Tough Few Weeks…

It has been a rough couple of weeks. To start, it wasn’t all bad, but as a whole, I have struggled to be consistent, I’ve been sluggish, and some circumstances beyond my control have prevented me from moving forward. But I am not going to let these things slow me down and stop me from pursuing my goal. One step at a time…

On Friday, May 19, after a pretty solid week of training, I went out for my weekly workout. 10×1:00F(1:00R). The workout went really well, actually. I was gaining confidence leading into my race on June 4. I thought I could go mid 17’s and continue hitting my goals for the summer. But, crossing a road on my cool down, a car hit me, driving on the wrong side of the road. I saw a flash of color in my peripheral vision and must have tried to stop or jump back, but I wasn’t quite quick enough. The car hit my left hip and whatever backward movement I was able to make allowed me to spin down the side of the car hitting my elbows and forearms rather than going over the top of the car. Nothing seemed broken, and when I looked up after realizing what had just happened, the driver yelled at me to get out of the road and drove off, no indication of regret for hitting me or driving down the wrong side of the road. A kind woman who was sitting on the curb asked if I was okay. I jogged the 1.5 miles home before my adrenaline dropped and shock set in.

I was lucky, I could have been hurt much worse. But I came away with some soreness and very tender bruises rather than broken bones, a concussion, or worse.

This split second has set me back. One decision by me (to cross the road right there) and by the driver (to break the law and ultimately hit me). I’ve been nervous to run that direction ever since. I had to take a few days off to recover (mentally and physically). It’s been slow to build back.

But I will not let this beat me.

This isn’t my typical Week(s) in Review. If you want to see what I’ve been able to cobble together the past few weeks check my Strava here.

Onward to June. We continue forward. Below is my June training schedule. This may change slightly with mileage but overall should stay the same. Race on June 4 is still up in the air…



Week(s) in Review, May 8-14

Well, last week was a bust. Two missed days of running, a workout cut short. Just not a good week overall. Mileage ended up begin way too low and, although my workout wasn’t horrible, I hate cutting workouts short, especially when they are going well. I definitely need to refocus, regroup, and keep moving forward. My next race is June 4 (~3 weeks). Plenty of time to get back on track and hopefully improve. I think with the work I have done and just more running, I should be able to improve significantly from FICPA 1040k 5k.

Some notes on the workout. The scheduled workout was 3×8:00(5:00R). this is a throwback workout from college. I used to do this in prep for a season, just a solid HM<10k effort. First two intervals went really well, but I started having some serious stomach issues on the second 5:00 rest. I ended up calling the workout and began searching for an open restroom, which is difficult at 6:45AM in the middle of a city with few public restrooms…found one and then just finished the run from there for 8 total.

Long run…just didn’t happen. NO reason, no excuse. Just didn’t happen. Basically, it was storming when I woke up, so I postponed until later. When later came, I didn’t do it. My fault, no excuse.

Anecdotes: I’ve just felt overwhelmingly tired recently. I’m not getting enough sleep, and starting this week (May 15-21), I am teaching two Kaplan GRE courses a week (Monday and Wednesday nights). My schedule is packed, but I can’t give any of it up. We need the extra cash for the summer (Anna’s stipend is for 9 months).  I resolve to get to bed earlier, to eat more purposefully (i.e. more nutritionally to fuel myself as well as possible), and to keep focused. We have a busy 6 months coming up, so no room for slack.


  • Monday– 5.25 miles
  • Tuesday– 8 miles
  • Wednesday– Missed run
  • Thursday– 8.25 miles
  • Friday– 8 miles (WU + 2×8:00/5:00R + CD)
  • Saturday– 8 miles
  • Sunday– Missed Run
  • Total Miles– 37.5 miles

For more details, check out my Strava


Week(s) in Review, April 24-30 & May 1-7

So, I’ve missed the last few weeks of reviews, so this will actually be two weeks worth of training reviews. The last few weeks have gone pretty well, a few hiccups, but nothing major. No injuries, just laziness on a day or two. Let’s dive in!

April 24-30

Total mileage was a little short of expected/desired, but it turned out to be a solid week regardless. I was coming off of the FICPA 1040k 5k race and the longest run I’ve had in Miami, so I was a bit fatigued from the beginning (race recap here).

Overall, mileage went well, more treadmill running than I like, but sometimes that it what weather throws at you. I saw Mark Richt, former UGA football coach and current UM coach, on one of my runs. Other than that, it was just more of the same. Solid week!


  • Monday– 6 miles (2 + 4)
  • Tuesday– 8 miles
  • Wednesday– 6 miles
  • Thursday– 7 miles
  • Friday– 6 miles
  • Saturday– 11 miles (3 + 8)
  • Sunday– 12 miles
  • Total Miles– 56 miles

May 1-7

This week begins training in my mind for one main reason: workouts. When I am training for races, I never really feel like I’m moving forward until I am doing specific workouts. So, this week begins my training of the summer races and ultimately my fall half-marathon goal.

I took Monday very easy, only 5k of running, and I think this may be a trend I continue. I am finding, now as a nearly 30-year old, that my body needs a little bit more time to recover from long runs. I believe this is partly age and partly current fitness. So, while I won’t always do a short 3-4 mile run on Mondays, I will likely do two 3-5 mile runs at a very comfortable “regenerative” pace.

The rest of the week actually went fairly well, and leading to Friday, I felt relatively good. Friday had 20x:30 with :30 rest between intervals in the midst of an 8 mile run. This is one of my favorite workouts, taken from my former college training. It is a great first workout to get into training or as a kind of “maintenance” workout. I felt great through 15-16 intervals but the final 4-5 were tough. In my experience, most workouts have a time where you have to decide if you are willing to finish it or call it a day and start making excuses. I was tired, I have not run this hard in years. I easily could have excused my way in to quitting the workout and calling it a day. But, I didn’t ant to start my training there. So, I pushed through, and I am glad for it!

The week finished off with a solid 13 mile run. Again, longest I’ve had in Miami. It was pretty warm, I was a little dehydrated, but it was a great run overall! I am pleased with my progression of mileage and my first workout. Now, the training really begins. I will upload my May schedule later today, but the coming weeks have one workout a week and a progression of long runs up to 15 miles. It should be a great start heading into the summer and hopefully jump start some serious 5k training and build the foundation for 10k/half training in the fall.


  • Monday– 3 miles
  • Tuesday– 8 miles
  • Wednesday– 8 miles (4+4)
  • Thursday– 8 miles
  • Friday– 8 miles (WU + 20x:30/:30R + CD)
  • Saturday– 8 miles
  • Sunday– 13 miles
  • Total Miles– 56 miles

For more details/specifics, check out my Strava!


Week in Review, April 17-23, 2017

Growing up in the South, sometimes I felt like I didn’t fit in super well. I’ve always been into music, art, literature, things not exactly promoted in my football crazed town. I played sports growing up, just not the one’s people cared about. Then I started running. Immediately, I knew I had found my sport and my people. There is no better community than the running community, in my mind. And there is no better place to witness this race day. Whether it be cross-country, road, trail, or track, the running community gets pumped for race day and there is a never ending swell of encouragement! I love it, and it has been one of the biggest things I’ve missed since getting lazy. I ended that streak this weekend, and the community welcomed me back with open arms. It was exactly what I needed to keep the motivation high!

Overall this ended up being a pretty successful week for two reasons: I ran faster than expected in the race on Saturday (Recap coming!), and I had a great long run on Sunday. This is more progress toward the ultimate goal of being back in race shape and competing once again. I won’t go into detail about the race here, but following up a solid effort there with a long run the next day is a milestone for me. Not only for the cumulative effort over 2 days but I had a calf strain mid-week that I was able to work through and still complete the race and  long run. I did take Friday off to nurse the calf, but that was all it took. I’m pleased with the mileage, the race, and the long run. Not a bad week of running.


Nothing exciting to report this week, except that I saw a Chicken family on my long run yesterday. One rooster, one hen, and two chicks. Perhaps they were out for a Sunday stroll beneath the Metro-Rail, or (unfortunately the more likely scenario) they were escaping certain death on a rotisserie. Let’s go with the Sunday stroll.


  • Monday– 6 miles
  • Tuesday– 9 miles
  • Wednesday– 6 miles
  • Thursday– 7 miles
  • Friday– Off-rest/nurse strained calf
  • Saturday– FICPA 1040k 5k Race, 2nd overall, 18:10
  • Sunday– 12 miles (3 w/the Girl+ 9 OMO)
  • Total Miles– 50 miles

For more details, check out my Strava.




Week in Review, April 10-16, 2017

Another solid week of running! This is when I start getting really excited about training. I have (mostly) gotten over the initial difficulty of getting back into shape, have started to feel good in my daily running, and am starting to pick up steam in mileage. Still no structured workouts or anything faster than training pace except for some strides. But I’m getting pumped!

The pain in my Achilles has completely subsided, so issue averted, but I did rub a blister on my left Achilles on Tuesday. A rain storm popped up, soaked me in the matter of 2 minutes and over the final 2 miles of my run, I rubbed a spot completely raw. By the weekend, it had started to feel good again, no pain, and I think it is on the heal now.

Anecdotes: I ran my longest run in two years this week. 10 miles. In the past, this would have been no accomplishment, but when you are building, 10 miles can be a milestone. This next weekend (April 22) I will run my first race of any kind in two years. Nothing exciting, just a local 5k, but it will be nice to get back out and compete. I’m not expecting anything spectacular, but a baseline on which to build the rest of my summer training.


  • Monday– 6 miles
  • Tuesday– 6 miles on TM
  • Wednesday– 6 miles
  • Thursday– 6 miles (2 w/the Girl)
  • Friday– 6 miles
  • Saturday– AM:2 miles w/the Girl; PM:4 miles
  • Sunday– 10 miles (7 OMO + 3 w/the Girl)
  • Total Miles– 46 miles

For more details, check out my Strava.


Week in Review, April 3-April 9, 2017

This was the first week in years I felt like a runner again. I ran 7 days, felt pretty good each day, felt a little bit of discomfort (meaning running every day wasn’t easy), and completed a progressive long run. Granted my mileage is about half of what I used to run, this is definitely progress.

The only issue this past week was a little pain in my right achilles. I iced it each night to help with any inflammation and really tried to take it easy on my runs and pay close attention to it. I’ve had issues with my achilles in the past. In my sophomore year of high school, I strained my right achilles and had to sit out most of the cross country season. I hurt it again in 2011 while living in Richmond, VA. I strained it running up a wet hill during a long run and had 4 months of rehab to get it back to normal (rest, run, re-hurt, rest, run, re-hurt, finally get ART, rest, rehab, run). Needless to say, when my achilles starts to ache, I get worried.

Luckily, it seems I am in the clear. Though I will still baby it for a while longer just to be safe. Good week overall, I’m pleased. Got a few runs in with the Girl and am starting to see some progress. This gets me pumped for races in the future!

Anecdotes: Nothing in particular this week. I was cat-called once, a whistle followed by “Hey, Baby!” Heat is starting to get unbearable, though the weekend we had a Miami cold front (meaning low 60’s).


  • Monday– 5 miles
  • Tuesday– 6 miles
  • Wednesday– 4 miles
  • Thursday-6 miles w/ 7x:20(:40)
  • Friday– 5 miles (TM)
  • Saturday- AM: 4 miles; PM: 3 miles
  • Sunday– 8 miles (LR)
  • Total Miles: 41

For more details check out my Strava.


Week in Review, March 27-April 2, 2017

This week was both a success and failure for me. I ran a solid long run, longest I’ve done in quite a while, but I also got lazy for a few days and did not hit my weekly mileage. Consistency has been my problem since 2013 or so. If I’m going to get back out there and race, I’ve got to fix this issue. that is what the coming weeks are for.

I hit two “workouts” this week (in the broadest sense of workouts): 6x strides on the end of a run and a long run of 8 miles. Like Landry eluded to in his post (here) I also need to get into the gym and start doing core. For those new to running, gym and core work are critically important to running well/fast. They both help strengthen and stabilize your entire middle region, and strength work to your legs can actually help balance the muscles that are not typically used (or not much) in everyday running, which can help when you are tired.


I saw two cars get pulled over this week while running. One was very obviously running a red light in front of a cop and then tried to stop but basically just ended up in the intersection. The other, I’m unsure of what they did, but it’s always enjoyable for me to see someone get a ticket in Miami.

One cat call this week, nothing spectacular, just a WHOOP when I ran by. Always nice to be appreciated.


  • Monday– Lazy, no run.
  • Tuesday– 5 miles w/ 6x:20(:40)
  • Wednesday– 6 miles
  • Thursday-4 miles
  • Friday– Lazy, no run.
  • Saturday- 6 miles
  • Sunday– 8 miles (LR)

Total Miles: 29

For more details check out my Strava.