1/1/18 to 1/21/18: Working Hard!

Working hard, but not racing...where is the fun in that?!

The new year has started off with some consistently strong training.  As is normal for me, the first week of the year is a bit of the struggle to get back into the habit of things.  Usually there are things that pop up in the calendar, or at work, or wherever and they make it difficult to schedule and prioritize my training.  While this year was no different...training, like life, will, uh, find a way!

In addition to brute-forcing some training, I've also been able to keep the speed work/tempos/long runs very consistent.  I'm now at 12 weeks in a row with a 20+ weekend long run.  And while it's an odd pairing, my mile training at Harvard has been starting to finally feel like it's seeping into my bones.

I had been  hoping since the fall to put down some sort of structured plan as far as my mile training goes - but it's been a process that perhaps makes the most sense for me.  I don't want to call it laid back...instead I'll call it unstructured, fluid, and without worry.  I don't have the opportunity to nap and recover like a pro, so sometimes I start my run feeling exhausted, whether that be a physical or mental description - take your pick.  So most of the "Harvard Track" workouts have been improvised on the spot, but they've all had some reasoning behind them, with the hope of getting the most bang for the buck on that particular morning.

Anyways, here are the goods!:

1-Jan		Easy		0:47:34		6.28		AM: COLD.  6+ at 7:34/mile.
		Off		0:00:00		0		PM: Jonathan & Barb's, then napping.
2-Jan		Harvard Track		1:17:23		10.09		AM: 1000/1200x3/1000.  Calves are cooked, but splits are really solid.
		Easy		1:09:10		8.14		PM: Slow home at whatever.
3-Jan		Easy		1:06:56		8.22		AM: Slow commute to work.  Crappy footing.
		Easy		1:07:48		8.32		Noon: No heat at work.  Another slower run.
		Easy		0:35:34		4.3		PM: Ran to marathon sports to get yaktrax and my Pub Series shoes.
4-Jan		MLR		1:22:22		10.35		AM: Left early to run before the storm.  Felt terrible.
		Shakeout		0:17:25		2.05		PM: Tried out the yaktrax and just did a little shakeout in the storm.
5-Jan		Harvard Track		1:19:00		8.92		AM: Ran to Harvard and paced Amory as best I could.  1200/1200/600/600/400.  She was running less distance and I was adding on.  I felt terrible, but was pretty spot on with the splits.  Run to work was the worst ever.  No cleared sidewalks and cars were gladly being ass holes when I tried the road for 2 seconds.
		Easy		1:01:44		6.6		PM: Left a little early to get home in time for Eli's work party.  Conditions were so bad trying to get across the Elliott Bridge that it was almost comical…
6-Jan		Easy		1:05:32		8.36		AM: 7:50/mile.
		Off		0:00:00		0		PM: Off.
7-Jan		Long Run		2:47:50		20.12		AM: Another one in the books.  This one incredibly slow in bad footing, wearing yaktrax the whole time.
		Off		0:00:00		0		PM: REST!
8-Jan		Harvard Track		1:21:22		9.25		AM: Track work baby.  FAST track work.  200x2/300x2/400x2/300x2/200x2.
		Easy		1:13:50		8.55		PM: Slow going in this effing footing.
9-Jan		Easy		1:08:00		8.13		AM: Still slow.
		Easy		1:13:52		8.84		PM: Guess.
10-Jan		Easy		1:03:57		8.2		AM: Finally.  8+ at 7:48/mile.  Not bad not great, but better.
		Easy		0:52:07		6.29		PM: A bit slower with Eli and Raleigh to finish up.
11-Jan		Harvard Track		1:01:19		8.5		AM: 200 at 3k, 1200 at 3k, 1000 at mile.  Went well.
		Tempo		0:42:25		6.28		PM: 5m tempo in the 6:30s probably.  So, on the easier side for a tempo.
12-Jan		MLR Moderate		1:14:00		10.17		AM: 10m a bit quicker through the puddles in some nice weather averaging about 7:15 per mile.
		Easy		0:45:48		6.04		PM: 6m to TJs at 7:30ish per mile.
13-Jan		Long Tempo		1:05:55		10.23		AM: 1m warm up then an 8m tempo averaging about 6:10/mile.
		Off		0:00:00		0		PM: Off.
14-Jan		Long Run		2:34:59		20.6		AM: A fairly quick 20 miler!  Neil certainly likes to push the pace on these long runs, but it went well.
		Off		0:00:00		0		PM: Off.
15-Jan		MLR Moderate		1:30:29		12.34		AM: 12+ apparently at a solid clip of 7:20/mile.
		Easy		0:34:53		4.51		PM: 4m+ easy around Fresh Pond and stopping at Whole Foods for some fish taco ingredients.
16-Jan		Easy		1:03:32		8.1		AM: 8m commute at whatever.
		Easy		1:02:09		8.07		PM: 8m at 7:42/mile.
17-Jan		Easy		0:40:41		5.09		AM: 5m due to meeting.  Averaged 8min per thanks to ice.
		BU Track		1:20:00		12.66		PM: Ran home then drove to the track.  (800/200)x5/400/200.  Best workout in a while.
18-Jan		Easy		1:03:41		8.12		AM: 8m at 7:51/mile.
		Easy		0:48:30		6.36		PM: 6m at 7:38/mile.
19-Jan		Easyish		1:02:25		8.28		AM: 8+ at 7:32/mile.
		Easyish		0:47:12		6.19		PM: 6m at 7:38/mile.
20-Jan		Long Tempo		1:02:52		10.09		AM: 8m tempo averaging 6 flat.  First and last mile warm up a bit quick too.  Not bad at all!
		Off		0:00:00		0		PM: Off.
21-Jan		Long Run		2:50:00		21.75		AM: Long run from Tom & Kristi's and got a little lost.  Average pace was probably closer to 8min, but whatever.  Long long run.
		Shakeout		0:06:24		0.84		PM: A short shakeout.

1/2 Splits:

1000-3:20.9

1200-3:58.3

1200-3:57.5

1200-3:57.6

1000-3:18.1

1/5 Splits:

1200-4:01.7

1200-3:57.97

600-1:54.58

600-1:53.82

400-1:14.78

1/8 Splits:

200-33.03 

200-33.32 

300-50.99 

300-49.92 

400-1:09.75 

400-1:08.41 

300-48.74 

300-47.83 

200-31.33 

200-30.2

1/11 Splits:

200 - 37.8 (calibrating the system)

1200 - 3:48.6 (pacing Amory)

1000 - 2:57.7 (Not quite on pace, but I'll take it)

1/17 Splits:

800-2:36.1

200-35

800-2:34.6

200-35.3

800-2:32.4

200-35.2

800-2:32.8

200-34.8

800-2:31.1

200-32.4

400-1:07.1

200-29.1

Totals: 101.75, 111.08, 112.4

2017 Year in Review & 2018 Goals

2017 Summary
Miles: 5264.56
Days Run: 363
Average Weekly Milage: 100.96!!!
Races: 19
Races Won: 2
PRs Set: 3k, 10m, marathon

While I could have run every day this year, I instead elected to be very cautious with some ankle tendonitis in March, then I took a day "off" to grind concrete for 8+ hours at the end of April.  That consistency is probably the most important takeaway for the year, but I do have a few highlights..

- I suppose a PR at Boston should be a highlight, but it really isn't.
- Defending my win at the Ocean to Bay 5 miler in early June is sort of a highlight.  There was nothing particularly impressive about it, but wins are hard to come by, so I'll go ahead and savor them!
- The Wellfleet 5 miler was the first race that I was truly happy with.  To take the win against very solid competition in muggy conditions was a lot of fun, and that was a race where I took it out hard and held on.
- Friday Night Lights 10k is always a great event and I gave it good go (CSU sandwich race!).
- Grand opening of the Bugbee Pub (aka, beers at our place after hill repeats) was great.  Hopefully something that can continue in 2018.
- CVS 5k was a highlight not especially due to the time, but the opening mile.  I sometimes forget that I broke 5min for the mile just a few years ago.  And in this race I ran 5 flat for the opening mile in hot and muggy weather, which is good stuff in my opinion.
- Another year of Pub Series highlights as well.  I came in 4th overall, but had super tough competition and I think I did a better job of sticking my nose in it for each race.  Plus it's just a great crowd.
- 3k PR...eh, sort of a highlight.
- Assault on Mt Hood was pretty crazy and certainly memorable.
- Averaged over 100 miles per week.  That was a big goal.  Pretty proud of that.

2018 Goals:
- Stay healthy.
- PR at every distance.

12/10/17 to 12/31/17: Quick Update

I ran a 3k race that went well, but it wasn't anything to write home about (or to recap).  I'll take it, but there's meat on that bone.  I'll also try and do a summary of 2017, so here is the basic update of THE STUFF!!!!!

10-Dec		Long Run		2:37:33		20.03		AM: Another 20 miler….sure, why not!  Averaged 7:52 in ok conditions.
		Off		0:00:00		0		PM: Got in a great nap.
11-Dec		Harvard Track		1:20:00		9.74		AM: Harvard indoor.  (800/800/200)x2/400.  3k pacing then relaxed but quick for the 2s and 4.
		Easy		0:07:49		6.45		PM: 6+ at 8:09/mile.  Final 1.5 with Eli and Raleigh skewed the pace.
12-Dec		Easy		1:03:48		8.04		AM: 8m commute at 7:56/mile.  Felt fine, footing not bad…I suppose I best get used to it.
		Easy		0:50:26		6.3		PM: 6+ normal commute at 8per.
13-Dec		MLR Easy		1:18:00		10.12		AM: 10+ cold miles at 7:42/mile.
		Easy		0:47:28		6.35		PM: 6+ at 7:30ish.  Then over to the Fenway area for bowling/company holiday party.
14-Dec		Very Easy		0:34:33		4.04		AM: Very easy 4m with Raleigh while the electricians remove the knob & tube.
		BU Track		1:13:18		9		PM: 1000/1200/1000/600x2/400x2/200x2.  Was very relaxed for the first three reps, not looking to be exact on the pacing, and I felt great.  Whole workout was solid.
15-Dec		Easy		1:03:20		8.09		AM: 8m commute at 7:50/mile.  Feeling a little sick, but legs feel fine after last night's workout.
		Easy		0:39:13		5.11		PM: 5+ at whatever, just trying to take it easy ahead of tomorrow.  Not feeling great.
16-Dec		Warm up / Cool Down		1:05:00		8.34		AM: Warm up and cool down miles.  Felt like my equilibrium was off on the run over.  After the PR I elected to skip the mile.
		BU Mini Meet 3k		0:09:29		1.86		AM: 3k in 9:29, a new PR!
17-Dec		Long Run		2:32:00		20		AM: 20 miles on the Weston route with a big CSU contingent.
		Off		0:00:00		0		PM: Off.
18-Dec		Harvard Track		1:20:00		9.35		AM: Ran to Harvard.  400x8.  Pacing sucked and I felt totally drained.  Felt like one of those 'get it done' workouts though.  Hopefully I can progress from this.
		Easy Easy		1:00:51		7.20		PM: Easy home then additional slower miles with Eli & Raleigh.
19-Dec		Easy		1:05:49		8.52		AM: 8+ at 7:43/mile.
		Easy		0:48:19		6.33		PM: 6+at 7:39/mile.
20-Dec		Easyish		0:37:43		5.09		AM: 5+ at 7:24/mile.  First mile easy, next four slightly quicker to get to work in time for a meeting.
		Moderate		0:58:54		8.11		PM: Moderate 8m at 7:16/mile.
21-Dec		Moderate		1:00:57		8.12		AM: Moderate 8m at 7:31/mile.
		BU Track		2:03:04		16.14		PM: 10m tot before track.  800, (1000/400)x3, 200x3.  Pacing alright, but kinda meh for the 400s.  Felt really relaxed on the final 200m at 30.x.  Pleased with that considering my legs felt flat all night.
22-Dec		Easy		1:02:53		8.09		AM: Easy 8 at 7:47/mile.
		Easy		0:39:24		5.16		PM: Easy run home at whatever.
23-Dec		Easy		0:34:40		4.09		AM: Very easy with Eli and Raleigh at 8:29/mile.
		Off		0:00:00		0		PM: Off.
24-Dec		Long Run Moderate		2:28:52		20.15		AM: 20+ at 7:23/mile.  Some with Eli, but mostly solo and slightly quick.
		Off		0:00:00		0.00		PM: Off.
25-Dec		Moderate		0:36:09		5.2		AM: 5m on the quick side at 6:57/mile.
		Off		0:00:00		0		PM: Off!  Christmas!
26-Dec		Easy		0:43:42		5.32		AM: Easy 5.
		Off		0:00:00		0		PM: Off.
27-Dec		Easy		0:42:29		5.14		AM: Easy 5.
		Off		0:00:00		0		PM: Off.
28-Dec		Tempo		1:02:00		8.80		AM: Easy 3m warm up then a cold 5m tempo at around 6:25 or something.  Super windy too.
		Off		0:00:00		0		PM: Off.
29-Dec		Easy		0:54:07		7.05		AM: 7+ averaging about 7:41/mile.
		Off		0:00:00		0		PM: Off, driving!
30-Dec		Harvard Track		1:32:20		10.84		AM: 200x2/400x8/200x2/800x2.  Challenging, but went really well.
		Off		0:00:00		0		PM: Off.
31-Dec		Long Run		2:43:34		20.25		AM: 20+ at about 8per in terrible footing.  Felt totally beat up and Kevin and Rahul were floating along.
		Off		0:00:00		0		PM: Off.  New Years Eve!

12/11:

800-2:31.9

800-2:29.1

200-35.5

800-2:29.4

800-2:30.2

200-33.6

400-1:13.3

12/14:

1000-3:24.4

1200-4:05.5

1000-3:22.2

600-1:53.4

600-1:54.9

400-1:11.1

400-1:11.0

200-34.1

200-31.9

12/18:

400-1:10.xx

400-1:11.72

400-1:11.01

400-1:10.79

400-1:10.74

400-1:12.51

400-1:10.78

400-1:11.43

12/21:

800-2:37.3

1000-3:19.4

400-1:11.5

1000-3:18.1

400-1:10.9

1000-3:18.9

400-1:13.4

200-35.9

200-33.9

200-30.8

12/30:

200-34.9

200-34.0

400-1:09.1

400-1:08.9

400-1:09.4

400-1:09.9

400-1:09.6

400-1:09.5

400-1:09.4

400-1:08.3

200-31.5

200-31.4

800-2:31.5

800-2:34.3

Totals: 103.47, 106.20, 62.50