11/13/16 to 11/19/16: Decent Training

This week was probably closer to 'meh' than it was to decent in terms of training.  The track workout on Tuesday was done in awful conditions.  With heavy winds and a driving rain, I was soaked to the bone with probably 8-10lbs of wet clothes by the end.  The strong headwind on the back stretch had me feeling all over the place in terms of pacing, but since it was a solo effort - it kind of gets chalked up to an ok workout for developing mental toughness.

After Tuesday night I was having some pretty rough aches and pains on my left side.  My knee was feeling tight, and I developed a tender spot on my shin as well.  I once again had to skip the track on Thursday to keep both of those issues at bay, but I did a solid "workout" of 30 x 100 meters starting on the minute.  I say, "workout," because it's not super exhausting.  I pulled this idea from Nate Jenkins' blog, and he summarized the workout as follows:

Generally speaking the key to 100's for me is time, they are about 15 seconds long. That means they are alactic. Ie no lactic acid is produced. This means the whole focus of your bodies energy systems is different. Now after 30 of these you will certainly hit a point where some lactic acid is produced in the muscle even with the long rests but the key is very very little is produced. The session is about running quickly with good form to build muscular strength and endurance. Now I will extend this session to 150's on 90s then 200's on 2mins, 300s on 3mins and perhaps 400's on 4mins. Keeping the global volume the same at around 3000m to 2miles. Notice the rest stay very long and the effort would stay very light. This is not a hard workout. This is not a session to work hard in. This is a session to focus on relaxation at speed. A session to float through. As such even as I increase as I have described on alternate weeks I will go back to the 100's and frankly I have in the past and likely will in the future have long stretches where I don't do anything but the 100's because it is the easiest way to build the desired strength without straining and by avoiding that I can do the best job of teaching myself to run fast smoothly and efficiently. 

So, after reading that comment I decided to throw that in there for Thursday night.  It felt like another slow step towards mile training.

Here is the data:

13-Nov		Long Run		2:04:17		16.2		AM: Battle Road, 16+ at 7:40/mile.
		Off		0:00:00		0		PM: Off.
14-Nov		Moderate		1:15:56		10.03		AM: 10+ commute at 7:34/mile.
		Easy		1:17:12		10.08		PM: 10+ at 7:40/mile.
15-Nov		Easy		0:49:48		6.18		AM: 6+ at around 8 per.  Shorter run due to an 8am meeting.  What a slog though anyways.
		Harvard Track		1:47:14		13.56		PM: Commute home and to track.  Pouring rain and driving winds.  (1000/600/400x2/200x2)x2.  5k and mile pacing, but it was all over the place.  Had probably 8lbs of wet clothing on, and the headwind was brutal.  Good character builder, but bad habit builder as my form was shit on the backstretch.
16-Nov		Easy		1:16:45		10.03		AM: 10+ at 7:39/mile.  Left knee a bit sore.  Shins are both tender.  Need new shoes.
		Easy		1:10:12		8.72		PM: 6m very easy home, then 2m around Fresh Pond with Eli.  Left shin was pretty sore on the commute, didn't feel it at all around Fresh Pond.  Iced it though.
17-Nov		Easy		1:12:36		9.08		AM: 9+ at 8:00/mile.  Left shin didn't get worse, but it was tender.  Iced it at work.
		30x100m (15seconds)		0:50:21		6.28		PM: 6+ at 8:00/mile.  Mixed in 30x 15s starting on the minute.  Aiming for fast and relaxed w/full recovery.
18-Nov		Easy		0:49:46		6.08		AM: 6+ at 8:11/mile.  Mixed in some drills.  Left shin was meh.
		Easy		0:37:42		4.73		PM: 4+ easy, then drive to Plympton.
19-Nov		Kingston Turkey Trot		0:52:00		7.2		AM: Kingston Turkey Trot, 2nd place.  Long course, and once again they need to put out some cones or something.
		Easy		0:00:00		0		PM: Off.

1000-3:30.5

600-2:00.24

400-1:16.43

400-1:18.00

200-36.01

200-36.28

1000-3:29.1

600-2:01.35

400-1:16.82

400-1:13.83

200-36.06

200-33.15

Total: 108.17

11/6/16 to 11/12/16: Slow Transition to Mile Training

I had written out a training schedule that would have had me well into some mile specific training by this point, but for some reason I haven't been able to make the transition.  Part of it has to do with my schedule and other things getting in the way, and part of it probably has to do with my level of energy.  I would love to be able to squeeze in some work on a Thursday morning, but I'm not sure my legs are even capable of running 70 second 400s at 7:30am.  Nonetheless, I think that may happen soon.

Terry's workouts have been a big boost in keeping the transition moving in the right direction though.  The workout three weeks ago that included 400x6 at 3k pace starting every 2min was tough, but fantastic timing in the schedule.  This week's workout included 200x7 starting every 60 seconds, and once again fit very nicely in the transition.  So, while I'd love to have a full session of mile specific stuff on Thursday's, it's not to my benefit to force the issue.  Maybe this slow transition is the best transition.

The stuff:

6-Nov		Long Run		2:05:06		16.18		AM: Battle Road, 16 at 7:43/mile.
		Off		0:00:00		0		PM: Got in a nice nap. No double.
7-Nov		Moderate		1:16:15		10.06		AM: 10+ at 7:35/mile.  Mild headache, but legs felt good.
		Easy		1:19:06		10.04		PM: 10+ at 7:53/mile.
8-Nov		Easy		1:12:00		9.22		AM: 9+ at 7:50ish/mile.  Bumped into Julia and ran for a bit with company.
		Harvard Track		2:10:32		15.85		PM: Commute home and to track.  800/1200/1000/800/400/200x7.  5k/8k/mile pacing.  200s started every 60s.  So an average of about 25s rest.  Really good workout and very challenging.  A great primer for mile/3k stuff.
9-Nov		Easy		1:11:00		9.12		AM: 9+ 7:45/mile.
		Easy		0:58:00		7.16		PM: 7+ at around 8 per, some with Raleigh.  Dark and was slow on purpose.
10-Nov		Easy		1:18:01		10.01		AM: 10+ at 7:48/mile.
		Easy		0:45:53		6.21		PM: 6+ at 7:23/mile.
11-Nov		Very Easy		0:59:04		6.81		AM: 6+ at 8:40/mile.  Me and Eli had Raleigh off leash in the marshes.  Fun and relaxing run.
		Off		0:00:00		0		PM: Off, dinner in Ptown.
12-Nov		Off		0:00		0		AM: Off, closing up and driving.
		Easy		0:31:54		4.07		PM: 4+ at 7:50/mile.  Diverted onto the Fresh Pond golf course since it was pitch black with no headlamp.  Fun running by moonlight and saw a fox on the course as well.

Splits:

800-2:45.18

1200-4:12.15

1000-3:21.05

800-2:43.53

400-1:11.62

200-36.46

200-36.12

200-36.15

200-36.19

200-35.78

200-35.70

200-34.05

Total: 104.73

10/30/16 to 11/5/16: Tired!

Too tired to write more...Yeah, sure, whatever:

30-Oct		Long Run		2:00:33		16.15		AM: Battle Road!! 16+ at 7:27/mile.  Finished strong too.  Good stuff.
		Off		0:00:00		0		PM: Lots of lounging and stretching and whatever.
31-Oct		Easy		1:16:34		10.04		AM: 10+ at 7:37/mile.
		Moderate		1:17:36		10.09		PM: 10+ at 7:42/mile with 6 strides.
1-Nov		Easy		1:06:39		8.59		AM: 8+ at 7:45/mile.
		Harvard Track		1:30:50		11.62		PM: Commute home then drive to Harvard.  (1000,800,200)x2, 800, 600, 200.  5k for 1k and 8, 3k for 6, mile for 2s.  Pacing was slow.  Might've been a tad too chilly for shorts, but I felt good.  John Harvard's afterward.  Good time.
2-Nov		Easy		1:04:50		8.04		AM: 8+ at 8:04/mile.  Really tired.  Reeaaally tired.
		Easy		0:59:00		7.34		PM: 6+ at 7:56/mile.  Right shin was bothersome.  Celtics game in the evening and did a light jog of 1m to shake out the residual tightness.
3-Nov		Easy		1:06:10		8.1		AM: 8+ at 8:11/mile.  Right shin didn't get any worse, but I'll be keeping an eye on it.
		Easy		0:50:35		6.34		PM: 6+ at 7:58/mile.
4-Nov		Easy		1:01:04		8.03		AM: 8+ at 7:37/mile.
		Easy		0:47:18		6.38		PM: 6+ at 7:24/mile.
5-Nov		Workout		0:42:00		6.56		AM: Fresh Pond 2-lapper solo.  Won in 28:55 negative split, ~5m at 5:50/mile.  Exact same splits as last Saturday, but felt a little tougher.  Still a good tempo.
		Easy		0:00:00		0		PM: Raked the yard, that was my shakeout.

Splits:

1000-3:25.14

800-2:43.31

200-35.77

1000-3:20.74

800-2:40.62

200-35.24

800-2:39.56

600-1:54.43

200-32.15

Total: 107.28

10/16/16 to 10/29/16: Last Two Weeks

The first annual TREAD Project (Truro Running Eating and Drinking) went well, but oddly I ran less than I otherwise would have!  That worked out fine though; I think my legs appreciated a bit more easy singles to end the week.  That Sunday long run on the 23rd was fun as well.  I'm sure that not everyone enjoy it (Kevin! cough cough...), but sometimes it's good to get lost and run a bit on some trails!!

The following week went unexpectedly well, hitting 111 total for the week.  Most encouraging was the workout.  Terry drew up an interesting session that involved 6x400 starting the rep every two minutes.  I averaged 1:16 per 400 and obviously 44 seconds for the rest as well.  I never felt like I was pressing, so I'm hoping this is a good sign of being ready to start mile/3k training in earnest.  That may have to wait a bit though as I want my shins and calves to be as close to 100% before I start hammering out fast reps.

Here:

16-Oct		Paddy's Shuffle 3m *Pub		1:05:00		8		AM: 5th place in 16:03.  Went out with the intent to hang tough, then they pulled away at the start of the second mile.  Next year the Shelleleigh will be mine.
		Off		0:00:00		0		PM: Got in a great nap.
17-Oct		Easy		1:01:59		8.32		AM: 8+ at 7:27/mile.  Good pace.
		Moderate		1:37:00		12.12		PM: 12+ at 8/mile w/four Poplar strides.  Quicker than that for the first 10, then around Fresh Pond super slow with Raleigh who was being a pain in the ass.
18-Oct		Easy		1:18:56		10.06		AM: 10+ at 7:52/mile.
		Harvard Track		1:59:16		15.04		PM: Commute home and to track. (600x3)x2, (400x3), (200x3), 600 @5-3K, 400 @3K-Mile, 200 @Mile pace, 1min rest, 200m between sets.  Started the workout really low on energy, but hit the splits pretty well.
19-Oct		Easy		0:42:29		5.07		AM: 5+ at 8:22/mile.  Man, my legs were not warming up this morning and the 8am meeting really screws up my routine.  Very tired.
		Easy		1:05:38		8.26		PM: 8+ at a still slow pace.
20-Oct		Easy		1:11:43		9.13		AM: 9+ at just above 7:50/mile.
		Tempo/Hills		0:57:55		7.89		PM: Commute home then an easier tempo with Terry.  1-lap averaging probably 6:20.
21-Oct		Easy		0:58:03		7.07		AM: 7+ with Tom, Eli, Kristi and Raleigh for the first run of TREAD.
		Easy		0:00:00		0		PM: It was raining pretty good and we decided against everyone coming back with drenched clothes.  Did some random exercises then had beer and tacos!
22-Oct		Workout		1:20:00		10.01		AM: Drove to Jonathan's for an interesting trail run. Tom and I tacked on an extra 4 at a pretty solid clip on hilly roads.
		Easy		0:00:00		0		PM: Folks arrived and we had a fun time between Jonathan's and pizza at our place.
23-Oct		Long Run		2:09:11		16.01		AM: Got a little bit lost, but this was a fun trail run with the group.  Those of us running extra mileage dialed it in pretty good after beating up our legs on the hilly trails/dunes.
		Off		0:00:00		0		PM: Did a lot of cleaning then drove home to Cambridge.
24-Oct		Easy		1:14:36		10.08		AM: First mile slow, then felt pretty good and averaged around 7:15/mile for the remaining nine.
		Moderate		1:11:01		10.03		PM: 10+ at 7:05/mile.
25-Oct		Easy		1:03:10		8.23		AM: 8+ at 7:40/mile.
		Harvard Track		2:06:07		15.55		PM: Commute home then to track. 800/1000/1200/400x6/200.  5k, 8k, 3k, mile pacing with the 400s starting every 2min - so basically 42 seconds rest.  Everything was slow due to the wind, but the 400s averaged around 1:16 - pleased with that considering the effort felt totally relaxed.
26-Oct		Easy		1:06:53		8.29		AM: 8+ at 8 per.  Really tired.
		Easy		0:51:02		6.39		PM: 6+ at 8:00/mile.
27-Oct		Easy		1:09:31		9.03		AM: 9+ at 7:42/mile.
		Easy + 10x35s		1:05:57		8.44		PM: 8+ at 7:49/mile.
28-Oct		Easy		0:47:00		6.09		AM: 6+ at 7:43/mile.
		Easy		0:46:19		6.09		PM: 6+ at 7:37/mile
29-Oct		Workout		0:44:00		6.79		AM: Fresh Pond 2-lapper solo.  Won in 28:55 negative split, ~5m at 5:50/mile.  That was a good tempo.  Went well.
		Easy		0:00:00		0		PM: Rest.

10/18 Splits:

600-2:00

600-1:56

600-1:54

600-2:01

600-1:56

600-1:55

400-1:14

400-1:12

400-1:11

200-35

200-34

200-29

10/25 Splits:

800-2:48

1000-3:31

1200-4:16

400-1:18

400-1:18

400-1:18

400-1:16

400-1:16

400-1:13

200-35.44

10/16 - 10/22 Total: 100.97

10/23 - 10/29 Total: 111.02