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.

Salem Lake Long Run

Time: 122:10

Distance: 26.21k

Pace: 4:39

Map

Meagan and I were graciously hosted by Rich Brandon who works at Fleet Feet Winston-Salem. He and I stayed up way too late sipping lime/cucumber vodka tonics which meant we were not going to be at Salem Lake at 7:30 am.

When we finally headed out the door it was about 9:30 am and the weather was pretty ideal for North Carolina in July. The clouds were out and blocking the sun, but it was still a little humid. We ran from downtown Winston-Salem, through Old Town over to a bike bath that goes directly to Salem Lake. Once at Salem Lake we ran once around and then headed back home.

Rich misjudged the distance on how long it took to get to the lake which meant my 13 mile run turned into a 16+ or however many 26.21k is. I was tired but feeling good at the end of 2 hours of running. Meagan, Rich and I had some good conversations out on the run which made the distance not seem so daunting.

Beat the Heat 5k Watching

Time: 56:48

Distance: 12.05k

Pre-5k: 35:58 for 8.01k

Post 5k: 20:50 for 4.04k

Meagan and I traveled to Winston-Salem a few hours early to hang out at Fleet Feet Winston-Salem. They are a top account of mine and they also carry Craft apparel. We were both able to chat with staff and be around customers most of the afternoon. Once we left the store we headed over to the start of the race to pick up Meagan's packet and t-shirt. It was an awful neon green Hanes number that Michael Jordan wouldn't wear. We had about an hour to kill before she started her warm up so we looked for friends as they started to arrive including: Heather Magill, Caitlin, Thomas, Matt, John, Bobby Mack, Ryan Woods, Joe Moore, Devin Swann and others.

I started the warm up with Ryan Woods and Scott who is originally from Charlotte. We ran the back half of the course as preview and then found some extra miles. They were done after about 15 minutes so I continued on by myself around the parking lot until I got to 8k. It was great weather considering the time of year and the course was an honest one.

During the actual race I got to see the leaders and lead women three or four times. Meagan didn't have the best of races, Caitlin ran strong and Bobby killed it. He set a course record by a couple of seconds to finish in 14:15. He certainly should go after Scott Dvorak's state record of 14:08 soon.

After the race I jogged around with Bobby, Scott, Ryan, Devin and Joe. It was fun hearing about the race, but I wish I could have been out there. It will happen soon once I'm in a little better shape so I don't get my doors blown off by a field like tonight.

FF Winston-Salem

Time: 126:04
Distance: 15.00 miles
Pace: 8:24
Map

Yes, you read that right. It took me over two hours to run 15 miles. This morning I was in Winston-Salem for a wear test run at Fleet Feet. I brought a bunch of Craft base layer pieces and let the marathon training group run their 15 miler in them. We had perfect weather for the event as the mercury showed sub-20 degree temps. I think 9 people tried running in the tops and all gave good feed back about the warmth and comfort the base layers provided.

Our group ran around some very nice neighborhoods in Winston-Salem and I learned a little bit about the tobacco industry. I also learned that Hanes and Krispy Kreme play a large role in the W-S economy. I love donuts. Normally running over 2 hours at a trot would be torture, but the conversation was good and the sights were nice. I enjoyed taking it easy this morning with the group and was glad I got to make their run a bit warmer and dryer.