The past two weeks have gone fairly well. I've been dealing with a back injury (perhaps the SI joint?), but I've been able to train through it, albeit cautiously. My string of 20 mile long runs continues with #4 and #5 in a row now...I don't have any great rhyme or reason for continuing these, but they're starting to feel easier and easier. I imagine I'll back off of these at some point, but I don't see any reason to at the moment.
The first BU indoor workout of the season was extremely challenging. It worked out quite well for me though, as it wasn't my first indoor workout and I feel like the legs are used to a banked track. The layout of the workout also landed at an appropriate spot in my schedule. With things popping up here and there, I was only able to do one track workout that week, and it was good to go into it feeling fresh - and it built upon my previous mile/3k focused workouts that I've started to do at Harvard. I followed that up with a solid 5m tempo around Fresh Pond two days later.
This past Sunday with a Battle Road 20 miler and Neil and I finished up the final miles really strong. Then on Monday morning, I met up with Amory at the Harvard track and even with the quick turnaround I felt great about the workout. It wasn't crazy hard, but it wasn't easy either and I've wanted to hit some 800s at 3k pace. Thursday was another easier track workout, with all of the 'easier' stuff allowing me to head into the Mt Hood XC race with some life in my legs. Full write up on that to come later.
In the meantime...THE STUFF!
| 26-Nov | Truro Long Run | 2:45:54 | 20.01 | AM: 20+ with a chunk of the middle miles with Eli and Raleigh that skewed the pace a bit. | ||||
| Off | 0:00:00 | 0 | PM: Off. Closing up the Cape. Kind of a bummer. | |||||
| 27-Nov | Easyish | 1:04:00 | 8.93 | AM: Day off today. Ran just under 9m at a fairly quick clip. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 28-Nov | MLR Progression | 1:09:30 | 10.08 | AM: Legs felt good after a bunch of singles in a row so I inadvertantly ran a MLR progression. Once I realized I was getting faster I just went with it. | ||||
| Easy | 0:59:49 | 8.11 | PM: 8m at a slightly quicker clip, but still feeling relaxed and easy. Averaged 7:23/mile. | |||||
| 29-Nov | Easy | 1:09:16 | 9.12 | AM: 9m commute at 7:36/mile. | ||||
| Easy | 0:48:17 | 6.28 | PM: Thought about going for a bit more, but not feeling up for it. Averaged 7:41/mile. | |||||
| 30-Nov | Easy | 1:01:15 | 8.07 | AM: 8m commute at 7:35/mile. | ||||
| BU Indoor Track | 2:02:08 | 15.00 | PM: Commute home then run to BU (10m total) then the workout. 800/400x2/600/800x2/600/400x2/200x2. Felt like I did a very solid job hitting the splits, and this was a really hard workout. Only 2400 of 5k pacing, the rest was 3k/mile work. | |||||
| 1-Dec | Easy | 1:04:00 | 8.1 | AM: Oof! Sore slogfest of 8m at about 8min per. Garmin pooped out during the run. | ||||
| Easy | 0:49:33 | 6.3 | PM: Felt ok actually, but still clearly tired. 6+ at 7:52/mile. Lamplighter and dinner at Viale with Doug/Kristin/Steve/Kathleen and obv Eli too. Good times. | |||||
| 2-Dec | Fresh Pond 5m Tempo | 0:46:00 | 7.01 | AM: Fresh Pond 2 lapper. Won in 29 low. Solid tempo. Kept going after the finish to get to 5m on the dot for the tempo, and averaged 5:55/mile. | ||||
| Off | 0:00:00 | 0 | PM: Off. CSU annual party. Good times. | |||||
| 3-Dec | Battle Road Long Run | 2:33:24 | 20.29 | AM: Another 20 miler for no particular reason. Felt solid at the finish though with a bunch of high 6min miles to finish up. Averaged 7:3x/mile. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 4-Dec | Harvard Indoor | 1:08:46 | 8.9 | AM: Ran to Harvard for a workout, then to work. (800/800/200)x2. 3k pacing. | ||||
| Very Easy | 0:55:55 | 6.55 | PM: Back is hurt. 6+ at 8:32/mile. | |||||
| 5-Dec | Easy | 1:04:18 | 8.16 | AM: Back not better, but a little improvement is good. 8+ at 7:53/mile. | ||||
| Very Easy | 0:53:01 | 6.35 | PM: 6+ at 8:21/mile. My headlamp seemed really dim and I wanted to take it super easy for the back. | |||||
| 6-Dec | MLR Easy | 1:17:39 | 10.1 | AM: 10+ at 7:42/mile. Ok, I'll take it. Back isn't there yet. Ibu is helping. | ||||
| Easy | 0:49:33 | 6.31 | PM: 6+ commute home at 7:52/mile. Felt alright, back still meh. NE Runner Pub Series Awards night at Doyle's - FUN! | |||||
| 7-Dec | Easy | 1:03:07 | 8.08 | AM: 8+ at 7:48/mile. Back was super tight when I woke up, but 2 ibu and the heating pad seemed to do the trick well enough. Still wish it would get right. | ||||
| BU Track | 1:20:00 | 10.57 | PM: Commute home then DROVE to the track with Elizabeth. 800x4/400x2. Pacing was 8k down to a little faster than 5k, and mile pace for the 400s. Back was fine with the IBU, and the workout went very well. | |||||
| 8-Dec | Easy | 1:03:11 | 8.08 | AM: 8+ at 7:49/mile. Took it easy. | ||||
| Shakeout | 0:17:28 | 2.26 | PM: Work stuff made this a lot shorter, but I'm glad it did. Very easy 2m at whatever. | |||||
| 9-Dec | Assault on Mt. Hood | 1:04:00 | 8.51 | AM: Assault on Mt. Hood XC race. SNOWY! HILLY! 3rd Place! Very happy with the result. I felt in control relative to the pack I was in and made a solid move to close it out. | ||||
| Off | 0:00:00 | 0 | PM: Relaxed |
Splits:
800-2:37.8
800-2:37.8
400-1:12.4
400-1:10.4
600-1:52.1
800-2:37.6
800-2:38.0
600-1:53.7
400-1:10.5
400-1:11.8
200-33.7
200-33.1
800-2:32.5
800-2:30.1
200-36.3
800-2:28.9
800-2:30.7
200-36.2
800-2:41.4
800-2:41.0
800-2:37.0
800-2:34.3
400-1:10.2
400-1:08.1
Totals: 107, 104
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