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
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