Time: ~45:53
Distance: 9.68k
W/u: 22:04 for 4.26k
W/o: 12 x 400m in 62-65 w/ 2 min rest
C/d: 7:23 for 1.37k
I was a little hesitant about doing this working as my peroneal tendon has been giving me problems, but Blue Ridge Relay is right around the corner. I have to be fit!
I drove over to the Al Buehler trail on Duke's campus and started my warm up carrying a pair of racing flats. I was pretty fired up about hitting the track that I last raced on as a sophomore in college. My foot wasn't hurting too much so I had dreams of completing the workout and hitting the proper splits. I even had the added encouragement of the Duke cheerleaders being out practicing for the season opener. Not so much of a great one...
Splits:
65.96 (2:03), 66.10 (2:06), 65.39 (2:03), 67.13 (2:01), 66.77 (2:00), 66.91 blah!
I started off by jogging 400m for the first 4 intervals. That went to shit and I just stood around before numbers 5 and 6. When that started going to shit I called the workout. My foot wasn't feeling great, but that wasn't why I stopped. I just didn't have it out there on the track. I felt pretty good for the first 3 intervals and then my lack of fitness caught up with me. Not an awesome feeling.
I cooled down to the car and thought about running some more, but then figured why bother.
Showing posts with label duke. Show all posts
Showing posts with label duke. Show all posts
Thursday, August 25, 2011
Wednesday, January 19, 2011
Duke's Al Buehler Trail
Time: 45:50
Distance: ~6 miles
Duke's campus has a gem of a hilly ~3 mile trail that loops around the Duke Washington Inn and Golf Course. It's frequented by students, local runners and out of town travelers like Meagan and me. We ran two loops around the trail this morning at a nice gentle pace. My right achilles felt perhaps felt a little strained running up the one monster hill on the backside of the loop. Meagan had only run in the Duke Forest previously so it was cool to show her this great venue.
The rest of our day was spent visiting accounts in the Raleigh and Durham areas.
Distance: ~6 miles
Duke's campus has a gem of a hilly ~3 mile trail that loops around the Duke Washington Inn and Golf Course. It's frequented by students, local runners and out of town travelers like Meagan and me. We ran two loops around the trail this morning at a nice gentle pace. My right achilles felt perhaps felt a little strained running up the one monster hill on the backside of the loop. Meagan had only run in the Duke Forest previously so it was cool to show her this great venue.
The rest of our day was spent visiting accounts in the Raleigh and Durham areas.
Friday, February 19, 2010
Al Buehler Cross Country Trail
Time: 60:03
Distance: 8.83 miles
Pace: 6:48
Map
I had a great morning of productivity lounging in the Duke Washington Inn drinking coffee, chatting on the phone, writing orders and emailing accounts. I took a quick break and headed off to grab some food and more free Internet. Dunkin' Donuts provided the food, drink and wifi. They say "America runs on Dunkin'" and in my case it might be true. I finished up some final projects and then set off in search of a good running spot.
When I was a sophomore at Brown the track team came down to the Duke/UNC area over spring break. Most of our workouts were on the Duke track and our runs were around campus and on the Al Buehler trail. I remember exactly where it was, but had forgotten how long or how hilly the path is. I started the run very relaxed making sure to monitor the lower leg. Everything felt fine and as the body warmed up the pace dropped. There is a nasty hill on the far side of the path that I felt great running up, but coming down really slammed the quads. I will definitely return to this training location in future trips.
Distance: 8.83 miles
Pace: 6:48
Map
I had a great morning of productivity lounging in the Duke Washington Inn drinking coffee, chatting on the phone, writing orders and emailing accounts. I took a quick break and headed off to grab some food and more free Internet. Dunkin' Donuts provided the food, drink and wifi. They say "America runs on Dunkin'" and in my case it might be true. I finished up some final projects and then set off in search of a good running spot.
When I was a sophomore at Brown the track team came down to the Duke/UNC area over spring break. Most of our workouts were on the Duke track and our runs were around campus and on the Al Buehler trail. I remember exactly where it was, but had forgotten how long or how hilly the path is. I started the run very relaxed making sure to monitor the lower leg. Everything felt fine and as the body warmed up the pace dropped. There is a nasty hill on the far side of the path that I felt great running up, but coming down really slammed the quads. I will definitely return to this training location in future trips.
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