Time: 101:20
Distance: 24.07k
Pace: 4:13
Map
After arriving in Syracuse late last night I looked up places to run in town. I didn't have an appointment scheduled until early in the afternoon which gave me ample to explore one of the many places I found on the intertubes. The best girls cross-country team is from Fayetteville-Manlius and after hearing Bill Aris speak about all of the places to train nearby, I was off to find at least one venue.
I ended up at the Old Erie Canal which must run for close to 40 miles if not more. I parked and set off from the 3 mile mark along the trail. It was perfectly flat crushed gravel and lined with trees. I shuffled along feeling stiff from last night's workout. Gradually I loosened up and the sun warmed my muscles making it easier to float along. I originally just wanted to run out 8k and then run back, but since the weather and path were so nice I couldn't pass up the opportunity to run more. I decided to hit the 10k point and reassess how I was feeling. The 10k mark came and went so I ended up turning at 12k which just so happened to be near Chittenango, home of the one and only Ozzie Myers.
At the turn around I started to feel fatigued, fortunately I had the wind at my back for the next 30 minutes as the pace gradually dropped. I never pressed though I consciously upped the tempo between 12k and 20k. The return trip along the canal went much faster and I was back at the parking lot in no time. After a light stretch I was off to get cleaned up and make introductions with Fleet Feet Syracuse.
Thursday, November 10, 2011
Hilliest. Run. Ever
Time: 74:20
Distance: 13.50k
Pace: 5:30
Map
I visited the Finger Lakes Running Co. yesterday in Ithaca and had a good chat with the owner Ian Golden. He looked like a runner and I asked where the best spots in town to run were. He offered to take me out for a spin the next day if I were up for it. I'm rarely not but for a run. Unless I'm injured, I'll definitely lace up the boots.
I ended up driving to his place the next afternoon to run from his house which is just outside of town. We ran from his porch to the Robert Treman State Park which I'm sure goes by something else if you live in Ithaca. As you know, "Ithaca is gorges" or so they say and that was reinforced today. The first half of the run was almost entirely down hill along a trail near a gorge. We chatted about college running, ultra running, the running industry and more as we wound down the trail deeper into the gorge. At the bottom we checked out the views back up the mountain.
I knew the run back up was going to be painful, but I wasn't ready for the stairs that awaited at the top. My quads were screaming as we shuffled along at a pace barely faster than a walk. The steps made sections nearly unbearable, but I was able to hang on until the top. My lungs didn't burn as much as I would have thought, however all the power from my legs was gone. After the workout on Tuesday night, the longer run yesterday and today's hilly ass jaunt, I'm in need of a rest day.
Distance: 13.50k
Pace: 5:30
Map
I visited the Finger Lakes Running Co. yesterday in Ithaca and had a good chat with the owner Ian Golden. He looked like a runner and I asked where the best spots in town to run were. He offered to take me out for a spin the next day if I were up for it. I'm rarely not but for a run. Unless I'm injured, I'll definitely lace up the boots.
I ended up driving to his place the next afternoon to run from his house which is just outside of town. We ran from his porch to the Robert Treman State Park which I'm sure goes by something else if you live in Ithaca. As you know, "Ithaca is gorges" or so they say and that was reinforced today. The first half of the run was almost entirely down hill along a trail near a gorge. We chatted about college running, ultra running, the running industry and more as we wound down the trail deeper into the gorge. At the bottom we checked out the views back up the mountain.
I knew the run back up was going to be painful, but I wasn't ready for the stairs that awaited at the top. My quads were screaming as we shuffled along at a pace barely faster than a walk. The steps made sections nearly unbearable, but I was able to hang on until the top. My lungs didn't burn as much as I would have thought, however all the power from my legs was gone. After the workout on Tuesday night, the longer run yesterday and today's hilly ass jaunt, I'm in need of a rest day.
Tuesday, November 8, 2011
Fill It Up Again
Time: 64:01
Distance: 15.36k
W/u: 14:30 for 2.64k
W/o: 8 x 300m on, 100m off, 600m on, 200m off
C/d: 14:58 for 2.57k
After bombing the workout in Marblehead this morning I made it into the Karhu offices to pick up some last minute supplies for my trip to upstate New York. I would be gone the rest of the week and visiting a bunch of accounts along the I-90 corridor. The first stop would be Fleet Feet Albany and the drive would take most of the afternoon. I arrived and introduced myself, got a feel for the store and asked about any run groups. It turns out the footwear buyer was going to be running a workout at the University of Albany later that evening and I asked if I could join. I wasn't concerned about what we were going to do, but I just wanted to have a bit of a redemption.
I arrived at the university track around 6 PM and found it to be buzzing with activity. The track team was just finishing up while two separate local run groups were arriving. I found Jim Sweeney and we warmed up with a buddy in one of the groups. The warm up was rather short, but the workout would allow me to find a early rhythm.
Splits:
65.09 (30.97), 2:19.72 (53.96); 60.60 (29.73), 2:00.15 (65.60);
61.00 (31.44), 2:00.46 (63.49); 60.10 (32:00), 2:00.48 (65.20);
60.15 (31.98), 1:59.29 (64.93); 59.92 (30.08), 2:00.05 (63.55);
58.75 (30.02), 2:00.33 (59.62); 59.96 (30.12), 1:44.65 for 35:33 total and 10.15k
This was a continuous effort alternating uptempo 300m repeats with a 100m jog, then going into 600m uptempo with 200m jog. Or you could look at it as split 1200m continuous repeats. We ended up having to run in lane 3 as some members of the track team were running an official workout. I'd say it added 1 sec. for every turn of an interval.
The splits were all relatively even minus the first one as Jim and I struggled to find the right pace. We worked well sharing the leads and running alongside evenly. On the final 600m I really opened up the pace the final lap and ended up running 15 seconds faster. I don't know what the final 400m was, but my goal was 65 seconds. It was probably closer to 68.
I felt much better after successfully finishing this workout. There was nothing too crazy about the pace, but I got in some solid work around 5:20/mile pace. I'm glad to have joined the group for this one and will have to do it again the next time I'm in Albany.
Distance: 15.36k
W/u: 14:30 for 2.64k
W/o: 8 x 300m on, 100m off, 600m on, 200m off
C/d: 14:58 for 2.57k
After bombing the workout in Marblehead this morning I made it into the Karhu offices to pick up some last minute supplies for my trip to upstate New York. I would be gone the rest of the week and visiting a bunch of accounts along the I-90 corridor. The first stop would be Fleet Feet Albany and the drive would take most of the afternoon. I arrived and introduced myself, got a feel for the store and asked about any run groups. It turns out the footwear buyer was going to be running a workout at the University of Albany later that evening and I asked if I could join. I wasn't concerned about what we were going to do, but I just wanted to have a bit of a redemption.
I arrived at the university track around 6 PM and found it to be buzzing with activity. The track team was just finishing up while two separate local run groups were arriving. I found Jim Sweeney and we warmed up with a buddy in one of the groups. The warm up was rather short, but the workout would allow me to find a early rhythm.
Splits:
65.09 (30.97), 2:19.72 (53.96); 60.60 (29.73), 2:00.15 (65.60);
61.00 (31.44), 2:00.46 (63.49); 60.10 (32:00), 2:00.48 (65.20);
60.15 (31.98), 1:59.29 (64.93); 59.92 (30.08), 2:00.05 (63.55);
58.75 (30.02), 2:00.33 (59.62); 59.96 (30.12), 1:44.65 for 35:33 total and 10.15k
This was a continuous effort alternating uptempo 300m repeats with a 100m jog, then going into 600m uptempo with 200m jog. Or you could look at it as split 1200m continuous repeats. We ended up having to run in lane 3 as some members of the track team were running an official workout. I'd say it added 1 sec. for every turn of an interval.
The splits were all relatively even minus the first one as Jim and I struggled to find the right pace. We worked well sharing the leads and running alongside evenly. On the final 600m I really opened up the pace the final lap and ended up running 15 seconds faster. I don't know what the final 400m was, but my goal was 65 seconds. It was probably closer to 68.
I felt much better after successfully finishing this workout. There was nothing too crazy about the pace, but I got in some solid work around 5:20/mile pace. I'm glad to have joined the group for this one and will have to do it again the next time I'm in Albany.
Bombed It!
Time: 65:05
Distance: 14.76k
W/u: 21:18 for 4.55k
W/o: 6 x 1k in 3:00 w/ 2 min rest
The hope for this workout to get in some work so I don't completely get embarrassed down in Austin. I wasn't expecting much, but this was an absolutely abysmal showing. I never felt relaxed aerobically and my legs couldn't handle the pace. I hope it was due to the colder morning and my body wasn't warmed up or awake. I know I can handle this type of effort as the pace isn't ridiculous.
Splits:
3:07.5 (2:01), 3:09.0 (2:00), 3:14.5 blah!
Ran 30:16 home to lick my wounds and do some strides.
Distance: 14.76k
W/u: 21:18 for 4.55k
W/o: 6 x 1k in 3:00 w/ 2 min rest
The hope for this workout to get in some work so I don't completely get embarrassed down in Austin. I wasn't expecting much, but this was an absolutely abysmal showing. I never felt relaxed aerobically and my legs couldn't handle the pace. I hope it was due to the colder morning and my body wasn't warmed up or awake. I know I can handle this type of effort as the pace isn't ridiculous.
Splits:
3:07.5 (2:01), 3:09.0 (2:00), 3:14.5 blah!
Ran 30:16 home to lick my wounds and do some strides.
Monday, November 7, 2011
Double Run Shuffle
Time: 44:26
Distance: 8.34k
Pace: 5:20
Map
After work Meagan and I put on our running costumes for a shuffle around the soccer fields. It felt nice to shake out the legs at the end of the day on a soft surface. We finished the run after a quick stop to the grocery store for some dinner supplies. How many people in town run to do their grocery shopping? Couldn't be many.
Distance: 8.34k
Pace: 5:20
Map
After work Meagan and I put on our running costumes for a shuffle around the soccer fields. It felt nice to shake out the legs at the end of the day on a soft surface. We finished the run after a quick stop to the grocery store for some dinner supplies. How many people in town run to do their grocery shopping? Couldn't be many.
Workout Planning
Time: 62:26
Distance: 13.66k
Pace: 4:34
Map
Meagan and I ventured out to scope out some potential sections of the trail for her to run a workout on Wednesday. Since she is adamant about not wanting a Garmin (so much for that Christmas gift) she wanted to measure a half mile stretch on the dirt path that runs through town. I think we decided on one closest to the high school that is flat, free of puddles and within running distance.
Distance: 13.66k
Pace: 4:34
Map
Meagan and I ventured out to scope out some potential sections of the trail for her to run a workout on Wednesday. Since she is adamant about not wanting a Garmin (so much for that Christmas gift) she wanted to measure a half mile stretch on the dirt path that runs through town. I think we decided on one closest to the high school that is flat, free of puddles and within running distance.
Sunday, November 6, 2011
Week in Review
Time: 639:06
Distance: 140.50k
Another solid week of training in the books with nothing too specific other than getting time on the feet. I need to start doing some of my own workouts if I want to have a good showing at the Indie 5k in Austin. The week was jammed packed with travel up to MA bringing our cat and the rest of our possession to our new place in Marblehead. The rest of the week was even busier with meetings in New York with publishers and magazines who were interested in hearing what Karhu has been up to. The week was capped off with time spent with friends watching the NYC Marathon. It couldn't have been much busier or more fun. If the training could get completed during a week like this, then it can get done regardless of the conditions. Unless it's snowing or something like that...
Distance: 140.50k
Another solid week of training in the books with nothing too specific other than getting time on the feet. I need to start doing some of my own workouts if I want to have a good showing at the Indie 5k in Austin. The week was jammed packed with travel up to MA bringing our cat and the rest of our possession to our new place in Marblehead. The rest of the week was even busier with meetings in New York with publishers and magazines who were interested in hearing what Karhu has been up to. The week was capped off with time spent with friends watching the NYC Marathon. It couldn't have been much busier or more fun. If the training could get completed during a week like this, then it can get done regardless of the conditions. Unless it's snowing or something like that...
NYC Marathon Viewing
Time: 106:31
Distance: 23.84k
Pace: 4:28
Map
This morning Meagan and I met up with Jay Holder in Chelsea as he coincidentally lives a block from where we were staying in New York. Big city, small world. The three of us continued to the West Side bike path and picked up our friend Heidi who runs for NYAC. Jay had mapped out a brilliant course that would take us across the Manhattan Bridge and into Brooklyn to catch the marathoners at mile 8. The four of us ran and chatted while taking in the sights of the Statue of Liberty, construction of the new World Trade Center, and Ellis Island. We saw the Verrazano Bridge off in the distance where some 47,000 runners were about to embark on a 26.2 mile journey through the five boroughs.
I was feeling good throughout the run and at times wanted to pick up the pace, but relaxed to have the company of everyone. A couple of times people asked if we were running the marathon this morning and we frantically asked if we were going the right way or if this was the way to the Verrazano Bridge. I don't think they got the joke. We eventually arrived in Brooklyn and ran past the 8 mile mark with about 30 minutes to run before the lead women would be coming by. We had just enough time to venture up into Prospect Park (the one Olmstead said he got right according to Jay) and then return to the course.
Mary Keitany came scorching through the turn with a chase pack of a few Kenyans and Ethiopians. Our good friend Kim Smith was running a tactically smart race a couple of minutes back and would go on to finish 5th overall. We saw Sarah Porter who just outkicked Meagan a couple of years ago at DII Nationals in the 10k, Camille Herron from Oklahoma and a number of NYAC girls that Heidi runs with. We waited about 15 minutes and then the lead men flew by with Meb in the lead pack of Africans.
The one big observation I made was the contrasting styles of the lead men versus lead women. The women had all sorts of inefficiencies in their stride with choppy gaits, weird arm carries, titled heads, grimmaced faces and tense shoulders. There were so many different strides that it was a clinic in what not to look like. I couldn't understand how so many of them were running that fast! The men, in contrast, were virtually flawless in all those regards. They all looked similarly comfortable running 4:50 pace whether it was or wasn't.
Since I'm writing this a week later, I won't reflect too much on the fact that the top 3 men all broke the existing course record and Geoffrey Mutai claimed the victory in 2:05:06. Truly astounding. I tweeted, Facebook posted, or blogged about Mutai's form after the Boston Marathon and there is no wonder he is arguably the best marathoner on the planet. He becomes the first ever to win and break the course records at Boston and New York in the same year. Think about that in this day and age of elite marathoning. He lowered both course records, not by seconds, but multiple minutes. Does it make you want to hang up the shoes or get out there for a run?
Distance: 23.84k
Pace: 4:28
Map
This morning Meagan and I met up with Jay Holder in Chelsea as he coincidentally lives a block from where we were staying in New York. Big city, small world. The three of us continued to the West Side bike path and picked up our friend Heidi who runs for NYAC. Jay had mapped out a brilliant course that would take us across the Manhattan Bridge and into Brooklyn to catch the marathoners at mile 8. The four of us ran and chatted while taking in the sights of the Statue of Liberty, construction of the new World Trade Center, and Ellis Island. We saw the Verrazano Bridge off in the distance where some 47,000 runners were about to embark on a 26.2 mile journey through the five boroughs.
I was feeling good throughout the run and at times wanted to pick up the pace, but relaxed to have the company of everyone. A couple of times people asked if we were running the marathon this morning and we frantically asked if we were going the right way or if this was the way to the Verrazano Bridge. I don't think they got the joke. We eventually arrived in Brooklyn and ran past the 8 mile mark with about 30 minutes to run before the lead women would be coming by. We had just enough time to venture up into Prospect Park (the one Olmstead said he got right according to Jay) and then return to the course.
Mary Keitany came scorching through the turn with a chase pack of a few Kenyans and Ethiopians. Our good friend Kim Smith was running a tactically smart race a couple of minutes back and would go on to finish 5th overall. We saw Sarah Porter who just outkicked Meagan a couple of years ago at DII Nationals in the 10k, Camille Herron from Oklahoma and a number of NYAC girls that Heidi runs with. We waited about 15 minutes and then the lead men flew by with Meb in the lead pack of Africans.
The one big observation I made was the contrasting styles of the lead men versus lead women. The women had all sorts of inefficiencies in their stride with choppy gaits, weird arm carries, titled heads, grimmaced faces and tense shoulders. There were so many different strides that it was a clinic in what not to look like. I couldn't understand how so many of them were running that fast! The men, in contrast, were virtually flawless in all those regards. They all looked similarly comfortable running 4:50 pace whether it was or wasn't.
Since I'm writing this a week later, I won't reflect too much on the fact that the top 3 men all broke the existing course record and Geoffrey Mutai claimed the victory in 2:05:06. Truly astounding. I tweeted, Facebook posted, or blogged about Mutai's form after the Boston Marathon and there is no wonder he is arguably the best marathoner on the planet. He becomes the first ever to win and break the course records at Boston and New York in the same year. Think about that in this day and age of elite marathoning. He lowered both course records, not by seconds, but multiple minutes. Does it make you want to hang up the shoes or get out there for a run?
Saturday, November 5, 2011
NYC Central Park Workout
Time: 109:08
Distance: 24.22k
W/u: 38:15 for 8.03k
W/o: 8 x 1k in 3:30 w/ 2 mins rest
C/d: 22:36 for 4.45k
Meagan and I got to sleep in this morning at my former teammate's house in Chelsea. We had a leisurely morning of tv, blogs and coffee before heading out for a workout in Central Park. I wanted to have her get in a nice extended workout which worked out perfectly as we ended at the reservoir. We even got to take in the ING NYC Marathon energy surrounding the finish line. The majority of people lingering around were European runners who seemed to be a part of a running vacation group. It was hard not to be pumped up to be surrounded by such a buzz. I was certain was going to crush this workout, but I guess the busy week of work and traveling finally caught up to her.
I wanted to run continuous loop around the reservoir, but after weaving through numerous walkers/joggers on the first interval I shifted the effort to the carriage trail. The footing isn't as nice and a little hillier, but nothing making the 3:30/k time goal out of reach.
Splits:
3:32.8 (2:01), 3:35.7 (2:01), 3:36.4 (2:01), 3:38.5 (2:04),
3:39.8 (2:01), 3:41.4 (2:01), 3:44.6 (2:00), 3:24 (2:01), 3:03.4 for 48:17 total and 11.74k
That last split is when I decided to tack on one more and see what would happen if I opened the legs up. I felt pretty good clicking off a strong effort, but it was probably mostly downhill. My lungs felt good, not so much the legs. They aren't used to turning over that quick yet. Meagan didn't impress this morning, but she finished with efforts all faster than marathon goal pace.
Distance: 24.22k
W/u: 38:15 for 8.03k
W/o: 8 x 1k in 3:30 w/ 2 mins rest
C/d: 22:36 for 4.45k
Meagan and I got to sleep in this morning at my former teammate's house in Chelsea. We had a leisurely morning of tv, blogs and coffee before heading out for a workout in Central Park. I wanted to have her get in a nice extended workout which worked out perfectly as we ended at the reservoir. We even got to take in the ING NYC Marathon energy surrounding the finish line. The majority of people lingering around were European runners who seemed to be a part of a running vacation group. It was hard not to be pumped up to be surrounded by such a buzz. I was certain was going to crush this workout, but I guess the busy week of work and traveling finally caught up to her.
I wanted to run continuous loop around the reservoir, but after weaving through numerous walkers/joggers on the first interval I shifted the effort to the carriage trail. The footing isn't as nice and a little hillier, but nothing making the 3:30/k time goal out of reach.
Splits:
3:32.8 (2:01), 3:35.7 (2:01), 3:36.4 (2:01), 3:38.5 (2:04),
3:39.8 (2:01), 3:41.4 (2:01), 3:44.6 (2:00), 3:24 (2:01), 3:03.4 for 48:17 total and 11.74k
That last split is when I decided to tack on one more and see what would happen if I opened the legs up. I felt pretty good clicking off a strong effort, but it was probably mostly downhill. My lungs felt good, not so much the legs. They aren't used to turning over that quick yet. Meagan didn't impress this morning, but she finished with efforts all faster than marathon goal pace.
Friday, November 4, 2011
Rockefeller State Park
Time: 78:12
Distance: 16.08k
Pace: 4:52
Map
Meagan, Madeleine and I arrived to the main entrance of Rockefeller State Park well before the sun was up. Both Meagan and I were sporting our nerdy head lamps for the first 40 minutes of the run. It is always a good run at The Rockies and this was no difference. We thankfully had Madeleine to show us the way otherwise we would have been terribly lost due to the darkness and multiple trail splittings. I have run here three times now and have little clue as to where I am in the park. At times I recognize certain bridges or turns, but for the most part I let Mad do the leading.
The park was a little in disarray due to the recent snow storm that brought down several trees and more branches. On multiple occasions we ducked under or jumped over debris across the path. When we got back to the pond near the main entrance, Mad finished up while Meagan and I ran a few extra loops. We have a busy day planned today in NYC that won't allow us to double. We even got in some drills and strides afterward in the parking lot.
The rest of the day was spent going back and forth between publisher meetings. We met with Women's Heath, Runner's World/Running Times, Endurance and Footwear News. It was good to see that many thought Karhu is going in the right direction with our advances in technology and materials.
The day ended with drinks and dinner in Midtown with Jay, Lauren, Theoden, Mike & Pam, Alejandro, Bob Heck, and Scott Helms. We then walked up to the Runner's World party where Amby Burfoot was presented an award and I got to catch up with Dave Strassburg (Strassburg Sock). Next we took a cab down to Union Square with one of the grumpiest cabbies in NYC. He thought we smelled like garlic. He didn't smell too good either. The Puma Letsrun Party was an Ivy League event and I got to visit with Employee #1 (Emory Mort), the Brojos, Zac Hine and other hasbeens of the sport.
Distance: 16.08k
Pace: 4:52
Map
Meagan, Madeleine and I arrived to the main entrance of Rockefeller State Park well before the sun was up. Both Meagan and I were sporting our nerdy head lamps for the first 40 minutes of the run. It is always a good run at The Rockies and this was no difference. We thankfully had Madeleine to show us the way otherwise we would have been terribly lost due to the darkness and multiple trail splittings. I have run here three times now and have little clue as to where I am in the park. At times I recognize certain bridges or turns, but for the most part I let Mad do the leading.
The park was a little in disarray due to the recent snow storm that brought down several trees and more branches. On multiple occasions we ducked under or jumped over debris across the path. When we got back to the pond near the main entrance, Mad finished up while Meagan and I ran a few extra loops. We have a busy day planned today in NYC that won't allow us to double. We even got in some drills and strides afterward in the parking lot.
The rest of the day was spent going back and forth between publisher meetings. We met with Women's Heath, Runner's World/Running Times, Endurance and Footwear News. It was good to see that many thought Karhu is going in the right direction with our advances in technology and materials.
The day ended with drinks and dinner in Midtown with Jay, Lauren, Theoden, Mike & Pam, Alejandro, Bob Heck, and Scott Helms. We then walked up to the Runner's World party where Amby Burfoot was presented an award and I got to catch up with Dave Strassburg (Strassburg Sock). Next we took a cab down to Union Square with one of the grumpiest cabbies in NYC. He thought we smelled like garlic. He didn't smell too good either. The Puma Letsrun Party was an Ivy League event and I got to visit with Employee #1 (Emory Mort), the Brojos, Zac Hine and other hasbeens of the sport.
Thursday, November 3, 2011
Marblehead Morning
Time: 63:10
Distance: 13.10k
Pace: 4:51
Map
A nice easy run around the neck this morning. Nothing much else to report.
Distance: 13.10k
Pace: 4:51
Map
A nice easy run around the neck this morning. Nothing much else to report.
Wednesday, November 2, 2011
Front Loading Double
Time: 44:23
Distance: 8.19k
Pace: 5:25
Map
In an effort to front load the first half of this week, Meagan and I headed out for a very easy double run around Marblehead after work. We put on lots of layers in order to keep the pace slow (run to fast and get really sweaty/uncomfortable) and headed over to the only track in town. It was good to shake out the legs after this mornings effort and get in some soft surface running on the soccer fields.
Distance: 8.19k
Pace: 5:25
Map
In an effort to front load the first half of this week, Meagan and I headed out for a very easy double run around Marblehead after work. We put on lots of layers in order to keep the pace slow (run to fast and get really sweaty/uncomfortable) and headed over to the only track in town. It was good to shake out the legs after this mornings effort and get in some soft surface running on the soccer fields.
Ipswich Path Workout
Time: 81:30
Distance: 21.45k
W/u: 25:07 for 5.10k
W/o: 13k (~8 miles) at 6:05-6:10
C/d: 16:14 for 3.35k
The goal this morning was for Meagan to run 8 miles at just off goal marathon pace. I wanted to make the pace something she could accomplish given the fact we just spent the last two days driving from NC to MA. This was also an early morning effort as we left the house around 6:00 AM and one of the first cold mornings on the North Shore. We didn't have a lot working in our favor, but it's time to start really getting Meagan fit for the Trials in January.
After a good warm up showing Meagan the first part of the trail and not knowing how far it would actually go in one direction (I was hoping for at least 7k out), we returned to the car and shed our layers. I set the early tempo and tried to keep the pace as even as possible. There were several street crossings from 2k to 4.5k when the path just stopped near a neighborhood. We turned and I knew that we would be at 9k total. We had seen a section across from where we parked, but never actually ran on it. The final 4k when Meagan was looking and sounding good, was much tougher due to the slight uphill and cross-country like surface. She definitely ran strong and I was pleased given the conditions and how she handled the less than ideal street crossings and terrain.
Splits:
3:51.1, 3:53.1, 3:52.2, 3:55.5, 3:50.1, 3:46.2, 3:52.9,
3:51.8, 3:52.0, 3:48.8, 3:57.7, 3:50.8, 3:45.1 for 50:09 and 13.01k (3:51 average)
Distance: 21.45k
W/u: 25:07 for 5.10k
W/o: 13k (~8 miles) at 6:05-6:10
C/d: 16:14 for 3.35k
The goal this morning was for Meagan to run 8 miles at just off goal marathon pace. I wanted to make the pace something she could accomplish given the fact we just spent the last two days driving from NC to MA. This was also an early morning effort as we left the house around 6:00 AM and one of the first cold mornings on the North Shore. We didn't have a lot working in our favor, but it's time to start really getting Meagan fit for the Trials in January.
After a good warm up showing Meagan the first part of the trail and not knowing how far it would actually go in one direction (I was hoping for at least 7k out), we returned to the car and shed our layers. I set the early tempo and tried to keep the pace as even as possible. There were several street crossings from 2k to 4.5k when the path just stopped near a neighborhood. We turned and I knew that we would be at 9k total. We had seen a section across from where we parked, but never actually ran on it. The final 4k when Meagan was looking and sounding good, was much tougher due to the slight uphill and cross-country like surface. She definitely ran strong and I was pleased given the conditions and how she handled the less than ideal street crossings and terrain.
Splits:
3:51.1, 3:53.1, 3:52.2, 3:55.5, 3:50.1, 3:46.2, 3:52.9,
3:51.8, 3:52.0, 3:48.8, 3:57.7, 3:50.8, 3:45.1 for 50:09 and 13.01k (3:51 average)
Tuesday, November 1, 2011
Silver Springs' Paint Branch Park
Time: 79:47
Distance: 17.45k
Pace: 4:34
Map
Meagan and I had a lovely time at the Residence Inn just outside of Washington, DC where we decided to stop last night. Don't tell authorities that we sneaked our cat into the room simply to avoid a $75-$100 fee. She's de-clawed! In the morning we ventured off to a trail I spotted on Google Maps. I wasn't sure how far the path would run, but it was going to be better than running loops in a random neighborhood. Loops in a neighborhood were unfortunately a part of this run as we look for extra distance, but fortunately we found the better side of the Paint Branch Park path.
We ultimately ended up at the Martin Luther King Recreation Park which unlike most MLK Blvds across the country was quite nice. I don't want to come off in the wrong way, but in my experience (SF, OKC, Dallas, LA, DC) when you see MLK Blvd. you become a little more cautious of your surroundings. In contrast, this park was quite nice with ample running/walking paths, lots of trees, ball fields and a lake. We should have come in this direction in the first place, but that will have to wait until the next time we stay at the Silver Springs Residence Inn.
Distance: 17.45k
Pace: 4:34
Map
Meagan and I had a lovely time at the Residence Inn just outside of Washington, DC where we decided to stop last night. Don't tell authorities that we sneaked our cat into the room simply to avoid a $75-$100 fee. She's de-clawed! In the morning we ventured off to a trail I spotted on Google Maps. I wasn't sure how far the path would run, but it was going to be better than running loops in a random neighborhood. Loops in a neighborhood were unfortunately a part of this run as we look for extra distance, but fortunately we found the better side of the Paint Branch Park path.
We ultimately ended up at the Martin Luther King Recreation Park which unlike most MLK Blvds across the country was quite nice. I don't want to come off in the wrong way, but in my experience (SF, OKC, Dallas, LA, DC) when you see MLK Blvd. you become a little more cautious of your surroundings. In contrast, this park was quite nice with ample running/walking paths, lots of trees, ball fields and a lake. We should have come in this direction in the first place, but that will have to wait until the next time we stay at the Silver Springs Residence Inn.
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