When the Rain Comes

47 mins.6+ miles30 mins. poolFor the second consecutive day I "enjoyed" a run in the rain. Actually it wasn't that bad, and since I was already soaking wet post-run it made the transition to the pool that much easier. Plus, I've got to say that it is a spectacular feeling to have the run AND cross-training completely finished by 11am. I almost feel guilty this afternoon doing homework and watching TV without the prospect of another run on tap. It's probably just as well, as my legs are pretty zapped from yesterday and the rain is falling harder...

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Muddy Buddy Workout

AM: 4 miles15 mins. active stretchingPM: 2 mile w/u + stridesTarget: 3x2 mile @5:50 (revised: 5:45) w/3 mins. restActual: 5:50, 5:53 (11:43); 5:52, 6:06 (11:58); 5:56, 6:04 (12:00)2 mile c/dTotal: 10 milesA smaller than usual group of us headed out to McAlpine today for some tempo-esque efforts. As luck would have it, a cold rain fell for most of the afternoon (including during our workout), which succeeded in making the footing a bit slippery on some sections of the dirt path. This wouldn't be of concern if I were just lollygagging around, but...

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Yup, Just Thursday

AM: 4 milesPM: 74 mins.10+ milesI thoroughly enjoyed this afternoon's long-ish run...at least for the first eight miles. By the final fifteen minutes I was dragging and my legs were screaming at me. Fortunately I ran into Jess about 50 minutes into the run (I'd gone out to McAlpine earlier than everyone else), and she joined me for my final three miles before heading off to complete the rest of her run.However, I'd say the defining moment of the run occurred about ten minutes previously. Yesterday Jordan bragged about running shirtless, and today...

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Midterm Schmidterm

AM: 20 mins. core25 mins. poolPM: 45 mins.6 milesWell, I definitely called it: my legs were quite sore today. Actually, by the time my afternoon run rolled around I determined they weren't so much sore as they were completely dead. Fortunately I was accompanied by Jess and Holly on this jaunt, and we kept the pace nice and easy through Freedom Park and on the greenway. I actually wore short sleeves for the first time in a few weeks and I'm hoping...

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Shape Cutting x 25

AM: 4 milesPM: 2 mile w/uTarget: 5x(5x400m) w/1 min. rest (400m jog between sets of 5)@86, 85, 84, 83, 82 (hammer #20 and #25)Actual: (86, 86, 85, 86, 85); (85, 83, 85, 83, 85); (81, 83, 82, 82, 81);(80, 81, 82, 81, 73); (80, 81, 80, 80, 72)2 mile c/dTotal: 11 milesFirst things first: I'm really pleased with how this workout turned out. I really didn't know what to expect, as I haven't done more than 12x400 in quite some time and I felt fairly crap-tastic on yesterday's runs (and, to be honest, on this morning's shakeout as well). Jess and I drove...

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Another Week Begins

AM: 4 milesPM: 59 mins. + strides8 milesI didn't feel as fantastic as I'd hoped after yesterday's extravaganza of recovery. In fact, my legs felt downright terrible on this afternoon's run and I have no idea why. Fortunately Jess, Holly and I kept the pace easy so I was able to make it through without many complaints. Here's to hoping I experience a dramatic turnaround before tomorrow's shape cutti...

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Week in Review

65 miles25 laps at VA Tech6 AFDs5 dining hall mealsThis week was a mixed bag. After a solid pre-race on Tuesday and doing all the right things the rest of the week (sleep, nutrition, core, pool, etc.), I closed things out with a less than spectacular 5k on Saturday. The effort was there but the end result was not, and I'm pretty sure "almost" doesn't count in the NCAA. We won't know for another week or so, but odds are I won't be among the field that toes the line in Houston in a few weeks. On the bright side, this might afford me the opportunity...

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Recovery Smorgasboard

AM: 73 mins.10 milesice bathPM: 50 mins. massage30 mins. poolAs expected, I woke up fairly stiff and sore this morning, particularly in my left quad and my right calf (no doubt because, as Jilane would say, my right leg ran farther than my left). Lucky for me, today was tailored specifically for recovery. It started with an easy ten-miler at McAlpine with the team, all of which I ran with Holly. We kept the pace fairly relaxed and I felt better than expected, save for the final two miles when it felt like we were trapped in a wind tunnel. Post-run...

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Virginia Tech Invite 5k

First Run: 1 mile10 mins. active stretchingRace: ~2.5 mile w/u + strides5k race in 17:322-2.5 mile c/dTotal: 9 milesSo, the good news is I won the race. The bad news is there was just no one for me to run with. I literally led from the gun and was absolutely solo the entire time, which is super frustrating when you're trying to run a fast time. I ran a few seconds slower than at the New Balance meet two weeks ago, but this race felt like much harder...

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Hotel, Motel, Super 8

AM: 15 mins. core5 milesPM: 3 milesAs I post this from the lap of luxury (to clarify, the Super 8 Motel in Blacksburg, Virginia), we're just over 12 hours from go time. My legs felt pretty bouncy and light on today's jogs, so I'm hoping everything will come together tomorrow. I'm a little bummed because I checked out the start lists and according to seed times there aren't any girls in the race who look to be notably faster than me. I was really hoping for someone who could pull me along at 17-flat pace but that doesn't seem promising. At any rate,...

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Thursday. No Clever Title. Just Thursday.

AM: 59 mins. + strides, drills8 milesPM: 3 milesI decided to get my longer run out of the way in the morning, partly because I wanted to procrastinate studying for tonight's test and partly because the wind was supposed to pick up to 25 mph in the afternoon. Tanya needed to get in three miles for her morning shakeout so we hit the road together, mostly sticking to the grass and sidewalks along Queens Road West. I kept the party train going after dropping her off at the prison and headed down to Freedom Park to finish out the run.It was a gorgeous...

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Mid-Week Recovery

AM: 20 mins. core25 mins. poolPM: 59 mins.8 milesToday was a pretty solid recovery day all around. I got in some pool jogging, some Oxysocks, a massage from Jeffrey, and an easy afternoon run. Tomorrow should be more of the same, and I'm hoping my legs start to come around and feel snappy by Friday. Fingers crossed.Also, looks like my decision to hustle up the stairs after my run each day is going to change my life in positive ways, at least according...

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Pre-Race Workout

AM: 4 milesPM: 2 mile w/u + strides, drillsTarget: 1600 @5:30, 1200 @4:06, 2x400 @82 or fasterActual: 5:30, 4:06, 74, 722 mile c/dTotal: 6-6.5 milesThe one silver lining to racing this weekend is that today's workout was revised dramatically. Instead of the 20x400 I originally had on tap, Jeff opted to give me a pre-race workout similar to the one I did two weeks ago when Jordan was in town. Basically Jeff just wanted me to get in some intervals at my target race pace with full recovery in between.In contrast to the similar workout a few weeks...

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A Change of Plans

20 mins. core59 mins. + 6x30m strides8 milesMy day started off somewhat frantically, as I arrived at the Austin airport for my 7am flight at approximately 6:36am. Thankfully I wasn't checking a bag and I made it on with moments to spare. Needless to say, my parents would be quite disappointed in my lack of cushioning.After sleeping on pretty much the entire flight, I arrived back in Charlotte just after 10 and was greeted with the prospect of a day of homework. While I was procrastinating on the internet, I decided to check out the latest updates...

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Week in Review

80 miles2 pool sessions1 marathon spectated1 roasted pigAs the French would say, this week of running was just "comme-ci, comme-ca." Basically that means it wasn't anything spectacular. I was glad to see the mileage bump back up to where it should be, but the quality this week was average at best. At least I'm completely free of illness now, so hopefully next week I'll be able to ratchet the intensity back up a few notches.That said, I had another...

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Austin Marathon Sunday

~75 mins.10 milesThe wakeup call for most denizens of the Hanley household came just before 5am, since the marathon started bright and early at 7. Many people were running and an equal amount were spectating, so despite the early hour there was quite a bit of nervous energy buzzing through the house. Jordan planned to ride Brian's bike and shadow Owen throughout the race, offering him Gu and water and words of encouragement like "Hurry up and finish...

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Happy Valentine's Day from ATX

AM: 36 mins.5 milesPM: 62 mins.8.5 milesI touched down for my super secret surprise trip to Austin late last night and was greeted by Owen and his friend Brian Hanley, my gracious hosts for the weekend. After a late night dinner/breakfast at the Star Seeds Cafe we headed back to Chez Hanley and called it a night. I woke up earlier than I'd hoped the following morning, which was a tad frustrating, but I tooled around on the computer for a few hours...

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On the Mend

AM: 59 mins.8 milesPM: 30 mins. poolAfter yesterday's abysmal workout and my lingering sickness, Jeff suggested I take the day off today. For those of you who know anything about Jeff's training philosophies, you know this a virtually unheard of suggestion. I was having none of it and insisted on an easy jog, so he agreed to let me go out for an easy eight and see how things felt.Surprisingly, my legs felt pretty bouncy despite yesterday's effort. I would attribute this in equal parts to the ice bath and the fact that I've been wearing Oxysocks...

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It's My Workout and I'll Cry if I Want To

AM: 3+ milesPM: 2 mile w/u + stridesTarget: 1 mile @5:30, 2 miles @6:30 or faster, 1200 @4:03, 2miles @6:30 or faster, 800 @2:35Actual: 5:39; 6:21, 6:21; 1000 @??; 6:32, 6:34; no dice1.5 mile c/dTotal: ~9.5 milesWell, I'm just gonna go ahead and put it out there that I cried during the workout. Like a little girl. With little pigtails. And a little lunchbox. You get the idea.Anyway, from the top: Jeff drove Jess and I out to McAlpine fairly early in the afternoon to bang this out. It was a beautiful sunny day, if quite breezy, and we certainly...

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Official North Carolina Resident

AM: core + massage5 milesPM: 63 mins.8.5 milesAfter another 3+ hour day at the DMV, I am proud to say that I passed my written test with 100% correctness and am now an official licensed driver in the state of North Carolina. Even better, I took all my homework with me and was able to get a ton completed while I waited.As far as running goes, I felt pretty sluggish today. My afternoon run was particularly off, but I'm not really sure why. It's not like it was difficult, but I just never felt relaxed and my breathing wasn't as comfortable as usual....

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You Can't Yell "Bomb" at the DMV

AM: 4 milesPM: 8 miles + stridesToday I had the pleasure of wasting my entire morning attempting to procure a North Carolina drivers license. Before we go any further, let me clarify that I have no desire to obtain said license. I have a dynamite picture on my Georgia license and I would be content to keep it for the rest of my life (sort of like what Jordan is doing, only my picture is actually good). However, because I purchased a car in North Carolina and therefore need to register it here, I must have a NC license. Ok. Fine. However, the state...

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Back to Reality

AM: 20 mins. core20 mins. poolPM: 73 mins.10.5-11 milesJeff and I arrived home late enough for me to garner a mere six hours of sleep before practice this morning. I was not too thrilled to wake up before the sun, but I knew I needed to get in the pool and break up the junk in my legs as soon as possible. I may incorporate a few more pool sessions this week if Jeff and i feel it will be beneficial.After an incredibly busy day that included picking up Tanya and Sean from the airport and filing my taxes (yay refund!), I returned to school for afternoon...

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Week in Review

65 miles7 states + 1 district in 4 days(NC, VA, PN, NJ, NY, MD, DE + DC)25 laps at the Armory1 bottle of Andre22 hours in the car with Jeffrey1 Team MJ runI don't have the slightest idea where to begin on recapping this week's events, so I probably won't even try. Suffice it to say this weekend was an amazing, exhausting, stressful, exciting couple of days. My 5k at the Armory was very encouraging, and I am cofident I can run faster. I told Jeff...

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It's a Beautiful Day

88-89 mins.12 milesWords cannot express how excited I was to run with Jilane today. Not so much because of the "running" part, more for the "Jilane" part. Jeff and I were fortunate enough to be able to crash with her in the District last night and spend some quality time out with friends, including but not limited to Owen, Ben Stern and the infamous Tom's brother George. It was a good time but I was pretty exhausted and still feeling under the weather,...

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New Balance Invitational

1st run: ~5 min. shakeout runRace: 2 mile w/u + strides, stretchingTarget: 5k race in 17:30Actual: 5k race in 17:272.5 mile c/dTotal: 8 milesWhen I woke up this morning in my 10x10 "room" I was still feeling pretty under the weather. Despite pounding cold meds for the previous 24 hours, I was still very congested and runny and sneezy and otherwise not attractive. I was frustrated, but what can you do? I crossed my fingers that I could feel decent...

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Central Park West

AM: 3 milesPM: ~5.5 miles w/2x3 min. uptempoView of the frozen pond in Central Park WestThe story of yesterday's craziness picks up after class last night, when Jeff and I rolled out in our Chrysler 300 rental car and hit the road in hopes of catching Scott and the rest of the team somewhere in Virginia. I'll spare you the details of this journey and skip to 3am, when we arrived at the Ramada Inn in Strasburg, Virginia. Sean: If you thought Johnson...

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Blogging Study Break

AM: 20 mins. core59 mins. (8 miles)PM: ??Welcome to one of the busiest days I've experienced in quite some time. In addition to attempting to squeeze in two runs and morning core practice, I also have to finish (read: start) studying for my exam in tonight's class (20 questions over three chapters comprising 150 pages--where the heck do I begin with that??), finish emptying my moving pod, pack for this weekend's trip to NYC and find some time to...

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A Sushi Sendoff

AM: 30 mins. core10 mins. active stretching7 milesPM: 3 milesWhen Jordan and I awoke in the warmth and comfort of my prison cell, we were surprised to look out the window and see a healthy dusting of snow on the ground. A quick online check of the weather revealed that it was 21, feels like 8 (!!) and not expected to warm up much during the day. Needless to say, I was none too eager to get out for my run, but we had a busy day on tap and I could...

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I Can't Dress Myself

AM: 3 milesPM: 2 mile w/uTarget: 2x1200 @5k pace w/full recovery; 2x400Actual: 4:13, 4:11, 77.6, 77.32 mile c/dTotal: 6 milesSo one would think that at this point in my running career, nay, my life, I would be able to pick out clothing that is appropriate for both the occasion and the weather. However, despite all evidence to the contrary (namely the temperature and the wind), I decided to dress for this afternoon's workout in shorts and short sleeves. Naturally I blame Jordan for allowing me to walk out of the house that way, which is why I punished...

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Happy Birthday, Dad!

AM: 30 mins. core3 milesPM: 7 miles30 mins. poolToday is my dad's birthday and he is very old. Happy Birthday, Dad!Moving on: with morning practice canceled for the week, Jordan and I enjoyed a lazy morning of sleeping in before engaging in a semblance of productivity. We did some solid core work before I headed out for an easy three. Jordan's heel was feeling better but he didn't want to push it, so he (wisely) opted to stay behind. I hurried back so we could take a field trip to Smelly Cat coffeehouse for a delicious chai and some internet action.In...

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Week in Review

78-79 miles1 track meet2 meals at Chick-Fil-A3 3-hour classes1 trip to the dining hallOverall I would consider this week a success. I completed my first track meet without catastrophe or bodily harm, and during the week I completed several solid runs and a handful of cross-training efforts. I'm pretty stoked to travel to NYC for the New Balance meet next weekend, and I'm anxious to gauge my current fitness in the 5k.As far as life outside of running...

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Sunday Brunch (And a Run, Too)

89 mins.12 milesI made it home from the meet last night in time to shower and pick Jordan up at the airport. I was excited for his first visit to Charlotte and was hoping to get in some good runs together. Unfortunately that was not to be the case, at least for the first day, as his achilles flare-up from last week is still bothering him. Nonetheless he was a good sport and made the trip out to McAlpine park with me and the rest of the team this morning. He hoped to spend some time stretching and backwards running and doing some other goofy things...

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