AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Stopped by Jossi's place to see if Grant was up for a run but he was already out. Then I ran down to BCS but it looked pretty quiet there. Did a trail around to the bridge and then cut back up through campus. Cold out, but I felt good. Think I'm going to shoot for doing the workout today.

PM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
2.5 up 8x400 all between 68.2 to 69.5, 400 jog 4x200 around 33, 200 jog 2 up I kind of combined breakfast and lunch after my morning and maybe ended up eating a bit too much. Felt like I might get cramped up on the warm-up. Felt great once we got going on the 400s, though. Long rest made them all feel easy. Did get cramped once we were through the 400s but not bad enough that I had to stop. Wore spikes because my trainers are very torn up, but started to get some blisters by the end. Grant, Bernie and Bob joined our workout group today... nice to have some alumni company. Cooled down for a bit with a bunch of alums and then stretched and TBF at the apartment. Felt very strong this workout despite the not lots of sleep.

AM RUN

Minutes: Type: run run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
First time in a while I set an alarm, because Grant and I were going out at 8. When I woke up my legs were simultaneously stiff as a board and yet very wobbly. They never really loosened up completely but I felt okay once we got going. Decent pace, felt good.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
A road loop solo in the dark. Still a bit sore. Kept it slow. I'm over 80 miles for the past 7 days, which is a big jump especially with more fast stuff this week. Feel good but after tomorrow's long run I'll probably take it really easy on Sunday.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Drove over to campus in the morning and met Bernie, Bob, and Greg. We started out very easy into a reverse Saunders. After we got out of the woods we turned onto a Harriton and then onto Mt. Pleasant Rd. Really picked up the pace once we got back onto the roads, which made it much faster than any long run I've done in a long time. Plus reverse Mt. Pleasant has some very tough hills. Took me a little bit to get used to the pace but then I felt good. While it felt like more of an effort than recent long runs it was also a lot easier to get through. Around 7 minute miles towards the end, maybe under for the last one. 4 strides on the track after.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Went out in the city with Sherm and Doggy last night and ended up getting in much later than planned, though it was worth it. I tried to sleep late but after 8 am or so I wasn't really asleep. Need to get more rest. Took today very easy, as planned. Ran a trail and then added on through Ardmore stopping by BCS to check on some laundry. Total for the week is 78.3, I think.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:

PM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
13:30 up 4x800 [800 jog] all in 2:23 4x200 [200 jog] all in 32.5 or so 31:00 down Spent last night on Donovan's couch in DC. I was going to get up and do a morning run but I didn't want to get out of bed (i.e. couch) early and I didn't want to be rushing around to get into my suit so I canceled. Interview was supposed to be at 9 and last half an hour but the congressman was busy prepping for swearing-in tomorrow so I don't think we got started until almost 10 and then there were long pauses before I could talk to the policy director and the chief of staff. I finally got back to my car at 12:10 and was relieved not to have a parking ticket. I ate the lunch I had made at Donovan's in the morning, took a couple wrong turns getting out of town and still made it to a parking spot at Haverford by 2:31. Went inside and changed into running clothes, out for a short warm-up at 2:40 then about 10 minutes to stretch and do strides before starting the workout. Kind of figured I'd feel like crap after the drive and I was right. We were supposed to hit 2:20 to 2:22 on the 800s. I led the first one and I just felt like I had no control over my body. We got out fast, then I thought I settled into the pace and then we were too slow. But it did not feel easy. It seemed like everyone in the group was feeling the same, though, because we hit 2:23 for all of them. The other 3 felt easier except a couple times I tried to make too quick changes of pace when we were going slow and again felt very out of control. 200s felt pretty good, a bit quicker than last week. Wore my trainers were are absolutely beat up. Took a long cool down since I missed the morning run, then stretched out. If I take the job this might be my last workout for a long time, basically until I get burnt out from working too much and quit.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Haven't had a really good night's sleep in a while but slept very well last night. Woke up around 7:30 and then out to run at 8:30. Very sore, especially my right ITB, so my stride felt a bit funny, but otherwise it was good. Stretched out pretty well afterwards and then did TBF.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Ran a trail with Colin. Cold rain. Browe joined us most of the way through. Still stiff. I had planned on writing something here about how one of the harder choices in whether or not to take this job is basically giving up running. In the fall I set a goal of going sub-15 which I thought and still think could happen. And I figured this could be the last two seasons of track that I actually do seriously. If I take the job--even if I take it telling myself I'll get out in 6 months if I hate it--that is basically done. And after another break like that I'm not sure if I'd come back competitively. Now I have an offer for an interview as a web editor at a magazine in DC tomorrow, so the choices are a little different. But I'm not sure if I'll be able to take it because the lease here goes through July.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
I planned on getting up at 6 for a morning run before heading to DC but it was so dark and I knew it was cold and I could hear the rain coming down and 45 more minutes of sleep sounded great. The interview was great. I would definitely take the job if it were in Philly--unfortunately there aren't really jobs like that in Philly. I was going to get my run in on the way home but I got lost getting out of the city so it would have gotten dark if I had stopped at any of the parks I was thinking about. So I ran at home instead. Ended up locking my keys in the car (at least I got all my stuff out first) so I changed at BCS and then ran down to City Sports to get a key from Colin. Ran an extended 5-co. Pounding a little bit, but felt good. Pick-up strides at the end, maybe 8 or so.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Out for a trail a little before 8. Felt good, most of the soreness is now gone. Tempo this afternoon--hopefully City Sports will finally get my shoes in before then.

PM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
18 (or so) min up 6:05, 5:39, 5:46, 5:43 24 min down Had to keep wearing the beat-up old trainers--still no word from City Sports on the new shoes. Warmed up with part of a trail. Did a bit with Doggy at the end and we talked DC. Then got into the tempo. I think I started timing to early because I picked it up a bit after the first mile, but not too much. It was a good, steady effort. Pace felt great--any faster would have felt a lot tougher, but this pace was not a strain at all and I could have held it for another couple miles with no problem. Cooled down on the trail some more. Started to get a little bit cramped. TBF when I got home.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
On the second trail I headed out for a reverse lady for a change of pace. Went a little quicker than usual. Legs felt stiff at first, loosened up a bit, but then tired again at the end. A little bit of a cramp at the end too.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Ran a trail at 3. Very cold wind while going up Ardmore Ave but in the woods was better. Felt really good--finally had the new shoes. Got the job in DC, now I'm trying to figure out if it can work.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
A trail and a half easy in the morning. Light dusting of snow.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Fairly quick. Sort of lightheaded at end.

AM RUN

Minutes: Type: run run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Very icy out. Slightly longer than I intended.

PM RUN

Minutes: Type: race run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
around 9:05 20 min up, 17 min down, 13:30 shakeout after the van got back A little disappointed with the time but there are a lot of positives from this race. Got warmed up a little early, but it was hard to tell how fast the meet was moving, but then sort of just sat around for a while and felt rushed on the strides. I didn't feel like I was really mentally in a race state. Plan was to try to hit even 72s and see if I could break 9. Got out fairly easy off the line but it was too fast, and then I overcompensated and was pretty slow through the 400. Stayed slow for a while and only came through the k in 3:06. At this point I really decided to race more aggressively than I usually do. Lots of big clumps of people that I would have to jet around quickly so I was changing pace a lot. Eventually got caught up to a pack that Doggy was in. Settled on the back of that for a little bit before I went to the front. Ran with him for the rest of the race. Don't really remember many details and I wasn't paying any attention to the splits but I know I was picking up the pace over the last kilometer. Decent kick, Doggy picked up it up to another gear in the last straightaway so I had to go all in to keep him from passing. He thinks we went 2:57 for the last K, which would make the splits for me 3:06, 3:02, 2:57. Not bad negative splits. Cooled down for a little bit but had to rush back to the van. Did a shakeout when I got home to loosen up.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Met Paul and Tim Schoch outside the training room at 10 to head out for a Saunders. Kept it pretty easy, picked up the pace in the woods a little bit. Felt very good. Came back via Jumbo and then added on a trail. Took a break for a while to talk to Tom about workouts this week, then did 6 strides on the indoor track and ran home. Kept it a little shorter than a long run because I will probably go long again on Sunday.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Up early for the first time in a while so I could get the morning run in before leaving for DC. Still dark out, so I did a road loop instead of a trail.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
A little before 3 from the Fritz-Mauer household. Ran into the park and on a trail for a little bit before ending up on a bike path. Pounding because I had to get back to shower and head into the city to look at apartments.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
I think that's where I ended up at the end. Cold. Legs felt pretty beat during the run yesterday, a little better today. Might do the tempo or even no workout today instead of track work--there is no easy access to a track and I could probably use a bit of rest.

PM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
26 up 4 mile tempo - between 5:40 and 5:44 pace 18 down Legs felt better in the afternoon so I went for the tempo. Jossi gave me directions for a more direct route down to the Sligo Creek trail and where the mile markers were. Made a wrong turn on the warm-up so it was a little longer than intended but I caught it quick. Legs felt a little tired again during the warm-up. Had to wait for a long time on the road just before the tempo started, which was kind of frustrating. The splits were a little crazy because I didn't have all the mile markers but here's my best attempt to make sense of them: hit 2:53 for the first half mile, which was good because Jossi said that was always the slowest part thanks to two consecutive 90 degree turns. I was aiming for a relaxed 5:45 pace so I was already right on. I never saw the 1 mile marker, but I was at 8:33 for 1.5, making the mile from .5 to 1.5 a 5:40. Jossi had already told me there was no 2 mile marker, so I turned around again after another 2:51. Hit the 2.5 marker with a 5:41. Still didn't see the 3 mile marker (i.e. the missing 1 mile marker from earlier) but the split from 2.5 to 3.5 was 5:44. Didn't feel like I was slowing down, but oh well. Picked it up a little in the last half mile and hit 2:52. Cooled down home. Stuck at the same intersection again, just after finishing the pick-up. The cold air caused a bit of a coughing fit. Pretty much the same pace as last week but I did it without a slow first mile this time, and it felt much, much more relaxed and easy. Good sign. Tomorrow will be a very easy run.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Different route into the park today. Got on some trails and looped around for a while. Making a lot of turns so I was afraid I was not going to be able to find my way back but after a while I ended up back where I had first entered the park. Kept going for a while before turning back. Very cold, nasty wind. Was going very slowly. Some pain in my right arch. Probably won't double today.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:

PM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
25 min up 5:21.9, 5:23.8, 5:25.1 72.7, 74.5, 72.0 33.3, 34.3, 33.0 28 min down 60 sec rest between intervals Meant to get up early for a morning run but I ended up staying up late watching the Wire and then I knew it was damn cold out and just wanted to hibernate. Took a nap on the bus back up to Philly. Got in later than I expected because the 10 am bus listed on the website doesn't actually exist so I had to ride the bus as 12. Warmed up down Lancaster and then part of a trail, for about 18 minutes and then did another bunch inside. The sign at the bank said 16 degrees. Working out solo today. Got off a little slow for the first 1600, coming through the 800 in 2:47, I think. I picked it up a little bit because I was aiming for 5:30, but I was surprised when I hit 5:21--didn't think I had picked it up that much. A nice negative split on that, though. Despite the fact that each of the 1600s was a little slower than the previous, I felt very good and strong on these. I accidentally gave myself extra rest (75 sec) after the first one because I wasn't paying attention, so that helped. I started feeling tired during the 400s--the second laps were pretty tough and I eased up too much on the second one. Pretty beat by the 200s, which weren't as fast as I expected. Happy with the workout, though, especially going alone. Cooled down for a bit inside before doing a full road loop and then running back up through HCA.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Met Sherman at BCS and then we ran down to Biddle to join GPo and Doggy. Around 15 degrees. Wore a lot of layers which ended up being just a bit too much, sweating a lot by the end. Going at a pretty quick pace. I think we increased the pace during the run but Doggy did not agree.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
My throat started to feel swollen last night, so I went home early to get a good night's rest. I was originally planning on doing a 15-mile long run today, but with the impending sickness I figured I'd do 5 miles, if anything. But by noon I was feeling okay so I decided to go for a medium-long run. Felt pretty good. If I'm still feeling good tomorrow I might jump in the 2400m time trial.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Trail morning run. Legs a little stiff. Feels like a long time since I've done a normal morning run. Not feeling sick at all.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
I was getting pretty pumped up for the time trial today. At 1:45 I went out to do some errands before going up to Haverford. Stopped by the Ludington Library to drop some stuff off, and when I got back in my car it wouldn't start. Basically spent the next 3 hours huddled in my jacket as the interior of my car got colder and colder. Finally got home (after towing my car to the Subaru dealer) a little after 7. Was just going to can the run but I decided to get out for a little bit. Started with a road loop and decided to add on a lady. The feeling of my feet thawing out was pretty glorious, felt a little nauseous from the peanut M&Ms I bought at the dealer, though. Oh well, maybe a hard effort tomorrow. Feeling some weird aches and an all-encompassing softness so I got in a rare session of stretching/TBF.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Had a couple of DVDs to return to the Bala Cynwyd library and I wasn't sure if I would have my car back to bring them there so I made it a long morning run. Cold out, but not so bad on the way out--on the way back coming into to the wind sucked, though. Felt sort of blah.

PM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
19:30 up 7:18 20:30 down Decided to do a time trial of my own today. Warmed up to the field house, dropped my spikes and then did part of a road loop. I was going to just try to run a 10 minute 3200 but Tom said I should just do the same thing the guys yesterday did and that he would time me. Suggested I try to hit 4:54 pace for the first 5 400s and then kick for the last 400. Did 4 strides and then got going. First lap was 33, I did not start my own watch so I had no idea how fast I was going. After that I tried to settle back, and hit 70 for the 400. From there on out it seemed like I was running around 75 highs. Hit 2:25 for 800 and the 1600 was 4:56. Don't remember the 2000 but the last two laps were 35 and 33. Felt pretty easy and controlled, I just wish I had got out at an even, faster pace. Cooled down part of a trail with teh Burmeister.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Started pretty slow, picked it up a little but not much. Tired of winter.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Drove down to DC in the early afternoon, stopped by the office for a little bit, grabbed dinner, then dropped some boxes off at what will hopefully be my new apartment. Then I drove out to Wheaton, MD to crash with Phil. Got out at 8:45 for a couple more miles out there in the suburbs. Lots of turns on the roads but I managed to keep track of where I was at. Legs felt great tonight, much better than in the morning.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Slept on a camping pad in Phil's basement, so not a great night of sleep. But that actually made it easier to get up at 6 am to get out for the run, since I wasn't in a comfortable bed. Still dark out. Went out for 25 minutes then turned back so I didn't get lost. When I got back to the house I looped around for a while till I got to 64 minutes. That's it for today--rest of the day I was at a conference put on by the magazine.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
In Wheaton before heading back up. Felt pretty good.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Got home at 11. Intended to do a workout in the afternoon. Tom suggested I do 4 sets of 3x300 in 50 sec with 100m jog in between. Warmed up a little more than 20 minutes, then found that the field house was locked up for repainting. It was nice enough to give a go of it on the outdoor track. Did a could half-hearted strides and then got going. First set was 50.9, 52.x, 50.8. Slow in the middle. A lot more tired by the end of that set than I expected. Jogged 5 minutes and then got going again: 50.1, 51.x, and then halfway through the third one I stopped. Didn't really have a good reason, but I was already walking the recovery between them and my legs just felt beat. I have plenty of excuses; past two nights of sleep had been mediocre, plus the travel, plus my right ITB was tight. And the workout was tough, much faster than I have done anything with very little workout. But of course it would have been much easier if I hadn't been going solo. With lots of other stuff going on motivation is also sort of low--so it's probably a lot mental and I'm not too worried about not being able to hack it today. After I stopped I considered doing a long cooldown but I figured rest would help more. Ran into the BCS crew on the trail and ran for them with a bit before it turned into a pound fest. TBF when I got home and stretched the ITB.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Headed over to Trouble's at 10 and then we went out for a Saunders. Dano caught up to us going up the hill before the first section in the woods. We were pounding pretty good by the end. I did half a trail solo and then tacked on through Funkytown. ITBs felt pretty beat.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Out at 10:30. Sort of cold but not too bad. Left hip very tight. Otherwise felt good. TBF after.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
4pm with Yarbz (triumphant return) and Trouble. Still really tight. Faraz and Burmeister ran by the other way, and I needed to find out when the workouts are next week, so I pounded back to them and then had to pound for a while more to get back with Colin and Trouble.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Cold out but felt good, going a pretty good pace. Still tight, though.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Ran to the library to see if I could get season 1 of Lost, but no luck. Feeling assorted aches and pains, after tomorrow's workout I'll take it easy until the race and then a couple weeks' break as I settle into DC.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Snowy. TBF after.

PM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Up 19 minutes intervals w/ 60 sec rest: 5:18.8, 5:19.2, 5:19.3, 5:18.5 72.7, 72.8, 71.7, 72.5 33.6, 33.5, 34.1, 33.1 down 17 minutes Warmed up to the field house, dropped my spikes (which I never ended up using), hung out for a little bit and then went out on the warmup with the guys. Cut in early since I had already warmed up a bit. Went to the bathroom, stretched out well, and did 5 strides. Wasn't sure how I'd feel on this workout since it was an extra interval for each distance and the 1600s were going to be faster than I did last week, but I knew working out with others would help. My group (at least at the beginning) consisted of Burmeister, Sturner, Faraz, Cutilli, Pat and PD. I think that's everyone. I led the first 1600. Got out way fast for the first 100 meters but then settled back and the pace was perfect after that. My left leg felt sort of like it was falling asleep at first but it didn't both me again. Rest of the 1600s felt very strong and I felt like I was able to fall right into the right pace and hold it. The first 400 was an adjustment but after that the short stuff felt great. Never struggled this workout. This workout is nearly the same as what I ran this same week my senior year, just a little slower on the 400s this time. I ran 8:51 then. We'll see what I'm good for this time.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
When I started there was a couple inches of snow covered in an ice crust, but by the end, as the temperature went up, things were getting very slushy and wet. Went very slowly both because my legs are beat and because the footing was pretty treacherous. Glad to get this one done with.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Freezing rain... gross. Time to taper anyway, I guess.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Very icy out.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Legs still feeling very beat. I headed down to do a few road loops. On the first one I ran into Neil so I turned around to join him. He was going very slowly which ended up being just what I needed. 4+ miles.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Slow.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Ran to the field house, dropped my spikes then ran a lady with Bernie, Browe, and a bunch of the current goats. Did 4 strides in my spikes before going home.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:

PM RUN

Minutes: Type: race run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
18 up 8:58.8 20 down Warmed up with all the 3k goats. ITBs both felt very tight but loosened up a bit during the warm-up. Came in and stretched out and did some strides. During the strides I noticed that my right hamstring felt a bit tight, too, but not too bad. Got out in around 71, which is what I was aiming for, but then when I thought I settled into that pace it was more like 72s. Don't remember all the splits but I think the 1000 was 2:59 and the 1600 was around 4:48. A bit after that I went around Doggy to try to be aggressive and catch up with Burmeister. But I sort of settled into a pace again. With 600 or 800 to go, Doggy went back around me and I didn't stay with him, so he started to gap me a bit. Picked it up a little bit but not much with 400 to go and then a standard last minute big kick. Sort of disappointed with the time because I figured I was at least in 8:55 shape, but at least it's under 9 and shows some progress since the last race. I just need to start being more aggressive mid race. But I will probably be on a hiatus for a while, we'll see when the competitive spirit starts flowing again. Cooled down 20 minutes with Bernie and Doggy and then stretched out a little before heading home.