Double Race Round Up
—
Charlotte Invitational
09/26/14
Official Time: 26:17
23rd Overall / 14th Non Division 1
Official Results
This Charlotte course spits out some pretty fast time, but I don’t immediately attribute its quickness to the course itself. Typically these Charlotte races happen about mid season when people are getting fit, and they tend to provide great competition, but I personally am not a fan of the course. The entire course is hard compact dirt and rock as seen in the photo above and relatively flat aside from a 180 m hill that you have to climb twice in the race. I do enjoy this course though for it’s set up in simple loops and is relatively tough especially since they decided to include the hill for the men. My plan for the race was to go out in 5:15, but with so many people I had anticipated I’d naturally get carried out fast so I held back which didn’t work in my favor. Through the first mile I went through in 5:26 and soon after it opened up a bit and I was able to pick up my pace from there. I ran with my teammate Emmanuel pretty much the entire time except for about 1 mile or so when he fell back just a bit. He caught back up though when we had one mile to go and at this point we had been continually picked up our pace. Although I went out in 5:26 I was able to close in 4:55 so I felt super strong. I’ve still got to work on that closing 300 - 400 m though.

—

Queens Royal XC Challenge
10/11/14
Official Time: 26:22
37th Overall / 24th Non Division 1
Official Results
Again, this race was at the Charlotte course in McAlpine Park, but they decided to stick with the original course which doesn’t include the hill. Going into the race we were of course expecting it to be much faster considering that we were racing two weeks after the last race and there was no hills in the course, but unfortunately the race was scheduled for 11:30 and the cold front had no intentions to stick around for the race week. Ever since I woke up on the morning of the race I wasn’t very excited and lacked any energy which isn’t typical of me, usually I am prepared and ready for races, but I was really out of it. By the time we started to warm up it was 80 degrees out with an even higher heat index and I just felt so tired during my warm up. I tried to stay focused though and not let it get to my head. Going into this race I had a similar plan as the last race, but just a little faster. I was wanting to go out in 5:10-13 and this time I challenged myself a bit and went out in 5:12, right on pace. That first mile wasn’t overly challenging but it wasn’t comfortable, after that mile I felt pretty good and decided to pick it up a bit. Just after two miles the heat was really getting to me and I started to feel a bit drained. Once I hit three miles I was mentally and physically exhausted. By this point I was falling off pace and I wasn’t able to push myself any more. I was anticipating I was going to run a low 27 just because I felt like I was falling off the map, but to my surprise I continued to pass people and finished in a relatively decent time of 26:22. Although I was wanting to run sub 26 with my teammates I was content with the time, it wasn’t ridiculously off. Reflecting on my race I can happily accept my performance, it just wasn’t my day. I’m getting excited for the next break through. 

Double Race Round Up

Charlotte Invitational

09/26/14

Official Time: 26:17

23rd Overall / 14th Non Division 1

Official Results

This Charlotte course spits out some pretty fast time, but I don’t immediately attribute its quickness to the course itself. Typically these Charlotte races happen about mid season when people are getting fit, and they tend to provide great competition, but I personally am not a fan of the course. The entire course is hard compact dirt and rock as seen in the photo above and relatively flat aside from a 180 m hill that you have to climb twice in the race. I do enjoy this course though for it’s set up in simple loops and is relatively tough especially since they decided to include the hill for the men. My plan for the race was to go out in 5:15, but with so many people I had anticipated I’d naturally get carried out fast so I held back which didn’t work in my favor. Through the first mile I went through in 5:26 and soon after it opened up a bit and I was able to pick up my pace from there. I ran with my teammate Emmanuel pretty much the entire time except for about 1 mile or so when he fell back just a bit. He caught back up though when we had one mile to go and at this point we had been continually picked up our pace. Although I went out in 5:26 I was able to close in 4:55 so I felt super strong. I’ve still got to work on that closing 300 - 400 m though.

Queens Royal XC Challenge

10/11/14

Official Time: 26:22

37th Overall / 24th Non Division 1

Official Results

Again, this race was at the Charlotte course in McAlpine Park, but they decided to stick with the original course which doesn’t include the hill. Going into the race we were of course expecting it to be much faster considering that we were racing two weeks after the last race and there was no hills in the course, but unfortunately the race was scheduled for 11:30 and the cold front had no intentions to stick around for the race week. Ever since I woke up on the morning of the race I wasn’t very excited and lacked any energy which isn’t typical of me, usually I am prepared and ready for races, but I was really out of it. By the time we started to warm up it was 80 degrees out with an even higher heat index and I just felt so tired during my warm up. I tried to stay focused though and not let it get to my head. Going into this race I had a similar plan as the last race, but just a little faster. I was wanting to go out in 5:10-13 and this time I challenged myself a bit and went out in 5:12, right on pace. That first mile wasn’t overly challenging but it wasn’t comfortable, after that mile I felt pretty good and decided to pick it up a bit. Just after two miles the heat was really getting to me and I started to feel a bit drained. Once I hit three miles I was mentally and physically exhausted. By this point I was falling off pace and I wasn’t able to push myself any more. I was anticipating I was going to run a low 27 just because I felt like I was falling off the map, but to my surprise I continued to pass people and finished in a relatively decent time of 26:22. Although I was wanting to run sub 26 with my teammates I was content with the time, it wasn’t ridiculously off. Reflecting on my race I can happily accept my performance, it just wasn’t my day. I’m getting excited for the next break through. 

10/15/2014

9/17/14

3 mi Warm up

6 mi Tempo

1 - 5:39

2 - 5:39

3 - 5:39

4 - 5:36

5 - 5:36

6 - 5:30

3 mi Cool down

9/17/2014 - 1 note

9/1/14 — 12

9/2/14 — 12 (6 mi tempo)

9/3/14 — 11

9/4/14 — 11 (7 x 100)

9/5/14 — 13 (8km Race)

9/6/14 — 11

9/7/14 — 16

Total — 86 mi

9/8/14 — 12

9/9/14 — 12

9/10/14 — 12 (12km tempo)

9/11/14 — 12

9/12/14 — 12 (8 x 1km)

9/13/14 — 11

9/14/14 — 18

Total — 89 mi

This past week is the most amount of mileage I’ve ran and I feel quite comfortable at the moment which is pretty surprising considering how demanding my workouts were. I’ve been in the ice bath just about everyday trying to make sure that I’m recovering from all of my runs even though I haven’t really been sore or tired — it’s more of a precaution. This week I’ll be hitting 90 miles, so basically the same thing as last week. From there my mileage will slowly decrease as I begin to work more on my leg speed. 

9/17/2014 - 1 note

This week in workouts:

Wednesday

3 mi Warm up

12 km Tempo

1 - 5:44

2 - 5:40

3 - 5:33

4 - 5:33

5 - 5:36

6 - 5:47

7 - 5:47

Avg - 5:40

1.5 mi Cool down 

Friday

3 mi Warm up

8 x 1 km Intervals w/ 2:40 active recovery

1 - 3:17

2 - 3:12

3 - 3:12

4 - 3:09

5 - 3:10

6 - 3:10

7 - 3:10

8 - 3:06

2 mi Cool down

9/13/2014

SCSDB Eye Opener

09/05/14

Official Time: 27:13

9th place individual finish

4th place team finish

Official Results

This past Friday our team traveled over to Spartanburg, SC for USC Upstate’s home meet which hosted 21 teams in total for the collegiate race. The races took place at 6:30 and 7 in the evening with the women racing 5 km first and the men racing 8 km second. Even between 6:30 and 7 the outside temperature was above 90 degrees and the course provided very little shade. On the other hand, the course was very well kept — the low cut grass as a path along with the painted line down the center made the course easy to follow. After previewing the course and feeling just how hard the ground was I once again decided to wear my flats. The course was essentially one large loop which allowed you took get a good visual of the race, but still had enough corners and turns to make it interesting. I really enjoyed this course even though the little bits of hills and quick turns made it a bit slower than anticipated. I treated the race as another tempo, and ran it almost exactly as the last race. Since there were so many people it was likely that a large number would be going out too fast, so I kept it controlled and after the first mile just reeled everyone back in. I’m looking forward to our next race in Charlotte, NC on the 27th. 

9/9/2014
6 mi Tempo
09/02/14

3 mile warm up
6 mile tempo

1 - 5:45
2 - 5:45
3 - 5:45
4 - 5:40
5 - 5:37
6 - 5:36

3 mile cool down

I knew this tempo was going to be more challenging than my coach was anticipating it would be for us, so I took the group out at just 5:45 pace to see how everyone felt. He wanted me to be running 5:38-40 pace, but again I knew it was going to be challenging and 6 miles can be very demanding so I approached it with the plan to run negative splits on the way back. It was definitely a solid workout, but the heat made the workout extremely exhausting. 

6 mi Tempo

09/02/14

3 mile warm up

6 mile tempo

1 - 5:45

2 - 5:45

3 - 5:45

4 - 5:40

5 - 5:37

6 - 5:36

3 mile cool down

I knew this tempo was going to be more challenging than my coach was anticipating it would be for us, so I took the group out at just 5:45 pace to see how everyone felt. He wanted me to be running 5:38-40 pace, but again I knew it was going to be challenging and 6 miles can be very demanding so I approached it with the plan to run negative splits on the way back. It was definitely a solid workout, but the heat made the workout extremely exhausting. 

9/2/2014
Berry College Clara Bowl Invitational
08/30/14

Last Saturday we traveled over to Rome, GA for the Clara Bowl Invitational which only featured 4 teams in the collegiate race. Berry College has a beautiful campus with over 27,000 acres of land, however, the 8km race used a figure-8 type loop with some rolling hills which made it deceivingly challenging. Unfortunately, the race was poorly marked with no lead vehicle so my teammates Ace and Manny who were leading the race nearly made a wrong turn and later were forced to jump over a fence after they had merged onto the wrong path. Knowing that the race was going to be challenging I made sure to keep it conservative, plus with the high mileage that I’m running my coach and I had decided it was best for me to wear some flats and treat the race as a tempo. Although the race had mats on the ground to record the splits, both the splits and the final recorded times were 10 - 20 seconds off. My coach and I had recorded the following splits for myself:
5:30
5:26
5:23
5:23
5:22
The splits we had recorded were exactly 10 seconds faster than what had appeared on the official results.

Official time: 27:30 
Unofficial time: 27:04

Despite the lack of organisation for the collegiate race, I enjoyed the meet and am happy with my 3rd place performance along with the rest of my team. I’m glad we kicked off the season with an 8km compared to a 5km to really give the freshman an idea of what we’ll be racing and to light a fire under the entire team to really push ourselves to get better. I was extremely proud watching my teammates out kick some individuals in the end because that’s what made the 1 point difference granting us the victory over Emory. 

Official Results

Berry College Clara Bowl Invitational

08/30/14

Last Saturday we traveled over to Rome, GA for the Clara Bowl Invitational which only featured 4 teams in the collegiate race. Berry College has a beautiful campus with over 27,000 acres of land, however, the 8km race used a figure-8 type loop with some rolling hills which made it deceivingly challenging. Unfortunately, the race was poorly marked with no lead vehicle so my teammates Ace and Manny who were leading the race nearly made a wrong turn and later were forced to jump over a fence after they had merged onto the wrong path. Knowing that the race was going to be challenging I made sure to keep it conservative, plus with the high mileage that I’m running my coach and I had decided it was best for me to wear some flats and treat the race as a tempo. Although the race had mats on the ground to record the splits, both the splits and the final recorded times were 10 - 20 seconds off. My coach and I had recorded the following splits for myself:

  1. 5:30
  2. 5:26
  3. 5:23
  4. 5:23
  5. 5:22

The splits we had recorded were exactly 10 seconds faster than what had appeared on the official results.

Official time: 27:30 

Unofficial time: 27:04

Despite the lack of organisation for the collegiate race, I enjoyed the meet and am happy with my 3rd place performance along with the rest of my team. I’m glad we kicked off the season with an 8km compared to a 5km to really give the freshman an idea of what we’ll be racing and to light a fire under the entire team to really push ourselves to get better. I was extremely proud watching my teammates out kick some individuals in the end because that’s what made the 1 point difference granting us the victory over Emory. 

Official Results

9/2/2014

Morning Run - 5 mi

Evening Workout - 11 mi

Warm up - 3 mi

6 x 1km w/ 2:30 active recovery

  • 3:07
  • 3:06
  • 3:06
  • 3:03
  • 3:10
  • 3:00

3 x 200m

Cool down - 2 mi

Wednesday was not only our first workout as a group, but it was also our first official practice. Immediately following our physicals we had all departed to meet for our workout which we had scheduled for 7:30pm. Although it has cooled off a bit here in the mornings the evenings are still very warm, the temperature read 86 degrees Fahrenheit with a very high percentage of humidity. Despite the heat the entire team had delivered an amazing workout and I was especially impressed by all of the new freshmen. I’ve been running a lot of high mileage lately and it’s still increasing so I made sure to keep the workout controlled and consistent. I averaged about 3:05 per 1km which is just under 5:00/mi pace — far faster than I thought I was capable of. The workout certainly gave me a lot of confidence in myself for the race this Saturday, but it also made me very confident in the team. This will surely be a great season; I’m looking forward to it.

8/28/2014

6/20/14 — 08

6/21/14 — 13

6/22/14 — 07

28

6/23/14 — 00

6/24/14 — 9.5

6/25/14 — 8.5

6/26/14 — 11

6/27/14 — 09

6/28/14 — 14

6/29/14 — 09

61

6/30/14 — 10

7/01/14 — 11

7/02/14 — 09

7/03/14 — 09

7/04/14 — 11

7/05/14 — 12

7/06/14 — 00

62

7/07/14 — 11

7/08/14 — 10

7/09/14 — 09

7/10/14 — 12

7/11/14 — 10

7/12/14 — 14

7/13/14 — 10

76

7/14/14 — 11

7/15/14 — 10

7/16/14 — 10

7/17/14 — 10

7/18/14 — 10

7/19/14 — 11

7/20/14 — 16

78

7/21/14 — 10

7/22/14 — 10

7/23/14 — 10

7/24/14 — 10

7/25/14 — 10

7/26/14 — 00

7/27/14 — 15

65

7/28/14 — 12

7/29/14 — 11

7/30/14 — 11

7/31/14 — 10

8/01/14 — 11

8/02/14 — 11

8/03/14 — 16

82

8/04/14 — 09

8/05/14 — 11

8/06/14 — 11

8/07/14 — 11

8/08/14 — 11

8/09/14 — 11

8/10/14 — 18

82

8/11/14 — 12

8/12/14 — 11

8/13/14 — 11

8/14/14 — 12

8/15/14 — 12

8/16/14 — 10

8/17/14 — 18

86

8/18/14 — 12

8/19/14 — 11

8/20/14 — 12

8/21/14 — 11

8/22/14 — 11

8/22/14 — 11

8/23/14 — 11

8/24/14 — 16

84

Summer Total: 704

8/24/2014 - 2 notes

So I’ve decided I want to take a slightly new direction with this blog. As it’ll still remain about running, I want to shift it’s focus towards a means of documenting my running. Once preseason rolls in on August 25th I’m going to post my entire summer training. From then on I’m looking to post my training logs from every week. I’m looking to write more about running and provide advice and lessons I’ve learned from it. I want to be transparent with my training in hopes that it’ll help some other runners out there. 

8/16/2014