Monday, May 31, 2010

Out and Back Along the Ocean

Time: 57:29
Distance: 8.03 miles
Pace: 7:09

A productive day capped off with a run along the ocean and over priced Mexican food. The drive out to Virginia Beach was relatively uneventful. I went as long as possible before stopping for our first break in Virginia for gas. Meagan slept most of the way before urging me for a bathroom break. I gave in but not before reaching Virginia where fuel is cheaper and the bathrooms are bigger. I just made that last part up.

My first store visit came in Newport News which we reached around 1 pm. I checked out Conte's Bike & Fitness before heading over to The Runner's Source. Next up was Virginia Beach and a handful of store. Due to it being Memorial Day, some shops were closed but that will still give me an opportunity that I was able to window shop their store. I think we hit four more locations before doing some work at a Starbucks.

We found a shady hotel along the coast and checked in prior to our run along the boardwalk. The goal was to find First Landing State Park as there are supposedly some sweet trails through there, but it never occurred to us that we should turn left around mile two. Instead I ran out four miles and back the same distance with 5 x 20 sec. pickups. Meagan was feeling bad around 3 miles and started to walk back. I caught her with a couple of miles to run and we finished together.

I can tell that after last week's lower volume, my legs are feeling fresh. The pickups went really well and I felt so comfortable that a few ran closer to 25 secs. I pleased with how the day turned out from a training and work standpoint.

Early Morning Fix

Time: 39:21
Distance: 5.29 miles
Pace: 7:26

I was out hitting the pavement early this morning on my jaunt through Freedom Park. Meagan and I are driving to Virginia Beach today so that I can visit some accounts that I've yet to see. It's always best to visit an account before making a sales pitch for shoes and apparel. Despite the early morning start, it was still humid out there. I put in a short loop before finishing the car packing and getting everything in order to leave.

Sunday, May 30, 2010

Week in Review

Time: 398:32
Distance: 59.46 miles

I knew this week was going to be a down one with the Karhu North America sales meeting taking place up in Portsmouth, NH. I still managed to get in one workout before running about an hour each day the rest of the week. I'll take this week as recovery in order to regroup for the rest of summer. I could tell the legs were feeling fresh once Saturday and Sunday rolled around. I'll be ready to race hard at King Tiger and formulate some more of my schedule.

DII Nationals that were this weekend ended up being a lot of fun. Sean Brosnan and I did a mediocre at best job trying to get interviews with the athletes. At least we got media passes and were allowed to stand trackside during our girlfriends' races. The turnout from Charlotte Running Club members and Meagan's classmates was great. I know there are a lot of runners in the area that are fans of the sport and would like to attend a collegiate track meet. However, when it comes down to it, few really want to sit around for 2 hours watching people run. I'm really impressed that a big group showed up on Thursday night for the 10k and Saturday night for the 5k finals.

Sunday Scrapped

Time: 40:16
Distance: 5.21 miles
Pace: 7:43

I had thoughts of getting in a long run this morning, but ended up cutting it really short. Meagan was rightfully tired from her big weekend of racing and wasn't going far. We were having a good chat when she was turning off to head home and I just followed her. I already missed a handful of runs and kicked a workout this week so I decided to just take the week as recovery. I'll be able to regroup and get after in next week.

Saturday, May 29, 2010

Medium Loop #3

Time: 56:20
Distance: 8.61 miles
Pace: 6:32

Third run in a row on the MFPL. I'm actually not to sick of it as I don't have to think when I'm on it. I know when I leave the front door that I have just under an hour of running to do. Not too much to report on today's run.

Splits: 7:57, 7:17, 6:46, 6:29, 6:13, 6:06, 5:58, 5:55

Last night the meet was canceled due to weather. Meagan will give a much better explanation as to why.

Friday, May 28, 2010

DII Nationals

Well I was getting all caught up and then I left for the Craft and Karhu sales meeting. I had to put training on the back burner this week for the sake of KNA. It was a productive beginning of the week and a fun one. Nevertheless, I was still able to get in 5 x 1k on the Portsmouth HS track with my boss reading out splits. He likes to claim he broke the "4 Minute Mile," but it was downhill with the wind at his back. It was fun warming up and cooling down with Paul as we were able to discuss lots of business.

Upon my return to Charlotte on Wednesday night, I immediately became Meagan's domestique for DII Nationals. Last night she placed 3rd in the 10k in a race that couldn't have been executed more perfectly. We had a good chat in the morning of what her race strategy should be and I think it turned out well. She showed patience and toughness throughout before closing her final 800 in about 2:32.

As a side note, I'm working/volunteering this weekend for FloTrack. A buddy and I are covering the DII meet providing interviews and pictures. We can't actually tape the races as Big Brother owns the rights.

And if you're in Charlotte on June 3rd come support the Queens program by attending the QU/CRC Kick Off Event. We will be hanging out talking about like interests (running and beer). Dilworth Neighborhood Grill 6 pm - 9 pm. Be there.

Medium Loop #2

Time: 54:50
Distance: 8.51 miles
Pace: 6:26

This morning I was schedule to do an eight mile tempo run. It wasn't going to happen. Too hot, too long, too little sleep again. Instead I ventured back to Freedom Park for a medium loop at a good pace, but still slower than yesterday's uptempo effort. I've been pretty good during the training cycle with getting in all the workouts, easy runs, and drills/strides. However, today it just wasn't meant to be. I knew had I gone out to McAlpine to run 8 miles hard, I would have left disappointed. My body is feeling the effects of poor hydration and little sleep from earlier this week. It's better to listen to the body and take this week as a bit of a recovery and gear up for big things after King Tiger.

Splits: 7:23, 6:57, 6:41, 6:35, 6:20, 6:07, 5:58, 5:49

Meagan's race last night was amazing. She put it all on the line and was able to grab 3rd place. With 300m to go I thought she had a chance at winning the whole thing. Read about it more on her blog.

Thursday, May 27, 2010

Medium Loop #1

Time: 52:45
Distance: 8.57 miles
Pace: 6:09

Today's run called for some uptempo running and I decided to keep it local through Freedom Park. I started the run with Meagan on her morning shakeout and then I got to work around the 1.50 mile mark.

Splits: 7:56, 6:53, 6:13, 5:52, 5:48, 5:40, 5:34, 5:37

It was good to open the legs up a bit. I wasn't able to double because tonight I was at the track most of the afternoon and evening.

Wednesday, May 26, 2010

Old New England

Time: 50:12
Distance: 7.32 miles
Pace: 6:52

I got up and out the door after little sleep for a run out to New Castle which is apparently close to Portsmouth. It was good to be back on the roads of New England as it brought me back to my time at Brown. The most memorable part of the run happened when I was approaching main street and a sign read something along the lines of "Founded 1623, Incorporated 1693." That's something you don't see everyday. It's something that was a little more familiar during my days in the northeast, but I've been removed from that atmosphere.

I felt good by the end of the run and was able to grab a quick shower before seeing the SS11 Craft apparel line.

Tuesday, May 25, 2010

Portsmouth Track Workout

Time: 54:35
Distance: ~8 miles

W/u: 18:06 for 2.22 miles
W/o: 5 x 1k in 2:57 w/ 1 min rest.
C/d: 18:35 for 2.21 miles

Around 4:00 pm today all the sales reps went over to Dan Richards' Design offices to check out some of the new stuff he and his team are working on. Pretty neat stuff for Karhu to come. After a lengthy discussion with Dan, Paul and myself about the direction of footwear these days, we finally headed off to the hotel. I grabbed my flats and we were downstairs for a warm up to the track.

Paul has lost 20 pounds since returning to the rep force which means he no longer wheezes, spits and coughs during a 15 minute run. It was fun and productive jogging over to the track where I would be doing my workout. I didn't do much in the way of strides or drills. I just slipped on the flats and got to work. I will say that while it was cool compared to NC and TX, the temps were warm. I started to get hot around interval 3, but I still finished decent.

2:57.53, (1:01), 2:56.75, (1:01), 2:57.84, (1:00), 2:59.9, (1:01), 2:58.06 for 18:54 total.

I would rate this as a C+ type workout. I definitely felt a little rushed going into it and considering I didn't get much sleep, I'll take it. The second interval is the only one that felt comfortable. I started to struggle on the last two and had to dig the final 500m of the last one. If it weren't for a faster last 200m with the wind at my back, I wouldn't have broken 3:00. When I saw this workout on paper a few weeks ago I wasn't intimidated. The short rest really caught up with me as the quick jog across the infield was fleeting. I had envisioned closing the last one in 2:50. It wasn't meant to be.

Paul hung tough on the cool down back to the hotel too. He has 20 pounds to go and maybe he'll be back in 4:00 minute shape again. That is if he can find a course that has a steeper downhill and gets more wind at his back.

Portsmouth, NH Run

Time: 33:31
Distance: 4.75 miles
Pace: 7:03

Why does the sun rise so early on the east coast? I swear it was 5:30 when the light started shining through the hotel blinds. I was wide awake and hour later and out the door for a few miles through Portsmouth. For not getting to bed until a little after midnight, I felt pretty good this morning. We spent a couple of hours at a local pub watching the Celtics and Magic play in the Easter Conference Championships.

My run took me from the hotel to Portsmouth HS where I ran a lap around the track before heading back. I'm supposed to do a workout this evening and I wanted to know the distance to and from the track. Our schedule is packed with meetings and presentations, but I still hope to find time to bang out a workout.

Monday, May 24, 2010

Run Before Travel

Time: 56:03
Distance: 8.49 miles
Pace: 6:36

I was up and out the door at an early hour for me (7:00 am) as I had to be at the airport around 8:45 am. I put in a medium loop through Freedom Park which for whatever reason was a bit quicker than normal. I managed to average 6:36 with little effort or concentration as to pushing the pace. I think it was because I felt a bit rushed knowing I had to be at the airport for a flight.

This week is the bi-annual KNA (Karhu North America) sales conference where we get to learn about new products for both Karhu and Craft. It will be interesting to see what Jay Duke, Huub Valkenburg and Dan Richards have come up with on the footwear front. I also look forward to seeing Eric's apparel presentation for Craft as well.

Sunday, May 23, 2010

Week in Review

Time: 517:21
Distance: 75.74 miles

Another week in the books. I got in a great workout while I was in Greenville, SC this week for work at the Furman track. I enjoyed going from a tempo run to stepping on the track and dropping the pace. The race this week was solid but nothing to write home about. I feel like I'm getting stronger, but it's hard to judge fitness as the temperature and humidity increases. While I think I should be running significantly faster, I know I'll be hindered by the summer conditions. I'll keep plugging away and hope to hit race day with ideal conditions that will be conducive to running near 15 minutes.

Sunday Long Run

Time: 89:47
Distance: 13.50 miles
Pace: 6:39

Long run at McAlpine with friends. That's the skinny. I didn't have any pick ups and was just able to run comfortably the entire way. I ran the first 8 or 9 miles with Mike Crouch and Futsum. I felt fine as the pace wasn't too tough. When they peeled off to head back to Boyce, I added on some miles and dropped the pace. For whatever reason, I felt better running solo than I did running with those guys.

Saturday, May 22, 2010

Great Harvest 5k Recap

Total Time: 59:37
Total Distance: 8.41 miles
Race: 15:44 for 1st

W/u: 24:01 for 3.01 miles
C/d: 19:52 for 2.31 miles

What to say about the Great Harvest 5k other than it had hills, a lot of turns and great prizes? That basically sums the race up right.

I was personally stuck in one gear mode the entire way as I split 5:04, 10:08, 15:10? and then finished in 15:44. It was warm and humid which didn't help the cause either. John Compton ran a great race as he pushed me through 2 miles just off my shoulder. I felt relaxed the entire way but I wasn't sure what was around the next corner. As a result, I was reluctant to really drop the pace because I didn't know if there was a large hill looming ahead.

On my warm up I ventured out in the direction of the course, but I didn't get great instructions. Somehow I ended up back on Pineville-Mathews road and just ran back to where I parked. Should I mention that I parked in the Piper Glen lot and didn't get ticketed or towed? Yea, I'm a badass.

This wasn't the best performance I could have asked for, but I'll take it. I was comfortable most of the way and in control at the front. I will say that I am having a hard time really letting go on the downhills. I can't seem to turn the legs over fast enough to take advantage of the easy section. I think it's that I'm using them to catch my breath and slow my heart rate rather than attacking again. Maybe I can get Jeff to toss in a downhill running workout.

Oh, I'm not sure if he reads my blog, but I'll give a shout out to Richard Harris Jr. who I believe broke 17 minutes for the first time. RHJ is also coached by Jeff.

Friday, May 21, 2010

Night Shakeout and Strides

Time: 45:48
Distance: 6.50 miles

W/u: 24:46 for 3.40 miles
Strides: 2 laps hot/cold, drills 2 laps hot/cold
C/d: 15:07 for 2.10 miles

This evening, after taking a mini-nap, I threw on my running costume and jogged over to the AG track. I did 2 laps of jogging the turns, striding the straights before going through my drills. I did 2 more laps of alternating 100m strides before jogging home. The legs felt good to get in some turnover work about 12 hours prior to race time.

Splits of strides:
3:01, 2:54

Late Morning Miles

Time: 36:27
Distance: 5.31 miles
Pace: 6:52

I put in a few miles this morning through Freedom Park. I didn't get out the door until a little later as I had a bit of a late night. Nothing exciting, just didn't get home until 11:00 pm after driving home from Fleet Feet North Augusta. My legs felt really good out on the run which is a good sign for tomorrow's race.

I also got heckled running through Freedom Park. I guess you could call it being heckled, although it was certainly unintentional. What's so disgusting about running with your shirt off? Maybe it's the short shorts? The elementary school aged kids definitely think it's gross because they have to go "Eeewwwww!!!" Little turds. Haven't you ever been to a swimming pool before? My running attire is no different than going for a swim. Perhaps it's a matter of location and context. Either way, little kids don't feel comfortable around a guy running by in the split cuts. I always ignore their taunts, but want to respond with something along the lines of, "you think this is disgusting? Take a look at your ma, now that's a revolting fat hag." Real mature right.

I Know. I Know.

I need to update this blog. That will hopefully be coming later this afternoon, perhaps this evening. I've been in the great state of South Carolina all week at a few Medical Day/Doctor's Nights with three Fleet Feet accounts. I haven't missed that much training due to travel and the event schedule. I also had a rocking workout on Weds. morning at Furman University. I've been to many college campuses for track meets and I'll have to say that Furman has one of the prettiest campuses out there.

Thursday, May 20, 2010

Columbia, SC Canal Run

Time: 41:50
Distance: 6.13 miles
Pace: 6:49

I got up this morning after a luxurious stay at the Scottish Inn in Columbia, SC. It was quite lovely. Just what I thought Scotland would be like minus the bed bugs, alcoholics and shoddy coffee. Actually, I think I'm talking about Ireland. Anyway, I drove over to Riverfront Park near downtown for a run along the canal. I ended up completing the entire circuit which was nice for the day, but would get old after awhile. Out and back on a roughly 2.8 mile path would be brutal. The legs weren't too beat up after the workout yesterday too.

The event at Fleet Feet North Augusta ran all day and I wasn't able to get out for a second run. No big deal as I'll be able to double tomorrow.

Wednesday, May 19, 2010

Furman University Workout

Time: ~70:16
Distance: ~11.32 miles

W/u: 22:55 for 3.01 miles
W/o: 4 mile tempo (5:20-5:25 pace), 5 min rest, 3 x 1200 w/ 3 min rest (laps of 73, 72, 70)
C/d: 16:41 for 2.11 miles

This morning I drove over to Furman University for my workout that combined a tempo run with some intervals on the track. The tempo pace wasn't all that ambitious, but the track work would require the legs to get moving. My goal was to run as comfortably as possible and then bang out the laps on the track with a little more aggression.

I warmed up along the Swamp Rabbit trail system where I was going to do my tempo. I believe it's a new bike path system that has been in the works for a few years out in Greenville, SC. It's a pretty cool set up and I wish Charlotte had something similar.

Tempo Splits:
5:19.67, 5:23:02, (4 sec on the turn around),
5:18.37, 5:09.41 for roughly 21:10 and 4 miles.

Jogged back over to the track, put on my flats and jogged to the start line. (5:48 rest total).

1200m Splits:
3:30.95 (laps of 72, 71, 67)
3:31.98 (laps of 72-73, 71, 68)
3:29.47 (laps of 73, 70, 66-67)

I think this was a solid session. I was a little frustrated at the start of the tempo when I couldn't find a rhythm. The way out was ever so slightly uphill which caused a bit of trouble in locating the pace. I know 5:20 should feel relatively comfortable, but the watch just wasn't agreeing with my legs. I probably ran 5:40 pace for the first 800m and then had to increase the effort to get back on pace. I don't think running in trainers played much of a factor as I was able to clip along the final two miles.

When it was time to hit the track, I didn't know what to expect. The legs wanted to run faster than 72s and I had to hold myself back if I were to close in 70. Each split felt good for 600m and then I started to concentrate as I dropped the pace. On the last interval I think my last 200m was around 32 seconds.

My cool down took my through Furman's campus. Beautiful place they got there. It was nice having the pond/lake to cool down around.

Tuesday, May 18, 2010

Swamp Rabbit

Time: 41:17
Distance: 6.06 miles
Pace: 6:48

After wrapping things up at Fleet Feet Greenville I was off in search of a place to run in perhaps the only city that I would consider living in South Carolina. I was told about the Swamp Rabbit trail system that was near Cleveland Park near the store. I found it with relative ease as it runs all over the city. I ran out in one direction only to discover that the path ended in a park similar to Freedom Park. I decided to turn around and run in the other direction past my vehicle and toward downtown. I should have gone that direction to begin with as the path was only going to take me all the way out to Furman if I wanted.

At one part of the bike path there was a rubberized surface specifically for runners and walkers. I had never seen this before and, unfortunately, the surface was complete mush. I would take four steps on it and then pop off onto the bike path. It was a unique sensation going from the asphalt to a cushioned, energy absorbing platform. I don't think the guys who laid that path ran much.

Run Before the Road

Time: 58:26
Distance: 8.60 miles
Pace: 6:47

I got out for some miles this morning on my Medium Freedom Park Loop. I don't remember anything cool happening. I did, however, do some strides in my parking lot upon finishing. Jeff continues with his speed enthused work and today I did 5 x 20 secs. I didn't feel fantastic trying to get the legs rolling in our parking lot, but I still go in the work.

Monday, May 17, 2010

Night Loop with Meagan

Time: 40:16
Distance: 5.41 miles
Pace: 7:26

Today I visited a bunch of accounts and dropped off some stuff that's been sitting in my living room. There is still lots more there too! Meagan tells me everyday about the mess. We were intending to get in a run while in Carrboro after my last visit, but it was lashing cats and mingers. I think neither one of us wanted to drive home two hours soaking wet.

We drove home, changed and put on our shoes for a night loop through Freedom Park. It felt like we were flying because of the darkness. My legs and form felt really good tonight and I swear we were running faster than 7:26 pace, but nope.

Run to Rental Car

Time: 33:37
Distance: 4.50 miles
Pace: 7:28

Today Meagan had off from work and I needed to visit some accounts in the Raleigh/Durham area. Our run took us from the house to Avis on South Blvd. via some neighborhood streets. I opted for a new route that wasn't very direct and involved lots of detours. I wanted to get in more than the 20 minutes it usually takes, and we definitely found those extra miles.

Sunday, May 16, 2010

Week in Review

Time: 636:07
Distance: 89.94

I ran a bit more than I was supposed to this week, but it was simply because the weather allowed it. I know the heat and humidity this summer is going to leave me drained and with the chance to run in cooler temps, I had to get out there. Hopefully, the extra miles will do me good later in the summer as a boost to my endurance. The speed work continues to be fun and easier than long, hard tempos.

The Return of Jeffrey

Time: 97:05
Distance: 14.21 miles
Pace: 6:49

Last night Jeff Gaudette made his return to Charlotte in order to collect some of his belongings out of our apartment. We had a fun time at Mac's with a good group of friends. In the morning a bunch of us met at the Boyce entrance to McAlpine and started our long run. I didn't feel great most of the way, but I was still able to manage 5 x 90 sec. pickups.

1:31.77 for .31 miles @ 4:53 pace, (4:01 rest)
1:31.98 for .32 @ 4:50, (4:03)
1:31.42 for .33 @ 4:41, (4:01)
1:32.30 for .31 @ 4:55, (4:01)
1:31.52 for .33 @ 4:37.

I didn't feel great, but could definitely tell which intervals I ran faster than others. The pickups are a good way of breaking up the long run.

Man of the Hour

Big congrats to Mike DeCoste who was up for the challenge this
morning. Mike posted a time of 16:26 in a 5k in Boston. His effort
brings his blog back into the "Hitters" category and for good measure,
it upgrades Da Wee Man's blog as well.

Saturday, May 15, 2010

Run Ballantyne

Time: 54:36
Distance: 8.16 miles
Pace: 6:41

Wow, this race seems so long ago. I guess I really better get going on some blogging.

I remember getting up early and heading down to Ballantyne with Meagan so that she could set up a booth on behalf of RFYL. I had no interest in racing this morning, but I still needed to run. I decided to jump in the race about 30m behind the starting line and slowly work my way up. Around 2 miles I was catching Allen Strickland as I wanted to help him out the rest of the way. I think my biggest help on the day was telling him that he was running off course. The volunteers were very ambiguous in their directions and sent a few of us the wrong way. When we realized that it was a mistake about 10 runners had managed to pass.

Allen stayed composed and moved up nicely the last part of the race. He finished around 42 minutes and probably would have been a minute faster had he not been sent the wrong way. Allen's recap is more thorough as I'm just trying to spew out some words.

I will say that the course started and finished in an ideal location. It was cool being surrounded by a business park and tucked in near a putting green. However, the course was depressing at best as in wound through empty parking lots and streets that are only used during the week.

Friday, May 14, 2010

PDS Workout

Time: ~57:04
Distance: ~8 miles

W/u: 22:37 for 3.02 miles
W/o: 7 x 600m in 1:46 w/ 2 min rest
C/d: 16:17 for 2.01 miles

This evening Meagan and I headed over to Providence Day School for some running. She was just doing an easy run while I was on the track. Since I had a harder workout earlier this week, the purpose of this workout was to run relaxed and comfortable. I wasn't afraid of the pace today as I would need to be about 70-71 through the 400m and then just close things out.

32.80 (2:01), 31.52 (5:01). I did a couple 200s to get things rolling and then slipped into flats.

1:44.80 (2:01), 1:43.85 (2:01), 1:43.63 (2:00), 1:42.82 (2:00), 1:44.72 (2:00), 1:43.38 (2:01), 1:38.54 for 32:11 total time and 4200m.

I was pleased with how the workout went. I was a little sluggish heading into it. The pace wasn't that fast and I had a hard time not going through 400m in 69-70. Definitely a good problem to have. I tried to roll things along the final interval to see how I would respond.

Exploration Run

Time: 32:19
Distance: 4.41 miles
Pace: 7:19

I had a bit of an exploration run this late morning in some neighborhoods close to the house. I wanted to shake things up from running along the creek. I partially looked for a cut through to Xtina's house and then wanted to see if there were any areas that I could start incorporating to my daily runs. I wasn't that successful as I just ended back on very familiar roads and came home sooner than expected.


There is a big race planned for Sunday, May 16th in the great state of Massachusetts. You can read all about it on Boring Stories of Glory Days.

The reason for the friendly competition between Mike Decoste (Brown class of '04) and Meagan Nedlo's 5k time from The Penn Relays (16:44), is for status in the "Hitters" category of my blog (see right column). If Mr. Decoste succeeds, Jeff Gaudette's "Takin' Names" will be relegated to the bottom leagues of "Slackers/Injured Reserve." In fact, Takin' Names should be demoted for lack of posting in the past five months. The action is heating up as Eamonn O'Connor's "Oi Da Wee Man Has a Blog" might be bumped up along with a successful run by Mr. Decoste. It's the least I could do.

Game on. The wagers begin now.

If Mike runs faster than 16:44 he will be a "hitter" and bring Da Wee Man (midget horse enthusiast) along with him.

Thursday, May 13, 2010

Speed Development at the AG Track

Time: 38:24
Distance: ~5.52

W/u: 25:14 for 3.41 miles
W/o: 2 x 100m, 2 x 50m, 2 x 100m
C/d: 13:10 for 1.61 miles

I had some speed to develop at the AG track tonight. Meagan joined me on the run over to the track. I did my drills and then started with a couple 100m strides at a decent pace. I was running in trainers which made getting off the line a struggle. The two 50m bursts were fine too. I finished with two 100m strides and timed the last one in 13.20.

Short Loop

Time: 38:04
Distance: 5.25 miles
Pace: 7:15

I did a short loop this morning and I don't remember much else. Trying to get caught up on this bad boy.

Wednesday, May 12, 2010

Miles with Caitlin

Time: 43:04
Distance: 5.77 miles
Pace: 7:27

This evening I apparently ran with Caitlin. I know it was slow because I ran a mile breakdown workout. Other than leaving from Caitlin's and running slow I forget most of this run. It's not a knock on her, I'm just lazy.

Mile Breakdown Workout

Time: 80:02
Distance: ~10.50 miles

W/u: 22:41 for 3.01 miles
W/o: Mile breakdown: 1600 (4:45), 1200 (3:28), 1000 (2:53), 800 (2:20), 600 (1:42), 400 (68), 200 (32), 100 (14) w/ 2 mins rest
C/d: 22:01 for 2.70 miles

I was back at JCSU less than 12 hours from leaving it. The goal this morning was to run a mile breakdown where the pace of the interval gets just a little bit faster as the distance becomes shorter. The rest would remain constant at 2 minutes for the entirety which is quite a bit at the end of the workout.

The warm up went well, but I notice a bit more humidity in the air. Also, it was going to be windy on the homestretch. I didn't stretch too much before getting down to business. I did however start with two 200 meter strides.

31.38, (1:30), 31.82, (2:01);
4:44.25, (2:01), 3:28.73, (2:00), 2:55.77, (2:01), 2:22.30, (2:01), 1:42.22, (2:00), 65.17, (2:00), 29.36, (1:30), 13.31 for 35:10 total and ~7,000 meters of actual running.

I'd have to rate myself with a C+ or B- on this workout as it was just average at best. I felt good for the opening interval and may have got a little cocky as I tried to jog 400 meters after it. In college we always took active recovery of jogging 200m to 400m. It was a way to keep the legs moving while gaining a few extra miles. That was my goal for today as well. The 1200m interval was good, but I came through a little slow and had to push the final lap. As a result, I stopped jogging the recovery and focused on the next repeat. The 1k and 800m were tough and were the only two intervals that were legitimately off. I just didn't feel all that relaxed trying to run 69-70 seconds per lap. I regained a better focus and was able to bang out the rest of the splits with little trouble. I was even on the 600m and a little fast on the remaining efforts.

This workout pales in comparison to a mile breakdown (didn't have the 1k repeat) that I did with Tarpy my senior year at Brown. I went 4:28 (2:56) , 3:21 (1:58), 2:11 (1:28), 1:36 (61), 64 (46), 46 (28), 32. I had more speed then, but know I'm stronger now. I would have liked to felt more relaxed and less strained.

Tuesday, May 11, 2010

Workout Scrapped

Total Time: 54:21
Total Distance: 8.29 miles

Part I: 19:01 for 2.70 miles
Part II: 35:20 for ~5.59 miles

Tonight I was planning on doing some sort of track workout, but opted to stay on my weekly schedule. The idea of running with some Queens athletes appealed to me early in the day, but once I got to the track my ambitions gradually deflated. It wasn't the fact that a youth track meet was being held either. Instead of getting on the track at 7:30 pm our warm up was pushed back to 7:50 pm. The meet concluded around 8:20 and that's when the workouts began. Mike started so quick as to maximize the lights, I was still lacing up my shoes. He was doing 25 x 400 and I was going to tag along with 25 x 300. I took that as a clue to just do my own thing.

I ran a mile backwards in lane 8. Ran a mile jogging the turns and striding the straights in lane 5. Jogged another mile backwards in lane 8. It was truly backwards, rather clockwise around the track. I did 4 x 200 untimed in lane 5 before cooling down a mile clockwise.

My legs felt good to get in a little turnover. I was okay with keeping my weekly schedule the same because the lights went black about 3/4 of the way through the intervals. We also didn't leave the track until nearly 10:00 pm which meant dinner still had to be made and consumed. I've worked out late, late at night before while living in Oklahoma and sleeping afterward is always an issue.

On the plus side, Meagan and Tanya killed it tonight. Mike look strong and Simon ran tough. DII Nationals are only a few weeks away for these guys.

Shakeout Miles

Time: 26:58
Distance: 3.59 miles
Pace: 7:30

A few miles before tonight's workout on the track. Legs felt fine, weather still good.

Monday, May 10, 2010

Monday Evening at McAlpine

Time: 56:20
Distance: 7.80 miles
Pace: 7:13

I ran out at McAlpine this evening with some members of the Queens team. They were putting in some easy mileage over the cross country course. Simon and I ran what we have measured as 8 miles in the past, but today it came out as 7.80. I think the tree cover on the back section is interring with the satellite reception. The weather has allowed me to gain some extra miles without feeling completely tapped at the end of runs. I figure that it's best to take advantage of the days conducive to running more.

Cooler Temps and Loving It

Time: 57:50
Distance: 8.44 miles
Pace: 6:51

Charlotte is experiencing some cooler temps at the beginning of this week and that means the running is more enjoyable. I ran this morning on MFPL by myself in a little under an hour. I was content to let the run come to me and not push things early on. My opening mile was 7:50 and my final full mile was 6:17.

Sunday, May 9, 2010

Week in Review

Time: 657:51
Distance: 91.85 miles

Whoops. I got a little carried away this week with a few runs that went over distance. I'm not too concerned with it as I was still able to workout, race and recover well. It was smart that I decided not to run yesterday evening as the triple digits probably would have been achieved. The cooler weather that arrived on Sunday and should continue into the middle of the week will tempt to front load the first half of the week. I have a new schedule in hand that takes me through the beginning of June.

On top of having a good week of training, this week was full of fun. I was able to enjoy a night out on Cinco de Mayo with Tyler, visit with Meagan's parents who were in town for her graduation, see the Let Me Run guys complete a 5k, and mingle with Meagan's classmates at a graduation celebration.

Recovery Miles

Time: 39:24
Distance: 5.40 miles
Pace: 7:18

This originally was going to be a morning run, but it turned out to be my only run for the day. I had ambitions of doing my speed development later in the evening, but opted not to due to laziness. I had a big week with a good race and felt that I didn't need the extra workout. I also probably needed a bit more recovery after the long run on Saturday.

Saturday, May 8, 2010

Saturday Long Run

Time: 121:27
Distance: 17.68 miles
Pace: 6:52

I'm not sure how I got roped into this run, but it's probably due to the fact that I missed Meagan's graduation in favor of racing last night. It wasn't so much the fact that I was racing, but more the fact that Let Me Run participants were all on hand. As a result of my skipping 90 minutes of sitting on the Queens lawn sweating while sedentary, I opted to help Meagan out on her long run. I didn't get nearly enough sleep last night as we were out the door around 6:30 and headed for Old Bell.

Meagan's coach wanted her to run 17 miles out at McAlpine which is her longest effort in quite some time. I originally had a speed development session planned for the day that I'll push off until tomorrow. Also, my 14 mile long run turned into a 17 mile long run. Not a huge deal in my eyes.

The run was fun and uneventful for the first 60 minutes. It's always good to get the first hour out of the way with few problems. I was scheduled to do 10 x 1 min on, 4 mins off, similar to last week's long run. The first one always sucks and it takes me until number three before I start to feel comfortable. Last night's race had my hamstrings in knots so I opted to only do 6 x 1 min on, 4 off.

7:44, 7:20, 7:23, 7:14, 7:04,
6:54, 6:59, 6:48, 7:09, 6:59,
6:57 for the first 11 miles. I'm not sure what Meagan was thinking when she decided to start dropping sub-7 minute pace on her longest run of the year and only being 6 miles into the run. Ask her.

61.71 for .21 miles (4:48 pace); (4:01 rest at 7:00 min pace)
61.08 for .22 (4:40); (4:00 at 7:58)
61.34 for .23 (4:28); (4:01 at 7:42)
61:40 for .24 (4:15); (4:01 at 7:01)
62.91 for .21 (4:55); (4:01 at 7:12)
61.48 for .23 (4:23). I'm fairly sure the faster sections were measured accurately, not sure about the slow ones because I was looping back to run with Pezz and Meagan. Regardless, I got the legs turning over and felt strong doing so. I cut it short as I was starting to really tighten up and had already been running for 100 minutes.

Final miles were 6:36, 6:15 and a little extra to the parking lot. Very solid effort by all involved this morning.

Friday, May 7, 2010

Twilight 5k

Total Time: ~60:14
Total Distance: ~8.22 miles
Race: 15:30
Place: 1st

W/u: 22:44 for 3.12 miles
C/d: ~20 mins and ~2 miles

Fun event this evening in Uptown Charlotte. I started my preparation from Inside-Out Sports where I signed a few awards for the Park Road Montessori guys who completed the Let Me Run program. Tonight was their "graduation" race as Melissa Bell and I have spent 12 practices getting them ready to complete a 5k race. Dozens of people have been telling me about the event, the course and the venue for tonight. Everything indicated that it was a great local 5k, and I couldn't help but get excited.

I had to hurry off to Uptown because I knew finding a parking spot was going to be a chore. I would have just started my warm up from Inside-Out Sports, but I had stuff to give the kids running in the race. Luckily, I found the best spot in all of Uptown as it was (a) free and (b) right around the corner from the Wachovia Atrium. After the race I would make a quick fly by my car to see if it was (a) still there and (b) ticketed. Tonight I can safely say I won the parking battle.

I started my warm up around 6:15 pm after being stopped by Mr. Tim Rhodes to chat about Gatorade Endurance Formula. It delayed things a little, but I was still able to check out the race course. I needed to see just how fast the first two miles were and what the final hills were really like. When I got back to the Atrium, the chip pick up line was nearly out the door. I was already in a rush to try and find the LMR'ers so I "elitely" moved to the front of the line and took chip #547. I never did see the boys prior to the race, but I knew Melissa would have things under control.

The start line had the usual suspects like Paul Mainwaring, Stephen Spada and Greg Isaacs. There were a few guys that I felt could challenge for the win like Ryan Bender, a guy with a Charleston Track Club kit (Chris Bailey) and a guy from the Georgetown Running Company (not sure if this guy finished). My plan was to run comfortable for the first 600m, press the pace through the mile, keep pushing to 2 miles and hang on during the hills at the end of the race. I didn't wear a watch for the second race in a row as I am getting back to running strictly on feel.

When we were given the signal to begin (the GPx Series really needs to invest in a starter's pistol), I jumped out to a slight lead. I felt comfortable running into the headwind on Tryon. The goal was not to push until making a turn about 1k into the race. I delicately weaved my way through the baby joggers who got a 1-2 minute head start. I could hear footsteps close behind, but wasn't going to look. At the first turn Ryan Bender made a move onto my shoulder and another runner was nearing the turn. We made a few quick turns that brought us to the mile mark in 4:58. A group of Inside-Out Sports employees cheered me on at the corner of Church and Bland.

I turned the legs loose over the next couple of minutes getting a few strides of breathing room. On the downhill at 1.5 miles I tried to open up a bigger gap. Aaron Linz cheered from under the I-277 freeway. I approached the turn onto Cedar street and prepared for the first hill. After grabbing a cup of water at the water stop to dump on my head, I pressed harder. My hill workout this week gave me the confidence to push on the toughest section of the course. I hit two miles in 9:48. I took a little glimpse behind me as we turned onto 4th St. and saw that Ryan was still in contention if I fell apart.

Pressing to the line. (Photo courtesy of Ashley Armistead).

The final mile was tough, but I was able to maintain effort. In the back of my mind I had Allen Strickland's 4:00 minute wager which he explains here (and makes fun of me for the Tequila 400). I needed to run about 15:40 to earn a beer from Mr. Strickland and that meant I would be running all the way to the tape. I crossed the line in what I thought was a little over 15:30, but turns out I ran just that. After grabbing some water and congratulating Ryan and Chris I headed back out on the course to find the LMR'ers.

On my way back over the course I saw Allen was nearing the final turn. He asked me what I had run, but I told him that he was going to owe me a beer if he didn't pick up the pace. I kept jogging back waving at all the runners until I found Aaron Linz near the Bank of America Stadium. He joined me for a few minutes until I found Jay and Quattro who were about 1k from the finish. I turned around and ran with them to the finish. Jay finished in 28:06, Quattro in 28:59. I repeated this process until all the guys were done. My cool down was done when Garrett crossed in 36:59.

I had a great time tonight because I raced well and got to see the LMR'ers complete their goal. I know they all had a great time and hopefully they've started to enjoy running as sport and not just a part of sport. This is the first race in many months that I actually felt strong and confident. I got to the hill on Cedar St. and didn't back away from the pain. I wasn't going to allow the hills, heat or humidity keep me from running an honest race. I accomplished that tonight and know the training is headed in the right direction.

Morning of the Race

Time: 26:43
Distance: 3.59 miles
Pace: 7:26

I'm not sure of the science behind shakeout runs and why most professionals, collegiate teams and serious runners do them, but they do. I would guess it's a way for the body to wake up, loosen up and ensure it knows that it's race day. Shakeout runs also keep a routine for the athlete prior to competition. I think most importantly, the shakeout run allows the runner to see if there are any tight spots in the legs that should be stretched before the race.

I started doing shakeout runs as a freshman in college and found it a little intimidating to run 20-25 minutes several hours before the race and warm up. During the warm up, as as team, we would get another 20-25 minutes. All totaled the team would have 5-6 miles on the legs before the start of the 8k or 10k in cross country.

I continue to do shakeout runs before races for several of the reasons I mentioned above. I feel like I'm in a routine. I think about race strategy. I stretch whatever muscles didn't feel quite right. However, I'm not sure if I would race any better or worse if I started forgoing the extra few miles. There might be a bigger psychological or physiological reason that I'm missing, but that's for someone else to answer.

Thursday, May 6, 2010

Should Have Run Earlier

Time: 32:55
Distance: 4.54 miles
Pace: 7:15

I'm not sure what happened this morning, but I didn't get started on time. I didn't stay out that late with Cinco de Mayo celebration because all the gueros at Cantina 1511 decided to leave exceptionally early. I think the party shut down around 10:30 pm which just isn't that crazy of a night. All the young professionals in attendance must have had to work in the morning because they wrapped things up way before necessary.

A few phone calls held me up in the morning, including one from Meagan at Run For Your Life where a police officer was requesting CarbBOOM! He and I had been exchanging emails about where to purchase the gels and I told him that I would give him a box while some orders shipped. He and a few of his buddies were riding from Charlotte to Washington DC to raise money for some organization. I delivered the goods and was almost able to run. First I reorganized the sock display at RFYL, picked up the bib numbers for the Let Me Run guys and then laced up my shoes.

I ran for just over 30 minutes at an easy pace around Dilworth. Nothing too exciting happened on the run, but it was hot. I stayed somewhat cool under the trees' shade. My loop brought me through Freedom Park and back to the store around 4.5 miles. Good run, time to get ready to race tomorrow night.

JCSU Track Fun

Time: 23:30
Distance: 3.04 miles

Tonight I went over to JCSU with some Queens runners to watch their workout. Everyone was doing 4 x mile with 4 minutes rest. Mike and Futsum were hitting 4:30-4:35, Tanya hovered around 5:05 and Meagan and Jenna were at 5:20. Meagan had a miserable workout that wasn't fun to watch and less fun to run.

Mike hammered the last half of his final mile in 2:01-2:03 which put him at 4:16-4:17. Very fast.

I ended up running two laps of jogging the turns and sprinting the straights. I also did some drills before the strides. The goal was to loosen up the legs and get ready to roll tomorrow night in Uptown.

Wednesday, May 5, 2010

Half of Mexico Weeps

Time: 54:03
Distance: 7.27 miles
Pace: 7:26

I let a few people down this evening, actually, it was more than a few. I'll say I let half of Mexico down with my poor performance in the Tequila 400. While all the Mexican Americans and gringos were out celebrating the Battle of Puebla, I shed a tear of shame for allowing an ultra marathoner crush my dreams of representing my nationality's sensible ability to drink. Let's back up a few hours and figure out how I was so easily defeated in running and drinking, two pursuits which I can normally hold my own.

I spent the hours between 3:00 and 5:00 pm playing soccer, jogging, coaching and cheering the guys at Park Road Montessori who are in the Let Me Run program. Our "graduation" race is Friday night at the Twilight 5k and I wanted today to be all about relays. I tried to come up with some events on the fly to keep the boys entertained and the competition equal. I was pretty well dehydrated as I drove over to the Dowd YMCA to start my double run.

My schedule had me slated for 4 miles this evening and I was going to link up with Caitlin, Aaron and John Compton for a few miles before the CRC 1 Year Anniversary Celebration. The four of us met along McDowell, dropped our shirts at Dilworth Bar and Grill and then continued running. We put in about 20 minutes before meeting up with others at the YMCA and going out for some more miles. There was a good group of us that were getting excited to thrown down in the Tequila 400. Aaron was extra animated as we strolled through Freedom Park and back towards the bar.

By the time 6:45 pm rolled around I was already questioning whether drinking a shot of tequila and running a 400 would be a good idea. My stomach felt terrible at mile 3 of this run and it was about to get reacquainted with SeƱor Cuervo. A couple more people showed up just for the race including ultraman and underwear model Thomas Eggar. His presence would prove to be the turning point.

A round of 13-15 tequila shots were ordered up and delivered to the front of the restaurant. We toasted our cups and slammed the shot (Aaron had 2 shots). Next, all of us jogged over to the Dead End sign on Baxter St. We lined up and the signal to run was given.

I got off the line horribly, but still in contention. Aaron and Thomas were out quick and hugging the yellow line down the middle of the road. Both were running brilliant tangents so as to not run a step farther than necessary. I tucked in and inched closer to the lead just off Thomas' shoulder. At about 120-140 meters I hit the front and tried to steal the win. Thomas, in turn, sat off my shoulder waiting for the right moment. I figured he was done, but oh, how was I wrong. With 60 meters to run Thomas swung wide and flexed his ultra-marathon speed. I was no match. I glanced over my should to ensure second place and I shut it down to cross the line in defeat.

Tequila 400

I ran 43.41 to Thomas' 42 point. Clearly, we didn't run a full 400m as it was measured at .20 miles by Mr. Garmin. Ben Hovis was on hand to document this debauchery (see his photos below). Thomas and I took a photo before walking back to the start line where another shot was taken. John Compton was in the hurt tank and I was about to join him.

My mouth was starting to water and I was nearing complete embarrassment. We all walked back over to the restaurant where a few people were going to have dinner. I went inside to grab some agua and wash my hands in the bathroom. Big mistake. The Cuervo and agua combination were enough to put me over the edge. I casually walked back outside and had to find the corner of the parking lot. I got back down to racing weight near the auto body shop. Feeling much better physically, but in a fragile emotional state I said my goodbyes and Gallowalked back to my car.

Don't think that was the end of the evening. I rallied to meet up with my buddy Tyler for some beverage at Cantina 1511 on East. The Coronas were much gentler on the stomach and probably served to rehydrate my cells. I've competed in at least four other running/drinking combination races and I'll have to say that Cuervo followed by a fast 400m is the toughest. I'm going to have to start training for this race next year. I don't want to leave Mexico a state of despair like I did tonight.

Contemplating if this was a good idea. Always.

In the lead thinking I had this thing in the bag. Not true.

Thomas and I looking huge, trying to catch our breath and not puke.

Post race at the starting line. Smile on the face now, just give me 5 minutes.

Cinco de Mayo

Time: 57:44
Distance: 8.01 miles
Pace: 7:12

I met up with some peeps from Queens out at the Boyce parking lot for a run. Mike Crouch is back to near top form after his stellar 13:53 5k out at Stanford's Payton Jordan Invitational. He and I put in 8 miles together at a leisurely pace. It's good seeing his confidence back up. He will surely be one of the favorites in a few weeks when he toes the line at DII Nationals here in Charlotte. If it comes down to the final 1k, my money is on Crouch as he doesn't often lose to other DII runners.

Tuesday, May 4, 2010

Colchester Hill Workout

Time: 78:42
Distance: 11.02 miles

W/u: 21:59 for 3.01 miles
W/0: 9 x 90 sec. (3 easy, 3 med, 3 hard)
C/d: 24:05 for 3.11 miles

This evening was my first hill session in quite some time. I was glad to have a workout that was going to be based solely on effort. I didn't have to worry about hitting times, just had to run hard. The warm up took me to a relatively unfamiliar part of town up on Park Rd. I have no idea how Jeff found Colchester hill, but he did. It's near the Charlotte Tennis Academy, tucked back in a residential neighborhood.

I made sure to scope out the hill prior to starting. I wasn't exactly sure where Jeff wanted to begin, but I chose to start from the base of the steepest section. The steep part lasted about 150m then it flattened out, relatively speaking, for the next 250m. On the hard efforts there was one last small climb for the final 50-75m.



Avg Pace



































Total of 32:38 for 4.90 miles, 6:39 average.

Hopefully that's not too difficult to understand. Clearly odd splits are the hard efforts going up and the even splits are the jog back down the hill. What I like most is how the average pace drops every time. I started at 6:01 pace and ended at 5:01 pace. I was pretty thrashed by the end of it. On the last interval I raced an old guy to the top who said he had a mountain bike race the next day.