60.9 Miles
0 Doubles, 7 runs
5 miles below goal weekly mileage
1 workout
So, if you're actually a regular follower of my blog, you might be wondering why I did not post about another workout this week. However, knowing that my blog doesn't quite have the comedic effect that Megean Nedlo's blog has, I'm doubting that you questioned my lack of workouts. Despite the fact that Meagan and Jordan were 1,197 miles away from Charotte in Texas, I picked up the exact same bug that they recently just overcame. The sore throat, scratchy voice, sniffles and mini coughs have plagued me (and my running) over the past three days. You read that right, I picked it up after Thanksgiving. While I had a 6x3 min fartlek planned for Friday, I scrapped that as my head felt like it might explode and that my lungs might be displaced while I coughed. For that reason, I kept it simple, but was still able to get a nice long run in of 16 miles on Sunday with Matt and John at Davidson in the mid afternoon.
I hope to return back to my normal routine of workouts next week, with the understanding that effort is the important aspect to focus on until this sickness passes. I won't focus so much on pace so that I walk away with a positive attitude.
Most importantly, I was able to still reach a respectable weekly mileage while away on the Thanksgiving holiday and spending time with Garrett's family. I had a great time cooking a Thanksgiving meal with their family. Undoubtedly, I missed my own family, but since I still have Costa Rica still fresh in my mind, I felt much better than I otherwise would have.
Sunday, November 28, 2010
Tuesday, November 23, 2010
4-Mile Tempo with Lat
Goal: 25 minute tempo at 6:00-6:05 pace
Actual: 4-Mile tempo at 5:51 pace (5:57, 5:49, 6:00, 5:41)
This morning I woke up at 5:45am to prepare for a 4 mile tempo with Lat. I was supposed to meet him at the Brixx at East Blvd at 615am, so I had 13 minutes to get ready. I was out of the door by 5:57am, an accomplishment in itself. I met him right on time, and we ran back a couple of blocks to our unofficial start line at Dilworth Road East / East Blvd.
For the first mile, we went out a little quick, and Lat pulled us back in to a respectable pace. This mile was flat, then downhill, then a little uphill as we turned on Sterling Ave, Mr. Garmin showed 5:57. The second mile we both knew was going to be the toughest, but we pushed forward and ran actually quite fast on this rolling section. Our breathing was more labored at this point, and when Mr. Garmin beeped, I knew why the breathing was heavier, as we came through in 5:49. To me, the flat section of the Booty Loop is always the toughest because it is flat and you think that you can slow it down a little bit because you were just pushing on the hills, but you really can't. The effort seemed to be most difficult on this third mile and I focused on keeping my breathing under control. We came through right at 6:00 flat and you can tell by this time that Lat and I settled in a little bit during this mile. The fourth mile was flat and then downhill, so definitely the easiest of the four segments. It's pretty fun to just let your legs run with a mind of their own down a hill at the end of a tempo, and that's exactly what I did. Running this last portion didn't require too much thinking; I just trusted my legs would carry me to a fast time.
Next time I do a similar workout, I hope that my breathing feels better. I also felt pretty uncomfortable at that pace, so I want to feel like the tempo is an easier effort the next time I do it. I am pleased with the time as it is faster than my goal going into it. Lat's company was essential, and I am grateful for having him out there to push me. On that note, I am ready for Nedlo and Kinley to return from the great state of Texas so that we can all run together again.
Splits
2 mile warmup
4 mile Tempo (23:27 for 5:51 ave)
1 - 5:57
2 - 5:49
3 - 6:00
4 - 5:41
4 mile cooldown
Actual: 4-Mile tempo at 5:51 pace (5:57, 5:49, 6:00, 5:41)
This morning I woke up at 5:45am to prepare for a 4 mile tempo with Lat. I was supposed to meet him at the Brixx at East Blvd at 615am, so I had 13 minutes to get ready. I was out of the door by 5:57am, an accomplishment in itself. I met him right on time, and we ran back a couple of blocks to our unofficial start line at Dilworth Road East / East Blvd.
For the first mile, we went out a little quick, and Lat pulled us back in to a respectable pace. This mile was flat, then downhill, then a little uphill as we turned on Sterling Ave, Mr. Garmin showed 5:57. The second mile we both knew was going to be the toughest, but we pushed forward and ran actually quite fast on this rolling section. Our breathing was more labored at this point, and when Mr. Garmin beeped, I knew why the breathing was heavier, as we came through in 5:49. To me, the flat section of the Booty Loop is always the toughest because it is flat and you think that you can slow it down a little bit because you were just pushing on the hills, but you really can't. The effort seemed to be most difficult on this third mile and I focused on keeping my breathing under control. We came through right at 6:00 flat and you can tell by this time that Lat and I settled in a little bit during this mile. The fourth mile was flat and then downhill, so definitely the easiest of the four segments. It's pretty fun to just let your legs run with a mind of their own down a hill at the end of a tempo, and that's exactly what I did. Running this last portion didn't require too much thinking; I just trusted my legs would carry me to a fast time.
Next time I do a similar workout, I hope that my breathing feels better. I also felt pretty uncomfortable at that pace, so I want to feel like the tempo is an easier effort the next time I do it. I am pleased with the time as it is faster than my goal going into it. Lat's company was essential, and I am grateful for having him out there to push me. On that note, I am ready for Nedlo and Kinley to return from the great state of Texas so that we can all run together again.
Splits
2 mile warmup
4 mile Tempo (23:27 for 5:51 ave)
1 - 5:57
2 - 5:49
3 - 6:00
4 - 5:41
4 mile cooldown
Sunday, November 21, 2010
Week in Review
64.8 Miles
1 Double, 8 runs
15.5 Mile Long Run
1 Day in Winston-Salem
I don't really remember much about this week except for the fact that Liz was in town, which was a great time. As my first week back into "real" training, I posted two solid workouts (3x10 min and 12x1 min) and a long run of 15.5 miles. I feel more tired on my easy runs and more spent on my cool downs. I know that in just a couple week's time, I'll feel very strong, but I just need to be patient to get there.
I also can't help but think about how different/difficult it is going to be to train hard over the holidays, as this is something that I have never actually done in my entire running days. I am preparing my mind for this since I'm not used to actually working out over Thanksgiving and Christmas weeks. This Half Marathon training cycle will get me prepared for what it will be like next winter when I'll be training for the trials. This week I feel like I did not run with as many different people as I usually do, since Aaron, Jay, and Paul just finished up with the Richmond Marathon, and since some girls are sidelined with injuries. I'm sending everyone healthy vibes!
1 Double, 8 runs
15.5 Mile Long Run
1 Day in Winston-Salem
I don't really remember much about this week except for the fact that Liz was in town, which was a great time. As my first week back into "real" training, I posted two solid workouts (3x10 min and 12x1 min) and a long run of 15.5 miles. I feel more tired on my easy runs and more spent on my cool downs. I know that in just a couple week's time, I'll feel very strong, but I just need to be patient to get there.
I also can't help but think about how different/difficult it is going to be to train hard over the holidays, as this is something that I have never actually done in my entire running days. I am preparing my mind for this since I'm not used to actually working out over Thanksgiving and Christmas weeks. This Half Marathon training cycle will get me prepared for what it will be like next winter when I'll be training for the trials. This week I feel like I did not run with as many different people as I usually do, since Aaron, Jay, and Paul just finished up with the Richmond Marathon, and since some girls are sidelined with injuries. I'm sending everyone healthy vibes!
Friday, November 19, 2010
12x1 min
Goal: 12x1 min on/off at good effort
Actual: exactly that for 3.73 miles in 24 minutes
Today I had the honor to run with Liz, my old teammate and roommate from Wake! She had a workout too since she was selected to run for the BAA at the USATF Club XC Champs. I got together a solid group of Thomas, Aaron, and Eric to meet up with us at McAlpine so that we could check out the race course. In the late afternoon, we warmed up 2.34 miles and then really went right into the workout. In hindsight, I should have done strides since this was the first speedy thing I've done in quite some time, but Mother Nature's clock was quickly ticking to hours of darkness, so we jumped right in.
We started at the 1 mile mark on the bike trail and made our way into the 5k course. The entire time I felt strong and relaxed. I focused on my form and breathing to make the mintuers feel as effortless as possible. It was mentally taxing when Aaron and Thomas began to pull away from me on the 12th one, but I sucked it up and ran around the same pace I had for the previous 11.
We finished up and cut the cool down short so that we wouldn't get locked in to the Main Gate parking lot. Minuters are always harder than they sound, but the workout went well.
Actual: exactly that for 3.73 miles in 24 minutes
Today I had the honor to run with Liz, my old teammate and roommate from Wake! She had a workout too since she was selected to run for the BAA at the USATF Club XC Champs. I got together a solid group of Thomas, Aaron, and Eric to meet up with us at McAlpine so that we could check out the race course. In the late afternoon, we warmed up 2.34 miles and then really went right into the workout. In hindsight, I should have done strides since this was the first speedy thing I've done in quite some time, but Mother Nature's clock was quickly ticking to hours of darkness, so we jumped right in.
We started at the 1 mile mark on the bike trail and made our way into the 5k course. The entire time I felt strong and relaxed. I focused on my form and breathing to make the mintuers feel as effortless as possible. It was mentally taxing when Aaron and Thomas began to pull away from me on the 12th one, but I sucked it up and ran around the same pace I had for the previous 11.
We finished up and cut the cool down short so that we wouldn't get locked in to the Main Gate parking lot. Minuters are always harder than they sound, but the workout went well.
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