Welcome to Sam Mackenzie's Training Log

AM: Three peppy miles in the morning through the streets of South Philadelphia. I wanted to run up the steps of the art museum but was too far away. New Year's Eve was a good time to say the least, but the events of such shall not be mentioned here.

PM: It rained most of the day, but I was able to wait it out for my afternoon track work. Did 1.5 miles in 7:18, had to drop trou under a tree (endured the unpleasant experience of wiping w/ pine needles), did 1 mile in 4:57 (worst feeling interval), lap jog, got my game face on, 1200 in 3:34, lap jog, 800 in 2:18 (driving well for these last two intervals).

Note: Given the wackiness of the pace switches, I've spread today's mileage across pace types. The workout was in the threshold range for pace but moved into an O2 uptake feel at times.

AM: 3 miles. Made the mistake of running out on the Rittenhouse trail behind Downs Elementary which was really wet. Picked it up a good amount on the way back.

PM: 8 miles late at night after teaching. Ran out Creek Road. The road was a bright white color which initially led me to believe that there was a car behind me lighting it up with its headlights. Soon after, I realized it was just the stars. I caught a few half mile splits (3:06, 3:02, 3:02) before I quit looking at my watch and just settled into pace. Lifted weights in the basement after.

AM: Easy Valley Road 5k loop to recover a bit. I picked it up to about 6:15 only for the last third of a mile or so. I've got a tough track workout this afternoon.

PM: Drove 4.5 hours up to Cornell and did a workout there on the indoor track.

400s in 60.5 (1 minute rest),

59.4 (1 minute rest),

59.8 (3 minutes rest),

400 in 63.0 (1 minute rest),

300 in 46.2 (1 minute rest),

300 in 44.6

Got a blood blister on my right big toe that slowed me down some across the second set. Legs a little bit dead.

After waking up just before noon (slept 12 hours), I didn't try to cram a 3 mile "morning" run in before the progression run I was doing in the afternoon. At about 3, I ran down to my old high school (about a mile) and talked for a bit with Coach Rhodes and Coach Weeks. From there, I did 7 miles fairly quick, came back to the track and did 6 strides with spikes on, running the straights, and walking the turns. Lifted and stretched then ran home. Cornell 800 tomorrow!

Shakeout run in the morning--legs felt dead. Ran an 800 at Cornell at night. Legs still felt really tired. Led from the wire and ran 1:58 for an easy win. Pathetic time, but a good taste of pace.

All around Cornell. Drove back to Delaware.

Ran 8 x 200 hills concentrating on good form w/ easy downhill jog between reps. Strength work after.

Ran Creek Road in the dark. Puddles everywhere, not as fun as the last time out. Most half mile splits were in the 3:05-3:10 range. I may take tomorrow off as I'm racing a mile on Thursday and have a big race on the 20th to think about. Still not feeling fresh.

As noted before (I think), I'm counting marathon miles as anything markedly more intense than easy pace. According to Daniels, as a 4:08 miler, my "true" marathon pace for training purposes would be 5:13 per mile and my easy/long pace would be 6:14. As a middle distance runner (i.e. speed/strength runner as opposed to pure endurance) with a background in running slow on non-workout days, I'm throwing times out the window for now as I'm easing into making my intensity (feel) match my pace (objective time).

Day off from running. Did my core strength work and some weight stuff like any other Tuesday. Some visualization stuff as well. Excited to race on Thursday!

Ran to Natalie's gym with her then back on my own.

AM:  2 miles shake out. 

First mile of the season was a strange one. I got the the Armory about two hours before my race, but ended up having to wait a bit to register. I started warming up only about 40 minutes before my event and then had to switch spikes (twice) because of what they were allowing people to race in. Basically I ended up with 10 minutes of jogging and some limited stretching and strides going into the mile.

I didn't see any of the people I expected to be there on the start line, so I took it out--against my original plan of sitting and moving when I felt like I could commit a sprint to the finish. Splits through 1200 were about 1:02, 2:05, 3:09. At 1200 I felt a little cramp on the outside of my left hamstring come on. Simultaneously I was passed by Karl Dusen who would go on to win. My time wasn't great obviously but I was more disappointed by the fact that I let a spotty warmup and small cramp get in the way of a winning attitude. Next week will be different. I will have to be a lot tougher and will do everything I can do to be ready.

Ran easy all around the outside of Central Park then inside around the Res.  Did a little add-on down to Cornell Med School and came back.  Strength work and stretching to follow.  Hamstring definitely still cramped up a bit but loosened up as I went along.  Felt fairly tired but not more than you'd expect after an indoor mile.

Warmed up by jogging over to Central Park with Natalie and Kate.  Stretched the hamstring a bit and started on a six mile steady state around the Reservoir.  This ended up being about 3.75 loops as it's about 1.6 miles around.  Ran for 33 minutes and amazingly caught up with Matt Uzenski who was also running in the park for the last 5 minutes or so plus cool-down.

 
Clocked a 5:19 for 1600 yards late in the run which equates to about a 5:43.  Still, at no point in the run did I feel like I was laboring in the slightest.  Everything felt easy.

6 x 300 w/ 400 jog recovery.  42.9, 43.0, 41.8, 41.4, 41.6, 41.6.  Hamstring cramped up a good bit, but otherwise felt good.  Got a deep tissue massage from Vicki in the evening.

AM: 5k Valley Road loop. Easy at the start then picked up the pace a bit halfway through. Hamstring still crunchy.

PM: One hour easy running. Ran Iron Hill, back and out to first section of Rittenhouse, then returned to the field house. Did strength work there although I couldn't get into the weight room. Iced the hamstring.

I'm getting pumped for this Saturday's race. There are some big names coming to run and I'm feeling ready to mix it up. Everyone there will be helping me towards a PR and I have nothing to lose as long as I go out and execute, running first with my head and then finishing with guts. I don't feel like I'm in the best shape of my life, but I do feel as though I can walk away with a time I'll be happy with. More importantly, I'd really just like to compete within the second group if one happens to emerge. Just to give an idea of the field, here's the start list:

New Balance Elite Mile 2:40pm

1. Allan Webb USA Nike
2. James Thie Wales NYAC
3. Andy Badderly England New Balance
4. Jason Lunn USA Nike
5. Adrian Blincoe New Zealand New Balance
6. Eliud Njubi Kenya Westchester TC
7. Grant Robison USA Reebok
8. Shane Stroup USA Nike
9. Sam McKenzie USA Nike Central Park TC
10. Abiyott Endale Ethiopia Westchester TC
11. Alexandsr Skvortsov Russia Spartanik TC
12. Josh McAdams USA New Balance
14. Neville Miller USA NYAC
15. Richard Smith USA Unattached

(My name's spelled wrong but there are faster guys with the same problem, so I'm not complaining.)

8 x 200 w/ 200 meter jog on the outdoor track.  Ran the home straight and ended at the 1500 start.  Wind at my back.

29.7, 31.6 (may have started at 110 start instead of 100 start?), 29.7, 28.6, 30.4, 28.3, 29.4, 28.4
 

5 mile steady state around the neighborhood. Didn't push, didn't time. Just felt smooth. Ended at the top of a hill with a little extra kick for the last few minutes. Heart rate was 174, so I was pleased with my ability to gauge a good intensity.  Strength work afterwards.

Took a day off from running to rest the hamstring.  Did get strength work in which is something.

Getting pumped for the race!

Not many people get the opportunity to race against the field that gathered at the Armory Saturday afternoon.  In hindsight, I'm pleased that I didn't get freaked out by some of the names.  I believe that I can race with some of the best milers in the country--if not right now then certainly by this summer.  If I didn't believe that, I'd be wasting my time.  Splits were:  61 (440yd), 2:02 (880yd), 2:33 (1000m), 4:11.41 (mile).  First, I need to make 2:02 at the half (actually 2:00) feel more comfortable.  It didn't feel too terrible today but I certainly paid for it a bit.  Always need to get stronger...

Ran around the Reservoir with Natalie who was doing a tempo run.  Did 6:30 or just under for 3+ miles.  The rest of the day was easy.

Ran up to the grassy knoll.  Clocking off 6 minute miles all the way up Creek Road and back.  Strength work and a barefoot half mile around the indoor track after.

AM:  3 miles.  PM:  1.5 miles in 7:22, (3 minutes), 1 mile in 4:37, (3 minutes), 1200 in 3:31, (3 minutes), 800 in 2:18. Ran this on the indoor track in lane one and ended up with a blister on my left foot that kept me from getting on my toes the last two intervals. Still pretty pleased with the results. Need to get stronger!

AM:  3 miles easy.  PM:  8 miles easy.  Feet feel sore from yesterday's pounding.  I'm glad to be off the track for a few days.

I ended up running my workout at 10 pm tonight.  My thesis work has been picking up a good amount (I'll be busy with data collection all weekend) and today was my little sister's birthday.  I let myself digest for a bit after the birthday cake and then forced myself out into the cold.  Real snow was on the ground for the first time this year and it sort of reminded me of running in Ithaca (except it was pitch black of course).  Tonight I chose a special hill for my repeats--one that I hate to see at the end of any Sunday long run coming back on Creek Road.  It's not too terrible:  a sharp rise followed by a short leveled off piece that gives rise to another sharp rise and then a gradual incline to the top.  Splits were 52.7, 53.7, 50.8, 48.4, 47.5, and 47.3.  I'm guessing the thing is 275 meters or so.  I tried to keep my back upright and get good knee lift with quick turnover, swinging my arms at the shoulders.

Steady state run all at 6 minute pace except for the last mile which I dropped to 5:45 range.  I did this on the treadmill since I really didn't want to run outside.  HR was about 180, five higher than the amount I weighed in at with shoes and clothes after stepping off.  Did strength work at the ice arena gym.

Day off from running.  I had been looking for a local 5k to run but instead ended up with a long day collecting data at the lab (starting with a 5 am wakeup).

Long run today after a hellish weekend of data collection.  My brain was very tired as was most of my body but my legs and lungs were grateful for the time out on the trails and roads.  Came back clicking off 6:40 then 6:30 then 6:20--all feeling very easy.

Early afternoon recovery run of 10 miles

AM:  Valley Road 5k loop in 20:20 after lifting earlier in the morning.  Just getting ready for tonight.  PM:  2 miles at 6:30, 4 at 5:45, and 2 more at 6:30.  Had to run on the treadmill at the Carpenter Sports Building but it went fine.  Felt good.

400's workout:  62 (1 min), 59 (1 min), 61 (5 min w/ jog), 61 (1 min), 62 (1 min), 62 (1 min).  Felt pretty terrible but not too disappointed with the results.  Had to run on the indoor track by myself but excuses only go so far.  Leaving for Australia in two days may have something to do with it--I've been a little stressed lately.