Training Log: Oct. 20 - Nov. 23

Oct. 20-26

M - 5

T - AM 9 PM 6

W - AM 5 PM 12, Track - 3 by 3200 with 5 min rest: 10:10, 10:03, 10:17. Came off the rails 1600 into rep 3, but good to work through it.

Th - 8

F - 14

S - In Chicago. 10. Workout of 10, 8, 6, 4, 2 on the Lakefront, dodging people in a Halloween-themed half marathon.

S - 4. Whoops.

Total - 73

***

Oct. 27-Nov. 2

M - 10

T - AM 9 PM 6

W - AM 5 PM 13 - On Mall: 2 by 1.5 miles in 7:34, 33; 2 my mile in 4:57, 4:59; 2 by 800 (2:27, 2:24)

Th - AM 5 PM 8

F - 11.5

S - 11, Cell Tower Field XC, with Patrick and Blur, 7, 6, 5, 4, 3, 2, 1. Tempo effort.

S - 16

Total - 94.5

***

Nov. 3-9

M - 6

T - 11

W - AM 4 PM 11.5, Track - 4 by 1200 in 3:42, 3:41, 3:38, 3:35; 4 by 600-ish in 1:43ish

Th - 8

F - 10

S - 10, Happy Runner Wedding 5k, 6th. This was far and away the best 18+ minute 5k XC race I've run since high school.

S - 10.5

Total - 71

***

Nov. 10-16

M - 6

T - AM 10 PM 7

W - AM 4 PM 12.5, Track 10 by 800 with 2:30 rest: 2:28, 28, 26, 24, 24, 23, 22, 21, 21

Th - 8

F - 12

S - 11, Cell Tower Field XC, 4 by 2k in 6:42, 45, 45, 41

S - Off, covered US 12k champs.

Total - 70.5

***

Nov. 17-23

M - 6

T - AM 9, 6 by 600, windy, 20s, didn't time. PM 4

W - 9

Th - 7.5

F - 6

S - 10, Rothman 8k, 25:54, 29th. Thought I could run faster, but solid effort. Love racing in Philadelphia. It was cold: 25ish. Got out a little slow; thought I was picking it up but was just maintaining. At 3, a turnaround, I realized I needed to adjust and focus and make sure I broke 26. Evan ran a great race 25:19, and not pushing harder after the mile and going with him may have been a mistake. I was in no-mans land for the whole race, picking off stragglers. A pack might have helped. 5:08, 11, 10, 16, 15.

S - 16

Total - 67.5

Training Log: Sept. 22 - Oct. 19

Sept. 22-28

M - off

T - 10, 4.5

W - On Mall with Luke, Kieran, Franklin (thus, doing my own workout): 2 by 2 miles in 10:22,
10:28; 1 mile in 5:10

Th - 12

F - 11 with 10 by 1 min on/off on grass

S - 10, at PSU. Dropped off van in lot to reserve our post-game tailgating spot, then ran back to the house in Port Matilda. Hilly, and we got moving a bit toward the end. Not bad for a bachelor party run.

S - 13.5, at PSU, on trails

Total - 72

Sept. 29-Oct. 5

M - 8

T - 6, 4

W - 5, PM: Track - 2 by 2400 in 7:39, 7:30; 1200 in 3:39

Th - 8

F - 7.5

S - 10.5, Paul Short Invitational (8k), open race, rainy but course was fast, 27:07, 161st

S - 16, in NJ

Total - 74

Oct. 6-12

M - 5

T - 10.5

W - 5; PM, 12, on Mall - 10 by 800 Started at 2:26 and ran last 5 in 2:22-23

Th - 10

F - 10.5

S - 16.5, at Hains Point, rainy and very windy: 6 miles easy, 8 miles trying to just cruise for half and pick it up the other, 2.5 cool down. 6:07, 6, 5:57, 5:59; 5:41, 5:35, 5:41, 5:47. I started out on Ohio Drive and ran out towards the point, much like the races run out there. It was tough because as I was really starting to cruise, I turned straight into the wind; then, after the 5:35, I got rolling but then the wind made my life miserable again. As coach says, with my broad shoulders I'm "like a sail out there." So it goes.

S - Covered Army-Ten Miler. Ran with backpack to track house party. 10.5

Total - 80

Oct. 13-19

M - 10

T - 9, 5

W - 5; 10: Track - 5 by 1600 in the rain with 2:30 rest in 5:07, 03, 00, 00, 02

Th - 8

F - 10

S - 11, Gettysburg Invitational (8k), 44th, 27:21

S - 16

Total - 84    

Two cross-country races. At Paul Short I had the right idea (not getting pulled out too fast, running an even effort) but didn't execute it right, as I got bunched up in the back and forced to go through the mile in 5:37. I passed 200+ guys (there were just shy of 500 in the race) and ran 5:20s the next four miles. I also had confidence issues in this race, and having really tight heels didn't help that.

So, going into Gettysburg, I worked on the head part of it (that's why I really liked this post by Teal), and the heels, too, by doing extra heel drops and using a wobble board more. The course was damp, but not a mud bath, which was great, and it was very windy but a good temp. I set a goal to be in the top 30, and I think I did pretty well getting out of the gate, positioning better while not getting pulled out too, too fast - 5:12 for first mile - though I did maybe punch it a little too hard when things opened up about a half-mile in. This time, I got up where I wanted to be by about the halfway point, but had a pretty rough last two miles and slid back.

There were 34 teams and 355 runners. (10 years since I graduated Gburg, btw.)

***

Cross country, lucky for me, is part of the process, not the end goal. It's a way to get really strong and run new bests this winter and spring for the mile through 10k. I trained through Gettysburg and will continue with a similar schedule for a couple more weeks, then rest some for a race with PR potential: the Rothman 8k (though we are not officially in).

My alumni XC race Labor Day weekend was kind of a struggle, then road races following it went really well. If a similar thing happens with Rothman, then I know the strategy is working and I'm not maybe in a need of a short break to recharge. Much the same, if Clubs XC goes well, I am pretty confident the winter and spring will go much better.

I looked back at my logs since the start of June and I've averaged 72 miles over 20 weeks - like running from my doorstep to Wrigley Field and back. I kind of like the schedule: making Monday the equivalent of an off day and doing weights in the afternoon; doubling Tuesday and Wednesday with GRC workout; grind out tired 8-10 Thursday and do weights in the afternoon; Friday run with CHDP; work out again on Saturday; go long on Sunday. I think lengthening out my long run in the next few weeks will give me a little more strength in the last 5k of XC.   

Training Log: Aug. 25 - Sept. 21

Photo by Cheryl Young.  Navy 5 Miler. Always more fun to race with your friends. Outlaw up front making things honest in the opening mile.

August 25 - 31

M - off

T - 8, with Charlie, did a 4 by estimated 1k workout on the Ohio Drive field. Was hitting about 3:15 for each loop. Race tuneup.

W - 10

Th - 8

F - 6

S - 11 - Gettysburg College Alumni Race. 2nd. 16:42. I run this race most years I'm able, but tend to be in marathon training and go into it with really heavy legs. This year, given my current emphasis on shorter races, I had higher hopes: was thinking about time. In XC? Seriously, 15 years into this, you still routinely make rookie mistakes? Anyway, I pressed a little too hard early and paid the price the last 2k. Soph Ben Taber, who has been running really well, ran away for the win - and both teams seemed really motivated, which was great to see. Form wise, I have never exactly been a model for efficiency - but I could see in this video how badly it was deteriorating. Worked on that in the two races that followed.



S - 16 with Butters and Adrian. Easy running - 2 hours - on the battlefield trails. Great to be out there again.

Total - 59

Sept. 1 - 7

M - Labor Day, 13, with Sam, Patrick, Charlie, Wiggy at Riley's

T  - AM 9 PM 4

W - AM 5 PM 10, Track 2 by 2k in 6:19, 6:14; 2 by 1k in 3:02ish

Th - 10

F - 9

S - 10 - National Press Club 5k. 4th. 15:29 on short course. I converted it to 15:55. Hot, humid morning, so this was a confidence booster.

S - 13

Total - 83

Sept. 8 - 14

M - 6

T - 10

W - AM 5 PM 10, on Mall. I would estimate: 2 miles in 10:10, 1.5 miles in 7:30, 1 mile in 4:55.

Th - 8

F - 9

S - 7

S - 14, Navy 5 Miler. 4th. 25:51. Felt comfortable early, moved up from chase pack to lead pack with a sub-5 second mile, and didn't fall apart too bad coming home: 5:13, 5:21. Focused on -- per the video -- when things got tough, just not letting my arms fly all over the place. Seemed to help. PR for 5-mile race, so, as coach says, "You gotta be happy with that."

Total - 70

Sept. 15 - 21

M - 6

T - AM 8 PM 5

W - AM 10 PM 5

Th - 10

F - 11

S - 13 - Cell Tower tempo with Blur, Stu, Fridge, Kyle, Wertz. Did 8k. I had 28 flattish for 5 miles, 28:45 for the four loops, cutting down slightly each one until, for me, the last. I felt comfortable, in the sense that tempo pace felt like tempo pace, but the last 2k loop was tough. XC is a real challenge for me, and I look forward to focusing on it through clubs in December, with maybe a road race thrown in there somewhere if I see a good opportunity.

S - 16 from Riley's Lock with Klim and Wiggy. Just a good steady run, most of it high-6 pace.

Total - 84

Training Log: August 11-24 + RunWashington High School Edition

I have two stories in this edition: A piece about one of my favorite training spots - Frederick City Watershed - on page 8 in the reader ... and a profile of Sherwood High School Coach Dan Reeks on 13. This is our second high school-focused issue, and Charlie and I really appreciate feedback. Email us at dickson@runwashington.com or charlie@runwashington.com.

If you are interested in picking up the print edition, here is where to find to it.

 

August 11 - 17

M - off

T - AM 10 PM 4

W - AM 7 PM 10 - Track: 3200 in 10:20; 2400 in 7:33; 1600 in 4:55; 800 in 2:22

Th - 12, Outlaw's Ramble

F - 12, CHDP

S - AM 11 (tempo) PM 5

S - 17

Total - 88

We got to Cosmic Charlie's Training Cabin in Giles County, VA on Friday evening. No electricity or running water. Just a beautiful place to be.

I was planning on doing a shakeout upon arrival, but I was beat from the drive, so went for a nice walk with Emily and Bruno while Charlie ran then we all enjoyed some wine in coffee mugs and took in the view.

It is roughly 2,000 feet in Giles and there a lot of dirt roads and forests and it is really cool out all the time. Saturday we did a great tempo in the morning and, in the afternoon, a few easily miles on the road then jogged up to an overlook (photo above).

"Happy. Just in my [short] shorts ...spitting, jumping, running -- that's the way to live." http://t.co/TGoORn1i2V
— Dickson Mercer (@dicksonmercer) August 18, 2014

Sunday we went long with the University of Richmond XC team - a run I'll remember for one of the most difficult climbs I've ever endured. Wish my watch hadn't run out of juice. Also, it was really cool meeting and getting to chat a bit with Coach Steve Taylor.

August 18 - 24

M - 5.5

T - AM 10 PM 6

W - AM 4 PM 11 - Track: 10 by 800. 2:26, 25, 24, 24, 22, 22, 20 ... in over my head ... dropped at 600 ... 2:23

Th - 10

F - 12

S - 12, 30-minute tempo at Lehigh XC course

S - 13 at Lehigh Parkway

Total - 83

Training log: July 21 - August 10

July 21 - 27

M - off

T - 9

W - PM 7. DCRRC Track Champs. I had run the 3k here last summer in 9:02, but this year decided to tie it into my low-key mile tour. I was feeling a little run down, and I knew the race was going to be very fast. Luckily, I bumped into Scott Anderson, who told me he was shooting for 4:30, so I just tucked in behind him. It was really hot, and the wind picked up a bunch right as we started (a storm was rolling in). I felt more comfortable than at Midsummer, at least, and we went through right in 67. But then the second lap slowed to 70, and while I was able to move with the pack and pick it up on the third lap, the last lap, especially the last 150, was really rough. I tied up big time and seemed to be losing my mental tether to Planet Earth, as well. Another 4:36, and last in the heat. Ouch. Anderson, who I enjoyed cooling down with, ran 4:28.

Th - 9

F - 8

S - 10. Tempo at Gallaudet Track. 4 miles, starting at 5:40 pace and cutting down to 5:15. 4 by 200 in 32-33. I love working out here, even if I have to run in lane 4.

Wrote that night about a very fast Crystal City Twilighter.

S - 14, Large Animal Loop with Klim and Outlaw.

Total - 57

July 28 - August 3

M - off

T - 11

W - PM 12. Met up with Luke. We ran out to Anacostia Park and did 20 by 1 min/off on the grass. This workout rocked.

Th - 10

F - 12

S - 11. Tempo with GRC at Cell Tower Field in Rockville. Roughly 6k at roughly 5:30ish pace. Jogged another 2k loop, then did 5 by 50 seconds before cooling down.

S - 14. From The Line with Sam, Charlie, Stefan.

Total - 70

August 4 - 10  

M - AM 6.5 PM 4

T - 8, + hill sprints.

W - AM 4 PM 9. BCC Track. Just trying it turn it over and stay fresh. 6 by 600. Going through 400 in 73-75, starting out, and then striding through last 200, starting out in 35. Did last one in spikes and ran 68 and 32 feeling surprisingly smooth.

Th - 6, + strides

F - 8.5, + strides

S AM 3, + strides

PM 7. Going Green Track Meet. I felt really good going into this - a couple off days really helped, plus I had backed off the more-mile specific stuff. Basically, I was a lot fresher and my legs felt good.

Nicolas Crouzier, who rolled me the last lap at Midsummer, was there, but he had run the two-mile earlier, part of what would turn out to be a really nice double (9:42, 4:37).

 I took it out, and, lacking confidence in shorter distances, took it out way too fast. (I always just figure I am going too slow.) Not positive on 400 split - but it was south of 65, for sure. I tried to punch it every 200, but with 400 left I was totally lactic - more lactic than I have been in many years. Last lap, I slowed down a lot, unfortunately, and was luckily to not get run down.

4:34. Results. Not quite what I wanted, but I feel good about the effort. Things are coming together.

S - 15. I went out to Edwards Ferry and was shredded from last night's race. I turned my watch off after a few miles and did a solitary Dueling Ferries loop (quite an experience going through "Kansas" solo, I'll say), then tacked on another 5 on the Towpath.

Total - 71

I'm turning now - reading wise - to Updike's "Rabbit, Run." Next up after that is Klim's debut: Attack on Orleans.

I will say, I had kind of a blast reading Steve Scott's autobiography by Marc Bloom. Scott held the American record in the mile for 26-plus years, until Webb broke it, and has the record for total sub-4s, at 136.

Check him out here in "spanking" form, just missing the world record. Just a little more exciting, in my opinion, than Webb's American record-breaking run.



Growing up, my family went at least twice to see indoor track meets at the Meadowlands, including this one, when Scott, late in his career, went toe to toe with Said Aouita and got outkicked but ended up with a 3,000 American indoor record, nonetheless. Afterward, my dad and I saw Scott sitting in the stands, not far from us, and got his autograph, which I need to dig up. (I remember that more clearly - I would have been 7 at the time - than the race. I also remember, generally, how everyone would stand up and go crazy during the last lap of a close race.)

The life of a pro miler was very different back then. Scott made his money by racing; on a good year he scrapped together a solid living, but he certainly wasn't getting rich, so to speak. Racing on Friday and Saturday was standard. He would go to Europe, for example, and just do the math: 15 races times his 2k appearance fee. (On one trip, he had 20 grand stolen from him right before he was about to fly home.)

There were a ton of meets back then. His training was intense: hammered all the time, 90-mile weeks, really intense speed work. And oftentimes, rather than rest between sessions, he would go out and play golf - leading to speed golf! He also talks about how this worked in his mid 20s but how he had to start making serious changes to keep running well in his 30s. The point: I got some ideas there, for sure, and I am looking forward to applying them.

I have two weeks here to do some solid training, then I actually have a string of races, three weekends in a row: my alumni XC race, the Press Club 5k (for fun; I've been to some events there lately), and then the Navy-Air Force 5 Miler. Then, with Club XC coming up, and with hopes of running well at 5k and 10k in the spring, I'll need to add in the strength to complement this early phase of speed development. I'll have to make sure, though, that - and Scott's book really brings this home for me - that I don't just start running 85 to 95 a week while still doing the same level of intensity. This has been a mistake I have been making too often the last few years. The key, then, will be to drop a hard session and, to stay sharp, be really diligent about doing strides almost every day. If I write this down, maybe I'll actually follow through with it!

RunWashington Marathon Edition & Training June 30 - July 20

 June 30 - July 6
M - 7
T - 10
W - 10 - Track: 2 by 1600 in 5:12, 5:08. 8 by 400 in 70 down to 67. Very hot.
Th - 10
F - 12
S - 8
S - 15
Total - 72

July 7-13
M - 8
T - 10
W - 5, 5
Th - 6
F - 7, Midsummer Night's Mile: 7th, 4:36
S - 13.5, with group from store
S - 10 on towpath
Total - 64.5

July 14-20
M - 7, with 10 hill sprints
T - 9, 4
W - 5, 8. Track: 2K in 6:17, 3 by 600 in ~1:40; 4 by 300 in 47-48
Th - 7, 5
F - 10

S - 12. One of my favorite training spots: Frederick Watershed.  All dirt roads. Nice and cool. You climb 1000 feet in first four miles then gradually descend the next 5. With Charlie and Luke. Finished with six uphill strides.

S - 9. Gallaudet Track: 1600 in 5:08 (having to two run around anti-jogging gates out to lane four in two spots) and 8 by 200, with last 4 in spikes. Was hitting about 33 seconds, focusing on trying to run more relaxed while running "fast"
Total - 76

Training Since Boston

After Boston, I took the customary week off and basically trained moderately: 30 to 60 minute runs, a couple Sundays and Fridays in the 90-minute range, and a few workouts (helping Patrick keep his sub-5-minute-mile streak going comes to mind). I raced the three-mile Capital Challenge on May 21, a Wednesday morning, for a work team. Then, on Saturday, as is becoming tradition, I raced the Spring Lake 5 and finished 7th in 26:56.

The next week we went on vacation and I took six days off that refreshed me and got me interested in doing the training again.

Over the next year the focus for me will be the mile to 10k. I'm excited to switch it up.

Below is my training since my last break (still building).

June 2 - 8

M - 5
T - 7
W - 7
Th - 8
F - 9.5
S - 9
S - 10
Total - 55

June 9-15

M - 7, with 10 hill sprints at Lang and Bladensburg (the rep is about 25 seconds)
T - Blew it
W - AM 5 PM 10 ... 5 by 1200: 3:55, 3:49, 3:45, 3:45, 3:47
T - 8
F - 10.5, CHDP
S - 10 ... Workout with Luke, who was doing 6 by 1k, and Outlaw. 3 by 600 in 1:48, 1:47, 1:46; 3 by 400 in 68s; 6 by 100 strides.
S - 13
Total - 63

June 16-22

M - 7, with 10 hill sprints
T - 9.5
W - 9, 100 degrees out for 1600 in 5:03, 4 by 800 in 2:29, 29, 28, 27
Th - 8
F - 11.5, CHDP
S - 11, Ridge Road in Charlottesville. Hilly. Did 8,6,4,2 with half the rest of previous interval.
S - 12
Total - 68

June 23-29
M - 8, with 10 hill sprints
T - 10
W - AM 4 PM 10 ... 6 by 1k: 3:10, 10, 7, 6, 9.
Th - 8
F - 12, CHDP
S - 10, with 8 diagonals on soccer field. NJ.
S - 10, with 10 by 2 min on/1 min off on dirt road. Little down one way, little up the other.
Total - 73

My first race is the Midsummer Night's Mile on July 11th.

Boston Marathon 2014

April 14 - 21

M - 8

T - AM 5 PM 5, gym

W - 9 - 3 miles on track in 16:50 (5:38)

Th - 7

F - 6

S - 5, with Adrian in Boston

S - 4, with Todd - out and back from the starting line

Me # 918 & Dix # 393, Boston shake out complete. pic.twitter.com/w8Ne4YvJoS
— Todd Lippin (@liprides) April 20, 2014

Monday, April 21, Boston Marathon: 2:38:37, 254th. 

I think I captured my feelings about the race pretty well in what I wrote to Mike Unger, a writer for American Magazine.

Everything up until 17, actually, could not have been better. Up in Boston, I was feeling really relaxed. Race morning was great. A group of us met up at the buses, and then we even got to chill at Reaves' father-in-law's house in Hopkinton rather than sit on the ground in the athletes village. They announced the temperature at the start as 54 degrees, with a tailwind. The sun was warm, but I figured we'd feel great once we got moving. The opening mile was pretty jammed; I didn't force it. Mile 2 I started to settle into a rhythm, and from there I was running relaxed, feeling like I was holding back. Around 10k, I linked up with Reaves, who ran a new pr of 2:29, and when he started to pull away around 13, I didn't want to force myself to go with him; I could tell he was having a great day. Plus, he has a very, very strong record at Boston. I knew I just had to run my own race - until 17, when it all unraveled.

I do believe I was in 2:28-2:32 shape. I really do. Along those lines, going through the half in 1:14-flat or so was according to plan, and I did it without at any point seeing a slow split and thinking, uh oh, better pick it up. Twice, rather, I saw fast splits, south of 5:30, and pumped the brakes a bit. That said, had I understood that the conditions were not exactly perfect, as advertised, as we all thought, would I have gone out a bit slower? Maybe. I also think I would have run slower, too - because nothing I have ever done to beat warm conditions has ever worked.  

It is a frustrating thing, truthfully - the unraveling - but not because it results in a slower time than I had initially hoped. It is frustrating because I am not able to run the marathon the way I want to - to really celebrate it, in a sense. That feeling that sets in during the back half when things get tough.  And you start throwing your chips in.  And then 20 comes, and it's gloves off, and you're running all out, as hard as you can, to maintain a pace that two hours earlier - when you were fresh, when the adrenaline was pumping - felt almost like a jog. In just two and a half hours or so, it's like you go on this wild spending spree, throwing down months and months and months of training.

That is how you run the marathon. And when I run the marathon that way, no matter the time, I am happy. But lately - my last three, actually - it feels as if my body just shuts down on me; it won't let me do it. Is it random? Is it something physical? I don't know. 

This year, the sun did affect me. The medics had to scoop me up at the finish. And during the long walk to the family meet-up area, one after another kept coming up to me and suggesting I visit a medical tent. But how much was the sun? I'll never know - and frankly, I don't plan to dwell on it, either. I am going to focus the next year on the 10k. In 2015, I'll look to strike again at 26.2 on a flat-and-fast course on a cold day. In the shorter term, I will recover, race the Spring Lake 5 in a few weeks, and then take another week off. 

Boston, for three years in a row now, has both humbled and inspired me; it has been nothing less than an emotional roller coaster. I love the race, the city, the people. So darn much. There's nothing like it.

My cousin Anna took this photo of me at 22. 

Boston Training Week #15

April 7 - 13

M -9

T - 9

W - 10  -Track - 3 by 1600 with 400 rest: 5:01, 5:00, 5:01

Th - 6

F - 9, Cap Hill Distance Project

S - 7

S - 13. Met Jake at Riley's Lock.  Picked it up last few miles on the towpath: ~5:45, 5:30, 5:24

Total - 63

One year ago ... As I type this, listening to this on NPR.

"We Will Finish the Race"

Boston Training Week #14

In early January, as I was ramping up my training for Boston, American Magazine contacted me to see if I would be interested in doing an interview and photograph for the "This I Know" feature. The staff was awesome to work with. I was really grateful to be able to share what's driving me in my preparation. Check it out in the viewer below.

    

March 31 - April 6

M - AM 5 PM 7

T - AM 8 PM 5

W - PM 13 - Track - Yasso 800s: 10 by 800 with 400 rest. 2:34, 2:34, 2:31, 2:30, 2:27, 2:25, 2:23, 2:23, 2:24, 2:23. Average of 2:27. Good to see the turnover come back.

Th - 8

F - 10

S - 18, comfortable, windy

S - 11

Total - 85

Boston Training Week #13

March 24-30

M - AM 5 PM 9, with Luke and Charlie

T - AM 7 PM 6, gym

W - PM, track, 14: 4 by 3,200 with 400 rest (~2 min) at GRC workout with Patrick. Cold and very windy. 11:00, 10:54, 10:49, 10:44.

Th - AM 10 PM 5, gym

F - 12, with Capitol Hill Distance Project

S - 11, on towpath in the rain with Patrick, Breezy, and Justin.

S - 27: AM 3 WU, 17-mile tempo, 2 CD. PM 5 with Luke in the rain and the snow.

Total - 106

There was a part of the workout Sunday where I was thinking of pulling the plug on it: not because I was feeling bad or having a hard time, but because the weather - as Charlie's story about the Reston Marathon attests - was really frustrating and limiting. 

Emily planned to join me on a bike so I would have some company and could practice fueling and drinking. We chose a start time of 10 a.m., allowing time for good rest, breakfast, and so she could get her own run in. For the route, the plan was out-and-backing it along the Anacostia River bike trail.

During the warm-up it seemed like maybe we were sneaking it in at a good time. As we got rolling with the workout, though, it started raining really hard. The path was water-soaked and the wind chilled us to the bone; I thought of my buddy Patrick Reaves winning the City of Oaks Marathon back in 2009 in conditions described on the GRC blog as a "cold, wet hell."

In the opening mile I stopped to tiptoe over a fallen tree limb. When I saw the grass around the big puddles was no better, I just splashed through them instead. As we crossed over the bridge into Anacostia River Park, the wind stonewalled us and I made an on-the-fly detour to get around some ankle-deep water. Emily, I could tell, was frozen; I had to get her back home, and I slowed for a little while so we could discuss our options. We turned around, and I got her back to the RFK parking lot, a spot she knew how to get back to our place from. (No gels or water were consumed at any time during this run.)

While my venue was a bust, it was my only option. Turning into Northeast and its stoplights and all that would have been much worse. So, I ran literally as hard as I could across the RFK parking lot, sprinting against the wind, bound for more cold, wet hell. I was like 9 miles into the tempo, thought of pulling the plug, but decided just to accept the conditions and continue running hard.

It was strange. I never got tired, exactly - but it was kind of frustrating to be gunning it and keep seeing high 5s or, when the wind was really bad, low 6s. Not wanting to end with a 6-plus-minute mile, I ran an extra in 5:56 to close out 17 with a 5:58 average. I don't like the mystery. I do like, on the other hand, that I ran hard for 1:41.

Boston Training Weeks 11 & 12

March 10 - 23

M - AM 5 PM 5, gym

T - 11, with 6 by 3 min on, 2 min off on Mall

W - 14

Th - AM 7 PM 5

F - 9, strides

S - 18 - DC Half Marathon, 1:14:40, 16th place: In the few minutes before the race went off, I realized, up until that very moment, I hadn't really thought about my own race. My thoughts, up until that point, had been race day logistics: Emily was running her first marathon and our parents were visiting, including my Dad who was running the half.

The one thought I had about it was that I wanted to give it a hard run - faster than goal marathon pace - 1:12s, say - but I could tell early in the week that the race might end up being more of a goal MP run. The last few weeks, as I have rebounded from the tendon strain, I have entered what I believe is a very positive marathon grind - the kind in which I am tired, but not too, too tired. Warming up, I felt very sluggish, and what I experienced in the race was the feeling of very good fitness paired with turnover that perhaps just isn't any better than it needs to be. This is the purest marathon shape I have been in in many years, and I am excited to ride it out to Boston to run rested and fearlessly. Watch splits show I was decent on the flats but not grinding through the hills very well.

But what an awesome weekend. Dad, 58, was 6th in his age group, and Emily, well, she just hit it out of the park.

As a coach, she made it very simple for me. We decided early on - based on her previous half marathons, the time she could commit to training, and the type of experience she wanted to have - that sub-four-hours was a good goal. Early in her training, I discovered that sub-four pace, under 9 minutes per mile, was more or less her training pace. That eliminated any need for speed work, so we just settled into a solid Monday to Saturday routine and gradually lengthened her Sundays (she worked up to about 22 in 3:15).

Our plan to take the guess-work out of the pacing and run with the 3:55 pace group was foiled before the race even started. She seeded herself at 4:00, and the 3:55 team was two corrals ahead. So she did it alone, getting out a bit quicker than planned and running tough in the 20s. I saw her at mile 12, outside of our place, and she was just cruising along, smiling. Then we all went over to see her at 19, where I ran with her for a couple minutes until she was about to cross the bridge to Anacostia. She was really focused and tough; I knew then she would get it done.

3:56:49.
 

 

 














S - AM 10 PM 8

Total - 92

---

M - AM 8 PM 6

T - 11 - 7 easy. Changed shoes and did 6 by 600 in neighborhood - up a hill, down a hill - with 90 seconds rest.

W - 15, steady

Th - AM 8 PM 5, gym

F - 12, with Capitol Hill Distance Project.

S - 20. Met up with Patrick at The Line. We did 10 in about 72 minutes, changed shoes, and did a 10-mile tempo on Beach Drive on the same course we on Feb. 15: 4.3 out from the Line to the Pierce Mill gate and 4.3 back, then add on.

February 15: 5:54, 40, 46, 46, 46, 6:00, 5:51, 6:05, 6:03, 6:04 - 58:55
March 22: 5:46, 5:37, 5:41, 5:36, 5:42, 6:02, 5:52, 6:12, 6:05, 6:11 - 58:41

It felt a lot different than the last time, when my legs were fresh but I was breathing hard. On Saturday I felt really controlled cardiovascularly but my legs were heavy, and I had a hard time getting them to move the last few miles after Patrick turned off. Afterward, the only thing I am scrutinizing is footwear, as I didn't seem to be getting the support I needed for my foot in the adidas adizero flats: they're either too worn down and need to be replaced ... or I need a little more in the heel. Good to learn this now rather than a month from now.

S - 15 - Ran with Charlie and Beth at Burke Lake. I planned to stop at 10 if I was tired, but felt fine and continued on.

Total - 100

Boston Training Week #10

March 3 - 9

M - 8, snow wiped out afternoon run

T - AM 8 PM gym, 6

W - AM 6 PM 10 Track: 2 by 2k in 6:23, 6:20; 2 by 1k in 3:03, 3:08. Skipped last 2 by 1k. Rusty with these paces, but got what I needed.

Th - 9, no real signs of fatigue from track workout. PM Celebrated Emily's successful dissertation defense.

F - 12, Capitol Hill Distance Project

S - 11, drove out to Pierce Mill with Luke, who was doing a workout. Ran with him for awhile and linked up with Jake and Tex, too. Out and back and such on Beach; beautiful day. Did 10 by 20 seconds on/40 seconds off during last two miles. PM 6 with Luke and Hilary in the neighborhood, out to Kingman Island.

S - 18, back to Poolesville: Sycamore Landing. Steady hilly run with Jake, Tex, and Kieran. Felt great, though my foot acted up the last few miles when I wanted to push, much like last week. There continues to be a line. 

Total - 94

Boston Training Week #9

February 24 - March 2

M - AM 6, around Lincoln Park. PM gym, 6 on treadmill

T - 10

W - PM 15, with Patrick, Matty, Kerry

Th - AM 5 ... had a PM run planned but had to skip it

F - 13, with Capitol Hill Distance Project

S - 14.5 Tempo. Started at The Line in Rock Creek Park with Charlie and we ran the 4.3 miles down to the Pierce Mill gate, where we met Evan and Balmer. Plan was a six-mile tempo, out and back on Beach, at 5:25 pace, with a little bit of an incline early and downhill late.

 After about a mile and a half we started to split up, with Charlie gapping us. By the turnaround, we were all about even, but on the way back we started to spread out: Balmer, Charlie, Evan, me. I wasn't able to hit the hoped-for pace but ran pretty steady and was happy with the workout.

5:37, 5:41, 5:36, 5:41, 5:33, 5:41 - ~33:45

S - 21 - I returned to the Line and ran with Luke, Jake, and Outlaw. Did Stefan's loop, where, starting from the Line, you head up to Georgetown Branch, go down the CCT, back up the Rock Creek Parkway trail, pass the Pierce Mill gate, and continue up Beach. When feeling good, I like to approach marathon pace after I pass the Pierce Mill gate. And I did feel good, energy-wise, but my foot started rebelling, sort of recoiling every 6 to 10 steps. I iced it afterward and it felt fine today. I guess I just asked a bit too much of it this weekend. I will do this route one more time before Boston and make it 22.

Total - 90

Boston Training Week #8

 













February 16-23

M - 8 with Charlie before departing Westmoreland State Park

T - AM 8, felt tired still from Saturday workout. Noon: Gym. PM: Bob Weir.

W - PM 13.5 ... met up with Patrick and Evan on the hill and we ran down to Hains Points for a 3-mile pickup. Felt great on the D.C. side heading out but boy did we get crushed by wind after we made the turn. Took turns sharing the lead, running single-file. 30 minutes after the pickup I did two pretty forgettable mile pickups in the neighborhood, then jogged it in.

Th - AM 10 with Patrick and Evan

F - 11 - met up with Capitol Hill Distance Project

S - 9. I had a really busy week at work (with a Bob Weir show tossed in, to be fair). Even after a good night's sleep on Friday, I was still feeling really rundown: had a cold coming on, had inflammation creeping back into the foot. I got going with a new pair of Brooks Ghost 6. For months, I had been ordering the Ghost 5 (a shoe I really like) online because I tried the 6 once and wasn't a fan. Now the 5 is getting pretty hard to find - 'Maybe the last one was just a dud,' I thought. Nope; my foot felt terrible. So, after a block, I returned to my place, put on a 5 and carried on, feeling much, much better. Except, I still didn't really feel like running. In short, I was complaining a lot. Then ... I bumped into Luke, who has the best, most easy-going attitude ever (made the Olympic Trials, too) and his girlfriend Hilary. We ran past RFK and looped around Kingman Island for a while. All was suddenly well.

S - AM 17 - We took a GRC crew for the first time to the RRCA Club Challenge in Columbia, Md. It was the first time we had ever fielded a team for this and we all really enjoyed the way it was both kind of low key with some fun club competition thrown in. Plus, it's a very tough course and great for some hard training. 

Luke led the way for us: We were 1, 4, 8, 9, 10, 11, 12, 19, 55, 68. In the overall, which includes 9 scorers, we lost to Falls Road by a point . In a different division with 4 scorers (1-39), we won with 22 points. 

My goal was to get some more marathon work in and I mostly accomplished what I set out to do. The rolling course had a faster opening half. Working with Patrick, I went through 5 miles in 27:30 - about 30 seconds faster than planned - feeling very comfortable, then tried to pick it up. I felt in control, and, maybe because I was able to pull away from the people around me, felt like I really was picking it up. Turns out, I wasn't, perhaps partially because I started moving on a hill. Nonetheless, I felt pretty good out there, like I always had something extra in the tank, which leads me to believe I am moving in a solid direction. Patrick pulled up next to me in the last half mile and we ran the rest of the way together, finishing 11th and 12th in 56:37 - 2:28 marathon pace. I'm glad that, with Boston coming, I am doing a lot of my harder running on up-and-down terrain. I love surging a little on the gradual downhills, but steep ups and downs are still trouble for me. 

These are the splits I had: 5:25, 5:32, 5:42, 5:41, 5:32, 5:53, 5:34, 5:55, 5:48, 5:41.

PM - 6 easy with Luke.

Total - 83 

The 8 days off (two lost weeks, essentially, since it started on a Thursday) have certainly thrown a wrench into things. I missed some key workouts and, with 8 weeks left, haven't cracked 90 MPW. Still, I feel fine with where I am right now - I just need to really focus, stay healthy, and do things right the next five weeks before taper hits. At DC RnR, in three weeks, I think I'll need to give it a good hard run and get a brutally honest assessment of my fitness. A couple light track workouts, I can tell, will do me good right now. I'll also, if the marathon gods will it, will work in 16 at goal MP after RnR - three weeks out from Boston.

---

After every race, the first thing d’Elia did was to remove her shoes and thank her feet for taking care of her. Then she would have a beer. She enjoyed introducing running to first-timers, teaching them to love the sport first before getting competitive. She viewed running as a friendship that requires nurturing.

“I view running as a necessary tool to help get me through life, so I do everything I can to nurture it, take care of it, and appreciate it. I want to hold on to my friend for as long as I live.”  --- Runner's World's obituary of Toshiko d’Elia, the first woman over 50 to break three hours in the marathon. 

Boston Training Week #7

Feb. 10 - 16

M - AM 45 PM gym

T - AM 65 PM gym

W - AM 70 PM gym

Th - Snow. Took it as a sign to rest my foot, which wasn't feeling great.

F - 5 on treadmill. Foot felt a lot better.

S - 16 with 10-mile tempo: For the tempo, I ran with Patrick, Evan, and Matty from The Line on Beach to Pierce Mills gates and back, then added on about 1.4. Good venue for this: not too hard, not too easy, and tougher - climbing a bit - coming back, with a big hill around 8. It was great to be back with my training partners; Evan and Patrick helped pull me through the last four miles. Good training partners are everything. It was cold and snowing, so the road was slick. I did this in trainers.

5:54, 40, 46, 46, 46, 6:00, 5:51, 6:05, 6:03, 6:04. I felt smooth early and had to really work late. Coming off eight missed days, I will take it and am glad I was able to get it done. Iced afterward and was very pleased to not feel any soreness or inflammation as the day went on - with the tendon, that is.

Sun - 12 in 84 minutes with Charlie on the roads near Westmoreland State Park in Montrose, VA. Out here with friends renting a couple cabins. I was tired today from the workout but my foot felt good!

This was still a very low mileage week but I was able to execute the plan, which was to be really careful working back into training but also get back in the flow by doing the week's main workout. (Originally I planned to do a little track work on Wednesday, but skipped that.) Tuesday and Wednesday, I was pretty frustrated by how the tendon was feeling; the soreness seemed to be creeping back. The day off and an easy Friday seemed to help a lot.

Saturday and Sunday helped flip the switch mentally: feeling much more positive. The week coming up was originally designed as a down week, and it looks right to me for this stage of the game. Now, I hope, I can get back on schedule and put in 5-6 solid weeks. Sunday I have the RRCA 10 miler and I will look to run the first half at MP and see if I can pick it up. Also, I saw Dr. Pribut again on Friday and he gave me some strengthening exercises to start doing. Evan had some good ideas there as well. 

Boston Training Week #6

February 3 - 9

Monday to Thursday I wore a boot and also applied a topical gel called Voltaren in the mornings and evenings. By Wednesday, my foot was feeling a lot better: I could walk around normally during the few minutes after I woke up when I didn't have the boot on. Monday and Tuesday, I didn't take a step without it.

F - 30 minutes. I could feel the area a little bit but it didn't get worse during the first 30 minutes. Was it inflamed or weak? The eight days off did me no favors.

Sat - 45 minutes. Feeling a little better.

Sun - 60 minutes. Emily and I went to Burke Lake, where the guys trained a week earlier, and I felt like I was running again. While Emily finished her long run (~22 in 3:15; this will be her longest run for DC RnR), I read the entire New York Times and made a sandwich and Swiss bakery run. (No, Ryan McGrath, faithful reader, I did not run on the ice.)

I am not entirely in the clear yet. Monday, I woke up, after a whole day feeling fine, and the foot didn't feel great.

I can't wait around for it to be perfect. I can't just ignore it, either.

Boston Training Week #5

January 27 - February 2

M - AM 6 PM 5, gym

T - 9

W - 15 - The workout, as planned, was a warmup; 2 by 10 minutes with 3 minutes rest, 60 minutes, another 10-minute pickup, cooldown. I ran down to Hains Point from work and met up the Capitol Hill Distance Project crew. I did a 2-mile pickup around Hains Point, keying off Charlie, in about 11 minutes. Jogged a few minutes, then did another 10-minute pickup, keeping it in the 5:30s. After the second pickup, I started feeling really cold and hungry, so I threw in the 3rd 10-min rep about 45 minutes after the last one instead of after 60. I had that feeling I was really entering into good marathon shape: wasn't going that fast (about 5:45 pace) but felt like I could run "hard" for a long time without it really wearing on me - if that makes sense. Does it?

That night, though, as I was falling asleep, my right foot didn't feel right. For a couple months, I had been dealing with what felt like a minor hot spot below the ankle - an irritation caused by friction. I had been keeping the area covered and putting antiobiotic ointment on it, and while I never seemed to fully kick it, I never really felt it while I was running; rather, I'd notice it when I came to a stop or was wearing work shoes.

Th - 0. I woke up and basically couldn't put any pressure on the foot. Emily got me some ibuprofen, I iced my foot in bed for 30 minutes, took a shower, got dressed, walked around gingerly until the pain eased enough to put on my shoes, and biked to work. By the end of the day it was feeling better, but there was also a lot of swelling and I knew I wasn't getting past this one that easily. Not a hot spot, apparently.

F - 0. Saw Dr. Pribut, who is a real pleasure to work with. I also have had good experiences addressing foot issues (I have a history of getting weird infections in my feet) with Dr. Spector, but his office is a little tougher for me to get to these days. Dr. Pribut diagnosed it as a tendon strain - specifically, the peroneus brevis tendon. It had been aggravated for a while, and I guess it was just a matter of time until it acted up.

I have had one bad tendon strain prior to this - in 2006, I believe. It was in the lower leg and hurt like hell; I thought for sure it was a stress fracture. It took in the ballpark of 10 days to 2 weeks to heal. This one? We'll see. We tried stabilizing it with an ankle brace, but I could still feel it a little ... so Dr. Pribut fit me with a boot (a first for me).

Right now the plan is to keep the boot on basically all the time (except for when sleeping, obviously), give it a little test on Friday, and go from there.

"To succeed at anything, you need passion. You have to be a bit of a fanatic. If you would move anyone to action, you must first be moved yourself. To instigate, said Emerson, you must first be instigated." Doc Sheehan

Maybe My Favorite Photo of All-Time

Having finished our 16-milers out on the country roads of Poolesville, Charlie and I drove up Willard Road to look for food (as it happens: foot-long chicken parm subs and lemonade) while Emily finished up her nearly three-hour Sunday effort in prep for her first full, DC Rock N Roll. We saw her trucking down the road and I hopped out of the car to see how she was doing and if she needed anything.

Emily and I sometimes say that she is a writer who runs while I am a runner who writes. We try to support each other in our respective endeavours and sub-endeavours. And, as you can see by the smile on her face - wearing the running outfit I gave her for Christmas 2006, to which she has wisely added ear muffs - her marathon training is going quite well.

Boston Training Week #4

January 20-26: Down Week

M - 9 miles in Seattle's Seward Park. Was only supposed to go 8 but lost track of time; love running there.

T - 9 back in DC. Started snowing in the afternoon. PM Yoga with Emily

W - 5 easy on treadmill

Th - 15. Continuous run; 10 degrees, so had to do the double thermal, hooded sweatershirt, jacket thing. Started out with 4 miles easy down to Hains Point, where I went straight into a 3 mile tempo in a circle because the gate was shut and the road beyond looked really icy (doable for recovery running, maybe, but not great for a tempo).

It was tough to get going - felt like I was wearing a weight vest: 5:55, 5:45, 5:40. Straight into 4 miles at about 7:20 pace, then straight into 3 by a mile with 60 seconds rest. At that point, I had to start heading back home and just had to accept that I'd have to slow down when it got icy (things like the fish market parking lot and crossing South Capitol are hard to negotiate smoothly): 5:59, 5:50, 6:03.

PM - Worked with massage therapist, then did gym stuff, focusing on legs.

F - 11.5 with Capitol Hill Distance Project

Sat - AM 6 easy PM yoga

Sun - 16 with Charlie, Outlaw, Klim, and Patrick. Klim had a slam-dunk idea to head out to Sycamore Landing in Maryland - not far from Riley's Lock - and run some country roads that were clear of snow and ice and really nice and quiet. This was great training - and I think, at that, also a perfect place to do Boston-specific training. I'll head back there soon, I bet. According to my watch I had 16 in 1:41, about 6:20 avg. The one thing I noticed was that, after I split with the group at 13, it was hard to stay focused: the hills were winning. With a mile to go, heading down the one icy stretch of the run towards the car, I met up with Murphy and got rolling again a bit; still, I need to make sure I can get it done without the help of a group.

Total - 71.

I feel good about this first block of training - 76, 81, 87, 71 - and look forward to the next month. The next four weeks should be pretty similar, with a little more volume and a workout/race on February 23: the RRCA Ten Mile Challenge, a race I've always wanted to run. Core goals remain being laser-focused on the type of training I believe works for me in the marathon and at age 32 (per previous post: "everyone's magic formula is different"); cutting away bulk miles and not exhausting myself; and, getting leaner and stronger.

Thinking of this, for some reason ...

"There are going to be times when we can't wait for somebody. Now, you're either on the bus or off the bus. If you're on the bus, and you get left behind, then you'll find it again. If you're off the bus in the first place — then it won't make a damn." -- Ken Kesey

Boston Training Week #3

M - AM 6 PM 4, gym

T - 11 with miles 5-9 in 5:36, 5:36, 5:48, 5:45

W - AM 14 PM gym

Th - 6 easy

F - 12 with Capitol Hill Distance Project PM flew to Seattle

S - 20. One of my favorite runs ever. Ran along the Lake Washington loop. Needed a few miles to shake out the flight but got rolling a bit - though not down to goal MP; that will come, I hope - on tough, rolling terrain. Riding the pain a bit. Some great hills. Tons of hippie vans. One awesome neighborhood and view after another. This was out and back, and I closed in on 10 miles on the UW campus but had to do a lap on the bright purple track before turning around. Saw who I thought was Jordan Hasay warming up but figured it was look-a-like, but it turns out there was indeed an indoor meet there yesterday. I'll post the run data soon.

S - 14 with Drea, my former GRC teammate. Her husband, Paul, joined us for part of it. Great to see more of the city and experience some of the epic hills Seattle has to offer.

Total - 87

2013 Training Logs and Thoughts

Below are parts of my training logs leading up to the Boston and Twin Cities marathons. For some reason, I can't find the last few weeks of either one; I also haven't kept good logs since Twin Cities. This is the incentive I need to post my training on here in 2014.

I've been thinking a lot (obsessing?) about the marathon journey lately. I have run 12 since 2005 (I generally don't include the one in Ghana when I was in the Peace Corps).

2005
Baltimore - 2:43

2006
Frederick - 2:32
Chicago - 2:29

2008
New York - 2:41

2009
Frederick - 2:37
Philadelphia - 2:31

2010
Chicago - DNF

2011
Gettysburg - 2:37

2012
Boston - DNF
Cleveland - 3:03

2013
Boston - 2:37
Twin Cities - 2:38

I see three phases: Pre-Peace Corps, Post-Peace Corps, Post Grad School

Pre-Peace Corps included my first three. My first was a great learning experience and the next two were PRs. I developed a real passion for both marathon training and the race itself.

Post-Peace Corps: I got back and kind of had to start from scratch. Cycle to cycle, though, I improved: 2:41, 2:37, 2:31.

During graduate school (fall 2010 to May 2012) I wasn't running as much, but after the first year of it I felt like I could handle marathon training. 2012 was a really tough year: Long story short, I can't race long in the heat, and my marathons that year took a lot out of me. In 2013, I feel like I righted the ship, but the results were disappointing. I can do better.

Studying the logs, I believe I trained hard but not smart. There's not nearly enough specificity: it's kind of all over the place. After Twin Cities, rather than recover and get back to workouts, I recovered and mostly just ran for awhile (65 to 75 miles a week).

The key now - I hope - is training smart. I've worked hard to get my body back in good working order through strength training, stretching, and working with a massage therapist, and I still believe my best running years are ahead of me.

The focus for Boston is cutting bulk out of the training schedule, doing more marathon-specific workouts and being more careful about mixing high-volume weeks with high-intensity workouts (not over-training), and being very consistent with the supplemental stuff that I tend to let slip when I start running north of 90 MPW.

In October, former elites shared advice with Ryan Hall, which the articles describes as being at a "crossroads" in his career.

Keith Dowling's advice really resonated with me:

I would tell him that sometimes when athletes get their own personal training formula correct early in their career, it can be a blessing and a curse. The blessing is obvious: you’re successful. The curse is that you may not realize that you got it right the first time until you screw it up.

My second marathon at the ’96 Trials was an improvement by nearly 4 minutes and it gave me hope for even faster times ahead. It took me 6 years and several disappointing races to finally PR at age 32. I did this by 1) studying my training from 1996 (everyone’s magic formula is different); 2) moving back to sea level (positive stimulus change); 3) finding a group to train with on hard days (keep things fun); and 4) having a bit of luck on race day.

January 21, 2013 
M - off
T - 8
W - 10
TH - 10,8
F - 10
S - 13.5
S - 20.5
Total - 80

January 28
M - 8, 5
T - 10, 9
W - 15.5 --- AM 8 PM Track: Abbreviated workout due to weather: 2 WU, 3 by 2K in ~6:30, 1 CD Th - 5
F - 15 S - 13
S - 22 with Stefan
Total - 102.5

February 4
M - 12
T - AM 10 miles with 8 by 2 on/off (reset watch each split: 5:15-5:00 for on; made sure pace did not rise above 6 minutes on the off. PM 7
W - 12
Th - 14
F - 10
S - 4 WU, 8 at tempo effort on hilly course, 1 CD - 13 S - 24
Total - 102

February 11
M - 10
T - 10, 8.5
W - AM 5 PM Track 10 (5 by 1 mile cut-downs in cold rain and snow: (5:20, 5:13, 5:09, 5:07, 5:01) Th - 8, 4
F - 12.5 S - 12
S - 24
Total - 104

February 18
M - 12
T - 13
W - 8
Th - 0
F - 12
S - 0
S - 0
Total - 45, hip flexor flare up

February 25
M - 8
T - 10
W - AM 7 PM 12 (3 by 1600 5:08, 5:04, 5:01, 3 by 800 in 2:25, 2:25, 2:22, 400 in 70)
Th - 8, 5
F - 10
S - 11.5
S - 20 - E Murray Todd Half Marathon 1:13:43, 1st overall. The Road Was Long.
Total - 92

March 4
M - 6.5
T - AM 7 PM 11 - 2 miles in 10:43 (5:25, 5:18), lap jog, 4 by 800 in 2:27-2:29
W - 8.5, 5.5
Th - 10.5, 5
F - 9.5, 4.5
S - 12
S - 20.5
Total - 100.5

March 11
M - 10
T - Arrive in Amsterdam, off
W - 72 minutes
T - 70 minutes
F - off, fly to Paris
S - 80 minutes
S - 60 minutes
Total - jetlag

March 18
M - 10
T - Back in US: 10, 5
W - 4, 15 with 5 by ~2 minutes
TH 10, 4
F 11
S 2.5 WU, 2 by 6 miles with Stefan. 1 mile jog between sets, 1 mile CD. Very tough loop in RCP. 34:10, 1 mile easy, 34:40. -- 16.5
S 15, Virginia road loop with Charlie
Total - 100

March 25 
M - 8, 5
T - 4, 12: 3 by 2 mile with Stefan in 10:38, 10:40, 10:34, 2:30-3 minute rest
W - 8
TH - 10, 5
F - 6.5, 7.5
S - 7.5, 6.5
S - 20
Total - 100

Unfortunately I cannot find anything farther than here. Word, Text Edit, Google Docs, old email - nothing.

May 20 
M - 10
T - 10
W - 10, 4
Th - 10 with 5 by 20 secs
F - 8
S - Spring Lake 5, 26:34, 5th. Bruno turns 10.
S - 13
Total - 75

May 27 
M - 10
T - 10 ?

June 3
M - 10, 5
T - 10
W - 5,9 - PM: 2 by 1200 (3:51, 3:48), 6 by 400 (70-71)
Th - 7,3
F - 8, CHDP
S - Lawyers Have Heart 10K, 33:46, 12th or 13th. Hot.
S - 15 in Greenbelt with Charlie, Breezy, Beth, JR, Bain
Total - 84

June 10
M - 8,6
T - 10
W - 5,  5, Track: 6 by 800 with 3 min rest (2:34, 2:34, 2:30, 2:30, 2:25, 2:25) 2 by 400 in 68
T - 6, 5
F - 12, CHDP
S - 10 on Dewey Beach highway
S - 8
Total - 80

June 17
M - 9 with 10 reps on Capitol Hill
T - All-day thing in NYC
W - 8 by 800: 2:34, 32, 30, 29, 26, 26, 22, 21
T - 8
F - 10
S - 14 - Large Animal Loop with Klim, Kieran. Last 5 under 6-min pace
S - 10 - Klim, Charlie, Bain, Stefan. RCP; pouring rain.
Total 61

June 24
M - 9 with 10 reps on Capitol Hill
T - 10
W - 5, 11 - 3 by 1600 in 5:20, 07, 4:59; 3 by 800 in 2:31, 2:27, 2:26
T - 4, 7
F - 10, CHDP
S - 18 - 2 hours.
S - 10
Total - 85

July 1
M - 9 with 10 reps on Capitol Hill
T - 10, 5
W - 10
Th - 9, Let Freedom Run 5K - 16:27, 6th
F - 10, 5
S - 20
S - 12, 5
Total - 95

July 8
M - 10, 5
T - 6, 10
W - 7.5, 11.5 by 1600 w/ 3 min rest in 5:16, 10, 5:06, 5:03, 5:11. Very hot.
T - 10
F - 11
S - 12.5, 5
S - 9, Birthday Bash 5K, 16:29, 4th. Felt stronger; ran slower.; 5.5
Total - 103

July 15
M - 8
T - 10
W - 5, 10 - 2 by 1600 in 4:56, 4:48; 1 by 800 in 2:21; 2 by 400 in 68, 70
Th - 10
F - 16, NJ
S - 10, Sister's wedding
S - Planned Zero
Total - 70

July 22
M - 10, 5
T - 7.5, 7.5
W - 4, 7 - 3k in 9:02
Th - 10
F - 10, 5 in Florida
S - 10, 3
S - 20 in 2:17
Total - 99

July 29
M - 12
T - 9 w 8 hill strides
W - 8, 12 - 2 by 2400 in 7:33, 7:28; 1600 in 4:5?, 2 by 800 in 2:23
T - 8, 5
F - 12
S - 20, Coach Jerry Special. 5 miles (20 laps) in 27:27, 35 minutes up-tempo off the track; 4 miles in 21:38. Rigged last mile.
S - 14
Total - 100

August 5
M - 10
T - 10, 7
W - 14, Hains Point 3 by 2 miles with 3-4 min rest with Evan: 10:50, 10:40, 10:30; 7 in PM with Charlie
T - 8, 6
F - 11.5
S - 20 at Dueling Ferries in 2:08
S - 12
Total - 105

August 12
M - rest
T - 8
W - 4, 10 - 6 laps in 7:40, 3 by 1600 in 5:03, 4:58, 4:53
T - 9
F - 11
S - 11
S - 17, Leesburg 20K, 1:13, Bombed!
Total - 69

August 19
M - 10, 5
T - 10, 7
W - 8.5, 11.5
T - 10, 4
F - 11
S - 9, won Gettysburg Alumni XC race
S - 21 with Kieran. Did Stefan's CCT-RCP loop in reverse
Total - 107

August 26
M - 8, 7
T - 9, 5
W - 5, 10 - 3200 in 10:28, 2400 in 7:38, 1600 in 5:00
T - 5, 8
F - 11
S - 20, 3 mile warmup - 5 miles in 27:27, 35 min at 6:20-30, 2 miles in 10:40 ... Done.
S - 12
Total - 100

September 2
M - ?
T - ?
W - 6 by 1600: Didn't write it down, but I am recalling progressing from 5:10ish to 4:53
Th - ?
F - 11
S - 22, LSD, lots of trails with Evan and Matty
S - 10
Total - 88.5

September 9
M - rest
T - 60 min
W - 9 with 2 miles in 10:28
Th - 50 min
F  - 40 min
S - 25 min
S - Philly Rock N Roll - 1:12:19. Tough day. Was on sub-70 pace through 9 miles and fell apart.

September 16
M - 4,9
T - 9
W - 8.5
Th - 10, 6.5
F - 11
S - 17 in 1:58, last four miles in 24:00
S - 10
Total - 85