Looking at my training for the past eight weeks, nothing stands out. I've had some good workouts, but I don't think there is anything that jumps out and indicates great fitness. Generally, that would concern me. However, there are two things that do stand out to me.
The first is that my log makes frequent mention to the brutality of training in the heat and humidity. This summer was consistently hot, with dew points above 70 nearly every day. While my body was able to acclimate to the heat, I simply couldn't keep up with those dew points, and over and over again I found myself struggling with dehydration and fatigue.
The second thing that stands out: consistency. While there are a handful of "0"' entries, that simply means I didn't double. A closer look shows that I've yet to miss a day. (And if you were to look at my precious excel file, you would see that dates back to April 28th....of last year.) So, I'm putting in the work. I'll take that.
Here it is!
| 23-Jul | Uno | 1:05:10 | 8.39 | AM: 8+ to work at7:46/mile. | ||||
| Dos | 0:45:52 | 6.09 | Noon: Ran home to get the car. 6+ at 7:30ish. | |||||
| Tres | 0:51:33 | 6.48 | PM: Triple! 6+ at 7:57/mile. Bumped into Dan Chebot, then ran easy with Eli and Raleigh. | |||||
| 24-Jul | Easy/Not Easy | 1:02:03 | 7.14 | AM: Waited for plumber then went to work. So flipping humid, I was out of it. 7+ at 8:40s? Oof! | ||||
| Harvard Track | 1:30:00 | 11.13 | PM: Harvard Track. Not sure... | |||||
| 25-Jul | Easyish | 0:53:36 | 6.2 | AM: 6+ at 8:40/mile. So hot and humid, I am out of it. | ||||
| Easyish | 0:51:46 | 6.3 | PM: 6+ at 8:13/mile, not much better. | |||||
| 26-Jul | Easyish | 1:06:11 | 8.01 | AM: 8m at 8:16/mile…slow, hot, humid, melting. | ||||
| Hill Repeats | 1:24:29 | 10.32 | PM: 10+ with 6 hill repeats on Elm Street. Kept it on the short side as this week has been very challenging with the heat and humidity. | |||||
| 27-Jul | Easy | 1:02:43 | 7.73 | AM: Arrived early on Long Island. 7+ with an overheating body. Dip in the water did the trick though, that's for sure. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 28-Jul | Tempo | 0:58:00 | 8.57 | AM: 6.5m tempo averaging 6:20/mile. Felt pretty good aerobically, but it's still really hot out. Not an 'easy' tempo. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 29-Jul | Long Run | 1:59:37 | 16.06 | AM: Long run w/first ~2m solo, next 6 w/Eli& Raleigh&In-laws on bikes. Remainder went surprisingly quick with 8m around 6:30/mile. This was a good stepping stone type long run. | ||||
| Off | 0:00:00 | 0 | PM: Drive home from Long Island. | |||||
| 30-Jul | MLR | 1:14:47 | 10.15 | AM: 10m commute and the weather was excellent. Ended up with some quickish miles by feel. Averaged 7:22/mile. | ||||
| Easy & Short Hill Sprints | 0:54:10 | 7.16 | PM: A little quicker once more. 7m at 7:34/mile with 6 short hill repeats. | |||||
| 31-Jul | Mile Repeats | 1:18:50 | 11 | AM: Ran to Harvard track for 4 x mile at about 5:40/mile. Prob hm pace, and it felt challenging in the warm sun. Glad it wasn't too humid though. | ||||
| Tempo & Ultimate | 0:40:41 | 6.33 | PM: Tempo home averaging 6:26/mile with a slower first mile to ease my legs into it (not warmed up at all). Followed that up with Ultimate. This can go ahead and serve as a special block. | |||||
| 1-Aug | Recovery | 1:08:09 | 8.42 | AM: Recovery 8+. Felt better than expected. I think the ~2.5m worth of moving around during ultimate served as an effective workout/cooldown. | ||||
| Easy | 0:51:10 | 6.42 | PM: 6+ easy at 7:58/mile. | |||||
| 2-Aug | Easy | 1:05:45 | 8.01 | AM: Crazy slow. I wonder if I have a virus or something. | ||||
| Hills & Bugbee Pub | 1:23:18 | 10 | PM: Commute/hills/Bugbee Pub. 6 repeats and 1 backwards rep. Good stuff! | |||||
| 3-Aug | Easy | 1:06:32 | 8.03 | AM: another slog. | ||||
| Easy | 0:34:43 | 4.62 | PM: 4+ at 7:31/mile in a rush to get home and then drive to the Cape. | |||||
| 4-Aug | Easy | 0:43:08 | 5.01 | AM: 5m easy with Eli and Raleigh. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 5-Aug | Long Run | 2:06:14 | 16.51 | AM: 16m long run in brutal weather. 8m of the run were at 6:40ish range. Averaged 7:39/mile, and this was the PMC weekend, so was running among cyclists for a bit, which was fun. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 6-Aug | Easyish | 1:01:43 | 8.18 | AM: 8m at 7:33/mile. | ||||
| Easy | 0:50:45 | 6.35 | PM: 6+ at 8min per. | |||||
| 7-Aug | Easy | 1:05:36 | 8.01 | AM: 8+ at 8:11/mile. Oof. | ||||
| Easy | 1:03:28 | 8.16 | PM: 8+ at 7:47/mile. Not doing well in the high dew point weather. I was really out of it when I finished - no track tonight. | |||||
| 8-Aug | MLR | 1:19:15 | 10.03 | AM: 10m mlr at around 7:54/mile. | ||||
| Easy | 0:54:29 | 7.53 | PM: 7+ to Eli's work to go visit the Dearborn School. It's awesome. | |||||
| 9-Aug | MLR | 1:18:00 | 10.31 | AM: 10+ and did the old 3-hill route to get the added mileage. Averaged 7:55/mile. | ||||
| Easyish | 0:46:49 | 6.3 | PM: 6+ commute home averaged 7:26/mile. | |||||
| 10-Aug | Truro Long Run | 1:46:25 | 14.03 | AM: Truro long run attempting to stay in the low 7s. Was really dehydrated 10+ in and stopped to ask some strangers for water. Disappointed I couldn't go longer. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 11-Aug | BUDA | 0:23:55 | 1.52 | AM: Warm up mileage before the 3 ultimate games in the pouring rain. | ||||
| BUDA | 0:34:06 | 4.1 | PM: 4m shakeout. | |||||
| 12-Aug | BUDA | 0:00:00 | 0 | AM: Didn't have time, argh! | ||||
| BUDA | 0:37:49 | 4.05 | PM: 4m shakeout very easy with Eli and Raleigh. | |||||
| 13-Aug | MLR | 1:17:47 | 10.06 | AM: 10+ at 7:44/mile. Too many of these shorter MLRs. | ||||
| Easy | 1:01:40 | 7.57 | PM: 7+ at 8:09/mile. Raleigh running at the end skews the pace. | |||||
| 14-Aug | Easy | 1:14:01 | 9.06 | AM: 9m commute at 8+. I'm wearing thin. | ||||
| Harvard Track | 1:24:00 | 11.86 | PM: Commute & Harvard track. (800/200)x5/400/200. Not bad. Got smoked by the new guy Cameron. | |||||
| 15-Aug | Easy | 1:04:17 | 8.14 | AM: 8m commute at 7:54/mile. | ||||
| Easy | 0:52:56 | 6.33 | PM: Bah! | |||||
| 16-Aug | MLR | 1:37:36 | 12.21 | AM: MLR that felt miserable. Completely drenched, and I'm definitely feeling worn out. Averaged 8 per. | ||||
| Hill Repeats | 1:03:42 | 5.42 | PM: Work event, then home to do the hill workout. 7 repeats, felt meh. Got it done though. | |||||
| 17-Aug | Shakeout | 0:42:19 | 5.07 | AM: Had the Jeep at home so had to get the run in then drive to work. Kinda nice actually. 5 very easy miles. | ||||
| Easy | 0:39:59 | 5.2 | PM: Commute & Raleigh. 5+ at 7:40/mile. | |||||
| 18-Aug | MLR Tempo | 1:17:00 | 11.18 | AM: 2m warm up then 8m at 6:13/mile on a brutally humid morning. Easy cool down with TomD. | ||||
| Off | 0:00:00 | 0 | PM: Off. Got in a nice nap though. | |||||
| 19-Aug | Battle Road | 2:42:32 | 21.01 | AM: Battle Road long run. 21m at 7:40ish. Felt mostly good, but the legs certainly aren't used to this type of a long run yet. Need to remedy that. | ||||
| Off | 0:00:00 | 0 | PM: Off, and got in another good nap! | |||||
| 20-Aug | MLR | 1:20:11 | 10.01 | AM: Felt really off. Nauxious, and stomach issues. 10m at 8/mile. | ||||
| Easy | 0:49:06 | 6.34 | PM: Kept it simple. 6m at 7:45/mile. | |||||
| 21-Aug | Easy | 1:07:38 | 8.47 | AM: Felt off again. 8+ at 8 per. | ||||
| Harvard Track | 1:49:40 | 14.34 | PM: Commute home and to track. Felt off so did a slower and longer workout. 800/2k x 3. Basically HM pace. | |||||
| 22-Aug | Easy | 1:16:05 | 9.01 | AM: 9m slow. | ||||
| Easy & Raleigh Runnin' | 0:54:53 | 7.01 | PM: 7m at 7:50/mile. | |||||
| 23-Aug | Easy | 1:08:37 | 8.43 | AM: 8+ at 8per. | ||||
| Hill Repeats | 1:28:42 | 11.49 | PM: Commute home and 8 Elm Street repeats with Brian. | |||||
| 24-Aug | Easy | 1:05:08 | 8.03 | AM: 8m at 9 per. | ||||
| Easyish | 0:46:31 | 6.28 | PM: 6+ at 7:24/mile. | |||||
| 25-Aug | Aborted Tempo | 0:34:54 | 5.33 | AM: 5+ averaging 6:33, with 4m at around 6 per. Felt like I was baking in the sun, and after a 2hr drive and 3hrs of cleaning…I just cut it short. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 26-Aug | Truro Long Run | 2:35:15 | 20.12 | AM: 20+ at 7:40/mile with the final 10 being at a probably just under 7 per. Not sure…in any case it was a good effort for the latter half. | ||||
| Off | 0:00:00 | 0 | PM: Off, drive home. | |||||
| 27-Aug | MLR | 1:19:55 | 10.02 | AM: 10m commute at 8 per. | ||||
| Easy | 0:55:24 | 7.21 | PM: 7+ commute and errands at 7:40ish per mile. | |||||
| 28-Aug | Easyish | 1:07:38 | 8.02 | AM: 8+ slow miles. 'Easyish' because holy eff is it uncomfortable out there. | ||||
| Skipped Track | 0:48:45 | 6.01 | PM: Commute home and skipped track. Feeling off and dehydrated and all that. | |||||
| 29-Aug | Anniversary | 1:13:30 | 9.06 | AM: Dew point is crazy friggin a. | ||||
| Anniversary | 0:54:28 | 7.07 | PM: Bah! | |||||
| 30-Aug | Blech | 1:15:17 | 9.01 | AM: Bah x 2. | ||||
| Not good | 0:43:28 | 5.65 | PM: Fairly certain that I had something heat related happen. Heat exhaustion plus a little worse probably. | |||||
| 31-Aug | Easy | 0:40:58 | 5.08 | AM: 5m easy | ||||
| Easy | 0:40:17 | 5.25 | PM: 5m easy. | |||||
| 1-Sep | Tempo | 1:07:04 | 9.1 | AM: 5m tempo at about 6per plus some mileage with Eli and Raleigh. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 2-Sep | Truro Long Run | 2:42:00 | 20.59 | AM: Another 20m in the books. Averaged about 7:50ish with some slower miles on the trails, but a solid finish. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 3-Sep | MLR Easy | 1:19:28 | 10.04 | AM: 10m Easy. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 4-Sep | MLR Moderate | 1:27:31 | 12.04 | AM: 12m at 7:16/mile. A very solid MLR run. | ||||
| Easy | 0:22:01 | 2.26 | PM: Easy trails with Eli then a mile+ walk back to the car along the beach (not included). | |||||
| 5-Sep | Easy | 1:03:42 | 8.3 | AM: 8+ at 7:40/mile. | ||||
| Easy | 0:00:00 | 0 | PM: Off. | |||||
| 6-Sep | Easy | 1:14:40 | 7.39 | AM: 7+ extra slow across the Provincetown jetty then along the beach. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 7-Sep | MLR Moderate | 1:24:20 | 12.06 | AM: MLR moderate. Some slower miles due to trail conditions, but had probably 7 of the miles averaging around 6:20/mile. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 8-Sep | 10m Tempo | 1:02:21 | 10.06 | AM: 10m tempo averaging low 6's. Not as quick as I wanted, but I snuck this in and skipped a warm up of any kind. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 9-Sep | Truro Long Run | 2:42:00 | 20.06 | AM: 20m at around 8m per. Dan & McKenzie, Dan, and me and Eli hit the trails for a bit. Felt tight from yesterday's effort, but aerobically this was very easy - good stuff. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 10-Sep | MLR | 1:15:19 | 10.07 | AM: MLR at a reasonable clip. | ||||
| Easyish | 0:53:33 | 7.35 | PM: 7+ at 7:17/mile. Not bad. | |||||
| 11-Sep | Easy | 1:02:42 | 8.17 | AM: 8m commute at 7:40/mile. | ||||
| Harvard Track | 1:42:00 | 13.28 | PM: Harvard Track. 1000/400 x 4. 1min rest between reps, 2min between sets
5k/mile pacing. |
|||||
| 12-Sep | Easy | 1:04:14 | 8.19 | AM: 8m commute at 7:50/mile. | ||||
| Easy | 0:47:45 | 6.32 | PM: 6m commute at 7:33/mile. | |||||
| 13-Sep | Speedwork | 1:07:30 | 8.69 | AM: 200x10 at Harvard averaging around 35. Just trying to get some turnover, but didn't feel great in doing so. | ||||
| Hills & Bugbee Pub | 1:35:26 | 11.17 | PM: Commute home and hill repeats at Elm St. | |||||
| 14-Sep | Easy | 0:45:13 | 6.08 | AM: 6m at 7:26/mile. Just getting in the run. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 15-Sep | Easy Trails | 1:06:06 | 7.27 | AM: 7+ easy trail miles with Eli and Kathleen. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 16-Sep | Truro Long Run | 2:17:03 | 20.15 | AM: 20m averaging something like 6:45 or so. A couple slower trail miles, otherwise I was just under 6:30 for a large chunk of this. Very good. | ||||
| Dune Walk | 0:54:31 | 2.05 | Noon: Dune walk! I'm including this only because of the fact this was intense on the calves. |
Totals: 102.42, 101.66, 88.57 (BUDA Tournament), 113.11, 114.86, 102.07, 82.21 (Vacation), 108.79
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