Sun 12/27 - double, 1:40 total incl. 3x 8 minute pickups

AM - 60 minutes very easy, out and back to Mason's Island. Easy pre-breakfast shakeout, hoping to catch some scenery by the water but mostly socked in with fog.

PM - 40 minutes, Levittown incl. 3x 8 minutes. After a fairly long afternoon nap headed out just as a line of showers was about to arrive, did most of the workout in a rather chilly rain as a result. Original plan was to do this as a continuous effort on the Longfellow loop but decided to break it up instead, with two minute recoveries between the hard chunks. Didn't feel like I was breaking any speed records out there but moving reasonably well by the end of the third one.

Sat 12/26 - AM 65 minutes very easy

Mystic, loop that included a visit to Beebe Pond with the CH. Some gnarly trails around said pond with plenty of rock garden sections, mixed in with more mellow stretches of road. Overall very relaxed effort which I appreciated.

Fri 12/25 - PM 60 minutes incl. 8x400

Celebrated the holiday with a track workout at a random high school in CT. Warmup and cooldown 2.5 miles to and from the track. After not being able to complete Tuesday's session I decided this one would be the Deek and held myself to that. Slept enough the past two nights to make that happen I suppose. While t didn't feel especially crisp or fast, I made it through in one piece. Made sure not to overdo it in the middle stages of the workout so as to make it through the whole thing. Floating between reps now becoming old hat, not that it will ever feel especially easy. Recoveries got a little bit slower in the second half of the workout but still under 50 seconds throughout. Splits:

78.7 (46.3)
80.2 (47.2)
79.5 (46.2)
79.0 (46.8)
79.6 (47.3)
79.2 (48.0)
79.8 (47.1)
78.9 (47.6)
total 16:51

Overall time nothing spectacular but I'll take it. Record warmth meant I did the entire thing in t-shirt and shorts. 

Thu 12/24 - AM 70 minutes easy

Area 51. Relaxed jog through the refuge with the CH before heading to CT for the holiday weekend. We eventually went our separate ways after which I picked up the pace rather substantially and also threw in a few short pickups once back on the roads. Feeling more energetic than yesterday at least.

Wed 12/23 - PM 30 minutes treadmill

Ongoing rain showers that showed no sign of letting up completely killed my motivation to go outside. After much lolligagging it became clear the only running I'd be doing would be a short one on the treadmill. Started at 6 and ended at 9.5 mph and got the hell off the thing. Felt smooth but still feeling more fatigued than I'd like.

Tue 12/22 - PM 40 minutes incl. 2(3x300)

Pulled the plug on what was supposed to be four sets of 3x300 or even 3 sets of 4x300. Felt flat and listless from the jump, and while I wasn't checking the splits in the midst of each set I could tell they were nothing to write home about. Not yet sufficiently recovered from Saturday in truth. Splits FWIW:

57.3 (24.6)
58.2 (23.9)
59.0 (24.2)
3R
57.3 (25.4)
58.4 (24.9)
58.5 (24.2)

The mild El Niño winter continues, overcast and humid pretty much all the time it seems.

Mon 12/21 - PM 65 minutes

Area 51 starting from Lower Village, there and back via White Pond Road. Before getting out the door spent some time in the dentist's chair and then a couple of errands, which made for a late start. Started out at a pokey crawl, stayed that way for a while but eventually started to feel like I was capable of better and picked up the pace somewhat substantially in the final 20 minutes or so. This felt pretty good, although legs are still stiff.

Sun 12/20 - AM 80 minutes easy

Area 51, with the CH. Took a while to get out of bed this morning, as expected. Right calf somewhat dinged up from yesterday, also expected what with the first running of any kind on an indoor track in so long. Still windy but not as bad as yesterday.

Sat 12/19 - 70 minutes incl. track mile, 6k threshold run

Mediocre at best performance in the first track race in six months or so, first indoor race in 10 months. Last race of 2015. In fact it was the first time I've worn spikes since June so I suppose there's that if one's looking for excuses. I'm more inclined to focus on the continued inability to get a decent night's rest, with horrible sleep hygiene contributing greatly to this. In fact, while cooling down after it was all over I resolved to the worst of it. We'll see how well that sticks. Felt fairly flat warming up and found myself hoping the caffeine would kick in, which I feel it did eventually. Moving smoothly enough while warming up on the track. When the gun went off I was pleasantly surprised at how smooth the first lap of 35-point felt. One more lap like that and from there on out it was 36.5 pace lock  for the rest of the way, although the transition felt more gradual than that. Simply put, there was nothing to draw from when it came time to respond to moves made by others around me. Had a wobble/stumble coming around the final curve which was sign enough that I was at my limit. Did a brief cooldown jog and lolligagged about for an hour or so before getting on to the back half of the planned daily double, a threshold run on the Harvard outdoor track. Decided on doing an in and out effort on the track. The wind that came up yesterday had progressed into a persistent hammering gale that was raking the Charles river floodplain and everywhere else in the area. Got blasted every time around on the backstretch. Short of doing something on a treadmill I don't see any way of avoiding the wind's effects although needless to say running on an exposed track isn't the greatest choice. Splits, affected a couple seconds a lap by the conditions I hope:

3:35.5
3:52.2
3:34.8
3:53.6
3:37.5
3:52.4

Followed that up with a 10 minute jog and called it a day.

Fri 12/18 - PM 45 minutes easy

Levittown. Marginally better than yesterday but still feeling like whale poop overall. Did a few pickups on the way in which didn't feel so great either. Some stiffness in right thigh. Not feeling so optimistic about tomorrow for sure. Weather turned something more closely resembling actual winter with cooler temps and a brisk wind.

Thu 12/17 - PM 40 minutes very easy

Maynard. Late start, feeling flat, etc etc. In fact, waited out the lingering showers that passed through the area and took their sweet time leaving. Made for a roundly unsatisfying experience.

Wed 12/16 - PM 50 minutes incl. 3(400-300-200-100)

Cut down interval workout done with the "rolling" recoveries (2-2-1-1) instead of 3-2-1 slower jog recoveries as in the past. A bit over 3 minutes of easy jogging between sets to catch my breath which was quite necessary. Tried to start with the 400 at 5k pace and cut it down from there. Splits:

79.0 - 47.0 - 58.4 - 47.5 - 38.3 - 23.9 - 19.2 - 23.3 total 5:36.4
80.2 - 46.5 - 58.4 - 47.5 - 38.0 - 24.1 - 18.8 - 23.6 total 5:37.0
78.8 - 46.9 - 58.6 - 47.6 - 37.6 - 24.3 - 18.6 - 23.1 total 5:35.5

A bit colder than previous track workouts, light winds though. 

Tue 12/15 - 75 minutes easy

Area 51. Relaxed run with the CH taking the Old Marlboro/route 27 way back. Had delusions of picking up the pace near the end, instead I did some pickups on the way in which was more useful anyway. Having a great deal of difficulty getting out the door in reasonable time, too much time napping and lolligagging about beforehand.

Mon 12/14 - PM 50 minutes easy

Area 51. Late start led to a somewhat shorter run than I would have liked. After the past two days however expectations were low anyway. Not as beat up as one would expect from it though.

Sun 12/13 - double 1:45 including 5k road race

AM - 45 minutes incl. 5k road race. Back end of my ill-advised weekend 5k double. Expectations were diminished as a result and when I got to the starting line and scoped out the competition I knew straight away I'd be running for second place anyway. For the third time in a week I passed through the 2 mile mark of a 3 mile/5k in just under 10:50, unlike yesterday there was nothing to run for so I did only what was required to hold on to my spot over the final net uphill last mile. It could have gone a lot worse though.

PM - 60 minutes very easy, Cutler Park/Charles River reservation. The CH suggested we check out this spot on the way home from West Roxbury, well worth the stop as I'd never seen the place before. Varied terrain but mostly flat, particularly around Cutler. Quite hungry by the end as it took a bit longer than expected but still worth the while.

Sat 12/12 - double, 90 minutes total

AM - 45 minutes incl. 3 mile road race. In what was in hindsight quite the ill-advised move, I was unable to resist the lure of a race that passed right through the middle of town on roads that I cover frequently during daily training runs. Having been unable to do the September  race in town the past couple years thanks to coaching this was the big opportunity for hometown glory. Hoping that I could sandbag an easy win but all it takes is one to ruin that and of course that one random guy showed up. Gave up on keeping up with him after about 800m or so, then noticed the pace sagging up front soon after the mile and got it in my head that I could sneak back into it. Spent the middle to late portions of the race closing the gap, getting in position to make a move at the end, but when the finish line came in sight off Nason Road we made our respective moves and I knew instantly mine was lacking. In the end did a lot of unnecessary work to finish a close second which was pretty dumb in light of tomorrow's racing plans. Of course, since neither of us showed up in the official results I suppose it never happened anyway. The mile mark passed by unnoticed, but 2 miles passed by in just under 10:50 or exactly what it was last Sunday. Given this course isn't nearly as flat as that one and I was trying to hold something back I was pleasantly surprised. Overall time something over 16 minutes, how much I don't know as I cleared the watch and expected to see my official time later on in the results. Which it isn't. Short cooldown before having lunch and then a wandering walk around downtown. Spectacularly nice weather for this time of year, warm and sunny.

PM - 45 minutes easy, Rockland Ave to Silver Hill back through Levittown. Unexpected bonus run with the CH that I couldn't pass up. Mellow jog with a break to check out Silver Hill. A nice time all around.

Fri 12/11 - PM 55 minutes easy

Area 51. Some progress over yesterday, a little bit anyway. Not saying much given how abysmal yesterday's run felt. Not as tired and flat at least.

Thu 12/10 - PM 40 minutes very easy

Putter around Maynard that got slower and slower. While I wasn't expecting fireworks, the degree to which I was dragging was disturbing. Absolutely no energy at all. Presence of the CH made things better although I was feeling like a boat anchor for much of the time.

Wed 12/9 - PM 60 minutes incl. 2(4x800)

Longer repeats than the last few visits to the track. 200 meter float/"roll-on" recoveries, the quicker pace of which I'm finding makes for a bit of a challenge but not insurmountable. Aiming for 10k pace (hopefully). Didn't check the watch during each set, I could sense things nudging toward out of hand at the end of set 1. Dialed it back just a bit on the second set as a result. Somewhat telling that the two slowest recovery intervals were the last two. Splits:

2:47.9/48.7
2:47.7/47.1
2:46.0/47.5
2:45.6/47.0

4.5R

2:47.4/47.8
2:48.1/48.2
2:48.4/50.1
2:47.6/49.3

Unlike previous sessions on the track recently, there was actually some wind this evening but not enough to be more than a minor hassle. Overall, the mild and agreeable conditions continue. 

Tue 12/8 - PM 50 minutes easy

Area 51. Hoping to feel better than I in fact did. Late start, again, led to a run that was a bit less than I had wanted.

Mon 12/7 - PM 80 minutes easy

Area 51. After so many days not breaking the magic 60 minute barrier in training it was somewhat gratifying to be able to do so, even if it was at a putter. Typically sore in the typical places after yesterday.

Sun 12/6 - AM 60 minutes incl. 5k road race

Pancake flat 5k in Mansfield, my early December fitness check at this point. Results not so promising, felt flat and listless from the moment I woke up and unable to maintain anything resembling a decent pace. Nothing to run for in terms of place which removed any competitive motivation, not that I could have done much better than the thoroughly mediocre 5:30 or so pace I ended up with. In fact the last mile was likely close to 5:50 as pride finally gave way to some semblance of logic and I shut it down somewhat in the final 600m or so. Not sleeping enough or well enough, same old story there. This will start to matter a lot more in a few weeks' time when I'm trying to actually race worth a damn. A shame what with near perfect conditions, relatively warm with only light breezes. Went for a meandering cooldown with the CH followed later on in the afternoon with a nostalgic hike around Great Hill, first visit there in years and all the more enjoyable for the company. How I ever made a habit of running on those rocky slippery trails I'll never know.

Sat 12/5 - AM 70 minutes very easy

Area 51. Had to double check the math because the loop I ran shouldn't take this long to complete. Combination of an evening workout with a morning run made for a shambling putter for sure. Legs barely responsive. I thought about doing a short shakeout in the late afternoon but common sense prevailed.

Fri 12/4 - PM 55 minutes incl. 3 (5x200)

Back to the track, originally this was to be yesterday but a combination of adverse weather forecast and lingering fatigue pushed it back a day. In fact took a while to get out the door as I lolligagged about the house before getting out the door. Conditions mild enough that I was able to keep it local and put off going indoors which is convenient if nothing else. More of the "new" interval work with a distinct focus on a float recovery. My impression thus far is that an overall set length of 1600-2000m including recoveries is about all I can take, and 6k total of work is plenty. In fact starting to feel wobbly on the floats during the last set. Reps were a bit faster which was somewhat of an emphasis. I'd like to think it's a good bang for the buck though. The splits for the first set are lost to history as my watch ran out of memory and I had to clear it, but the whole thing took just over 7:30 with the reps being in the 39 second range and the recoveries in the 51 range. Second and third sets:

38.0/50.9
38.5/49.7
38.1/49.3
38.0/49.1
37.6/49.2
total 7:18.3

36.6/48.9
37.5/49.5
37.2/49.0
37.5/49.0
38.1/49.2
total 7:12.5

If nothing else I think I found my sweet spot for the float pace.

Thu 12/3 - PM 70 minutes easy including hill drills

Area 51 to Levittown. Thought I might feel better than I actually did, which kept the pace on the low key end of things. Even the drills were more tiring than I would have liked. Nevertheless followed that up with a few short quick pickups on the way in, or at least as quick as I could make them. Fairly chilly.

Wed 12/2 - PM 45 minutes easy

Area 51. Fairly dismal run in certainly dismal conditions, with rain showers picking up in intensity throughout the afternoon. Dragging more than I'd like as per usual.

Tue 12/1 - PM 65 minutes easy

Area 51. Ran out of steam somewhat near the end, overall not expecting very much to begin with. Legs held up fairly well to yesterday's workout.

Mon 11/30 - PM 55 minutes incl. 3(4x400)

First of the "new" interval sessions at least since I became hip to that term. Basically the recovery is relatively short (nothing new) and a float rather than a slow jog (not unheard of but not standard practice). For tonight aiming to run sets of 4x400 with 100m float recoveries, including one at the end to make the entire set an even 2k. Took splits but wasn't checking them in the dark. Splits were interesting:

Set 1: 81.5 (26.3) 82.5 (26.0) 82.5 (25.4) 82.3 (24.6) - 7:10.9
Set 2: 82.3 (25.0) 81.8 (25.1) 81.3 (24.9) 81.8 (23.8) - 7:06.1
Set 3: 81.8 (24.9) 81.5 (25.3) 82.0 (24.7) 82.6 (23.8) - 7:06.5

Lap jog and change of direction between sets which took around 2.5 minutes. Overall the workout felt controlled but tiring by the end, certainly no opportunity to get bored or lose patience with the way each set felt like a continuous effort. Chilly but no wind to speak of which made the whole thing doable in the first place, pleasantly surprised with how the weather cooperated.

Sun 11/29 - AM 80 minutes easy

Area 51. Relaxed and relaxing jog through the refuge made all the more enjoyable by the presence of the CH. Originally had plans to do some kind of threshold session today but after yesterday's lost day and continuing to feel flat and worn down, there was no point in even trying.

Sat 11/28 - off

Unexpected zero, but in hindsight the only time I could have gotten a run in would have been the morning before a trip to the city for art appreciation with the CH. Lingered too long in bed for that, plus the weather was terrible at that time. Got home and needed a nap which I thought would be in the 30 minute range. Instead it went to two hours plus and upon waking up I knew that was that, too late to be starting anything.

Fri 11/27 - double, 70 minutes total very easy

AM - 40 minutes very easy. Putter around the Maynard town forest.

PM - 30 minutes very easy. Among the wimpier doubles ever I'd say. Thought I'd have a little more energy than what ended up being the case.

Thu 11/26 - AM 60 minutes incl. 5k cross country race

Maudslay Park. No snow on the ground like last year, in fact the conditions were as close to ideal as one is going to get at this time of year. Not too cold and very little if any wind. Alas, I didn't get a particularly restful night's sleep and I could feel it from the moment the alarm went off. Not helping matters was a relatively late arrival which resulted in an inadequately short warmup. Thought I was within myself enough for the initial climbs but after topping out I realized I had bitten off more than I could chew when the only competition I was concerned about was right on my shoulder and proceeded to make a pass that I couldn't respond to. Spent most of the rest of the race trying in vain to close the gap until it became clear on the final ascent to the finish line it wasn't happening. Overall a weak sauce effort but what else could I expect given the totally inadequate training of late. Cooldown was a mellow jog with the CH.

Wed 11/25 - PM 55 minutes plus hill drills

Took the meandering scenic route to Rice road although not as far afield as last week. Tried a few short pickups on the way in, not exactly scintillating but not as sore as last week at least. Feeling a bit less exhausted, I think.

Tue 11/24 - 60 minutes incl. 2x1600 ins and outs

First and last weekday run with one of the kiddies, in this case the last one still racing at this late stage of the season. My plan is to do more running with them next fall. Pressed for time, directly into a warmup along the Weston aqueduct east of campus and from there directly into a 15 minute progression that was quite controlled. After 4-5 minutes, 4 laps of ins and outs trying to keep the recoveries more of a float than a jog. This ended up going in 5:50 overall, fairly impressive really for my young charge. Then a cooldown on the same course as the warmup followed by a long break to put away uniforms among other things. Then in the darkness four more laps by myself alternating 200s between 40 and 50-52. Less impressive perhaps but in the chilly conditions and wearing clunker training shoes I'll have to take it.

Mon 11/23 - PM 60 minutes easy

Area 51. Not quite as flat as the past couple of days but not so spry either.

Sun 11/22 - AM 60 minutes incl. 8-6-4-2-1 minute pickups

Longfellow loop. Still feeling flat, went ahead with a planned session anyway due to compulsive tendencies. Even without having measured splits or times it felt like I was puttering along at a pedestrian speed. With the end of coaching season and the return of my free time I'm hopeful that I'll get back into the swing of things but it certainly won't happen in a day.

Sat 11/21 - double, 50 minutes total

AM - 25 minutes easy, Stanley Park. Course tour prior to the kiddie state meet on the mellow, mostly flat trails in Westfield. Woke up feeling far from refreshed, unsurprisingly. A nice visit to the park though with some exciting races to watch.

PM - 25 minutes easy, Levittown. Supposedly this was going to be timed pickups. Standing around outside for almost five hours with 3 hours of travel time on top of that put paid to that idea. Thought I would take a 20 minute catnap which turned into a 2+ hour snoozefest instead. Words cannot describe how strung out I'm feeling at the moment and getting zero relief on weekends it seems. Got out the door and realized within five minutes I would be shuffling again. Trying again tomorrow, on the odd chance I actually feel somewhat alive upon getting up.

Fri 11/20 - PM 65 minutes easy

Area 51 to Old Marlboro and back on route 27. Another lackluster day of feeling like crap but I was joined by the CH which made things a lot more pleasant. Unable to sleep through the night at the moment, while this has been an issue in the past it seems to be especially so recently. Pre-waking the alarm by 1-3 hours and lying there, ugh.

Thu 11/19 - PM 50 minutes easy

I think. A run so memorable I can't remember any of the details except I'm sure I felt flat and tired, and I'm sure it meandered into Area 51 at some point. Yippee.

Wed 11/18 - PM 60 minutes incl. 3k, 2k, 1k, 10x100m

Progression workout on the track followed by some turnover work. Bandied around ideas until just before heading out the door before settling on the cutdown structure to the longer stuff. Originally going to do 200s for leg prep but decided on ins and outs instead after finishing the 3k, in hindsight a wise decision. Overall felt like I was moving well but the stopwatch told a somewhat different story. a disconnect that's become somewhat familiar. More worrisome though was the left ankle which after Sunday's effort in the woods in less supportive shoes was feeling sore and inflamed running in flats on the track this evening. Not something I would have noticed the past two days with the slow paced runs in gunboats. The hill drills might have set me up for this as well, who knows. Same acute medial tendinitis type feeling I've had before, typically some stretching and TLC helps it on its way. Splits:

3:44.1/3:37/3:34
3R
3:30.6/3:29.5 - not much of a progression alas
2R
3:23.3 - felt like a sub 3:20 but not to be

After five minutes jog, did 5 laps of ins and outs with the faster 100s going in 18.7-19.5 and averaging somewhere around 19 flat. Far from fit or sharp right now. Chilly evening but not a breath of wind, a combination which I'll gladly take at this time of year.

Tue 11/17 - PM 60 minutes easy including hill drills

Area 51 to Levittown via White Pond Road, with hill drills on Rice road and 5 short sprints on the way in. Took a while to get out the door and then a while to get going at anything beyond a putter. Had thoughts of another short unsatisfying run but stuck it out and made it to the mythical hour mark (or thereabouts) eventually. Trying to get back in the routine of doing hill drills again after last week's resumption. Some stiffness in right hammie but nothing to prevent the drills from getting done. The short pickups didn't feel nearly as powerful or quick as I would have liked but it's not a surprise given how training has gone of late.

Mon 11/16 - PM 45 minutes very easy

Tiger Drive. Another shorter than desired run, thanks in part to a late start. Some soreness in right calf after yesterday's forest adventure.

Sun 11/15 - AM 75 minutes incl. trail race

Upton State Forest. Feeling tired from the moment I got up, as has so often been the case on weekends of late. After a barely adequate warmup, took on the 10.5k loop that was exactly as advertised. That is, a mix of technical ascents and descents with stretches covered in leaves. I should have known better as I was expecting smoother footing but it was a case of being deluded. The toughest climbs came about 5 miles in and were steeper than expected. Led from gun to wire, not necessarily what I would have wanted but went with the flow. Able to hold the lead throughout although it was closer than I would have liked given the absence of any notable competition. Dodged a massive bullet by opting out of the two-loop half marathon in favor of the shorter distance, as the half would have been utter misery.

Sat 11/14 - double, 70 minutes total

AM - 40 minutes, Area 51. A bit rushed and felt as such, but at least an improvement over yesterday's trudge. Wanted to run longer but not enough time for it after getting started a bit later than I should have.

PM - 30 minutes easy. Unexpectedly, I was invited by the lovely SO for a run around town, an invitation I eagerly accepted. After standing in a field all afternoon getting blasted by a merciless wind I wasn't planning on doing anything other than retiring to bed so it was nice to be able to get out and stretch the legs a bit.

Fri 11/13 - PM 30 minutes very easy

Aimless, pointless putter around Maynard that ended with a less than triumphant walk home as I was too tired to move any faster. Massively underestimated how flat I was feeling, should have taken the zero today. Did some aluminum mining instead so it wasn't a total loss.

Thu 11/12 - PM 50 minutes incl. 15x200, 400

After a fair amount of dithering and a resultant late start, got out the door and down to the track for this standby "leg prep" session. Not quite leg prep but a security blanket nonetheless. Good conditions compared to the past few days of wind, rain, or both. Decided ahead of time to flip the recoveries from 300-200-100 jogs to 100-200-300 jog. Makes for a more impressive final 400 as I had more of a chance to catch my breath. Splits tell an interesting tale:

39.2 (38.2) 39.6 (72.0) 39.0 (1:48.8) - marking corners resulted in longer than normal recoveries
38.9 (34.0) 38.7 (63.9) 38.4 (93.7)
38.5 (33.2) 38.4 (62.6) 37.9 (91.4)
37.8 (35.0) 37.8 (62.4) 37.4 (93.6)
37.8 (34.5) 37.8 (62.7) 37.5 (94.4)
last 400 76.0
total time 27:10

Overall a good 2.5 minutes slower total time than the last time I did this workout in April. The difference being less in the repeats, which were on average 1.5-2 seconds slower, but in the recoveries. Massive differences there, which I'm hoping is down to ongoing underlying fatigue rather than shit fitness. Two sides of the same coin I suppose.

Wed 11/11 - double, 90 minutes total

AM - 45 minutes very easy. Putter around Maynard with various stops. Hideous weather conditions with wind-driven rain and temps in the 40s. Not feeling too rested.

PM - 45 minutes incl. hill drills and 4 short pickups. Headed to Levittown with the hope/idea of doing some timed pickups, an idea which went by the boards upon realizing I was completely flat. Since I was in the area and feeling the need for some kind of structure and resistance training I headed over to Rice Road for hill drills, for the first time in 3 months. It would be nice to be able to do something resembling actual training sometime soon. Thankfully, rain passed through but it left behind gloomy dank conditions.

Tue 11/10 - PM 50 minutes

Wayland, out and back along the Hultman looping back on Rice/Woodridge/Alden. After taking it very easy the past two days I was able to pick up the pace somewhat today. Vague ideas of doing some kind of short sprints and/or hill reps but ran out of time as I was up against it for a later appointment. A bummer as I was feeling somewhat energetic for once.

Mon 11/9 - PM 50 minutes very easy

Easy putter around Maynard. Very tired after a late bedtime last night, unable to muster much of anything as a result.

Sun 11/8 - AM 75 minutes very easy

Area 51 into Memorial Forest. Nice area that I've neglected visiting for far too long but the presence (insistence) of the SO caused me to return. Pace was quite relaxed throughout, feeling strung out from yesterday's long day.

Sat 11/7 - double, 90 minutes total incl. 6k progression

AM - 45 minutes very easy, edge of Area 51 to MHS track. Took too long in getting to bed last night, with expected results of feeling tired and strung out. Wind blasting away, with a change in direction more from the NW than SW. Change in the weather as a result of course.

PM - 45 minutes incl. 6k progresssion on the track. Lots of dithering over what to do after getting home from a kiddie meet that featured a solid three hours of standing in field being raked by the wind. Exhausted from that and took as long a nap as I could which wasn't nearly restful enough. Thankfully the wind died down with sunset which made the prospect of doing something of quality a bit more palatable. I had vague notions of a progression on the Longfellow loop but in the dark is something I can't manage. Decided to go with a track session instead even though I just did a workout on the track three days ago. The exact nature of the session was undetermined until after I had started, when I saw the first lap split of 96 seconds and realized I didn't have so much in the tank. Resolved to try and get through 8k but squeezed down the pace too quickly and ran out of gas on the sixth km. Which is where I decided to call it. The week of late starts and resulting later bedtimes has worn me down, maybe even a bit more than usual. Splits:

3:53.7
3:44.3
3:41.9
3:39.6
3:39.0
3:34.5

Fri 11/6 - PM 50 minutes very easy incl. 6x100

Back to Concord for another run in the dark, this time an out and back along the Reformatory Branch with the SO for company. With both our headlamps cutting through the darkness wasn't an issue in the slightest. Planning on doing a core circuit with 100m strides mixed in, due to the late start I ended up ditching the core exercises and did three laps of ins and outs instead. Unusually warm again, with a strong SW wind blowing much of the day.

Thu 11/5 - PM 55 minutes very easy

Area 51. Started from Lower Village and headed down White Pond Road to access the refuge. Harry's Way to Otter Alley and back along the Patrol road to White Pond again. Relaxed recovery run after yesterday's workout, once again in company of the SO. Downright warm even after sunset, t-shirt and shorts weather throughout the day.

Wed 11/4 - 50 minutes incl. 4x(1000,200)

With the Maynard track in use, headed over to Concord for a workout under the starlit skies of Emerson Field. That is to say, not well lit at all. Making this workout especially thrilling was the presence of the SO who joined me on the warmup and cooldown. Looking to get in a session with the most bang for the buck and the alternating long and short reps with 200m recoveries fits the bill for that. Feeling somewhat tired and strung out at the start but once I got going it felt under control. Ran on feel without checking splits which were as follows:

3:30.2 (55.1) 38.6 (54.9)
3:33.8 (52.3) 38.3 (54.0)
3:31.0 (53.2) 38.8 (55.2)
3:31.9 (55.8) 38.5 (30.5-18.4 last 100m)
23:50 total

not that impressive but given the underlying fatigue I'll take it. Somewhat surprised at the recoveries which I thought would be closer to a minute. Cool evening after another unseasonably warm day.

Tue 11/3 - PM 55 minutes

Out along the Hultman to Getchell trail, back via Weston aqueduct. Capped things off with 6x60 sprints on the turf field with a jog recovery around the perimeter of the field for a bit of turnover. Novelty provided by running along the aqueducts in the dark, something I haven't done in the past. Strides on the spongy turf felt decent, legs not terribly busted up from Sunday. Cool with sunset but not unduly so.

Mon 11/2 - PM 65 minutes easy

Area 51. Not the most memorable run ever. Predictable stiffness in legs from yesterday. Unusually mild.

Sun 11/1 - AM 65 minutes incl. 5k road race

Tyngsboro. Back to the hinterlands for this race which I swore off doing after finishing one spot out of the money two years ago. Of course, last year no one showed up and I could have won with ease. This in turn convinced me to give it one more go. Saw the eventual top two within moments of arriving and then old pal Ben a few minutes after that, and figured I had stepped in it again and would be going home empty-handed. Given that I loathe this course with its winding hilly nonsense, I warmed up in a fairly foul mood as a result, and within the first 600m found my fears being realized as I was getting gapped by the aforementioned trio. Pushed it as hard as I reasonably could to try and maintain some sense of contact, my only hope that Ben had bitten off more than he could chew. As we headed up the hills past the mile mark he started to sag, although I didn't think it would be enough for me to catch him. However, by the turnaround I had caught up and went by. With the downhill second half I figured chances were good of being hauled back in, which made the next mile or so a very nervous stretch listening for footsteps. Made it stick in the end and reached the 3 mile mark in the clear, at which point I packed it in and cut the engines. First mile went in just under 5:20, next mile in around 5:40, third mile about 5:30 or so. Finished feeling quite spent, esp. after a less than refreshing night's rest. Overall quite relieved to have avoided winning the wood medal again, although finding out that Ben has only been training for a couple of months makes me think I should give the race a pass next year. Overcast morning with variable conditions, winds at times blustery but while we were racing not so bad.

Sat 10/31 - AM 75 minutes easy

Area 51 to Old Marlboro Road and route 27. Relaxed amble through the woods with a couple stops including a longish one at the refuge VC. High hammies a bit tight from yesterday's session. Cool and crisp morning.

Fri 10/30 - PM 55 minutes incl. 6x200

outskirts of Area 51 then over to the track for six laps of alternating faster and slower 200s. Made possible by the fact that finally, at long last, feeling like something other than pure garbage. Shooting for a 40/50 split, ended up with

50.4/40.5
51.1/39.2
50.1/39.3
50.6/38.7
50.6/38.8
50.1/39.1

Felt good to do something other than jog very slowly for once, as modest as the quicker stuff was. Didn't overdo it although I could feel the fatigue underneath it all. The not-quite-recovery recovery intervals are the current toy I'm enjoying playing with. Cool and still conditions. 

Thu 10/29 - PM 50 minutes very easy

Longfellow to Tiger Drive. Headed out the door thinking I'd do some kind of faster paced running, anything really, but within five minutes of setting out I knew it wasn't to be. Despite yesterday's off day feeling no more refreshed or energetic than earlier in the week. As such, the run started slow and tailed off from there. Again, a week going by the boards without any training to show for it. Mild conditions after yesterday's rain at least.

Wed 10/28 - off

Rain started in the mid-afternoon and didn't quit all evening. With temps cold enough to make it truly miserable, I got home from kiddie practice feeling even more tired than the past few days which is saying something. Then the nonsense with the tv service started, which sucked up well over an hour and I knew I'd be taking a zero.

Tue 10/27 - PM 55 minutes easy

Area 51. The tiredness continues.

Mon 10/26 - PM 70 minutes easy

Area 51. Not feeling much better than yesterday after returning to the workaday grind. Tired and flat in other words.

Sun 10/25 - PM 75 minutes very easy

Track road to Area 51, returning via radar station hill. After yesterday's super long day and attendant late bedtime, found myself buried by errands for much of the day. Finally got out the door in the late afternoon with my lovely SO for company and we headed to the refuge via track road with nice views of the river en route. Long stop at the now decommissioned radar tower, it's been long enough since I had visited this part of the area that I assumed it was still in operation. No longer. Moving very gingerly overall after yesterday and in no particular rush. Cool and still conditions as the sun was setting.

Sat 10/24 - AM 85 minutes incl. half marathon

Falmouth. Race went reasonably well although I had some concern about how I'd hold up following a night of restless sleep, prewaking what was already an obscenely early alarm. Combination of that and the underlying ongoing fatigue of the past two plus weeks, I was fully prepared to be quite conservative from the outset. Definitely running for place and not time. Happily, the field was not as competitive as last year's edition. By the time we hit the incorrectly marked first mile, I was at the tip of the spear side by side with the eventual winner and not feeling at all uncomfortable. Soon after that we were hauled in by an energetic chatty kathy who as it turned out was the guy who reeled me in just after 9 miles a year ago. He kept right on going out the front dragging the other guy with him, but within a couple miles his audacious move started backfiring on him and I began reeling him in. Having resigned myself to finishing third this was a pleasant realization. Caught up sometime around the halfway mark, took a couple miles to shake him after that. Enough separation the last 4 miles that the outcome wasn't really in doubt although I had to work right to the 13 mile mark to ensure that this was the case. Cleared the splits off my watch by mistake afterward but hit 3 in just under 18 minutes, 5 in 29:52, and a string of miles at or just under six minutes from there on out. Overcast morning, cool but not cold and something of a breeze. Cooldown consisted of riding the bike along the rail trail with the SO which was the highlight of the day.

Fri 10/23 - PM 30 minutes easy

Low key putter around Tiger Drive. Too tired for pickups on the way in.

Thu 10/22 - PM 60 minutes easy

Area 51, made much better by pleasant company. Right hip flexor twinging a bit after yesterday's track workout.

Wed 10/21 - 45 minutes incl. 12x400

First workout of any actual quality in a long time, which in itself was a nice feeling of accomplishment. Kept the recoveries at 100m both to stay disciplined and get the workout done in the time allotted. Ideally I would have liked to go for 15 reps and 20 total laps but didn't have the time for it. To be perfectly honest I had settled on 12 by the time I got to about 8. Didn't check the watch during the workout, upon reviewing the splits they were a bit quicker than what I was expecting given how flat and unimpressive the training has been of late. Splits:

83.8 (29.3)
83.9 (30.0)
83.7 (28.0)
82.4 (27.5)
83.9 (28.3)
82.0 (27.1)
82.0 (27.6)
81.4 (27.8)
81.6 (27.1)
81.5 (28.1)
81.5 (26.3)
81.9
20.5 last 100m

Some wind along the backstretch but otherwise relatively favorable conditions.

Tue 10/20 - PM 65 minutes easy

Area 51 to Old Marlboro. More of same from yesterday. Not feeling nearly energetic enough for anything but jogging. Fair number of stops near the end in particular. Warmer than yesterday but still a cool edge to the weather.

Mon 10/19 - PM 60 minutes very easy

Area 51. Headed out just as the last of the daylight was fading. Easy putter throughout, etc etc. Legs not feeling too beat up from yesterday at least. Another rather chilly day.

Sun 10/18 - AM 70 minutes incl. 10k road race

Second and final leg of the Wayland racing tour. Almost two minutes faster than last year but still well-beaten, by almost three minutes in fact. Outcome a foregone conclusion. Feeling very vulnerable after the tired and useless week of jogging I'd just experienced, not at all sure what kind of pace I could hold for any length of time. Sucked out for a too-quick 5:30 first mile, then quickly settled into 6 minute pace or thereabouts for the rest of the way. Course appears to be a tenth of a mile long which doesn't jibe with the splits I was able to get, although perhaps I finished faster than I'm giving myself credit for. Warmup was abbreviated and inadequate, cooldown a nice relaxed out and back trip along the rail bed with lovely company to check out the milkweed. Cold and windy day again.

Sat 10/17 - AM 60 minutes easy

Lincoln woods. Feeling somewhat better finally, likely thanks to not having to get up at 6 AM and getting the run in during morning hours. Pace picked up a bit the last 15 minutes but before that it was quite sedate. Much cooler than it has been earlier in the week, with a brisk breeze blowing as well.

Fri 10/16 - off

The inevitable end to a lost failure of a week from a training perspective. Too tired and flat to do anything after practice and helping with some chores. Happy just to get into bed, for multiple reasons.

Thu 10/15 - PM 65 minutes easy

Area 51. Initially thought I had made some progress on the fatigue front but reality asserted itself eventually. Crushed flat at the moment, trying to make some headway on changing the bedtime but of course it's like turning around a battleship. Very frustrating.

Wed 10/14 - PM 25 minutes easy

Supposedly going to do an actual workout today, at least according to the schedule I had set out for myself. However, the legs can't achieve what the mind can conceive and it quickly became clear that I wasn't going to be doing anything faster than a jog yet again. Balloon-headed, throbbing fatigue feeling which is just the worst.

Tue 10/13 - PM 65 minutes very easy

Area 51. Good company made up for feeling flat as a pancake. Very low energy right now, long days of coaching the past six weeks taking their inevitable toll.

Mon 10/12 - PM 80 minutes easy

Area 51 to White Pond, back via Summer. Relaxed putter in the refuge with the SO which made it all the better. Quite tired and flat from yesterday, left hip pinched likely from the sharp descents.

Sun 10/11 - AM 75 minutes incl. 5k cross country

Mediocre at best effort on the Wayland rollercoaster course. The overwhelming fatigue coming home to roost, completely flat at the moment. In fact, ran a faster time than last year by a few ticks, but with a lot more company which perhaps accentuated just how unfit and unfocused my running is at the moment. Beaten by people who I have no business losing to which was quite frustrating but given the useless nature of much of my recent training and complete and utter inability to get a decent night's sleep it's no surprise. Warmup was scattered and sparse, as I was expecting since I had to do a lot of meet management related activities. Cooldown happened long after the race was done, but worth the wait as I was joined by the lovely SO for a rambling putter around the nooks and crannies of Greenways. Lots of stops but not really inclined to care.

Sat 10/10 - AM 60 minutes very easy

Lincoln woods with the kiddies. Tired tired tired.

Fri 10/9 - PM 55 minutes very easy

Area 51. Dragging ass and very tired.

Thu 10/8 - 60 minutes easy

Area 51.

Wed 10/7 - PM 45 minutes incl. 6400m in/out 1600s

With the half day at work and a limited amount of time to get things done, the goal was to run 8k alternating faster and slower 1600s of 5:30 and 6:00. Got through the first four of these hitting the mark almost exactly dead on and realized 200m into what was to be the final, faster mile when I felt that it was about to get a lot harder. Spit the bit right there rather than soldier through, not a satisfying feeling but better than beating a dead horse. The faster pace felt plenty fast and it seemed to take 1000m or so of the slower pace to feel the least bit recovered. Overall a useful session though and a type of training I should be doing on a regular basis. The "recovery" pace that's not really recovery seems effective to say the least.

Tue 10/6 - PM 70 minutes very easy

Area 51. Started off at an easy relaxed pace with the hope that things would pick up from there. This didn't happen and in fact if anything it went the other way. Deepening fatigue the reason I suppose but with the current long days I'm finding it beyond difficult to get to bed before 11 and it's killing me.

Mon 10/5 - 75 minutes

Out along the Weston aqueduct to Framingham, back along the Hultman. Planned on going as far as Edgell road but got sidetracked in a woods parcel with a trail that put me out on the Hultman near the Walsh school. Headed back from there. Feeling a bit more spry than yesterday but still overall quite tired. A recurring and consistent theme now that the coaching season has reached the middle stages. A day off or two during the week would help but not something I can bring myself to do it seems.

Sun 10/4 - AM 60 minutes easy

Area 51. The original plan was to run in Lincoln but I couldn't pass up the opportunity to run on the trails of the refuge with the SO. After yesterday's high volume day I was feeling quite tired which asserted itself soon after the run started. Any thoughts of a shorter quicker run in the evening went by the boards as a result. Overcast breaking up as the morning progressed, some sun actually shone through for the first time in days.

Sat 10/3 - double, 2 hours total

AM - 55 minutes very easy, Area 51. Relaxed putter on the trails with the kiddies, all two of them that showed up. Still dragging ass, desperately tired. Perhaps not coincidentally, still terrible conditions.

PM - 65 minutes, Longfellow loop and McMansionville incl. 10-8-6-4-2-1 minute pickups. After a 2+ hour nap in the afternoon, I awoke to find the conditions somewhat improved and a hint of warmth even after the cold rainy weather of the morning. Still blustery winds blowing though, and combined with the ongoing tiredness a timed pickup session seemed like the best move. Due to being somewhat pressed for time, shortened the recovery intervals down to 2 minutes after the three longer reps and a minute after the 4 and 2 minute reps. This of course meant being conservative at the outset, but overall it felt like I got something productive done.

Fri 10/2 - PM 55 minutes easy

Weston aqueduct to Getchell trail and back via the Hultman and the construction site that is Danforth Green. Back to jogging after yesterday's evanescent return to actually running. Continued blustery drizzly and downright nasty conditions. Still failing utterly in my attempts to get to bed before 11 PM. Fell asleep on a friend's couch soon after dinner as a result after the run.

Thu 10/1 - PM 80 minutes

Lincoln woods. After three days of shuffling and feeling like utter garbage, finally a day of actually being able to run. Knew right from the get go that some of the mojo was back. Tried to hold back somewhat but still rolled through the ascent up Pine hill and got into a relatively quick cruise after that. Really opened up the last ten minutes, completed as the sun was setting and visibility in the woods was degrading. Stayed on the sidewalk and came back via Codman instead. Overcast and unusually cool for this time of year, especially noticeable given how warm it's been of late.

Wed 9/30 - PM 45 minutes very easy

Another slow shambling putter around Maynard in the gathering darkness. I had hopes of doing some kind of workout, juggling various options but it all became moot when I set out and realized the tank was still completely empty. Feeling the fatigue in every atom of my being right now and it has little to do with the race that was three days ago now, more like the overextended schedule and inability to get to bed at a decent hour. Taking my lumps at the moment. Overcast and kind of gross conditions after heavy rain in the morning, cloying stickiness.

Tue 9/29 - 45 minutes easy

Area 51 outskirts. Feeling quite tired and combined with a late start it made for a slow putter with many stops. Hoping to feel better tomorrow but more sleep is desperately needed.

Mon 9/28 - PM 70 minutes easy

Area 51. The same loop as Saturday at about the same shuffling pace. Right hammie stiff, linked of course to the psoas being somewhat locked up as well. Relatively late start to the proceedings as well.

Sun 9/27 - double, 65 minutes incl. 5k road race plus 20 minutes in Walden

PM - 50 minutes incl. 5k road race, out and back down the main drag in Allston/Brighton. Successful in winning the old fart age group which was my main (only) motivation, but another potential case of self-sabotage as I arrived with barely 30 minutes to spare before the gun went off. Hasty and barely adequate warmup meant that I had no problem going out with some restraint. Settled into a sustainable rhythm, passed a guy at the halfway turnaround and was promptly passed by someone else as we started the trip back. Just after two miles the lead woman caught me and I followed in her slipstream to get back in striking distance of the guy who passed me. Took him down with around 50m to go so there's that. Splits a little dubious, but I think the first two miles were around 5:30 and the third mile (mostly downhill) a bit quicker. Overall a good effort given the circumstances and how tired I've been feeling all week. Thought about doing a poor man's version of the daily double with some strides on the Harvard track afterward, but it became clear I had neither the time nor the energy for it. Also getting quite warm under the noonday sun.

later PM - 15 minutes easy plus 20 minutes in Walden. With the warm day, I was struck by the urge to get in the water for what may well be the final time of the season. Took the shortest route possible to get to the water. Water was cool enough for blue fingertips but not that uncomfortable. Some stiffness in right hammie from the race.

Sat 9/26 - PM 70 minutes easy

Area 51. Back to the jogging after feeling something resembling spry yesterday. Early wakeup call followed by a morning spent traipsing back and forth across the grassy plain of Wrentham in coaching duty. Would seem like a good day for a nap after returning from the morning meet, but that wasn't happening thanks to errands. Got out the door eventually and quickly realized there was little in the tank. Another nice day with sun and warmth, cooling rapidly with the sunset.

Fri 9/25 - PM 60 minutes

Out and back along the Hultman, with a side excursion on the loop trail crammed between the aqueduct and Comm Ave. Some of the heavy-legged stupor has lifted, thankfully. In fact the pace got going at times in the second half of the run and in particular the last 5 minutes or so. Sunny breezy day gave way to dropping temps with sunset.

Thu 9/24 - PM 50 minutes very easy plus 20 minutes in Walden

Lincoln woods. Kiddie practice ended early enough that I found myself with the time to head to the trails again. The happiness over this was tempered by the realization that I had absolutely nothing in the tank. It would appear that in my current vulnerable and fatigued state something as nondescript as yesterday's longish run at a moderate pace was enough to put me over the edge. Doing any actual training this week appears to be an impossibility. Last week's unbroken string of atrociously late bedtimes is certainly not done with me. Not quite as warm as yesterday but warm enough to get in another dip in the pond. Not many chances left for that alas.

Wed 9/23 - PM 80 minutes plus 20 minutes in Walden

Lincoln woods. Another day off, latest in the string of them this month. Coincided with a fantastic day to be outside. Celebrated the opportunity by visiting the horse paddock for the first time in a long while. Originally I had vague notions of doing some kind of workout today but as so often happens when it's just vague, these notions went by the boards. In hindsight it was the right call to go in the woods instead, particularly since the right leg was feeling off most of the way. Did a few pickups on the way back from the pond which felt quite fast even though surely they weren't. Leg felt better after some direct pressure after the run.

Tue 9/22 - off

Straight from work to the ballgame. A bit of bike riding but that was it.

Mon 9/21 - PM 35 minutes

Weston aqueduct to Greenways and back via OCP. Second of the weekday dual meets, not planning on a workout of course after yesterday's fail but I was hoping to get a run in during the lunch hour. Instead I got stuck at work and that window rapidly closed. Ended up squeezing in a shakeout of sorts as the sun was setting over the picturesque vistas of the meadows and trails near the river. Still more tired than I'd like.

Sun 9/20 - AM 65 minutes incl. 4x1600

Longfellow loop. Another case of reality trumping delusion, as the workout I had hoped to accomplish was in no way achievable thanks to an overextended week of too late bedtimes and feeling generally frazzled. After last week's 12k progression I thought 8x1600 with 400m jogs was doable. Realized on the third one that I would have to scale back those aspirations and upon finishing #4 it became abundantly clear I was done as I was unable to crack 6 minutes. Splits of 5:45, 5:57, 5:50, and 6:03. The idea was to keep it at a level where I would have no problem getting through the whole thing and in that sense it was certainly a failure, not sure how much slower it would have needed to be in order to do 8 but I'm thinking somewhere in the 6:20 range. Ego and vanity wouldn't allow for that of course. Dug myself a nice little hole here, hopefully not too hard to get out of it.

Sat 9/19 - AM 90 minutes easy

Lincoln woods. First 60 minutes were very easy with the kiddies, then a bit of a break as they all left, then another half hour at a higher intensity. Backed up all the nights of late bedtimes with a spectacularly late bedtime last night for absolutely no good reason. Left me feeling a bit rough around the edges when it came time to hit the trail. Eventually the jogging woke me up enough to do the last bit alone at a higher tempo. Overcast morning gave way to a delightful sunny day, which I enjoyed with the SO at the pond after the run was done--more diving to the bottom than aquajogging.

Fri 9/18 - PM 30 minutes easy plus 20 minutes in Lake Cochituate

Long-ass day, with clearing the course of weeds coming after practice standing in the sun after the day at work. Sun had already set by the time I shoved off from Danforth Park. Direct to the Wayland town beach from there then in the water for a much appreciated dip in the gathering darkness. Pace picked up a bit on the trip back but still nothing overly impressive. Finished quite late capping off a work week of such things.

Thu 9/17 - PM 55 minutes easy plus 20 minutes in Lake Cochituate

East along the Hultman to Rice, doubled back to School St. and through the middle school on to the lake. Moving quite slowly at the start and not much quicker after that. Mostly thanks to the residue of yesterday's effort but also feeling quite worn down by the overall demands of the overextended schedule and the continued inability to get to bed at a decent hour. Legs not overly dinged though, just tired. Another clear hot dry day.

Wed 9/16 - AM 75 minutes incl. 15x200, 400

First track workout in a while, also the first of the half days at work for coaching responsibilities. Started the warmup a bit before 11:30 which took longer than I remembered to get from WHS to the Wellesley College track. Began the first repeat at exactly the stroke of noon under cloudless skies and increasing heat. Thankfully it was dry enough that I didn't suffer unduly but it could have been something of a nightmare. Calves still a little dinged up from Sunday, something that had me mildly concerned about the appropriateness of this particular session. However, I don't feel ready to do anything more comprehensive than this at the moment and there's a certain security in the familiar. First rep was just a bit quick and I knew it, dialed back somewhat from there. Overall fairly consistent on both the reps and recoveries although there was some slippage on the recoveries the last two sets. Took a sink shower before shuffling on down route 16 back to the starting point, taking the most direct route possible. Splits:

37.8 (80.6) 38.4 (53.6) 38.5 (27.6)
38.6 (79.4) 38.5 (53.1) 38.2 (27.4)
38.9 (79.6) 38.6 (54.7) 38.3 (29.9)
38.6 (82.0) 38.4 (56.2) 38.4 (29.1)
38.6 (82.6) 38.2 (56.2) 39.0 (29.6)
79.0
total time 24:38

Tue 9/15 - PM 55 minutes easy plus 20 minutes in Lake Cochituate

Out along the Weston Aq. to the Getchell trail, pit stop at Danforth Square before heading on to the lake. Another warm day, hot even, which made the dip in the lake a nice respite. Water is beginning to feel cooler though as summer winds down. I had planned to perhaps pick up the pace a bit on the way in or come back along the Hultman instead of 126, but found myself feeling too flat and tired for either of those things. In deference to tomorrow, jogged it back to WHS instead.

Mon 9/14 - PM 80 minutes easy plus 20 minutes in Walden

Lincoln woods. Day off from practice, and I took full advantage with a post-work visit to the trails. The usual nostalgia for the recently ended summer routine, the warm sunny day couldn't hide the fact that ship has sailed. Stiff breeze developed while I was in the water which made for a somewhat chilly exit. Moving slowly throughout after yesterday, left hamstring more gummed up than I was expecting.

Sun 9/13 - AM 70 minutes incl. 12k progression run

Longfellow loop. Overall a solid session, picked it up a notch on the final loop and felt the difference. In fact I was somewhat concerned I might have gone out a bit too quick but able to hold the pace throughout. Very humid, but cool with drizzly conditions at times. Doffed the shirt after the first lap in fact. Splits:

5:59/6:02/2:52
6:00/6:03/2:52
5:53/5:56/2:48

with the extra bit tacked on to the end, just under 45 minutes for the whole thing.

Sat 9/12 - PM 50 minutes

Area 51. Long day that started with a trip to Newburyport and Maudslay Park where I got to stand in a field for 3 hours. At least it wasn't as hot as last year. A brief quasi-nap on the bus ride back was the only rest all afternoon, as I set to some serious house cleaning with the SO. In fact, it was mostly furniture destruction, and something I spent far too much time doing. Got a very late start, as the sun was setting in fact. In a somewhat manic state which led to a quicker pace than I probably should have after a pokey start. Did a few pickups on the way in. Nice day which gave way to a sticky evening and eventually light rain showers.

Fri 9/11 - PM 65 minutes plus 25 minutes in Lake Cochituate

East along the Hultman again to Rice road, then over to the Snake Brook trail for the first time after driving past many a time. Pace started out slow but gathered some steam as things went along. Picked it up more the last few minutes back after the dip in the lake. Worst of the disgusting weather has passed, hopefully, but still warm enough for it to be comfortable getting in the lake.

Thu 9/10 - 60 minutes

Area 51. Rainy day with temps about 25 degrees cooler than yesterday, as kiddie practice was wrapping up I realized another run along the aqueduct with a dip in the lake held no appeal. Slogged through homebound commuter traffic to get back to Maynard, result being a late start for the run with a finish in the dark. Picked up the pace somewhat the final 15 minutes, overall the pace was reasonably uptempo.

Wed 9/9 - PM 20 minutes plus 20 minutes in Lake Cochituate

Pressed for time but at least there was a free pair of shoes as the reason. Brief loop around the area near the lake including Parkland and Cochituate proper. Felt reasonably good if a bit rushed and forced. Humidity shows signs of breaking.

Tue 9/8 - PM 65 minutes plus 25 minutes in Lake Cochituate

Weston aqueduct to Getchell trail, then over to Wayland town beach before jumping in. Absolutely filthy conditions with record high temps throughout the area and oppressive humidity as well. Massive relief to get in the water. Calf still somewhat stiff but nothing like yesterday thankfully.

Mon 9/7 - 60 minutes plus 20 minutes in Walden

After a long hot day spent traveling back from the Berkshires, squeezed in a run and dip just before sunset. Right calf felt like absolute garbage for a good 20 minutes or so, tight and stiff and like a block of granite. Eventually though it loosened up some and just in time as I realized I would be late for my rendezvous at the pond with the lovely SO. Picked up the pace multiple times, realizing each time it still wasn't quick enough. Not exactly the recovery run I had in mind for the day after yesterday's race but it worked out well enough. Toe no more sore than it usually is. Temperature and humidity at stultifying levels which made the pond a great relief.

Sun 9/6 - AM 80 minutes incl. uphill road race

Umpteenth time up Mt. Greylock. The race was pushed forward a day this year, and I believe an earlier start as well. I appreciated both changes, particularly with the heat and sticky air that built up over the course of the day. Feeling strung out and tired after the week's exertions and the resumption of coaching duties, which left me feeling really flat while trying to warm up. Had me thinking the race wouldn't exactly be a stellar affair which turned out to be the case. Took it out at what I felt was a relatively conservative pace but wilted anyway further up the hill. The short climb near mile 6 just after entering the War Memorial park was particularly pathetic. Unable to match the guy I beat last year after he passed me at about the same point as in last year's race. Instead I fell back gradually and inexorably. Overall the time was almost exactly the same as a year ago but I think a lot of that can be put down to more favorable conditions this time around. Toe was feeling fairly sore by the end, as the pushing off in thinner racing shoes didn't treat it well. After a brief cooldown jog in the parking lot, joined my SO for a nice hike from the summit to Peck Brook Falls which included a fairly sublime foot soak. Later in the afternoon a bike ride a few miles down the rail trail, again with the loveliest of company. Overall a very active day.

Sat 9/5 - AM 45 minutes

Northfield Mountain. Cut the length of the run a bit short so as to enjoy a riverboat cruise with the best of company. Much of the run was along the Rock Oak Ramble which dragged on for longer than I thought it would. Calf and toe feeling better than yesterday, by a little at least. Fantastic morning to be outside with plenty of sun, warmth and no humidity to speak of.

Fri 9/4 - 80 minutes very easy

Lincoln woods. Rare weekday afternoon run with the kiddies as there was no school for them today. Very relaxed effort throughout which was fine with me as I was feeling quite overbaked at the end of the workweek. Right calf tighter than I'd like from favoring the toe, and the toe itself more sore than I'd like. Hit the pond for a brief swim with the SO which made the week's travails worthwhile. Much cooler and drier conditions which was a great change.

Thu 9/3 - PM 45 minutes plus 24 minutes in Lake Cochituate

Pressed for time again, run time squeezed as a result. Oppressive heat mitigated somewhat by overcast and breezes that didn't bring rain but did cool things off a bit.

Wed 9/2 - PM 65 minutes plus 25 minutes in Lake Cochituate

Out along the Hultman east to Rice Road, back via various roads and through Wayland MS grounds to the lake. Another disgustingly hot and humid day, only partially ameliorated by the sun starting to go down. As has been the case of late, the pace was quickest on the final leg of the run back to the school. Toe continues to feel uncomfortable if not painful. Pond an indispensable training asset.

Tue 9/1 - PM 70 minutes plus 20 minutes in Lake Cochituate

Out along the Weston aqueduct to Water St, back along the Hultman to the lake. After aquajogging, came back through the ongoing construction project that used to be the sand and gravel pit and before that the USAF testing area or whatever it was and back on the Hultman to 126. Started out easy and gradually picked it up the second half of the run. Earlier start than yesterday and not quite as disgustingly sticky. Starting to get the feeling that the toe isn't going to improve much more than what it is now, as it's been two weeks since the injury. Mostly there but still some discomfort.

Mon 8/31 - PM 45 minutes plus 30 minutes in Lake Cochituate

Out and back to the pond using the Hultman to avoid some of 126. Very late start thanks to dawdling kiddies on their way back from the pond. By the time I reached the pond shades weren't necessary as the sun had already set. Sticky enough weather during the day that the cooling effect of the water was much appreciated. Picked up the pace on the way in, again. Toe seems to have stabilized, not quite right but I'm able to run on smooth ground reasonably well and the smooth soft stuff is even better.

Sun 8/30 - double, 65 minutes total plus 10 minutes elliptigo and 30 minutes in Walden

AM - 10 minutes elliptigo before I blew the rear tire, again, and then a miserable jog back home in worn out shoes. Mechanic at the bike shop who mounted the new tube inflated the thing to rock-hard pressure which I thought odd but figured he knew what he was doing. Got through yesterday's ride without any mishaps but it was a time bomb all the while. On top of that, realized within a few minutes of leaving that riding the elliptigo aggravates the toe due to the front of my foot pushing forward into the front edge of the pedal. This fact is if anything more of a conundrum than the constant tube replacements.

PM - 55 minutes plus 30 minutes in Walden. Moving well from the get-go, taking out my frustrations from the morning. Vow not to run during the weekend went by the boards although the toe felt much better running than it did on the elliptigo this morning. Very hot day and sticky as well, pond as ever was the best thing for it.

Sat 8/29 - 60 minutes elliptigo plus 40 minutes in Lake Cochituate

Aquajogging in the late morning after the kiddie practice. Ready to head out in late afternoon on the elliptigo, only to find that the patch job on the tube didn't hold and the rear tire was flat, again. Thus began a harried period of back and forth to get a new tube from the local bike store before it closed and get the stupid wheel back on the bike for the umpteenth time. Feels like the chain grease will never ever come out of my fingers. Finished the fix just as the sun was starting to set, headed out anyway with a reflective vest. Finished the ride with full on darkness descending.

Fri 8/28 - PM 50 minutes plus 15 minutes in Lake Cochituate

Weston aqueduct to Framingham, along the Getchell Trail to Danforth and then a quick dip in the lake before heading straight back to WHS. Started late, too late really, after practice wrapped up but at least it made for a nice dip in the lake as the sun set. Two days in a row of running on the convalescing toe has me convinced that I need to take at least two days in a row of not running on it. Nothing outrageous but still a niggling little pain on pushoff. Looking forward to not having to buddy tape the thing. Another warm and sunny day.

Thu 8/27 - 45 minutes plus 30 minutes in Lake Cochituate

Out and back from WHS to the lake, significantly quicker on the return trip. Took the Hultman from Maiden Lane to OCP to get away from the traffic a bit. Made it through the first of many long days in decent shape despite another morning of pre-waking the alarm after another night of getting to bed far too late thanks to having way too much crap to take care of. Toe feels like maybe I shouldn't quite be running on it just yet, at least not on paved surfaces. Humidity finally broke, still warm and sunny with the breeze kicking up some chop on the water.

Wed 8/26 - PM 40 minutes in Lake Cochituate

The only chance I really had to do any kind of workout, and even that was pushing it as it made me late for a meeting. Feeling the walls closing in with practice beginning tomorrow. Pre-woke the alarm by a good half hour for the second day in a row, very annoying. Pond was a nice respite from the day spent working in the salt mines.

Tue 8/25 - 65 minutes elliptigo plus 24 minutes in Walden

Last day of freedom before coaching responsibilities swallow my free time whole. First ride on the elliptigo since the second tube repair. Made it through the ride without any incidents with either tire, but it seemed like I was pedaling through molasses for much of the time esp. on climbs. Hopefully this was due to low tire pressure rather than a mis-aligned rear wheel or lack of fitness. Disgusting humidity level keeps chugging right along.

Mon 8/24 - PM 40 minutes easy plus 35 minutes in Walden

Pressed for time on one of my last days of freedom before the cat herding of kiddie practice starts, which resulted in less time spent in the pond than I would have liked. More running than I would have liked in fact as I would rather return to cross training activities for the balance of the week. Life is compromise of course. Right calf sore from yesterday, while soreness in toe is moderate at most. Sticky gross conditions remain a constant.

Sun 8/23 - AM 60 minutes incl. uphill race followed by downhill hike

Made it through (hopefully) unscathed. Some soreness in the toe but nothing too bothersome, although the right calf is tweaked for sure from favoring it. Insecurities about my physical status led to a fairly conservative start to the race, found myself hanging around the top 10 after the first few minutes. Passed by a couple of guys between the mile mark and 3 mile mark. I had mostly given up on the battle to get them back until near the end when the slope flattened enough that I felt I could pick it up somewhat. Misjudged the finish line and made a more substantial move too soon, nearly paid for it but able to recover enough to get re-pass the high school kid who had just re-passed me and staggered across the line from there. Hike down was more of a trial than I remembered, coming down the ski slope is a steep proposition as it turns out. Splits:

8:02
8:50
9:25
9:50
3:01

overall time the slowest by far of the three times I've done this race but I had other concerns.

Sat 8/22 - PM 25 minutes

Stowe, Vermont. Perhaps a prelude to a big mistake, i.e. racing on a broken toe. Rode the bike up the road to the start of tomorrow's race and from there did 15 minutes or so of jogging that led into something faster than that, on ground as flat as I could find. Toe felt okay on flats and ups, not so much running down. Thankfully, the race tomorrow is all uphill. Changed into flats and ran for four minutes up the hill before calling it a day and jogging gingerly back down. Not sure what shoes I should wear for the race or if I should do the race in the first place.

Fri 8/21 - PM 60 minutes elliptigo plus 30 minutes in Walden

A triumphant return to the elliptigo, at least until I blew the rear tube again right near the end. A much shorter trip on foot back home afterward at least while trying not to break anything else in blind fury. Prior to that a rousing good time of cross-training, with the pond serving as a great respite from another sticky day.

Thu 8/20 - PM 30 minutes in Walden

I had hoped to ride the elliptigo over but unable to get the damn thing fixed in time to do so. Back in the water of course.

Wed 8/19 - 60 minutes in Walden

Long, long time to be flopping around in the water. Felt like I got some kind of workout at least but it got a bit old. Toe remains a swollen mess, although the buddy taping helps. Nice to escape the muggies at least.

Tue 8/18 - 40 minutes in Walden

Broken toe at work puts the kibosh on running for the time being. To say it sucks would be a massive understatement. Aquajogging and elliptigo (assuming I get it fixed anytime soon) and maybe bike for the next couple weeks.

Mon 8/17 - off

Thought I was going to do some light jogging in Watertown but it went by the boards. No motivation whatsoever and feeling it from the past two days. Disgustingly oppressive humidity, which shows no sign of going anywhere anytime soon, didn't help.

Sun 8/16 - AM 1:45

Northfield/Winchester. Up and over Burt Hill and Schofield Mountain before ending up at the TV tower. Overall a much more satisfying effort than last Sunday's dawdle. Started late enough that it became fairly hot but the humidity wasn't so oppressive as to make the second half of the run that much harder than the first. In fact the entire run went rather smoothly other than the thudding descent off Schofield which felt awkward most every step.

Sat 8/15 - double, 2:05 total

AM - 1:40, Northfield. Rollercoaster ride from the library to the top of South Mountain road, with a side trip up and over Birch Point and along the powerlines to start things off. The idea was to maximize climbing and in that respect the run was a success. Held a bit back early on so as to have something left for the final push up Old Wendell, which was just as rugged and rocky as I had remembered it. Steady rain shower at the start of the run, by the time I got to the reservoir the skies were clearing and finished in sunny warm conditions.

PM - 25 minutes, Northampton. Instead of running along the rail trail I decided to pay a visit to Smith's track with vague notions of running barefoot in the grass. As it turns out it was the softest thickest grass I've seen in a long time and it was a pleasure to do some light jogging and drills. Humidity building through the afternoon to disgusting levels, with big thunderclouds bearing down.

Fri 8/14 - PM 75 minutes plus 20 minutes in Walden and hill drills

Lincoln woods. Feeling a bit better than yesterday which isn't saying so much. Feeling like I might get the pace going but an underlying tiredness kept that from happening. The fact I got up in the middle of the night to spend an hour or so watching the Perseid meteor shower had something to do with this.

Thu 8/13 - PM 45 minutes easy plus 20 minutes in Walden

Lincoln woods. Quite intentionally cut back on the length of the run after yesterday's unexpectedly long jog post-circuits. Plenty of stiffness and fatigue of course. Finally reunited with the pond which was nice but would have been even better yesterday. Elliptigo remains in the shop although I was at least able to remove the wheel and confirm it was the tube and not the tire that was damaged.

Wed 8/12 - PM 95 minutes incl. 8x300 and circuits, plus 30 minutes elliptigo

Plans went awry thanks to a sharp rock in the road near the pond. Prior to that, everything went smoothly with a ride over to Emerson Field and a set of circuits that felt reasonably good. Quite ready for a dip in the pond and so rode on up the street whereupon I got a flat on the rear wheel. Thus the plan had to be radically altered to a long shambling "cooldown" through Mt. Misery to 117 back home. Took it easy on the run home but the legs were tired nonetheless. Bitterly disappointed not to be able to get in the water today as the conditions and timing were perfect for it.

Tue 8/11 - PM 75 minutes

Lincoln woods. Heavy rain showers in the morning left behind many puddles but more importantly and annoyingly, a sky high dewpoint by late afternoon. This combined with an even later departure from work than the already late departure I had been promised meant I was both squeezed for time and dripping with sweat. And of course feeling massively frustrated. Tired as well, thanks to there being no opportunity for even the briefest of catnaps before hitting the trail. The juxtaposition of the past few days of delightfully dry conditions with today's tropical mugginess couldn't have been more stark. Absolutely disgusting. Took some of my frustrations out on the last 20 minutes or so of the run, as legs seem to have bounced back well from the weekend with yesterday's strategic omission of running.

Mon 8/10 - PM 60 minutes elliptigo plus 20 minutes in Walden

Originally planned on doing all three legs of the dorkathlon but upon reaching the pond I realized that it wouldn't be happening. This was mainly due to feeling completely dead in the legs although the later start and looming sunset didn't help matters any. A definite relief not to have to do even a cursory amount of running though. Another relatively dry and delightful day.

Sun 8/9 - AM 85 minutes easy

Northfield/Winchester. The tradition of hitting the hills continues, but the intensity and duration I've come to expect from these runs was lacking today. I knew after 20 minutes or so of climbing Louisiana Road and running along the ridge that I still had next to nothing in the tank and so I upon reaching Birnam road, decided it would be an easy jog the rest of the way. In fact, even the final ascent to the TV tower wasn't that bad, apparently if one goes slow enough it mitigates the agony. Right thigh/butt in need of more attention to stretching than I've been giving the area of late and it let me know about it. On the plus side, another warm dry breezy day in a long string of them.

Sat 8/8 - double, 1:50 total incl. 10k road race

AM - 70 minutes incl. Bridge of Flowers 10k. Over a minute faster than last year's race but still light years from a respectable time even for this gut buster of a course. I figured it would be a slog based solely on how little sleep I've gotten the past few nights, with last night being particularly bad after a frenzied evening spent in scatterbrained fashion packing at the last minute. On top of this, right hamstring/psoas which have been getting tighter of late felt stuck and stiff from the moment I started a listless warmup. At the very least, this prevented me from overdoing it at the start of the race, and while the last two miles were something of a deathmarch it was not nearly so bad as last year. Splits:

5:38
5:43
7:32
5:25
6:02
5:46

Right thigh/butt felt like garbage afterward, to a greater degree than expected.

PM - 40 minutes very easy, Norwottuck rail trail. In hindsight should have stuck to the bike instead of doing any kind of extra running today, even with an afternoon nap there was no energy and the right leg still felt like crap despite doing some direct pressure on a few of the problem spots. One of the slower runs I've done in a long while.

Fri 8/7 - PM 40 minutes easy plus 20 minutes in Walden

Walden woods. A bit rushed for time after an afternoon appt., although I wasn't planning on going any farther today regardless given tomorrow's race and early wake up call. Completely forgot the hill drills I was planning on doing however. Continued warm and dry conditions, downright cool at night in fact.

Thu 8/6 - PM 30 minutes easy plus 60 minutes elliptigo and 20 minutes in Walden

out via 117, back via 62. Legs felt awkward and clunky for pretty much the entire run portion of the dorkathlon, likely from yesterday, so the pace stayed pokey throughout. Won't have the chance to ride the elliptigo again until Monday at the earliest so I wanted to get a ride in today. Similar conditions to yesterday with dry breezy weather, very nice to be outside.

Wed 8/5 - PM 20 minutes incl. 8x300, circuits plus 65 minutes elliptigo

With the long work days of July a thing of the past, I was able to start from home and ride over to Emerson field for the circuits. Felt better overall than last week's iteration although it would be difficult to feel much worse than that day. Crisp dry conditions with warm but not hot temps played a large role. Started too late to squeeze in a dip in the pond as well, not really necessary given the mildness of the weather. Got a bit tired on the trip back, which included going off the beaten path and returning via Sudbury Road/Powdermill/Powers Road.

Tue 8/4 - 80 minutes easy plus 20 minutes in Walden

Lincoln woods. Before starting waited in my car while a particularly vicious t-storm with 1" hail passed through. Left behind the predictable mess of fallen branches and standing water but nothing major. Found myself not yet recovered sufficiently from Sunday, no doubt because of the late bedtimes the last two nights. Made for a pokey run throughout which was something of a drag.

Mon 8/3 - PM 65 minutes elliptigo plus 20 minutes in Walden

Planned on doing a short run originally, but upon arriving at the pond I realized that wouldn't be happening as the effect of yesterday's long day has sunk in. In truth, started too late for the full dorkathlon in the first place.

Sun 8/2 - double, 2:10 total plus 20 minutes in Walden

AM - 80 minutes very easy, Lincoln woods. Relaxed morning in the woods with great company. Plenty warm by the end of the run but shade offered some relief.

PM - 50 minutes plus 20 minutes in Walden. After the morning's easier run I was intending for this run to be quicker which it was from the outset. Felt pretty good all things considered, with much of the afternoon spent strolling the halls of the MFA. Some tightness in right hammie when it was all said and done. Still hot but thankfully not humid.

Sat 8/1 - PM 20 minutes easy plus 60 minutes elliptigo and 20 minutes in Walden

Squeezed in the dorkathlon finishing just as the sun was setting, after spending much of the morning and afternoon at the beach in Rhode Island. Much frolicking in the waves which certainly wore me out but a brief nap before heading out on the elliptigo was sufficiently refreshing. Hot day but thankfully without the humidity of earlier in the week.

Fri 7/31 - PM 20 minutes incl. hill drills plus 65 minutes elliptigo and 20 minutes in Walden

With the day off from work I had every intention of doing this in the morning in cooler conditions. Not to be as I was unable to pry myself out of bed until after 9 AM. That set in motion an inevitable chain of events that led to the decision to bag on a morning workout and go in the afternoon instead. Hot but thankfully the front that came through last night cleared out the humidity to a great extent. In its place was a gusty breeze from the west that made both the aquajogging and the return trip on the elliptigo a bit more of a chore.

Thu 7/30 - PM 70 minutes easy plus 15 minutes in Walden

Lincoln woods. Plans of using the elliptigo went by the boards with afternoon showers that rolled in and set up shop. While this lowered the temperature a bit the humidity of course remained sky high after another punishing day of it. The pond was only slightly wetter than the air today. Deer flies in their element and completely demonic. Moving slowly and creakily most of the way until the final 4 minutes or so. At least there was that.

Wed 7/29 - PM 30 minutes incl. 8x300, circuits

Back to circuits after a week off. High heat and humidity combined with the effects of another long day at work made for low low energy and motivation levels. Thought I was going to extend the volume of the workout a bit tonight but thought better of it as a result. Dragging ass throughout of course. The conditions have steadily worsened with each passing day since returning from the high dry weather of Colorado on Sunday. Seems like a distant memory.

Tue 7/28 - PM 20 minutes plus 60 minutes elliptigo and 20 minutes in Walden

Return to the dork cross-training triathlon. Pushing a higher gear on the whole while riding the elliptigo, although maybe I shouldn't have at times. Knew time was short at the pond and kept the run short as a result, but picked up the pace somewhat. The dip in the pond was much needed as the heat and humidity have increased since yesterday.

Mon 7/27 - 60 minutes easy

Swellesley. Back to the grind of long work days, plus a doctor appt. that made visiting the pond impossible which was a bitter pill indeed. Felt only a little bit better than yesterday, still suffering under the increased gravity of travel and jet lag. The sticky air didn't help.

Sun 7/26 - PM 70 minutes easy

Fresh Pond. After a day of travel back to MA, took a loop around Danehy Park and a couple loops around the pond in the thick sticky air of sea level. Quite the contrast from the high dry conditions of the past week. Very tired, legs stiff from the travel, which along with the heat and humidity made for a pokey pace throughout.

Sat 7/25 - double, 85 minutes total

AM - 50 minutes very easy, Lodo to Washington Street mostly via the creek path. One way trip after dropping off the rental car. Warm morning, took it easy and kept it relaxed.

PM - 35 minutes, Cheesman Park. Looking to do some kind of progression, which ended up being 2.5 laps around the park with the last lap being decidedly faster than the first. Spent the afternoon resting and relaxing which was most necessary as I've crammed in the activities over the past week. Some stiffness in the legs to start out but moving better by the end. A relative term of course thanks to the thin air, which has left me actually looking forward to returning to sea level.

Fri 7/24 - PM 50 minutes

back in Denver, out and back to Washington Park with one loop around. Drove all morning and much of the afternoon to return from the Dunes which made for some fatigue and stiff legs. Predictably though the loop around the park ended up being a hammerfest, ending once I left the park and started the trip back via Downing.

Thu 7/23 - PM 25 minutes very easy plus 4+ hour hike

Another morning hike in the mountains, this time up the South Zapata Lake trail. Didn't reach the end of it alas as it took longer than expected to get as far as we did. The meadow and lake at the end will have to remain a mystery for now. Rugged terrain and plenty of elevation gain. After a late lunch and attempt to nap inside a tent that was more like a convection oven, tried to do a barefoot run along the creek bed. While splashing among the wave surges was a great thrill it was plainly clear the legs were dead and I had no energy to boot. Called it a day early and trudged back up the trail to the campground for a well-deserved rest.

Wed 7/22 - AM 65 minutes

CR 150 to Zapata Falls trailhead. Not that long of a run but plenty of climb, from around 8,000 to 9,400'. The dirt road from the highway to the trailhead, first visited a year ago, was somewhat longer than I remembered it with unending switchbacks it seemed. Got going a bit on the stretch along the highway but that was as much to get off the highway as for any other reason. By the end I was feeling baked and parched. Some tightness in the right hammie, no doubt from all the sitting behind the wheel of late. Later in the afternoon, hiked up to the highest dune within sight of the visitor center and wandered in the creek which is flowing with a surprising amount of water after a wet summer in these parts.

Tue 7/21 - PM 45 minutes plus 4+ hours hike in the AM

The day began before sunrise with a drive from Gunnison up and over Schofield Pass on the road that was just as nerve-wracking as I remember it from my last visit five years ago. Unlike the ill-advised traverse of the Four Pass Loop that I did then this time it was a much more mellow hike up to Frigid Air Pass and back down. Spectacular scenery and wide open spaces with wildflowers everywhere. Alas, the overcast skies yielded passing showers that came through about every half hour starting an hour in. Conditions went from sunny and mild to wind-driven rain in the blink of an eye. Soaked through and feeling pretty miserable by the time the trailhead was reached and the wind and rain really picked up. Of course, it let up again soon after leaving for CB and lunch. The day's run happened after that, and a long nap. The climb from the parking lot to the main plateau was much too hard and something I should have avoided by parking up above. Once up top I was able to move a little bit but predictably, not a whole lot in the legs after the hike up and down in the morning.

Mon 7/20 - AM 55 minutes very easy

Salida. Probably the same run as a year ago at this time, i.e. the day after the Barr Trail race. Very easy putter up to the top of Tenderfoot Mountain, some pictures of the nice view, and then a slow putter back down. Quads not as stiff as I was expecting, but left iliacus and right QL were both pinched, no doubt from the descent yesterday.

Sun 7/19 - AM 2 hours up and down Barr Trail

One minute faster than a year ago, with the difference entirely on the climb that went in just over 69 minutes this time around. Overall the race was a pleasant surprise as I felt like complete crap going in and couldn't really muster the energy or interest to do a decent warmup. Emphasis was on staying patient during the climb and not falling on the descent, successful on both counts. I did take one small spill just before turning around trying to avoid someone coming down the other way who wasn't in the race. Glad I wore cycling gloves, I was probably the only one. Over two minutes in front of the next runner at the turnaround, which removed any sense of urgency about holding people off. As it turned out one person came from well back to pass me (and plenty of others) and I passed two people myself who must have blown up entirely. Some overcast and felt a bit humid by Colorado standards at the start, found myself sweating more profusely than I was expecting.

Sat 7/18 - PM 30 minutes very easy

Cheesman Park. Completely strung out after a wakeup call in the wee hours followed by two hours waiting around the airport and a flight that started with waiting 40 minutes on the runway. Beyond tired by the time I was able to squeeze in a brief shakeout in the park. Legs felt just as I expected they would, which is to say crap. Not at all sanguine on how the race tomorrow will go.

Fri 7/17 - AM 30 minutes easy incl. hill drills plus 60 minutes elliptigo and 20 minutes in Walden

One last spin on the bike and dip in the pond before leaving for the mountains tomorrow. Started about as early as I could reasonably manage, with the idea of avoiding the noontime sun. Legs stiff and awkward for most of the drills as I did them straight away upon riding to the pond. A bit tired but otherwise feeling reasonably good. Another nice day with low humidity and warm sunny conditions.

Thu 7/16 - PM 25 minutes plus 60 minutes elliptigo and 20 minutes in Walden

Capping off another compressed work week with the nerd triathlon. Despite getting started as soon as I could upon getting home, feeling pressed for time from the jump. The run was the part that got truncated somewhat. Usual stiffness in the legs upon getting off the elliptigo and hitting the trail, which worked itself out after ten minutes or so. Spectacularly nice day with sun, warmth and not an ounce of humidity.

Wed 7/15 - PM 40 minutes incl. 8x300 with circuits

Another round of circuits, like last week at Victory Field. Impossibly tired upon starting out, couldn't have felt more flat in fact. While the repeats weren't quite as difficult as the warmup jog would have indicated it wasn't anything to write home about either. Started too late to get to the local pool before it closed, although with clouds and a light rain shower rolling through this wasn't necessary anyway.

Tue 7/14 - PM 60 minutes elliptigo plus 20 minutes in Walden

Back to the long day routine at work which left me pressed for time and thus having to choose between training modalities. Running lost out for today. The day off from the elliptigo yesterday restored my ability to push higher gears which I did with some gusto on both legs of the trip.

Mon 7/13 - PM 65 minutes plus 20 minutes in Walden

Lincoln woods. Late start thanks to another long work day, took it slow at the outset as a result. In need of a break from the elliptigo for sure, legs at least. Realized after getting out of the water that I felt up for a faster finish and so hammered the trip back to the parking lot. Not as hot as yesterday or as sticky.

Sun 7/12 - AM 50 minutes plus 70 minutes elliptigo and 20 minutes in Walden

Dawdled a bit too long in getting out the door, which had me out in the woods later in the morning as the sun approached its zenith and it really started to get warm. The ride out was also longer than expected since the main park area was closed for being crowded and I had to ride down to the end of Old Concord and park there instead. These factors shortened the length of the run somewhat. Legs felt quite flat for almost all of the run, thanks to yesterday's effort and the ride out. The dip in the pond was sublime of course, what with the sticky hot conditions. 

Sat 7/11 - double 65 minutes incl. 7 mile trail race plus 60 minutes elliptigo and 20 minutes in Walden

AM - 65 minutes incl. 7 mile trail race. Faced with the dilemma of choosing between a short and long race that both started at the same time on the same course, I once again outfoxed myself and chose poorly by going with the long one. In this case, 2 loops versus one. Realized after about 15 minutes that I should have done the short race, which was only confirmed when I saw the two guys ahead of me keep on going after one lap. Thought I could reel in second for a brief time but realized around the 20 minute mark I was sorely mistaken and dialed it back from there. The entire second loop was an exercise in get it over with. Particularly frustrating were the 20 sharp (90+ degree) turns in the final mile or so of the course, turns that I had already done on the first time around. Apparently the mountain bike crowd, who would be using the course later on in the day, love this type of thing. Warm at the start and getting hotter with each passing minute, thankfully much of the loop was in the shade. Overall a fairly pathetic effort that shouldn't have been a surprise given how late I got to bed the last two nights and the cumulative effect of the short work week/long work day. Bruised ego salved by the fact that I was able to cling to the final money spot despite the terrible performance.

PM - 60 minutes elliptigo plus 20 minutes in Walden. The dip in the pond was the highlight of a very hot day. Found the antidote to hammering on the elliptigo, i.e. riding it after a hard effort earlier in the day. Ran out of gas on the way back and had to stick to lower gears.

Fri 7/10 - AM 25 minutes easy including hill drills plus 60+ minutes elliptigo and 16 minutes in Walden

With the day off from work, the cross training trifecta happened in the morning, but later than I intended or wanted thanks to getting to bed far too late last night. Hard to resist hammering on the elliptigo, otherwise feeling somewhat flat. Signs out advising against swimming in the bacteria-fouled waters of the pond, none of which I saw until after the fact. Apparently they took samples at about the same time I was there and gave it a clean bill of health again. For now.

Thu 7/9 - PM 70 minutes easy plus 20 minutes in Walden

Lincoln woods. Got an exceedingly late start thanks to driving home like an idiot and taking a nap there after another extended day at work. Should have gone straight to the trailhead and done a car nap but too tired to think straight. Didn't hit the trail until after 6, didn't return until almost 8. Straight recovery, legs feeling quite dinged up from the last couple of days. Somewhat cool with overcast in the afternoon, with rain starting up soon after I finished. Pond was quite refreshing, although it may well have been closed to swimmers thanks to high bacteria when I got there.

Wed 7/8 - PM 30 minutes incl. 8x300 and circuits, plus 15 minutes in the Watertown pool

Very pressed for time in order to get to the pool before it closed, so a 5 minute jog over to Victory Field and then right in to the circuits. As expected feeling a bit fried after yesterday's faster effort in the woods, as a result the 300s weren't exactly blazing. Then a 10 minute or so jog over to the pool where I jogged back and forth in the 5 foot deep section for 15 minutes. A long time since I last did this, found it to be a lot different from the deep water version of aquajogging i.e. easier. Hot with a gusty breeze during the running portion that didn't seem to cool me off at all. Clouded over once at the pool, predicted t-storms didn't materialize but some relief from the high temps.

Tue 7/7 - PM 70 minutes plus 20 minutes in Walden

Lincoln woods. As I expected, moving a lot quicker today than yesterday on relatively fresh legs. Had to hold something back before reaching the pond, with the idea being that I would push it the rest of the way in after the dip in the pond. Stickier and warmer than yesterday, although pond still feeling a bit on the cool side.

Mon 7/6 - PM 15 minutes plus 60 minutes elliptigo and 16 minutes in Walden

First of the long work days in July. As such, didn't get home until nearly 5:30, no time for a nap before getting on the road to the pond. Headed out 117 and back via 62, moving well most of the time with few stops en route. Given the time crunch the run and dip in the pond were both shortened, the run especially so. All the elliptigo use has certainly reduced the pounding on my legs if nothing else. Fairly sticky but worse is to come apparently.

Sun 7/5 - off

Stayed up much too late last night post-fireworks, then spent the day on the harbor islands hiking around and enjoying the scenery. As a result the only window of opportunity for any kind of exercise would have been in the morning and that was a bridge much too far. The idea of letting a warm summer day, on a weekend no less, go unused is quite foreign to me as I realized while vainly trying to calculate how I could squeeze in a run after getting back ashore around dinnertime.

Sat 7/4 - double, 1:45 total incl. 10x100

AM - 70 minutes or so very easy. Out and back along 117 to White's Pond, which remains just as closed to swimming as I remember it. In fact they even have a dork in a uniform patrolling the shore to enforce the rule. Pleasant enough jog otherwise, albeit getting stickier by the moment. I had vague notions of splitting off near the end to do a lap or two of the Longfellow loop at a much quicker pace but it was getting too late and too hot for that.

PM - 35 minutes including 10x100 on the track. Vague notions of a threshold run in the morning turned into vague notions of a track workout in the afternoon. Upon getting out on the road and realizing I felt like absolute garbage, this turned into five laps of ins and outs to at least get some turnover without taxing the system. Not exactly firing on all cylinders at the moment in terms of training.

Fri 7/3 - double, 30 minutes easy plus 60 minutes elliptigo, hill drills and 15 minutes in Walden

AM - 30 minutes easy shuffle around Watertown. Orchard Street to Whitney Hill. Pre-breakfast shakeout.

PM - 60 minutes elliptigo plus hill drills and 15 minutes in Walden. Somewhat of a hammerfest on the dork bike as it often turns out to be. Drills felt reasonably good, certainly more successful than they would have been had I tried them yesterday. Pressed for time in the pond or else I would have gone for longer.

Thu 7/2 - PM 50 minutes easy

Watertown to Brighton and back through Newton. Uninspiring route to say the least, along Arsenal St. to start. Eventually wound up along the river of course which only partially made up for it. I had plans to do hill drills but feeling far too flat and dead-legged for that. Fairly sticky conditions.

Wed 7/1 - PM 85 minutes easy plus 20 minutes in Walden

Lincoln woods. Quite flat and tired after yesterday's circuits, plus I think the elliptigo lends itself to hammering. Barely moving for much of the run today as a result. Got in a full 20 in the pond for the first time in a while, not something I was going to scrimp on. Sticky and fairly gross conditions.

Tue 6/30 - PM 8x300 including circuits plus 60 minutes elliptigo and 15 minutes in Walden

Second go-round with the circuits, much better idea how to approach them this time around. Warmer still and quite a relief to get in the water as I was drenched in sweat by the time the drills were done.

Mon 6/29 - PM 20 minutes plus 60 minutes elliptigo and 15 minutes in Walden

Started too late to squeeze in any more time on foot or in the water. Slightly warmer than it was the past two days.

Sun 6/28 - 60 minutes easy

Area 51. After a wild and windy night safely ensconced in Bascom Lodge, went for one last fairly short hike in the morning to Money Brook Falls, the best of the three seen this weekend. Eventually made it back home by late afternoon. Less windy in eastern MA but persistent showers and abnormally cool temps dominated throughout the day. Feeling a bit stiff and sore which made the run a relaxed easy effort.

Sat 6/27 - 3+ hours hike

First day off from running/training in who knows how long. Spent the night camping on Sperry Road halfway up Mt. Greylock. This has become quite the production since the last time I was there in 2004 thanks to no cars being allowed into the campground. After packing everything out, went for a waterfall-inspired hike that included a loop on Deer Hill and an out and back to the March Cataract. The Deer Hill trail was absurdly obnoxiously steep, March Cataract much more mellow. Accessed both via the Hopper trail from where the car was parked, after all this I was feeling pretty bushed. With heavy rain and wind in the forecast, the decision was made to spend the night at Bascom Lodge instead of in a tent. After heading to the summit, I had sufficient energy to consider doing an easy shakeout in the parking lot but the weather was going downhill really fast and I simply didn't have the gear for it.

Fri 6/26 - AM 35 minutes easy incl. hill drills plus 60 minutes elliptigo and 15 minutes in Walden

Morning workout with the day off from work. Another multi-modal dork triathlon day but the big news was the reappearance of hill drills after far too long an absence. This and the circuits will hopefully tide me over until doing workouts again in the fall. Not exactly springing off the ground but not dragging the calf or anything either.

Thu 6/25 - PM 80 minutes plus 20 minutes in Walden

The long run for the week, or what will have to suffice for it. Pokey at the outset, figuring I'd be stiff and sore after yesterday and thus shuffling along for the entire time. However, The pace got moving reasonably quickly within a half hour or so of leaving the parking lot. Not quite as much energy for the final leg of the run post-dip but still moving more crisply than I ever thought I would. Sticky and fairly gross.

Wed 6/24 - PM 8x300 incl. circuit drills plus 60 minutes elliptigo and 15 minutes in Walden

First try at this particular version of circuits. Something to do in lieu of a more structured, involved workout that will nonetheless maintain some kind of turnover while the rest of the time is "just running" (and aquajogging, and riding the elliptigo). Cherry-picked 24 exercises from the list provided and broke them into groups of 3 with a 300 after each set. Recovery, such as it was, consisted of a 50m jog to or from the spot where I did the drills. No idea how fast would be too fast for the 300s but as expected it worked itself out fairly quickly. About 30 minutes soup to nuts, then back on the elliptigo to ride up Brister's Hill to the pond for a most necessary dip in the pond as I was covered in grass and dirt from the field where I was doing the drills. Overall felt like a reasonably productive day.

Tue 6/23 - 75 minutes plus 20 minutes in Walden

Moving much more quickly today than yesterday, which came as somewhat of a surprise. Expecting another dull slog for much of the way but it was clear within minutes of hitting the trail that wouldn't be the case. Somewhat sticky and warm.

Mon 6/22 - PM 25 minutes very easy plus 65 minutes elliptigo and 20 minutes in Walden

Another trifecta, got started too late to be able to do any more running other than directly to and from the pond. Barely moving for the running portion.

Sun 6/21 - double, 2 hours incl. 5k road race, 10x200 plus 30 minutes elliptigo

AM into PM - 2 hours including 5k race and 10x200. The original plan was to complete my two meet track season this morning, that went by the boards with word that the meet was postponed due to heavy rains that started in the wee hours. Unable to resist the urge to run a race of some kind, which meant a very quick internet search at 8 AM to find a suitable event that I could reach in time. After choosing a race, diddled long enough before leaving to ensure that the warmup would be practically nonexistent. As we were told on the starting line the amount of prize money being given out, I realized I would be running strictly for age group honors. Made a conscious effort to hold something back the first few minutes, which led to an overall mostly even-paced effort if not a particularly impressive one. In hindsight it was best the track meet didn't come off because it certainly would have been a disappointment, too flat and tired overall to put my best foot forward today. For ill-defined reasons (mostly compulsion of course), felt the need to get more bang for the buck by adding in some glorified strides post-race. This took the form of 10x200 in lane 6 of the track with minute jog recoveries. These went in around 37 seconds on average. Brief jog after that before another long break, then a continuation of the cooldown at Fresh Pond. Three loops with excellent company and conversation, very relaxed. Finally, after lunch and a nap, headed home and used the elliptigo to get groceries. Took the scenic route there and the most direct route possible back.

Sat 6/20 - AM 35 minutes easy incl. 3(200,100)

Pre-breakfast shakeout before leaving for a day trip. Very creaky and tired to start, not sure how the pickups on the track would go or if they would go at all. Not exactly moving with full fluidity but the glorified strides did break up the cobwebs somewhat.

Fri 6/19 - PM 25 minutes easy plus 60 minutes elliptigo and 15 minutes in Walden

Similar to yesterday, but went down 62 instead of 117 and parked at Hapgood Wright. Even shorter run portion, no time for more.

Thu 6/18 - PM 30 minutes easy plus 60 minutes elliptigo and 20 minutes in Walden

The cross-training extravaganza, something I plan on repeating frequently this summer. 117 to Old Concord where I parked the bike, took the direct route to the main beach and into the water. Direct route back and then back home. Started late enough that it was starting to get dark by the end, something of a long day in fact. Legs feeling fairly good for the day after a track session, although the pace was quite slow.

Wed 6/17 - PM 55 minutes incl. 4(1000,200)

Original plan was to workout at Emerson Field, with a session short enough that I'd have the energy to head over to the pond as part of the cooldown. Instead, the workout got lengthened and the trip to the pond went by the boards. Feeling very tired and flat going in, not sure of what I'd be capable of. Decided on 84 pace as the goal for the 1k reps, and of course went out and ran quicker. Similar recovery times as the "floats" when doing the Deek last week. Not sure how much of a float that pace actually is. Splits:

3:25.2 (51.4) 37.2 (52.8)
3:25.2 (52.5) 37.5 (51.1)
3:23.5 (51.1) 37.8 (55.6)
3:23.0 (51.8) 37.7 (52.9)
total time 23:06