13.1 Chicago Pre-Race Workout

3 mile w/u + stridesTarget: 2xmile @5:35-40 w/4 mins rest; 2x1k @3:25 w/3 mins. rest; 4x300m stridesActual: 5:35, 5:29, 3:21, 3:22, 54, 54, 54, 532 mile c/dTotal: 10 milesThough I haven't done one in some time, pre-race workouts were a staple of my training while at Queens. Rather than being designed to elicit fitness gains or blazing fast times, the objective is simply to turn the legs over at race pace or faster and emerge feeling comfortable and confident in your upcoming race plan. In theory, it makes perfect sense. In practice, it often works...

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Week in Review

60 miles30 mins. elliptical0 doubles3 AFDs5 states (NC, MA, NH, MA, RI)Before I comment on this week's training, I first want to express my gratitude. From the bottom of my heart, thank you to everyone who sent me their thoughts, prayers, well-wishes, text messages, emails and donations on behalf of my family members in Joplin. As one benefactor stated, "I know we're not in close touch, but this running world and industry is one big family." Never...

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A Request For Help

As you all know, running is one of the most important aspects of my life. It is my hobby and my livelihood and my passion all rolled into one. It is normally the primary topic and concern of this blog.Not today.Like most Americans, I awoke this morning to the news of the devastating tornadoes that ripped through Joplin, MO last night. This was particularly alarming for me because most of my mother's family lives there. While none of them were injured,...

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Week in Review

85 miles3 doubles3 runs at McMullen3 Great Harvest cookiesAnother solid week of training in the books, including several runs with friends and a few great Karhu events. On Wednesday night I partnered with Bull City Running to host a wear test at their new social run at Fullsteam Brewery. This run is only in its fifth week and they already have over 100 participants! The venue was amazing and Jordan and I had a blast hanging out with the runners and then later spending the night with our friend Sarah the Brooks tech rep. Saturday morning after the...

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Great Harvest 5k

3 mile w/u + stridesTarget: win some Great Harvest Bread, then 3xmile on the greenway w/3 mins. jogActual: 17:44; 5:39, 5:38, 2:38 for 800mResults1 mile c/dTotal: ~10 milesLast year Jordan and I had a blast running the Great Harvest 5k and winning plenty of free baked goods to boot. Because I am a fat kid trapped inside a skinny kid's body, I knew I couldn't pass up the opportunity to do the same this year. Plus, the race was taking place just down...

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8 x 1k at AG

3 mile w/u + drills and stridesTarget: 4x1k @3:25 (2:44 through 800) w/2 mins. jog; 4-5 min. break; 4x1k @3:20 (2:40 through 800) w/3 mins. jogActual: 3:24 (2:44 through 800), 3:25 (2:44), 3:24 (2:44), 3:24 (2:43); 4:30 rest; 3:18 (2:38), 3:19 (2:38), 3:18 (2:38), 3:17 (2:37)2.5 mile c/dTotal: 11-11.5 milesAG track, lane 2, Jordan holding the watch. 55 degrees, overcast, sprinkling at times.I'm not gonna lie, this wasn't easy. After finishing up...

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Week in Review

84 miles3 doubles5 nights in TX1 night in OK3 AFDs (oops)This was my highest mileage week in some time, and also the best I've felt in as long as I can remember. Actually, the way my legs have been feeling lately remind me of how they felt in the two weeks between Houston and Birmingham. Every run is light, bouncy and enjoyable, the feeling we runners always yearn for yet rarely experience. I know it won't last forever, but you can be sure that I'm enjoying it in the mome...

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Who Says You Can't Go Home

One of the perks of my amazing job is the almost constant opportunity to run with different people in new and exciting places. Because I happened to be traveling this week to Texas and Oklahoma--the former being the state where I grew up and the latter being where I spent a summer with Jordan a few years back--this week's running was made extra amazing due to the amount of familiar faces I had the pleasure of seeing.My first stop, Austin, brought...

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Austin Shape Cutting

3 mile w/u + stridesTarget: 3x(5x400m) w/1 min. rest b/t reps; 400m rest b/t setsFirst set 81-82; second set 79-80; third set 75-77Actual: 82, 80, 77, 80, 78; 78, 77, 76, 78, 76; 75, 75, 75, 75Set avgs: 79, 77, 752 mile c/dTotal: 9.5-10 milesFerocious wind on the homestretch, one million percent humidity, warm but not hot. 3:30 rest between sets, avg. 55 sec. rest between intervals.Will recap later, just needed to write this down before I forg...

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Week in Review

81 miles3 doubles6 AFDs2 nights in Raleigh/Durham$500 wonAnother solid week of mileage and workouts capped off with a successful race. I'm definitely moving in the right direction and, more importantly, my knee/ITB seems to be holding up to the increased demands put upon it. I'm still striving to do my strengthening exercises 3x per week in addition to 2x per week core and now 2x per week drills, which will only become increasingly important as my training intensifies. Next week I'm off to Texas and OKC from Monday to Sunday, which promises hot...

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Capital City Classic 10k

3 mile w/u + drills and stridesTarget: 10k race @sub-36 minsActual: 35:54; 5:55, 5:38, 5:34, 5:42 (off course), 6:06, 5:521st female, $500 (results)2.5 mile c/dTotal: ~12 milesAfter spending a few days visiting accounts in Durham and Raleigh, Jordan and I made our way to the downtown Raleigh Sheraton just after 5pm on Friday evening. Since this was a Balega-sponsored event, Jordan's sales manager Carol had graciously offered us a room at the host...

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6 x Mile Solo Effort

3 mile w/u + drills and stridesTarget: 6xmile @5:40 or faster w/3 mins. jogActual: 5:40, 5:38, 5:37, 5:36, 5:38, 5:342 mile c/dTotal: 12-12.5 milesQ: What takes longer than doing a 6xmile workout? A: Doing a 6xmile workout by yourself.Okay, so maybe it doesn't literally take longer, but it certainly feels that way. Because Jordan's hip is still banged up and because I'm too lazy to get up and do this at 6am, I had the privilege of taking a solo trip to McAlpine to attempt one of my longest workouts of the season. Jordan set the bar at a challenging,...

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Week in Review

80 miles3 doubles5 AFDs5 miler in Columbia2 slumber parties with CaitlinThis week, friends, is ground zero. A baseline. A starting point, if you will, for my 2011 fitness. I say that because, contrary to what you might believe, I haven't truly felt fit at any point during this year. I was fit enough in Birmingham to nab a Trials qualifier, but in reality my progression leading up to the race was capricious at best. Don't get me wrong, I definitely nailed a few tough workouts, but for a variety of reasons I was lucky to squeeze in one of those per...

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