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.

McAlpine Miles in the Cold

Time: 72:20
Distance: 10.01 miles
Pace: 7:13
Map

Meagan and I met up with Tanya this morning for our run. We started from Boyce and ran 10 miles in McAlpine. The workout on Weds. has left Meagan achilles a little sore and I may have massaged it a bit too aggressively the other night. We turned back a few miles early and called it a day.

I had hoped to run again this morning with Caitlin, but when I got home that motivation was gone. I also hoped to run again this afternoon, but then it got windy and dark. The legs felt fine despite the big mileage yesterday so it's not the body telling me to pack it in. It's just me being a wuss.

New Loop with Pezz

Time: 39:17
Distance: ~5.15 miles

Meagan, Pezz and I got in some miles this evening on a newly created loop. While Meagan visited a construction site, I fit in a few long strides along one of the side streets. I wasn't feeling fantastic on tonight's run so I was glad to be finished. We also learned that the loop is definitely a little over 5 miles as Pezz wore her Garmin and it beeped at the top of the hill near our pad. My other "short" loop is a little longer, but this one still works for me.

McAlpine and Finding Pezz

Time: 63:08
Distance: ~8.5 miles

I ran with Meagan from the Boyce parking lot at McAlpine. We ran into Pezz about 10 minutes into the run and continued along together. The three of us were content to run relaxed chatting about training, races and upcoming travel. Meagan and I finished up quickly so we could get ready for our trip to Atlanta. I've been chosen as the designated driver since we are taking my vehicle and she can't drive a stick.

CVS 5k Course Preview

Time: 33:49
Distance: 4.18 miles
Pace: 8:05
Map

After being home for less than 12 hours it was time to get back to the airport for a quick flight up to Providence, Rhode Island. Originally this trip was scheduled for Meagan to race some top competition at the post-collegiate level, but her foot is still banged up. My plan was to go and race as well, but not on an extremely competitive level. I have run this race twice before in the past and this year it wasn't all that interesting to me. I had to change that focus a bit when Meagan was out and the emphasis shifted to my race.

Meagan and I were on the same flight from Charlotte to Providence as a number of other guys racing tomorrow. We were all bussed to the race hotel and given some brief instructions. I ended up going down to the lobby to find a group of high school runners excited to see someone dressed for a run. They thought I needed a course preview and had planned on running with them. Since I was the only guy to show for this "official" preview I didn't want to let them down. We jogged from the hotel over to the start line and continued on the course. They knew the course for the most part. I had to tell them some of the turns just after the mile marker which I was sure to give them a hard time about.

I finished the run at the packet pickup tent and got all my goodies. I even ran into the old Brown Track & Field coach, Bob Rothenburg who is hands down the most well connected person in the Rhode Island running scene. We had a great time catching up and he told me about a high school cross country meet that he is directing with over 4500 kids attending. After our chat I did a few strides and jogged back over to the hotel with Pezz.

After showering and cleaning up, Meagan and I headed down to the Providence Place Mall for a bit. We walked around, tried to shop, ate a snack and then left for the hotel again. We took a taxi to Kim Smith's house where we were staying for the weekend. My hope that some of the Kim Smith and Keith Kelly (roommate) magic would rub off on Meagan and I. The rest of the evening was pretty tame.

Check out this little video of Keith who had a great love for the sport and can convince anyone that Providence is the training/running mecca of the world.

Track and Field Videos on Flotrack

Caitlin's Workout at McAlpine

Time: 80:12
Distance: 10.99 miles


W/u: 23:55 for 3.01 miles
W/o: 10, 8, 6, 4, 2, 1 minutes with half rest
Actual: 10, 8, 6, 2, 1 minutes with half rest helping Pezz & Caitlin
C/d: 15:31 for 2.00 miles

Even though I ran some hills yesterday morning with Meagan and Nick Frank, I didn't wake up excruciatingly sore. Maybe I didn't run them hard enough, or maybe I'm just a beast. The quads might have been a little tender, but nothing that I was concerned about. Meagan forced me out the door for a 6:00 am run from Old Bell. I was promised that Paul or Aaron would be there, but that wasn't the case.

I jogged into the park with Meagan and met up with Pezz and Caitlin around the 2 mile mark. Instead of running easy for the remainder of the time I opted to help the girls out with there workout.

Splits:
10 mins - 5:55 to 6:02 through the mile depending who you ask
(5:00 rest)
8 mins - 5:49 to 5:52 through the mile depending who you ask
(4:27 rest)
6 mins - 5:34 through the mile. I tried to hold the group together as Pezz hit the front at about 800m and pushed the pace. I was the link between her and Meagan/Caitlin.
(3:00 rest)
2 mins - covered .38 miles at 5:25 pace
(1:00 rest)
1 min - covered .19 miles at 5:19 pace

I was glad to help out this morning. The pace was apparently faster than a similar workout that Caitlin and Meagan had done a week or so before.