Mon 3/12 - off. Laid low by the time change, which is what I'm going with.
Tue 3/13 - PM 55 minutes easy
Wed 3/14 - AM 50 minutes incl. 3xmile, 4x200. With another snow-related day off work I had the opportunity to run at Harvard in the morning before lunch. Waffled over what specifically to do, in the end I thought I would do the 3xmile at something around threshold pace followed by a 4-3-2-1 cutdown. The mile repeats were all negative split with the first half a bit over 2:50, overall splits of 5:36, 5:33.4, and 5:33.5 with 2R in between. In hindsight this took too much out of me as when it came time to start in on the cutdown following a 6 minute break, I could tell it wasn't happening. Opted for 200s instead with a 1 minute recovery, splits of 36, 36.4, 36, and 36.1. Overall not terribly impressive but hopefully somewhat worthwhile. Windy and cold outside.
Thu 3/15 - filler
Fri 3/16 - 45 minutes easy
Sat 3/17 - AM 50 minutes incl. 5k road race. Defended the home turf from all comers which isn't saying much in this case. Course was very familiar both from various iterations of the local road race and of course covering these same roads many many times in training as well. Cold with a baleful west wind raking all morning. I had thought I might be able to squeeze in a second easy run in the evening but it wasn't to be.
Sun 3/18 - 85 minutes easy. With the trails snowed in completely I was forced to stick to roads and so took the scenic route to South Acton via Parker and River streets. From there on to Lower Village via Stow Road, Tuttle and Red Acre. A plodding if consistent effort. Woodcocks are out and about, heard but not seen at various points including Jones Field.
3/29/18
3/19/18
Week of 3/5-3/11
Mon 3/5 - PM 55 minutes very easy. Quite tired from the reentry to workaday routine.
Tue 3/6 - filler
Wed 3/7 - filler
Thu 3/8 - PM 65 minutes mix of running and snowshoeing, to and from 10 Spencer. Used the rail trail to get into Acton, it was just as much of a slog in the snowshoes as I expected. Heart rate revving despite a slow trudge.
Fri 3/9 - PM 60 minutes incl. 8x1000 with 1 minute recoveries. I wasn't planning on doing any more running on the indoor track this season but the weather had other ideas and I see no other way to get back on the horse of doing something other than aimless jogging. Slightly less ambitious pace schedule than the last time I did this workout. Idea was for the first three to be a bit under 3:40, next three under 3:35, then whatever was left for the last two. A bit quick at the outset but pulled it off. Splits of 3:36.3, 3:36.4, 3:36.9, 3:34.4, 3:33.7, 3:33.5, 3:32.8, 3:29.8. Woke up in the morning with surprisingly stiff ankles from the snowshoe use yesterday.
Sat 3/10 - filler
Sun 3/11 - filler
Tue 3/6 - filler
Wed 3/7 - filler
Thu 3/8 - PM 65 minutes mix of running and snowshoeing, to and from 10 Spencer. Used the rail trail to get into Acton, it was just as much of a slog in the snowshoes as I expected. Heart rate revving despite a slow trudge.
Fri 3/9 - PM 60 minutes incl. 8x1000 with 1 minute recoveries. I wasn't planning on doing any more running on the indoor track this season but the weather had other ideas and I see no other way to get back on the horse of doing something other than aimless jogging. Slightly less ambitious pace schedule than the last time I did this workout. Idea was for the first three to be a bit under 3:40, next three under 3:35, then whatever was left for the last two. A bit quick at the outset but pulled it off. Splits of 3:36.3, 3:36.4, 3:36.9, 3:34.4, 3:33.7, 3:33.5, 3:32.8, 3:29.8. Woke up in the morning with surprisingly stiff ankles from the snowshoe use yesterday.
Sat 3/10 - filler
Sun 3/11 - filler
3/16/18
Week of 2/26-3/4
Mon 2/26 - 80 minutes, Sonoita Creek. Hillier than expected getting into and back out of the creek itself. Followed up the run with a hike that probably covered more distance than the run.
Tue 2/27 - PM 25 minutes very easy errand run to the local Safeway and back. Very tired.
Wed 2/28 - rainy garbage
Thu 3/1 - AM 65 minutes, Douglas Springs trail. Mostly uphill to a point somewhere beyond the Bridal Wreath falls trail junction, then backtracked to the falls and hiked down with the CH. A solid effort to be sure. Yesterday's cold and rainy mess replaced by sunny warm conditions.
Fri 3/2 - PM 50 minutes, A mountain. Spent much of the morning and early afternoon hiking in Aravaipa creek, a pleasant and cool experience although it left the shoes surprisingly full of sand.
Sat 3/3 - AM 4 hours up and back along the Tanque Verde trail in Saguaro NP. Thinking I might head to the summit but the extra $10 it would have cost to drive to the trailhead vs. get there on foot, along with a 10 AM start put paid to that idea. As it was I got as far as Juniper Basin which was high enough to see snow left over from Wednesday's weather. The trip up was just as obnoxious as I had remembered with the various false summits and rollercoaster stuff once above the steep climb out of the bajada. Took a good long break, nearly 30 minutes, before heading down. The trip down was not my finest effort, threw in some walking breaks thanks to rubbery legs and general fatigue. Plenty warm at the bottom of the hill. No gila monster sightings this time.
Sun 3/4 - off, travel back home which took all the live long day. Worth it for the time spent in a warm and mostly dry climate.
Tue 2/27 - PM 25 minutes very easy errand run to the local Safeway and back. Very tired.
Wed 2/28 - rainy garbage
Thu 3/1 - AM 65 minutes, Douglas Springs trail. Mostly uphill to a point somewhere beyond the Bridal Wreath falls trail junction, then backtracked to the falls and hiked down with the CH. A solid effort to be sure. Yesterday's cold and rainy mess replaced by sunny warm conditions.
Fri 3/2 - PM 50 minutes, A mountain. Spent much of the morning and early afternoon hiking in Aravaipa creek, a pleasant and cool experience although it left the shoes surprisingly full of sand.
Sat 3/3 - AM 4 hours up and back along the Tanque Verde trail in Saguaro NP. Thinking I might head to the summit but the extra $10 it would have cost to drive to the trailhead vs. get there on foot, along with a 10 AM start put paid to that idea. As it was I got as far as Juniper Basin which was high enough to see snow left over from Wednesday's weather. The trip up was just as obnoxious as I had remembered with the various false summits and rollercoaster stuff once above the steep climb out of the bajada. Took a good long break, nearly 30 minutes, before heading down. The trip down was not my finest effort, threw in some walking breaks thanks to rubbery legs and general fatigue. Plenty warm at the bottom of the hill. No gila monster sightings this time.
Sun 3/4 - off, travel back home which took all the live long day. Worth it for the time spent in a warm and mostly dry climate.
3/15/18
Week of 2/19-2/25
Mon-Thu 2/19-2/22 - filler, i.e. 50-65 minutes easy running each day.
Fri 2/23 - off. Travel to Arizona for a desert respite from the depredations of late winter.
Sat 2/24 - filler
Sun 2/25 - 70 minutes out and back to A mountain. Not terribly creative choice of route but it never gets old either.
Fri 2/23 - off. Travel to Arizona for a desert respite from the depredations of late winter.
Sat 2/24 - filler
Sun 2/25 - 70 minutes out and back to A mountain. Not terribly creative choice of route but it never gets old either.
Week of 2/12-2/18
Mon 2/12 - filler
Tue 2/13 - 3(600,400) 90 seconds after each 600, 2 minutes after each 400. Splits: 1:54.5, 74.5, 1:54.6, 74.4, 1:53.9, 73. As I write this it happened a long time ago but I remember being pretty gassed by the end of what was a relatively short workout.
Wed 2/14 - filler
Thu 2/15 - filler
Fri 2/16 - filler
Sat 2/17 - 50 minutes easy
Sun 2/18 - USATFNE meet, 3k in just under 9:42. A result exactly in line with the uninspiring mile races of the past two weeks. At least I raced smartly, helped in no small part by wearing my watch during a track race for the first time in a very long time. Exact km splits hard to get down on Harvard's imperial track but I can say the last one was the fastest one. Worked steadily through the field of mostly teenagers as well. The inability to do anything approaching what I was able to do even a couple of years ago remains annoying and confounding but the amount of training and focus on it have been lacking for some time now.
Tue 2/13 - 3(600,400) 90 seconds after each 600, 2 minutes after each 400. Splits: 1:54.5, 74.5, 1:54.6, 74.4, 1:53.9, 73. As I write this it happened a long time ago but I remember being pretty gassed by the end of what was a relatively short workout.
Wed 2/14 - filler
Thu 2/15 - filler
Fri 2/16 - filler
Sat 2/17 - 50 minutes easy
Sun 2/18 - USATFNE meet, 3k in just under 9:42. A result exactly in line with the uninspiring mile races of the past two weeks. At least I raced smartly, helped in no small part by wearing my watch during a track race for the first time in a very long time. Exact km splits hard to get down on Harvard's imperial track but I can say the last one was the fastest one. Worked steadily through the field of mostly teenagers as well. The inability to do anything approaching what I was able to do even a couple of years ago remains annoying and confounding but the amount of training and focus on it have been lacking for some time now.
2/16/18
Week of 2/5-2/11
Mon 2/5 - PM 60 minutes easy.
Tue 2/6 - PM 50 minutes incl. 2x600, 4x200. Two days after running the whole workout at race pace I tried to go out and do a couple more 600s at race pace which was plainly a mistake. Still not recovered sufficiently from Sunday's effort. Alas this only became clear after the first repeat. In hindsight a mile at threshold pace followed by the glorified strides would have been a much more sensible choice.
Wed 2/7 - PM 55 minutes easy. Snowstorm led to an early dismissal from work which I celebrated by napping for almost 3 hours. Awoke in a confused daze. Snow was followed by rain which left the roads and sidewalks in predictably awful condition. Plenty of slush and large puddles, something of a nightmare.
Thu 2/8 - PM 65 minutes easy. Longest run of the week. Threw in some pickups near the end which felt terrible. Very cold after yesterday's horrible wintry mix which has left plenty of places resembling a hockey rink.
Fri 2/9 - PM 45 minutes, back and forth along the rail trail.
Sat 2/10 - PM 60 minutes incl. track mile. Two weeks after my previous attempt at this distance I went out and ran pretty much the same race, faster by less than a second. I had hoped to have gained some fitness over the intervening fortnight but whatever ground may have been gained in that department was surely erased by my continued folly with the poor sleep habits. By the time the weekend comes around I'm dragging ten tons of ass. More resigned than frustrated at this point. If nothing else I certainly know my current limit for the mile. The backward regression continues unabated.
Sun 2/11 - PM 60 minutes elliptigo. Brutal weather with cold and persistent rain which I tried to wait out without success. Just looking to do some kind of recovery effort after yesterday, in the end this took the form of riding the elliptigo. No pounding on the legs at least. Came close to taking a zero after taking a long nap in the afternoon. Late start as a result.
Tue 2/6 - PM 50 minutes incl. 2x600, 4x200. Two days after running the whole workout at race pace I tried to go out and do a couple more 600s at race pace which was plainly a mistake. Still not recovered sufficiently from Sunday's effort. Alas this only became clear after the first repeat. In hindsight a mile at threshold pace followed by the glorified strides would have been a much more sensible choice.
Wed 2/7 - PM 55 minutes easy. Snowstorm led to an early dismissal from work which I celebrated by napping for almost 3 hours. Awoke in a confused daze. Snow was followed by rain which left the roads and sidewalks in predictably awful condition. Plenty of slush and large puddles, something of a nightmare.
Thu 2/8 - PM 65 minutes easy. Longest run of the week. Threw in some pickups near the end which felt terrible. Very cold after yesterday's horrible wintry mix which has left plenty of places resembling a hockey rink.
Fri 2/9 - PM 45 minutes, back and forth along the rail trail.
Sat 2/10 - PM 60 minutes incl. track mile. Two weeks after my previous attempt at this distance I went out and ran pretty much the same race, faster by less than a second. I had hoped to have gained some fitness over the intervening fortnight but whatever ground may have been gained in that department was surely erased by my continued folly with the poor sleep habits. By the time the weekend comes around I'm dragging ten tons of ass. More resigned than frustrated at this point. If nothing else I certainly know my current limit for the mile. The backward regression continues unabated.
Sun 2/11 - PM 60 minutes elliptigo. Brutal weather with cold and persistent rain which I tried to wait out without success. Just looking to do some kind of recovery effort after yesterday, in the end this took the form of riding the elliptigo. No pounding on the legs at least. Came close to taking a zero after taking a long nap in the afternoon. Late start as a result.
2/12/18
Week of 1/29-2/4
Mon 1/29 - PM 65 minutes easy.
Tue 1/30 - PM 65 minutes incl. 8x1000. Cruise reps with 1 minute recoveries. The plan was to do the first two in 3:40, then the next two in 3:35, then two @3:30 and finally the last two in 3:25. That pattern held through the first six but the final progression proved a bridge too far and I had to hold at 3:30 for the seventh rep before finishing off the workout with a 3:28. Overall a solid workout.
Wed. 1/31 - PM 55 minutes easy. Late start as usual.
Thu 2/1 - PM 60 minutes easy. Had hoped to go a bit longer.
Fri 2/2 - PM 30 minutes elliptigo. No time for anything more as I was pressed for time as it is. Quite cold and windy outside so staying indoors was a welcome respite.
Sat 2/3 - PM 65 minutes easy, back and forth along the rail trail mostly after starting out up Thompson to Sudbury Road. Not feeling terribly energetic after a day spent outside freezing my ass off. A brief nap helped a great deal to warm up at least. Workout gets pushed back a day, no chance to do it today. Cold.
Sun 2/4 - PM 50 minutes incl. 600, 800, 600 on the track. Short workout with long recoveries, 4.5-5 minutes in fact. Shooting for mile pace on each one. The 600s went in 1:48.8 and 1:47.7 which was good but the 800 was 2:27 which was disappointing. That extra lap made quite the difference apparently.
Tue 1/30 - PM 65 minutes incl. 8x1000. Cruise reps with 1 minute recoveries. The plan was to do the first two in 3:40, then the next two in 3:35, then two @3:30 and finally the last two in 3:25. That pattern held through the first six but the final progression proved a bridge too far and I had to hold at 3:30 for the seventh rep before finishing off the workout with a 3:28. Overall a solid workout.
Wed. 1/31 - PM 55 minutes easy. Late start as usual.
Thu 2/1 - PM 60 minutes easy. Had hoped to go a bit longer.
Fri 2/2 - PM 30 minutes elliptigo. No time for anything more as I was pressed for time as it is. Quite cold and windy outside so staying indoors was a welcome respite.
Sat 2/3 - PM 65 minutes easy, back and forth along the rail trail mostly after starting out up Thompson to Sudbury Road. Not feeling terribly energetic after a day spent outside freezing my ass off. A brief nap helped a great deal to warm up at least. Workout gets pushed back a day, no chance to do it today. Cold.
Sun 2/4 - PM 50 minutes incl. 600, 800, 600 on the track. Short workout with long recoveries, 4.5-5 minutes in fact. Shooting for mile pace on each one. The 600s went in 1:48.8 and 1:47.7 which was good but the 800 was 2:27 which was disappointing. That extra lap made quite the difference apparently.
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