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
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
