1/10/16 to 1/16/16: Winter Training Continues

The weather has finally turned cold, and it sucks.  The week started with some heavy rains for the CSU long run - nothing like two and a half hours in the rain.  At least it was ~40-50 degrees though.  Still, I was chilled to the bone afterward and decided to stop at 19 instead of continuing for that one extra mile.

The mild temps were quickly gone, and by Wednesday I was running on patches of ice.  The joys of winter in New England...

Here is running:

10-Jan		Long Run		2:26:02		19.01		Long run from David & Amory's.  19m in the rain.  A good day to have a group.
		Off		0:00:00		0		Did some stretching and a decent amount of pushups, situps, etc.
11-Jan		Easy		0:52:04		7.05		AM: Morning commute averaging 7:23/mile.
		BU Track		1:55:04		15.14		PM: Commute home + run to BU for 11+, then workout.  800x3/(400x4)x2, 8s at 5k pace 4s at mile pace.  60s rest between the 4s within each set.  Ran 2x100 in spikes as well.
12-Jan		Easy		1:04:02		8.22		AM: Commute at 7:47/mile.  Dropped off the Subaru at the mechanic before work and had a little time to tack on a bit.  Legs aren't quite as sore as expected.
		Easy		0:49:23		6.2		PM: Commute home at 8/mile.  Felt pretty tired.
13-Jan		Easy		0:56:16		7.05		AM: Commute at 8/mile.  Cold, icy, and a crazy headwind.
		Easy		0:47:40		6.18		PM: Ran to pick up Subaru, 6+ at 7:43/mile.
14-Jan		Easy		0:54:44		7.05		AM: Commute at 7:46/mile.  Really uncomfortable run, started to cough to the point of almost puking.  Just some nastiness, not sick.
		Longer Tempo w/Appleton Hills Included		0:55:56		8.45		PM: Commute home was my workout.  Ran at a quicker pace of 6:37/mile, and included three up and down hills on Appleton.  Most of this was done with a backpack, and all of it in my heavy trainers.  A solid evening before the Institute for Inclusive Security Gala - fun stuff.
15-Jan		Easy		0:53:06		7.05		AM: Commute along the Charles as usual.  Felt pretty good and averaged ~7:32/mile.
		Easy		0:46:32		6.2		PM: Commute home easy at 7:30/mile.
16-Jan		Fresh Pond 1-Lap				4.07		AM: Limited warm up in really crappy weather.  Won the Fresh Pond 1-lapper in a relaxed ~14:30.  At some point I'd like to extend this to 3 laps, but not today.  Today I just wanted to get in a couple quicker miles then recover.
		Easy		0:00:00		0		PM: Off.

Splits:

800-2:38.35

800-2:39.07

800-2:38.51

400-1:11.56

400-1:11.81

400-1:12.18

400-1:12.47

400-1:12.87

400-1:11.89

400-1:10.30

400-1:07.46

100-12.82

100-13.25

Total: 101.67