Week of 11/04/02
Week of 10/28/02
Week of 10/21/02
Week of 10/14/02
Week of 10/7/02
Week of 9/30/02
Week of 9/23/02
Week of 9/16/02
Week of 9/9/02
Week of 9/2/02
Week of 8/26/02
Week of 8/19/02
Week of 8/12/02
Week of 8/5/02
Week of 7/29/02
Week of 7/22/02
Week of 7/15/02
Week of 7/8/02
Week of 7/1/02
Week of 6/24/02
Week of 6/17/02
Week of 6/10/02
Week of 6/3/02
Week of 5/27/02
Week of 5/20/02
Week: 17.5 mi, 2.5 mi hard, 4 runs. Closed out the season with a light week but unfortunately didn't race. Need time off, so am going to take 2 weeks off then start back into running.
Sunday 11/10/02: Rest
Started my rest period between seasons today, taking some much needed time off of running.
Saturday 11/9/02: 3 mi
Warmed up with the guys who were racing, then ran all over the place during the race. Really tough to watch a race you've been waiting a year and training for 5 months for. Went biking with Teddy and Sam in the afternoon, had trouble with my toes cramping so only rode about 14 miles.
Friday 11/8/02: 2.5 mi, 0.25 mi hard
Ran easy out at the course, and did 4x100m strides. Legs felt good, really wish I were racing now. Beautiful day outside, and got a great sunset as we finished up our run, tomorrow's supposed to be nice too.
Thursday 11/7/02: Rest
The ECAC team was off today, resting with an easy jog out at the course tomorrow. Legs aren't feeling great, about the same that they were for the weeks after I recovered from my illness.
Wednesday 11/6/02: 5 mi
Ran Blair Short with the rest of the ECAC crew, 37 min. Wasn't even breating hard for most of the run, but my heart rate was higher than I hoped it would be. A pretty wet and cold day, woke up this morning to snow on the ground and it was raining during the run.
Tuesday 11/5/02: 6 mi, 2.25 mi hard
Warmed up 2 miles to Cole Field, and ran mile at 10K pace, 2 min, the a mile with 300 hard, 100 jog, 300 hard, 100 jog, 300 hard, 100 jog, with a final hard 400. Cooled down with a 2 min cruise for 6 mi total. Felt ok today, not great.
Monday 11/4/02: Rest
Resting so that I'm ready to roll come Saturday if the team needs me to race. Also got out of chem lab late today so it was dark already anyways.
Week: 37 mi, 9.5 mi hard, 7 runs. A good week leading to a pretty miserable race. The slow track mile wasn't great but it was cold out and I certainly don't have the wheels that I had last year. Going to train for 1 more week to be the ever important ECAC alternate, then take some much needed rest.
Sunday 11/3/02: 5 mi
Ran with Colin along Oblong for 5 mi, 35 min. Wasn't feeling very good after yesterday so stopped after 5. Don't really feel like racing on Saturday right now, so it may be for the best to be alternate.
Saturday 11/2/02: 8 mi, 5 mi hard
Raced in the open 8K race at NESCACs. Had a horrible race, 29:38, read about it in the races section.
Friday 11/1/02: 3 mi
Ran along the river path for an easy premeet run. Legs felt pretty good and I was quite relaxed overall. Ready to go tomorrow, I'm running in the open race but that doesn't mean I can't have a good one.
Thursday 10/31/02: 5.5 mi, 1 mi hard
Warmed up to the bottom of Hopkins Forest, and ran 2 sets of 2x400, 1st uphill at 3K effort, the 2nd flowing downhill. Felt good especially on the downhills, not a very taxing day so that I can have a good race on Saturday.
Wednesday 10/30/02: 5 mi
Ran Blair Short easy by myself, 37 min. Felt pretty good overall, the legs felt recovered from yesterday's workout. Was pretty comfortable and my average HR was 145. Did a brief weight circuit afterwards.
Tuesday 10/29/02: 7.5 mi, 3.5 mi hard
Golf course and cutdown mile workout. Was late getting out to practice as I had a miserable day in lab and forgot my inhaler, then hurt my back putting on my socks standing on one foot. Finally made it out and warmed up for a mile and change, then cruised 8 min, 4 min with Eli, Brendan, and Adrian, wasn't really feeling great. I left my flats in the field house so I ran the mile in trainers, we had a big group of about the top 15 guys. Went 74-74-73-74 = 4:55, wasn't really feeling great especially on the kick, but then again I'm definetly not in any kind of mile shape and I was wearing trainers. It was pretty cold out and was getting dark so I only cooled down for 12 min with a 3 min cruise. Not a bad day considering all that happened.
Monday 10/28/02: 3 mi
Ran Gale easy, felt pretty good overall. Finally got a new HRM strap after losing my old one so it was nice to be using the monitor again. Nice easy day, track mile tomorrow so everyone in the second seven better watch out because I'm gunning for them.
Week: 42.5 mi, 10.25 mi hard, 7 runs. Finally ran all 7 days in a week for the first time since early September. Starting to get back the speed based on the 2 decent workouts this week along with my best race to date. Hope that this improvement continues as I back off of what little I've been doing for the last 2 weeks.
Sunday 10/26/02: 6 mi
Ran shorter today as I'm backing off for the end of the season. Ran for 43 min in Pownal, legs were kind of tired from yesterday's meet and from standing around at last night's parties.
Saturday 10/26/02: 9 mi, 5 mi hard
Little Threes at home, raced 8K in 29:07. Read about it in the races section.
Friday 10/25/02: 3 mi
Traditional Little Three workout, 3 mi easy through campus buildings. Broke the streak of getting lost in Sawyer Library just barely as Shamus who was in front of me lost the lead group. Nice day and a fun run as always.
Thursday 10/24/02: 7 mi, 2.25 mi hard
Workout on Cole Field, warmed up along the river path, did drills, then ran 800 at 3K pace, 4 min cruise, then 400-300-200-100 at 3K-1500 pace. Finished up with a 2 min cruise during the cooldown. Felt pretty good, was a little cold out but I felt like I was running fast without a lot of effort.
Wednesday 10/23/02: 6 mi
Ran Hopkins to the Bridle Path with Colin, T-bone, Adrian, and Matty Resseger. Felt pretty good and comfortable, it was a little wet from the snow this morning. 44 min easy, did a short weight circuit afterwards.
Tuesday 10/22/02: 8.5 mi, 2.5 mi hard
Workout at Mt. Hope. Warmed up to the mansion, then ran 4 min at 10K pace, 2 min rest, 3 min at 5K pace, 3 min rest, 2 min at 3K pace, 2 min rest, 1 min at 1500 pace. After ran 3x300m strides. Felt pretty good overall, fairly well paced, I felt like the wheels were coming back on the long strides, and that the workout wasn't incredibly taxing to be ready for Saturday.
Monday 10/21/02: 3 mi, 0.5 mi hard
Jogged for a mile before doing 8x100 strides at Weston. Felt better than last week's strides, the legs are getting used to running fast again and I didn't need as much recovery between strides. Cooled down back to Hopkins with Winkler.
Week: 39.5 mi, 9.25 mi hard, 6 runs. It's coming back, I'm able to run more and do more quality while still feeling ok, but I still have a ways to go. I need to keep building for the next 2 weeks to be ready for ECACs, but I'm confident that I will be ready.
Sunday 10/20/02: 9 mi
Did the 9 mile Ingraham Loop for my long run, 62 min. Didn't feel great, was moving well at the beginning but then going up the big hill I wasn't running too well. Seems that consistently feeling mediocre is the norm now, up from consistently feeling bad 2 weeks ago.
Saturday 10/19/02: 8 mi, 4 mi hard
Raced in the Plansky Invite at our home course, 21:30 for 6K. Read about it in the races section.
Friday 10/18/02: Rest
Today was Mountain Day so I took today off to go hiking. Great day, hiked up the Haley Farm trail to Stony Ledge then came down the Stony Ledge trail to Roaring Brook Trail and back down to route 7. Glad to have made at least one Mountain Day in my Williams career.
Thursday 10/17/02: 6 mi, 1 mi hard
Got a late start because of an exam and had another tonight so I only had time to run Blair-Luce. Did 6x1 min pickups on a great run, was really flying and felt great once I started the pickups, 41 min. Legs were feeling kind of heavy until I started running today.
Wednesday 10/16/02: 5 mi
Ran easy up Stone Hill via the Gale trail, 36 min. Pretty windy and wet but the trail was nice. Legs felt like they recovered from yesterday but ran short today just to be sure. Did a weight circuit afterwards in the field house.
Tuesday 10/15/02: 8.5 mi, 3.75 mi hard
Did a workout at the high school. Warmed up 2 mi, did drills, then ran 10 min tempo along the course, 5 min rest, mile at 5K pace, 5 min rest, then 2x800 at 3K pace with half time rest. Really tough first workout, I was hurting from the beginning of the tempo but was able to push through fairly well. Tempo went pretty well, the mile wasn't as good (5:35), and the 800s were OK, about 2:35. Pused the last 800 really hard to remind myself what it feels like to really hurt during a race. It should only get easier from here as my legs readapt to running fast.
Monday 10/14/02: 3 mi, 0.5 mi hard
Ran an easy 3 miles with 8x100 strides at Weston. Felt fine today after yesterday's hard run, but I definetly don't have any fast twitch muscles after the layoff. Nice brisk fall day for a run, and it was nice to get out and run after studying inside all day.
Week: 36 mi, 6.25 mi hard, 6 runs. It feels good to finally be able to race again, that was a pretty rough 6 weeks that I just got over. Now that I've raced strong and been able to train normally for the 2 days afterwards I think it's time to say I've kicked the sickness and it's after effects. 2 weeks until Little Threes, 4 until ECACs, we'll see how fast I can get in shape.
Sunday 10/13/02: 8 mi
Ran Shadow Brook in 53 min from Baxter for a short 8. My first long run (as in a good hard distance run) in 6 weeks since camp, my lack of recent long runs showed as the hills were pretty rough. However I still felt good in the sense that I was running well and finished strong.
Saturday 10/12/02: 5 mi
Ran Hopkins to the Bridle Path and came back on Northwest Hill for a long 5. 36 min easy, legs felt good after yesterday, something I couldn't say about my first two races. Nice cool and rainy day, the fall colors were absolutely gorgeous. Also saw Coach White and his dogs in Hopkins.
Friday 10/11/02: 8 mi, 5 mi hard
Ran Div 1 New Englands at Franklin Park, 28:10 for 8K. Read about it in the races section.
Thursday 10/10/02: 3 mi
Ran Gale with VV nice and easy, 23 min. My left hamstring was a little sore but felt fine on the run. We'll see what I can do tomorrow, supposed to be cool with a chance of rain.
Wednesday 10/9/02: 6 mi
Ran Blair-Luce backwards in 45 min with Neal and the Ace, was going easy at conversational pace for the entire run and it felt relaxed and effortless. Decided to go for it on Friday and race based on today's run.
Tuesday 10/8/02: 6 mi, 1.25 mi hard
Warmed up for 10 min around the high school then ran a 5 min cruise followed by 2x400 on the grass track. Felt ok on the cruise, was right behind the guys I would usually train with, then ran 71 (too fast), 74 for the 400's. It seemed like I've lost some of my wheels in the last month, hope I can get them back in 2 weeks.
Monday 10/7/02: Rest
Just so that Mr. Nuts can hassle me again about taking days off, I rested today. After a good day yesterday and taking today off I should be ready to do a light workout tomorrow.
Week: 31.5 mi, 1 mi hard, 5 runs. Good week on the road to recovery, by the end of the week I was feeling much better. Another easy week I hope will get me back ready for Franklin Park.
Sunday 10/6/02: 7 mi
Ran out to the Roaring Brook Trailhead with the guys that were doing Stony Ledge, then turned around and came back to Pete's house and added on around there. Felt great and was really moving along on the way back until the monster attacked. Things felt great.
Saturday 10/5/02: 5 mi, 1 mi hard
Ran about a half mile easy before the "Aluminum Bowl" Alumni Race. Took it out really easy (7 minute pace) then picked it up a little in the middle mile, then made a brief surge to catch up to Eli and finished with him for a 20:27 5K. Feeling much better as I was just cruising the whole way, but want to make sure I get completely better so I only cooled down for a mile and a half.
Friday 10/4/02: 9 mi
Ran along the river path to Cole Field, then took a group of prefrosh on Hopkins Short, and finished up running back to Weston to meet Zach. 62 min, felt much much better than on Wednesday, nice and relaxed. Kind of wished that I was doing the workout with the guys but getting back up to par again is the priority.
Thursday 10/3/02: Rest
Wasn't feeling good yesterday so decided to take today off, also had to finish a problem set and didn't get it done until dinnertime. Not sure if I'm going to run tomorrow or if I need another day off.
Wednesday 10/2/02: 5 mi
Ran out to the high school to watch the frosh race against Mt. Hermon. Ran out Stone Hill then added on around the high school for 35 min. Didn't feel very good, not a great run.
Tuesday 10/1/02: 5.5 mi
Warmed up for a mile along the reservoir, then got a ride halfway up Mt. Greylock and ran to the top. Was going to try and do a couple of tempo intervals but after a minute I decided I didn't feel like it so I just ran easy the whole way. Nice run up to the top, and I got to stop along the way to get some great views since I wasn't running intervals.
Monday 9/30/02: Rest
Decided to rest today, I was only going to run 6 days this week and Monday is always a busy day so resting makes it a little less hectic. Workout tomorrow but I think I'm not going to do much of it if any at all.
Week: 45.5 mi, 12.25 mi hard, 6 runs. Glad to be back training well, just still kind of flat from the illness so the race didn't go so well. I'm optimistic that in 2 weeks that will change. Workouts felt great this week so at least I'm making good progress back, the next step is racing well.
Sunday 9/29/02: 5.5 mi
Ran easy today to start recharging my batteries. Ran with Engler on Oblong out and back easy, 39 min. Nice morning, wish I was doing well enough to do Mt. Berlin with the rest of the team.
Saturday 9/28/02: 9 mi, 5 mi hard
Raced 8K at the Tufts Invite, not a great race for 29:24. See the races section.
Friday 9/27/02: 5 mi
Ran easy for 35 min in the rain, and stopped in the field house to do some strides, after I did 2 the soccer team started practicing so I left to run back to Hopkins. Feel ready to race tomorrow.
Thursday 9/26/02: 8.5 mi
Ran out White Oaks then ran on a trail to Mountain Meadow Preserve, then cut down to route 7 and back to campus. 65 min easy, but much of that was slow due to the steep trails. Eli got us a little lost but then he figured out what he was doing. Nice run.
Wednesday 9/25/02: 9.5 mi, 4.5 mi hard
Warmed up at the high school, then ran 5-15-5 min tempo on Oblong. Felt really good and was just cruising along with Eli for the first 5 and the 15, then by myself for the last one. Good to be back running normally, today was the first time in 2 weeks that I've run for more than an hour. Feel confident that I should be able to race well this weekend after today.
Tuesday 9/24/02: 8 mi, 2.75 mi hard
Workout at Mt. Hope Farm today. Warmed up 2 miles, did drills, then ran 5x3 min Oslerians (1 min 10K, 1 min 5K, 30 sec 3K, 30 sec 1500) with 3 min recovery. My first good workout in 23 days (interestingly enough I ran Oslerians the last time I felt good in a workout), I think I'm finally healthy and back running strong. The health center never called to tell me I don't have pneumonia, but based on this workout I think I'm good. Time to get in shape.
Monday 9/23/02: Rest
Have a lot of schoolwork to do today, and I was only going to run 6 days this week anyways, so just took today off to try and catch up. Going to do a workout tomorrow so we'll see if I'm as healthy as I say I am.
Week: 21.5 mi, 4 runs. Took a very easy week to get healthy, took 3 days off and only did a few easy runs. By week's end I was feeling much better and now I feel like I can start training normally again. Still 7 more weeks in the season, so there is plenty of time to get into great shape for the big meets at the end of the season.
Sunday 9/22/02: 6.5 mi
Ran Ingraham with the team but turned around at the bottom of the big hill and retraced my steps along the road until I had run 45 min, then got picked up by Pete in the van. Felt good except that I forgot to use my inhaler before running so I had trouble breathing, but other than that I feel that I'm starting to get back to full strength.
Saturday 9/21/02: 6 mi
Went out to the high school with the team and ran Oblong while the guys warmed up, got back in time to see the races. Felt good except that it was really hot today and running along route 7 was very hot, but Oblong was nicer. Fun to watch the races today, can't wait to get back into racing with the team.
Friday 9/20/02: 4.5 mi
Waited all day for the results of my chest x-ray but the health center never called, so I ran Gale, adding on a loop through the Clark and then Knolls. Feeling fine, I would be surprised if I do have pneumonia at this point.
Thursday 9/19/02: Rest
Couldn't make practice today as I was getting my chest x-ray. Feeling much better overall, the cough is pretty much nonexistant now and I don't feel congested as before.
Wednesday 9/18/02: 4.5 mi
My cough was much better so I got a ride out to Broad Brook Trail and ran easy out and back for 32 min. Felt pretty good overall, it was a good first step towards coming back healthy. Really nice trail, one of my favorite places to run, especially since I didn't have to run up the hill to get there.
Tuesday 9/17/02: Rest
Went to the health center today, they put me on some antibiotics and want me to get a chest x-ray for pneumonia on Thursday. Decided to rest again today.
Monday 9/16/02: Rest
Took today off to let my body rest up. My mom suggested that I might have bronchitis given my lingering congestion and cough, which would go a long way in explaining my recent funk. I'm going to get that checked out tomorrow.
Week: 55.5 mi, 11.5 mi hard, 7 runs. Not a great week. Started out getting over an illness, then felt good for 3 days, then felt awful over the weekend probably due to the illness. Didn't race well at all and besides the tempo run didn't have any good quality days. Need to get back into consistent running again and stay healthy.
Sunday 9/15/02: 5.5 mi
Ran for 38 min on Oblong Rd before deciding that I was definetly not feeling well. I don't know if it's last week's illness lingering or if it's another problem completely, but something has not been right with my running for the past 2 weeks. Need to get healthy.
Saturday 9/14/02: 10 mi, 5.5 mi hard
Ran in the Dartmouth Invitiational, 29:50 for 8K (ugh!). Read about it in the races section.
Friday 9/13/02: 6 mi
Ran Hopkins Forest to the Bridle Path to Northwest Hill, coming back via West Main. 42 min easy as I'm racing tomorrow, and did 4x100 strides at the end. Feeling good.
Thursday 9/12/02: 10 mi
Ran White Oaks then added on Knolls for 72 min. Felt very relaxed on the whole run, was just cruising along fairly effortlessly even up the hills. Glad to be back running strong after that brief period of illness.
Wednesday 9/11/02: 9 mi, 3.5 mi hard
Ran Bee-Woodcock over Stone Hill with 20 min of tempo in the middle. Felt very smooth and relaxed, was kind of tired at the end but at that point I was running up Stone Hill so it was understandable. First totally good run in over a week with the exception of a bad monster attack on my cooldown. Really cold and windy day, and it was raining for a little bit.
Tuesday 9/10/02: 8 mi, 2.5 mi hard
Did a workout at Mt. Greylock High School. Warmed up 2 mi, did drills and hill bounds, then ran 2x200 at 3K pace, 2x300 at 5K pace, cruised ~900, 2x300, 2x200, and finished off with a flat mile at 5K pace. Felt good on the shorter intervals and felt great during the cruise in the woods loop, but during the mile felt very fatigued and my legs were very heavy so I stopped after about 1100. Ran a short cool down and still felt miserable, heat must have been getting to me. Overall a good workout until the end when I bonked.
Monday 9/9/02: 6.5 mi
Week: 42.5 mi, 2.75 mi hard, 6 runs. Not a great week of training, only felt good on Monday and then got sick later in the week. My resting pulse was high every day except Monday, funny how that works out. Time to get healthy and running well again.
Sunday 9/8/02: 4.5 mi
Saturday 9/7/02: Rest
Friday 9/6/02: Rest
Thursday 9/5/02: 6 mi
Wednesday 9/4/02: 7.5 mi, 2.75 mi hard
Tuesday 9/3/02: AM 5.5 mi, PM 6.5 mi
Monday 9/2/02: 12.5 mi
Week: 65.5 mi, 6 mi hard, 8 runs. Good week of training, especially since I took a day off. Felt good every day towards the end of the week, and it was great to be back training with the guys at training camp.
Sunday 9/1/02: 11.5 mi, 3.75 mi hard
Saturday 8/31/02: AM 8 mi, PM 5 mi
Friday 8/30/02: 10 mi, 1.75 mi hard
Thursday 8/29/02: 10 mi
Wednesday 8/28/02: AM 10 mi, PM 3 mi
Tuesday 8/27/02: Rest
Monday 8/26/02: 7 mi
Week: 70 mi, 8.75 mi hard, 8 runs. A great week of training with the team in Canada. I felt good pretty much every day and reached my goal of running at least 65 miles in singles, something that I'd like to maintain through the end of September. Got in some decent quality with the 10K race, with the base in place it's time to get in shape.
Sunday 8/25/02: 12 mi, 6.5 mi hard
Saturday 8/24/02: 6.5 mi
Friday 8/23/02: AM 10 mi, PM 4.5 mi
Thursday 8/22/02: 9 mi
Wednesday 8/21/02: 11 mi, 2 mi hard
Tuesday 8/20/02: 10 mi
Monday 8/19/02: 7 mi
Week: 36 mi, 1.75 mi hard, 6 runs. Not a good week, I was fighting off fatigue all week and never got any good runs in. Started getting plenty of sleep and plenty of fluids toward the end of the week and was feeling better. Hope this is a one time thing and that it won't come back again. Ready for a good week of training in Canada.
Sunday 8/18/02: 7 mi
Saturday 8/17/02: 5 mi
Friday 8/16/02: Rest
Thursday 8/15/02: 5 mi
Wednesday 8/14/02: 4 mi
Tuesday 8/13/02: 7 mi, 1.75 mi hard
Monday 8/12/02: 8 mi
Ran Blair Luce easy in 47 min from Hopkins. Was really hot today, had to stop a few times to cool off in the shade. Heat made HR really high. Was still pretty congested from being sick but I felt better overall.
Week of 9/2/02
Was feeling much better this morning so I went out to Pete's with the team and ran easy along Money Brook Trail for 34 min. Felt even better afterwards, really nice morning to go for a trail run.
Felt really sick this morning so I slept until noon while the team went to Middlebury for Coed Relays. Feeling a lot better later in the day but definitely still not well.
Was pretty sick today so I unfortunately had to miss the Plansky Workout. Went down to watch the guys suffer through it.
Ran along the Taconic Crest Trail for 45 min easy as I had a sore throat and was feeling under the weather in general. It was a gorgeous day and the views were incredible, so it was a good run (besides feeling sick).
Warmed up 2 mi from the Mt. Hope parking lot to the Mansion, then did drills before cruising 3-4-5-3 min with half time recovery. Was going to do another 4 between the 5 and last 3 but was feeling fatigued so just cut out early and ran easy instead. Resting HR has been high the last 2 days so I think I need to recover more (Planskys are coming up in 2 days, after all).
Did a 5.5 mi run/hike/scramble at Garvin's place in the morning to the top of a ridge with some great views. Ran the traditional first run on Oblong over Stone Hill in the afternoon, 47 min, didn't feel great so went easy.
Did a long run with the guys at camp, a great run with some spectacular views and scenery. 87 min, good to get in a good hard long run after a few weeks without one. Saw a huge Black Snake while stopped at a lookout which was pretty cool.
Week of 8/26/02
Warmed up 2 mi then ran 6x3 min Oslerians (1 min 10K pace, 1 min 5K pace, 30 sec 3K pace, 30 sec 1500 pace) with 3 min recovery. Ran with Eli the whole way, was well paced and under control during the intervals. Ran a long cooldown, 80 min total of running. Camp is going well.
Warmed up on Gale then did drills and 6x100 strides at Weston, then ran River Path-North Hoosac for a long cooldown. In the afternoon did 5 mi easy on trails near Chris Garvin's house for camp.
Did 43-7-Stone Hill with 6x90 sec tempo pickups. Felt really good, maintained good form and turnover on the pickups.
Did Hopkins Short with a group of Frosh, Karl, Tim Austin, and Teddy then added on Blair Short with Teddy and Karl for 70 min. HR got a little high in the middle so I had to slow down, but not a bad run.
Ran Stone Hill easy with Zach Blume and added on to get to 10 mi, 69 min. Really nice morning for running, there was a nice breeze and a great view from the meadow. Ran Gale in the afternoon for a nice easy shakeout.
Still sore so I took Pete's advice and took today off.
Ran along the St Lawrence River and the battlefield park in Quebec. Really nice run except that I was very sore from pounding my legs on the roads during the race yesterday. Went very easy, 55 min.
Week of 8/19/02
Ran the Quebec Marathon 10K in 35:42. See the races section.
Ran easy along the bike path for 45 min, and did 4x100 strides at the end. Legs are feeling ok on the faster stuff, haven't done much of it in a while.
Ran 10 kind of hard in the morning along the bike path back to the hostel, was running with Shamus and Winkler at first then decided to slow down a little. Ran for 65 min and was maintaining a good pace throughout. Ran an easy shakeout in the afternoon at a park a little ways away from our hostel.
Ran easy for 65 min along the bike trail near our Hostel in Mount Tremblant. Nice and relaxed, but it felt like I was running uphill both ways.
Warmed up 3 mi to the park where the McGill Invite is in Montreal, then did 6x90 sec uphill fartleks up Mount Royal. Good to start working in a little bit of fast stuff, and the view of the city was great. Ran a long cooldown with Garvin.
Ran along a dirt road into a park in the Ontario countryside with the guys for 68 min. Ran all the way back with Shamus, we were moving pretty well along the rolling hills at good clip. Felt good.
Ran along the canal in Ottowa with the other Canada guys easy for 52 min. Felt even better than yesterday and was just cruising along. The run wasn't great as we didn't really have a very continuous place to run, but I was glad to be running strong again.
Week of 8/12/02
Canada Trip! Warmed up for about a mile before a 5K road race in Brockville, Ontario, and was not feeling good so I decided not to race. Jogged easy during the race, then ran with the guys on their cooldown and felt much much better so went for 7 mi total.
Ran Bulkley to West Main with Teddy, then added on Knolls and the River Path for 35 min. Was running a little hard with Teddy, but backed off once I broke off on my own. Feeling better; I wasn't as fatigued as I've been, but my HR was still really high for how fast I was going.
Need to get back running well, so I just took today off. I figured that there was no point in continuing to run and feel bad.
My first day back on campus, I ran Blair Short in 37 min. I felt better today but was nowhere near feeling good. Hope this trend continues and I continue to get better.
Still was feeling miserable so I ran an easy 4 around town in Wilmington. I'm definetly going to take the rest of this week easy, as I've had a few bad days this summer but never 3 in a row like this. Hopefully I should be OK by Sunday to kick off the Canada trip with a road race.
Ran at a park in Wilmington, DE, where I'm staying with my aunt and uncle. Warmed up 2 miles, then was going to run 30 min of tempo but after 10 minutes felt absolutely miserable so decided to can it. Jogged around for another 20 some minutes afterwards but still felt horrible, definetly the worst I've felt all summer. My guess is that its probably due to a lot of factors, such as the heat, not getting enough sleep, and spending 3 straight days on my feet in Washington.
Ran easy at Claude Moore Park for 54 min. Wasn't feeling very good at all but I held on OK. I walked around Washington yesterday too, so I think that might have something to do with it. Heading up to Delaware to visit my aunt, uncle, and cousins for 2 days before going back to Williams.
Week: 50 mi, 2.75 mi hard, 6 runs. Nice to have another easier week and some vacation before starting up with more volume again. I couldn't have asked for better weather this week, it was hot at the beginning and end of the week but the middle was very pleasant, I was assuming that every day would be miserable.
Sunday 8/11/02: 11 mi
Ran for 72 min in Claude Moore. I was pretty beat from spending the last 2 days walking around in Washington, but got myself out of bed and put in a solid long run. Wish there were some more substantial hills here, but I guess I'm lucky to have such nice trails here.
Saturday 8/10/02: 8 mi, 2.25 mi hard
Wasn't sure if I should do a workout this week or to just keep it all easy, so I compromised and did a light workout. Warmed up for 2 mi, then cruised 3x4 min with 1/2 time recovery. Cruises felt really easy and smooth and I was flying. Cooled down to get 8 mi total in.
Friday 8/9/02: Rest
Decided to take today off to keep this an easy week. Went into Washington today to visit a high school friend who's there for the summer and bumped into Eve Besant, who happened to be running past the Jefferson Memorial while I was there.
Thursday 8/8/02: 8 mi, .25 mi hard
Visited the trails of Claude Moore for 56 min easy and 4x100 strides. The strides felt very good and got my legs going. Feeling good from just doing easy running so far this week.
Wednesday 8/7/02: 8 mi
Went for 55 min easy along the Washington and Old Dominion bike trail again today, very nice weather this morning. Ran through a few small towns along the way which provided nicely changing scenery.
Tuesday 8/6/02: 9 mi, .25 mi hard
Ran at Claude Moore Park again, this time for 63 min including doing 4x100 strides on the lacrosse field at the end. Cooler this morning, plus I got a map so that I knew better where the best loops to run were.
Monday 8/5/02: 6 mi
Ran easy for 42 min on the trails at Claude Moore Park in Sterling, Va. Some really nice wooded loops, I saw several deer run across the trail in front of me. Still really hot and humid, but it's a little better running early in the morning.
Week: 55 mi, 4.75 mi hard, 7 runs. Had a tough week at work trying to finish up all of my experiments, so I scaled back the mileage a little after 3 solid weeks of buildup. I'm going to take another easier week next week before making the final push for September.
Sunday 8/4/02: 8 mi
Ran easy for 56 min along the Washington and Old Dominion Railroad trail. It was extremely hot and humid so it wasn't a great run.
Saturday 8/3/02: 12 mi
Did my long run in the hills today to be sure I had hills, and so that I don't have to worry about finding a good long run tomorrow when I get to Virginia. Ran for 80 min, the hills were tough as usual but I felt pretty good in general. Good run to wrap up a great summer of training here in Claremont.
Friday 8/2/02: 4 mi
Ran 4 easy in the morning before my last day of work! So long, suckers!
Thursday 8/1/02: 8 mi, 0.25 mi hard
Another late day at work trying to finish up my experiments, so I ran easy for 56 min at dusk. Ran 4x100 strides at the park under the lights on my way home (I was running through the outfield of a softball game while they were playing). Felt pretty smooth and comfortable.
Wednesday 7/31/02: 7 mi
Had a rough day at work so just cruised for 52 min for a long 7. Felt very easy and comfortable the whole time, average HR was 146. Felt yesterday a little bit in the legs, so it was nice to recover.
Tuesday 7/30/02: 10 mi, 4.5 mi hard
Warmed up 2 miles, then ran 25 min of tempo. Felt smooth, turnover was good and I thought my form was as good as it has been on these runs, having an easy day yesterday helped. Ran a long cooldown.
Monday 7/29/02: 6 mi
Ran easy for 38 min with Ryan Thalman, an old CHS teammate, then added on to get in 44 min. Went really easy as he had been sick last week and wasn't fully recovered. Good to be running with someone for some conversation. Average HR was only 143.
Week: 75 mi, 5 mi hard, 9 runs. A great volume week, felt good on every run and it didn't feel like I was overdoing it at all. Stuck with 1 workout a week, I'll probably start adding a little more quality these last few summer weeks, especially with the team. Good 3 week buildup, time for some recovery with a little less volume.
Sunday 7/28/02: 13 mi
Did my long run for 85 min up in the hills. Felt very strong this week, especially up the hills, I was surprised when I finished how fast I had been going. Great overall run.
Saturday 7/27/02: 9 mi
Ran a comfortable 9 for 61 min, including some hills when I realized I hadn't run any hills this week. Average HR was 150. It was pretty windy at some points, which is weird because it is never windy here during the summer.
Friday 7/26/02: AM 3 mi, PM 9 mi, 0.5 mi hard
Ran an easy 3 in the morning. Ran another twilight run after getting home late from work, went easy for 61 min, felt really smooth. Average HR was 146. Stopped at a park to do 8x100 strides, the faster strides felt good. My right calf has been very tight and sore lately, need to keep an eye on that.
Thursday 7/25/02: 11 mi
Ran hard for 70 min, average HR of 160. Good run, I was fatigued at the end but it gave me a good chance to work on my form when tired. Ran the last 2 miles in the dark because I didn't get home from work until 6:45, something about the dark makes me really want to run hard.
Wednesday 7/24/02: 9 mi
Ran easy for 61 min, average HR was 154. Ran kind of hard for the first 3 miles, then calmed down and relaxed after that and cruised the rest of the way. Nice easy run after a good day of tempo yesterday.
Tuesday 7/23/02: AM 3 mi, PM 10 mi, 4.5 mi hard
Ran 3 easy in the morning. For my evening run, warmed up 2 mi then ran 2x12.5 min tempo intervals with 1/2 time recovery. Solid workout, really working on turnover and form throughout. Ran a long cooldown for 10 mi total.
Monday 7/22/02: 8 mi
Easy 8 mi run, 55 min, average HR 152. Felt really good today, very smooth and comfortable.
Week: 67 mi, 4.5 mi hard, 8 runs. Was hoping to get to 70 but didn't feel like doubling any of the 3 days I could have to make 70. Not a bad week of training, got in a little more volume than last week. Probably the thing I'm most excited about is how relaxed my easy runs are becoming, 8 and 9 milers aren't much trouble at all.
Sunday 7/21/01: 11 mi
Did my long run, a hilly 11 mi in 76 min, average HR was 157. I didn't feel great when starting off but started feeling better on the hills (well better in the sense that my legs weren't as heavy, the hills were tough as always). Continuing to get stronger every week.
Saturday 7/20/02: 9 mi
Once again, I didn't feel like doubling in the morning so I just ran an easy 9 in the afternoon for 63 min. Average HR was 152, and it was a little hotter because I ran earlier than usual. Not a bad run, though.
Friday 7/19/02: 9 mi, 4 mi hard
My hamstring was still sore when I woke up so I decided not to double. After warming up 2 miles, my hamstring felt good so I did 20 min of tempo. Felt pretty smooth and I worked on maintaining my form. After jogged for a little bit then did 4x100 strides, and cooled down.
Thursday 7/18/02: AM 3 mi, PM 8 mi
Ran an easy 3 in the morning, and ran a short 8 easy in 54 min, average HR of 149. My left hamstring was hurting a me a little bit throughout my evening run, but it didn't make running uncomfortable so I ran through it and iced afterwards.
Wednesday 7/17/02: 10 mi
Ran for 65 min, average HR of 157. Was just cruising along at a good clip today with the exception of the big hill around mile 3, which I ran a little harder, and a brief monster attack (3 in the last 3 days, not something that makes running fun) that was promptly relieved.
Tuesday 7/16/02: 9 mi, 0.5 mi hard
Ran 9 easy in 61 min, and felt very smooth and comfortable. Average HR was 149, I'm getting into shape enough that these kind of runs are no problem. Got some of the dust off my cross spikes, I haven't raced in them for 16 months and I've worn them twice since then, and did 6x100 strides in them at the end of my run. Great run.
Monday 7/15/02: 8 mi
Ran easy for 57 min, average HR was 150. Had a really bad monster attack about as far away from a bathroom as is possible running in Claremont. Once I cleared up the problem I felt very relaxed and smooth. New shoes today, the old ones had seen better days and over 350 miles, and I'm not the kindest person to shoes in the first place.
Week: 65 mi, 5 mi hard, 8 runs. Good training week with 2 quality days. I was a little sore a few days midweek but was feeling good by the end of the week. Started adding tempo runs this week as I start throwing in a little more quality as I continue to build up my aerobic base. I'm continuing to build up the length of my easy runs while keeping them easy to stay fresh while still upping my volume.
Sunday 7/14/02: 11 mi
Did my long run this morning in the hills, ran 11 in 76 min with an average HR of 158. Runs like these always remind me that running 2 miles straight up a mountain hurts like hell. I did talk to some mountain bikers for a few minutes on the trail, about 5 miles in, and they were amazed at how long I had been running. They then were in disbelief when I told them I still had 6 miles to go.
Saturday 7/13/02: 9 mi
Ran an easy 9, 61 min, and felt quite comfortable. Average HR was 151, and most of the time it was jumping around the low to mid 150's. Legs felt good after going hard yesterday. It was kind of hot and I was a little dehydrated.
Friday 7/12/02: 9 mi, 3.5 mi hard
To all of you jackasses who think you're being funny by whistling or yelling at me because I'm running without a shirt on, you can shove it, because you are only about the 100th person to come up with that idea. That aside, I ran 2x10 min tempo intervals today, 5 min recovery. Felt really crisp and smooth and held my form well throughout, turnover was good too. Was working hard on keeping a good stride length and I thought I was quite successful at that. Ran a long cooldown afterwards for about an hour total of running. Felt great overall.
Thursday 7/11/02: AM 3 mi, PM 7 mi
Ran 3 easy in the morning then 7 easy in the evening. 50 minutes nice and easy, felt very comfortable. Good hill in the middle to get my heart going a little more. It was humid today but at least it was a little cooler than the last few days.
Wednesday 7/10/02: 10 mi
Ran 10 pretty hard in 64 min, and didn't feel very good. I had a late lunch and I hadn't digested it so the "puke monster" was hanging around for the entire run, and I couldn't just get rid of the problem like with the regular monster (or at least I didn't want to). Felt smooth and strong otherwise on a good distance run.
Tuesday 7/9/02: 9 mi, 1.5 mi hard
Warmed up 3 mi, then did drills and 4x100 strides, then did 4x1 min hills with 1 min jog downhill. Hills felt pretty good, as I've been running them every Sunday run. After did 4x100 strides and a long 4 mi cooldown. Felt pretty tired at the end, as it was already a fairly long run without the faster hills and strides.
Monday 7/8/02: 7 mi
Ran a long 7 fairly easy in 50 min. It was really hot and smoggy today (the bank said it was still 95 degrees at 5:20 when I was coming home from work) so I ran much later than usual. It made for an interesting run as I was followed by a dog for a mile, saw two guys on the bike trail drinking 40's, and ran the last mile pretty hard as it was getting dark and I was hungry.
Week: 45 mi, 3.5 mi hard, 6 runs. Not exactly a great week mileage wise, I was hoping to be around 50, but I did get in a good 5k to test my current fitness. I'm not sure if those 2 days after the race were just due to the hard effort on Thursday or if I'm not as recovered as I think I am, I'll be sure to keep a careful watch on how I'm feeling the next few days.
Sunday 7/7/02: 10 mi
Did a good hilly mountain run for 73 min. Beautiful morning for running, it wasn't too hot, and the hills were a nice place to be. Kind of ran out of gas at the end, but held pace pretty well throughout.
Saturday 7/6/02: 7 mi
I didn't really feel like running again today, so I did 7 really easy just to try and get things back together and my head back into training. I didn't even pay attention to time, just worried about feeling comfortable. Felt much better after the run than before, which was the idea.
Friday 7/5/02: 8 mi
Didn't really feel like running when I started out but felt much better after about a mile. 55 min, fairly easy, but I felt yesterday's race a little bit. I'm starting to feel more comfortable doing longer runs so I shouldn't have to double much for a while.
Thursday 7/4/02: 7 mi, 3.5 mi hard
Ran a 5k road race in 16:51. Read about it in the races section.
Wednesday 7/3/02: 5 mi
Ran an easy 5 in 37 min and didn't feel very good. My legs were heavy and I felt like I was working so much harder than yesterday. Was going to run 4x100 strides but after the first 2 I decided to just head home. I hope that I feel better tomorrow.
Tuesday 7/2/02: 8 mi
Remembered to run today, did a long 8 in 57 min. Ran up a pretty steep hill in the middle and felt great overall, really relaxed. I guess sitting on my ass for a day did the trick.
Monday 7/1/02: Rest
After 3 good solid weeks, needed a day off to start an easy week. Sat on my ass. Disappointed my captain with my pathetic existence. Will remember to run tomorrow now.
Week: 65 mi, 3 mi hard, 11 runs. Good volume week, this is actually my all-time high for total mileage in a week (I've run 61 in singles before). I'm looking forward to an easy week next week with a 5k race, but this was a really solid week of training. I feel like I'm starting to adapt to the training load and building up a good aerobic base, we'll see how progress is going at the race on Thursday.
Sunday 6/30/02: 10 mi
Went for a hilly 10, 73 min, as I continue to lengthen my long run. It was slightly overcast when I started and it burned off and the mountains were absolutely gorgeous. I didn't feel great the first 2.5 mi before getting to the trails but once the hilly trails came I felt really good. Ran the flat last 2.5 mi home at about 6:00 pace, was running pretty hard there.
Saturday 6/29/02: AM 6.5 mi, PM 3 mi
Ran easy in the morning for 46 min, it was a really nice day outside not too hot but warm enough that it was nice. Had a really pleasant last mile in the botanical gardens by my house. Also gave directions to a car full of cheerleaders on their way to cheer camp, it reminded me of Brandfon and watching "Bring It On" on the way home from a meet. Ran an easy 3 in the evening also.
Friday 6/28/02: AM 3 mi, PM 8 mi, 2.5 mi hard
Ran an easy 3 in the morning. In the evening, warmed up 2 mi, did drills, then cruised 3-4-4-3 min with 1/2 time recovery. Felt decent throughout, more focused on form and turnover but the pace was pretty consistent. Did 4x100 strides afterwards, then cooled down for 2 mi.
Thursday 6/27/02: AM 3 mi, PM 6.5 mi
Ran an easy 3 in the morning and ran easy in the afternoon for 46 min. I ran a little earlier than usual on my afternoon run so it was hotter. Felt ok but not great.
Wednesday 6/26/02: 9 mi
Ran 9 fairly hard in 57:30, was averaging just under 6:25 pace. Ran through a good mix of Claremont, from right up next to the foothills to older Claremont and in the colleges. Runs where I have to finish uphill always bother me, as I'm afraid to run too hard downhill earlier in the run, but today seemed ok.
Tuesday 6/25/02: AM 3 mi, PM 7 mi, 0.5 mi hard
Ran an easy 3 in the morning, and ran 7 fairly easy in the evening in 49 min. Stopped at a park to do 6x100 strides, running faster always feels good when you are doing a lot of slower running otherwise. The new Reel Big Fish album came out today, and it took a fair amount of effort but I obtained my copy today after work. Cheer Up everyone!
Monday 6/24/02: 6 mi
Ran an easy 6 in 43 min. Felt comfortable the whole run, especially during the second half. Nice and easy to recover from yesterday's long run.
Week: 60 mi, 2.5 mi hard, 11 runs. Great volume week as I added in several doubles with a little less speed. I was surprised how relatively easy 60 felt at this point in the summer. All the runs felt reasonably good, so I don't feel like I'm pushing too hard, and I'm making sure to have lots of easy running to keep building my aerobic base. Looking forward to a little more volume next week before an easy week to recover.
Sunday 6/23/02: 9 mi
Another good long run, ran the loop I ran last week backwards, meaning that I got to run up the much more difficult hill. The hill was tough but I did alright, a very hilly 9 in 65 min. I felt great running the last 2.5 mi at around 6:15 pace, was really flying there. Saw 2 deer in the hills, one of which almost jumped onto me from the side of the trail.
Saturday 6/22/02: AM 7 mi, PM 3 mi
Ran an easy 7, 49 min, in the morning but I was a little sore from yesterday's workout. It was a little hot, which surprised me since it was overcast when I first woke up, so I went back to sleep figuring it would still be cool later. Also ran an easy 3 in the evening.
Friday 6/21/02: AM 3 mi, PM 7 mi, 2.25 mi hard
Ran an easy 3 in the morning, then in the afternoon warmed up for 2 mi (including drills) then cruised 3x4 min. Really focusing on holding form and keeping pace and turnover consistent, and felt good throughout the workout. Ran 4x100 strides after, which felt great, and cooled down 2 mi. Good workout for the week.
Thursday 6/20/02: AM 3 mi, PM 4 mi
Ran an easy 3 in the morning then an easy 4 in the evening. Just wanted to make sure I got a recovery day in amidst this volume week so that I stay as fresh as I can. Felt kind of sore in the morning but it was gone for the most part on my second run.
Wednesday 6/19/02: 8 mi
Did a good 8 mi with a decent hill in 52 min. Felt very smooth and relaxed as on all my runs so far this week, I was surprised that it took as little time as it did. The increased volume has been bothering me a lot biking to work and standing around in the lab, but on runs I've been feeling great. Saw a pretty big snake on the bike trail.
Tuesday 6/18/02: AM 3 mi, PM 7 mi
Ran an easy 3 in the morning, and did 7 pretty easy in 50 min with 4x100 strides in the afternoon. Was a little stiff on both runs but I felt comfortable overall. The strides felt really good even after a 7 miler. Quads were kind of sore.
Monday 6/17/02: 6 mi
Had a nice easy run after yesterday's long run, 6 mi easy in 43 min. It was kind of smoggy today (I could taste it in the air), I don't think I've got my SoCal lungs of steel back yet. Felt comfortable the whole way, nice and relaxed.
Week: 45 mi, 3 mi hard, 7 runs. A solid week of training, got in a good speed oriented week of training with a stride workout and some cruising. The base is starting to come back, as I could handle several days of higher mileage than last week and felt ok with a short easy run instead of a rest day. Time to start getting more volume in next week with doubles and longer easy runs.
Sunday 6/16/02: 9 mi
Another solid long run. Ran a hilly 9 in 65 min, ran up Red Brick and down Powerline. I felt stronger up the hills than I have the past 2 weeks, my HR didn't start getting to tempo levels until about 2/3 the way up the big hill. Really exhausted at the end of the run, I need to start carrying fluids with me during long runs.
Saturday 6/15/02: 6 mi
It was really hot today, so I took today's run pretty slow. Ran about 6 mi in 44 min, I didn't feel too bad besides the heat. Its always a dillema that I face on Saturdays: to sleep in and chance the hot weather or to get up early and run when it's cooler, today I should have run earlier or later in the evening.
Friday 6/14/02: 7 mi, 1.75 mi hard
Warmed up for 2 mi, then cruised 3-4-3 min with 1/2 time recovery. The workout was, well, it was what I said -- cruising: I didn't really push very hard, just getting used to running faster and focusing on form and running relaxed at a faster pace. Felt good on my 2 mi cooldown, felt very comfortable and smooth. Overall a good run.
Thursday 6/13/02: 3 mi
Recovering from the last two days, I ran an easy 3 in 22 minutes. Was a little sore at first but I loosened up as the run progressed -- a reason that I like easy 3 milers more than rest days sometimes, as after resting I'm often still sore.
Wednesday 6/12/02: 8 mi
Ran 8 in just under 52 minutes. Ran pretty hard the whole way, averaged about 6:30 pace. Felt good after yesterday's speed workout so that makes 2 solid days in a row. First really good hard mid-week distance run, hopefully these will continue throughout the summer.
Tuesday 6/11/02: 7 mi, 1.25 mi hard
First speed workout of the year. Ran an easy 3, then ran 4x400 strides with at least equal distance jog. Not supposed to be hard, just getting used to running fast and focusing on form, so I just guessed on the distance based on time so that I wouldn't worry about time. I ran the last one on a loop I knew was 400m and ran it in 76 and felt smooth and relaxed. After did 4x100 faster strides, then cooled down 1.5 mi. A good first workout.
Monday 6/10/02: 5 mi
Ran 5 easy, 35 min. Felt pretty smooth and relaxed, as the easy mileage is starting to get easier. HR was in the 150's to low 160's.
Week: 36 mi, 0.5 hard, 6 runs. Another good startup week before I start doing some workouts next week. The mileage felt good and I wasn't feeling sore or sluggish on any of the runs, so I'm confident that I'm building at about the right pace. One more week and I should be ready to really start upping the mileage.
Sunday 6/9/02: 8 mi
It was a rainy, gloomy morning, so I'm 2 for 2 on cool Sundays so far this summer. I ran Powerline in 56 min, I felt better on the hills than last week, as did my HR, which was substantially lower than on last week's hills. Overall a solid long run, despite the fact that I went to a concert last night and didn't get much sleep.
Saturday 6/8/02: 6 mi
Ran a short 6 in 40 minutes. Did 4x100 strides at the park on my way home, felt good to get the legs spinning a little. My HR was finally at an appropriate level for an easy run. It was much cooler this morning than it has been, a nice break from the heat we had this week.
Friday 6/7/02: Rest
I didn't feel like running today, so I took my rest day for the week. I've run for the last 5 days so its probably time to give the legs a rest anyways.
Thursday 6/6/02: 5 mi
Ran a long 5 in 37 min, felt pretty relaxed and smooth. I found a gem of suburban running in a dirt path running alongside a road for a half mile that I hadn't known about before. My HR is still higher than I think it should be, yet I still don't feel like I am running too hard. Started my summer job today, got to sit around reading a bio article for most of the day.
Wednesday 6/5/02: 7 mi
Talk about a bad day to be your birthday. I decided to run Padua Theater to celebrate my 20th birthday and it wasn't great. It was really hot and humid, even at 8:30 in the morning, and my shirt was completely drenched with sweat. I also had my first monster attack of the summer. I didn't feel very good at all, but I did run a hilly 7 in 49 min.
Tuesday 6/4/02: 6 mi
Ran for 41 minutes pretty easy. Stopped in the colleges to do 4x100 strides to get a little bit of faster running in, the strides felt good. Overall a good run, the streets of older Claremont have a lot more shade than up closer to the foothills, which was nice.
Monday 6/3/02: 4 mi
Ran a long 4 today easy, 30 min, and felt pretty good. I felt more relaxed and comfortable at the same pace as last week's runs, I think I'm starting to get my legs back after the layoff.
Week: 26 mi, 5 runs. It was good to finally get into a good running routine, and I felt pretty fresh every day. Getting rid of the back trouble was nice, so I should be ready to move up the mileage scale next week as I build up.
Sunday 6/2/02: 7.5 mi
Had a rare overcast morning and it was pretty cool so I did Red Brick in 56 minutes. Did ok for a first mountain run, but the hills were kind of tough. I couldn't convince my brother to come drive me down the big hill so I had to walk down. HR got pretty high up the hills. Not a bad first long run.
Saturday 6/1/02: Bike
Kicked off the official start of the summer with an hour bike ride, a tribute to Max Power (Sam Arons) who is about to head off on the Aids ride tomorrow. I hope to do more bike rides this summer and fall to complement my running.
Friday 5/31/02: 6 mi
Every time I wear my HRM my back doesn't hurt. I don't know if that's just a coincidence, but I felt good today and ran for 41 minutes, averaging a little over 6:50 pace. All in all a good run, makes me confident that I can do a hilly long run on Sunday.
Thursday 5/30/02: 4.5 mi
Went really easy today, and my back didn't hurt as much. Ran for 33 minutes, felt like I was doing about 7:20 pace. HR was in the high 150's to low 160's (because I'm out of shape). It was nice to not have to stop every 5 minutes to try and loosen up my back.
Wednesday 5/29/02: Rest
I planned on resting today but it was also good to rest my back. I'll run tomorrow and see how things go.
Tuesday 5/28/02: 5 mi
So much for my back not hurting anymore. I ran for 35 minutes pretty hard, with some hills, and my back was pretty painful. It hurt much less when I slowed down at the end, so I think if I run easier for the rest of the week it should get somewhat better.
Monday 5/27/02: 3 mi
Ran 3 today and my back didn't hurt nearly as much. 21 minutes, HR was in the high 160's to low 170's, meaning I'm out of shape, but I didn't feel like I was pushing hard. It felt good to be running pain free again, so its time to start summer training for real.
Week: 7 mi, 2 runs. Not a great start to the summer, but it is still May and there's plenty of time to train once my back isn't bothering me anymore. I'm pretty anxious to get started for real, so the sooner this goes away the better.
Sunday 5/26/02: Rest
Another rest day to try and help the back problem. Its been feeling better but I've been noticing it hurting at times, which means it probably will hurt while running. I'm going to try running tomorrow and see if it's any better.
Saturday 5/25/02: Rest
Back was still bothering me a little. I think that I'm just going to rest this weekend and see if that takes care of the problem, then start up again next week.
Friday 5/24/02: Rest
Decided a rest day would be a good idea. My back felt fine, but once again it is only May, pushing through short runs with a sore back now isn't going to make me any faster later in the season. I'm hoping to do a longer run on Sunday, so I may just take tomorrow off if I think that is going to help.
Thursday 5/23/02: 4 mi
My back felt good when I woke up so I went out for 28 min. About a mile in it was hurting again, not as badly as on Tuesday, but it still made running uncomfortable. I should probably take a few days off to get rid of this problem, it makes no sense to try and push through it now.
Wednesday 5/22/02: Rest
My back is feeling better but I'd rather just take a rest day. I'm only planning on running 4 days this week, so there is no harm in taking today off, and hopefully I should be at full strength tomorrow.
Tuesday 5/21/02: 3 mi
Started off with an easy 3, but my back was really hurting, probably from moving all of my stuff down 3 flights of stairs yesterday. I had to stop several times to try and loosen it up. Runningwise I felt good, and was averaging around 7 minute pace. Not a great first run because of my back, but it felt good to get running again.
Monday 5/20/02: Rest
Packed up my things at school before flying home for the summer!