The Need For Speed

20 min. w/u (2.5 miles)Target (in minutes): 1, 1, 1, 2, 2, 2, 3, 3, 3, 2, 2, 2, 1, 1, 1 all w/1 min. recoveryActual: Above16 min. c/d (2 miles)Total: 10.5-11 milesCaitlin's house, Freedom Park, Booty Loop.I need to update the details on this but it's time for bed and I have an early flight in the AM. Just wanted to write this down before the week got away from me. It wasn't super fast, but it's a step in the right directi...

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Week in Review

70 miles4? doubles8 hours in NYC36 hours in Boston30+ hours for 100x5kThis week wasn't especially well executed in terms of training, but I somehow managed to cobble together a fairly decent mileage total and three semi-workouts (two extemporaneous tempo runs during the week and one freezing cold 5k on the track on Sunday). If Sunday's run showed me anything, it's that I need to start incorporating some speedier work into my training immediately. Though my knee/IT band still isn't 100%, it paradoxically feels better the harder I run, so at least...

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CRC Breaks the 100x5k World Record!

Target: Break the 100x5k world record (37:12:53--22:30 avg.) set by the Florida Striders in Dec. 2010Actual: Victory! 30:56:49 (18:32/5:58 avg.)Runner #100 Johnny C. bringing it homeDespite temperatures never topping 40 degrees and at least 20 hours of non-stop rain, we did it! Charlotte Running Club is now the (pending) world record holder in the oh-so-frequently contested 100x5k event. I knew that if I waited long enough Caitlin would do the work...

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Publix Georgia Marathon Weekend

Before I get into the details of the weekend, allow me to present a brief outline of my work schedule:Wednesday10am to 4pm: Drive to Birmingham, AL5pm to 8pm: First Annual Karhu Madness Extravaganza @Trak Shak8pm to 12am: Drive to AtlantaThursday8am to 6pm: Expo setup @Georgia DomeFriday8am to 12pm: Expo setup/prep12pm to 7pm: ExpoSaturday6am to 9am: Karhu 5k and "Beat the Bear" promo10am to 6pm: Expo6pm to 9pm: Booth teardown9pm to 10pm: Delivery...

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Week in Review

83 miles4 doubles2 races4 runs in the DistrictYup, that's us with Mufasa in the background. NBD.Another busy, fun, challenging week draws to a close. Looking back at my goals from last week, I succeeded in increasing my mileage and definitely in upping the intensity. My two days of back to back racing have left me with a bit of a sore left knee/IT band, so I will probably take things pretty easy tomorrow and try to get in to see someone at Dr. Greenapple's...

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Double the Treasure, Double the Fun

Saturday, 3/12Four Courts Four Miler23:43, 1st female, $100Sunday, 3/13St. Patrick's Day 8k29:31*, 6th female (boo), $100 (yay)*23:40 through 4 milesSo the title is a play on words...get it...treasure because of the sweet dolla dolla bills and also because treasure is what a leprechaun finds (or leads us too, I can't really remember) at the end of the rainbow on St. Patty's Day! Okay so it might be a bit of a stretch but just know that I am laughing at my own perceived cleverness. Perhaps it's my current state of travel- and work- and running-induced...

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May Angels Lead You In

4 mile w/u + stridesTarget: 5x6 mins. w/2:30 rest, starting @5:50 down to 5:30; 4x90 secs. hard w/2 min. jogActual: 5xmile @5:50, 5:49, 5:43, 5:48, 5:40; 4x90 secs. hard10 min. c/dTotal: 12+ milesWithin minutes of waking up this morning I learned the tragic news of Sally Meyerhoff's death. Instantly my heart sank and all previous worries about my workout suddenly seemed inconsequential, almost silly. Though I didn't know Sally well, I've always admired her fearless spirit and seemingly indomitable capacity for hard work. Sally was only 27, just...

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Week in Review

75 miles3 doubles4 days in FL6 AFDsThis first week back to "normal" training was good, not great, but probably the best that could be expected given my crazy travel and work schedule. Next week I hope to increase the mileage while maintaining the intensity (i.e., completing two workouts in some form or fashion). It's good to be ba...

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13.1 Miami Beach 5k

~2 mile w/u + stridesTarget: 5k race @hard effortActual: 18:09 (1st female, 2nd finisher overall)1/2 mile c/dTotal: 6 milesWow, so much to say about this weekend's 13.1 event and so little of it has to do with my running. In fact, as you can see from my results above, the weekend was so nuts nuts nuts that I ended up deciding to "race" the 5k instead of the half marathon; even at that, we were so slam packed at the Karhu and Craft booth that I'm...

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Rustbuster Workout

2.5 mile w/u + stridesTarget: 5k course uptempo (~6:10-6:15 pace), 4 mins. jog; 9xpond loop (600m) w/2 mins. jog: first 3 "easy," middle three "medium," last three "hard"Actual: 5k @19:11 (6:11, 6:15 (hill), 6:02); 2:09, 2:10, 2:13, 2:04, 2:04, 2:06, 2:01, 2:00, 1:591.5 mile c/dTotal: 11-11.5 milesAs the title would suggest, I fully expected to feel a bit rusty during my first workout since the marathon. Having not dipped below 7:30 pace in two and a half weeks, I found myself feeling uncharacteristically nervous as Jordan and I drove out to McAlpine...

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