Wet Dog Long Run

Time: 120:11

Distance: 30.05 km

Pace: 4:00/km

Map

I could't help but be inspired  run quick this morning after watching the Olympic men's marathon. If you're reading this post, then I'm sure you watched the race so I won't give any big recap. It's hard to bet against Meb having a bad race. He's so consistent and knows exactly what his body is capable of on the day.

Before heading to bed last night I thought up a long run workout of 30k broken into three segments. Each 10k would get fast by 30 seconds per kilometer. My hope was that the marathon would pump me up to have a good session despite the multitude of kilometers/miles this week. The goal was to have 10k splits of 45:00, 40:00, and 35:00.

I ran from the condo in Salem out to Marblehead and then up towards ST's house. I then headed out along Lynn Shore drive and along the walking path bordering the beach. I wasn't sure where the 15k turnaround would be, but some mental math had me realize that I would have to find a few extra kilometers in Nahant. I also noticed that the Lynn Beach smelled absolutely terrible. Wet dog is the most accurate odor I could think.

Opening 10k (44:16) - I was feeling good and was having a hard time slowing down. I was feeling very good by 5k and split 4:18 which is well under the 4:30 I needed for 45 minutes. I had to force myself  slow down but even then the next splits all ranged from 4:20 to 4:26.

Middle 10k (39:29) - I started noticing the breeze running out to Nahant along the causeway. It wasn't terrible but enough to make running just under 4:00/km a little more stressed. I was hitting the splits and feeling good while looking forward to the turnaround point. I ended up having to run back into the neighborhoods before getting the wind at my back. I immediately saw the pace drop to the low 3:50s and I was feeling really strong at the 16km (10 mile) mark. I again had to tell myself to back off the pace because the real work was going to take place in the final 10k. I kept plugging away but by 18k all of my enthusiasm that I had just 2k earlier was gone. I wasn't struggling but knew picking up the pace another 30 secs would be very difficult. I decided to take a quick pit stop and drink some water at the 19k mark before gearing up for the final push.

Final 10k (36:12) - Struggled. I tried my best to start the last segment off with a strong effort but could only manage 3:34. I could only muster 3:37-3:41 for kilometers 21-28. The positive is that I wasn't completely falling apart and my stride felt smooth and efficient. I just couldn't find the power to run 3:30. I really like the segment coming back into Salem and I was able to rally for the final 10 minutes. My final kilometers were covered in 3:32 and 3:31 which almost took me to the well.

Despite not being able to close the final 10k in 35 minutes, I still managed to finish 30k in 2 hours. I think had I received water earlier or a gel around the hour mark I would have been fine. Regardless, I'm pleased to cap off a big week with this run.

Teddy's Island

Time: 71:27
Distance: 16.31 km
Pace: 4:23/km
Map

Meagan and I were out the door for a run from Jilane's house to Teddy Roosevelt's Island. It's a must see if you're a runner and spending time in DC. Unfortunately, Meagan is sick and was a champ the entire conference but today was not her day. We got to within about a half mile of the island when she said she was going to have to turn back. I know she had a rough one, so rough that she later ordered us both Road IDs.

I on the other hand looped the island feeling fairly good. I held a decent clip off the island and back into DC and up the Mall to Jilane's. There were lots of runners out this morning and it was nice not feeling too rushed after a fun awards banquet last night. Fun way to end my time in DC.

Solo Double and Pickups

Time: 34:39
Distance: 8.13 km
Pace: 4:16/km
Map

I was able to head out the door and get in a quick run on the National Mall. There was no playing around with this run. I was out the door and needed to be back in time for the awards banquet. I would have been in a foul mood had I not gotten in some added time on the feet so I was out in a hurry. It was boiling hot along the exposed dirt but I was feeling pretty good minus the fact that I had to use the bathroom. Note to the runners out there running on the Mall, there aren't many bathrooms around! I struggled to find somewhere to go and the thought of using a tree on the Mall is completely unacceptable. I finally found a porto that was approximately 190 degrees. Forget warm oven setting, this was hot enough to cook a turkey!

I ended up doing a few pickups towards the end of the run to open the stride. I think it ended up being 4-6 of them in the 130 to 200m range. It was nice to inject some speed in the heat and feel fluid. The stride feels pretty nice things days but not overly comfortable at ripping true speed work.

Morning Run Plus Hob Knob

Time: 68:12
Distance: 15.47 km
Pace: 4:25/km
Map

I was lucky to get in the time on the feet this morning with Dan Kittaka and Jeff Caron of Saucony because it nearly turned into what I had feared it would be. The Fleet Feet conferences are great because you get to meet lots of people, see new product, build relationships and put a good foot forward for your respective brand. However, running conferences in general are terrible for running. Lots of times the group runs turn into 2 hours away from the hotel but only 45 minutes of actual running. Terrible inefficient use of time if you ask me.

The run started with everyone getting a lottery ticket scratcher that we were supposed to give to a person we saw on the run. It was a great idea except if you held on to your ticket in the DC humidity until 30 minutes into the run like me. Regardless, we all ran from the hotel to Fleet Feet DC being led out by Shawn Fenty (former mayor of DC's brother) and he talked about the store once he got there. It was a bit of fun running as a group as we looped down Rock Creek Park back to the hotel. However, we were only 30 or so minutes into the run and the course was only going to give us maybe 40 minutes. I asked around and grabbed two guys who were willing to make the run a little longer despite the conditions.

We ended up heading up to the Capitol and looping the reflection pool. I was feeling pretty good but not great. I was happy to make the run a bit longer as were Dan and Jeff. We all had a good time talking about the approaching US Olympic Trials and stuff we saw at the expo.

Loop the Capitol Reflection Pool

Time: 32:52
Distance: 7:21 km
Pace: 4:34/km
Map

After working the Fleet Feet Sports expo today the crew of Meagan (Karhu/Craft superstar), Nate Price (rep in GA, TN, KY, AL) and yours truly headed out for some fun on the Mall. We were supposed to have Karhu CEO with us but he was off making deals and didn't arrive down in the lobby in time. He's also terrible at running in the heat and humidity so maybe we got lucky.

The three of us headed up the Mall and did a quick loop around the reflection pool before heading back to the hotel. We had just enough time to finish the run, shower up and make it to the DC Tri Club where the three amigos (me, Nate and Karhu CEO) presented to the group.

Running with DK from Chi

Time: 57:57
Distance: 13.05 km
Pace: 4:26/km
Map

It was an early rise for the crew at the Fleet Feet conference. We didn't even beat the heat getting out the door a little before 6:00 AM. I headed out with Meagan, Dan, and Dan Kittaka from Fleet Feet Chicago. We ran past many of the sites like the White House, Washington Monument, Lincoln Memorial and onto the bike path that goes into Rock Creek Park. It was good to catch up with the Dans and get in some distance before working the expo for the day.

Fleet Feet Long Run?

Time: 81:58
Distance: 17.93 km
Pace: 4:34/km
Map

After the run this morning Meagan and I got our stuff together and headed to the airport. We are spending the next few days in our favorite running city of DC. The annual Fleet Feet Sports conference takes place this week and Craft and Karhu has a kick ass booth to show gear for the coming seasons. After setting up our booth and getting all our stuff in order, I set out for a run with my man Dan Matena. He is now working my old territory for TGA and doing a great job.

We headed out the door and covered some time around the National Mall. It was good to catch up with him and here what's going on in my old territory. I got back to the hotel sweaty but feeling good. When I headed up to the room I spotted Meagan getting ready for a run so it was back downstairs for me. We bumped into Mizuno's east coast sales manager whom we know from living in Charlotte. The three of us set out and covered 45 minutes of running in the humid DC summer. When it was all said and done I had covered a much longer run than I was expecting. I only started feeling a little dehydrated the final 10-15 minutes but I survived.

Fitter Than I Think?

Time: 106:39
Distance: 25.74k

W/u: 24:39 for 4.52k
W/o: 16k (5k uptempo, 6k relaxed, 5k uptempo)
C/d: 24:57 for 5.22k

In an attempt to stick to my training schedule, I ventured out for a 16k uptempo run. I wasn't feeling creative so I came up with the bright idea of running 3 Loops o' Booty. In order to break up the run, I wanted to run the first 5k uptempo, the next 6k relaxed and the final 5k hard. I waited a little later into the morning before heading out so the final few kilometers were quite warm.

Splits:
3:39, 3:32, 3:37, 3:33, 3:29 (17:50 5k)
3:35, 3:35, 3:36, 3:38, 3:34 (17.58 5k)
3:43, 3:27, 3:33, 3:34, 3:33, 3:25 (17:32 final 5k) - 16k total in 57:03 and 3:34/k

I felt really good the first 8k and had a hard time holding back. I kept clicking off 3:30 kilometers when I wanted to be in the 3:40 range. The workout called for an average of 3:35 to 3:45 which I was able to hit. I struggled the final 2k as my body temperature was becoming undone. I only had slight discomfort with the foot which I'm clearly happy with. I have noticed that my right foot is landing on the outside of my foot more than it usually does. I also taped my lower leg with KT tape and wore a compression sleeve.

Fleet Feet Carrboro Hydro

Time: 36:10

Distance: 8.01k

Pace: 4:30

Map

This evening I was in Carrboro to give a hydration clinic to a group of runners looking to make the jump into the world of half marathons and marathons. I needed to be in attendance after the run so everyone could hydrate with NUUN so I decided to get in some kilometers with the training group. I ended up following a guy who had a slight hamstring problem and was taking a shorter route than the main group so I was left to find my way back. I have a fairly good sense of direction so I was able to still make it back to the starting point in time to talk with the runners.

Davidson College Long Run

Time: 128:26

Distance: 30.01k

Pace: 4:16

Map

Somehow I've been motivated to make early morning runs with people this week and today was no different. I was up and out the door before 6:30 am to meet up with a group running from Davidson College. I mixed a cooler of Nuun and lugged it down to my car so that everyone in attendance would have something to enjoy.

I started out at the back of the pack and reeled the large group of 20 in by about 4k. I was going to be out on the trails and roads awhile today and I needed to make sure that I wasn't cooked by 10k. We made a few loops on the cross country course before returning to the parking lot along the road around an hour. I was feeling good and felt like the pace was startling to settle so I hit the front and quickened the pace a bit. My right foot is still giving me some troubles but the discomfort generally goes away.

After snagging some Nuun at the hour mark, it was back out to the roads for some faster running. I was trying to run down Caitlin and one of the Mayes brothers, but their pace was quicker than the 6:40 that I was told. I ended up running back into the center of town as the couple turned off to finish (they started at 6:30 am) and I ran into Cornelius. I had never before been to the town so it was cool to visit on foot. I was not feeling fantastic by the 20k mark and was just trying to break the run down into smaller segments.

I was back at the college parking lot at 22k where I snagged some more Nuun and headed out for a final 8k of running. I was feeling good, but not great. The heat and humidity was getting to me, but there were no signs of dizziness of major dehydration. With about 6k to run I stopped to pee and was pretty sure I saw blood in my urine. Not good. Really not good.

I continued on and ran another 3k before I had to pee again. More blood. Not good, but I was still unconcerned as I had taken an ibuprofen and been out on the roads for close to 2 hours thus far. There weren't any signs of heat exhaustion so I chugged along finishing with some decent kilometers the last 15 minutes. This was the first time I had experienced something like this, but know it has happened to other runners.

Overall, it was a good run minus the period of me experiencing my period. I was thankful to jump in the Hovis' lake house pool afterward to cool off and continue to hydrate with some electrolyte tablets.

Back on the Track

Time: 84:01
Distance: 14.10k

W/u: 16:19 for 3.41k

W/o: mile, 1,000m, 800m, 600m, 400m, 200m

C/d: 41:04 for 8.69k

Today was a big test in checking my fitness. When I got my training plan from Jeff, I spotted this workout on the schedule and said, "oh, shit." The times were fast and my training hasn't been great, but I at least would get to see where I am at. In our discussion leading in to designing my current program, I told Jeff that I thought it would be beneficial to run really fast splits or slower tempos. I wanted paces to be sub-3:00/k or above 3:20-3:25/k. I usually race pretty easily between 3:01 to 3:19 in distances 5k to half marathon.

I drove over to the AG where I brought my supplies: flats, cooler of NUUN, towel, water bottle. I set up and then headed off for a short warm up. Factoring in the heat, I didn't want to ruin the workout just to hit a distance goal for the day. My right peroneal tendon has been bugging me a bit, but not so much that I didn't want to do this workout. It was properly warmed up by the time I was ready to run a fast opening mile.

Splits:

Mile at 4:35 - 4:42.94 (3:00),

1,000m at 2:48 - 3:02.29 (3:00),

800m at 2:08 - 2:27.40 (3:00),

600m at 1:35 - 1:47.67 (2:01),

400m at 62 - 66.08 (2:00),

200m at 31 - 28.91

Total of 26:38 for ~5k including jogs

The 4:42 opening mile was the start and end of this workout. And to think it was supposed to be a 4:35. I felt good clicking off 70s and just couldn't grab those extra gears to drop the pace down to 68. I felt heavy the final 200m and knew that the rest of the workout would be brutal. I had no ability to even come close to the prescribed splits as looking back a 2:08 half mile would have taken a ginormous effort even on a good day. That all being said, I was actually pleased with how the workout ended up. The 400m and 200m obviously felt good, but I see where most of the work needs to be done. I don't have the aerobic base or turnover to effortlessly run 64-68 pace. It will come.

I cooled down to the new Run For Your Life location in South Park and ate a taco. Probably not the best thing to do in the middle of a run, but it didn't give my stomach any issues later. Congrats on the new store and if you're in the area I suggest you check it out.

An Evening Run

Time: 32:55
Distance: 8.08k

Pace: 4:04

Map

I traveled to Greenville, SC today which is probably one of two cities in South Carolina that I could live (Charleston is the other one). I visited a bunch of stores and sold them on the greatness that is Balega's new sock called Soft Tread. Check them out at your specialty dealer, and if they don't have them yet, demand them!

After my final visit my options were either to drive home and run, or run and drive home sweaty. I opted for the latter and got to run with an employee who ran at High Point University where my friend Jenna Wrieden now works. He is just getting back into shape and needed to run 2 miles uptempo which I was keen on, but did anyway.

We ran from the store down to a bike path and looped around. I was definitely feeling a little sluggish on the uptempo portion, but I think it was due to the heat. This weather is not so awesome.

Hot/Cold Track Strides

Time: 49:56

Distance: ~11.28k

W/u: 25:41 for 5.47k

W/o: 1 mile in 6:16, 4 laps of jogging turns/sprint straights

C/d: 12:21 for 2.61k

My plan this evening was to hit the AG track for some light strides. After my failed attempt to spark some speed in the legs back in Santa Rosa, I needed something to wake the legs. I took a 5k route over to the track and was excited to see some of the Omega Sports Savannah Marathon training group running around. I've become friendly with the district manager of the Charlotte stores and his son is a pretty solid youth runner. He's probably only in junior high school but has already run a number of half marathons. The son was slated to run a mile time trial and his dad suggested that I pace him. No problem.

I got out there with the intention of running a 6:30 mile, but after an opening lap of 93, the little man was sitting right on my heels. We kept the pace honest and after the second lap he told me to pick it up. No problem.

He was ran tough all the way to the finish line and finished just over 6:15 and well under his goal time. I then went into 4 laps of jogging the turns and striding the straights. I was running fairly hard down the stretches and ended up splitting 5:38.

It was a quick jog back to the house for some Nuun and cheap pints.

Early Start

Time: 74:23
Distance: 15.85k

Pace: 4:41

Map

I woke up wicked early this morning in order to see Meagan off to the Speed Loop where she was meeting Caitlin and some others. From the outset of the run I watched Meagan struggle to keep a fluid stride. Her shin has been bugging her some and I could tell it was worse than she had described it. I kept hearing her scrape her right foot every 20 seconds which is not normal. We got to the Speed Loop and I was just jogging around watching some of the workout when I could see Meagan falling off the back on the second workout. Not good.

She called it a day and we jogged back through Freedom Park to the Booty Loop to get in some additional distance. It was not a good way to start the day at the Kinley/Nedlo household especially since it required a 5:30 am departure from the house.

In the South. Again.

Time: 82:45

Distance: 20.01k

Pace: 4:08

Map

After returning around 11 am to Charlotte from the west coast, I had little interest to get out the door and run. Plus, I had to start firing off some emails to some of my stores. It wasn't until later in the evening when I got in my run around Myers Park. I had a goal of getting in 20k which included a few loops around the Earth Fare parking lot to complete the distance. Meagan, Caitlin, Kelly and Megan Fillnow and Mr. Allen "Road to Boston" Strickland were already present discussing the book Unbroken. (What is proper punctuation in a blog for books? Underline. "Quote." Color).

It was a good run that had me feeling good to be back in Charlotte. I was fortunate in that I got a relatively "cool" day as my introduction back in the south. I sweated quite a bit, but wasn't in danger of bonking like in previous runs. The book club was an interesting way to end the run. Honestly, however, I was more interested in being able to purchase a coconut water and a beer.

Happy days.

Charlotte Long Run

Time: 78:56

Distance: 17.76k

Pace: 4:26

Map

Since I got home relatively late last night I wasn't up for meeting people to run at McMullen or McAlpine. I went out to run a little later than planned as I was packing up for my trip out to California. The run was uneventful, but I was happy with it. I managed the heat pretty well today and never felt like I was overheating as I did on a couple of runs earlier this week.

Upon returning home I had to rush to get some clothes washed and hurry off to the airport. Or so I thought. As I was walking through security I got an automated voice call that informed me my flight was canceled. I would be booked on a flight leaving at 7 pm for an arrival at SFO at midnight. Thanks Delta. After getting someone on the phone, I was rebooked on a flight at 5:30 pm which meant I could have Meagan come get me from the airport. I spent three relaxed hours at home before returning to the airport and leaving for the west coast.

Just before leaving the house I texted my family in Cincinnati saying I had a 2 hour layover in the evening. They were able to make the drive down and, despite the visit being short, it was great.

Big bro and lil' sis.

Long Day on the Road

Time: 50:03

Distance: 11.01k

Pace: 4:32

Map

Today was busy, busy, busy. I was lucky to have the energy to even run, but I was somewhat inspired by the runners completing 50 miles in the Hilton Head heat.

I was up foolishly early in order to get to Evans, GA for a hydration clinic with Fleet Feet North Augusta. I was on the road a little after 4 am to get to the event by about 7. The drive actually went smoothly and I didn't struggle too much to keep the ol' eyelids open. I gave a clinic to about4o individuals and sampled a ton of Nuun to everyone. I think we actually ran out of product from my bottles which rarely happens.

I was back on the road destined for Hilton Head, SC by about 9 am. The route I took brought me through the Savannah River Site. At the time I didn't know I was driving through a nuclear facility, but did take notice of the "do not stop, except for emergencies" sign. There was a good 30 mile stretch where everything felt a little different. I don't know if it was the vibe put off by the sheer power of what takes place there or the radiation. Either way I survived without growing or losing any limbs.

I arrived in Hilton Head around noon and rolled up to Rockfish Bikes where I immediately filled a Nuun cooler for the athletes. Since I was arriving late, the relay teams had already come by, but I only had to wait about 20 minutes before the first solo competitor arrived. He was at mile 35 and looking awesome. In fact, he was wearing a FuelBelt Revenge Belt so I should have known this guy would win. Just as he was getting ready to leave the check in point/water station, his wife asked him what else he needed. He responded with, "beer." She was a little taken aback but he insisted, "I'm at mile 35, it's 96 degrees, I'm winning. I want a beer." She went and got him one from the car.

I cheered all of the runners through the 35 mile water stop including Tim Waz who is the co-owner of the Palmetto Running Company and the loony who decided to organize a 50 mile race the third week of July in Hilton Head. The Cremator Ultra 50 was what he came up with. During the interim I visited a couple of my other accounts in town to drop off the new Balega catalog and then I headed over to the last check in station and eventually the finish line. I couldn't believe that these guys had been out on a three loop course in the middle of summer running 50 miles. I wanted no part of it, but I did want/need to get in a run.

I laced up the shoes and ventured out for 50 minutes. That was all I could handle. I was tired from the early wake up call and drained from driving all day. I was happy to get in some time on the feet and even happier to call it a day. I was back on the road destined for home by 7 pm for an ETA of 10:30 pm. Loooong day.

Slam Dunked

Time: 48:37

Distance: 10.35k

Pace: 4:41

Map

I headed out the door looking for 15k as that is becoming my standard morning distance, but just as I popped up on the Booty Loop, I started feeling terrible. The heat and humidity have been treacherous and I wasn't going to make this run any more of a struggle. I opted to shorten the run and head home for a jump in the pool.

Real Athletes with James Haycraft

Time: 49:06

Distance: 9.00k

W/u: 25:25 for 5.35k

W/o: 6 x 300m w/ (200m jog)

C/d: 14:07 for 2.75k

Meagan and I were hanging out at Inside-Out Sports much of the day giving James a hard time. He recently placed 3rd in the Stumpy Creek Olympic Distance and somehow managed to win the Stumpy Creek spring the following day. Congrats to him.

I learned that he's been doing many of his run on the treadmill because he's a triathlete and zero tolerance for pain. Meagan and I invited him to join us on a run this evening but he was supposed to do a light workout. I wasn't going to accept any excuse for him to back out so I said I would run with him. He was over at our place right at 6:15 pm and we were off to the AG.

We ran just over 5k as a warm up and then went straight into the pickups on the backstretch.

Splits:

56 (58), 55 (59), 53 (62), 54 (62), 52 (64), 49

My legs were tired but loose from the heat so I was able to rattle off these splits feeling fairly comfortable. I was never really straining and just tried to find a rhythm to click off a quicker pace. James hung tough, but was no match for this real athlete. Meagan watched in amazement while she did drills and strides. She just wishes one day she could be as fast, chiseled and arrogant as us.

Old Faithful

Time: 62:06

Distance: 13.58k

Pace: 4:34

Map

If you need to get in touch with Meagan or me during the week, you're almost certain to find us between Freedom Park and the Booty Loop in the morning. The run was fine from what I can recall of it. I have done the loop so many times that they all sorta run together.