West Stride Group Roun

Time: 72:46
Distance: 16.01k
Pace: 4:32
Map

West Stride is owned and operated by Genie Beaver who is the niece of the legendary Arkansas coach John McDonnell. Her store always hosts group runs for the local clubs and invites her vendors to attend to show product and promote events. Meagan was there for a Karhu and Craft test run and to give out some free entries to the 13.1 Atlanta race in a few weeks. The group was going various distances and I was just going to tag along with however far Meagan was running. With my foot feeling a little better, I was feeling confident that I could handle the distance if it didn't get out of hand.

The top group of runners formed and we were all wearing Karhu kicks. There was Dieter who works at West Stride, Andrew who is going to be the bear in the "beat the bear" competition in a few weeks, a local high schooler trying the shoes for the first time, Meagan and me. We decided on a 10 miles loop that included a few big climbs in some of the nice neighborhoods of Atlanta. I was pretty pleased that my foot was fine for the most part. I could tell it wasn't 100 percent, but there wasn't any major discomfort when toeing off. I was glad to get in a solid 16k run (10 miles) for the first time in a few weeks without experiencing slight pain.

Piedmont Park's Active Oval

Time: ~60 minutes
Distance: ~13k

My watch is acting a fool again and tells me it is charge when it really isn't. Maybe I should do the update that the Garmin Connect has been suggesting. I ran sans watch with Meagan in Atlanta from our friend Brooke's house to Piedmont Park. I haven't run in the park in years and it was nice to get back on the Active Oval. I have blogged about the AO in the past as it's a great 800m+ loop for workouts or easy runs in the heart of the city. We had a busy day planned and my foot was cooperating so I was content to get in 60 minutes of running and call it a day.

Columns Drive

Time: 68:16

Distance: 15.06k

Pace: 4:32

Map

Meagan is back at it today and joined me on the run at the trails. It was hot again and we were soaked with sweat by the time we reached the dirt. Starting out and ending along Columns Drive was nice as it was a good way to have the pace start/end faster. Pavement used to be my downfall in high school and college, but now it's become my race surface. I've hardened my bones and muscles to accept the impact.

I should note that Columns Dr. is only about 3k in distance each way, but that doesn't deter rookie cyclists from riding back and forth along the flat stretch of road. We must have passed and been passed by the same group of old timers three or four times. If you have ever run with me out at McMullen, then you know I get pissed at the cyclists riding their cheap hybrids along a two mile stretch.

I didn't feel great on the run, but a little better than yesterday. I'm still just looking to put time in and grab small fitness gains.

Chattahoochee River Run

Time: 68:00

Distance: 15.10k

Pace: 4:30

Map

Meagan and I traveled to Atlanta yesterday for separate but similar reasons. She is preparing for meetings with Big Peach Running Co. and I was off to introduce myself to a couple retailers I think would be a good fit for Gore Running Wear. Since Meagan is taking a down week (*gasp) and a day off today (*double gasp), I was off to the river on my own. I initially parked on the North Riverside but found the trail un-runnable for what I was trying to accomplish (not twisting an ankle or getting scraped by overgrown branches).

After running about 5k, I returned to the parking lot and drove up Columns Dr. where the houses are the size of castles. I had never parked on this side of the trail, but had run past the parking lot numerous time. I was back on the familiar crushed gravel where everyone who's anyone comes to run at least twice a week. There were a ton of high schoolers out getting in summer mileage and dozens of parents walking with dogs.

I wasn't feeling great due to the heat when some kid came flying past me which only crushed my spirits. I had no response for a jogger war and just let him run off. Perhaps tomorrow I'll feel refreshed and ready to challenge the youngsters.

Kennesaw Mountain National Battlefield Park

Time: 119:32
Distance: ~15.42 miles
Pace: 7:45
Map

I've heard a lot about the mouthful that is Kennesaw Mountain National Battlefield Park, but I had never actually run here. Today I got my chance after a quick clinic Meagan had to do back at West Stride. We had hoped to pick up Leo on the way, but our car was way to full to fit another body. I would have liked to have had him show me the trails. Instead, I got in a nice long run with Meagan and forced her to go longer than she wanted. That's what she gets for pushing the pace on the early uphills.

We were out on the trail for about an hour when we came to a water fountain. We asked another runner where exactly we were and that's when we learned that it was the farthest possible point from the visitor center where we started. Only one way back and that was to knuckle up and run. The trail was fairly technical at section, but nice and wide during others. We even saw one of the Kenyans that live just outside of Atlanta who make use of this park. I started to feel really strong around the 90 minute mark just as Megan was starting to fade. We kept it together and finished up strong back at the main entrance in just under 2 hours. The loop measured just under 15.5 miles, but I would guess that it was closer to 16 if not longer as Mr. Garmin probably missed a few turns. However, looking at the map I'm impressed with the relative accuracy of our plotted course. This was a fun way to end the running for the weekend. I wasn't looking forward to the 4 hour drive back to Charlotte, but at least we got stuck in a traffic jam which only prolonged the excursion.

We were late getting back to Charlotte, but still managed to make it over to Brazwell's to see a bunch of our friends. Meagan's birthday is tomorrow which means she's even older now. It's almost time to find her an iceberg.

Chattahoochee River Run

Time: 65:43
Distance: ~8.45 miles
Pace: 7:46
Map

Meagan brought me to the McAlpine of Charlotte or the Town Lake of Austin this afternoon for a second run. I had been here a couple of years ago, but didn't get to experience the full trail offerings then. We took the long way around to the upper trails and put in about 30 minutes on rocky, rooted, sinuous, hilly, single track. It was fun chasing mountain bikers up the hills and trying to hold them off on the descent. I dropped Meagan several times, but always waited for her to catch up. Her little shuffling legs couldn't keep up with my bounding stride on the technical stuff. I enjoyed being up in the hills, but didn't like not knowing where we were going or how long we were going to be out there. There was really no destination and we just decided to take a side trail back that luckily got us to the starting point.

After the run, we hurried back to our hotel so that we could meet up with Leo and Jenny. I met these two while up in Providence for the 5k and Meagan has known them for a couple of years when she used to work at Brooks. L & J were taking us to an authentic pizzeria called Antico. The pizza is made with ingredients imported from Italy and has on occasion been forced to close early when they run out of items. It's not like they can just go around the corner for more meat-a-balls. I'm not even sure what we ordered but it was delicious. The seating was communal, the beer and dessert were brought and the commotion all intertwined to create a great atmosphere. If you're ever in Atlanta, look this place up because you won't be disappointed.

West Stride Training Group

Time: 77:53
Distance: 11.49 miles
Pace: 6:46
Map

I was up early in order to drive over to one of Meagan's accounts in Atlanta. Sometime since taking her new position with Karhu North America, Meagan suggested doing a Craft baselayer wear test run at West Stride. It's a small boutique running specialty store that has done a great job merchandising and fitting into the affluent Buckhead neighborhood. The owner, Genie Beaver, is legendary Arkansas coach John McDonald's niece and there is quite a few articles around the store featuring her uncles' teams. Also, Genie is from the great state of Oklahoma where I spent some time and started this blog.

The training group was getting ready for the Atlanta Half Marathon on Thanksgiving morning and, as with every race in Hotlanta, is being put on by the Atlanta Track Club. The training groups that I have been a part of are much more casual than this one. The pace group for 1:30 and 1:40 got started right at 7:30 am with a few members wearing Craft. I started slowly as I do in every run and was soon gapped. The groups were strung out and it wasn't until around 2 miles before I caught the lead group.

I was surprised at how hard everyone was running. The group leader was 2:44 marathon Laurie Knowles and everyone around her was clipping along. Some dude in Newtons was one-stepping the group during portions and a tall bald guy seemed to be hanging on running the uphills. That's something that Atlanta definitely has over Charlotte, legit hills. Our hills are rolling while theirs are steep. Laurie was quite chatty and kept the group together despite the pace being too hot for some. I was content to sit at the back of the group and observe. We looped a small park twice and I was momentarily dropped when I hopped into a port-o. I managed to catch up before the final hills and actually felt really strong on the ascent, strong enough to gap the group by a few meters. I backed off on the way down and jogged it in to the store before deciding I wanted another 10 minutes on the feet.

This run reminded me that not everyone trains properly. I'm not knocking the training group's enthusiasm or work ethic, but it wasn't necessarily what some of those runners needed. For instance, this was just a "training run" not a workout and we ran faster than race pace (1:30 half marathon goal pace) for 10 miles. However, this is what you have to do if the 10 mile run is your weekly long run and is probably 25% of the total mileage. Think about that, that would be like me going out on a "training run" and putting in ~25 miles at sub-5:25 pace. I forget that runners don't always run 6-7 days a week, take the easy days easy and run hard when it's a workout.

The post-run goodies were excellent. There was bread from Great Harvest (I thought this was just a Charlotte thing and was a little disappointed to learn GH is a chain) and I really took a liking to the cinnamon chip with whipped butter. There was also coffee, hot cocoa and pumpkin bread. The customers were also hanging around the store to try-on apparel, shoes, chat and eat. In my experience, runners have dispersed quickly so I'm not sure what it was that kept them around so long and had them so excited. Maybe it's the bigger market? Regardless, it was cool to see and be a part of.

What Lake?

Time: 29:45
Distance: 4.01 miles
Pace: 7:25
Map

Last night I stayed at Meagan's best friend's parents' house in Woodstock, GA. It's the 'burbs outside of Atlanta which means traffic, traffic, traffic. I got up and jogged around her neighborhood and then along a busy road with no sidewalk. Everyone was making the commute into work and I felt like wrapping things up. I found myself motivated to run only four miles this morning. I also found dozens of signs that said Towne Lake Village this and Towne Lake Parkway that or Towne Lake Shopping Center. I never found Towne Lake. Seems like a bit of false advertising if you asked me Woodstock.

A bit later in the morning I drove over to the Cobb Galleria where the Atlanta Shoe Show was taking place. I wasn't all that familiar with such trade shows, but to share more it's basically a giant convention center hall full of shoes. Athletic shoes. Dress shoes. Hooker shoes. Sandals. Clogs. I'm not kidding about the hooker shoes either as the Playboy branded collection had its own booth. Speaking of hookers, Paris Hilton's line of shoes was represented. It was an interesting morning and I took some quick notes on which brands were currently hot. Hint, it was not Ms. Hilton's.

I spent some time at the Doctor Specified booth (socks that are housed under the same roof as Balega) and the Orthaheel booth. It was good seeing people drop by to check out the lines while I was there. I think it was worth while for both brands to be in attendance. I wrapped things up at the shoe show and headed back to Charlotte with a quick stop in Greenville, SC.

Orthaheel Sales Meeting and Day Off

Time: none
Distance: none

I decided to take the day off from running today. It was my first day off since April 22.

I still got in a little bit of exercise when I challenged Doug "E. Fresh" Starr to a few games of pickle ball. I hadn't played since July of 2008 and Doug was out of the sport for 6 mos. Despite my youth, I couldn't overcome my inexperience in the sport and got smoked each game. It was great fun though.

Earlier in the day I went to the Orthaheel sales meeting which coincided with the Atlanta Shoe Show. Paul and I were up early to drive out to Atlanta and I never had the motivation to run. Since this is my down week I felt comfortable with skipping a day of running. I can already tell that my legs are feeling fresh.

Emory Trails

Time: 62:16
Distance: ~9 miles

Woke up this morning with a terribly sore hip. Not sure if it was from my workout yesterday or pickleball. Regardless, the run wasn't much fun. Meagan and I headed from her apartment to Emory University's campus and into a park past the president's house. I stopped around 20 minutes to stretch a bit and did again around 40 minutes. We were running pretty slow which doesn't seem to make it feel any better because I'm landing harder on my right side. It only gives me discomfort when I land, not when I push off. I'll need to ice and ibuprofen.

Workin' the AO

Time: 76:48
Distance: 11+ miles

Yesterday I got a call from Scotty D and he wanted to do a workout involving some 800s. He was going to use Pickard and I would use the Active Oval. We were wanting to stay relatively on the same schedule this week and despite running a bit uptempo yesterday 800s would work. Meagan and I warmed up from her apartment to the AO which took 23:05. I stretched a bit and did a couple light strides.

Target: 8-10 x 800 in 2:35 dropping down with 2 mins rest.
Splits: 2:35 (2:03), 2:32 (1:58), 2:34 (1:58), 2:34 (1:57), 2:31 (2:00), 2:32 (2:01), 2:33 (2:01), 2:26 for 34:21 total.

I started the workout on the far side of the AO where there is an Atlanta Track Club starting post. I was trying to stay relaxed on the crushed gravel surface as long as possible and especially into the headwind along the backstretch. While I was working out Meagan was doing circuits on the steps near the start line. She decided to jump into the fifth interval which meant I went through the 400m mark a touch quicker (73 vs. 75 to 76). I was making a little 2 min loop which cut across one of the quadrants of the AO in order to get back to the starting point on time. On the final 3 intervals Meagan met me about at 400m and ran the remainder in stride. On the last interval I dismantled Meagan with the unleashing of a Chebii'esque finish.

I've wasted about an hour searching every possible video source for a video of Abraham Chebii's incredibly fast final 200m. There are none. Chebii was a great finisher circa 2001 to 2003. He could close sub 25 seconds to beat the likes of Meb, Geb and Bekele. Here is what one iaaf.org article had to say about his abilities:

Abraham Chebii may be the most explosive kicker in recent distance running history. Even in an era in which a top-class 5000 runner has to be able to close a 13:00 race with a 55 second last lap, Chebii stands out. In the Grand Prix Final at the end of the 2002 season, he clocked 50.68 for his last 400 meters, and he didn't start his full sprint until 250 to go. As he says, however, "It is easy to kick when the pace is slow. You must be able to follow a fast pace and then kick." Which is what he trained himself to do over the 2002-2003 off-season. The most convincing evidence of that training's effectiveness came in the Rome GL, where Haile Gebrselassie, having been outsprinted by Chebii in Paris, started driving for home from 600 meters out, with Kenenisa Bekele and Chebii in tow. Haile was spent by the final turn and moved wide to let Kenenisa through, but Chebii slipped through the gap as well and bounded after the sprinting Kenenisa. He passed the Ethiopian with 50 to go and was timed at sub-25 for his last 200 -- in a 12:57 race.

If you can find a video of one of his finishes, let me know.

Cooled down 19:22. My hip felt okay but I can tell it is tight. It feels like my upper right leg is congested. It's a bit hard to explain, but I need to have someone look at it soon.

Meagan's Tempo (for real this time)

Time: 68:32
Distance: 10 miles

Meagan and I headed out to the Chattahoochee River this morning after a bit of a timing debacle. She forgot that we had crossed back into EST when entering Georgia and I never bothered to change my watch. So when she glanced at my watch when we woke up it still read 6:30 and all was good. We didn't get out the door until closer to 8:00 (9:00 EST) which meant the river climate was much appreciated but still on the warm side.

At the river Meagan and I warmed up for about 2 miles in 17:21, stretched lightly and then got to business. Her workout was the same as yesterday, 5 mile tempo/race against me. Today she wanted the pace to start around 6:15 and then maybe drop it from there.

Splits: 6:18, 6:15, 6:09, 6:13 for 25:20 total.

After 4 miles Meagan was feeling a bit dizzy and we called the workout. She ran well and was never more than a few strides behind. I tried to keep the pace as even as possible throughout the effort. We grabbed some water after walking for a little bit and then on our 25:51 cool down went exploring up the mountain that overlooks the river. I was impressed by the single track trail that was sparkly for some reason. Meagan claimed it was from the fairies leaving the magic dust behind. I asked if she meant like Fern Gully and she didn't know what I was talking about. Great movie.

Here are some lyrics from the GRA (greatest rapper alive) not named Lil' Wayne. He hails from the ATL and I knew I had heard Chattahoochee mentioned somewhere before. I guess Chattahoochee is the ATL's equivalent to Lake Thunderbird (aka Dirtybird).

Neva back down, won't shake nor shiver
F*ck with me and get found in the Chattahoochee River
This 7 inch shank, will put a stop to his ticker
But shotties to the body make him drop much quicker
-- Ludacris (not the clean version)

Piedmont Park II

Time: 70:02
Distance: 10 miles

Ran from Brooke's to Piedmont Park again mainly because of the Active Oval. It's just that good. Meagan and I took a slightly different route to the park which was quicker than yesterday's. Clearly we wanted to maximize our time in the park and get off the busier Highland Pkwy street. The streets that ran parallel were a nice change of having to deal with Sunday morning walkers (I believe they were Frederica and Drewy?). Once we got to the park we ventured up to the AO and made a few laps before wandering more through the park. Early in the run we set the over/under on the number of Brooks shoes spotted at 9. The contest started slowly but by the time we left Piedmont Park our tally had grown to 8 and I spotted a GTS about a mile from Brooke's.

The legs felt fine and I'll take running easy until the end of June.

Piedmont Park

Time: 75:02
Distance: 10+ miles

Active Oval in Atlanta's Piedmont Park

Started out at Brooke's condo with Meagan and jumped on the Freedom Trail with Piedmont Park as our destination. The Peachtree Road Race 10k used to end in the park but since the city has been experiencing a drought, city officials decided that 50,000 people on the grass wouldn't be ideal for keeping things green. Our route took us through the Virginia-Highlands neighborhood and down to the park where we discovered the "Active Oval." The AO was a crushed gravel loop that we estimated to being 1000m long. It would be an ideal setting to run 1k repeats or tempo. Meagan will have no excuses for not running 3:00 at the Marine Corps Marathon.

After running a couple loops on the oval we headed back up to the Highlands and finished up with an anal 90 seconds of running around near Brooke's place. Though Piedmont Park is not as big as Central or Golden Gate Park, it has some good loops and is pretty. I enjoyed watching the "bootcamp" participants being forced to run up and down the stone steps all throughout the park.

Freedom Trail

Time: 50:09
Distance: 7 miles



Ran with Meagan from Brooke's apartment to the Freedom Trail bike path that runs through Atlanta. We ran past the Jimmy Carter Library and Museum and on to Candler Park (see photo). The trail gently wound through a few of Atlanta's neighborhoods that were much more mature than I expected. At one point we got to within a mile of Emory University along Ponce de Leon Ave.

The pace was easy but I was sluggish at the start. Somewhere around 35 mins I started to feel good and the rest of the run was fine. The hills were a nice change from Oklahoma's flat terrain. We finished up back in front of Brooke's and got ready to look at apartments before going to The Flying Biscuit Cafe where they have pretty tasty brie, carmelized onion and asparagus omelets.