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