Mon 3/26 - 55 minutes easy
Tue 3/27 - PM 50 minutes incl. 4x500. Aiming to run mile pace with recoveries double the time of each repeat. As hard as I thought it would be, particularly in light of not feeling particularly energetic going in. 93.4, 93, 92.8, and 93.4, not terribly impressive. Happy to make it through in one piece.
Wed 3/28 - off. Super tired.
Thu 3/29 - PM 60 minutes easy
Fri 3/30 - AM 65 minutes incl. 8x300, 4x200. Tried out a "Centro" style workout with the 300s being run at something theoretically around 5k pace with 100 meter float recoveries. This became predictably challenging near the end but still manageable. Then a 15 minute jog followed by the 200s. I would have liked to have done 6 reps but as usual I was pressed for time and in addition didn't want to do anything untoward to the right calf. 300s were mostly between 61 and 62 with the recoveries taking around 25 seconds. I was hoping for a second faster for each part. End result was 3200 meters in 11:33. 200s went in 34, 35.5, 34.6, and 34.7. 400 meter jogs in between each which for me is like doing full recovery. Second and last rep had the wind in my face, it was obnoxious all morning but got stronger by the end. Sticky and somewhat gross conditions overall.
Sat 3/31 - AM 45 minutes very easy, Lincoln woods. Not feeling particularly spry and so the run was cut short. Took a nap after lunch in hopes I might feel better for an evening run. PM 35 minutes easy. Late start and nothing to write home about but picked up some steam in the last 10 minutes.
Sun 4/1 - PM 75 minutes easy. Supposed to be a long run, but after the last two days the length got cut back and it became a full-on foraging expedition along South Acton and Tuttle Road in Stow. That time of year.
4/10/18
4/4/18
Week of 3/19-3/24
Mon 3/19 - PM 55 minutes easy
Tue 3/20 - 65 minutes easy
Wed 3/21 - PM 45 minutes elliptigo. Super late start, forecast snow storm didn't quite materialize to the degree forecast but still miserable enough that I didn't feel like going to all the trouble of dressing up to head outside.
Thu 3/22 - PM 65 minutes. Tried to muster up the initiative to do something of substance, it wasn't happening.
Fri 3/23 - PM 50 minutes easy incl. some brief pickups near the end. Left hamstring feeling a bit off. Started later than I would like.
Sat 3//24 - AM 70 minutes incl. 3x3k with 4 minute recoveries. First workout at Bentley in a long long while. Ran the workout on the Linden loop which is just under a mile long, two loops apiece for the repeats. Did the first one too quickly and paid for it the rest of the way. Left leg held up well enough. Warmer than expected.
Sun 3/25 - PM 80 minutes easy
Tue 3/20 - 65 minutes easy
Wed 3/21 - PM 45 minutes elliptigo. Super late start, forecast snow storm didn't quite materialize to the degree forecast but still miserable enough that I didn't feel like going to all the trouble of dressing up to head outside.
Thu 3/22 - PM 65 minutes. Tried to muster up the initiative to do something of substance, it wasn't happening.
Fri 3/23 - PM 50 minutes easy incl. some brief pickups near the end. Left hamstring feeling a bit off. Started later than I would like.
Sat 3//24 - AM 70 minutes incl. 3x3k with 4 minute recoveries. First workout at Bentley in a long long while. Ran the workout on the Linden loop which is just under a mile long, two loops apiece for the repeats. Did the first one too quickly and paid for it the rest of the way. Left leg held up well enough. Warmer than expected.
Sun 3/25 - PM 80 minutes easy
3/29/18
Week of 3/12-3/18
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.
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.
3/19/18
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.
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