Salvaged Workout

Time: 77:57
Distance: 16.80 km

W/u: 28:14 for 5.50 km
W/o Target: 4 x 400m, 5km tempo, 5 x 2 mins
C/d: 11:14 for 2.25 km

The workout tonight called for some opening 400s to get the legs and lungs opened up, a short tempo for some aerobic work and then some hard 2 minute efforts to close things out on tired legs. The workout got shot to hell when we had to make a pit stop just before 2 km into the tempo. I had to adjust on the fly at the top of the hill on the Neck to try and salvage a decent workout.

Splits:
84.3 (76), 84.6 (76), 80.8 (78), 83.5 (2:01);
3:33.8, 2:53.7 for .81 km
(6:15)
3:33.8, 3:35.2, 3:35.9, 3:33.5 for 38:29 total and 9.05 km

I wasn't happy to have to stop during the tempo but those things happen. I inflicted a little punishment by keeping the pace hard for a remaining 4km of work. I was pushing on the uphills trying to build a gap to see how Meagan would respond. She ran tough and was able to get in a good hard effort that will serve her well the next time she toes the line.

Harvard Track Tempo and 400s

Time: 91:35
Distance: 19.50 km

W/u: 22:16 for 4.40km
W/o: 4 mile tempo (jog back to track), 8 x 400m
C/d: 20:32 for 3.86km

Meagan and I headed off to Boston this morning for a workout with the BAA. Earlier in the week Meagan reached out to Terry Shea inquiring if anyone wanted to run a workout from the Harvard track that consisted of a tempo run and some 400s. We arrived to find 7or 8 other women looking to partake in the workout at various paces.

The workout was designed to tire the legs with the 4 miles along the Charles River and then come back to close out the effort with some quicker track work. It mixes both 10k strength with mile/5k speed. I set the pace from the outset which had us going out a little quick. A group of women started about 40 seconds in front of us and it seemed that I wanted to close that gap as quickly as possible. I think we made a pretty big dent withing the first 1k.

Splits:
3:36.3, 3:41.5, 3:35.7, 3:32.5, 3:33.8, 3:29.5, 1:28.1 (3:32/k pace for final 400m) for 22:57.4 seconds

Slow jog back to the track 8:45 total which is a little more than I would have liked but we still covered over 1k and waited around

76.9 (60), 75.5 (61), 75.7 (60), 75.3 (60), 74.5 (61), 74.4 (61), 73.8 (60), 71.6

I thought Meagan handled this effort really well. She sounded and looked great on the tempo run that was faster than I had suggested. I wanted something like 6:00, 5:55, 5:50, 5:45 and got something closer to 5:47, 5:45, 5:41, 5:40. It seemed fairly comfortable for her which is a great sign in terms of fitness heading into the 10k in two weeks.

The 400s were solid off 60 seconds rest. You can fake running a lap of the track pretty easily so having Meagan run right around 5 min/mile pace was positive.

I think we both decided to do more workouts where we mix a tempo run and hit the track. Neither portion is too long and you can focus on each segment fully without feeling a little overwhelmed.

Lots of Work to Do

Time: 38:12
Distance: 8.39km

W/u: 16:30 for 3.25km
W/o: 100m, 200m, 300m, 400m, 400m, 300m, 200m, 100m all with 100m jog
C/d: 11:46 for 2.32km

There was nothing pretty about the effort this evening at the Marblehead track. My hope was to inject a little pace into the system and see how the body responded. I learned that I have a long way to go until I get back to where I know I'm capable of running. Not to make too many excuses, but tonight's run was pretty windy and cold.

Splits:
17.2 (31), 35.5 (33), 52.7 (38), 70.0 (38), 70.6 (39), 52.5 (37), 33.6 (38), 15.4

I never felt smooth clicking of 70 second 400m pace which isn't fast. I want to keep doing workouts like this a couple times a week just so that my body gets the feeling of running fast again. Lots of work to do...

Meagan's Last Workout Before the Trials

Time: 74:15
Distance: 17.28 km

W/u: 25:35 for 5.70 km
W/o: 2 x 8 mins (w/ 2 mins rest), 3 x 400m
C/d: 17:50 for 3.91 km

Yesterday before calling off the workout, I wanted Meagan to do 2 x 10 mins with a couple of minutes rest and then a few 400s just to open up the gait. Since it was a day later, I shortened the workout a little. The idea was to run around 6 minute pace as comfortably as possible and get a feel for what the pace on Saturday should feel like. The final 400s were intended just to inject some speed, open the stride without stressing the system too much.

Splits:
3:44. 29, 3:41.13, :32 (at 3:55/km pace);
(2:01)
3:40.73, 3:44.67, :38 (at 3:30/km pace);
(5:11)
1:25.45 (3:21/km pace), (91);
1:20.58 (3:16/km pace), (1:42);
1:22.33 (3:18/km pace) for 30:50 total and 7.67 km

Meagan nailed the final workout as was expected. I was a little concerned with how her legs would feel after only running 6 miles yesterday, but she sounded fine on the opening 8 minute efforts. Her breathing was relaxed, her gait didn't look thrown off by her sore left foot and she had a strong arm carry. She was working on the 400s, but didn't sound strained. She's ready to roll come Saturday.

Pre Race Workout

Time: 58:41
Distance: 12.24k

W/u: 25:59 for 5.17k
W/o: 2 x 200m, 2 x 400m, 1 x 800m, 2 x 400m, 2 x 200m
C/d: 12:42 for 2.27k

I got up this morning with the plan to do one last pre-race workout for the Indie 5k at The Running Event. It was just something to turn the legs over at an early hour to simulate racing all out at 7 AM in Texas at the end of the week. I came up with a light workout starting with some 200s to get the body awake, 400s to get used to pace, an 800 to make the lungs hurt a bit and then 400s and 200s to feel fast but relaxed. I would have lots of rest taking 400 meters after a majority of the intervals.

My warm up took me through Marblehead and ended at the track where the conditions were near perfect for a morning of intervals. I started out clicking off 4 solid opening splits in a pair of Karhu wear test shoes that I'm starting to really like. I knew the 800m would be the toughest of the day and just wanted to keep the pace honest on the second lap. Everything was going according to plan until the second 400m on the way back down when my right hamstring that I strained last night really tightened up.

I was about 60 meters into the effort that I wanted to hit between 65 and 67 when it just locked. Thankfully the hamstring didn't pop, twinge, tear or anything more than just a severe tightening. I knew the workout was done at that moment and I jogged on home.

Splits:
2 x 200m - (56) 33.00, (69) 33.31;
2 x 400m - (2:08) 70.40, (2:09) 70.38;
800m - (2:09) 2:20.85;
2 x 400m - (2:10) 67.42, (2:09) called the workout
20:00 total for 4800m+

I had a pretty solid effort going so I'm a little disappointed I wasn't able to complete the final 3 intervals, but the intention wasn't to gain fitness this morning. The pace is expected to be hot up front and I'd like to run with the leaders for as long as possible in Austin. I don't know if that means 2:55/k or 3:05/k, but the plan is to stick my nose in it and see what happens.

Crash Course 5k Training

Time: 65:04
Distance: 14.68k

W/u: 21:56 for 4.47k
W/o: 2 x 200m, 4 x 400m, 1 x 1600m, 4 x 400m
C/d: 15:35 for 3.01k

I came up with a mini-workout designed to get me somewhat accustomed to running 5k pace next Friday in Austin. It's a bit of a crash course in 5k training similar to a crash diet for a bride. It's guaranteed to work!

I ran a long route over to the track and did some light strides as I geared up for this workout. I didn't have specific splits in mind, but I wanted to make everything faster than 3:07/k minute pace. The two 200s at the start were just to get my legs turned over at a pace faster than my comfort zone for 400m.

I started the 400s and was comfortably hitting 72 and 73. My stride felt strong and the lungs weren't taxed. Going into the 1600m effort, I thought if I could have lap splits of 75, 74, 73, 72 it would be a win. I came nowhere close to getting faster each lap and had to pick up the pace after a opening 800m of 2:30-2:31. Fortunately, I was able to recover relatively quickly and have four faster 400m splits during the second set.

Splits (200m jogs):
2 x 200 - 34.90 (72), 34.25 (70);
4 x 400 - 72.48 (68), 73.30 (69), 72.48 (66), 73.53 (70);
1600 - 4:57.97 (86);
4 x 400 - 69.92 (73), 70.42 (72), 69.30 (71), 67.37
27:33 total for 7.20k

Overall, this was a workout bringing me in the right direction. I was never maxed out or even close to red lining it. At this point the goal is just to get the legs used to running at 3:07/k pace or faster and hope the lungs follow.

Three Ladies' Workout

Time: 86:48
Distance: 18.76k

W/u: 26:31 for 5.37k
W/o: 3 mile tempo, 3 x 400m
C/d: 29:04 for 5.87k

Meagan and Caitlin were joined by Pezz and I for a workout consisting of a 3 mile tempo followed by some quick 400s. I was just tagging along to get in a run this morning and opted to jump in. Since the Army 10 Miler is later this week, the workout was on Caitlin's schedule to get her ready to race at sub-6:00 pace.

Splits:
3:48, 3:38, 3:35, 3:37, 2:47 (761 meters at 3:40 pace),
(5:10 rest)
73.86 (2:24), 72.47 (2:30), 69.21
31:13 total for 7.52k

The first 1k was much too slow as the girls felt like talking about boys, makeup and Sarah's ugly dress. Instead of waiting for the mile marker for all of them to realize they were on pace to run 6:10 (looking for 5:55-6:00), I hit the front and dropped the pace. The talking immediately stopped and the breathing started. I probably kept the pace too hot for the remainder of the workout as we were all much under the intended pace. Oh well.

The 400s were short and easy. It was probably the first time that I've done any sort of speedwork or stride in many weeks. I felt a little awkward at times, but luckily the first 300m are downhill.

Lightning Workout

Time: 69:11
Distance: 10.75 miles

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

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

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

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

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

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

Landsdowne Workout

Time: 89:43
Distance: ~12 miles

W/u: 16:59 for ~2.2 miles
W/o: 4 x 400m, 6 mile tempo, 4 x 400m
C/d: 13:04 for ~1.6 miles

Last night I was hanging over at John and Caitlin's pad watching Inception. I got word that John, Ben Hovis and Rocky Falcone were running a workout in Landsdowne in the morning. No knock on the workout I did with Caitlin, but I decided to step it up in terms of workout groups.

It was cold when I made it to the parking lot of Old Bell. I arrived just in time to see Ben nearly slip on some of the ice still on the roads. Everyone arrived shortly thereafter and we began our warm up to the Landsdowne neighborhood. I started really really slow, but had caught the group by the time we arrived to our loop.

Since I was just tagging along, I didn't really have any ambitions to really hammer the pace. John and Ben led the first couple 400s with me contently tucked behind. Ran were running solidly fast on Paul Mainwaring's "Figure 8 Loop."

Splits:
74.56 (59), 71.88 (60), 74.28 (59), 71.20
(4:11)
11:29 - 5:46, 5:43
11:28 - 5:42, 5:36
11:06 - 5:32, 5:34
(5:42)
75.63 (61), 74.75 (60), 71.56 (63), 74.75
59:40 total for 8+ miles

After the 4 hundos, we took a quick break and started our 6 mile tempo. John and Ben took pacing duties for the early miles. I followed closely behind not feeling entirely comfortable and a little awkward in my stride. After a couple miles I started to heat up and needed to ditch my jacket. It was tossed after completely one of our loops and I soon rolled up on John's shoulder. We ran side by side for the final two miles over rolling terrain. I never felt fantastic, but fell into a decent rhythm as we approached marathon pace. I guess that's a good sign.

The final 400s were fast but relaxed. I eased in to each one and as soon as I felt good, I took off. It brought me back to the days of Brown when I struggled to tempo with all the 5k/10k guys like Owen Washburn, Nick Neely and Chris Burke. I would get blasted on trying to maintain 5:00-5:05 pace for 4 miles. However, we often hit the track for 200s, 300s, or 400s after the tempo and that's when I got revenge. The miler instincts would kick in and I would be able to inflict a little pain to those other guys. Unfortunately for John, he got a little bit of that today.

Here's what Johnny C had to say on Facebook later in the day:

i'm going to ignore the fact that Jordan Kinley worked out yesterday with Caitlin Chrisman and is recovering from an injury and simply boast that i held my own with him in a workout this morning*

*except for the second set of 400s after the tempo. that would be when he pranced off into the sunrise and made me look like i was simply out... for a light morning jog

Tyler's Night Workout

Time: 60:32
Distance: ~8 miles

W/u: 18:40 for ~2 miles
Target: Help Tyler with his 8 x 400m workout
W/o: 8 x 400m w/ Tyler, 200m fast, 200m recovery
C/d: 19:26 for ~2 miles

Mr. Wichmann hit me up this morning wondering if I wanted to run a workout on the track. We planned to jog over to the AG and cut some shapes in the dark. It was good seeing other people out there as well and while the track was dark, it wasn't impossible to see or judge pace. He was going to run 8 x 400m in about 90 seconds or faster with about equal rest. I decided that to get a better workout, his rest would be my second lap of split 200s where I would run hard/easy.

Splits:
86.48, 32.12, (54.99),
86.00, 32.07, (51.94),
85.50, 32.88, (51.36),
85.81, 31.95, (50.62),
85.43, 32.65, (51.61),
83.69, 32.62, (50.06),
85.45, 31.74, (48.62),
81.56, 31.27, (50.36) for 22:26 total and 4 miles

I think both Tyler and I would agree the workout went well. The 400s were kept nice and even for him to pace off of me and then I followed with a hard 200m. Nothing too crazy fast, but just a long stride with a brisk recovery to pickup Tyler again. It was good having the responsibility of keeping the second lap (Tyler's rest) quick because had I slipped up, it would have effectively ruined his effort. I had to remain on point as ultimately this was his workout. We had a nice easy cool down back to the house and called it a night.

Hawthorne Track & Common Market Run

Time: 84:29
Distance: ~12 miles

W/u: 14:46 for ~2 miles
W/o: 4 sets of: 1k, (200m jog), 400m, (400m jog)
C/d: 39:34 for ~5 miles

Chris Lamperski and I met up over at the Common Market off Central Ave. as we wanted to fit in a workout prior to the Charlotte Meet Up Group run at 6:30 pm. Our plan was to jog over to Hawthorne HS and do something a little faster and then have a long cool down with the bulk of the running group. I thought up a basic workout that mixed a little bit of strength with speed and figured Chris and I could work together by sharing the lead.

When we showed up to the track at Hawthorne HS there was a pretty fit looking guy doing some faster laps. He told us that the track seemed to be accurate despite the grass growing in lane one, substantial cracks across the track and awkward shape to the oval. The track has really long straights and tight turns that would make the 400s a little tough.

Splits:
3:10.08 (60), 70.31 (2:12),
3:06.44 (63), 71.56 (2:17),
3:08.70 (62), 69.82 (2:14),
3:06.62 (65), 63.06 (2:07) for 30:09 total and 8,000 meters.

We used the first interval to get the pace down as we were shooting to hit 5:00 pace on the thousands. We ran evenly throughout and worked together well. On the third set, I asked Chris to lead out the first 500m and then stay close for the second half. He was hurting a bit after his chowdown/throwdown at The Burger Co. with Billy Shue, but he ran tough. The pace was relaxed and my legs felt fine at both speeds. I was ready to open things up by the time the final 400m came around. However, the tight turns made the 63 feel like a 60. I should also make note that we ran in lane two as to avoid the grass in lane one, but this also made each lap about 10 meters long.

We finished up with just enough time to jog back over to Common Market and meet up with a large group of other runners. Everyone headed out for the loop which is four miles long. I was surprised that some guys up front really pushed the pace and others were kicking to the finish. That's such a different way to train than I'm used to. I ran with Erik and Tyler and we gradually worked our way up to the top third of the group. My cool down was a bit faster than I would have liked, but having all the people out was great.

After the run a bunch of the runners stuck around and drank pints in Common Market. It was the typical CM crowd with piercings, skinny jeans, tattoos and sweet haircuts mixing it up with short shorts and moisture wicking clothing. Fun run, good group.

Mall Rats in Izumo

Time: 45:49
Distance: ~7 miles

W/u: 21:19 for ~3 miles
W/o: Cruise mile, 800, 2 x 400
C/d: 15:06 for ~2 miles

Last time I left you the team had an interesting meal down in the New WelCity Hotel restaurant. All of us returned to our respective rooms to try and find some sleep. I failed miserably as I woke up at midnight, 2:00 am, 4:00 am and finally decided to get up at 5:30 am. I'm not sure why, but I think this is the worst adjustment to Japan time that I've had to make. I along with Yoshi and John "Johnny Photogs" Deputy were the first three down to breakfast on Saturday morning. The two Americans ate the western style breakfast while Yoshi had a more traditional Japanese spread which included fish, rice, radishes, egg and soup.

The rest of the team joined us downstairs eventually and we got to have a good running conversation. And by running, I mean it was all about running. Johnny Photogs is the official photographer for John Hancock during the Boston Marathon. He also knows the owner of the Boston Red Sox (who just purchased Liverpool) and many other big time sponsors of sporting events. He was here last year taking photos to document the trip and this year he's playing more of a chaperone role since Jack Fultz (former Boston Marathon winner) wasn't able to come due to health complications. Mr. Fultz has been coaching this team for over a decade so I'm sure the race officials will find is peculiar that Ben Stern is filling the void.

After breakfast we returned to our rooms and prepared for our runs. We drove over to the track stadium and ran a few laps around the athletic fields before getting to work with a light workout. It was cool running in a team atmosphere as Frank, Mike, Sam, Zac, Bobby and I all ran a mile together, followed by some 800s or 400s. The goal was to stretch out the legs and feel fast for Monday's race.

Splits:
4:51.20 (90), 2:18.37 (89), 66.56 (92), 65.06 for 13:54 total and 2 miles total.

I felt decent, but not fantastic. That will certainly have to change come Monday if I want to run respectably. It's been decided that I'm running the 4th leg again this year which is 6.2k in distance. Last year I ran 20:00 minutes which is about a minute slower than I wanted and felt absolutely terrible doing it. However, I got deathly ill two days later which is my poor excuse. I presented my case for the second leg which is the shortes (5.8k) but was shot down as Ben really wants the two Princeton Towers to lead off. Right now the line up is going to be Frank (8.0k), Mike (5.8k), Zac (7.9k), me (6.2k), Sam (6.4k), Steve (10.2k).

When we were done training it was time to head back to the hotel for a quick shower and then lunch. We all piled into our bus and drove over to You Me which is a huge mall. It's the first time that I've been in You Me, but I've seen it a couple of times before. We wandered around until we decided to eat at the Food Court. It was very similar to an American food court but all the places served Asian cuisine, minus the McDonald's that some guys chose to eat at. I'll admit that I had a McFlurry. While we were eating a girl from the states came up to us and asked if we were American. Her name was Sarah and she was doing a year abroad, living with a host family and teaching at a high school. She almost never sees English speaking people in Izumo so she took the opportunity to hang out with us. Sarah has only been in Japan two months and doesn't really know the language which means she sometimes goes days without speaking. It sounded a little lonely, but she was fun to chat with for the couple of hours we were at the mall.

The next stop on the day was the Taisha Shrine which is a must see when you come to Izumo. It's one of the oldest, if not the oldest shrines in all of Japan. I've been twice before, but it's always relaxing to visit the sacred grounds. It's also amusing to throw coins into the big ropes hanging in front of some of the buildings. I can't really describe what I mean by this without photos, so you will have to wait until I'm back and on my other computer.

The final important activity of the day was to go on a course preview. The race starts at the gates of the shrine and runs downhill through the city. Each guy took a turn at the front of the bus scoping out the leg he will run come Monday. By this time I was getting sleepy and took a brief nap on the bus. I also fell asleep when we got back to the hotel and missed the first 30 minutes of dinner. Whoops. When I did get down to the restaurant most of the team was eating steak strips that we each got to cook ourselves on a small filled with sauce. I ate quickly so I didn't hold up the team. Yoshi handed out our bib numbers, fumbled through some of the requirements for race day and released us for the rest of the night.

Before sleep most of the team went down to the "onsen" which is more or less a spa. You first have to ceremonially wash off before entering either the mineral water or bubble water. Basically it was a bunch of skinny athletic Americans chilling naked with older Japanese dudes. We were pretty proud of ourselves if you know what I mean. By the time we left I was exhausted and ready for sleep. I made it another few hours watching MTV and more recent Snoop Dogg videos before finally passing out.

Tomorrow is going to be relatively low key with the race's opening ceremony being the highlight.

PDS Track Workout

Time: 82:33
Distance: 10.88 miles

W/u: 23:33 for 3.00 miles
W/o: 4 sets of - 600 in 1:48, (90 sec), 400 in 65, (60 sec), 200 in 31 (3 mins between sets)
C/d: 26:49 for 3.02 miles

I learned that Billy, Brian, Spada, Paul and Jay were going to be running a workout on the PDS track this morning early. The plan was to start things off at 6:00 am. I didn't have a workout that was similar to theirs, but having company on the oval is always nice. Paul, Spada, Brian and Jay were doing 1 x 2 miles, 2 x 1 mile, 4 x 400 meters. Billy was jumping in the working during the mile repeats and doing the rest.

This morning's temps were a lot cooler than last Friday, at least a lot less humid. There was almost a slight chill in the air when I started my warm up. The purpose of the workout was to run fast and relaxed with a short jog recovery. After the 600m I would jog 200m and stand around. After the 400m I would try to time my 200m recovery to be exactly 1 minute and roll into the 200m. I took a full 400m recovery between sets and would stand around for about a minute before running hard again.

Splits:
1:48.78 (90), 65.15 (61), 30.36 (3:01) - I couldn't see my watch that well and just ran off feel
1:47.78 (90), 64.43 (63), 30.47 (3:01) - Body was getting used to the splits and felt recovered at the end of the rest
1:47.80 (91), 63.60 (60), 32.00 (3:00) - Not sure what happened during the 200
1:46.10 (65), 61.95 (59), 29.41 - Took shorter rest after the 600m to chase down the group on my 400m
32:11 total for 4.86 miles

I'm pleased with the splits and how I felt. It wasn't too taxing of a workout to be honest. The 600m was about 5k pace, the 400m about mile pace and the 200m were glorified strides. On the final set it just worked out to where the group and I were going to start at about the same time. I figured they were running between 66 and 72 seconds so I gave them a bit of a head start and cut my rest short. I caught the back of the pack along the backstretch and worked my way up. Down the homestretch I reeled in Brian and Billy but couldn't track down Paul. The 61.95 split was exciting to see.

The cool down was just as interesting as the workout today. Paul, Billy, Jay and I ran down Sardis toward Paul's house for about 1.5 miles. Jay and I turned back to get in a solid 3 mile post-workout shakeout. Our pace was hovering around 8:30-9:00 and a pile of garbage bags filled with grass clippings laid in the middle of the sidewalk. Somehow Jay managed to catch his foot on one of the bags and was slammed to the ground. It wasn't pretty. He jumped up and asked how bad it was. All I could say was that I'm sure showering was going to sting a bit. We were still 800m from the cars and Jay's wounds only got redder. Good thing he's going to the Bahamas on Friday because I hear the piranhas are huge down there. Lauren will certainly be safe swimming with him this vacation.

Test the Body at JCSU

Time: 69:04
Distance: 10.11 miles

W/u: 24:37 for 3.25 miles
W/o: 3 x mile (2:25 first 800, 2:15 second 800) w/ 4 mins rest. 4 x 400 in 62-65 w/ 1 min rest.
C/d: 20:02 for 2.11 miles

Today I was going to be traveling with Carol Amrani who works for Balega. My scheduling meant I had to either fit in a workout prior to visiting stores or after the day was done. I voted for driving over to Caitlin's where I was to check up on her cat Cicero, warm up over to JCSU, run my workout, cool down back to Caitlin's, shower and be on the road to meet up at Fleet Feet Huntersville by 11:00 am. It's all about time management.

I had a nice easy warm up through Uptown and got to point at all the bankers rushing off to work. They were dressed in their business attire, strolled along with their shined shoes and chatted on business Blackberries. In contrast, I was in my split cut shorts, carried my water bottle and racing flats while trying not to sweat on them at stop lights. I don't take my schedule for granted one bit, it's one of the perks of my job.

I was good and warm by the time I hit the track. The objective of the workout was to change gears after 800m of the mile repeats (really 1600m repeats). I wanted to feel relaxed as possible through 800m and then quicken the stride for a couple of minutes to hit a goal split of 4:40. Things went well.

Splits:
Mile #1 - 4:41.72 (2:25, 2:16),
(4:00 rest); jogged 400m and waited

Mile #2 - 4:40.85 (2:26, 2:14),
(3:59 rest); jogged 400m and waited

Mile 3 - 4:42.65 (2:27, 2:15),
(4:00 rest); jogged 400m and waited

400s - 65.38 (60), 66.40 (61), 65.50 (61), 63.91 for 4 miles total and ~18:25 running time.

The workout was exhausting. I had to remain focused the whole time and couldn't let my mind or body wander from the task at hand. It was relatively enjoyable being able to change gears mid-interval. After the first two repeats I was struggling but knew I could make it the first 800m on the final mile effort. It was just a matter of keeping it together for the final two laps. I hung on to finish a little slow, but still respectable. Considering the temps and humidity have returned I think the miles went well. The 400s were another story.

I struggled to turn the legs over at the prescribed paces. I wanted to run 64-65 but I was about a second off for the first three. On top of that some lady just wouldn't get out of lane one despite the fact that I had passed her repeatedly. After the final interval I was spent. I gasped for air and think it was the hardest workout I've done in a few months. I'm not sure if it was designed to be so tough, but it was. You can see how tired I was from the pace of my cool down. I essentially walked back through Uptown to Caitlin's house. This time the bankers were probably pointing and laughing at me.

Cutting Shapes at UNCC

Time: ~64:45
Distance: 9.46 miles

W/u: 24:09 for 3.11 miles
W/o: 16 x 400. First set: 8 x 400 in 71-72 w/ 30 sec. rest; (3 min. between) Second set: 8 x 400 in 66-67 w/ 1 min. rest
C/d: 19:10 for 2.10 miles

This morning I had some stuff to drop off at a bike shop across the street from UNCC, but I also needed to put in a workout. I decided that I would try using the track for my session of cutting shapes. It look to be a tough workout on paper but I was mentally prepared for it. I knew the first set was designed to tire out the legs while the second set was the heart of the effort. It turned out really well.

Splits:
71.98 (31), 70.60 (30), 72.17 (31), 69.40 (31);
70.88 (30), 70.68 (31), 70.05 (31), 70.72

(3:00)

67.31 (60), 65.02 (61), 66.90 (61), 67.08 (60);
66.27 (61), 66.43 (61), 68.43 (60), 61.82

When I arrived to the track, two former/current UNCC athletes were getting started to run some mile repeats. The one guy still in school specialized in the 800 so his splits weren't too taxing for the summer schedule. I asked for permission to use the track and they were all for it. They even liked my Karhu racing flats.

The first set had a comfortable pace with limited rest. I had just enough time to finish the repeat, turn around, catch a deep breath and start running again. I felt good, but not great. In between sets I took a lap recovery and drank water to rehydrate. I toweled off quickly before starting set two.

The second set was much tougher because the wind started to swirl on the backstretch. I stopped looking at my 200m splits and was just running hard. It was good to close the final 400m a bit quicker with something still in the tank. My second to last interval was soft because I yelled at the UNCC athletes to take one of my cards and didn't get off the line very well.

Overall, a good solid track session. I think I can run more relaxed, but for being solo I'll take it.

Pre-Race Workout

Time: 43:38
Distance: 5.98 miles

W/u: 20:22 for 2.59 miles
W/o: 2 x 400m w/ 200m jog, 2 x 300m w/ 100m jog, 2 x 200 w/ 200m jog
C/d: 13:20 for 1.64 miles

This evening Meagan and I headed out for a few extra miles. I needed to do something to get my legs ready for the Dilworth 4 Miler this Saturday. She had already done a pre-race effort and tonight was my turn. The purpose was to run hard and get some speed in the legs without tiring them out. This was a fairly simple workout that I came up with on the run over to the AG track.

Splits:
68.58 (63), 66.68 (1:28),
50.78 (30), 49.60 (61),
31.15 (56), 29.01 for 9:56 total and 2,800 meters (~5:30 pace)

The pace felt alright considering I was in trainers and not flats. I didn't feel like running over to the track with an extra pair of shoes. It was hot, but the distances weren't long enough to have the heat take that much of a toll. I am content with the workout, but it's really nothing that impressive. The final 200s felt comfortable.

Cutting Shapes

Time: ~50:10
Distance: 8 miles

W/u: 23:46 for 3.02 miles
W/o: 4 sets of 4 x 400 w/ 1 min rest and 3 min rest between sets
C/d: 8:24 for 1.00 miles

The plan for the morning was to complete a workout. I looked back over my training schedule and chose a workout that I was scheduled to do when I opted to race the mile and one of the Summer Series meets. It was 16 x 400, but broken up into sets of 4 taking a minute rest between intervals and four minutes between sets. I figured that it would be easier to run a lot of short, fast intervals than mile repeats or a tempo run.

I didn't actually start the workout until a little after 11:00 am which meant the temps were already in the low 90s. Part of the reason for the late start was the fact that I had to clear the track at Myers Park HS. I was able to sneak into the track that is guarded closer than Fort Knox. Once inside the barbed wire (not kidding), I found the maintenance crew had left grass clippings three inches thick in lanes 1 to 4. Even sections of lane 5 were covered in grass, but I did my best to clear the fifth lane of the field.

It's quite disappointing to see a great public high school's track go to waste. The facility is tucked away on top of a hill surrounded by trees and protected from wind. The surface of the track looks like it's from the early 90's when I think it was last resurfaced in 2001? The worst part is how carefully it's protected. It's not like the school's administration is trying to keep the track in pristine condition because that time has long passed. There really is no need to keep runners and walkers off the track in its current state. Maybe if people were actually allowed to use it like they do the AG, then a fundraiser with a strong following would be possible to fix the thing.

Anyway, on to the actual workout. My idea was to run the first set in 69s, the second in 68s, third in 67s and final in 66s.

Splits:
Set #1 - 70.96 (60), 69.96 (60), 69.85 (60), 69.32 (3:00)
Set #2 - 68.27 (60), 67.90 (60), 69.38 (60), 66.33 (3:00)
Set #3 - 68.35 (60), 64.85 (61), 66.89 (61), 66.03 (3:00)
Set #4 - 66.67 (60), 66.30 (60), 64.93 (61), 59.40

I slipped into spikes for the final two sets. Somehow I only managed a 68 on the first interval with spikes. Usually I'd drop a 63 due to the aggressive spike plate and lighter weight. It took a couple intervals to get back into a rhythm. Overall, I'd say this workout went well and was in control. I was pleased to close in sub-60 and really only pressed the final 150m.

Pre-Race at UNC Chapel Hill

Time: ~46:50
Distance: ~6.83 miles

W/u: 16:26 for 2.06 miles
W/o: Pre-race of 2 x mile in 4:45, 2 x 400 in 65
C/d: 17:52 for 2.02 miles

Today took us from the shores of Virginia Beach to Greenville, NC. The drive was mostly on back roads and side highways because the GPS device likes taking me on the "scenic route" for whatever reason. I arrived in Greenville a few minutes early for my scheduled meeting with a woman who is opening the first specialty store in town. There is an Omega Sports, but nothing else that is solely focused on running and triathlons. It was a successful day for Craft, Balega, Orthaheel and Fuel Belt.

Next up was a some casual visits to bike stores in Chapel Hill and Carrboro. I also gave a quick hydration clinic to a group of runners at Fleet Feet Carrboro. When all the work stuff was done, Meagan and I headed over to the UNC track where I had to put in a pre-race workout. I'm gearing up to run fast at this weekend's GPx race so the workout was intended to get the legs rolling without too much strain.

I started the workout with a few 200m strides. The first one felt terrible and I actually ran slower than the goal pace for the mile. It was incredibly humid and I was poorly hydrated. Despite giving advice on how to stay properly hydrated moments earlier, I was essentially drained of all fluids except coffee.

Splits:
36.81 (1:41), 33.86 (2:01),
4:46.08 (4:46), 4:41.95 (3:31),
64.53 (2:31), 63.84 for 27:18 total time and 3.50 miles

The first mile was rough the final 150m. I felt tight and heavy coming down the homestretch. I want to hit the mile in 4:45 this weekend and I just struggled to run that fresh tonight. The second mile felt much better as I focused on maintaining pace and form throughout. The 400s were easy enough.

After a quick cool down, Meagan and I were off to eat our snacks from Weaver Street Market.

Runnin' with the Flights

Time: ~64 mins
Distance: 8.81 miles

W/u: 22:47 for 3.16 miles
W/o: 14 x 400 in 67 w/ 1 min rest, hammer #11
C/d: 23:24 for 2.90 miles

After Let Me Run got out I headed over to Caitlin's to start the warm up to the JCSU track. She was doing some 300s while I was scheduled to cut shapes. The last time I did some shape cutting was back in the marathon build up and it was snowing. The pace for today's effort wasn't too bad and I only had 14 of them. On February 12th, I did 25 x 400 w/ 1 min rest averaging 68.31 and last year in August I did 12 x 400 w/ 1 min rest averaging 64.15 on AG's track. The second workout was before I knew the track was a little short.

I took a good amount of time warming up properly this afternoon. I did some drills, very light stretching, and an easy stride on the grass. I also got back to doing a couple of 200s before the workout at pace.

Splits:
32.72, (81), 32.87, (4:00). Switched into flats.
67.32, (60), 65.95, (61), 66.75, (59), 66.53, (59), 66.57, (60), 66.07, (60), 66.70, (60),
66.78, (60), 66.12, (61), 67.xx, (60), 62.00, (61), 68.85, (61), 67.70, (60), 64.84 for 35:01 total and ~3.75 miles. Average 66.37.

I'll take it. I was happy to just be able to lace up the flats and hit the times. The soreness is slowly leaving the legs and I was still able to complete the workout hitting all the times. I was thankful to have Caitlin's little track group out there as they jumped in with me on number nine over the last 200m. I also had them jump in my hammer interval on number 11. I didn't let them pass me on that one.

In a few weeks I'll be averaging 64-65. That is, if it's not 80 degrees and humid.

Cutting Shapes in the Snow

Time: ~64:22 (actual run time)
Distance: ~10.85 miles (actual run distance)

W/u: 23:14 for 3.11 miles
W/o: 25 x 400 in 66-69 w/ 1 min recovery
C/d: 12:10 for 1.51 miles

Let's get things rolling. I promised to update this bad boy and didn't. Usually I update starting with the oldest run first, but not tonight. I'm going to hit things from the most recent to oldest. Not sure if you will want to read all of the runs, but here it goes.

This afternoon I drove my new Jetta VW Sportwagon TDI, (yup, new owner of a family friendly vehicle, more on that yesterday which comes later) to Providence Day School. I had an important workout to complete before the snow started. Thoughts on this workout were good, but it's a long one that requires a lot of focus.

I warmed up to the Boyce parking lot bathroom of McAlpine and then returned to the high school campus. The legs were feeling good at this point which I usually don't like. I, for some reason, have good workouts when the legs feel bad on the warm up and bad workouts when they feel good. It was chilly this afternoon and I was layered in some Craft gear when I hit the track to change into some flats.

I mentally broke the workout into 5 sections of 5 reps. Basically, I told myself to run a mile and then one extra 400m interval. That was step one, now just repeat 5 times.

Splits:
72.24, (61), 69.37, (60), 67.77, (59), 67.80, (59), 68.95, (60);
68.97, (59), 68.88, (59), 68.86, (69), 67.95, (60), 68.40, (61);
68.64, (59), 67.93, (59), 68.28, (61), 68.71, (60), 67.45, (61);
68.58, (60), 68.14, (60), 68.41, (60), 67.52, (60), 67.88, (60);
68.56, (60), 67.50, (61), 69.00, (60), 66.65, (60), 65.35 for 52:58 total time and roughly 7.5 miles. Average of 68.31.

Check out those first two splits. I thought this was going to be a bad one. After all, my legs felt good on the warm up. Luckily, I was able to dial in the splits that I needed to run by the third interval. I remained smooth and relaxed throughout. In fact, I think if I had someone working out with me, I could have averaged low 67s. The pace never felt all that quick and the rest seemed like an eternity compared to the 800 workout I ran last week.

I had to think that this workout wasn't going to be all that bad. I had 30 more seconds rest, was running half the distance and only had to run 3-4 seconds faster than what I was splitting through the 400 mark. I had the confidence need to run this workout strong and am pleased with the splits.

It started snowing around interval number 12. A light flurry began and it continued to get more serious as the workout progressed. It was fun to see the snow begin to accumulate on the grass while the track remained relatively snowless. That certainly isn't the case anymore by the looks of the parking lot outside.

The Mini covered in snow next to the TDI Sportwagon. Meagan wants to call him Felix.