5M Tempo with Billy

Goal:
5 miles tempo with several options depending on how I feel
1) 630 - 640 pace
2) 630 pace for first mile, and then progression down to 610 for last mile
3) 630 pace for first mile and then 610 pace for rest of run

Actual:
11 miles total with 5 mile tempo at 609 average
2.7 mile warmup
5 miles via 625, 616, 613, 600, 553
3.3 mile warmup

What a relief to have a successful workout! The goal here wasn't to hit a specific time, but more to finish feeling good about myself. I'm sure that in a couple of weeks I'll be feeling just like my normal self.  This is the main reason why I love running: it's always a process and it challenges me to keep my chin up even when my body isn't responding positively all the time. I'm on the rebound to feel good again in my workouts and I'm predicting this rebound will coincide with the change in temperature as we adjust to the fall season.

14M with 4M Tempo + 2 Miles at 5:43 Pace

Goal:
13-15 miles total with 4 miles progression at 610-615, 600-605, 550-555, 540-545, 800m jog rest, 1-2 miles of 200m on / off at 40s/50s

Actual:
2.25M warmup
4 miles progression in 23:24 via 608, 555, 545, 536
.55M jog rest to Duke track in 4:25
2M of 200m on / off on track in 11:25 via
38/46/38/46/38/48/39/48/37/49/38/47/38/50/78
4.8 miles cool down in 39:00 for almost 14 miles total

I'm only updating my blog for my classmate Kishor.  My life is actually rather boring, but if he likes reading about workouts with strange words (like fartlek) and sayings (like 4x2), then I'll honor that.  I ran from my house at 635AM and met Billy halfway at the Duke East Campus loop. I had mapped out a 4 mile loop that ended right at the Duke Chapel so that we could run over to the Duke track within our half mile rest distance.  Since I did just PR in the 10K on Saturday by running 1.5 miles up a huge bridge and then 1.5 miles back down said huge bridge, I was a bit worried about my ability to hit the target times for the workout.  We did 1.5 loops of the Duke East Campus Loop before heading onto Campus Drive to take us to Main Campus.  I was surprised at my mental resolve to push the pace down as each mile passed.  We were a little ahead of the target paces, but I was huffing and puffing and my legs were tired.  Once we got to the Duke Track, I led the first 200m and we alternated leads for the next 8 repeats.  I felt much better on the track than I was expecting, so it was a pleasant surprise to run so well after a tough race weekend.  Not gonna lie though, I definitely stopped and put my hands on my knees for a solid minute after the workout was done.  I was spent!

Broken Mile Repeats

Goal:
3-4 x (1000m-200m rest-400m) and 400m jog between sets:
330/80
328/78
326/76
324/76

Actual:
3.5 ish warmup in 27 min
1000m, 200m rest, 400m hard, 400m rest x 3
325 (54) 79 (1:53) 1 mile in 5:40
323 (59) 77 (1:56) 1 mile in 539
322 (59) 76 1 mile in 537
2.5 mile cool down on al buehler for 10 miles total

I love when Coach T-Bone gives me the option for how many intervals to complete.  Typically, if he gives me this option for a race-week workout, I definitely go on the lower end.  Out of habit, I did that today and opted for only 3.  As you can tell from the splits above, Billy and I definitely went out a little too hard on all of the 1000m repeats, so I felt like I had earned the right to only do 3 intervals.  At this point, there's not much more work I can do to affect the result of my race this Sunday.  I'm really excited to put my "MBA" fitness to the test and see what I'm able to accomplish while juggling a rigorous schedule of run, work, MBA homework, sleep, repeat.  I don't know if my fitness is where it was in June when i ran 56:46 en route to my half marathon PR, but I don't feel like it's out of reach to run 5:45-5:40 pace for the majority of this race.  The goal for me is to have fun and enjoy the beautiful scenery of DC as I run by all of the Capitol's monuments.  

Solo 200m on / off

Goal:
10 miles with 20 minutes of 200m on/off at 40s/50s

Actual:
3 miles warmup
4 miles in 23:17 of 200m on/off on the track with slow laps 48-49 and fast laps around 38-40 with last one @ 36
3 miles cool down for 10 miles total

I waited until after my MBA classes today to do this workout.  Since there's a mile race tomorrow in Raleigh, that meant that I had no company for this one, and it wasn't as bad as I had expected. I knocked out 16 laps on the track with purely my own motivation preventing me from quitting.

Tempo in CLT

Goal:
2.5m @ 600, 800m jog, 1m @ 540 or faster, 800m jog, 2.5m @ 600

Actual:
3 miles warmup at 530am
2.5 miles via 557, 602, 251 for 14:50 total
800m jog in 3:43
1 mile in 531
800m jog in 412 includes quick water stop
2.5 miles via 551, 552, 251 for 14:34 total
2 miles cool down for 12 total

It definitely doesn't feel like September yet! The humidity this morning in Charlotte was strong and I could tell by the amount of sweat drenched in my shorts after just ten minutes of running.  Further solidifying my belief that Charlotte is quite possibly one of the best cities for "urban running," a group of about 8 people headed over to the Dilworth Speed Loop to knock out a variety of workouts.  For this one, I had the company of David Willis and Billy Shue and we are all in about the same shape, so it worked perfectly.  While it was not as easy as I would have liked for the last 2.5 miles, I felt really great on the fast mile. Slowly getting into half marathon shape again!

Duke Track with Amanda and Billy

Goal:
10 miles total with 3 x (600m @ 155-56 (200m jog) - 400m @ 76 (200m jog) - 200m @ 35 (200m jog) 400m rest between sets

Actual:
3 + miles warmup
600m-400m-200m times with (rest)
155 (69) 76 (65) 35 (2:07)
154 (67) 76 (68) 35 (2:21)
154 (73) 74 (76) 35
2.7 mile cool down for ~ 9.8 miles total

Today Billy, Amanda and I laced up our flats for some more fun on the (squishy) Duke track.  A deep fog spanned across the track, covering us with a blanket of thick, wet air.  Maybe that's why I felt so terrible today.  Billy and I had a different workout than Amanda so we got going before she started her 1000m repeats.  The workout today was short and I thought that I would nail it effortlessly.  Instead, both Billy and I felt pretty tired.  Even though we hit the times, it felt like I was trying for a much faster time.  I was glad that I was able to push through even when my legs felt like lead weights in the water.  

Fortunately, I have Beat the Heat in just three days, which allows plenty of time for the legs to start feeling a bit more frisky.  I am really excited for this race since it's at Wake Forest and the start line is literally right outside the football stadium and where we had several student-athlete semi-formals.  As always, there's a solid group of women coming to compete and I hope some fast times can be posted.  Not going to lie though, I'd love to stand on the top of the podium as a proud Demon Deacon!

200m Repeats with Amanda and Billy

Goal:
10-12 miles with track workout of 3200m cutdown tempo, cutting down each 800 (3:00, 2:56, 2:52, 2:48) - easy 3:30 jog - 8 x 200 @ 36-37 with 200m float (no slower than 60s).

Actual:
34 minutes warmup for ~4.6 miles
3200m in 11:36 via 90, 90, 85, 90, (mile in 5:56) 85, 86, 83, 83,
3:34 jog rest for ~ 600m
200s w/ 200m jog via 36 (55), 36 (55), 34 (57), 36 (56), 35 (59), 35 (58), 35, (56), 36
~3.3 cool down for ~ 12 miles total

Remember how last week I said that Billy was going to be a recurring character in my training life?  Well, I've just added another one to the mix!  Amanda LoPiccolo just so happens to live less than 2 miles away from me and also has the exact same two races next on her schedule (AND she's a chiropractor!).  We've teamed up to push each other and run faster!  I really lucked out in my location for living here because of that.

Even though I've only been here for three weeks, somehow I found myself at the track introducing two Durhamites to each other.  After Billy and Amanda officially knew each on a first name basis, we went about our business to do the workout.  

Billy and I worked together by alternating leads every 800m during the 3200m interval.  It didn't feel hard, which is no surprise, since it was slower than my half marathon pace.  However, once we hit the track with Amanda to do the 200s, I immediately knew why Terry had said the focus of the workout was the 200s and not the 3200m.  Amanda and I took the lead for the first couple and I realized that I had forgotten how you're supposed to run on the track...by tucking in and letting the leader do the work.  Then you rotate, and repeat.  I promise I used to be good at that (just ask my Wake teammates!) but somehow it felt awkward and unnatural.  Not because I didn't trust Billy or Amanda to do a perfect pace, but because it felt like we suddenly weren't helping each other as much.  I guess on roads, training for a marathon, I'm used to running side-by-side next to Laurie in a workout, not sitting on her ass waiting to kick.  If I'm doing this whole speed thing for the next couple of weeks (or months) then I better get used to it!

All that being said, it was a good workout.  It was great to have Amanda there to push me as she definitely has some wheels.  All three of us are doing Beat the Heat next weekend so I'm hoping that we can all work together to pound out a 5k at a quick pace.

Track Reunion in Charlotte

Goal:
1600 (3:30 rest) - 4 x 400 (60s rest, 3:00 after #4) - 1200* (3:00 rest) - 2 x 200 (60s rest). targets: 1600 in 5:15-5:20, 400s in 76, 1200 in 3:51-3:55, 200s in 36-37 

Actual:
20 min warmup
5:15 (600m in 3:31)
75 (200m in 66)
77 (59)
76 (60)
76 (400m jog plus water 2:49)
3:54 (400m jog plus water 2:52)
36 (200m in 62)
34
1.3 mile cool down for ~8 miles total

pm: 3.6 miles for 11.6 miles total for day 

This week I headed to Charlotte for a couple of days to help lead an all-day planning session at work. Laurie and Nathan were kind enough to host both Garrett and me during our stay, so it was no surprise that Laurie and I decided to do this workout together.  We went to Providence Day's newly remodeled track and had the extra company of Billy and Caleb for this.

Everything went as planned and I felt really smooth on all the intervals.  Caleb stayed right with me through most of this, which helped tremendously.  Since Laurie has the Napa to Sonoma Half Marathon this week, she held back a tad.  I am really excited to put all this speed to the test at the Beat the Heath 5k! 

In the evening, I did a nice social double with Aaron, Michelle, Nick and Garrett biking.  It's tough coming to Charlotte since I still feel like it's home, even though I don't have a physical home there.  

Duke Track Workout

Goal:
9-12 total with track workout: 1200, 3x400, 3x300, 3x200

1200m @5k pace (shoot for a few seconds faster than 4:00)
4:00 rest (can jog or do whatever you need to cool off / stay loose, etc..
3 x 400 @ 79-80 with 200m jog. Take 400m after the 3rd 400
3 x 300 @ 57 or faster with 100m jog between and 400m jog after the 3rd 300
3 x 200 @ 37 or faster with 200m jog.

Actual:
3.2 mile warmup at Duke Sally Meyerhoff Trail with Billy
1200m in 3:55 via 81, 77, 77  (3:28 600m jog)
77 (67 200m jog)
77 (64 jog)
77 (2:45 400m jog)
55 (32 100m jog)
56 (32 jog)
56 (2:34 400m jog)
35 (59 200m jog)
36 (57)
35
2.5 mile cool down for almost 10 miles.

At 6AM, I met my new best friend Billy Askey at the gravel lot near the Duke Track and Al Beuhler trail.  I didn't think I'd have anyone for this workout and he came out of the woodwork to join me.  I was in luck!  

Today was a stark contrast to last week, where I felt tired and stiff and ultimately had to call the workout short due to a jacked up shoulder.  While the shoulder isn't 100% quite yet, it's at that point where it's not as debilitating.   With the clouds looming over and the muggy air smothering our lungs, we began the descent down the stairs into the Duke stadium, ready to hit the start line.

At the start line, I doubted whether I'd be able to hit the times that Terry had prescribed. It's funny how quickly things can change.  After 400m, I knew that the workout was going to go well and that I would hit times faster than that.  Sure enough we did.  I took charge on leading the pace and Billy set in directly behind me on my right shoulder.  We made circles around the track in perfect cadence and finished feeling satisfied with our effort. 

I also know that Billy and I will likely get in a lot of miles over the next several weeks...up until he has his first baby!  So happy to have found someone to do some workouts with.  

One Last Tempo with Laurie and Eric

Goal:
12-14 miles with 7 miles wave tempo starting at 548 (target range 546-555) and alternating with 615-625

Actual:
3.7 mile warmup
7 mile wave tempo in 41:05 @ 540, 608, 543, 604, 535, 615, 540
2.7 mile cool down for 13.4 miles total

My last big workout before Grandma's Half was a success.  After Saturday's bomb of workout, I needed that!  It was quite possibly my last tempo as a permanent resident of Charlotte and with Laurie, so I'm glad I can leave on a positive note.  At 5:50AM, I warmed up with Michelle and Phill before dropping them off and continuing on my way to get Laurie and Eric.  We decided to do two loops of the 2-Mile Dilworth Speed Loop before heading down to the Sugar Creek Greenway for the remaining miles.

Laurie and I started it off a little quick, but the pace felt reasonable so I went with it.  After that one, Eric told us that we "weren't being disciplined," but he was wrong.  Whenever I go out too hard, I calculate what are the odds that I can continue at that pace or faster and if the odds are in my favor, I continue pushing forward.  Today was one of those days where the odds were good and I ignored Eric.  Oddly enough, I felt pretty terrible on mile 5 because I had a weird breathing issue / stomach cramp that was making it very difficult for me to maintain my composure.  I told myself to just ignore it and it would go away.  Sure enough, it did.  It's these sort of tactics I need to employ in the race should something go terribly wrong.

I felt really good about this tempo and it shows that running 5:48 pace or faster for the half in just 10 days is completely within reason.  As Terry told me a couple weeks ago, running sub 5:50s should feel quite manageable in the first hour at Grandma's and the last 15 minutes or so will just have to come from racing tough.  I am ready.

2 x 4 Miles Fail

Goal:
15-16 miles with 2 x 4 miles @ 5:47 pace with 4-5 min rest between

Actual
4 mile warmup starting at 545am
4 miles in 540,544,547,548 (downhill first 2 miles)
5 min jog rest for maybe half a mile
2 miles in 550,610 and then I jogged
5.5 miles cool down super slow

I went out too fast today.  I even had the luxury of Bert's company for this, but clearly I was just exhausted.  I wish I could have finished this workout, but it just wasn't in the cards.  After I bailed on the second set, I could barely muster sub-8:00 pace for the cool down, which rarely happens these days.  I had squishy shoes from the ridiculous amount of sweat that had accumulated in my socks and my soles, but I don't think that there needs to be an explanation for a crappy workout.  They happen.  I think this is only my third bad workout in the entire cycle, which is actually pretty great for me.

Just because I didn't finish this workout doesn't mean that I can't run 5:47 pace in two weeks.  It just means that my body is ready for taper and once I give it that, my legs will likely feel fresh and ready to roll. I also absolutely MUST not go out faster than 545 pace at the race. I will not feel good. I race better if I negative split so I want to try my damnedest to do just that. 

3 x Broken 1.5 Mile Repeats

Goal:
3x1.5M with each 800m at a different pace @ 254, 300-307, 240-245 with 3:00 rest.  Option to do one mile of 30s on / off if I feel good

Actual:
2.7 mile warmup
3 x 1.5 mile with 3 min rest for 5.3 miles in 31:12 minutes for 5:53 pace
2:51, 2:57, 2:37 (3:02 for .4 mile of rest)
2:45, 2:59, 2:39 (3:04 for .4 mile of rest)
2:44, 2:58, 2:36
4.4 mile cool down in 34:00

This workout was awesome! It was really fun to break the 1.5 mile into 3 different segments with different target paces.  It also helped tremendously that at 530AM Laurie, Aaron and Eric joined me.  We did this on the 2 mile speed loop but went on the turnaround at Park Road so we didn't have to do a sharp turn on the faster 800m. This worked out perfectly as the jog back to the start was about 3 minutes exactly. 

We took out the pace too fast on the first 800m and Eric stated frankly after 400m this fact.  Aaron said "okay."  We continued on our way.  I was feeling good and it appeared Laurie was too so I didn't really want to hold back any and I vowed I would hit the same paces (or roughly around them) for the remainder of the workout.  On the last set, Aaron took off with just 400m to go and I already knew we were rather quick. Although I finished last by a couple of meters, I felt really pleased with what I had accomplished.  Granted, it wasn't many miles of work because the focus is on my big workout on Saturday, but these paces were fairly easy to hit.  

I think the average pace without the rest for the 4.5 miles of intervals was 5:34, which is exactly what I ran in the 8k this past weekend.

At this point in my training cycle, I feel like things are just really falling into place. It's nice to be able to run 5:53 pace with 3:00 jog rest for over 5 miles and not feel like it was anything crazy. I felt really strong out there today and knew that even if we went out a little fast in the first 800m that I would be able to run just as fast for the remaining 2 intervals.   Now I just hope I can do the same on Saturday.

Solo Pyramid Workout

Goal:
2k @ 547 (75 sec) - 1k @525 (2min) - 600m @ 520 or faster (2min) - 600 (2min) - 600 ( 2-3min) - 1k (75sec) - 2k

Actual:
3 mile warmup
2k in 5:38, 1:20 (1:15)
1k in 3:21 (2:01)
600m in 1:58 (2:03)
600m in 1:58 (1:52)
600m in 1:58 (3:01)
1k in 3:20 (1:16)
2k in 5:35, 1:19
6 miles total with rest in 38:00
3.25 mile cool down for 12.25 miles in am
4.5 miles in pm for 16.9 miles total for day

I forgot how much I absolutely LOVE speed workouts.  Somehow, even without my standard entourage of workout buddies, I was able to absolutely crush this workout...and enjoy mostly every second of it.  I love when a plan falls together.  

My paces were faster for the 2k and 1k segments at the beginning and I realized that since I had taken it out hard in the beginning that I would have to match that pace in the end.  I did just that.  I actually was quite thrilled with this workout and hope that it bodes well for my 8k this weekend in Durham.  I didn't say much on my cool down to Michelle because I don't want to jinx anything.  Plus, I need to be killing the endurance workouts at this point, so hopefully it all means a good half marathon is to come. 

20 x 400m Wave Tempo on the Track

Goal:
20 laps alternating every 400m at 1:20 and 1:40.  Pace should roughly come out to 30:00 for 8,000m

Actual:
2.5 mile warmup
20 lap in 29:30 total with fast laps typically at 1:19-1:20 (had one slow one at 1:23) and the slow laps at 1:35-1:40.  Did the last 400m that was supposed to be slow in a 200m slow and 200m fast (:38)
2.5 cool down for 10 miles total

After a crappy workout on Wednesday, I really wanted to crush this workout and run faster than what Terry had prescribed.  Unfortunately, on the warmup, my legs felt like garbage.  I began creating certain mental tactics that would help me tackle the workout successfully.  Mainly, I told myself that it really was only 10 hard 400s at 80, which isn't a hard workout for me at all.  I also told myself that I can run 26:45 in the 8k on the roads with competition, so all I was asking was for my body to do that three minutes slower on the track.

I came to the track and a guy I had never met, Austin, was there ready to help me out and also get in a good workout himself.  The next 20 laps with Austin went by without a hitch and that terrible feeling in my legs eventually went away and I was able to run faster than what Terry had asked.  Despite the humidity, I powered through and had a decent workout.

Workout Fail

Goal
4x 2 Mile @ 5:48 with 2:00 rest or less

Actual:
3 mile warmup
2x2 Miles @ 5:49, 5:46 (1:46 rest) and 5:44, 5:55
6.5 miles cool down in 46:00 for 13.5 miles

PM:  5.5 miles with Laurie easy for 19 miles total on the day

After I bailed on this workout on Tuesday because I was still recovering from only 4 hours of sleep on a plane, I went for take two on Wednesday.  I failed miserably.  I just didn't have the mental capacity to handle this workout today and decided to do a longer cool down instead and to focus on the rest of the week.  Typically I have about 2-3 bad workouts a month, and this training cycle I can think of only one other bad workout, so my record is actually going quite strong.  I'm not too worried about the fact that I had difficulty finding the motivation to finish this workout and am happy to run hard in the 400m workout and long run tempo that I've got outlined for the rest of the week.  Sometimes life catches up with me and affects my workout and I just have to move on to the next one! That's what today was all about.

5k-4k-3k-2k-1k

Goal:
14-16 miles with 5k @600, 4k @555, 3k @550, 2k @545,  1k @540 all with 2:00-3:00 min jog.

Actual:
2.25M warmup
5k (3.1M) @ 556 ave - 18:28 via 559, 559, 553 (uphill), :35 (2:24)
4k (2.48M) @ 547 ave - 14:23 via 548, 557 (uphill), 2:38 (2:51)
3k (1.86M) @ 543 ave - 10:40 via 543, 453 (3:00)
2k (1.24M) @ 541 ave- 7:05 via 540, 1:25 (3:00) bathroom break
1k (.62M) - 3:28
10 miles total in 1:02:47
3.1 mile cool down in 23:52

Another humid, early morning here in Charlotte!  Thank goodness for having Aaron on this one because the thick air made it tough to be out there.  I'm a little behind on my blog so I don't really remember this one much.  I was really happy that I hit the times that coach had prescribed, despite having some GI issues along the way.  This workout was a sign that things are moving in the right direction to have a nice PR at Grandma's half marathon.  

4 x 1.5M on the Speed Loop

Goal:
13-15M with 4 x 1.5M with 800m jog rest
First mile @ HMP (5:48) then last 800m @ 2:47 (10k pace of 535)

Actual:
3 miles warmup
4x1.5 via 7.35M in 44:25
832 - 545, 247 (3:36 .48M jog)
830 - 542, 248 (3:45 jog .5M with water stop)
829 - 544, 245 (3:13 .37M jog)
833 - 547, 246
3.5M cool down really slow for almost 14 miles

This morning's nice 520AM start didn't seem to affect me nearly as much as the humidity.  In the early hours, I was already drenched in sweat one mile in when I met Laurie halfway. Both of us felt bad as we jogged our warmup and I hoped those feelings would pass.  We headed to the Dilworth 2-Mile Speed Loop so that it would work out perfectly for the rest.
Dreadfully, I started the first interval and immediately we were breathing really hard, even though we could still talk. I broke away from Laurie for the faster 800m part for first two sets. On those sets, the 800m fast portion was almost all on a slight uphill and that was really tough on me to get the legs moving.

By second interval, we weren't talking. Laurie was done after two so I took a bit longer of a rest to grab water on Rebecca's porch.  Once Laurie headed home, I chose to turn a different way for the 800m fast part so that I could use the slight downhill / flat instead of the uphill on Park Ave. On the last interval, my legs felt really heavy and I had to push HARD to hit the times, hence why my times are a little slower. 

While I hit the workout targets, it was a bit tougher than I would have liked.  I typically don't do too well solo, so I was happy that I was able to run fast even by myself. Also, as I already mentioned, it was more humid than I am used to.  I just need another couple of weeks for my body to adjust to the heat and then it will be a non-issue.  

200 Meter Repeats on the Track

Goal:
2-4 miles of 200m on / off track session (to practice precise pacing and also to come away with an avg. pace to get in a tempo effort) - 200 on (40) - 200 off (50) for anywhere from 3200-6400 meters (cutting anywhere in between is fine, even if an odd distance)

Actual:
3 miles warmup
3 miles in 17:30 with 400m anywhere from 39-40.5 and the off anywhere from 46-49 with mile splits of 548, 551, 551
3:41 jog rest with some fast with Michelle, then 2 more with chad at
37
50
37
18 min cool down for 10 miles cool down

At 6:45AM on Friday, I headed out the door with Aaron, Michelle, Chad, Phil and Danielle to the JCSU track.  JCSU was prepping for graduation, so there were 3 huge boards right after the start line to protect the track from the trucks carrying stage equipment.  The boards were a little wobbly, so we decided to start first with the slower 200m.  Of course, we went out a little too fast (43) but eventually brought it back to a slower pace, closer to 50s.  The workout was really fun with such a big group, but I definitely started to feel tired after 3 miles, so I called it quits.  Then after doing an easy lap and 200m fast with Michelle, I decided to jump in with Chad to help him finish up the last of his workout.  It was good to get in the work and it wasn’t overly exerting.  On Saturday, my legs felt totally fresh so I realized that I probably should have just done 4 miles of the 200’s.  Oh well!

April So Far

So, I did a work out today.  Just because I haven't updated my blog doesn't mean that I haven't been putting in work. Yes, it's not very typical of me to let my blog go beyond two weeks without an update.  However, this April weather in Charlotte has been absolutely unbelievable and amazing, so I didn't want to waste time indoors updating a blog that has no more than five readers. Since my last post, lots has happened.  I became an aunt to Elijah Taylor Chrisman, won two races and spent 7 days on a grand Midwestern tour with my family.  I guess I should start where I left off…

After the Cooper River Bridge Run 10k, I took three days off from running for a mini mental break. I take such breaks throughout the year, even when training has been going well, so that I can ensure I don't burn out 12 weeks later.  Training has been terrific, but I've learned too many times that overtraining can crop up out of nowhere, so I'd rather be safe than sorry.

Not many days after the break, I spent time in Ohio and Illinois visiting my newborn nephew for a Chrisman family reunion with my siblings and parents.  I enjoyed lots of slow runs with my dad and my high school coach.  I even managed to get in some quicker runs too so that I had ample reason to savor the homemade family dinners every night. I watched the Boston Marathon coverage with my parents, both veterans of Boston (their last was at the 100th anniversary race), and enjoyed hearing some memories of their glory marathon days.  Admittedly, with Meb's win and other gutsy performances from girls coached by Terry, I was inspired to perhaps race a marathon this fall before I go to China for my Duke MBA residency. We'll see.

Upon my return back to Charlotte, Coach T-Bone had me jump right back into training. Weeks run with 75 or more miles are commonplace again.  It was tough the first week back, but now I feel well adjusted...After all, I’m on a road to PR at the Grandma's Half Marathon on June 21.   In the last week or so, I've had a terrible workout, a five mile race win and PR, and, finally, a solid workout today:

Goal:

2 x 3.5M with first 2 miles @ 600-605 and last 1.5 miles @ 5:50. 1 mile jog rest between in 7:00.  Option to stay at 600 if weather sucks or I feel bad, or option to go faster than 5:50 if I feel good. 

Actual:

3 mile warmup

2 x 3.5M via

3.5M in 20:38 (601, 600, 545, 252)

.96M uphill jog rest in 6:49 (7:07 pace)

3.5M in 20:23 (555, 553, 542, 249)

3.4 mile cool down for 14.4 miles total

Surprisingly, a 5:20AM start time didn't deter me from hitting the pace goals in this one.  It didn't hurt that Laurie and Eric were along for the ride (or more accurately, they were dragging me along).  The route we chose almost perfectly mimicked the Grandma's race course. Conveniently, at the moment where we needed to pick up the pace, the course started rolling downhill for about 1000 meters, which naturally propelled us forward.  Similarly, Grandma’s course is slightly downhill and flat.

On the first set, we ran together as a pack and we hit all the target paces without an issue.  After a quick sip of water, we ran a mile back up the hill from Freedom to hit the top of the Speed Loop for the start 3.5 mile loop again.

After 400 meters, I could tell that the pace was brisk (5:35) so I backed off a little so that I could have enough left in the tank to pick it up later.  Laurie and Eric charged ahead, while I hung back and coaxed myself into not falling apart and, instead, believing that I was indeed still ahead of the target pace.  A couple of times, I even wondered if my Garmin was telling me the wrong times, but then I realized that they were just running really, really fast.  I was just running fast.  With the pair just 15 meters ahead of me, I slowly reeled Laurie in as we approached the finish line.  Once finished, I felt pretty damn accomplished.  My target pace for Grandma's is sub-5:50 and I hit 5:49 pace average for the last set.  While that pace didn't feel quite as easy as I would have liked, I have just under eight weeks left to focus on that pace and to get even stronger and faster.

Week of May 31
52 Miles
10k race in 34:45 (PR)

Week of April 7
34 Miles
11 Mile MLR

Week of April 14
75 Miles
13 miles with 3 miles @ 6:00 average
16 miles @ 6:48 average
1 Double

Week of April 21
77 Miles 
6 x 1000m @ 3:36 - 3:29 with 1:00 rest
5 Mile race in 28:07, with long cool down for 18 miles total

Pre-Race w/ Tim

Goal:
10 miles with 4-5 x 400M @ 80 w/ 90s rest, 1 mile @ 530-535, 2:30 rest, 4-5 x 400m @ 78

Actual
3 mile warmup
4x400m in 78, 78, 78, 76 (w 72-84s rest)
1 mile in 531 (2:16 rest)
4x400m in 78, 78, 76 75 (w/ 80-87s rest)
3 miles cool down for 10+ miles total

Today’s 5:30AM workout can best be summed up with Tim’s Facebook post:

Speedwork with Caitlin. Very 'unique' motivation. I heard "hurry up old man," the lie of "after these 400s this 535 mile will feel super easy," "you dropping back motivated me to speed up even more" and my personal favorite "don't pass out cause you're way too heavy for me to pick up and move”

While the above makes me look like an arrogant POS, I promise that Tim enjoyed every second of this workout.  We really pushed each other on the 400s and I definitely ran faster because Tim was there.  I feel really fast and strong going into Cooper River.  Now I’m just hoping that the win cooperates some!