That's exactly 70 miles per week, and just about 10 miles per day. That's 500 miles farther than the distance from Portland, ME to San Diego, CA. Definitely my highest milage year ever. The only part I had to estimate was the month of May at the end of track season that I didn't log. January through April were in my Flotrackr log.
Monday, December 31, 2007
Distance: 14.5 mi.
The morning after arriving in New York I ran from Craig's place in Midtown up to Central Park (6-7 mins) for a run with Ari, Neely, Sarro, and Jeff and Lena (for part). Most of those guys were running a bit less, but Neely (who is training for the Austin Marathon) was up for a longer effort. No real plan... we just looped around in the park. Starting to get a bit of a sore throat and I was pretty tired, but was happy to get this much in. Don't know how easy it will be to get milage later in the week.
Sunday, December 30, 2007
Distance: 95 mi.
Good week of milage with no physical complaints. After deciding not to run the race on Saturday in Boston, things feel a little up in the air as to what I want to do. Feeling a little bit overwhelmed with travel and the job search, but (at least potentially) excited about what both will bring. Until I'm back in Austin for good at the beginning of the semester (in about two weeks) I'll focus on milage and get in some intensity whenever I can. There's a good chance that at least one day in each of the next two weeks will be lost due to travel, but I'll just do my best and accept if I miss a little bit of training.
Distance: 9.5 mi.
Morning run in Providence after last night's Brown Cross Country alumni dinner. Wasn't feeling too sharp and I wanted to run with/encourage some of the guys to run, so I went on a 3? mile loop with Craig and Hamel which was about 8 min. pace. When we got back, I picked up Coste for 6+ miles down and back the Boulevard toward St. Ray's.
Saturday, December 29, 2007
Distance: 18.5 mi.
Quality long run. Switched this to today to keep from interfering with travel plans tomorrow. Headed out not knowing quite where I was headed but I figured out a good run on the fly that ended up being damn close to 2 hours. It took a little time to get warmed up and going, but once I got out to Moody Bridge I started rolling along at a pretty steady place, probably just a bit over 6 min. pace most of the way back. The notoriously fast downhill Station Road mile was 5:45.
To break up the monotony of doing this run alone I took along some music, which I usually don't really like, but was a nice diversion. I just put the iPod on shuffle with everything that is on it, which was a bit weird because I would get a pretty random collection of songs (e.g. Notorious B.I.G. followed by Wilco).
Friday, December 28, 2007
Distance: 8.5 mi.
On the town common facing Amherst College
Met up with Mr. Gould (Amherst High School coach) for our biannual run from his house, around the center of Amherst and back. Great to catch up with him and get a decent run in. Legs are a little bit tired, but not too bad.
Decided to take it a little bit easy this afternoon and not put in a second run. I'll get a long run in tomorrow before I head to Providence and then a normal distance run on Sunday there.
Update: I forgot to mark when I got new shoes, but it was sometime around here. More Elite 3s.
Thursday, December 27, 2007
Distance: 14 mi.
Target: stready/tempo up the Pelham hills (a classic AR/XC workout)
Workout: 5 x Warren Wright hills (~1100m) (the last one was 100+m short)
Things were not working in my favor this morning... Matt's dentist appointment was earlier than he thought so we left his car at the top of the Pelham hills so that he could drive straight to it, then we realized that part of the road isn't maintained during the winter, then we realized that most of the rest of that hilly road was really icy there so we ran on the other side of Rt. 9 to run on flat roads, then when I dropped him off and went to finish up my run (and hopefully get a good effort in) I was interrupted near the end when a train came through in the middle of the long hills.
I got 40 minutes in with Matt before I had to drop him off and then did a few minutes to get back into it before I started the hill on Warren Wright. I did the first hill in low 3:50s and was mid 3:40s on the rest of them. I measured the last 800m of the hill and was hitting it in 2:50ish. Legs felt stiff and I was rigging a bit on the steep part at the end. Overall it was a little mediocre, but all things considered it was fine. Right now I think I just need to get back running hard.
Distance: 13.5 mi.
Evening run from Matt's house after breaking the "don't postpone runs until the afternoon, you'll regret it" rule. While I did regret it for much of the day, and my stomach was a little f'd during this run, it was fun running through the woods in the dark. We got going at a decent clip for the conditions and had a good chat.
On further reflection and after a chat with John today I decided to scrap the 3k this weekend. I've got other stuff to focus on, including training, and do not need the hassle or distraction for a low-key meet.
Tuesday, December 25, 2007
Distance: 12.5 mi.
Pre-Christmas gathering morning run back into the Pelham hills not far from the hilly sections of my Sunday run. Definitely still feeling the effects of that this morning as my quads seemed totally shot, especially coming back down. Turned around at the church at Amherst Road.
Johnny G used to give us Christmas off, and there was some debate about whether we should really take it off or not...
Monday, December 24, 2007
Distance: 7 mi.
Easy evening run with Taylor and John Tyson. Legs were a little bit dead this morning so I was wondering how they might feel this afternoon, but they were definitely better after being "warmed up."
Distance: 11.5 mi.
Easy morning run with Matt and Ian. Nice to catch up with both of these guys (and definitely worth dragging Ian out of bed for). Matt and I added on 10+ minutes around the South Amherst common during Ian's pit stop making it longer than the usual loop. Legs pretty stiff/sore from yesterday.
Distance: 100 mi.
First of two weeks in New England went well. I got the milage up, hitting 100 miles on the dot and got one okay race in. I need to get at least one good workout in this week if I am racing on Saturday at the 3rd BU Mini Meet and two if not... tempo on Wednesday maybe? Christmas will be a shorter day, so I will need to add some longer runs or more doubles. Will be happy to stay +/- 5 miles of this.
Sunday, December 23, 2007
Distance: 19.5 mi.
"The long run is what puts the tiger in the cat." - Bill Squires
Back up to the two hour mark with a long run through Amherst, Pelham, Shutesbury, Leverett on the roads the run the periphery of Amethyst Brook. The first half of this run is almost relentlessly uphill--never super steep but almost no steps down and coming back down on Pratt Corner was a bit dicey in sections as the dirt sections still had a lot of snow on them so despite a pretty good effort the whole way it wasn't too fast. The pounding coming down wasn't terrible, but my legs started to get pretty tired at 90 minutes. I hit 2 hours exactly at the one mile mark from home on Old Farm Road and ran the last mile in 6:15.
Elevation of the first 8 miles of the run
Saturday, December 22, 2007
Distance: 11.5 mi.
Goal: 3k - get a good race effort in without focusing on time (but seeded myself at 8:20)
Race: 2nd in 8:25
An okay racing experience all things considered. I would've liked to have been under 8:20, but the pace was a little bit all over the place... we were 2:12 and 2:18 for the first 2 800s (Hanley dropped out at about 1400m) and then I led until about 600m to go when Mark Miller (of Mohawk High School fame) took the lead and ran away from me. I wasn't very focused and didn't go to the well to go after him.
I wasn't really mentally ready to go after it and was out a bit late last night, but still a better start than last year. Got in a nice long run afterwards with Ian and Brian around Fenway and down Comm Ave.
Mixed 3000 Meter RunFull results here.
1 Mark Miller 8:21.06
2 Owen Washburn 8:25.73
3 Jed Christiansen 8:33.46
4 Chuck Woolery 8:37.67
5 Adny Mccarron 8:40.89
5 Steve Meinelt 8:42.33
7 Harry Norton 8:47.43
Friday, December 21, 2007
Distance: 10 mi.
Easy morning run on the Rosen Loop with Ian before we took off for Boston. Added on a little bit before I met him to make it a round 10'er. Legs stiff and back tight... I really think I need a chrio adjustment. Looking forward to the weekend... I got a surprise message from Brian and apparently he will be in Massachusetts for the week! Good deal.
Thursday, December 20, 2007
Distance: 13.5 mi.
Frozen waterfall near Puffer's Pond
Ran with Matt Lacey from his house in North Amherst through UMass into Hadley and then back with a loop out by Puffer's pond. The roads have finally (mostly) cleared, so we were able to run a bit more easily, though I was pretty tired getting out of bed this morning. It was nice to catch up with him and have a running partner who was up for a good long-ish run. He ran the blazing hot Chicago marathon and did not fare well, fading badly in the second half and walking some in a delirious state... apparently after the race he was so out of it that he was berating the medical staff trying to help him saying things like, "God dammit! I'm going to die here and you're just going to forget about me and drink beer with your friends!" Yikes. More incentive to avoid the marathon.
My body is generally stiff, but no specific complaints. The weather has also gotten a bit nicer, up to the mid-30s which makes a big difference in feeling good.
Wednesday, December 19, 2007
Distance: 4.5 mi.
Brown's Main Green
Easy solo run in the evening in Providence. Most of the guys were finishing up work or at practice (Lord knows I wasn't going to make it there). It was nice to cruise through the dark streets, get down to Riverwalk where I have done a great many morning runs and then get a chance to head through the campus, which was really nice in the evening. The weather is definitely getting better than it was early this week, which is great. Legs a little stiff but nothing too bad.
Distance: 11 mi.
Nice morning run in Providence with Ari, Graddy and Jacob down the Boulevard for 8 mile St. Ray's. I was looking to do some sort of workout this week, despite the weather, so I figured this morning might be a good time to do it (on Brown's mediocre indoor track). The guys were doing 8 x 200m in 33 with 200m jog so I decided to get in on some of it. I ran 5 x 200m in 33 in flats and then 5 x 200m in 30 in spikes. They felt fast and my legs felt a bit heavy, but I haven't gotten much rest in the last few nights.
Tuesday, December 18, 2007
Distance: 12.5 mi.
Woodlot Road... most of the roads in town are still covered in snow
More slogging along on snow-covered roads. Dragged Ian out of bed to hit the roads in the morning and took off on the Rosen Loop. It was a blazing 4 degrees when I headed out the door, but triple shirts and double pants seemed to do the trick. Looped around the South Amherst common while Ian made a pit stop and then added on by Kestrel.
Legs pretty tired by the end of the run and my right peroneal was a bit tight when I woke up, definitely from slipping on the snow.
Monday, December 17, 2007
Distance: 13 mi.
Town of Amherst plows were hard at work this morning
Ran from 91 Woodlot north through the main part of UMass and the center of Amherst. There is snow on the road and sidewalks pretty much everywhere, so it was slow going and uneven most of the way. The Station Road mile was 6:45 downhill and on well packed snow and that was almost definitely the fastest mile that I ran... was hopping across the street and on-and-off snowy sidewalks a lot of the way, so despite the pace being slow the effort was decent and my legs were pretty well worked by the time that I got done. When I left it was 14 degrees and when I got back it was 20. Nice.
Sunday, December 16, 2007
Distance: 85.5 mi.
Getting back on it. Was shooting for 90 miles but the travel day got me a bit. Happy to have an easier day and am not going to try to get hung up on the exact milage for the next few weeks, just try to keep it up. Glad the knee won't be hanging me up... for a few minutes there I thought I was screwed.
Despite the cold and snow, I'm looking forward to a change of pace in New England.
Distance: 5 mi.
Very easy IF run in the morning before flying back to New England. Knee was a little tight from yesterday's fall but really bad. Was planning on getting in another run this evening when I got in, but the scene that greeted me at home was not conducive, which I worried about as soon as I saw the runway in Hartford...
Saturday, December 15, 2007
Distance: 15.5 mi.
Ran from 0.0 with Hanley and Burnham out onto the Greenbelt. Feeling pretty stiff and a bit sore from yesterday's workout so going to the Greenbelt was nice where we could just roll along and not worry about pace. Not 30 seconds after we turned around I took a dive on some mud-slick rocks and landed HARD on my right kneecap. After a good bout of loud swearing and hobbling around we started running again and it loosened up as the adrenaline kicked in. Ran into Wetzel on the way back and finished up with Hanley and him a little loop downtown after dropping Dave off at the cars.
Knee was tight and sore afterward, but I rubbed some dirt on it (put some ice on it) and used it as a good excuse to sit on my ass all day.
Friday, December 14, 2007
Distance: 12.5 mi.
Target: 8 x 1k in 3:00 (average) with 600m (3 min) or 400m (2 min) jogging rest
Workout: 3:04, 3:02, 2:59, 3:00, 3:01, 2:58, 2:57, 2:56 (avg. 2:59.5); 400m rest (except for the 1st)
Back on track. Worked out with Joe and Birdsong (who thought he was doing 4x800m going in... hah!). Legs felt stiff and heavy pretty much the whole way, but not too surprised by that. Had a hard time feeling the pace, too. These are both the result of tapering, a few mediocre weeks and not working out in a while. Calves sore immediately afterward and both hamstrings tight (particularly the right one). The cold misty rain and wind probably didn't help with all of these things, but then again, it's apparently dumping snow in New England, so I'll take what I can get.
Only a few hours until I'm done with the semester... no more procrastinating.
Thursday, December 13, 2007
Distance: 6.5 mi.
Accompanied Hanley on another Team Terrible evening workout. He was doing a 20 minute tempo at with a target of 5:25 pace. We did the standard warmup loop and then I ran around the track easy while he was doing the workout. I tried to help him on the first mile but was way slow... didn't have the pace in my head. He took care of it though, dropping down under 5:15 pace most of the way. I did one of his two 400s afterwards in 66.
Distance: 10 mi.
Morning run from the track out on Town Lake and up Possum Trot... mixed it up a little bit as I came out on 29th and then ran down to 24th to go back to campus, but that was fine as I didn't have to add on. Hamstrings are both feeling tight and maybe weak, but no specific pain.
In my procrastination from studying for my final exam of the semester I have been investigating the possibility of getting off the grid for about a month on a trip. For the moment, I have my mind set on a bike trip on the Pamir Highway in Tajikistan. I don't know when or how this might end up happening... but if I get a month free in the next year, I think this would be amazing. I'd have to take the time off from running, but biking hours per day at 4,000m couldn't hurt.
Wednesday, December 12, 2007
Distance: 12 mi.
Easy morning run with Joe and Stanley... started with Stan on IF until Joe showed up, did a loop that included part of Shoal Creek and some roads on the west side of town, then back to IF to finish up with Joe when Stan turned off. Nice to be running with these guys and good to be building up volume with some soft and relatively easy running.
Met with Vig today who advised that I "get used to racing as much as possible... even twice a weekend." Uhm... okay? Maybe I'll try to do both of the BU meets, though it seems that both will just have 3ks. Maybe I can coerce someone into running with me.
Tuesday, December 11, 2007
Distance: 11 mi.
Evening run with Brian, which turned out to be pretty nice. He finished up at about an hour and I did a loop on IF, where I was notified over the loud speaker that the field was closed. Because, you know, running around the outside of a field in the evening when nothing else is going on there can really, um, be bad.
Piriformis remains sore on the right side.
Monday, December 10, 2007
Distance: 13 mi.
Misty morning on the path near the Capitol
Relatively easy morning run. Unreal to think that it was 85+ yesterday, as it was about 40 deg. this morning and misting by the end of the run. Both hamstrings still stiff, but nothing too bad. Went out to Town Lake by Trinity and onto the Greenbelt and back on Congress past the state capitol.
Distance: 70.5 mi.
Overall a good week of training to start to get the volume back up. I only ran 6 days, but doubled twice, for 8 total runs. It has been fun running with Hanley more, and I'm really glad that he is starting to take running more seriously again. Body hasn't felt sharp, but feeling less beat up as the week went along and there were no hard efforts.
I'm starting to think about the future somewhat for training and racing. In the four weeks I would like to run somewhere in the ballpark of 90, 100+, 110, 110 miles. The intensity will be pretty low, and as school finishes up it will be a good time to bump it up. Travel, bad weather in New England and whatever else could mess this up, but it's a plan. I'll try to get some workouts from Vig for the break before I take off next weekend.
I've also started looking at the races I want to focus on for 2008. This is very tentative, but I want to start to think big picture a little bit. I think it should be something like this depending on ability to get in, funding, and how things are going:
|12/22 or 12/29||BU Mini Meet #2 or #3||Boston, MA||3k/5k (just to get one race under my belt)|
|1/6||OC Half Marathon||The OC, CA||1/2 M (if Jordan runs it)|
|2/8||BU Valentine Invitational||Boston, MA||5k|
|2/15||Tyson Invitational||Fayetteville, AR||5k (only if I am serious about USAs)|
|2/23||USA Indoor||Boston, MA||3k (last year's qualifying times: 8:03 3k or 14:07 5k)|
|3/22||UT Invitational||Austin, TX||1500/3k|
|4/5||Texas Relays||Austin, TX||(if I need a race and can't travel)|
|4/5||Stanford Invitational||Palo Alto, CA||5k/10k|
|4/19||Texas Twilight||Austin, TX||1500/3k|
|4/26||Penn Relays||Philadelphia, PA||10k|
|5/4||Payton Jordan Cardinal Invit.||Palo Alto, CA||5k/10k|
Also, I have about 225 miles on my current shoes. It would be good to grab a pair before I take off for winter break.
Distance: 15 mi.
An OBTC (Old Balls Track Club) run... Hanley and I met Joe down at Town Lake to get some soft surfaces for both of our first long runs in a while (weeks for me, many months for him). Did the 10+ mile loop around and then Brian and I added on up to Zilker where the Trail of Lights holiday display is up. It is one of those kids things that while trying to be cute actually looks creepy to me.
The Trail of Lights in Zilker Park at night
Didn't feel fantastic on the run; my legs were a bit tired and dead feeling by about half way. Hip flexors and both hammys were tight as well. We started nice and easy, got down to 6:15s or so as Joe was finishing at 70 min. and the relaxed a little bit as we were adding on the last half hour.
Saturday, December 8, 2007
Distance: 11 mi.
Glad that Erik got me going this morning, as I otherwise would have put this off until the afternoon. It was hot enough (mid-70s) in the morning... I wouldn't have wanted to do it in the mid-80s of the afternoon. Just checked the calendar... it is in fact December. A bit tired from staying up late last night, but not feeling terrible.
Map is very approximate as we looped around a little bit on some small trails and were trying to explore a little bit.
There is a surprisingly well-written piece in the New York Times about the physical-mental connection in endurance athletics. Nothing most serious runners don't know or haven't experienced, but a good reminder and a good story for the average NYT reader.
Distance: 6 mi.
Evening run with Hanley after he got out of work. Made a decent (repeatable?) loop through campus out on speedway to MLK and then back past Hancock. Decided to start my practice of drinking more during runs with a peppermint mocha sample at a Starbucks booth on MLK. Yummm. There was a cool display for something Christmas-y on Hancock where paths were lighted up with candles in paper bags all over the golf course, so we ran across the golf course a bit.
Distance: 9 mi.
Easy morning run with the guys from the track. Did their warmup loop with a bit of an add-on (30 mins) and then finished up to an hour barefoot on the infield of the track to keep it easy and work the lower legs a bit. Did 6 x diagonal strides as part of it. Overall feeling pretty good, and it was fun to see a bunch of the younger boys that I haven't seen since before NCAAs.
Got into the training room to try to work out some imbalanced leg stiffness, as well. Right hamstring is feeling much better, but my glute/piriformis is still tight.
Thursday, December 6, 2007
Wednesday, December 5, 2007
Distance: 9.5 mi.
Easy morning run with Han an' Stan. Legs tired and stiff, but it was good to run with them. Looped through campus up to Shoal Creek and then back up to Groovy Lube for Hanley to get his car. Finished up on IF.
Tuesday, December 4, 2007
Distance: 7 mi.
The view from the track over the Austin skyline at night
After a long day of class and work was looking forward to running with and cheering along Hanley in his "Team Terrible" (composed of him, Mark Brissette, and McArdle) workout for the week: 3 x 1k under 3 min with 3 min rest (including some complicated time bonus/handicap scheme). We ran down to the track, I ran around on the grass while he ran the workout (which he aced) and then headed back.
This was the perfect day of running for right now... getting the volume back up with very easy running. Right hamstring still very tight and sore, but somewhat looser.
Distance: 6 mi.
Easy early morning run with Erik. Feet are pretty much fine and legs (both calves and right hamstring) are tight and sore as I expected, but they warmed up nicely. The weather here is finally cool again (34 this morning), though no indication that it will stay that way (it was 85 on Sunday). Hoping to run again this evening with Hanley and Burnham to watch their workout.
Monday, December 3, 2007
While ideally I would've liked to have run today, after the beating that my body (particularly the bottoms of my feet) took yesterday, I never even really considered it. Both the legs and the feet were somewhat better than I expected, so I will shoot to run (maybe double?) tomorrow. Hopefully this will be the last day off for a while... time to get back to the trial of miles...
[I]t had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles, Miles of Trials.
Distance: 43.5 mi.
Got through sickness. Didn't run a lot. Still have right hamstring issues. Got in my first long distance race. Recovering will mean that I don't ramp up my training next week. Ready to just start putting in the miles again, hopefully soon.
Sunday, December 2, 2007
Goal: run conservatively, shoot for 5:30s, get long distance racing experience
Race: 68:41 (?) for 5th
Mile splits: 5:25, 5:23, 5:16, 5:20, 5:36, 5:29, 5:21, 5:35, 5:18, 5:51 (54:38 10 mi.), 5:43, 5:39
5k splits: 16:36, 16:58, 16:46, 17:48 (not exact, calculated from pace)
Overall a good experience, but at the expense of the bottoms of my feet (parental discretion advised) and my digestive system. Felt physically aerobically good running the entire way. The splits aren't representative of my effort because of the hills (PDF), but the effort was pretty consistent through 15k, at which point I was somewhat bogged down by the massive hill and blisters on both feet. Started out just off the leading group of Derek Yorek, Bernard Manirakiza and Lance Parker and ran with Gilbert Tuhabonye for about the first four miles. At that point I went after and caught Mark Farris (who looked like he was running pretty easy) who I ran with until I got dropped heading towards the 10 mile hill. I caught Parker with a mile to go, but as he sensed I was on him, finished quite a bit harder than I was able to. I really had to avoid getting on my toes whatsoever for the last 5k.
Had the worst workout stomach I've possibly ever had for a few hours after the race. This was probably a combined result of not having gotten in this many miles in a single day in over a month and just having gotten over being sick.
Place Name Age TIme PaceMore: Wish has a write-up at RunTex.com, there should be photos online sometime, and full results are up on the race site.
===== ================== === ========= ======
1 Bernard Manirabiza 28 1:06:06.5 5:20/M
2 Derek Yorek 23 1:06:30.4 5:22/M
3 Mark Farris 23 1:07:49.0 5:28/M
4 Lance Parker 26 1:08:28.3 5:31/M
5 Owen Washburn 24 1:08:41.8 5:32/M
6 Gilbert Tuhabonye 33 1:09:17.7 5:35/M
Saturday, December 1, 2007
Distance: 7 mi.
Easy morning run with Hanley. Headed down to campus and over to Shoal Creek on 24th. Right hamstring and glute are very very tight, which is annoying... I really can't seem to get it to loosen up. I should probably start doing some strength work on it. This stupid cold is lingering too, and has now lasted a full week.