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. |
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| 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 |
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| 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 |
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| 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. |
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| 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. |
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| 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. |
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| 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.
