- The double on the 20th was particularly strong, with 5 miles of tempo work in the morning at a little slower than MP, and 10 miles of tempo work in the evening at MP. That's a great day of volume at pace.
- The combo workout on the 25th was very challenging, and in brutal conditions. The rain wasn't nearly as bad as the wind on the back stretch at the Harvard Track.
- Yet another combo workout on the 2nd, with a similar setup to the Tuesday prior. This time I opted for mile repeats, and the conditions were even more brutal.
- This past Friday may have been the most challenging workout of the cycle. I started my tempo right from work and it took awhile to feel good. Running with a backpack isn't a big deal for my normal commute, but it makes running fast a bit awkward. Once I got home I was able to ditch the pack, and eventually join up with Terry/Amory/Rahul. I was amazed at how much better I was feeling at the end of this workout vs the beginning. All in all 14m of work at close to marathon pace.
The stuff:
| 17-Sep | Easy | 1:13:28 | 9.02 | AM: 9m commute keeping it easy at ~8min per. Bumped into a familiar face that I hadn't met yet - Jimmy. Good to run with company. | ||||
| Easy | 1:04:24 | 8.18 | PM: 8m commute plus Raleigh running. Averaged 7:53/mile. | |||||
| 18-Sep | Easy | 1:03:51 | 8.04 | AM: 8m commute at 7:53/mile. | ||||
| Harvard Track | 1:51:44 | 13.88 | PM: Commute home and then track. (1600/800/800)x2. Pacing wasn’t very consistent, but that's fine. Went well enough. | |||||
| 19-Sep | Very Easy | 1:09:01 | 8.43 | AM: 8m commute at 8:11/mile. Easy recovery. | ||||
| Very Easy | 0:51:17 | 6.26 | PM: 6m commute at 8:11/mile. Calves are tight. Another easy recovery. | |||||
| 20-Sep | 5m Tempo | 0:40:18 | 6.14 | AM: 5m tempo at about 6:10/mile. | ||||
| 10m Tempo | 1:16:54 | 12.01 | PM: 10m tempo at about 6:05/mile. | |||||
| 21-Sep | Recovery | 1:07:17 | 8.18 | AM: 8m commute recovery at 8:13/mile. Legs feel pretty good considering yesterday's double, but I was certainly tired. | ||||
| Easy | 0:48:28 | 6.29 | PM: 6+ at 7:42/mile. | |||||
| 22-Sep | Easyish | 0:42:46 | 6.05 | AM: 6+ at 7:04/mile. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 23-Sep | Bernie's Run PS | 0:15:58 | 3 | AM: Bernie's, 5th place. Good run. | ||||
| Warm up | 0:55:00 | 6.88 | W/up + C/down | |||||
| 24-Sep | MLR Moderate | 1:12:25 | 10.07 | AM: 10+ at 7:15/mile. Not a bad MLR, though a little short. | ||||
| Easy | 0:53:50 | 7.01 | PM: 7m at 7:40/mile. | |||||
| 25-Sep | Easy | 1:05:29 | 8.25 | AM: 8m commute at around 7:56/mile. | ||||
| Long Workout | 1:45:20 | 16.01 | PM: 10k progression at ~95% MP, 3 x 2m at MP. Solid work. | |||||
| 26-Sep | Recovery | 1:07:45 | 8 | AM: 8m commute at around 8:30/mile. Slow recovery. | ||||
| Recovery | 0:52:04 | 6.3 | PM: 6+ at 8+. | |||||
| 27-Sep | Easy | 1:07:21 | 8.35 | AM: 8+ easy at 8per. | ||||
| Progression | 0:47:27 | 7.22 | PM: Progression averaging 6:34/mile. Started at 6:30 down to 6 flat, and never felt good. First mile 8min as warm up and included in the average. | |||||
| 28-Sep | Easy | 0:48:26 | 6.2 | AM: 10k easy at 7:49/mile. | ||||
| Off | 0:00:00 | 0 | PM: Pamet and Blackfish. | |||||
| 29-Sep | Easy | 1:04:00 | 8.04 | AM: 8+ easy at 7:58/mile. | ||||
| Off | 0:00:00 | 0 | PM: Off, drive to Plympton then home. | |||||
| 30-Sep | Lone Gull 10k GP | 0:33:51 | 6.2 | AM: Lone Gull 10k in 33:51 for a brand new shiny PR. Very happy with this race. Accomplished two goals, 1.) PR, 2.) break 34. | ||||
| Warmup/Cooldown | 1:10:00 | 8.78 | AM: Warm up and cool down mileage. | |||||
| 1-Oct | MLR | 1:16:10 | 10.14 | AM: 10+ at 7:31/mile. Felt pretty good. | ||||
| Easy | 0:56:51 | 7.33 | PM: 7+ with a chunk of miles with Eli. Averaged 7:45/mile. | |||||
| 2-Oct | Easy | 1:05:35 | 8.37 | AM: 8+ at 7:50/mile. | ||||
| LR Workout | 1:38:00 | 15.02 | PM: 10k at ~95% MP, 4 x 1m at 105% MP. Solid work. Averaged ~6:30/mile including warm up and cooldown. | |||||
| 3-Oct | Recovery | 1:06:35 | 8.17 | AM: 8+ recovery. | ||||
| Recovery | 0:49:47 | 6.31 | PM: 6+ recovery. | |||||
| 4-Oct | Recovery | 1:04:50 | 8.02 | AM: 8+ recovery. | ||||
| Commute & Hills | 1:29:01 | 10.34 | PM: Commute home, then 5 repeats with Terry and Stephen. Eli did a tempo on her own. | |||||
| 5-Oct | Easy | 1:02:09 | 8.12 | AM: 8+ easy at 7:39/mile. | ||||
| LR Tempo | 1:30:05 | 14.26 | PM: Tempo home, dropped the bag off, continued, stopped briefly for Terry/Amory/Rahul, then two tempo laps around Fresh Pond. 14+ total averaging 6:19/mile. Yowza!! | |||||
| 6-Oct | Easy | 0:50:47 | 6.47 | AM: 6+ at 7:50/mile. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 7-Oct | Battle Road | 2:36:00 | 20.25 | AM: 20 Battle Road miles with a good CSU crew. Averaged 7:43/mile, and felt banged up. | ||||
| Off | 0:00:00 | 0 | PM: Off. |
9/18 splits:
1600-5:33
800-2:41.9
800-2:41.5
1600-5:44
800-2:42.2
800-2:34.6
9/25 splits:
10k - 40:26
2m - 11:50 (10s)
2m - 11:41 (22s)
2m - 11:28 (40s)
10/2 splits:
10k - 39:15
1m - 5:37.4
1m - 5:51.2
1m - 5:47.1
1m - 5:51.4
Totals: 102.36, 100.43, 122.80
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