5/14/17 to 5/20/17: Dead Legs or a Virus or Something

What a weird week.  I was dealing with allergies a few weeks ago, and I'm pretty sure that has passed, but I may have come down with a case of dead legs or a virus...or something.  Every run this week felt like a slog, and Tuesday's track workout was the most brutal effort I've ever had.  I was keeled over after every rep, every rep was slow, and I was a salty mess when I finally got home.

Additional, on most of my runs my equilibrium would go off kilter.  If not for that, I would've suspected dead legs, but that little wrinkle makes me think it could be more.  In any case, I'm not getting worse, and if it is in fact dead legs - then when I come out the other side, hopefully I'll have that pop that I've been missing.

The Corrib Pub 5k, and Adrian Martinez Classic are right around the corner, and I need to get race ready ASAP.

The week!

14-May		Long Run		2:04:33		16.04		AM: 16 at 7:47/mile.  Really tired and meh.  Good to run on the hills of Truro though.
		Off		0:00:00		0		PM: Dinner in Plympton.
15-May		Easy		1:03:38		8.02		AM: 8+ commute at 7:56/mile.  Rainy.
		Easy + Strides		1:17:08		10		PM: 10m at 7:43/mile finishing up with 4 Poplar strides.  Great dinner.  Thanks Elizabeth.
16-May		Easy		1:02:32		8.05		AM: 8+ commute at 7:47/mile.  Beautiful day.  Felt kinda sluggish, but that's fine.
		Harvard Track		1:07:00		12.48		PM: Commute home then the worst I've ever felt for a track workout.  Everything was slow from the get go.  No pop, no nothing, but I got through it anyways.  1000x3/(400/400/400/200)x2.  5k and mile pacing w/1min rest between the 4s.  Pacing way off.  Waaaay off.
17-May		Easy		0:41:17		5		AM: Early morning meeting and still feeling the effects of yesterdays blow up.
		Easy		0:51:51		6.27		PM: 6+ at 8:16/mile.  Really warm and legs are dead.  Met up with Eli and Raleigh for the final bit of the run.
18-May		Easy		1:21:44		10.05		AM: 10m slow.  Really slogged through the first 6 or 7, then final few were at least under 8min/mile, but still sucked.
		Easy/Ultimate		0:39:41		5.14		PM: 5+ at 7:43/mile in the brutal heat.  Followed that up with Ultimate.
19-May		Easy		0:59:02		7.32		AM: 7+ slow.  Dead legs still.  Ran into Alex though, and it was great to have some company even for only a mile or so.
		Easy		0:49:56		6.39		PM: 6+ at 7:48/mile.
20-May		Easy to Moderate		0:48:27		6.35		AM: 6+ at 7:39/mile w/3m at about 6:40.  First part with Eli and Raleigh.
		Off		0:00:00		0		PM: Off.

Splits:

1000-3:26.5

1000-3:30.6

1000-3:27.3

400-1:17.8

400-1:16.3

400-1:17.7

200-36.9

400-1:19.0

400-1:16.8

400-1:16.5

200-34.5

Total: 101.11

5/7/17 to 5/13/17: Good Volume & Easing into Mile Training

I missed starting my week on Battle Road, but this was another solid week of training.  Not quite the quantity and quality of last week, but still good.

On Tuesday I was feeling incredibly worn down and likely had some sort of sinus infection, so I reluctantly skipped the CSU track workout.  I hate skipping the track, but that was the right choice.  On Wednesday, I bounced back nicely and made my way over to Danehy Park for some 200s.  I won't be able to get a long build up of mile focused work, but this workout along with a few more sessions should give my legs some pop.

Aside from that, this was a week of volume...here it is!

7-May		Long Run		2:01:26		16.03		AM: 16+ at 7:34/mile in the hills of Truro.  Really windy too, so this was a good one.
		Off		0:00:00		0		PM: Off.  Kristi's baby shower.  Good food, good times!
8-May		Easy		1:02:10		8.1		AM: 8+a t 7:40/mile.  Felt pretty good actually.  Just kind of cruising along.
		MLR		1:29:39		12.05		PM: 12+ at 7:26/mile with the final half mile very slow with Raleigh.  Included some pickups in the middle miles.
9-May		Easy		1:03:17		8.12		AM: 8+ at 7:48/mile.  Commute running.
		Easy		0:48:13		6.33		PM: 6+ at 7:37/mile.  Feeling worn down.  Felt like a toothache/sinus issue this morning.  Skipped track.
10-May		MLR		1:13:58		10.04		AM: 10+ steady.  Felt pretty good.  Averaged 7:23/mile.  That's not bad!
		Track Workout				13.00		PM: 13m averaging 7:42/mile.  Met up with Elizaebth and Raleigh for a portion, then went over to Danehy for a workout.  (200x10)/(200x5), mile pace with 1min rest between reps, full lap recovery between sets.  Feet got blistered up, otherwise would've done 10&10.  Pacing solid, and the high school track team on the infield gave me some support along the way.
11-May		Easy		1:03:02		8.06		AM: 8+ at 7:50/mile.  Left side of my face is killing me.  Hope it's not a tooth thing.  Ugh.
		Moderate		1:09:24		9.06		PM: 9+ at 7:40/mile then a long drive to the Cape.
12-May		Easy and Hilly		1:04:20		8.18		AM: 8+ at whatever.  Squeezing in a lunchtime run.
		Easy		0:36:22		4.02		PM: 4m with Eli and Raleigh.  Slower, but that's fine.
13-May		Easy		1:02:41		7.48		AM: 7+ with 5m including Eli and Raleigh.
		Off		0:00:00		0		PM: Off.

Splits:

200-33.8

200-34.7

200-34.6

200-34.8

200-35.4

200-34.1

200-34.7

200-35.1

200-35.1

200-33.3

Recovery Lap

200-35.5

200-34.9

200-36.4

200-34.7

200-35.4

200-33.5

Total: 110.47

4/30/17 to 5/6/17: Big Mileage is Back - 120 miles

Big mileage with very good quality too.  Sometimes scheduling dictates a workout, and this week started off with one such scenario.

After driving back from the Cape, where I wasn't able to get in my normal long run, I had about an hour and a half to get in a second run.  I went right out the door moving at a decent clip, and decided I would just do a laps around Fresh Pond.  I consciously did not look at my watch; I wanted maintain the solid clip but preferred to run based on effort, aiming for a total of ~12m or so.  After peeling off from Fresh Pond I was ready to finish up, but said to myself 'if I'm under 1:20, I'll get to the half marathon mark.'  I actually thought I would be at around 1:21, so I was surprised to be at 1:17:34.  After adding on the final 1.1m, I came in just under 1:25, with another minute and a half slow jog to the front porch.

On Tuesday I had an ok track workout, and on Thursday an ok hill workout - but I finished the week at 120 miles.  So, the three solid efforts plus the high mileage...I'll take it.

Here it is:

30-Apr		Easy		1:09:19		8.05		AM: 8+ at 8+ with most of the miles with Eli and Raleigh.
		MLR Tempo		1:25:24		13.18		PM: 13+ tempo at 6:29/mile.  Came in under 1:25 at the half marathon point.  Also had to power through a pocket of downpours & wind.
1-May		Easy		1:03:01		8.06		AM: 8+ commute at whatever.
		Easy		1:13:24		9.21		PM: 9+ commute home then a couple with Raleigh to meet Elizabeth.  Pace whatever.
2-May		Easy		1:04:04		8.07		AM: 8+ commute at whatever.
		Harvard Track		2:12:47		16.45		PM: Commute home then to Harvard. 800/1000/1200/600x2/400x2/200x3.  5k/8k/mile pacing.  Felt extremely flat, but this was a good long day of running.
3-May		Easy		1:03:36		8		AM: Sluggish 8m commute at 7:56/mile.
		Easy/Mod		1:11:30		9.15		PM: 9+ home at 7:48/mile.  Thought about the CSU orienteering or taking Raleigh out, but I felt pretty wiped.
4-May		Easy		1:03:38		8.11		AM: 8+ at 7:52/mile.  Ran into Amory, and chatted marathon approach for a few miles.  Nothing like bumping into a friend during my morning slog.
		Hills		1:40:00		12.03		PM: Commute home, then drove to Pinar's for the hill workout on Summit Ave.  Good stuff!
5-May		Easy/Mod		0:59:58		8.05		AM: 8+ at 7:27/mile.
		Easyish		0:38:02		5.15		PM: 5+ after the work Cinco de Mayo party in the pouring rain.  Not fun.  Surprisingly quick though at 7:23/mile.
6-May		Off		0:00:00		0		AM: Off, doing whatever.
		Easy		0:54:08		6.77		PM: 6+ at 8per.  Just getting in a run.

Splits:

800-2:40.7

1000-3:32.1

1200-4:17.8

600-1:57.7

600-2:00.0

400-1:13.9

400-1:13.8

200-35.5

200-35.6

200-32.5

Total: 120.28

4/9/17 to 4/29/17: Taper & Post-Marathon Training

Nothing special.  Here it is:

9-Apr		Doyle's Emerald Necklace 5m *Pub		1:02:00		9.5		AM: 27:11 for the Doyle's 5 miler.  Not good, not bad.  Meh.
		Shakeout		0:00:00		0		PM: Off.
10-Apr		Easy		0:39:21		5.01		AM: 5m easy at 7:52/mile.
		Easy		0:39:36		5.04		PM: 5m easy at 7:52/mile.
11-Apr		Easy		0:39:16		5.01		AM: 5m easy at 7:51/mile.  Weird that all of these easy runs are averaging at basically the same.
		Harvard Track		0:58:28		7.39		PM: 7+ tot.  1200/800x4/200x2/400x2.  8k, 5k, mile, MP.  Felt pretty darn good actually.
12-Apr		Off				0		AM: Off.
		Easy		0:46:57		6.3		PM: 6+ at 7:27/mile.  Feeling pretty good.
13-Apr		Easy		0:37:40		5.02		AM: 5+ at 7:30/mile.  This is encouraging.  Left ankle felt 100%, though I'm not going to do anything stupid.
		Hills		0:38:11		3.7		PM: Did the CSU hill night with Elizabeth, Tom, and Pinar at Tom & Kristi's.  Eased off on quite a few of the reps and also did some bounding, leg swings and hopping.
14-Apr		Off		0:00:00		0		AM: Off.
		Easy w/Pickups		0:40:20		5.2		PM: 5+
15-Apr		Easy		0:32:33		4.1		AM: 4+ easy
		Off		0:00:00		0		PM: Off/CSU Carbo Load Party
16-Apr		Easy		0:30:56		4		AM: 4m steady.
		Off		0:00:00		0.00		PM: Off
17-Apr		Boston Marathon		2:50:58		26.2		AM: 2:50:58
		Boston Marathon		0:00:00		0		PM: Off.
18-Apr		Easy		0:43:35		5.02		AM: 5m easy and slow.
		Easy		0:45:35		5.21		PM: 5m easy and slow.
19-Apr		Easy		0:41:05		5.04		AM: 5m easy and slow.
		Easy		0:47:36		5.69		PM: 5m easy and slow.
20-Apr		Easy		0:49:50		6.23		AM: 6m easy and slow.
		Hill Repeats		1:20:00		9.55		PM: Commute home, then drove to Jonathan's for the CSU hill workout.
21-Apr		Easy		0:50:37		6.35		AM: 6+ at 7:58/mile
		Moderate		0:37:22		5.24		PM: 5+ at 7:08/mile.  Finished quick.
22-Apr		Off		0:00		0		AM: Off.
		Tempo-ish		0:26:34		4.1		PM: 4m at 6:29/mile.  Tempo ish.
23-Apr		Long Run		1:47:14		14.16		AM: 14+ on Battle Road at 7:34/mile.
		Shakeout		0:30:00		4.09		PM: 4m shakeout at 7:21/mile.
24-Apr		Easy		1:02:21		8.03		AM: 8m commute at 7:45/mile.
		MLR		1:33:34		12.01		PM: 12m w/Terry for a good portion.  Felt pretty out of it at the end.
25-Apr		Easy		0:40:54		5.04		AM: Blech.  5m at whatever.
		Off/Sick		0:00:00		0		PM: Went home sick and skipped both track and any PM run.
26-Apr		Tempo		0:39:38		6.2		Noon:  Couldn't help it…10k tempo at 6:20/mile.
		Easy/Orienteering!		0:56:28		6.02		PM: Went out easy and caught up with the CSU orienteering crew at Danehy.  Did their course (I suck!), but it was good easy miles.  Then 5x200 at mile pace to get some turnover.  Not the best in soaked trainers, but that's ok.
27-Apr		Easy		0:30:23		4.09		AM: Drove to work then did whatever I could, which ended up being 4m at 7:26/mile.
		Hills		1:30:00		12.05		PM: 6m commute home, then drove to Newton for the CSU hill workout hosted by Danny and Susanne.
28-Apr		Off		0:00:00		0		AM: Off, drive to Truro.
		Off		0:00:00		0		PM: Spent all day using the grinder.  This counts as cross training!  6+ hours of exhausting work.
29-Apr		Moderate		1:07:24		9.3		AM: 9+ at 7:15/mile on a hilly route.  Good moderate effort.
		Off		0:00:00		0		PM: More work on the concrete.  ~12 hrs over 2 days is a lot.

4/11 Splits:

1200-4:19.3

800-2:41.6

800-2:40.4

800-2:38.1

800-2:37.8

200-37.3

200-37.1

400-1:11.3

400-1:32.0

Totals of 56/82/81