I have two friends, Amory & Brian, that I run with frequently, both for workouts and easy runs. And both have targeted breaking 5 minutes in the mile (I have no doubt that they are both closer to 4:50 than they are 5:00). With a track workout on the calendar for tonight I started to consider that perhaps they'd give it a shot this evening. As my run slowly progressed, I considered the thought.
I visualized working as their pacesetter and hitting the 800, getting there at 2:28...because they can both click off 37s 200s no sweat. It would be getting real as we cruised through the back straight and then hit the 1k mark. In my mind I started to speak words of encouragement. 'This is where it starts to get to tough.' We're well on pace with 500 to go. 'C'mon now! This is where it gets hard. Stay relaxed. Stay focused.'
...I was back to running on the Charles, and my pace had quickened. My mind was part in the moment and part on the track. 'Tough. Hard...those words are not synonymous with impossible. In fact, they imply the possibility of a thing. Tough things and hard things can be accomplished and they are the types of goals worth setting.'
On the Charles, I know I'm tired from the training. It's a good thing. This is the part of the process. These are the days that answer the question, 'am I willing to do what it takes?' I'm fatigued, but I'm putting in the work, and putting myself in a position to reach my goals - hard and tough as they may be.
...Back on the track I visualize my teammates approaching the bell lap, I ask them the question you face when you have put in the work and you're in the moment and when discomfort is at its greatest, 'how bad do you want it?'
...and just like that I'm at work!
| 1-Jan | MLR Moderate | 1:25:00 | 12.17 | AM: 12+ at about 7/mile, with 10m at a hardish effort at 6:35-40 per mile. Very windy, so the effort was there. | ||||
| Shakeout | 0:39:26 | 4.19 | PM: Jonathan & Barb's, then an easy shakeout with Eli. Got in a great nap after the party. | |||||
| 2-Jan | Easy | 1:05:00 | 8.15 | AM: Slow commute to work. | ||||
| Easy | 0:35:34 | 4.3 | PM: Easy commute home. | |||||
| 3-Jan | MLR | 1:06:00 | 8.16 | AM: Slow commute to work. | ||||
| Tempo + Hill Repeats + Bugbee Pub | 1:17:00 | 9.97 | PM: Tempoish home then Appleton Hills. Averaged about 6:40, then 8 repeats. Felt pretty good and the Bugbee Pub was open afterwards!! | |||||
| 4-Jan | Easy | 1:06:00 | 8.05 | AM: Another slower commute to work. | ||||
| Easy | 0:40:44 | 4.64 | PM: I was so tired for this. Honestly felt like I could nap while running. | |||||
| 5-Jan | Broken Progression | 1:16:00 | 10.31 | AM: 4 x FP at an increasing pace. This felt really easy, which is nice for a change. Averaged about 7/6:40/6:30/6:20 and that's something to build on. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 6-Jan | Long Run | 2:19:00 | 17.69 | AM: A pretty bunk long run. Left hamstring was really bothering me towards the end so I picked up the pace. That helps the hamstring for some reason. So…a good quick finish. | ||||
| Off | 0:00:00 | 0 | PM: Nap! | |||||
| 7-Jan | Easy | 1:04:00 | 8.22 | AM: Cold commute. 7:53/mile. | ||||
| Easy | 0:49:35 | 6.34 | PM: 6+ commute at 7:49/mile. | |||||
| 8-Jan | Easy | 1:08:00 | 8.07 | AM: 8m commute at around 8per. Feeling bunk with this hamstring. | ||||
| "New" Car Run | 0:58:07 | 7.23 | PM: Picked up the new Subaru and met Eli. Was feeling better and in the 7:30s before running to meet Eli. | |||||
| 9-Jan | Easy | 1:03:00 | 8.13 | AM: From last year on this same date, "Finally. 8+ at 7:48/mile. Not bad not great, but better."…familiar… | ||||
| Tempo & Hill Sprint/Bounds | 1:01:00 | 8.74 | PM: 10k tempo at around 6:30/mile followed by 10 x 10s of short hill sprint/bound. The left hamstring is still bad and I couldn't full out sprint so I did a combo sprint/bounding. | |||||
| 10-Jan | Easy | 1:07:00 | 8.4 | AM: 8+ commute at varying paces. Bumped into Alex, and then a new buddy Chris. Always fun running with company. | ||||
| MLR Easy | 1:23:00 | 10.01 | PM: Commute home, then run to Night Shift with Eli. | |||||
| 11-Jan | Easy | 0:48:39 | 6.2 | AM: Easy 10k commute at 7:51/mile. | ||||
| BU Track | 1:40:00 | 12.3 | PM: Commute home and BU Track. 800/1000/800/600/400/300/200/400x2/200x2. Splits were solid for the 5k paced stuff, but I don't have it in the hamstring for mile stuff. Still very happy with this. Also, my left foot went numb so that was weird. | |||||
| 12-Jan | Shakeout | 0:39:59 | 5.01 | AM: Easy 5m shakout at 7:58/mile. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 13-Jan | CSU Long Run | 2:14:00 | 18.55 | AM: CSU long run from Danny's. Averaged 7:15/mile, with a good finish. Got dropped by Danny in the 18th mile. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 14-Jan | Easy | 1:05:00 | 8.15 | AM: 8+ at 8 per. Hamstring a bit tight, and feet beat up. Otherwise ok. | ||||
| Easy | 1:04:00 | 7.7 | PM: 7.7 commute home. BIFFED IT! Also ran a few with Eli and Raleigh. | |||||
| 15-Jan | MLR Moderate | 1:12:00 | 10.1 | AM: 10m commute with 8m moderate at about 7per. Averaged 7:14/mile on the whole. | ||||
| Easy | 0:33:26 | 5.05 | PM: 5+ tempoish at 6:37/mile. Just getting home quick so I can make it to the company holiday party. | |||||
| 16-Jan | Easy | 0:45:29 | 6.05 | AM: 6m due to meeting. Averaged 7:30/mile trying to make sure I got to six. | ||||
| Easy | 1:00:00 | 7.53 | PM: Commute + Eli and Raleigh. | |||||
| 17-Jan | Moderate | 1:05:00 | 8.85 | AM: 8m at 7:22/mile. | ||||
| BU Track | 1:30:00 | 11.84 | PM: Commute home then BU Track. (1000/600)x2, 400x4, 200x4. 5k/3k/mile pacing. 1min rest between the 4s and 2s. | |||||
| 18-Jan | Easy | 1:05:00 | 8.17 | AM: 8+ at 7:59/mile. | ||||
| Easy | 0:52:22 | 6.25 | PM: 6m at a slow clip. Feeling tired. | |||||
| 19-Jan | 4/3/2/1 Cutdown | 1:57:00 | 16.47 | AM: Good warm up then 4/3/2/1 cut down. Started off slower than MP, finished probably at about HM effort. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 20-Jan | Shakeout | 0:47:58 | 5.47 | AM: Cold wet feet. Awful footing. | ||||
| Off | 0:00:00 | 0 | PM: Off. Pats win! | |||||
| 21-Jan | Moderate | 0:50:45 | 6.44 | AM: BU Track cut short. 1000/600/200. Not bad pacing, but the track team showed up so that was it. Oh well. | ||||
| Easyish | 0:57:47 | 7.3 | PM: 7+ around Fresh Pond at whatever. Very cold. | |||||
| 22-Jan | Easy | 1:08:00 | 8.09 | AM: 8+ slow. Not sure why. | ||||
| Easy | 1:11:02 | 8.1 | PM: 8+ at whatever. Bad footing. | |||||
| 23-Jan | Easy | 1:09:49 | 8.43 | AM: 8+ at 8:17/mile in ice/slush/pavement mix. | ||||
| Easy | 0:49:46 | 6.36 | PM: 6+ at 7:49/mile. Limited time. Evening networking event. | |||||
| 24-Jan | Easy | 0:57:33 | 7.04 | AM: 7m commute at 8:10/mile. Not sure why this was slow… | ||||
| BU Track | 1:41:00 | 12.2 | PM: Commute home in a downpour then BU. (800 x 2, 400 x 2, 200 x 2) x 2. 5k and 3k/mile pacing with 1min rest between pairs. | |||||
| 25-Jan | Easy | 1:05:00 | 8.18 | AM: 8+ at 7:59/mile. | ||||
| Easy | 0:49:08 | 6.3 | PM: 6+ at 7:48/mile. | |||||
| 26-Jan | 10k Tempo & 8x30s | 1:11:00 | 10.51 | AM: 10k tempo (SLOW!) + 8 x 30s. Averaged about 6:20/mile and just felt awful. Elected the 30s strides since I was sucking so badly. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 27-Jan | CSU Long Run | 2:40:00 | 20.2 | AM: First 20 miler. Averaged 7:56ish. Slow miles to start the CSU group run, and a very hilly route. Left hamstring was barking for a few sections. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 28-Jan | Easy | 1:12:00 | 9.04 | AM: 8m at 8per. Lower back had a flair up. Nothing of note to cause it. Poor previous night sleep and perhaps the foam rolling? | ||||
| Easy | 0:52:35 | 6.6 | PM: 6+ at 7:58/mile. All these runs near 8min suck. | |||||
| 29-Jan | Easy | 1:01:00 | 8.09 | AM: 8+ at 7:37/mile. | ||||
| 10k Tempo | 0:48:08 | 7.39 | PM: 10k tempo at about 6:10/mile. Better than Saturday, but still slow. Stomach a mild issue. Dinner at Forage was worth hustling home though!! | |||||
| 30-Jan | Easy | 1:05:00 | 8.17 | AM: 8+ at 8per. Somewhat slippery conditions, so the time means nothing. Back not an issue when running and shows slight improvement. | ||||
| Easy | 0:51:18 | 6.4 | PM: Commute home and picked up some groceries for fish tacos. | |||||
| 31-Jan | Easy | 1:06:00 | 8.1 | AM: 8m commute at 8+/mile. 5 degrees with a 15-20 mph headwind. | ||||
| BU Track | 2:15:00 | 15.11 | PM: Commute home then BU. 1m x 2, (1000/600/300)x3. HM/5k/3k/mile pacing. Splits were pretty damn great. | |||||
| 1-Feb | Easy | 1:04:00 | 8.07 | AM: 8m at 8+. | ||||
| Easy | 0:50:37 | 6.27 | PM: 6m at 8+. | |||||
| 2-Feb | MLR | 1:17:00 | 10.03 | AM: 10m at 7:44/mile. Initially wanted to go slightly quicker, but bumped into some of the Fresh Pond guys and preferred to run with company. | ||||
| Off | 0:00:00 | 0 | PM: Off. | |||||
| 3-Feb | Bamboozled 5k | 0:56:00 | 8.34 | AM: Bamboozled IPA Pre-Game 5k. 6th place in 16:52. Running solo most of the way in no man's land. Got out super slow and not happy with that, but splits progressed nicely. 17 seconds slower than last year though. | ||||
| Off | 0:00:00 | 0 | PM: Off. Patriots won! |
1/11:
800-2:38
1000-3:17
800-2:37
600-1:54
400-1:12
300-54
200-35
400-1:12
400-1:13
200-35
1/17:
1000-3:20
600-1:56
1000-3:21
600-1:57
400-1:14
400-1:13
400-1:13
400-1:12
200-36
200-33
200-34
200-31
1/21:
1000-3:27
600-1:51
200-33
1/24:
800-2:40
800-2:40
400-1:15
400-1:12
200-35
200-34
800-2:38
800-2:38
400-1:13
400-1:13
200-34
200-32
1/31:
1m - 5:41
1m - 5:40
1000-3:16
600-1:53
300-54
1000-3:15
600-1:54
300-55
1000-3:16
600-1:53
300-52
Totals: 103.9, 107.2, 101.63, 109.15, 101.61
