Time: 39:29
Distance: 5.46 miles
Pace: 7:13
Map
I put in a short loop this morning with Meagan. We didn't leave until a little after 11:00 which gave me plenty of time to make calls and send emails to accounts. I took a break to grab some miles which hopefully won't interfere with my hill workout on schedule this evening.
Tuesday, May 4, 2010
Monday, May 3, 2010
Humid Buzz
Time: 63:55
Distance: 9.00 miles
Pace: 7:05
Map
I met up with Caitlin this evening for some extra miles. We headed off towards Jay's new place off Providence and picked him up around the 4 mile mark. The three of us continued into Freedom Park and then back to Caitlin's. I felt surprisingly good again this run despite the humidity that had my shirt proper soaked with sweat. It's hard to stay hydrated these runs but I'm trying my best to drink lots of water afterward.
After I got home and grabbed a quick shower, I met up with Meagan and some of her classmates. They had "class" tonight at Selwyn Pub.
Distance: 9.00 miles
Pace: 7:05
Map
I met up with Caitlin this evening for some extra miles. We headed off towards Jay's new place off Providence and picked him up around the 4 mile mark. The three of us continued into Freedom Park and then back to Caitlin's. I felt surprisingly good again this run despite the humidity that had my shirt proper soaked with sweat. It's hard to stay hydrated these runs but I'm trying my best to drink lots of water afterward.
After I got home and grabbed a quick shower, I met up with Meagan and some of her classmates. They had "class" tonight at Selwyn Pub.
Late Morning Miles
Time: 59:45
Distance: 8.62 miles
Pace: 6:55
Map
I was out the door a little later than usual because I chose to wait for Meagan to get done with some work meetings. We put in a Medium Freedom Park Loop at a bit quicker pace. Mr. Garmin continues to flub the opening mile as the beep came about 50 meters too early. No idea what is going on there. I should probably jump on a message board and inquire about the accuracy of the watch. I felt really good this morning too. Legs were light and fresh, had a bit of a bounce in the step.
Distance: 8.62 miles
Pace: 6:55
Map
I was out the door a little later than usual because I chose to wait for Meagan to get done with some work meetings. We put in a Medium Freedom Park Loop at a bit quicker pace. Mr. Garmin continues to flub the opening mile as the beep came about 50 meters too early. No idea what is going on there. I should probably jump on a message board and inquire about the accuracy of the watch. I felt really good this morning too. Legs were light and fresh, had a bit of a bounce in the step.
The Reveal
Last week I tried to spark some guesses of a 100m effort I ran during a workout. Only four people chimed in which means they are all going to receive some Balega socks. The winner is Stephen Spada with his guess of 12.1 seconds. He was only .4 seconds off as I ran 12.5 to close out the workout.
Meagan had a ridiculous guess of 11.2, Graddy thought my last name was O'Connor with his guess of 13.8 and I won't even touch the 13.9 estimate by Mr. Heafner.
Meagan had a ridiculous guess of 11.2, Graddy thought my last name was O'Connor with his guess of 13.8 and I won't even touch the 13.9 estimate by Mr. Heafner.
Sunday, May 2, 2010
Week in Review
Time: 517:39
Distance: 86.56
Solid week of training that has left me much less sore than last week. I got in a good interval session on Wednesday after having to shake things up do to the weather and track meets. The speed development session was a good way of re-activating long lost muscle fibers. My tempo run on Saturday was acceptable, but I didn't hit it out of the park. I really wanted to crush that 4th mile during the workout and it just didn't happen. I like the strides in the long run because it forces you to wake the legs up and get out of the stale state of running far.
Distance: 86.56
Solid week of training that has left me much less sore than last week. I got in a good interval session on Wednesday after having to shake things up do to the weather and track meets. The speed development session was a good way of re-activating long lost muscle fibers. My tempo run on Saturday was acceptable, but I didn't hit it out of the park. I really wanted to crush that 4th mile during the workout and it just didn't happen. I like the strides in the long run because it forces you to wake the legs up and get out of the stale state of running far.
iPhone Long Run
Time: ~95:10
Distance: ~14 miles
In my hurry to leave the house this morning I forgot Mr. Garmin on my desk. I didn't realize my mistake until my arrival at the Old Bell parking lot. I was up late watching the Payton Jordan track meet and was rushed out of the house with a text from Caitlin saying she and Jay were running soon. I knew it was going to be a humid one out there and I wanted to get started at a reasonable hour.
The only "watch" I had was the timing device on my phone which meant I had to carry to damn thing the whole way. I ran into Caitlin, Jay and Alana Hadley between the .25 and .50 mile markers. We ran together up to the Foolocker Course where the Fanta Festival was being set up. I didn't stick around after the run because I didn't see any Fanta girls roaming around. The run was fun, if not humid and the company was good to have.
Near the 50 minute mark and started to do some 1 minute pick ups with 4 minutes rest. This is something that Jeff is starting to put in my long runs and is a method used by Italian marathon coach Renato Canova. I was supposed to do 8 in total, but ended up content with 5. Jay, Alana and I got back to to the Old Bell parking lot around 70 minutes. I lost the shirt, grabbed some Gatorade and dropped off the phone.
I put in 3 more miles along the trail and called it a day. Over the last mile I caught a guy who I swore was Jason Fish of the Pura Vida gym. However, when I caught up to him I realized that it wasn't Jason and someone who could have been his twin. Since I was awkwardly double-taking in his direction, I felt obligated to say something. Turns out, Matt, ran the 800m for UVA and knew a bit about the running scene. We go to chatting about the new coach, Vig, and the stud 800m runner, Robby Andrews, who won indoor nationals by outkicking Andrew Wheating. Cool stuff.
Distance: ~14 miles
In my hurry to leave the house this morning I forgot Mr. Garmin on my desk. I didn't realize my mistake until my arrival at the Old Bell parking lot. I was up late watching the Payton Jordan track meet and was rushed out of the house with a text from Caitlin saying she and Jay were running soon. I knew it was going to be a humid one out there and I wanted to get started at a reasonable hour.
The only "watch" I had was the timing device on my phone which meant I had to carry to damn thing the whole way. I ran into Caitlin, Jay and Alana Hadley between the .25 and .50 mile markers. We ran together up to the Foolocker Course where the Fanta Festival was being set up. I didn't stick around after the run because I didn't see any Fanta girls roaming around. The run was fun, if not humid and the company was good to have.
Near the 50 minute mark and started to do some 1 minute pick ups with 4 minutes rest. This is something that Jeff is starting to put in my long runs and is a method used by Italian marathon coach Renato Canova. I was supposed to do 8 in total, but ended up content with 5. Jay, Alana and I got back to to the Old Bell parking lot around 70 minutes. I lost the shirt, grabbed some Gatorade and dropped off the phone.
I put in 3 more miles along the trail and called it a day. Over the last mile I caught a guy who I swore was Jason Fish of the Pura Vida gym. However, when I caught up to him I realized that it wasn't Jason and someone who could have been his twin. Since I was awkwardly double-taking in his direction, I felt obligated to say something. Turns out, Matt, ran the 800m for UVA and knew a bit about the running scene. We go to chatting about the new coach, Vig, and the stud 800m runner, Robby Andrews, who won indoor nationals by outkicking Andrew Wheating. Cool stuff.
Saturday, May 1, 2010
McAlpine 5 Mile Tempo
Time: 71:20
Distance: 11.04 miles
W/u: 22:06 for 3.03 miles
W/o: 5 mile tempo (first three miles @ 5:30, mile @ 5:00, mile @ 5:30)
C/d: 22:00 for 3.01 miles
When I walked out to my car this morning around 8:00 am I noticed there was some dew on the grass and windows. There was definitely some moisture in the air, but the actual temperature didn't seem that high. I parked at Old Bell and proceeded to warm up to the 1.50 mile mark. The sun was coming up over the trees that line the path and I knew the tempo was going to be hotter than expected.
I originally wanted to run the two miles from Old Bell to the Footlocker Course, swing past the duck pond on the near side and run back into the woods. The first three miles would put me around the top of the turn, near the 1k mark on the course and then I would hammer it back to Old Bell. Well, that plan went out the window when Mr. Garmin measured 1.50 miles to 2.0 miles about 30 meters short. I did turn around during that time, but I didn't feel confident not using the measured miles. Instead I just ran out three miles and back two. Very lame and something I give Meagan and the Queens' ladies a hard time about for running boring courses.
Splits:
5:31, 5:26, 5:35 (but I ran way past the 3 mile maker), :09 (to get back to the 3 mile marker),
4:58, 5:33 for 27:15 total on the watch. Closer to 26:55 had I not used GPS.
Not the best, not the worst. I really wanted to crush that fourth mile. I had thoughts of running 4:50 or faster. I was very comfortable, as I should be, at 5:30s for the first part of the workout. When I made the turn, I quickened the turnover and started pressing. I just couldn't get going all the way and had to settle for a split just under 5-flat. The last mile was also rougher than I envisioned. I think my splits were something like 2:49/2:44. The last mile also included a very slight detour through the award's ceremony for Run for Peace.
I cooled down back to Old Bell, switched back into trainers and then cooled down some more. I was pretty well soaked in sweat when I finished up.
Distance: 11.04 miles
W/u: 22:06 for 3.03 miles
W/o: 5 mile tempo (first three miles @ 5:30, mile @ 5:00, mile @ 5:30)
C/d: 22:00 for 3.01 miles
When I walked out to my car this morning around 8:00 am I noticed there was some dew on the grass and windows. There was definitely some moisture in the air, but the actual temperature didn't seem that high. I parked at Old Bell and proceeded to warm up to the 1.50 mile mark. The sun was coming up over the trees that line the path and I knew the tempo was going to be hotter than expected.
I originally wanted to run the two miles from Old Bell to the Footlocker Course, swing past the duck pond on the near side and run back into the woods. The first three miles would put me around the top of the turn, near the 1k mark on the course and then I would hammer it back to Old Bell. Well, that plan went out the window when Mr. Garmin measured 1.50 miles to 2.0 miles about 30 meters short. I did turn around during that time, but I didn't feel confident not using the measured miles. Instead I just ran out three miles and back two. Very lame and something I give Meagan and the Queens' ladies a hard time about for running boring courses.
Splits:
5:31, 5:26, 5:35 (but I ran way past the 3 mile maker), :09 (to get back to the 3 mile marker),
4:58, 5:33 for 27:15 total on the watch. Closer to 26:55 had I not used GPS.
Not the best, not the worst. I really wanted to crush that fourth mile. I had thoughts of running 4:50 or faster. I was very comfortable, as I should be, at 5:30s for the first part of the workout. When I made the turn, I quickened the turnover and started pressing. I just couldn't get going all the way and had to settle for a split just under 5-flat. The last mile was also rougher than I envisioned. I think my splits were something like 2:49/2:44. The last mile also included a very slight detour through the award's ceremony for Run for Peace.
I cooled down back to Old Bell, switched back into trainers and then cooled down some more. I was pretty well soaked in sweat when I finished up.
Friday, April 30, 2010
Solo on the Booty Loop
Time: 56:47
Distance: 8.55 miles
Pace: 6:38
Map
With Meagan out on the west coast I was solo on this morning's run around Freedom Park and the Booty Loop. The pace was noticeably faster too. I didn't feel nearly as sore after the speed development session as I did last week. The legs definitely have a bit more pop in them.
Distance: 8.55 miles
Pace: 6:38
Map
With Meagan out on the west coast I was solo on this morning's run around Freedom Park and the Booty Loop. The pace was noticeably faster too. I didn't feel nearly as sore after the speed development session as I did last week. The legs definitely have a bit more pop in them.
Thursday, April 29, 2010
Speed Development
Time: 65:16
Distance: 9.02 miles
W/u: 42:47 for 6.01 miles
W/o: 2 x 100m @ 85%, 2 x 50m @ 100%, 2 x 100m @ 95%
C/d: 22:29 for 3.01 miles
I drove over to JCSU this afternoon for some speed development. Last week beat me up pretty good, but I know it's all a process to getting the fast twitch fibers to start firing efficiently again. Today's workout on paper seemed pretty easy, but trying to run near all out and relaxed is a challenge at this point. I basically strain off the line and run tense until the tape.
I put in 6 miles from the track to the cemetery and was able to meet up with Simon and Jenna. She was going to join me in the embarrassment of sprinting on JCSU's track. I even brought spike at her suggestion because there might have been some "races" planned. Simon was doing a swift 12 x 300 workout with a minute rest and ended up probably averaging 43 high to 44 low.
I did some drills and light strides prior to slipping into spikes for the first time in about a year. It was fun getting that fast feeling again. Once you put spikes on, you know it's time to run fast.
I didn't time any of the workout except my final 100m. I did the first effort with a floating start and all the others were from a standing start. I had plenty of rest between sprints, I'd guess around 2-4 minutes. The race between Jenna and I wasn't even close as her blades were no match for my raw strength. Just kidding, it was definitely the slowest 100m race in recent history on that track. Even the Mondo surface couldn't bring us to respectability.
Any guesses on the final 100m? I hand timed it with my Garmin so the accuracy might be a little off based on when I could hit the buttons. However, I was pleasantly surprised with the time knowing I was already starting to feel the effects of the two 50m efforts.
Free pair of Balega socks to the individual who gets closest. Mini-contest ends Monday at 12 pm EST.
Distance: 9.02 miles
W/u: 42:47 for 6.01 miles
W/o: 2 x 100m @ 85%, 2 x 50m @ 100%, 2 x 100m @ 95%
C/d: 22:29 for 3.01 miles
I drove over to JCSU this afternoon for some speed development. Last week beat me up pretty good, but I know it's all a process to getting the fast twitch fibers to start firing efficiently again. Today's workout on paper seemed pretty easy, but trying to run near all out and relaxed is a challenge at this point. I basically strain off the line and run tense until the tape.
I put in 6 miles from the track to the cemetery and was able to meet up with Simon and Jenna. She was going to join me in the embarrassment of sprinting on JCSU's track. I even brought spike at her suggestion because there might have been some "races" planned. Simon was doing a swift 12 x 300 workout with a minute rest and ended up probably averaging 43 high to 44 low.
I did some drills and light strides prior to slipping into spikes for the first time in about a year. It was fun getting that fast feeling again. Once you put spikes on, you know it's time to run fast.
I didn't time any of the workout except my final 100m. I did the first effort with a floating start and all the others were from a standing start. I had plenty of rest between sprints, I'd guess around 2-4 minutes. The race between Jenna and I wasn't even close as her blades were no match for my raw strength. Just kidding, it was definitely the slowest 100m race in recent history on that track. Even the Mondo surface couldn't bring us to respectability.
Any guesses on the final 100m? I hand timed it with my Garmin so the accuracy might be a little off based on when I could hit the buttons. However, I was pleasantly surprised with the time knowing I was already starting to feel the effects of the two 50m efforts.
Free pair of Balega socks to the individual who gets closest. Mini-contest ends Monday at 12 pm EST.
Wednesday, April 28, 2010
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.
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.
Shakeout Miles
Time: 22:21
Distance: 3.08 miles
Pace: 7:15
Map
Just some easy miles on the legs to wake them up.
Distance: 3.08 miles
Pace: 7:15
Map
Just some easy miles on the legs to wake them up.
Tuesday, April 27, 2010
April Showers
Time: 62:33
Distance: 8.53 miles
Pace: 7:20
Map
I met up with Caitlin near Uptown and we jogged over in the direction of JCSU. I was planning on doing some 400s on the track while some other CRC members worked out. Jay, Aaron and some others met us about a mile from the track and warned us that the workout might not be happening. A youth track team was competing in a meet despite the rain and threatening thunder storms. I figured the meet would be called due to weather, but that wouldn't be the case until after we already hit up the cemetery.
I decided that I would just complete my workout tomorrow when the weather was going to hopefully be nicer. Jay and Aaron did some one minute pickups while Caitlin, Matt and I ran around about a 1k loop. We were all soaked by the time we started running back to the track where we found the meet had finally been canceled. I'm glad I ran a few miles this morning otherwise today would have been a bust.
Distance: 8.53 miles
Pace: 7:20
Map
I met up with Caitlin near Uptown and we jogged over in the direction of JCSU. I was planning on doing some 400s on the track while some other CRC members worked out. Jay, Aaron and some others met us about a mile from the track and warned us that the workout might not be happening. A youth track team was competing in a meet despite the rain and threatening thunder storms. I figured the meet would be called due to weather, but that wouldn't be the case until after we already hit up the cemetery.
I decided that I would just complete my workout tomorrow when the weather was going to hopefully be nicer. Jay and Aaron did some one minute pickups while Caitlin, Matt and I ran around about a 1k loop. We were all soaked by the time we started running back to the track where we found the meet had finally been canceled. I'm glad I ran a few miles this morning otherwise today would have been a bust.
Shakeout Miles
Time: 25:30
Distance: 3.51 miles
Pace: 7:16
Map
I originally wasn't going to run this morning, but decided to put in a few miles around 11:00 am. I found a break from work and laced up the kicks for a jog along the greenway. I mainly did this to allow myself to stretch out prior to this evening's workout at JCSU.
Distance: 3.51 miles
Pace: 7:16
Map
I originally wasn't going to run this morning, but decided to put in a few miles around 11:00 am. I found a break from work and laced up the kicks for a jog along the greenway. I mainly did this to allow myself to stretch out prior to this evening's workout at JCSU.
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