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Sunday, October 31, 2010

Pounding the Pavement

Finally posistioned myself to take on a long run. After missed weekends, races, or staying out too late the night before, I was ready to go out and run 16. I didn't really feel like driving anywhere for the long run, and figured getting a long run done on some roads would help my legs later on for Thunder Road.

Taking the lead from Jason's long run, I mapped out an additional 8 mile run to pair with my standard H-Town route(also 8 miles). Took on the new loop first, which ran me down the Freedom Park Greenway, up Tranquill's big hill, down Selwyn, up Park Road, and back through Archdale. Once I completed that loop, I stoped and used the bathroom at home, slugged some water and a power gel, and started on the second half of the run - which by my earlier accounts is listed as quite hilly as well. I managed to stay under 8 min mile pace, close to 7:45-7:55 which is my comfortable easy pace, and tried to pick up the pace a little on the second loop. I didn't make much of a concerted effort to go faster until the last few miles where I was in the mid 7 range. Closed my last mile at 7:33.

Weather was good, wore sunglasses throughout which didn't bother me at all, and generally felt pretty pain free. What I noticed was that the fatigue came in the form of pain from the constant pounding, flaring up the last few miles.

I was pretty spent afterwards and needed to just lay around, but other activities were lined up the rest of the afternoon which prevented me from doing so, and also I was going to the Filmore to see a concert that night. Standing on my feet from 8-11:45 was hardley pleasant, and if I ever have a chance to go to a concert where I'm not just chilling on the lawn, I think I will pass.

Pace: 7.48

Highest Mileage for the week: 54

Saturday, October 30, 2010

H-town greenway lite run

October surely has been one of the most beautiful months of 2010 here in Charlotte. Caught up on sleep during the morning, and after a light breakfast - Katie (my wife) and I went to the park over in Huntingtown Farms for some exercise. While she walked the greenway for the first time (she was really surprised that we had such a park near our house), I jogged around 4 miles doing the path and neighborhood combo twice in about 31 mins. Easy pace, and nice to not have the dead feet and tight legs like I had yesterday.

Friday, October 29, 2010

Tight Legs and Dead Feet

One of the things I have never been able to totally figure out, is why sometimes when my legs are worn out - my feet fall asleep and get tingly, a product I'm sure of also the feeling of tightness in my ankels and achilies. I first remember noticing this at App., and there were times it lingered for a few weeks. It's really uncomfortable, and something I just run through. I had this sensation today on my run, and while I am clear of knee problems, I am hoping that it will subside in the coming runs.

Did 7 miles at a pedestrian pace of I'm sure over 8 min pace for a good bit of the run. Not concerned with that, just trying to build for a good week of higher mileage, and working on the discipline of consistency.

Wednesday, October 27, 2010

Pulling a Brett Farve

....that's what Sterger said.

Hit up McAlpine solo after work Wednesday, low on sleep and coming off 3 consecutive days of higher than average miles and quicker than normal pace. I had received some feedback from Brian Deal, and old teammate of mine at App. State and a recent 238 marathon at Chicago this October. One of his suggestions was a 10 mile tempo run going first 3 miles at 6:55, next 3 at 6:45, and final 4 at 6:25, with the idea to get the legs tired, then run hard. That was his philosphy for his marathon training, and evidently it worked pretty well for him.

I realized after the first mile that my legs were not up to the task given the factors listed above. I stayed with it for the first 3 miles as 650s were not too much to ask for, but I was not able to drop it in the 640s range the 4th mile, so I decided to stay under 7 for the 5th mile and change it up. Ran the next few miles without expectation, and slow enough to recover for a final push for the last 2 miles. I hit 730s for the next 3 miles, which were on the 5k course, and on the last 2 miles back made one last push to finish strong.

I think this "audible" was still a nice workout - given that I defintly got the legs tired, then ran hard.

Splits: 6:52, 6:50, 6:54, 6:53, 6:50, 7:39, 7:35, 7:36, 6:53, 6:43

Tuesday, October 26, 2010

power in numbers

Coley, David, Oelz and I ran from my house and did the 8 mile loop that I normally do: Montclair, Archdale, H-town farms, greenway, park rd, and back. Started off around 7:30 pace, and everyone was conversing and the run was really going well. The distance seemed to go faster running with company, and it was fun we could all get together. Coley is coming around in great shape, despite some shin splint pains (although that did give him the excuse to get a leg sleeve!). I dont think he was planning on doing 8 miles, so when he asked what was the short way home - I had to tell him we basically were in a circle and I couldn't help him out.

Didn't get a lot of sleep the last couple of nights, so I eat a Cliff shot before the run and had one about 20 mins into it. Coley said he was hungry so I gave him my other gummie.

About 4 miles into the run, Dave and I started putting a little space between Oelz and Coley, and up the tempo for the second half of the run. I think those caffenated chews really get me going. Coley noticed it too that he picked it up the last little bit too.

Splits: 7:29, 7:47, 7:22, 7:35, 7:23, 7:24, 7:10, 7:06.

I added on one more mile for 9.

Monday, October 25, 2010

Misty McAlpine

Was good to get back on trails! Mitchell and I took off from Sardis lot and did the 5k course and came on back - then tacked on almost a mile, putting the run just over an hour. My legs were feeling really fresh, but I guess I was low on energy, because around mile 5 I started to feel a little faint. Mitchell was coming off an impressive 18 mile run, where he had some really good splits. I know he hammered the last 6 miles of that run Sunday, so he was satisfied I'm sure with the pace.

It had rained a lot earlier in the day, but the sun was out and the temps were comfortable in the 60's. It definitly was muggy...and misty, so it was kind of a cool setting.

Pace: 7:50

Sunday, October 24, 2010

'Night Moves'

Almost scraped the run for the day, but around 6 I finally had enough laying around and being tired, and left my house for a run. My plan of doing 17 was definitly out the window - so I was just trying to salvage something. Really didn't plan out what to do until I left home, then decided to do the 8 mile loop in Huntington Farms. I noticed my pace was not too slow and that I felt relatively good. Came through mile on in 7.35, and decided to just maintain. After I completed the loop, I decided to tack on another mile. Here, I started opening up my stride and ran some quick surges.

Let me also back up and say, that I took a Cliff Shot Block(gummy with caffeine) before, and during my run. Consumed one piece right before I left, and then had another after 20 mins, and my last one after 40 mins. As I noticed that I was feeling better as the miles clicked off, I realized how great these things are. The first time I had them was at the Lungstrong 15k, and they kept me going and lifted me to well under my goal time.

So, after 9 miles I was still feeling good and decided to tack on one more mile. Kept this mile kind of quick as well, and when I finished 10 I really was disapointed that I couldn't keep going. I don't know if I really wanted to do 7 more miles, but I think I could have added 2-3 more with no problem. Still, it was a good run, and I didn't have the time to keep going as I was meeting Katie and Kristen for dinner.

Miles: 10
Time: 1.14
Pace: 7.24

Saturday, October 23, 2010

beautiful day

not a cloud in the sky, and the temperature was in the 70s. This called for a little 40 min run. Decided to not worry about how far, just to get in 40 mins plus easy and stay in the familiar confines of my neighborhood. Probably hit around 5+ since I was feeling it was an easy 8 min pace.

Miles: 5
Pace: 8+
Time: 40.24

Thursday, October 21, 2010

more treadmills

After getting done with golf around 4, and checking into my hotel around 5 - I thought I would just bust out a run in the quickest fashion, so I could meet my father in law for dinner later on. I was at the Hampton Inn in downtown Little Rock, and the weather was still in the 80s. Given that, I just decided to watch some ESPN and get a quick run in at the fitness center. This run sucked a whole lot worse than the night before, and only had the patience for 4.5 miles. The pace was definitly more slow as well.

Time 35.44
pace: 7.56

Flying Saucer for drinks, and Boscos for dinner...down at the River Market, Little Rock.

Wednesday, October 20, 2010

running with machines

man has it been a while since I ran on a treadmill. Didn't check into my hotel till around 9pm, in Texarkana. Since I was off the interstate...and in Texarkana at night, this was my best bet. Grabbed my IPOD and hit the Hampton Inn fitness center. The Giants were playing the Philies. So with TV, Ipod, and a treadmill, my longest run ever on such a contraption was underway. Thought I'd try and do around 3-4 miles, but was able to tolerate more than I thought I would since I was starting to get into the game, and my music was good, and my legs were feeling fresh. Really, this was workout day, if I was back home - so I did decide to turn up the pace and crank it down to sub 7 min pace for a few miles, and close in 55.02.

Miles: 7.5
Pace: 7.20
Time: 55.02

Giants won game 5.

Monday, October 18, 2010

working out the tightness

I was mad sore from the race - mostly from running in my race flats. So with Sunday off, I got about 6 miles at an easy pace after work when it was dark outside.

Time: 48.39
Pace. 8+

Saturday, October 16, 2010


Race up near Lake Norman. Wasn't sure what to do in this, since this was my first 15k. Thought I'd go 6:30-45 the first few miles and try and work my way down. Figured I wasn't going to be able to go much faster than my 8 mile tempo, but wanted to break 1 hour. (3 20 min 5ks, consecutivly). The weather was perfect, and Mitchell worked his way to the front, and once the gun shot off I was about 5 secounds from the starting line and it only took me a few seconds to break out and find my space. I was surprised when I split 6.12 first mile. I knew this was a little quick, but it didn't feel that fast so I decided to not fall off from the group I was in. The next two miles we weaved our way through this park which had a couple rolling hills. Immediatly, I could tell I was doing fine on the inclines, and able to get a stride or two on the group in those situations. Came out to the main road out in the neighborhoods of the Peninsula Club, and took the lead for the pack I was in for the next few miles. Around mile 5 I decided to make a little surge and try and seperate from the pack I had been in since the start. I was able to successfully put some space from the pack I was in, but knew I had some time if I was going to catch the group in front of me. They were about 45 seconds up, if I had to guess. Anyway, I maintained my pace and tried to put some moves to close the gap the rest of the race. Around 8 miles on this straight away directly into the sun, uphill, I just started to close my eyes and try and do what I could to catch them, as they were getting closer. With one mile to go, the newly formed group I had just entered had started to fall apart, and from then on it was justAlana Hadley and I. She is the young phenom female runner who is mad good and looks like she is my 11 year old sister (if I had one). She is strong, and I wasn't able to pass her. I held my pace through 9 miles, but with .3 to go - I didn't really dig in and kick (until the last 20 meters downhill).

I knew I beat my goal, and when I saw my time I was happy and figured I placed pretty decently as well. It was a great atmosphere, and I was able to get in some good cool down miles with Mitchell after the race to make it a "long run." Also caught up with Compton, and some other runners, such as Chris Lamperski.

Splits: 6.12, 6.21, 6.10, 6.21, 6.16, 6.09, 6.12, 6.19, 6.14, 1.58 (.3 mi) = 58.15
Pace: 6.15

Friday, October 15, 2010

mcalpine and collegiate meet

Met up with Mitchell and did about 6 miles after we watched the finish of the mens's collegiate meet which featured teams such as GA Tech., Fl. State, and Queens.

Time: ?
Miles: 6
Pace: ?

Wednesday, October 13, 2010

3x2 miles

Warmed up about 11 minutes, and then started the first repeat from the Sardis lot at McAlpine. Goal was take it out in 630 the first mile and maybe just a little quicker the second mile. We saw Mitchell running about 800 meters into the first repeat, and he joined in. After starting out a little quick, we gauged our pace and found our pace. It felt comfortable and not too bad, and after getting a little slow about a mile and a half in, was able to pick it back up and finish on target for the first set. Rested 2 minutes, and then went off on the second repeat from the Start Line of the course heading to Margaret Wallace Rd (and then back). Still felt pretty good the second repeat, and pulled away a little bit from the group of David, and Oelz, finishing quicker than the first set. Rested 2 minutes from when I finished then started the last set out in front, heading back to the Sardis lot. Wanted to go around 6.10 the first mile and sub 6 the last mile for this third set. Came through the first half in 3.04, and thouoght I was holding pace, until I realized I was slowing down and hit 6.16. Once I had a mile to go, I realized I was feeling pretty dead, and wasn't going to be able to do what I wanted. Tried to hold on, but I knew I was slowing, and with about 400 meters to go, I got up on my toes and was able to kick it in.

12.50(6.30,6.20), 12.30(6.20,6.10),12.52(6.16, 6.36) ((6.24 ppm for 6 miles))

Here is acomparison from the last time I did this workout (although it was on the track).

Cooled down for about 10 more minutes and called it a day.

Miles for the day: 9

Monday, October 11, 2010

back on the saddle

The homecoming weekend put a little damper in my consistent training, but with the marathon still 2 months away, I figured it might have served as a nice little break for the legs. Speaking of legs, they felt pretty fresh (no surprises there), but they did feel a little more sensitive (shins and knees) than usual. I think it might be time for me to hang up the old Pegasus and start using my new pair for every run going forward. The route was pretty hilly, but I still managed around a 7:30 pace for just under 6.5 miles.

Miles: 6.4
Time: 48.08
Pace: 7:31

Wednesday, October 6, 2010

executed as planned

Wasn't sure what times, or splits, I was to try and aim for during this 8 mile tempo. I did know that we were running an out and back (Sardis to Harris), and that the course was well marked and fast, so I thought I could probably negative split (come back faster) after the turnaround. I threw out 645-7 for the first 4, then 630-15 the second 4. I was happy I was able to do a little better than this. I felt strong, aerboically and in my legs. I felt like I was really pushing myself as hard as I could - but the splits will show that I just don't have much speed right now. I can hold a solid pace, but I can't get under 6 min. Not complaining about the workout at all - it was just what I needed at this phase. However, I can tell that a couple workouts designed to get more turnover and higher intensity, albeit with less duration, would help me be able to shift into that other gear. (Not that I am planning on going sub 6 for any miles during the marathon, but pushing my body faster and harder in some workouts in the future, will make 6:02 not feel like an all out sprint - thus making 645-7 feel even easier/slower, etc.)

Splits: 6.37, 6.39, 6.45, 6.42, 6.20, 6.15, 6.13, 6.02 (51.37)

Including warm up and cool down, I talleyd 9.5 miles for the day.

Tuesday, October 5, 2010

running with company

It had been over a week since I ran with anyone, and after such a period of time, I was happy to have someone with me aka David Brinkley. We did the 8 mile route up in Huntington Farms at a nice clip of around 7:30 or a little under. The weather was very nice, and the legs felt good. Hopefully I have some in the tank for the workout Wednesday.

Miles: ~8
Time: 59.08
Pace: 7:25-30

Monday, October 4, 2010

primin myself

does that subject header make sense? I think it's what I'm trying to convey. Today's run I was just trying to get some easy miles on the feet, and work out some kinks from yesterday's long run. While one would think I might be feeling pretty banged up and slow, I actually felt pretty good. Not too weird of an occurance when you have been in the game this long....not unusual to feel the 'burn' TWO days after. So while I could have opened up some heat on the run, I refrained, and loosed my legs on some strides after the run.

Also, wanted to note I ran with my ipod on, and on the rare occassion I run with music, I must say...I love it! What a boost of adrenaline it can provide when the right songs are on.

Miles: 4.9
Time: 38.06
Pace: 7.46

Sunday, October 3, 2010

breathing so easy, working the legs (15)

Got to McAlpine around 4:30 Sunday afternoon, right after the Panthers took their 4th loss of the year. It was a pretty afternoon, and the soccer players and exercisers were out in full force. Katie came along and put a blanket down and did some reading - I told her this was going to take about 2 hrs, but she was cool with it. Ran from the main park entrance to Harris, course, Old Bell neigborhood, and course again. Was under 8 min pace the first 8 miles, 9 and 10 miles were the old bell hills, and the rest of it was just a few ticks over 8 miles. After 12 miles I felt a little short on energy, but was able to push through reasonably comfortable. That's when I would be taking an energy gel. Next long run, I'm packing one in my shorts.

Miles: 15
Time: 1.59.41
pace: 7:58

Friday, October 1, 2010

feeling the strain

My body served as an experiement in lack of sleep and the bodies ability to recover, this week through my training and poor choices of when to go to bed. Friday, I was feeling pretty tight and sore still, where useually I am still able to crank out something decent pace - wise, and not notice the knots and bruises as much. Just got 8 miles in. Ran from home and did my huntingtown farms/greenway loop. One of my favorite routes to do from home, but also one of the more hilly. Weather was comfortable.

pace: 7:47