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.
5/7/18
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.
4/10/18
Week of 3/25-4/1
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.
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.
4/4/18
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.
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