Year In Review

3015.75 miles

This year was a transition year for my running: the first year that I have done any running without a team, only a few races and no standout performances, and attempting to find out where (competitive) running fits into my life. I ran about 625 miles fewer than last year, averaging just 8.25 miles per day this year. I had a lot more time off, however, and have been very inconsistent about running significant milage since the summer.

I did have a number of great running experiences, though... here are a few highlights: running down a glacier in Alaska, running with Jilane, Meagan and Jordan in the Marine Corps Marathon, racing in the Izumo Ekiden, long runs with the Texas guys in the spring, and one of the only races that I was really happy with, the CVS Downtown 5k.

Central Park Fartlek

Time: 85:00
Distance: 13.25 mi.
Map

Workout: 6 x 4:00 hard / 2:00 easy; shooting for some sub-tempo pace for the hard sections

Morning run in Central Park from Craig's apartment. As I headed out the door snow was coming down just lightly, but in the park there was more serious snow with significantly more wind which made the going a bit difficult. For the Fartlek, I focused on the effort, rather than trying too hard to figure out my pace. For one of the slightly uphill and windy sections I believe I split a 2:40 (5:20 pace) half mile, which is obviously a bit slow for this type of workout, but I was working fairly hard to be there.

I finished the run feeling a bit tired, but looking forward to an afternoon to relax and the New Year's Eve festivities.

Day Off

Last slacker day of 2008.

Brooklyn-Manhattan Loop

Time: 77:10
Distance: 11 mi.


Manhattan from the Brooklyn Heights Promenade, just south of the Brooklyn Bridge

Morning run with Nick on a loop over the Brooklyn Bridge to Manhattan, and back to Brooklyn over the Williamsburg Bridge. My legs were a bit beat from yesterday, but I enjoyed getting a historical tour along the way from Nick, who is becoming an expert on the local urban history.

Week In Review

Time: 495:30
Distance: 71.25 mi.

Six days a week might just be where I'm at right now. Given that and the fact that I've been running from different places almost every day, this was a decent week of training. I would have been much better off had I been able to get the long run in on Saturday, but despite feeling bad after it, I was glad that I was able to get it done on a rough day. Physically I have no major complaints.

Prospect Park

Time: 120:43
Distance: 18 mi.


A path winding through the middle of Prospect Park

After a late night in Manhattan, I waited most of the day to get out the door for this week's long and supposedly easy run. I was overtired, underfed, and dehydrated heading into the run. When I started to feel not so great in the first 30 minutes, I knew I was likely heading towards the well. This was definitely the case, and despite it being a beautiful and warm afternoon in Brooklyn, I struggled throughout a few different loops of Prospect Park. When I could, I raced joggers to keep myself focused. Once I got back it took me about two hours and a lot of water and food to start to feel normal. Yikes.

Not Gonna Happen!

Time: 46:30
Distance: 6.25 mi.

I aborted a 2 hour run after about 25 minutes. It was 32 degrees and raining--black ice city. I guess I will have to try to get it in tomorrow.

Connecticut River Run

Time: 86:30
Distance: 12 mi.
Map


We ran along the near side of this section of the Connecticut River, shown here from Mt. Sugarloaf

A morning loop along the Deerfield side of the Connecticut River and through South Deerfield from Nick's mom's house. We ran south along River Road, looped up on 116 and through the "center" of South Deerfield, and came back to complete the lollipop on Hillside Road. We were running easy, but that was just what I needed today, because the run was fairly hilly and I am a little tight from running in flats yesterday.

South East Street Fartlek

Time: 47:00
Distance: 7 mi.
Map

Target: easy fartlek to get the legs going a bit
Workout: 8 x 2:00 hard / 1:00 easy

After driving back to Amherst, I got in another run. My parents had my running shoes, however, so I had to throw on some old Streak XC flats for this one. That turned out to be fine, and it was fun to have some lighter shoes on for the harder effort. I don't know how fast I was running in the hard sections, particularly because I'm fairly tired from the last few days with friends and family, but it was definitely sub-tempo pace at least. I started out trying to run on the bike path, but unlike during the last snow, it had not really been cleared. As a result, I just ended up going out and back on South East Street.

I Was Stirring...

Time: 48:30
Distance: 7 mi.

After a mediocre night of sleep, Taylor and I got out for an early morning run before the kids got too anxious about being able to open stockings, presents, etc. It was an easy jaunt, and despite the bad weather of the weekend, it was over 40 degrees at 6:45 am. We went out-and-back on some rural roads in Wayland.

Day Off

Maybe I should've thought about doing some shopping before Christmas Eve?

Wellesley College

Time: 83:20
Distance: 12 mi.

Afternoon run through the "center" of Wellesley and Wellesley College with Brian. They are connected by a small path along a stream, which had been cleared with a snowblower. Felt good throughout and enjoyed an attempted sword fight with icicles. My legs (knees to waist) were a bit sore from some sliding around on snow during yesterday's run.

Boston 'Burbs

Time: 63:00
Distance: 9 mi.
Cars pushed out of the snow: 2

Morning out-and-back run with Brian in Wellesley and Weston, MA. The roads were finally not too bad, but we were stuck on main roads. It was gorgeous out, though. Unfortunately it was still too cold to make very good snowballs.

Week In Review

Time: 404:45
Distance: 61 mi.

A pretty good week of running, considering that I only got in five days. I was very happy with the long hard effort. My body feels physically fairly good. Again, the focus going into the next few weeks is going to be doing the best I can with consistency despite traveling and holidays.

Day Off

Two parts snow, one part laziness. Glad I got a long run in earlier this week.

Day Off

Snowstorm! (And I'm a little beat.)

North Amherst, North Hadley

Time: 92:30
Distance: 13.5 mi.
Map

Morning run with Matt Lacey, who is back in Amherst for the holidays, from his house. He's just getting started on a training cycle for the Boston Marathon. We went north from his house, which is a nice change of pace for me in terms of Amherst runs, and did a big loop around Teawaddle Hill, across Routes 63 and 116 and back near North Hadley. We overshot our 12 mile goal by a bit, but the pace was easy and it was nice having company, so I didn't mind. My legs were tired by the end but not too sore.

National Zoo

Time: 63:20
Distance: 9 mi.

I spent my last morning of this trip to Washington, DC looping around the National Zoo and the southern part of Rock Creek Park before running back through the Kalorama and Adams Morgan neighborhoods. Most of the exhibits weren't open this early, but I did see a Zebra and an Emu wandering around. My legs are pretty shot from yesterday's run.

Chesapeake and Ohio Steady Run

Time: 107:14
Distance: 17.5 mi.
Map

Target: 3-4 miles warmup, 10 miles steady, 3-4 miles cooldown
Run: 3.75 in 24:20; 10 miles in 56:33 (28:45/27:48); 3.75 in 26:20

To make sure I got my long harder effort in this week, I decided to do it this morning. I also knew that the Chesapeake and Ohio Towpath would be the a great place to get in an out-and-back long run with measured miles, as I really had no idea how to pace this run based on effort. The goal was to get in 3-4 miles warming up and getting into the pace, 10 miles with the general target of working down to about 5:40 pace, and then running straight through with the same 3-4 miles cooldown.


The towpath runs between the Potomac River and Chesapeake and Ohio Canal (on the right of the path here)

I started from where I parked near M Street in Georgetown and got worked down to about 6 minute pace by the time I hit the 4 mile mark on the path (~3.75 miles from the car, 24:20). I felt very comfortable running the first mile of the steady section in 5:50 and kept bringing it down from there. I ran the first 5 miles up to the turnaround point (which, while flat, has a consistent slight uphill grade) in 28:45 (5:45 average). I kept pushing the pace a bit on the way back, running 27:48 (5:34 average) with a few of the middle miles under 5:30. The total time for the 10 steady miles was 56:33 (5:39 average). I was fairly tired, and ran the cooldown 3.75 miles in 26:20.


These 9 mile markers indicated my turnaround point

I was generally happy with how I felt given that this was my first effort like this in my training cycle. I got into a good rhythm (despite hopping over two trees over the path) and was able to run through a side cramp in the 7th mile of the steady section. I didn't go to the well and stayed aerobic throughout the run. With a bit more sleep and better nutritional preparation I would've felt okay to go 2-3 miles longer hard without too much trouble. That is the pace I will have to average for the whole 'thon in order to run under 2:30. Yikes.

NW DC Loops

Time: 61:40
Distance: 9 mi.

Loopy early evening run around northwest DC. I did a 40 minute loop around to Connecticut and back through Rock Creek Park and then picked up Colin (who is coming back from an ab injury) for the last 3 miles or so.