Bagged Workout

Time: 48:02
Distance: 10.91 km

W/u: 19:39 for 4.18 km
W/o: 3 x 2 mile in 11:20, 11:15, 11:10 (w/ 4 min recovery); 4 x 400 in 80, 79, 78, 77 (w/ 1 min recovery)
C/d: 23:20 for 5.31 km

Tonight's workout with Meagan was going to be a tough one on the Topsfield crushed gravel path. It called fro 3 x 2 miles with some 400s to finish up. We discovered that the trail was in pretty good condition except for a few patches of leftover snow from the most recent snow storms. I made the decision to shorten the workout to 3 x 3k w/ 3 min recovery. The wind would be a factor on the way out and a boost on the second half of each interval.

Meagan seemed to be ready to put things in place for a strong effort, but we soon found out that it wasn't meant to be. She sounded really strained the first 1400m of the first interval and we called off the effort just as we were going to turn around. I had wanted her to hit splits of 3:32-3:33/km on the opening 3k and we can through in 3:34. It wasn't a terrible split considering the wind and softer surface, but Meagan just didn't sound right. I could tell she wasn't really in control and we opted to bag the workout for tomorrow morning.

Split

We cooled down and called it a day. Tomorrow will hopefully be a better representation of her fitness.

Ithaca Run with Cole

Time: 72:23
Distance: 17.01 km
Pace: 4:15/km
Map

I met up with Cole Crosby who I know from my days in Oklahoma. He's become a pretty good mountain runner and snow shoe competitor the last couple of years. We met up at the Finger Lakes Running Company and headed out for a loop along Cayuga Lake. It was good catching up with him and hearing about some of his recent adventures in some other endurance events.

We somehow were able to keep the run relatively flat considering Ithaca is one of the hilliest places I know. The center of town is down in a valley but Cornell and Ithaca College are both up along the ridge lines. In the past I've spent the first half of the run flying downhill and then crawling back up at the end.

Philly Run

Time: 61:52
Distance: 14.49 km
Pace: 4:16/km
Map

This afternoon I made it to Philly for an appointment with a new account. After going through the shoes I laced up the Flow Trainers and headed out for a run with the store manager. We headed down through the Penn campus to the Schuykill River bike path. The way out was into a relentless cold wind, but the sun was out and the air temp was relatively warm. I actually ran in shorts for the first time in weeks. I had a good run and the legs are feeling ready to get back to work, I just need to wait until this cold is gone.

Salem to Marblehead Neck

Time: 86:34
Distance: 20.65
Pace: 4:12/km
Map

This morning I ran from the condo with the Marblehead Neck as my destination. I was feeling a little sore after yesterday's workout antics but nothing that I was concerned about. I wanted to keep the pace really easy but I guess my fitness flexed as I starting clipping along at the end.

I decided to take the evening off knowing my weekend could be really high. I have also doubled most days this week so I should be smart.

Along Lake Champlain

Time: 80:03
Distance: 20.05 km
Pace: 4:00/km
Map

I left Albany last night with Burlington, VT as my destination. I wasn't sure if I was going to make it all the way to the biggest city along Lake Champlain, but I wanted to get close. There was some good track on tv that I wanted to catch so I had to hurry if I was going to see the 1500m semi-finals and 5ks at the US Olympic Trials. I made it with just enough time to get to Buffalo Wild Wings where I thought I would be watching on my computer. But, no! The restaurant actually had the meet on one of the 50 tvs. It was great action that pumped me up for the run in the morning.

I played around on my iPad to find the quickest route to the bike path along the lake and headed out around 9 AM. It didn't take long to find and soon I was steadily picking up the pace along the water. I never felt great but tried to take advantage of the flat surface and good conditions. I ran out 10 km with every kilometer after 4 km being under 4:00/km (~6:30 per mile). It was getting warm and I wasn't looking to start a hard effort so my goal became to maintain pace. I ended back at my shitty hotel doing just that feeling like I got in a nice steady effort without going to the well. There were a couple slightly uphill kilometers that I thought I might see 4:xx but that was not the case. Good run along Lake Champlain.

MRN's Last Big Trials Workout

Time: 98:31
Distance: 23.65 km

W/u: 16:09 for 3.40 km
W/o: 3 x 1 km @ 3:45/km (1 min rest), 10 km tempo @ 3:50/km (3 min rest), 3 x 1 km @ 3:40/km (90 sec rest)
C/d: 11:48 for 2.46 km

On the drive from San Francisco to the SFO airport I got a call from United saying our flight had been canceled. With no other flights arriving in or near Palm Springs before midnight, we opted to travel to San Jose to stay with my aunt Emily. In the morning we would use the bike path that runs between San Jose and Los Gatos as the site of Meagan's last big workout before traveling to Houston.

On tap was a workout consisting of 3 opening kilometers at marathon pace to get the body into a rhythm. Next would be a 10 km tempo just above marathon pace to to add some distance and get used to running fast without exerting or pushing too hard. We would end with 3 kilometer repeats at just below marathon pace to practice running somewhat fast while being somewhat tired.

Here's how it went...

Splits:
3 x 1 km - 3:43.63 (62), 3:41.02 (61), 3:50.81 (2:01);
10 km tempo - 3:51.2, 3:54.1, 3:52.5, 3:48.4, 3:51.5, 3:49.7, 3:46.7, 3:48.1, 3:47.1, 3:46.0 (3:02);
3 x 1 km - 3:36.47 (91), 3:41.18 (91), 3:36.05
Total - 70:34 for 17.79 km and 3:58/km average

...pretty well. Like really well. The splits aren't overly impressive from a speed standpoint, but the comfort level at which Meagan hit those times was amazing. She was sharp right off the line on the opening 3 kilometers, the third of which included a slight detour due to a missed bridge crossing. No real worry on it showing up a little slow. The 10k tempo is what impressed me the most as at multiple times she verbally announced that, "I'm bored." I think the total time of the 10 km was around 38:15 which would have been her PR in 2008. The final 3 kilometers really showed her fitness as the pace was quicker than prescribed and yet she didn't sound any more exhausted. She was recovering within 30 seconds and hitting mid-3:30s with ease.

For the last real workout before the Trials, I think she's more than ready to have a great race.

Santa Rosa Bike Path

Time 75:03
Distance: 16.93k
Pace: 4:26/k
Map

Since Meagan would not be running in Annadel again this trip, we opted to stay close to my mom's and run along a creek bike path. I haven't run along the creek in many years, but it provides a paved, flat and uninterrupted route for an out and back run. Most importantly it's free of rocks.

It felt good to run flat and easy today as my legs are a little beat up from the downhills in Annadel. The weather has been more than ideal since we've been in California. The morning temps have definitely been chilly but after 15 minutes of running it's perfect weather for shorts, a t-shirt and gloves. Sometimes I wonder why I don't move back to California and then I remember gas is $3.75 per gallon, homes cost $400k, the state budget is non-existent and there are Mexicans everywhere.

Running with Nelson Mwangi

Time: 72:50
Distance: 16.10k
Pace: 4:31
Map

After posting about our run on Facebook yesterday, Nelson Mwangi who Meagan and I know from Queens in Charlotte, commented about running along the American River. He was interested in meeting up for a run and that's exactly what we did. Instead of turning left and heading in the direction of the Nimbus Fish Hatchery, we turned right and ran along the river toward downtown. It was great catching up with the little Kenyan who is now the assistant coach at American River Junior College which he attended prior to Queens. The team is definitely doing well as they recently won the JuCo State Meet, the biggest race of the year and it's the first time a team from Nor Cal had took home top honors. I'm sure Nelson played a role in the team's success this year.

Christmas Morning Along the American River

Time: 126:14
Distance: 30.03k
Pace: 4:12/k
Map

My mom, Meagan and I arrived at my cousin's house in Sacramento late last night after a Christmas Eve church service that I was dragged to attend. The highlight was not lighting a candle, listening to Christmas carols or seeing a junior high classmate, though those were all fine. The best part was seeing Guy Fieri of Diners, Drive Ins and Dives (Triple D) hanging out with his family just like a normal guy. It brought back memories of the summer in Oklahoma where I got to meet him just up the street from my shitty apartment on Main St.

Being Christmas morning we got to watch the kiddos open their presents before heading out for a run. The goal this morning was to have Meagan run 30k on tired legs at a good clip. The hills of Annadel has both us feeling like hobby joggers. Our route would take us from the house, run 2 kilometers to the bike path along the American River, out to the 15k mark and then back. Hopefully, the pace would gradually pick up and we would be running between 3:55 and 4:10 per kilometer. That's not crazy fast, but certainly an honest effort given where Meagan is at with her training.

Splits:

Split	Time	Distance	Avg Pace
Summary	2:06:13.9	30.03	4:12
1	5:06.3	1.00	5:06
2	4:38.8	1.00	4:39
3	4:39.2	1.00	4:39
4	4:14.4	1.00	4:14
5	4:14.3	1.00	4:14
6	4:09.4	1.00	4:09
7	4:09.9	1.00	4:10
8	4:06.8	1.00	4:07
9	4:05.3	1.00	4:05
10	4:05.5	1.00	4:05
11	4:05.4	1.00	4:05
12	3:59.0	1.00	3:59
13	3:59.6	1.00	4:00
14	4:03.5	1.00	4:04
15	4:09.9	1.00	4:10
16	4:08.4	1.00	4:08
17	3:57.7	1.00	3:58
18	4:02.4	1.00	4:02
19	4:06.7	1.00	4:07
20	4:02.6	1.00	4:03
21	4:06.8	1.00	4:07
22	4:04.6	1.00	4:05
23	4:05.4	1.00	4:05
24	4:01.9	1.00	4:02
25	4:06.8	1.00	4:07
26	4:02.6	1.00	4:03
27	4:01.4	1.00	4:01
28	4:39.0	1.00	4:39
29	4:26.2	1.00	4:26
30	4:25.6	1.00	4:26
31	:08.7	0.03	4:11

As you can see, the pace dropped gradually and was pretty much locked in at 5k. The splits from 6k until 27k ranged from 3:58 to 4:10 with most being about 4:05. The terrain dictated the pace as some sections had brief inclines. Meagan was working at about 20 kilometers, but I think it was more due to a hot spot developing in her right foot.

It was good to accomplish this workout in the morning as we were able to enjoy a great Christmas with family the rest of the afternoon. Let's just say I won't have to curtail my Starbucks' coffee habit anytime soon.

Back at State College

Time: 60:53
Distance: 13.01k
Pace: 4:41
Map

Meagan and I left Mason, OH a few hours after the long run which made for an interesting drive back to State College. We were sure to drink lots of fluids which meant Meagan was asking to stop every hour. I was able to safely bring us to the Residence Inn where we stayed for the evening.

In the morning, we were up and out the door for a run through Penn State. This time we were much more direct in getting over to the bike path near the golf course. Somehow we took a slightly different route and ended up running what seemed to be part of a cross-country course. The trail ran out just was the clock hit 31 minutes and we turned heading for the hotel. It was a smart move to get the long run done on Saturday so today we could run an easy hour and get back on the road for Marblehead.

Buckeye Running Co. Long Run

Time: 149:10
Distance: 33.11k
Pace: 4:30
Map

After the race on Thanksgiving, Meagan and I struck up a conversation with the woman who placed third overall. Her name was Amy and in our brief chatting we learned she lives in Mason not to far from my family's home. We had hoped to get her digits after changing into warm dry clothes, but couldn't locate her after the swarms of people had finished. I put out a message hoping to find her via Facebook and thankfully Amy was able to reach out to Meagan.

On the way back into Mason, my uncle pointed out a new running store called the Buckeye Running Co. Meagan and I visited yesterday during an outing and ended up chatting with the owner Steve. He told us that a group was running long at 7 AM from the store which provided the perfect venue for us to meet up with Amy.

Meagan and I shuffled over to the store and met some of the other runners in the group. We learned of the route and then grouped up for what would be my longest run since last year's Thunder Road Marathon. The route would take us down to the Loveland Path that runs from Cincinnati to Cleveland. Meagan and I have done workouts on the path path before and I have run here a number of times. It's a little sketchy getting down to the path, but then you are welcomed by a flat, paved blacktop that runs for miles along the Little Miami River.

It was fun hearing about Amy's story and her husband who works for Peet's coffee. I see a trade for some shoes and apparel in the near future. Meagan and I did some pickups which simply consisted of 5 x 1 minute hard with about 4 to 5 minutes rest. I wanted to get the legs turned over to break up the monotony of the long run. I was actually feeling pretty solid running with the two women and considered picking up the pace, but realized I was content to just put time on the feet.

We finished up back at the running store and were treated by bagels and chocolate milk. I didn't partake in the bagels (the whole gluten free thing), but that milk tasted damn good. And, it's good for recovery. I see it becoming a common sight in our refrigerator soon.

Boston Long Run

Time: 107:57
Distance: 26.40k
Pace: 4:05
Map

After a late night arrival back to Marblehead, it was an somewhat early departure to meet up with friends in Boston. Did you know that Buffalo is basically in Canada? And that it's close to 500 miles from Marblehead? That was a looonng solo drive.

I'm almost embarrassed by the fact that our trip into Boston was our first official trip into the city together since moving to MA. We'll have to do more of it as today's run was pretty ideal. We ended up parking and getting ready at Betsy Burke's house and then were off to meet some of her training partners who compete for the BAA (Boston Athletic Association). It was a short jog to the Charles where Betsy and Meagan met up with 5 or 6 other very fit looking women. Introductions were brief as we all started running soon after arriving. I only got to run about 100m with everyone as I had to meet Jeff Gaudette of Runners Connect.

Once Jeff and I linked up we turned and were off to try and find another guy who runs for the BAA. The only description I had was that he was tall, skinny and finishing up his PhD at Harvard. As we approached the pedestrian bridge several minutes late I saw a tall, skinny dude who looked pretty fit to be starting his run. We figured that it had to be Will and the pace immediately dropped in hopes of catching him. It took us about a mile to run him down with an awkward question of, "are you Will?"

The three of us ran over to Jamaica Pond before Jeff headed home and Will and I returned to the Charles for some additional distance near Cambridge. The pace clipped along at points and felt fast at times, but that's mostly because my runs are with Meagan. Not to knock her training, but my easy days are really easy. It was good to get out and run with Will who is getting ready for Club Cross in Seattle sometime in December.