Chris - 1.9

I really felt like running today since I finally signed up to run a 5k with Luke. I'm always more motivated when I have a race in the distance to look forward to - I guess it's the competitive side of me that wants to make sure I run as well as I can since I'm paying money to do it! Anyway, I did the larger of the two smallish loops I've been running in the neighborhoods around here. First 1/4 mile was slightly uphill, which was nice cuz it made me concentrate on my form and picking up my feet. My hip didn't hurt today, but I can still feel that it isn't nearly 100% when it comes to taking the impact of continuous running. I do think it's odd that I don't notice that while playing basketball though; I guess that's more sprinting than anything else. This was weird - I felt like I had to push at the end of the run, but then when I got done sprinting to my imaginary finish line and was walking a cool down lap, I felt like I could've run more. I guess that's a good sign! Final time was 13:44 (7:13)

Alison - 2

Distance: 2 miles; Speed: 4.4mph; Locale: Incline Treadmill

Today I did "other types of cardio" but I did 2 miles running on the inclined treadmill, at an incline of 15.00, which is tough. I was only running about 4.4 mph but it was grueling. Even my arms hurt.

My abs are sore from yesterday, so they hurt during this, but it is a good reminder how much you use your abs during running, especially hills.

Make sure you look at the post just under mine, my better half has finally started posting.

James - 1

A fairly rubbish first distance to be posting about, and I'm about to make it worse: I don't know if I even ran one mile. I'm not very good at measuring or knowing the distances that I run, but I might start to make an extra effort for this blog.

This was a recovery-from-illness run, and came at a time when I had been craving it but felt running any sooner would have been detrimental rather than helpful. I just ran around the local park a few times so that I would be able to cut loose and go home when it was needed. It pumped me up and did me good, even though it was only about 11 minutes worth.

Luke - 11

11mi, 84:05 (7:38)  Found a bunch of awesome trails!  This is very exciting for me.  I was amazed at this system of trails.  I'd run everywhere around there, but never found them...miles of dirt, grass, and leaves; trails as wide as roads, a fork in the road every quarter mile...I'll have a great time learning them.  It's just over 2 miles away, on roads...a little more pavement than I'm used to to get to a place, but that's still not much (especially compared to any other city).

Luke - 12.75

am - 3.25mi, 26:23 (8:07)  So cold at 6am.  Bark trail was frozen.

pm - 9.5mi, 71:54 (7:34)  A lot warmer.  5x100m strides on the track at the end of the run.

I had been planning on doing the Oregon (half-)Marathon Relay with Chris, me doing the 10k and 6k legs and him doing the middle 5k leg, but he opted instead to come down for the Eugene Marathon 5k.  This turned out to be a fortunate development, as I think I've convinced my roommate and his girlfriend to run the relay with me instead!  They have been running about 2 miles 4-5 times a week lately, and will let me know on Friday if they can for sure do it.  I'm pretty optimistic.  I'd be running the 10k leg, roommate the 6k leg, and his girlfriend the 5k leg.  We'd joked that my 10k time might be able to beat their 5k/6k times, but I think they will both be under a half hour, and I am hoping for low- to mid-34s.

After talking about the relay, they said that for their run today they'd do the long (1-mile) loop on the bark trail instead of the short (1-kilometer) loop they usually do.  On my run I was doing a couple loops on that trail myself, and I saw the two of them up ahead of me so I caught up to them.  I was about 20-30 meters behind them when they got to the place where the trail splits, and I saw them hesitate and almost take the short loop, then go onto the long loop, so I called out in my best coaching voice, "Good choice!"  It was pretty funny.  I ran the rest of the loop with them at about 9:30 pace.

The relay is April 11th (the day before Easter) and the 5k is May 2nd.  I have been working on my schedule and it's coming together pretty well; I'm glad to have some structure, and I have faith that it will do me good.

Alison - 2

Distance: 2 miles; time: 18:22; locale: treadmill

My abs are just effed from my yoga course today and I am still feeling yesterday's high mileage, so today I took it easy.

Luke - 6.5

Did a mile time trial.  It was really windy, but I'm glad I started when I did--during my mile it was sunny; cooling down 15 minutes later it was hailing.  I've had a bad cough the last few days (I've enjoyed telling people, "Yeah, ever since I started smoking I've been coughing like crazy; I can't figure it out!") and it really came out when I started breathing heavily.  Also about 120 meters into it a bug flew in my eye.  And my shoe came untied about halfway through.

Splits: 72, 76, 78, 74

Total: 5:02

A bit slower than I'd've liked but I'm sure I'll get better.  I think I need to do strides after my runs more often.  It will be interesting getting used to doing track workouts again...it's been a while.

Alison - 7

Distance: 7 miles; time: ~2 hours; location: Pinellas Trail

Today I ran on the Pinellas Trail, first with a friend and then 5 miles by myself. I had a few moments break inbetween, but I was out for about two hours in total.

It's one of those rare days when it was cool enough to run outside, and the ocean breeze was wafting over from the Gulf. Lovely. Truly a glorious place to do your mileage.

Steve - 7.5

After getting some good news last night about my math course, I was primed for my run today. It was an overcast morning in Manhattan Beach. Perfect conditions for me to bang out my easy long run. It went pretty well, as I started really slow, and then picked up the pace as the miles piled up. I closed really strong and felt great at the finish. I could have kept going for a few more miles(at a slower pace), but 7.5 miles was enough to get in a quality workout. My achilles and right calf are both pretty tight but only I notice when I try to stretch them out. Will try to get in more eccentric calf raises and ab work this week.Total time was 68:13(9:05 pace). Splits are below...

9:58, 9:34, 9:15, 9:23, 9:19, 8:40, 8:15, 3:46 (800m)

Luke - 10.5

10.5mi, 80:58 (7:42)  Pouring rain, ran a BMX course three times, went up a hill I call The Wall, got back drenched and covered in mud.  I do enjoy runs like that.

Planning on doing a mile TT tomorrow.  Hoping for 4:45, but I have no idea what I'll actually run.

Steve - 3.5

Hit the track today for my mile time trial and a little interval work. The mile was pretty slow. Came in at 6:20 (1:30, 1.35, 1:39, 1:36). I didn't kill myself on the mile, so I wouldn't call it all out. My legs still had some juice left in the end, so I think mentally I am still holding back for some reason. Anyway, it pretty much matched my expected time according to McMillan. A 6:20 mile equals 21:56 5K. I ran a 22:04 5K 3 weeks ago. I'm a bit disappointed that I haven't improved much on that time, but we'll see what actually happens when i run a 5K next week. I also did two 400s. They were slow as hell, at least compared to what I used to bang out. 1:28 for the first, 1:23 for the second. They weren't sprints, but more like 85-90 percent effort. I'm working up to doing full speed sprints, but I don't want to overdo it and get injured. Tomorrow I'm going to run for about an hour slow and see how it far it takes me.

Luke - 14.25

am - 10mi, 73:18 (7:19)  Felt pretty good.

pm - 4.25mi, 33:50 (7:57)  Hadn't exactly planned on running, but I was bored so I went on a short 10pm run.  Luckily the bark trail has a lighted mile til midnight.

I'm thinking about spending the next couple weeks doing a bit less mileage and sharpening up, then doing some races in April and May, then getting on a Lydiard-type schedule to peak in May of next year.  That would basically entail a "base" phase of 7-8 months, a "hill" phase of one month, a bunch of speedwork for 2½ months, which is divided into "anaerobic development" and "anaerobic coordination", then 2 weeks of "peaking" which is pretty much a taper...then I'd (supposedly) have somewhere between 1 and 6 weeks of racing at my peak before I'd start the year-long cycle over again.

The main race I'd want to peak for next year would be Bloomsday (12k in Spokane, WA, where I grew up), and there are a few 10ks and 5ks in the weekends following it, and a couple fun races (Ridgeline Ramble, a 12-mile trail run on Memorial Day every year, and the Eugene Challenge Mile, an evening race that usually has some fast people in it and is I think the first weekend each June) that I might be able to hold my peak for.  Anyway that is all crazy long-term but it would help me get some structure now, since I don't really know what I'm doing lately.  And I am thinking of maybe going up to Spokane for Bloomsday this year just for fun and so I can compare this year to next year if I end up actually doing it.

I'll let you guys know what I end up doing, of course.  Might do that Mile time-trial this weekend, we'll see.

Alison - 5

Distance: 5 miles; time: 45:56; locale: treadmill

Fridays are not the best days for my runs sometimes because I take Thursdays off. However, the rest must have done me good cause I felt really good about my run. My legs were a little stiff overextending my stretches and poses during my last yoga class, so it was actually running that helped my legs feel better, instead of the other way around.

Tried a starch-free breakfast (coconut milk yogurt with blueberries) and this aided me in running well I think.

Steve - 2.25

21:07 (9:22 pace) Today was just an easy recovery run. Stayed up late last night studying for a test which didnt go as well i had hoped, so I decided to at least get some semblance of a run in tonight. Plan is for a tough interval workout on Saturday and then a long easy run on Sunday. Will most likely see what I can bring in a mile time trial. Oh and I have to throw this in. Duke absolutely got their ass kicked tonight! Doesn't get any better than that.

Luke - 9

9mi, 69:02 (7:40)  A big hill in the middle.

Chris - 1.3

I didn't feel like running today. My hip felt weak after I got home from work (trying to rehab a weak IT band). I started out slow and ended up picking up the pace pretty good, but unfortunately the last 1/4 of the run the hip felt really weak and I really had to push to finish strong. Total was 1.3 miles over 9:26.

Luke - 5

am - 5mi, slow.

Felt like crap all over, so cut it short.

Got back from a long day at 6pm, laid down at about 6:30, and slept for 15 hours...so no pm run.  I seem to be developing a bunch of the symptoms of overtraining, so it's probably good that I took a day almost-off.

Alison - 5

Distance: 5 miles; Time: 46:22; Locale: Treadmill

It's already too hot here in Florida to run outside, so I had to do it inside my gym where they play Rihanna and JoJo and Pink nonstop. Grah.

Anyway, sometimes water just feels too hard on my stomach when I run, so I make an electrolyte energy drink that is a lot like Gatorade/Powerade minus all the empty calories, sugar, and corn syrup. (I am the worst UF alum ever).

I use 1-2 tsp of apple cider vinegar and stir it into 8+ oz (usually 16oz) of cold water, white tea, or decaf green tea. I then add a splash of juice or agave nectar or raw honey to take the edge off and give it flavor. I like using agave nectar because it is low glycemic. 

For my apple cider vinegar, I personally use Bragg's, but you can use any store brand or whatever you have at home. Lots of people tend to keep ACV at home to clean out their coffee pots, but it's really awesome this way. You can also mix it with some extra virgin olive oil and some lemon juice and make a nice salad vinaigrette. 

I know this sounds really weird but give it a go. It's really nice in the morning to shake off the cob webs or during a workout/run if you also have issues with drinking pure water. Let me know what you think. I tried this out after my yoga instructor mentioned it, and found the recipe here.

Alison - 3.1

Distance: 5K; Time: 26:13; Locale: Treadmill

Today I did my first 5K after recovering from a knee injury. My time today of 26:13 was at least 3 mins above my official race 5K time of 23:09 and my unofficial treadmill time of 21+. The first mile was the most difficult, and I could have easily gone for another two miles was it not for time constraints.

I am going to run again tomorrow after my pilates class because this exercise lengthens the muscles and this always helps me run. It's like stretching your limbs for an hour. A lot of guys take pilates too, so I suggest you might take a class sometime.

I am going to try to run outside tomorrow because it's nearly April and it will be getting too hot to run outside very soon. My plan for tomorrow is to run for as long as I can - I've done mostly interval training lately and tomorrow I am ready to start amping up my distance again.

Luke - 21

am - 11mi, 86:03 (7:49)

pm - 10mi, 74:42 (7:28)

1 mile time trial

Next time you hit the track for an interval workout, try and hit up an all-out mile time trial. I'm interested to see what we are capable of at this point and how that effort will stack up again our other recent performances on the vaunted McMillan Running Calculator.

Steve - 5.46

1 mile warmup on treadmill at 9min/mile pace and then 4.26 miles in 35:43(8:22) around the park on grass and the rest was a real slow cooldown back to the house. My goal was to run in my steady state rage of 7:48 to 8:02 for 4 miles, but wasn't able to lock into the right pace. It was a nice smooth run and I didnt exert myself too much. Most likely could have kept a faster pace for 4 miles, but it was dark and I couldnt see too well on the old Nike Plus watchband. It doesnt always matter how fast they are as long as you are out there piling them up. I want to get up to 20 miles per week soon, maybe starting next week. Need to knock out my math final on thursday before i can really get rolling with that..

Luke - 20

am - 11mi, 84:39 (7:41)  Noticed I was pushing to get under 7 minute pace, so slowed down.  This week is for mileage, not fast stuff.

pm - 9mi, 74:21 (8:15)  Usually when I go this slow it's because I'm hurting...today it's just what felt easy.  Definitely could have kept going at the end of this run...that's encouraging.

Destination for Steve's next interval run (date TBD)

Luke - 10

10mi, 75:53 (7:35)  Legs took about 5 miles to warm up.  Tomorrow I start every day doubles!

Luke - 20

am - 8.5mi, 61:59 (7:17) Accel, ending at 6:00/mi pace.

pm - 11.5mi, 89:40 (7:47) Legs feeling dead last 3-4 miles, but still managed to keep up 7:30 pace last half of run.

Steve - 4.5

4.5 miles 38:34 tempo run on the MB wood chips - 1 mile real ez warmup. 2.5 miles in 19:00(7:36). goal pace was 7:30. started out too slow. probably need to finish my warm up faster so i can get into my goal pace quicker. cool down was really slow for first quarter then built into a nice 8 min mile pace for last 3/4 mile.

Luke - 16

16 mi, 2:03:35 (7:43)  Some hills.