The other two things that have been going well are the consistency of a simple XT routine, and the Thursday night hill repeats. Each morning once I arrive at work, I'm able to squeeze in a quick plank routine and some crunches. While it's not much, I'm slowly creating that 'pathway.' The Thursday night hill repeats - I can thank Terry for that. It's not a super challenging workout, but taking that little bit of extra time and putting in the work is going to pay dividends this indoor season.
Whether due to consistent mileage, the addition of hills, or the addition of a simple XT routine - I can feel my fitness moving in the right direction. 2017 is still the 'year of no meaningful PRs,' but that has a chance to change. I'm not sure when I'll race again, but I'm looking forward to it.
YES! It is is good!
| 1-Oct | Battle Road Long Run | 2:03:06 | 16.21 | AM: 16+ at Battle Road w/CSU. Averaged 7:36/mile. | ||||
| Shakeout | 0:35:52 | 4 | PM: 4m shakeout at whatever w/Eli and Raleigh. A double for Eli! | |||||
| 2-Oct | MLR Moderate | 1:16:31 | 10.17 | AM: 10+ at 7:31/mile. Niiiice weather. | ||||
| Tripled it up! | 1:35:28 | 11.82 | NOON & PM: Ran home to get the car in the afternoon a bit quick, then a slower pace in the evening meeting up with Eli and Raleigh. | |||||
| 3-Oct | Easy | 1:04:52 | 8.07 | AM: 8+ at 8:02/mile. | ||||
| Harvard Track | 1:53:39 | 14.38 | PM: Commute home and to Harvard. 800/1200x4. 5k then surge pacing for the 12s. | |||||
| 4-Oct | MLR Easy | 1:19:00 | 10.07 | AM: 10+ at 7:50/mile. | ||||
| Easy | 0:50:36 | 6.33 | PM: 6+ commute at whatever. Really tired. | |||||
| 5-Oct | MLR Easy | 1:17:30 | 10.04 | AM: 10m at 7:43/mile. | ||||
| Commute & Hills | 1:37:38 | 11.23 | PM: 11+ tot. Commute home and hill repeats with Eli & Terry. | |||||
| 6-Oct | MLR Easy | 1:19:04 | 10.15 | AM: 10+ at 7:47/mile. | ||||
| Easy | 0:51:22 | 6.35 | PM: Easy 6+ at 8:05/mile. | |||||
| 7-Oct | Tempo | 0:48:39 | 7.1 | AM: Fresh Pond 2 Lapper. Made sure I got to 5 total for a solid tempo. Averaged 6flatish. | ||||
| Off | 0:00:00 | 0.00 | PM: Off. | |||||
| 8-Oct | Battle Road Long Run | 2:02:52 | 16.19 | AM: Battle Road! 16+ at 7:35/mile. Solid finish. Last 5 at 7flat roughly. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 9-Oct | MLR Not Quite Easy | 1:15:51 | 10.01 | AM: 10m run to do the Tufts 10k volunteering at 7:35/mile. | ||||
| Easy | 0:35:47 | 4.75 | PM: More like 2pm, but just under 5 running around during the race before getting back to helping at the baggage drop off. | |||||
| 10-Oct | Easy | 1:02:41 | 8.05 | AM: 8m at 7:47/mile. | ||||
| Harvard Track | 1:46:51 | 13.58 | PM: Commute home and to Harvard. (800, 800)x2, 200x2. 3k/5k pace for the 800s, mile for the 2s. 3k pacing was excellent. | |||||
| 11-Oct | MLR Easy | 1:18:07 | 10.02 | AM: 10m commute at 7:48/mile. | ||||
| Easy | 0:57:36 | 7.15 | PM: Commute home, 7+ at 8:03. Some bit with Eli and Raleigh. | |||||
| 12-Oct | Easy | 1:11:04 | 9.09 | AM: 9m commute at 7:49/mile. | ||||
| Hill Repeats | 1:29:35 | 10.5 | PM: Commute home and 6 30s hill repeats with Eli, Terry, and Amory. | |||||
| 13-Oct | Easy | 0:46:36 | 6.11 | AM: 6m easy at 7:38/mile. | ||||
| Easy | 0:38:14 | 5.02 | PM: 5m easy at 7:37/mile | |||||
| 14-Oct | Easy w/accelerations | 0:38:05 | 5.07 | AM: Fresh Pond 1 lapper, but not really. Averaged 7:30/mile. | ||||
| Off | 0:00:00 | 0 | PM: Off | |||||
| 15-Oct | Paddy's Shuffle 3m *Pub | 0:48:00 | 6.82 | AM: 6th place in 15:52. Not a bad result today. I think I would've PR'ed had it been a 5k (albeit by only a second or two). | ||||
| Shakeout | 0:32:21 | 4.5 | PM: 4+ at 7:11/mile. Nice shakeout. | |||||
| 16-Oct | MLR Moderate | 1:12:59 | 10.03 | AM: 10m at 7:16/mile. Ok, not bad! | ||||
| MLR Easy | 1:19:48 | 10 | PM: 10m at 8ish. About 5 quicker miles before 4m around the Charles with Eli and Raleigh. Awesome sunset. | |||||
| 17-Oct | Easy | 1:10:59 | 9.09 | AM: 9m commute at 7:49/mile. | ||||
| Harvard Track | 1:51:28 | 14.19 | PM: Commute home and to Harvard. Workout was 800/1000x2/600x2/400x2/Magic 800. 5k/3k/mile pacing. Magic pace=accelerate the straights/float the corners. Went after it. Went well. | |||||
| 18-Oct | MLR Easy | 1:18:42 | 10.11 | AM: 10m at 7:47/mile. | ||||
| Easy | 0:50:47 | 6.34 | PM: 6+ at 8per. | |||||
| 19-Oct | Easy | 0:39:36 | 5.06 | AM: 5m at 7:50/mile. | ||||
| Hill Repeats | 1:40:12 | 11.51 | PM: Commute home then 8 hill repeats at 60s. | |||||
| 20-Oct | Easy | 1:02:41 | 8.1 | AM: 8m commute at 7:44/mile. | ||||
| Easy | 0:48:51 | 6.39 | PM: 6m commute at 7:39/mile. | |||||
| 21-Oct | Fresh Pond Tempo | 0:31:14 | 4.48 | AM: Fresh Pond 1 lapper. Averaged probably 5:40 per. Won. Yahoo! | ||||
| Off | 0:00:00 | 0 | PM: Off. |
10/3 Splits:
800-2:42.8
1200-4:06.6
1200-4:07.1
1200-4:05.9
1200-4:01.9
10/10 Splits:
800-2:29.0
800-2:42.1 SLOW!
800-2:28.4
800-2:37.9
200-34.4
200-32.6
200-34.8
10/17 Splits:
800-2:39.8
1000-3:17.2
1000-3:16.7
600-1:52.3
600-1:52.9
400-1:11.8
400-1:10.2
800-2:41.4
Totals: 125.92, 105.54, 106.62
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