road whores do.

I came to the starting line about 10 minutes prior to the gun going off and joked around with one of the race timers. Dr. Duffy and Dr. Greenapple were on hand taking pictures of the starting line. I gave Greenapple my toothpaste colored waterproof Gore jacket to cover up his Craft jacket (take that Meagan)! The field was split by a median with the half-marathoners on the right and 10kers on the left. Aaron Linz lined up to my left, another decent looking kid stood to his left, Meagan, Alice and Rebecca stood behind me. I had felt pretty sluggish on the warm up but seeing all the runners and spectators near the start brought some life back into my legs.

When the gun went off I settled in behind Aaron, John and a mix of 10kers and half-marathoners. I wasn't look to force the pace and knew the guy who had a 20 meter lead wasn't running the 10k. I felt relaxed on the fast downhill opening mile and wondered what the first split would be. The clock read 5:06 but my watch was 5 seconds back. That's the fastest mile I've run in weeks and would be of the day. During the second mile I found myself in the front of the chase pack that included John, Aaron, and the half-marathoner who would go on to place second. I didn't want to be near the front so I quickly dropped back and let the others do the work. Aaron started to fall off around the 10 minute mark which had me glancing over my shoulder several times.

Miles two and three are mostly uphill and the splits showed it. I was content to lead the 10k and watch John bridge the gap up to the leader who he quickly overtook. During the third mile I made a solid push to try and catch John before the split but could only get to within a couple seconds. At every turn I would I look over my should to see who was chasing. Dean Otto was at the 3.5 mile mark cheering for the runners with a big cup of coffee in hand. At some point around the 20 minute mark it started raining again but I was unconcerned. I went through 4 miles running over 5:30s and feeling comfortable. Aaron yelled that he was coming for me just beyond 4 miles but by that point I had about a 20 second lead. It was going to be difficult for him to make up that deficit in 2 miles the last of which is mostly uphill.

I felt strong the final two miles but knew I wasn't running a particularly fast time. My goal was just to make it to the finish line to collect some dough. I missed the 6 mile mark as it was on the other side of the road.

Splits:
5:11, 5:34, 5:36, 5:32, 5:21, 6:44 (1.2 miles) for 33:59 total.

After the race I cooled down with Meagan and Brian Pratt who finished third overall. Meagan and I swept the 10k each winning a cool New Balance jacket that we can't wear and some cash. During the cool down we looped back in time to see John take the half-marathon title. Scott Dvorak put on a great race and handled the weather challenges well. I'm content with the effort but know that I have a lot of work to do before my next big race at the Capital City Classic 10k otherwise I'll get my doors blown off. I'll need to run at least 2 minutes faster in order to finish with my head held high. The real work begins next week.

Lightning Workout

Time: 69:11
Distance: 10.75 miles

W/u: 24:20 for 3 miles
W/o: 12 x 400m w/ 100m jog
C/d: 21:29 for ~3 miles

This morning I woke up to hear the wind howling outside and pushing garbage cans up the street. I had agreed to meet, Irv Batten, the owner of On The Run for a workout. I asked if I could join his Tuesday morning workout crew that goes off at 6:00 am from a track across the street from his store. I wasn't thrilled with the idea of such an early morning, but needed to get my training headed in the right direction.

I first hit the Starbucks near the store and as I was getting out of the car I saw a great flash of light in the sky. I paid it little attention until I was sipping my coffee at the track. The flashes continued and I realized I was in for a classic southeast storm. The rain, wind and lightning were headed our way and I still have 15 minutes to kill before the others would show up. I waited in my car and saw another guy drive up just as the rain started. It poured and eventually the other guy left right around the time that Irv rolled up. I through on my rain gear and had a quick chat with Irv about the weather. We decided to get in a warm up and make a game time decision on whether or not to workout.

During our warm up around the neighborhoods the skies dump water on us. The lightning was still off in the distance, though one strike seemed terribly close. Fortunately it was still in the upper 60s so we were comfortable in shorts and a light jacket. Upon returning to the track we ran one loop to see about the footing and opted to man up.

Splits:
78.8 (35), 78.8 (42), 79.8 (37), 77.8 (60),
78.2 (36), 78.2 (42), 76.0 (38), 75.8 (42),
76.3 (39), 76.3 (58), 74.8 (41), 71.8 for 23:15 total and 4.75 miles.

Irv led all of the odd splits and I took the even ones. The rain stopped by the third interval and the storm seemed to have passed. The lightning still illuminated the sky off in the far distance as the worse part had been avoided. I fell into a groove clicking off 5:00 to 5:08 pace for most of the intervals. It was fun being the only ones on the track as the rest of Irv's crew chickened out. He was already drafting the email in his head making fun of those wimps who didn't brave the weather. I'm pleased with the effort and glad the achilles held up.

HardGORE Running

Time: 58:35

Distance: ~8 miles

I took Meagan to the airport this morning and noticed that my tire pressure indicator light was on again. I filled up my tires with air over the weekend and the back left tire was definitely low. I ended up having to take my car to Firestone in the Park Road Shopping Center to patch my tire.

I opted to go on a run while I waited for the service to be complete. Running in the rain didn't excite me but I at least was going to be able to really test out some GORE Running Wear waterproof/windproof gear. The jacket definitely performed well and kept me dry for the first half of the run to Inside-Out Sports. On the way back the rain eased up and I found myself picking up the pace through Freedom Park. Another positive, healthy day of running.

Back for Round Two: 100 x 5k

Time: 37:22
Distance: ~5 miles

I returned to the PDS track this afternoon for more watching and cheering at the Charlotte Running Club's 100 x 5k. The chilly and rainy weather wasn't deterring the club members from setting some fast marks. I just missed seeing Bob Marchenko's 15:53 and heard about Aaron Linz' 15:51 PR. But, I did get to see Alana Hadley run 17:09 to tie her personal best and cheer on Caitlin to a 17:28. I ran on the infield with Caitlin during her warm up and a small group of four cooled down after her performance. I continue to feel good and look forward to running a leg in the relay late in the morning.

Off'n Running Sports

Time: 38:53
Distance: ~4.7 miles

This evening I ran as part of the Off'n Running Sports trail running group. I was in attendance for a trail clinic to talk about Balega socks, BodyGlide, FuelBelt and Nuun. The other reps included Tres from Montrail and Dwight from Inov8 who were showing off their shoes. Once we finished with the mini expo we all headed for a run through the nearby park. Just as we were heading out the door the skies opened for the duration of the run. I was happy to run close to 40 minutes without any pain in my achilles on slippery trails in non-trail specific shoes.

Wet, tired and out of shape.

Hickory in the Dark

Time: 40:51
Distance: ~5 miles

I gave a hydration clinic to a group of runners training for their first 10k. I started off with some celebrity trivia questions that I won't pose here as I'm sure they are too easy to stump any readers. I will say, it was actually impressive when one of the members knew Shalane Flanagan's time, place and college.

The course tonight was a simple out and back along a busy road in Hickory. It was dark, windy and started to rain. Fun times. The leaders were also nearly smashed when an SUV turned out of the funeral home parking lot. It would have been a convenient delivery for the ambulance.

I added on about 2 miles and fell into a good pace to end the run in a positive mood.