2019 Cape Cod Marathon Race Report - Not Bad For A Hack Runner!

Oh marathon, how you tempt me!  Constantly teasing me with possibilities!!!  What a distance it is though, isn't it?  I love the mile, I love the 10k, all of it.  But the marathon is really something else.  The training is a big part of it, with the big volume workouts and the sense of accomplishment combined with fatigue that each effort affords. In this buildup, I had a few workouts in particular that were especially satisfying (in the runner-masochist sense):  10 x 1mile at half marathon pace, 10k tempos at mp followed by a hard track workout, special blocks, 18 miles at mp, etc.  Most efforts left me a little concerned that I wasn't where I needed to be.  But when race day finally arrived, I felt prepared.

The days leading up to the race the weather forecast looked ugly.  Elizabeth and I stayed in Plympton the night prior to the race, and we arrived to an overcast and windy Cape Cod fall day. I wasn't too nervous; the temps were reasonable and that had been my main concern.  I bumped into Terry and Sue on my way back to Elizabeth, and we chatted for a bit.  Then Terry and I sat in the car for fifteen minutes or so before jogging to the start line to warm up.  The wind was blowing, but it looked like the rain would hold off for the majority of the race - and that proved to be the case.  Elizabeth jogged with me as we searched for a short porto line with no luck, and eventually I made my way to the starting line to do some very limited drills and a couple of strides.  I was a row or two back from the start of the line, and before I knew it we were off.

My goal was to settle into the low 6s and hopefully find a pack to run with.  The first three miles were in the low 5:50s, and I felt comfortable and confident that it wasn't too too fast, but I still wanted to settle into something slightly slower.  In that third mile I let myself fall back from a pack of eight or so, and then ran a bit with an SRR and CRC runner before once again feeling like maybe they were going a bit too quick.  The next few miles were along the coast and into a head wind and I was struggling to find a rhythm.  I could feel my calves and hamstrings tightening up, and felt it was fart too early for that.  Admittedly, I was very concerned at how I was feeling overall.  I was telling myself that the same thing happened in Dublin and I'd be fine, but the wind was really pushing against me and the effort had started to feel very uneven.  After passing Sue and Kyler around the ten mile turnaround, I was starting to think it might be a day to drop out.  I'd also been getting passed by a handful of runners, and that wasn't helping.

It's worth noting that miles 6 and 8 were wind-impacted slow miles of 6:33 and slow 6:21.  To have splits that slow that early had me thinking there was no chance at my initial goal for the day.  I knew that after dealing with the wind for the first ~10 miles or so, I should have more favorable weather after the turnaround so I did quite a bit of self bargaining.  My confidence was a little shaky, and even though I didn't feel great, I tried to get myself into a rhythm of low 6s.  It felt a forced at first, but each mile became a little more comfortable.

At the halfway mark, I was a little surprised to see the clock say 1:20:22 or so, but a little discouraged.  Mentally, I was thinking that this set me up for a potential PR and after feeling sluggish it was still a good split, but it still made my goal feel just out of reach.  The way the wind was blowing and when the hills would hit, it would be a tough negative split.

I passed the Whirlaway cheering crew a couple of times and was buoyed by the support as I pressed on.  Each time I saw my split, I felt a little bit more encouraged at where I was at.  Miles 14 through 18 were 6:00, 5:59, 6:03, 5:59, and 6:00.  The 18th mile is when I passed Elizabeth, and I handed off my gloves and really started to think I had a shot.  I no longer felt sluggish, and I was away from the shore, so I didn't feel the effects of any wind.  I figured now was as good a time as any to make a go for it.

I started to press just a little bit during mile 19, and then mile 20 had the biggest hill of the day.  That was the point that I ended up re-passing a bunch of runners that had passed me in the previous ~10 miles.  Mile 19 was a quick 5:53, and mile 20 was a rock solid 5:59 with the hill. Miles 21 through 23 were rollers with an awkward turnaround, but my oxygen deprived math told me I would be under 2:40 and I had room to spare (5:57, 5:54, 6:06).  The 24th mile was on the bike path and was a beautifully gradual downhill that would have been a great spot to bank a lot of time, but heading back towards the coast it was more like a whirling wind tunnel.  More of a cross wind than a headwind, but on another day this could've been much faster.  Still, at 5:49, it was my fastest mile of the day.

At the tail end of the 24th mile, I was both confident and fearful.  I counted roughly 55 seconds of cushion, and felt like I was on the cusp of being under 2:39.  Instead, I was met by an absolutely brutal headwind.  I've yet to find any pictures from race day that show the wind in all its might, but mighty it was!  On Surf Drive, the wind was coming off of the ocean, and sending a mix of rain and ocean spray into my face.  I could feel myself getting pushed around and felt certain this would spell doom for the day.  For a moment, I allowed myself to think, "well, at least I'll get a PR"...but as soon as the thought entered my head, I answered back with some choice words.  With just over two miles to go, I told myself to allow in all of the suffering.  I looked ahead and put a target on the back of whatever runner was ahead of me.  Just close that gap...then focus on the next runner...then the next.

I saw my watch read off 6:25, and I was vocally disappointed, angry, and uneasy.  I wasn't quite sure how much longer I would need to fight the wind, but if I had another 6:2x mile, I would be in danger of the dreaded 2:40:0X.  I started to recognize the landmarks from the Almost 5-Miler, and realized I was awfully close to the finish.  I started to pick up the pace, and nearly suffered a cramp so I backed off slightly, and realized I needed to be just a little cautious and as I took the final left and saw the finish line I picked it up again and watched the clock tick.  I entered the shoot and had a huge wave of exhilaration as I passed the line in 2:39:42.

Not bad for a hack runner!


https://www.strava.com/activities/2821527722

7/29/19 to 9/15/19: What's this? What do we have here?

What DO we have here?!  Let's take a closer look, shall we?

Summer training can be unpredictable, and ugly to look at.  But, with a few years to compare it to, this doesn't look so bad.  The training comments are scattered with the frequent "oof" and "blech," which isn't that bad when considering the temperature and dew points.  Fatigue is just part of the routine at this point, and that doesn't get any better when combined with dehydration.  So, when I ran the unplanned tempo/longrun on August 4th, it was a pleasant surprise.  It doesn't jump out as super impressive, but throwing in 12 miles at 6:20ish in August is like laying the first few bricks of the foundation in the aerobic house.

The following weekend was my first 20 miler in quite some time, and that went unexpectedly well.  In fact, it was one of the easiest 20 milers in recent memory...interesting.  Without diving into every "interesting" workout or run, the trend essentially continues.  Continued 20 milers, workouts going from decent to strong, and my major injuries seeming to improve over that time as the intensity increased.

My original plan as this was all taking place was to use the Lone Gull 10k as the barometer to decide on a fall marathon.  But I'm feeling fit, and almost healthy.  As long as I run a half decent time at Lone Gull and this stubborn heel issue resolves itself, I'll be running the Cape Cod Marathon.  So...what we have here, is marathon training!

And here you go:

29-Jul		Easy		1:05:00		8.26		AM: Raleigh and commute averaged 7:58/mile.  Stomach is blech.
		Easy		0:48:42		6.24		PM: 6+ at 7:48/mile with more blech.
30-Jul		OOF!		1:07:00		8.11		AM: OOF commute.  GI is all garbled up.
		CSU Track		1:45:00		12.99		PM: Commute home then to track.  1600/400x4/1600/400x4/Nope.  Not a day to have high total mileage. After the commute home I figured I'd head to the track to just do drills and strides, the temps started to feel slightly more reasonable so I gave it a shot. Between the issues of the past few days, and the prior mileage this was just a shit show. Tried to gut it out, but nope.
31-Jul		BAH!		1:01:00		7.1		AM: Fuuuudge this was awful.  So slow, so hot, so wiped.
		Easy Easy		0:48:17		5.6		PM: Took it extremely easy and still felt really blech.
1-Aug		Easy		1:06:00		8.14		AM: Took it easy again and felt a tiny bit better by the end, but still battling some extreme exhaustion.  Slept like an absolute log last night.
		Easy		0:52:51		6.7		PM: Commute home from meeting at IHI.  Changed outside by Aviva's car…ha!  Still dealing with bouts of fatigue but improving.
2-Aug		MLR		1:19:00		10.06		AM: Ran a little longer, felt a little better.
		Easy		0:49:14		6.25		PM: Easy commute home.  Tempted to go longer, but just kinda pooped.  Averaged 7:51/mile.
3-Aug		Easy		0:43:19		5.28		AM: Early drive to Truro then some easy trails with Eli and DanC.  Averaged about 8:12/mile.
		Off / Cleaning		0:00:00		0		PM: Cleaned for 3 hours, lobster rolls on the beach, back to Plympton for a swordfish dinner, then back to Cambridge.   Long day!
4-Aug		Long Run / Tempo		1:51:00		16.25		AM: Slept in then just kind of randomly decided to go a little quicker.  A 6:55 first mile, then averaged probably 6:25-40 for the next 11 or 12 miles.  Then stopped at home for a quick Raleigh loop, then 4m easy with Eli.  Total of 16+ averaging about 6:50/mile.  Also worth noting it was pretty dang warm by the time I started.
		Core Yoga		0:00:00		0		PM: 45min of core yoga with Eli.  Very little yoga fluff, so this was good stuff.
5-Aug		MLR Moderate		1:29:00		12.22		AM: Had some extra time, weather was great…why not!?  Averaged 7:19/mile.
		Easy		0:48:01		6.32		PM: Contemplated the extra 2m to get to 20 for the day, but why?  Averaged about 7:36/mile, which isn't too bad.
6-Aug		MLR Easy		1:18:00		10.05		AM: Legs tight.  Averaged 7:51/mile.
		Easy		0:49:09		6.33		PM: 6+ at 7:46/mile.
7-Aug		CSU Track		1:13:00		10.24		AM: 800x6/400x2.  1min rest between reps 2min between sets.  Had to miss track last night and I was pissed.  Got this done even though I felt stiff.
		Easy		0:48:03		6.28		PM: Easy at 7:39/mile.
8-Aug		Easy		1:03:00		8.1		AM: 8+ at 7:51/mile.  Kept it relaxed.
		Easy		0:47:58		6.25		PM: Taking the commutes easier this week.  6+ at 7:40/mile.
9-Aug		MLR		1:16:00		10.11		AM: Another solid MLR commute.  Averaged 7:34/mile.
		Easy		0:47:18		6.25		PM: 6+ at 7:34/mile.  Feeling ok.
10-Aug		Easy Truro Trails		0:51:13		5.74		AM: Very relaxing trail run with Jonathan and Eli before rental turnover cleaning.
		Off		0:00:00		0		PM: Swordfish in Plympton, then drive home.
11-Aug		Battle Road 20		2:31:00		20.03		AM: Battle Road and first 20 miler in quite some time.  That felt incredibly easy too.  Averaged 7:33/mile.
		Off / XT		0:00:00		0		PM: XT and Air Relax.
12-Aug		MLR		1:18:00		10.07		AM: Legs a little achy, but left early enough to get in the Monday MLR.  Averaged 7:49/mile.
		Easy		0:49:57		6.38		PM: 6+ at 7:50/mile.
13-Aug		Easy		1:05:00		8.22		AM: 8+ at 8per.  Pretty dang muggy out, and my legs are achy.  Knees in particular are feeling stiff.
		CSU Track		1:40:00		12.60		PM: Commute home, then cleaned up after poor Raleigh.  800x3, 1600, 1000, 600, 400, 1min (more like 70s) rest between 800s, regular rest otherwise. 8k pace for the 8s and 1k, 10k for the 1600, 3k for the 6, and mile for the 4.  Arrived in time for strides.
14-Aug		Easy		1:05:00		8.26		AM: 8+ slow, legs a little heavy.  Averaged 7:59/mile including the Raleigh warm up.
		Easy		0:47:40		6.26		PM:
15-Aug		Harvard Track (3k/mile)		1:17:19		10.17		AM:  Woke up 10 minutes early for some reason and I was wide awake...so why not sneak in a workout!?! Contemplated a few different options as I was having my coffee and settled on the track since it would be easier to alter the workout on the fly if necessary. Goal was 600 @ 3k pace w/2min rest, then 200 at mile pace w/1min rest, and it ended up going well.
		Tempo (1/3/1)		1:35:07		13.16		PM: The Amory Special.  1/3/1 at MP/90%MP/MP.  I felt pretty comfortable the whole time.
16-Aug		Easy		1:04:00		8.11		AM: 8+7:56/mile.
		Easy		0:43:52		5.63		PM: 5+ at 7:47/mile.
17-Aug		Easy		0:31:49		4.17		AM: 4+ at 7:37/mile before cleaning.
		Off		0:00:00		0		PM: Fun dinner at the Bugbee's again!
18-Aug		Common Fence 5 Miler		0:29:06		5		AM: Wow, this was brutal.  Had no gears, just survival on a hot, humid, and sunny day.
		Warm Up		0:30:26		3.62		AM: Warm up mileage.  No cool down, too hot.
19-Aug		200 x 10 at Harvard		1:15:00		10.05		AM: 10+ at 7:30ish.  Also did 200 x 10 averaging 35 or 36.
		Easy		0:46:54		6.25		PM: 6+ at whatever
20-Aug		Easy		1:05:00		8.31		AM: 8+ commute at 7:52/mile.
		CSU Track		2:20:00		18.01		PM: CSU Track - (1600/400) x 4.  30s rest then 3min rest.  Felt STRONG for this.
21-Aug		Easy		0:44:40		5.45		AM: Early meeting.  5+ at 8+.
		Easy		0:52		6.29		PM: Tired, just stuck with the normal commute.  6+ at 8+.
22-Aug		Easy		0:53:59		6.6		AM: Early meeting, so this was short.  6+ at 8+.
		Hill Repeats		1:29:00		10.73		PM: Commute home the 6 x Elm St hill with Terry.
23-Aug		Double High Five		1:03:00		8.18		AM: Double high five!  8+ at 7:43/mile.
		Easy		0:48:50		6.3		PM: Mid run chat with Nick, McCoy, and Walsh.  Good stuff!
24-Aug		Easy		0:39:19		5.09		AM: Easy 5 at 7:43/mile.
		Off		0:00:00		0		PM: Off.
25-Aug		Truro Long Run		2:28:00		20.35		AM: First 4m with Eli, next few with Dan, then the final mileage solo and going a little quicker in the mid 6s.
		Off		0:00:00		0		PM: Off.
26-Aug		Truro Trails		1:41:00		12.38		AM: Moderate MLR on the trails with a chunk with Eli and Raleigh.
		Off		0:00:00		0		PM: Off.
27-Aug		Truro Tempo		1:17:00		12.09		AM: 10m at about 6:04/mile.  Not bad.
		Off		0:00:00		0		PM: Off.
28-Aug		Easy Easy		0:45:13		5.03		AM: 5+ east w/Eli.
		Trails Moderate		0:51:08		7.06		PM: A double on vacation.  Averaged 7:14/mile to get it done.
29-Aug		MLR Moderate		1:37:00		14.05		AM: 14+ nice!  Average 6:57/mile, also nice!  Went after a segment in the middle where I started at the wrong spot, so a 5k at around 5:40/mile will do that.
		Off		0:00:00		0		PM: Off.
30-Aug		Easy		0:31:49		4.15		AM: 4+ easy.
		Easy Easy		0:23:00		2.34		PM: 2+ wEli and Ralegh on the trails by Ballston.
31-Aug		Easy		0:51:40		7.01		AM: 7+ at 7:22/mile.
		Off		0:00:00		0		PM: Off.
1-Sep		Truro Long Run		2:19:00		20.03		AM: 20 miler at 6:59/mile.  Never really felt comfortable for this, and the hills really hurt.  This has been a week of less mileage, but more quality though, so this makes sense.
		Off		0:00:00		0		PM: Off.
2-Sep		MLR		1:19:00		10.04		AM: Last vacation run.  10+ at 7:57/mile.
		Off		0:00:00		0		PM: Off.  Thought about it…
3-Sep		Easy		1:01:00		8.22		AM: 8+ at 7:30/mile.  Not bad.
		CSU Track		1:49:16		14.53		PM: Commute and CSU Track.  1000/1600/1000/1600/1000 at 5k/10k pacing w/2min rest.  Good stuff.
4-Sep		Easy		1:04:00		8.3		AM: 8+ at 7:48/mile.
		Easy		0:50:37		6.3		PM: 6+at 8ish.
5-Sep		Easy		1:03:00		8.09		AM: 8+ at 7:48/mile.
		Long Workout (15 x 1k)		1:49:00		15.19		PM: 15 x 1k w/Amory and Terry.  We run because we like it, through the broad bright land.
6-Sep		Double High Five Part Deux		1:07:00		8.31		AM: 8+ commute at 8+.  Not sure why I was slow, guess last night is in the legs.  Heel and top of foot banged up.
		Easy		0:49:17		6.35		PM: Easy commute home at 7:45/mile.
7-Sep		Hard Long Run		2:11:00		20.14		AM: Well, that came out of nowhere.  Had no intention of a workout today, but started with the Fresh Pond race and just went with it.  18m at 6:24/mile wearing trainers.
		Off		0:00:00		0		PM: Off, but played ping pong with the Delaney's!
8-Sep		Easy Easy		0:41:55		5.02		AM: Very easy w/Eli.
		Off		0:00:00		0		PM: Off, cleaning the basement!
9-Sep		Easy		1:04:00		8.6		AM: 8+ commute at about 7:27/mile.  Not bad for feeling the effects of Saturday still.
		Moderate		0:49:32		7.09		PM: Bumped into Prescott a little over 1m in and fell into his rhythm, so this was a bit more on the moderate side with the final miles averaging 6:40s.
10-Sep		Easyish		1:02:00		8.18		AM: 8+ commute at about 7:34/mile.  Legs felt stiff the whole time, but pace is fine.
		CSU Track		1:45:43		15.5		PM: CSU Track - 10 x 1m.  HM pacing w/1min rest.  Miles 4 and 8 supposed to be 10k pace with 2min rest after.  This was a doozy, but got it done.  Averaged 5:45 for the HM paced segments, and that was what felt important.  No gear change for the 10k segments, but was able to dial it down just a little bit.
11-Sep		Easy & Humid		1:03:00		8.14		AM: 8+ commute at 7:49/mile, but didn't exactly feel easy.  Super humid.  Also surprised to dip into the 7:1x by the end.
		Easy & Humid		0:51:09		6.38		PM: 6+ at about 8 per.  Really humid and I was wiped before even starting this one.
12-Sep		Easy & Rainy		1:02:00		8.23		AM: 8+ at around 7:35ish.  Slow first mile with Raleigh but ended most of it in the low 7s.  Kind of surprised as I still feel a little bit wiped.
		Hill Repeats		1:41:00		12.5		PM: 12+ home and to do 10 x Elm Street.
13-Sep		Easy Easy		0:57:17		7.07		AM: 7+ with the first bit easy with Doug, then solo home.
		Friend Weekend		0:00:00		0		PM: Off!
14-Sep		Easy Easy		0:59:29		6.22		AM: Nice and easy with Kathleen and Elizabeth.
		Friend Weekend		0:00:00		0		PM: Off!
15-Sep		Truro Long Run		2:37:00		21.15		AM: Long run with the first 13+ solo, and it was super humid.  Final bit with Dan and Joe, and averaged 7:28/mile.
		Friend Weekend		0:00:00		0		PM: Noon dune walk, then beach walk.

7/30:

6:06 

39 

37 

39 

39 

6:24 (right calf started to pull, and I started to crumble) 

42 

39 

38 

37 

1:06...started to fade badly, and cramp up in both calves, just totally feel apart.

8/7:
2:45
2:42
2:43
2:43
2:43
2:39
35
35
34
33

8/13:

2:47 

2:42 

2:41 

5:41 

3:30 

1:56 

1:12

8/15:

1:51 

1:53 

1:53 

1:53 

35 

34 

34 

33

8/19:

35 

37 

36 

36 

36 

36 

36 

36 

35 

34

8/20:

5:59/80 

5:51/75 

5:42/75 

5:27/72

9/3:

3:25

5:33

3:22

5:28

3:18

9/5:

3:57

3:57

3:59

3:54

3:56

3:58

3:54

3:52

3:56

3:54

3:55

3:49

3:48

3:31

3:20 (felt strong, good stuff)

9/10:

5:38 (oops)

5:48

5:40

5:35 (no gear change)

5:46

5:47

5:49

5:38 (still no gear change)

5:47

5:43

Totals: 102.98, 107.92, 101.65, 111.61, 84.14, 110.49, 109.06

4/22/2019 to 7/28/2019: Data Dump!

So, it has been fourteen weeks of training that I haven't posted any updates.  At this point, I would say Strava is killing the blog, but perhaps that's a bit premature.  In that time frame I have run hit 100+ in 13 out of 14 weeks, run 5 races (winning one, and coming in 2nd in another), run the Ragnar Cape Cod relay race, and had some overall decent training.

Due to weather, racing, social commitments, and just general summer time business - it's the season of hodge podge training.  My general theory is to run as much as possible during the summer, stay healthy, and let the body adapt to the heat gearing up for some fast fall running.  So far, that's mostly going according to plan, but an odd virus for the past month has me feeling 'meh.'  Nothing major, but an ongoing virus + sinus infection combined with the heat & humidity makes for some less than pleasant running sometimes.  What can you do?

Just keep running:

22-Apr		Moderate		1:01:00		8.1		AM: Morning commute at 7:37/mile.
		Aerobic		0:46:11		6.29		PM: Rainy and cold so a bit quicker at 7:20/mile.
23-Apr		Easy		0:56:38		7.33		AM: 7+ commute at 7:44/mile.
		Aerobic		0:45:43		6.25		PM: Commute home at 7:19/mile.
24-Apr		Progression		0:55:31		8.22		AM: Raleigh running plus a progressionish commute.  Averaged 6:45/mile for the whole thing so not too bad.
		Easy		0:47:17		7.14		PM: Run home at 7:11/mile then over to Formaggio.
25-Apr		Easy		1:05:00		8.4		AM: Standard commute at 7:50/mile.
		Easy w/Strides		0:55:18		7.22		PM: 7+ with six Poplar strides.
26-Apr		MLR		1:18:00		10.04		AM: MLR commute at 7:49/mile.
		Easy Easy		0:36:25		4.3		Noon: Easy around the river with Raleigh.
27-Apr		Fresh Pond 2 Lapper		0:43:16		6.73		AM: Fresh Pond 2 lapper…5m at around 5:55/mile.  Good stuff.
		Off		0:00:00		0		PM: Off.
28-Apr		Battle Road		1:53:00		14.38		AM: Muddy Battle Road with Terry, Kevin, and Stephen.
		Shakeout		0:42:00		5.64		PM: OCD shakeout at 7:26/mile.
29-Apr		MLR		1:15:00		10.15		AM: MLR Commute at 7:27/mile.
		Moderate		0:47:17		6.64		PM: 6+ that somehow ended up on the quick side.
30-Apr		Commute		1:02:00		8.1		AM: 8+ commute averaging 7:45/mile.
		Harvard Track		1:37:00		13.18		PM: Commute home then to track.   1200x3/600x3/200x2 at 8k/3k/mile pacing.  Felt strong, just not especially fast.
1-May		Raleigh & Commute		1:04:00		8.16		AM: Raleigh then commute.  Averaged 7:56/mile with the first two very slow.
		Easyish		0:47:17		6.27		PM: 6+ commute at 7:32/mile with a slow first mile.  Followed that up with repairing the fence panels and removing the rotted posts for 2+ hours.
2-May		Easy		0:56:23		7.13		AM: Raleigh + commute.  Had a meeting, so shorter distance in order to get to work on time.
		Moderate + Hills & Bugbee Pub		1:27:00		10.92		PM: Kind of a moderate progression for a commute home with a  low 6er in there.  Followed that up with six 60s hill repeats on Elm Street in Belmont and the Bugbee Pub.
3-May		Easyish		1:01:00		8.04		AM: 8m commute with the first bit w/Raleigh.  Ended up a bit quicker…I seem to be recovering from hard efforts very well as of late.
		Progression		0:44:53		6.25		PM: This ended up as a progression for some reason.  Not bad…averaged about 7:10 with the last mile at 6:30.  Minimal effort involved getting here.
4-May		Easyish		0:35:34		5		AM: Easy 5m ended up quicker again, but not on purpose.
		Golf!		0:00:00		0		PM: Golfed 9 holes at Highland Links, then surf and turf.  Good stuff.
5-May		Liam McGuire's Almost 5m PS		0:27:16		4.96		AM: 8th place, and a very similar race to last year.  Not bad.
		Warm Up / Cool Down		0:46:00		5.38		PM: Nothing in the PM except a nap.
6-May		Easy		1:04:00		8.43		AM: Averaged 7:39/mile with a slow first bit with Raleigh.
		Moderate		0:49:27		7.05		PM: Ended up running 5m at 6:40 after a slow first mile warming up, and a slow last mile with Raleigh.
7-May		Easy		1:04:00		8.23		AM: First bit with Raleigh.  Averaged 7:48/mile.  The right glute remains an issue at work and has yet to show any signs of improvement.
		Harvard Track		1:35		12.1		PM: 800x2/600x4/400x3/200x2 5k/3k/mile pacing Felt good, and dang I was pretty even with that pacing. Still looking for a little more pop in the legs. Just need to remain patient.
8-May		Raleigh & Commute		1:04:00		8.11		AM: Raleigh running is skewing the paces.  Averaged 7:56/mile.
		Easy Bonk		0:52:05		6.42		PM: 6+ commute home with a random bonk.  Always fun.
9-May		Commute wCaroline		1:02:00		8.04		AM: Bumped into Caroline on the commute.  Averaged 7:44/mile skewed by the Raleigh run to start.
		Commute & Easy Hills		1:14:00		9.16		PM: Commute home then hodge podge hills as I had Raleigh with me.  Did a mix of 60s, bounding, and 30 sec hills.
10-May		Longer Tempo		0:53:43		8.47		AM: Just under 8 at probably 6:20/mile.  Perhaps quicker.  Hilly route that started in Duxbury and finished in Kingston.
		Moderate		0:42:02		6.3		PM: 6+ at 6:44/mile.
11-May		MLR Tempo		1:20:00		12.33		AM: 12+ at 6:30/mile with some frequent hills in the later miles.
		Yardwork		0:00:00		0.72		PM:  That's just the warm up mileage from the relay.  Did some splitting of wood and other stuff once back in Truro.
12-May		Easy & 6 Strides		0:43:35		5		AM: Conversational Truro trails with Jonathan, then 6 strides when I got back.  The Wicked Oyster had some great brunch.
		Off		0:00:00		0		PM: Off.
13-May		Easy		1:03:00		8.3		AM: 8+ commute averaging 7:39/mile.  Raleigh skewed.
		Easyish		0:47:14		6.31		PM: 6+ at 7:29/mile, and felt sluggish so I was surprised it wasn't slower.
14-May		Commute		1:04:00		8.24		AM: 8+ at 7:46/mile skewed by the dog.
		Harvard Track		1:41:00		12.74		PM: 800x3/(400/400/400)x2/300x2/200x2 5k pacing for the 800s, 5k/3k/1m pacing with 1min rest for the 400 sets, mile pacing for the 300s and 200s
15-May		Easyish		0:53:00		6.78		AM: 6+ commute before the monthly meeting averaging 7:49/mile.  Left calf is sore, but nothing major after it tightened up a bit last night.
		Easyish		0:58:28		7.24		PM: Commute home and bumped into Prescott and MikeM.  Averaged 7:31/mile.
16-May		MLR		1:19:00		10.14		AM: Commute, partly with Amory.  Averaged 7:49/mile, partly skewed by Raleigh for the first half mile.
		Easy & Ultimate		0:48:14		6.28		PM: Commute at 7:41/mile then Ultimate.  Played just about the whole game, with the uncounted mileage at 2.59.
17-May		Easy		1:05:00		8.07		AM: Tired commute at 8+.
		Easy		0:41:47		5.07		PM: Had one beer and oof.  Averaged 8+.
18-May		Fresh Pond Tempo		0:51:41		7.59		AM: 5m tempo averaging about 6per.
		Off		0:00:00		0		PM: Off.
19-May		Battle Road		2:09:00		16.45		AM: 16+ at Battle Road.
		Off.		0:00:00		0		PM: Off.
20-May		Raleigh & Commute		1:03:00		8.15		AM: Raleigh and commute averaging 7:48/mile.
		Commute & Raleigh		0:55:47		7.03		PM: Commute/Raleigh/Strides averaging 7:56/mile for the whole thing.  Eight strides total.
21-May		Raleigh & Commute		1:03:00		8.23		AM: Raleigh and commute averaging 7:45/mile.
		Harvard Track		1:43:00		13.4		PM: Harvard Track, 800, 400/400/400 (continuous) x 3, 800, 200x3 800@5K, 400/400/400@>5K/<5K/>5K, 200@Mile pace 200m easy rest
22-May		Raleigh & Commute		1:03:00		8.05		AM: Raleigh and commute at 7:55/mile.
		Easyish		0:56:06		7.2		PM: Commute home and to PetSmart.  It's not easy running with a 30lb bag of dog food!
23-May		Raleigh & Commute		1:03:00		8.07		AM: Raleigh & Commute w/Strides.  Averaged 7:49/mile.
		Ultimate		0:47:57		6.78		PM: Moderateish Progressionish.  Averaged about 7 flat.
24-May		Truro		0:55:30		7.15		AM: Truro running!
		Truro		0:00:00		0		PM: Off.
25-May		Truro		1:22:00		11.02		AM: 11+ at 7:30/mile and hilly!
		Truro		0:00:00		0		PM: Off.
26-May		Truro		2:04:00		16.03		AM: Truro long run averaged 7:45/mile.  Tough terrain and I biffed it!
		Truro		0:00:00		0		PM: Off.
27-May		Truro		1:27:00		11.02		AM: Nice run home from a morning coffee at Balston Beach.
		Truro		0:00:00		0		PM: Off.
28-May		Easy		0:38:48		5.04		AM: Hit traffic on the drive back from the Cape and had to keep this short.
		Harvard Track		1:57:00		14.49		PM: 1000, (400x4)x2 1000, 200x3, (5800) 1000@5K, 400s@alternating 5K/Mile, 200@Mile pace 1min rest between 400’s, 200m easy rest between sets and otherwise.
29-May		Raleigh & Commute		1:01:00		8.1		AM: 8+ at 7:35/mile.
		Commute & Rlaeigh		1:00:00		8		PM: 8m commute averaging about 7:30/mile and finished with Raleigh.
30-May		Raleigh & Commute		1:03:00		8.21		AM: 8+ commute partly with Raleigh averaged 7:41/mile.
		Commute & Ultimate		0:49:57		6.59		PM: Standard commute home then ultimate.
31-May		Easy		1:03:00		8.18		AM: Raleigh then commute.  Ended up at around 7flat by the end of the run, so probably averaged about 7:15ish excluding the Raleigh part.
		Progression & Hill Repeats		1:14:00		9.82		PM: Somewhat of a progression home, then 6 hard hill repeats at Elm Street.  Marcos showed up…some youngin with bounce in his legs.
1-Jun		FP 1-Lapper		0:35:53		5.16		AM: Got there late, but still won!  Averaged probably 5:40low.  I'll take it.
		Off		0:00:00		0		PM: Off.
2-Jun		Battle Road		2:05:00		16.14		AM: Felt really good, and tempted to go longer but decided to just end it feeling good.
		FP wEli		0:30:50		4.01		Noon: Got home and Eli wanted to do a FP tempo, so I got the extra mileage I was looking for!
3-Jun		Easy		1:03:00		8.24		AM: 8+ at 7:40/mile.
		Easyish		0:46:03		6.27		PM: 6+ at 7:20/mile.
4-Jun		Easy		1:03:00		8.26		AM: 8+ at 7:40/mile.
		Harvard Track		1:45:00		13.75		PM: 1000, (600/600/600)x2, 400x2, 200x2 1k at 5k, 600s alternating at 3k/5k/3k pace with 1min between reps and 2min between sets, 400s and 200s at mile pace.
5-Jun		Easy		1:05:00		8.16		AM: Tired commute.
		Easy		0:49:20		6.35		PM: Easy home at 7:45/mile then across the street to throw the disc with Eli.  Worked as a nice little way to stay loose.
6-Jun		Easy Easy		1:05:00		8.13		AM: 8+ at 8+.  Pretty tired.
		Commute & 200 x 10 & Ultimate		1:05:00		8.68		PM: Ran to the track to do 200x10, averaged about 34s per rep.  Cooled down to home, then ultimate.
7-Jun		Easy		1:04:00		8.21		AM: Averaged about 7:50/mile.  Super stiff to start, and warmed up nicely by the end.
		Easy		1:02:00		7.66		PM: Commute home then to the Night Shift beer garden with Raleigh to meet Eli.
8-Jun		Easy		0:40:50		5.08		AM: Easy around the pond.
		Off		0:00:00		0		PM: Sailing race in Marblehead!
9-Jun		Ocean to Bay		1:30:00		11.62		AM: 1st place!! Four-peat!!  Ran 28:12.  Not bad actually on a fairly warm day.
		Off		0:00:00		0		PM: Napped on the deck and it was fantastic.  Eventually drove back to Cambridge.
10-Jun		MLR		1:31:00		12.22		AM: Nice little MLR to start the week.  Averaged about 7:30/mile.
		Commute & Raleigh		0:53:59		7		PM: 7m at 7:42/mile.  Ran a bit with Raleigh skewing the pace.
11-Jun		Raleigh & Commute		1:06:00		8.17		AM: 8+ at 8+.  Rainy commute.
		Harvard Track		1:40:00		12.8		PM: Commute home then 1000, (400/1000/600/400)x2. Super windy, so not putting too much emphasis on the splits...but they're all slow. Alex noticed my form had some fairly significant hip drop. This came just after telling Danny I've been lazy about doing the little things since Boston. I guess it's time to start doing the little things again!
12-Jun		Easy Easy		1:07:00		8.16		AM: 8+ at 8+.
		Easy Easy		0:20:49		2.3		Noon: Slow around the pond with Raleigh.  Work thing tonight so I snuck this in at lunch.
13-Jun		Standard		0:49:22		6.21		AM: Quick run before DRIVING to work!?  Weird.
		Martinez Classic		0:34:00		4.93		PM: Unexpectedly actually ran this, and I stunk.  4:56.  Followed it up with a quick 2m tempo with Brian at around 6:10/mile finishing the last bit slowly before driving to the Cape.
14-Jun		Truro Trails		1:08:00		9.11		AM: Went a little longer on the trails this morning.  Felt good.
		Rail Trail & Ticks		0:46:17		6.2		Noon:  Figrued I was unlikely to run before the boat club thing, so I did a quick rail trail run at lunch.  Averaged just under 7:30mile.
15-Jun		Truro Tempo-ish		0:43:57		6.47		AM: Tried to get this done quick so it was actually a pretty hard effort on the hills.   Not sure what I averaged and not sure I want to know.
		Off		0:00:00		0		PM: Bugbee dinner!!
16-Jun		Truro Trails		2:08:00		16.55		AM: 16+ long run.  Went fairly moderate for the first 13 before a loop with Eli and the dog.  I felt awful at the end.
		Off		0:00:00		0		PM: Off.
17-Jun		Standard		1:03:00		8.17		AM: 8+ standard commute.
		Easy + XT		0:52:05		7.05		PM: 1m easy, 5m moderate, 1m easy w/Raleigh.  Followed it up with some solid XT.
18-Jun		Easy Easy		1:06:00		8.22		AM: 8+ at 8+.  Really muggy and I wanted to focus on form and fix this wonky hip crap.
		Harvard Track		1:54:00		14.74		PM:  600/800/1000x3/800/600.  I was out of it before even starting the workout, so everything is slow. Whatever.
19-Jun		Morning Meeting		0:41:43		5.06		AM: 5m before the morning meeting.  Slow.
		Easy		0:47:40		6.26		PM: 6+ commute home at about 7:37/mile.
20-Jun		Easy		1:03:00		8.18		AM: 8+ commute at 7:49/mile.
		Easyish		0:55:04		7.17		PM: 7+ home at 7:41/mile with a bit of Raleigh running.
21-Jun		Easy		1:03:00		8.2		AM: 8+ at 7:42/mile.
		Easyish		0:54:11		7.2		PM: 7+ at 7:31/mile.
22-Jun		FP 1-Lapper		1:11:00		10.18		AM: 10m total averaging close to 7min per.  Met a young dood named Teagan who goes to Harvard, but may join CSU for some upcoming workouts.
		Off		0:00:00		0		PM: Off.
23-Jun		BHZ 5k PS		0:16:50		3.16		AM: 16:51 and that was kind of meh.  9th overall in 16:50...Pretty even pacing, so I'm happy with that. Just didn't have the gear or whatever to go with Lee and ChrisK. Pretty warm day though, so I dunno...maybe I should be happy with it.
		Warm Up / Cool Down		0:52:00		6.68		AM: Other mileage.
24-Jun		MLR		1:17:00		10.03		AM: 10+ MLR at 7:42/mile.  Warm and polleney.
		Easy		0:54:00		6.98		PM: 6+ at 7:40ish.
25-Jun		MLR		1:17:00		10.05		AM: 10+ at 7:43/mile.
		Harvard Track		1:58:00		16.43		PM: Commute home and to the track then 6 x mile.  Then ran home!  Big day!
26-Jun		Easy		1:08:00		8.28		AM: Easy commute.
		Easy		0:50:19		6.35		PM: Easy commute
27-Jun		Easy		1:07:00		8.28		AM: Easy commute.
		Easy		0:50:11		6.28		PM: Easy commute
28-Jun		Truro Trails		1:00:00		8.04		AM: Trails at 7:30/mile.
		Off		0:00:00		0		PM: Off.
29-Jun		Easy wEli		0:51:56		6.39		AM: Easy with Elizabeth.
		Off		0:00:00		0		PM: Off, beach walk.
30-Jun		Truro Trails		2:02:00		16.3		AM: Long run on the trails averaging probably 7:23/mile for the majority before a slower final 2m.  Woke up feeling sick so this wasn't too bad.
		Off		0:00:00		0		PM: Off.
1-Jul		Easy		1:04:00		8.19		AM:  Easy at about 7:45/mile.
		Easy		0:53:57		7.07		PM:  Averaged 7:38/mile.
2-Jul		Easyish		1:00:00		8		AM: Averaged 7:30/mile.
		Easy		0:47:22		6.31		PM: Annoyed to miss track!!!
3-Jul		Truro Trails		1:01:00		8.1		AM: Shorter trail route.  Averaged 7:37/mile.
		Off		0:00:00		0		PM: Off.
4-Jul		Truro Trails		1:16:00		10.04		AM: Trail running.  10+ at 7:35/mile.
		Trails w/Eli		0:35:41		4.01		Noon:  Super heavy humidity.  Ran the trails from Longnook to the secret spot then walked the beach back to the parking lot afterward.  Fun!
5-Jul		MLR		1:33:00		12.07		AM: MLR on the trails averaging 7:44/mile.  Started to fade hard at the end.  Hot and humid.
		Off		0:00:00		0		PM: Off.
6-Jul		Shakeout		0:49:21		6.22		AM: Steamy shakeout averaging 7:56/mile.
		Off		0:00:00		0		PM: Off…cookout after a 3.5 hour drive…oof.
7-Jul		Wellfleet 5m		0:27:19		4.87		AM: 2nd place in 27:19.  Lost to Ian Nurse when he gapped me on the hill prior to the turnaround.  Felt pretty dizzy during the warm up…odd.  Nevertheless, happy with the effort.
		WU & CD		0:42:00		5.85		AM: Warm up and cool down mileage.
8-Jul		Truro Trails		1:17:00		10.29		AM: Truro trails at a half decent effort.  Averaged 7:34/mile which is pretty good considering the turns and Radar Hill.
		Off		0:00:00		0		PM: Off after the drive home.
9-Jul		Easy		1:04:00		8.32		AM: 8+ commute at 7:45/mile.
		Track & Ultimate		1:32:00		12		PM: Ran to Harvard to do the workout and just did 2 x 1m at about 5:36.  Then ran to Arlington for the ultimate game and I was totally cooked.
10-Jul		Very Easy/Out of it		1:10:00		8.3		AM: 8+ super slow.  Had to stop at the picnic bench near the boat rentals to lie down.  BAH!
		Easy		0:52:14		6.3		PM: 6+ home at 8:17/mile.  Still feeling waaay off.
11-Jul		Early Meeting		0:41:48		5.06		AM: 5m at 8:15/mile.  Felt meh, so probably good to have a meeting today.
		Easy & Ultimate		0:57:20		7		PM: Easy/slow commute home followed by ultimate.  Played most of the game and got in a good workout.  Legs didn't feel nearly as stale as during the run.
12-Jul		Easy		1:05:00		8.12		AM: Raleigh and commute at 8 per.  Felt meh.
		Easyish		0:53:27		7.06		PM: Commute home at 7:34/mile.  Felt decent.
13-Jul		Narragansett 10k		0:34:44		6.08		AM: Just under 10k in 34:44.  Not bad for a warm day.  Kept the effort and pace pretty even as well.
		WU & CD		0:33:00		4.56		AM: Warm up and cool down.  Went to Plympton after the race and lounged in the pool.  Nice!
14-Jul		Tracksmith Long Run		2:01:00		17.4		AM: Tracksmith LR.  Averaged 6:59/mile and actually felt half decent.  Ran an out and back along the marathon course, and it was very warm and humid.
		Off		0:00:00		0		PM: Off.  Napped.
15-Jul		Monday MLR		1:18:00		10.04		AM: Raleigh + commute averaging about 7:45.  Quads a bit sore, otherwise not bad.
		Commute		1:00:00		7.64		PM: Commute home at 7:51/mile.
16-Jul		Raleigh & Shakeout		0:46:18		5.59		AM: Early meeting so short mileage.  5+ at 8:17/mile.  Legs stiff and Raleigh running.
		Harvard Track		1:52:00		14.65		PM:  Oof, that was tough.  (1600/400)x3.  10k and 3k pacing.
17-Jul		Shakeout		0:42:26		5.17		AM: Another shakeout due to another meeting.
		Easy		0:49:37		6.36		PM: 6+ easy at 7:47/mile.
18-Jul		Easy		1:02:00		8.18		AM: 8+ at 7:37/mile.
		Tempo + Ultimate		0:45:41		6.64		PM: 6+ w/5m moderate averaging, I dunno, 6:30 something.
19-Jul		Easyish		1:02:00		8.23		AM: 8+ at 7:37/mile.
		Easy		0:49:09		6.33		PM: 6+ commute at 7:46/mile.
20-Jul		The Scorcha		0:06:56		13.34		AM: WORKOUT!?  12m workout alternating 6:2x and 7:2x.  Was supposed to be 6:15 and 7flat but it was CRAZY hot and humid.  Good stuff with Amory, Rahul, Tom, Terry, and D.
		Off		0:00:00		0		PM: Drive to Truro.
21-Jul		MLR Easy		1:19:00		10		AM: 10+ with a dip in the bay.  I fell apart on this one just a bit.
		Off		0:00:00		0		PM: Drive home.
22-Jul		Easy		1:06:00		8.12		AM: 8+ at 8:10/mile?  Is that right?  Certainly skewed by the Raleigh running.
		Easy		0:48:45		6.27		PM: 6+ at 7:48/mile.  Considering doing more, but feeling out of it and I'm still fking sick!!
23-Jul		Easy		1:07:00		8.52		AM: 8+ at 7:54/mile.  Not a bad run in the rain.
		Progression + Track / Ultimate		1:17:00		11.16		PM: 4m Progression & (800/400/400)x3
24-Jul		Raleigh + Commute		1:02:00		8.12		AM: Ran Raleigh then commute.  Started to go slightly quicker, but held back a bit.
		Easy		0:52:53		6.61		PM: Commute home then back out to drop off some mail.  Middle miles were 7:30s and steady.
25-Jul		Raleigh & Commute		1:02:00		8.18		AM: Same as yesterday morning.  Averaged 7:39/mile for the whole thing.
		Lunch Run & Hills		0:53:49		7.16		Noon: Old Lunch Run Route + 4 Hill Repeats Unlikely to get in my evening run; thankful for the moderate temps.
		Shakeout		0:17:13		2.14		PM: Quick shakeout waiting for Eli to pick me up at work.
26-Jul		Amory's Workout		1:19:00		11.12		AM: Jogged around waiting for Eli then she couldn't make it so I did the workout Amory sent around.  6:05 average for 3 miles then 5:43 for the 4th tack on.  No shade made this feel pretty tough. A little bummed because it seemed like a nice appetizer type workout...oh well, still good stuff.
		Off		0:00:00		0		PM: Off.
27-Jul		Easy Easy		0:51:54		6.28		AM: Easy with Elizabeth running and Marilyn on the bike.
		Sailing & Wine!		0:00:00		0		PM: Off, nice day of sailing then over to Kontokosta.
28-Jul		Running on Empty		1:45:00		14.28		AM: Woke up early so tried to sneak in what I could before the ferry.  No coffee and breakfast mad e this a bit more suffering than I wanted.  Averaged 7:22/mile though, so not bad.
		Shakeout		0:41:23		5.02		PM: Shakeout w/Eli.  HOT & HUMID!

Too many totals, but basically a bunch of weeks between 100 and 105 with one 80 mile week put in there.