Mon 5/14 - PM 60 minutes easy, Brookline/Boston. A good chunk along the river path and back through Allston. Not feeling terribly energetic. Sunny and quite warm compared to what we've endured most of this spring.
Tue 5/15 - PM 45 minutes easy. Late start after waiting out the thunder and lightning that swept through late in the afternoon into the early evening hours. Dropped the temperature about 20 degrees and made for somewhat clammy conditions.
Wed 5/16 - PM 45 minutes incl. 3(3x300). 1R between reps and 4.5-5R between sets. First set supposed to be 3k pace, then mile pace for the second set, and finally at least that quick for the final set. Plateaued on the last set which I could feel coming, a bit ambitous at the start and overbaked the third and fifth repeats. Average HR not dropping much if at all by the third set. Still, this session went a bit better than many previous ones recently. Splits:
57.1(152) - 1R(148) - 56.8(155) - 1R(147) - 55.8(156) - 5R(129)
54.1(156) - 1R(152) - 53.8(159) - 1R(154) - 54.5(161) - 4.5R(132)
53.8(156) - 1R(156) - 53.9(160) - 1R(156) - 54.2(163) max. 174
Thu 5/17 - PM 70 minutes, Lincoln woods. Took a while to get out on the trail, slow start with some stiffness from yesterday but eventually felt decent enough.
Fri 5/18 - PM 45 minutes easy, rail trail to S. Acton and back. Not terribly motivated to run this evening.
Sat 5/19 - AM 75 minutes easy, if not very easy. Rail trail to S. Acton and then on to Lower Village via Liberty/Red Acre, back via Pompositicut/Summer Street. Longer than I probably should have gone, although took it easy throughout. Mugginess has rolled in and rain started just as I was wrapping things up.
Sun 5/20 - AM 90 minutes incl. half marathon. Uninspired effort on maybe 3.5 hours sleep. My pipe dream goal of running something close to 6 minute pace went by the boards after the first 3 miles. From there after shedding my annual nemesis/barnicle who glued himself to my back from mile 1 to a bit after mile 3 the focus was on winning the old fart prize. Even that wasn't to be as I was stalked and taken down soon after the 8 mile mark and left to spend the last third of the race in full on get it over with mode. Surprised that the last 3 miles went in under 21 minutes, it was that bad. A good 8 minutes slower overall than my first try at this course four years ago. As an added bonus developed a serious hot spot on the bottom of my right foot, similar to every time I try to run a long hard effort it seems. Rain came just after I finished which would have been nice during the race but what can you do. The true punch in the nuts came when I realized that the generous prize structure of the past had been yanked by the race director. Which means I spent five hours driving and ran a hard 13 miles for nothing. On the bright side, I won't ever have to bother with this event again. With the carrot of the prize money it was worth the trip but otherwise something of a chore. Never again will I have to run around the depressingly decrepit Berkshire Mall parking lot so there's that. Splits:
5:59 (big mistake)
6:20
6:01
6:20
6:17
6:24
6:30
6:21
6:35
6:51
6:38
6:32
7:02
5/23/18
5/14/18
Week of 5/7-5/13
Mon 5/7 -PM 70 minutes easy, Lincoln woods. A nice day for being outside. Feeling a bit more energetic than yesterday.
Tue 5/8 - PM 45 minutes incl. 4x400, 2x400, 400. A minute rest between reps and five minutes between sets. First set supposed to be at mile pace, which I suppose it was and the short recovery time stripped away any delusions otherwise. Flailing more than a bit on the fourth rep. Saved something for the final "set" of one. Avg. HR didn't quite make it back under 120 over the long breaks between sets but it came close. Splits:
74.6 (154) - 1R (153) - 74.2 (161) 1R (157) - 75.4 (163) - 1R (158) - 76.4 (164)
5R (122)
74.1 (156) - 1R 9158) - 74.1 (164)
5R (124)
71.5 (159)
Wed 5/9 - PM 75 minutes easy, Lincoln woods. Breezy and sun drenched day, trails impossible to resist.
Thu 5/10 - PM 60 minutes easy.
Fri 5/11 - PM 50 minutes incl. 4(1200, 200). A long while since the last time I did this particular session, theoretically a mix of elements. 200m jog recoveries throughout which became increasingly stressful. Average HR topped out over 160 starting with the third 200, in hindsight a sign that my goose was just about cooked. Thought there was more in the tank for the final 200 but that wasn't the case. I wonder how much that could have been forestalled had the recovery jogs been a bit slower, like 60 instead of 55 seconds. Cool and fairly still conditions. Took a long time to get out the door. Splits:
3:39.4 (146) - 53.8 (151) - 39.2 (154) - 54.9 (155) - 6:07.2
3:38.2 (157) - 54.6 (155) - 38.8 (157) - 56.3 (158) - 6:08.0
3:37.5 (161) - 54.4 (158) - 38.5 (162) - 55.4 (161) - 6:05.8
3:37.1 (163) - 55.2 (160) - 39.0 (163) - 62.4 (157) - 6:13.7
Sat 5/12 - AM 50 minutes, started out easy, eventually picked up to something quicker than that.
Sun 5/13 - AM 1:45 or thereabouts, very easy to easy. First 45 minutes or so with the CH in Area 51, in gloomy chilly conditions. Returned to home for an extra layer before heading out alone for round 2 which was a mostly lazy and at times wandering jaunt to South Acton incl. a spell on Great Hill. Took plenty of breaks throughout and threw in 5 short pickups on the way in.
Tue 5/8 - PM 45 minutes incl. 4x400, 2x400, 400. A minute rest between reps and five minutes between sets. First set supposed to be at mile pace, which I suppose it was and the short recovery time stripped away any delusions otherwise. Flailing more than a bit on the fourth rep. Saved something for the final "set" of one. Avg. HR didn't quite make it back under 120 over the long breaks between sets but it came close. Splits:
74.6 (154) - 1R (153) - 74.2 (161) 1R (157) - 75.4 (163) - 1R (158) - 76.4 (164)
5R (122)
74.1 (156) - 1R 9158) - 74.1 (164)
5R (124)
71.5 (159)
Wed 5/9 - PM 75 minutes easy, Lincoln woods. Breezy and sun drenched day, trails impossible to resist.
Thu 5/10 - PM 60 minutes easy.
Fri 5/11 - PM 50 minutes incl. 4(1200, 200). A long while since the last time I did this particular session, theoretically a mix of elements. 200m jog recoveries throughout which became increasingly stressful. Average HR topped out over 160 starting with the third 200, in hindsight a sign that my goose was just about cooked. Thought there was more in the tank for the final 200 but that wasn't the case. I wonder how much that could have been forestalled had the recovery jogs been a bit slower, like 60 instead of 55 seconds. Cool and fairly still conditions. Took a long time to get out the door. Splits:
3:39.4 (146) - 53.8 (151) - 39.2 (154) - 54.9 (155) - 6:07.2
3:38.2 (157) - 54.6 (155) - 38.8 (157) - 56.3 (158) - 6:08.0
3:37.5 (161) - 54.4 (158) - 38.5 (162) - 55.4 (161) - 6:05.8
3:37.1 (163) - 55.2 (160) - 39.0 (163) - 62.4 (157) - 6:13.7
Sat 5/12 - AM 50 minutes, started out easy, eventually picked up to something quicker than that.
Sun 5/13 - AM 1:45 or thereabouts, very easy to easy. First 45 minutes or so with the CH in Area 51, in gloomy chilly conditions. Returned to home for an extra layer before heading out alone for round 2 which was a mostly lazy and at times wandering jaunt to South Acton incl. a spell on Great Hill. Took plenty of breaks throughout and threw in 5 short pickups on the way in.
5/10/18
Week of 4/30 - 5/6
Mon 4/30 - PM 70 minutes easy, Lincoln woods. Tired
Tue 5/1 - PM 65 minutes easy. Still tired.
Wed 5/2 - PM 55 minutes incl. 4x1200, 4x200. In need of something a little less intense than the sesssions I tried last week and this fit the bill. Cruise pace on the 1200s with 60 second recoveries after each, then quicker for the 200s but not as quick as I'd like with 200 jog recoveries. The average HRM per lap data lends an added dimension to the numbers not that I'm actively adjusting the pace or effort during the workout based on what it's spitting out. Not thrilled with how high the heart rate got toward the end of the 1200s given how pedestrian the pace was. Splits:
4:27.2 - 90.6 (142), 88.8 (158), 87.8 (161)
1R (134)
4:26.2 - 87.6 (153), 89.4 (164), 88.2 (166)
1R (141)
4:25.5 - 86.9 (154), 89.1 (165), 88.5 (167)
1R (143)
4:24. 0 - 87.8 (157), 88.1 (168), 88.1 (168)
1R (146)
37.0 (155)/75.2 (160)
37.6 (162)/75.1 (160)
37.9 (164)/75.1 (160)
37.3 (163)
Thu 5/3 - PM 60 minutes easy
Fri 5/4 - PM 70 minutes easy, Lincoln woods. Not up for anything more than jogging.
Sat 5/5 - AM 50 minutes incl. road mile. Dragging terribly during warmup, felt completely listless. Took the first quarter of the race to get going. Did a decent job of measuring effort throughout and made my move when the early leaders faltered just before 3/4 but one of them was able to rally and get me back. Windy morning
Sun 5/6 - PM 80 minutes easy. Took a while to get going today.
Tue 5/1 - PM 65 minutes easy. Still tired.
Wed 5/2 - PM 55 minutes incl. 4x1200, 4x200. In need of something a little less intense than the sesssions I tried last week and this fit the bill. Cruise pace on the 1200s with 60 second recoveries after each, then quicker for the 200s but not as quick as I'd like with 200 jog recoveries. The average HRM per lap data lends an added dimension to the numbers not that I'm actively adjusting the pace or effort during the workout based on what it's spitting out. Not thrilled with how high the heart rate got toward the end of the 1200s given how pedestrian the pace was. Splits:
4:27.2 - 90.6 (142), 88.8 (158), 87.8 (161)
1R (134)
4:26.2 - 87.6 (153), 89.4 (164), 88.2 (166)
1R (141)
4:25.5 - 86.9 (154), 89.1 (165), 88.5 (167)
1R (143)
4:24. 0 - 87.8 (157), 88.1 (168), 88.1 (168)
1R (146)
37.0 (155)/75.2 (160)
37.6 (162)/75.1 (160)
37.9 (164)/75.1 (160)
37.3 (163)
Thu 5/3 - PM 60 minutes easy
Fri 5/4 - PM 70 minutes easy, Lincoln woods. Not up for anything more than jogging.
Sat 5/5 - AM 50 minutes incl. road mile. Dragging terribly during warmup, felt completely listless. Took the first quarter of the race to get going. Did a decent job of measuring effort throughout and made my move when the early leaders faltered just before 3/4 but one of them was able to rally and get me back. Windy morning
Sun 5/6 - PM 80 minutes easy. Took a while to get going today.
5/7/18
week of 4/23-4/29
Mon 4/23 - PM 70 minutes easy
Tue 4/24 - PM 55 minutes incl. 2(3x200), 400. Short workout with short rest between reps (40 seconds) and longer between sets. That said the splits were the quickest thus far this season, although the final 400 was a bit of a letdown. Breeze blowing as usual but from a different direction. Splits:
33.7/35.2/34.7
5R
33.3/35.3/35.7
7.5R
72
Wed 4/25 - PM 65 minutes very easy. Left leg stiff from yesterday.
Thu 4/26 - PM 50 minutes easy. Late start.
Fri 4/27 - PM 45 minutes incl. 11x200. Aborted attempt at another Centro style workout, with the idea being 8 laps worth of 200 hard 100 float followed by a 20-25 minute run then some kind of faster turnover stuff. The first part is the only thing that actually happened. Too late a start and feeling far to wrung out from a week of solidly late bedtimes to get through the whole thing. 200s felt harder than they should have for that speed and the floats were more sink than float. Making things more interesting was the use of a heart rate monitor for the first time in about 20 years. Looking to see what the patterns emerge in the course of interval and threshold workouts, for tonight's the steady upward climb and the fact I maxed out in the mid 160s (average HR for the split) were both telling. Splits:
40.6 (130) 27.8 (151)
41.3 (154) 27.3 (155)
40.8 (155) 25.9 (157)
41.0 (158) 27.0 (159)
40.6 (159) 25.6 (162)
40.5 (161) 26.3 (163)
40.8 (162) 26.3 (163)
40.6 (163) 26.1 (164)
40.2 (165) 26.3 (165)
39.8 (166) 28.3 (165)
40.3 (163)
Sat 4/28 - AM 60 minutes very easy, Area 51. Sunny and somewhat warm for once. Tired and not moving quickly at all. Left hamstring and glute not stuck terribly bad from yesterday at least.
Sun 4/29 - AM 70 minutes incl. 5k road race. Umpteenth time at Groton, not my best or most inspired effort here or in general but good enough on the day. Flat and tired as per usual, feeling particularly drag-ass during the warmup jog. Kiddies took the lead early on, one of them looked like he might stick but he crumbled soon after the mile mark. From there it was playing keep away with the other old fart who was trying to stalk me. The hill just after the two mile mark helped in maintaining/extending that separation. If mile markers are to be believed the first two miles were relatively consistent and the third mile was much slower, even accounting for the change in terrain. I was also likely running out of gas. End result was the same mid 17:30s sub-mediocrity. Longish puttering cooldown. Spitting rain showers with clammy cool conditions.
Tue 4/24 - PM 55 minutes incl. 2(3x200), 400. Short workout with short rest between reps (40 seconds) and longer between sets. That said the splits were the quickest thus far this season, although the final 400 was a bit of a letdown. Breeze blowing as usual but from a different direction. Splits:
33.7/35.2/34.7
5R
33.3/35.3/35.7
7.5R
72
Wed 4/25 - PM 65 minutes very easy. Left leg stiff from yesterday.
Thu 4/26 - PM 50 minutes easy. Late start.
Fri 4/27 - PM 45 minutes incl. 11x200. Aborted attempt at another Centro style workout, with the idea being 8 laps worth of 200 hard 100 float followed by a 20-25 minute run then some kind of faster turnover stuff. The first part is the only thing that actually happened. Too late a start and feeling far to wrung out from a week of solidly late bedtimes to get through the whole thing. 200s felt harder than they should have for that speed and the floats were more sink than float. Making things more interesting was the use of a heart rate monitor for the first time in about 20 years. Looking to see what the patterns emerge in the course of interval and threshold workouts, for tonight's the steady upward climb and the fact I maxed out in the mid 160s (average HR for the split) were both telling. Splits:
40.6 (130) 27.8 (151)
41.3 (154) 27.3 (155)
40.8 (155) 25.9 (157)
41.0 (158) 27.0 (159)
40.6 (159) 25.6 (162)
40.5 (161) 26.3 (163)
40.8 (162) 26.3 (163)
40.6 (163) 26.1 (164)
40.2 (165) 26.3 (165)
39.8 (166) 28.3 (165)
40.3 (163)
Sat 4/28 - AM 60 minutes very easy, Area 51. Sunny and somewhat warm for once. Tired and not moving quickly at all. Left hamstring and glute not stuck terribly bad from yesterday at least.
Sun 4/29 - AM 70 minutes incl. 5k road race. Umpteenth time at Groton, not my best or most inspired effort here or in general but good enough on the day. Flat and tired as per usual, feeling particularly drag-ass during the warmup jog. Kiddies took the lead early on, one of them looked like he might stick but he crumbled soon after the mile mark. From there it was playing keep away with the other old fart who was trying to stalk me. The hill just after the two mile mark helped in maintaining/extending that separation. If mile markers are to be believed the first two miles were relatively consistent and the third mile was much slower, even accounting for the change in terrain. I was also likely running out of gas. End result was the same mid 17:30s sub-mediocrity. Longish puttering cooldown. Spitting rain showers with clammy cool conditions.
4/30/18
Week of 4/16-4/22
Mon 4/16 - PM 50 minutes easy
Tue 4/17 -PM 55 minutes incl. mile, 6x400. More overtired garbage, had to cut short another weeknight session at Bentley. Supposed to do 8 reps but I was cooked after 6. This with relatively long recoveries of 2 minutes between the 400s as well. The numbers don't lie and they're far from impressive. Linden loop to start, just a bit slower than the pace I was running when I did the two-lappers on this same course a few Saturdays ago. Then 5.5 minutes rest before starting the 400s which were supposed to start at 3k pace and get faster from there. Mine went the other way. Splits: 79.3, 78.5, 79.7, 78.3, 80.1, 80.5. Really flat right now.
Wed 4/18 - PM 55 minutes easy
Thu 4/19 - PM 60 minutes easy
Fri 4/20 - PM 60 minutes incl. 3x200, 2x300, 500, 2x300, 3x200, 3x200. A step forward from Tuesday's dud, although still far from impressive. Made it through in one piece and did a bonus set of 200s after the main body of the workout as well. Recovery supposed to be 90 seconds after every rep which I took as a 300 jog which wound up taking between 83 and 88 seconds. The 500 was terrible, but any faster and I would have come apart at the seams on the back half of the session. Splits:
37.2, 38.2, 38.0
58.1, 57.0
98.4
56.7, 57.5, 37.7, 37.2, 37.1
10+ minute recovery jog then
34.2, 33.9, 34.5 with 2R
Sat 4/21 - PM 65 minutes easy.
Sun 4/22 - AM 85 minutes easy, Lincoln woods.
Tue 4/17 -PM 55 minutes incl. mile, 6x400. More overtired garbage, had to cut short another weeknight session at Bentley. Supposed to do 8 reps but I was cooked after 6. This with relatively long recoveries of 2 minutes between the 400s as well. The numbers don't lie and they're far from impressive. Linden loop to start, just a bit slower than the pace I was running when I did the two-lappers on this same course a few Saturdays ago. Then 5.5 minutes rest before starting the 400s which were supposed to start at 3k pace and get faster from there. Mine went the other way. Splits: 79.3, 78.5, 79.7, 78.3, 80.1, 80.5. Really flat right now.
Wed 4/18 - PM 55 minutes easy
Thu 4/19 - PM 60 minutes easy
Fri 4/20 - PM 60 minutes incl. 3x200, 2x300, 500, 2x300, 3x200, 3x200. A step forward from Tuesday's dud, although still far from impressive. Made it through in one piece and did a bonus set of 200s after the main body of the workout as well. Recovery supposed to be 90 seconds after every rep which I took as a 300 jog which wound up taking between 83 and 88 seconds. The 500 was terrible, but any faster and I would have come apart at the seams on the back half of the session. Splits:
37.2, 38.2, 38.0
58.1, 57.0
98.4
56.7, 57.5, 37.7, 37.2, 37.1
10+ minute recovery jog then
34.2, 33.9, 34.5 with 2R
Sat 4/21 - PM 65 minutes easy.
Sun 4/22 - AM 85 minutes easy, Lincoln woods.
4/27/18
Week of 4/9-4/15
Mon 4/9 - PM 60 minutes easy
Tue 4/10 - PM 50 minutes incl. 3x200, 2x300, 3x200. In theory this was to be done at 800 pace which felt like a serious ask given how little of that kind of thing I typically do. Short recovery within each set--40 seconds between 200s and a minute between the 300s--with 5 minutes break between the sets. Locked in to roughly the same pace throughout, glad that I was consistent even though the numbers are hardly impressive. This was mile pace not so very long ago. Splits:
34.6/35.2/35.0
52/1/53.6
34.9/35.3/35/4
Wed 4/11 - PM 60 minutes easy.
Thu 4/12 -PM 70 minutes easy. Legs still not feeling so hot.
Fri 4/13 - off. Not an ideal piece of scheduling but somewhat unavoidable as I went to the ballgame.
Sat 4/14 - AM 65 minutes incl. 5k road race. Went somewhat as expected, in that I felt tired and dragging from the word go. Got to bed late last night after a solid week of getting to bed too late to start with. Not much mojo to apply to the proceedings as a result. Focused solely on being top old fart which seemed to be going swimmingly until I took a peek at the halfway turnaround mark to see the only potential competition stalking me. I had been looking forward to letting up a bit in the last mile but wasn't able to as a result. Typically breezy along the shore but not overwhelming. A bit chilly but not dramatically cold or anything. Longish wandering cooldown which was a putter.
Sun 4//15 - AM 90+ minutes very easy, Lincoln woods. Meandering run back and forth in the woods similar to last Sunday in most respects.
Tue 4/10 - PM 50 minutes incl. 3x200, 2x300, 3x200. In theory this was to be done at 800 pace which felt like a serious ask given how little of that kind of thing I typically do. Short recovery within each set--40 seconds between 200s and a minute between the 300s--with 5 minutes break between the sets. Locked in to roughly the same pace throughout, glad that I was consistent even though the numbers are hardly impressive. This was mile pace not so very long ago. Splits:
34.6/35.2/35.0
52/1/53.6
34.9/35.3/35/4
Wed 4/11 - PM 60 minutes easy.
Thu 4/12 -PM 70 minutes easy. Legs still not feeling so hot.
Fri 4/13 - off. Not an ideal piece of scheduling but somewhat unavoidable as I went to the ballgame.
Sat 4/14 - AM 65 minutes incl. 5k road race. Went somewhat as expected, in that I felt tired and dragging from the word go. Got to bed late last night after a solid week of getting to bed too late to start with. Not much mojo to apply to the proceedings as a result. Focused solely on being top old fart which seemed to be going swimmingly until I took a peek at the halfway turnaround mark to see the only potential competition stalking me. I had been looking forward to letting up a bit in the last mile but wasn't able to as a result. Typically breezy along the shore but not overwhelming. A bit chilly but not dramatically cold or anything. Longish wandering cooldown which was a putter.
Sun 4//15 - AM 90+ minutes very easy, Lincoln woods. Meandering run back and forth in the woods similar to last Sunday in most respects.
4/24/18
Week of 4/2-4/8
Mon 4/2 - PM 50 minutes incl. 8x60 second hills. After much hemming and hawing I decided to go with Adams Road, right around the corner from the stretch of High Street I originally had in mind. The hill in question wasn't a uniform slope and leveled off near the top but overall it felt like it served the purpose.
Tue 4/3 - PM 60 minutes easy
Wed 4/4 - PM 55 minutes incl. 8x300. Supposed to run 3(3x300) starting at 3k pace and getting down to mile pace. A minute between reps and 3 minutes between sets. Really there was no getting down to speak of and I had to bag out of the last repeat. Flat and tired from the jump and felt listless. Started the warmup in a downpour which was followed quickly by stiff winds as the cold front arrived. Not exactly delightful conditions. Splits:
57.9, 57.7, 58.2
57.4, 56.6, 57.8
56.8, 58.4
Thu 4/5 - PM 60 minutes easy
Fri 4/6 - PM 45 minutes
Sat 4/7 - AM 60 minutes incl. 8k on Longfellow loop. Absolute garbage, no progressing of the pace to speak of and running laughably slow to begin with. At no point did the 6:15 pace feel like it should have. Splits:
6:13/6:20/2:58
6:13/6:16/2:56
Sun 4/8 - AM 90 minutes easy, Lincoln woods. Wandering putter back and forth on the trails.
Tue 4/3 - PM 60 minutes easy
Wed 4/4 - PM 55 minutes incl. 8x300. Supposed to run 3(3x300) starting at 3k pace and getting down to mile pace. A minute between reps and 3 minutes between sets. Really there was no getting down to speak of and I had to bag out of the last repeat. Flat and tired from the jump and felt listless. Started the warmup in a downpour which was followed quickly by stiff winds as the cold front arrived. Not exactly delightful conditions. Splits:
57.9, 57.7, 58.2
57.4, 56.6, 57.8
56.8, 58.4
Thu 4/5 - PM 60 minutes easy
Fri 4/6 - PM 45 minutes
Sat 4/7 - AM 60 minutes incl. 8k on Longfellow loop. Absolute garbage, no progressing of the pace to speak of and running laughably slow to begin with. At no point did the 6:15 pace feel like it should have. Splits:
6:13/6:20/2:58
6:13/6:16/2:56
Sun 4/8 - AM 90 minutes easy, Lincoln woods. Wandering putter back and forth on the trails.
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