Data Dump Part I: 9/16/19 to 12/31/19

A couple notes...2019 ended with me running 5120 miles for the year.  Just a little short of my goal of averaging 100 mpw, but I'll take it.  After the Cape Cod Marathon, I had some pretty legitimate issues with my left hamstring, and so I prioritized getting that right instead of hitting the arbitrary goal.  So...I'm learning!  I also had a few races in there on top of the marathon, but have had a busy year without as much time as I would like to be able to do a few race reports...hopefully I can change that in 2020.

Part I:

16-Sep		Easyish		1:00:00		8.17		AM: 8+ and feeling pretty reasonable at a 7:22/mile clip.
		Easyish		0:58:01		8.01		PM: Commute home and starting dipping into the high 6s until stopping at Trader Joe's for some food.  Averaged 7:15/mile.
17-Sep		Special Block Part I		1:15:00		11.37		AM: 1m warm up then 10m at 6:25/mile.  Had trainers/backpack/headwind, so those are the excuses for being about 10s slow per mile.  Just didn't feel like I was getting in a groove at any point, which was frustrating but got it done.
		Special Block Part II		1:27:00		13		PM: 10k at 6:15/mile followed by 1200x2, 1600x2, 800 w/1min rest after the first reps 2min otherwise and 10k paces for the 12 and 16 and 5k for the 8.  The workout felt like I had no pop, but otherwise I'm feeling very strong right now.
18-Sep		Easy Easy		0:40:50		4.8		AM: Early meeting and my right heel was really bugging me.  Averaged 8:30/mile.  Otherwise felt fine, so that's nice.
		BAH!		0:54:02		6.5		PM: Heel is a little concerning.  6+ slow.
19-Sep		Easyish		1:03:00		8.48		AM: 8+ commute at 7:20ish.
		Sneaking in a run		0:29:01		4.02		Noon: 4m at 7:13/mile when I could get it in before the work event tonight.
20-Sep		Easy MLR		1:15:00		10.06		AM: 10+ MLR at 7:30/mile.
		Off		0:00:00		0		PM: Off.
21-Sep		Easy				7.01		AM: 7+ pretty easy and bumped into a really dick head of a neighbor who didn't want me "trespassing on her land"…for the 10 feet that I was on it.  Go to hell lady.
		Off		0:00:00		0		PM: Off.
22-Sep		Lone Gull 10k		0:34:25		6.2		AM: Lone Gull 10k…wouldn't call th is good or bad really.  Tough to say with the weather, but I beat TJ for the first time.  I imagine he was sick or something though, so I'm not counting it.
				1:50:00		12.88		PM: 4+ shakeout in the evening with Eli.  This mileage includes warm up and cool down.
23-Sep		MLR		1:17:00		10.05		AM: Monday MLR!  But not 12…oh well.  Averaged 7:40/mile.
		Easy		0:55:56		7.11		PM: 7+ home at 7:52/mile.
24-Sep		Easy		1:02:00		8.24		AM: 8+ at 7:37/mile.  Feel pretty good.
		Tempo + CSU Track		1:34:00		13.51		PM: 10k tempo at around 6:0x/mile followed by 800x2/1600/800/600x3.  Right heel tightened up after the tempo, but just ok enough to do the workout…barely.
25-Sep		EasyEasy		0:59:51		7.09		AM: Ouch, limping the whole way.  7+ at 8+.
		Easy		0:49:01		6.34		PM: Heel surprisingly ok…6+ at 7:44/mile.
26-Sep		Easy		1:04:00		8.24		AM: Heel didn't seem to be an issue, but noticed it slightly here and there.  8+ at 7:45/mile skewed by a first slow mile.
		Easyish		0:45:35		6.31		PM: Mostly easy, but a little quicker since it was pouring rain.  Right heel is still tender, but not that bad.
27-Sep		Easy		1:02:00		8.13		AM: 8+ at 7:40ish, slow first mile, then fell into a good rythym, but stomach issues.
		Moderate + 3m/2mx1		1:37:00		14.39		PM: 1m easy then a 10k based on feel to Fresh Pond for the workout with Amory, Rahul and Terry.  Ran the 3m segment at the group's pace, then the 2 x 1 trying to hit 10k and 5k pacing.  Got a little dark, so wasn't quite comfortable going that fast, but it was a good effort.
28-Sep		Blue Hills Hike		0:00:00		0		Noon: 3m hike on the Blue Hills.
		Easy		0:39:46		5.07		PM: Run after the hike.  Averaged 7:50/mile.
29-Sep		Battle Road		2:26:00		20.05		AM: CSU long run, and finished the final 5ish going quicker.  Averaged 7:16/mile for the whole thing.
		Off		0:00:00		0		PM: Off.
30-Sep		MLR		1:27:00		12.04		AM: 12+ at 7:16/mile.  Hey not bad!
		Easy		0:48:57		6.29		PM: 6+ at 7:47/mile.
1-Oct		Easy		1:04:00		8.22		AM: 8+ at 7:52/mile.
		10k Tempo + Track		1:49:00		15.24		PM: 10k in 37:59 followed by 8x800.  Good overall volume.  Pace was good for the 10k, but just couldn't get dialed in for the 8s.
2-Oct		Easy		1:05:00		8.23		AM: 8+ at about 8 per.
		Easy		0:48:52		6.29		PM: Normal commute averaging 7:46/mile.
3-Oct		Easy		1:02:00		8.18		AM: 8+ at 7:36/mile.
		Moderate		0:45:06		6.32		PM: 6+ at 7:08/mile.
4-Oct		TRED		1:09:00		9		AM: 9 at 7:42/mile.  Legs feeling a little beat up.
		TRED		0:30:37		3.34		PM: An easy shakeout with Eli, Jonathan, and Tom.
5-Oct		TRED		2:27:00		20.07		AM: First 7+ with Eli and Jonathan then 12 at 6:23/mile through some big rollers that pretty much put me in the hurt locker.  Still not too bad though.
		TRED		0:00:00		0		PM: Burgers then pizza!  Also did the dune hike in the afternoon, which was a great non-running shakeout.
6-Oct		TRED		1:57:00		14.28		AM: First few with Eli, Jonathan, and Kristi, then Kevin and I broke off and hit the trails to finish up.  Legs felt pretty beat up.  Averaged 8+ per.
		TRED		0:00:00		0		PM: Did a bit of cleaning then drove back to Cambridge.
7-Oct		Easy		1:01:00		8.15		AM: 8+ at 7:35/mile.
		Easyish + Poplar Strides		0:59:44		8.16		PM: 8+ at 7:19/mile.  First 7 kind of a progression then did a full set of drills and 10 Poplar Strides.  Also did XT.
8-Oct		Easyish		1:00:00		8.15		AM: Knees are still a little achey, but I'm settling into the low 7s lately.  8+ at 7:26/mile.
		10k Tempo + Track		1:29:00		13.45		PM: 10k tempo averaging 5:53/mile followed by 1200x2/1000x2/800/600/400.  Paces just a tad slow on the intervals, but the tempo was surprisingly spot on considering the headwind, backpack, and carrying my flats.
9-Oct		Easy		1:05:00		8.25		AM: 8+ at 7:56/mile.
		Easy		0:50:11		6.27		PM: 6+ at 8/mile.
10-Oct		Easy		1:02:00		8.05		AM: 8m at 7:46/mile.
		Cummute & Hills		1:23:00		10.31		PM: Commute home and 6 repeates on Elm Street with Terry.  10+ tot at about 8per.  Legs were cooked the whole day today.
11-Oct		Easyish		1:00:00		8		AM: Legs still stiff, but moving better.  8m at 7:36/mile.
		Easy		0:38:08		5.01		PM: 5m easy commute averaging 7:36/mile.
12-Oct		Hard Long Run		2:05:00		20.1		AM: 2m warm up then 18m at 6:07/mile.  Didn't look at my watch for basically the whole run.  Went on feel, and the one time I accidentally looked it was a slow split.  Very encouraged.
		Off		0:00:00		0		PM: Off.
13-Oct		Battle Road MLR Easy		1:36:00		12.26		AM: Went to Battle Road to try and keep Terry company for his long long run.  Felt ok, but definitely started to notice the fatigue by the end.
		Off		0:00:00		0		PM: Off…dinner at Alden & Harlow was good though.
14-Oct		Easy		1:02:00		8.01		AM: Commute at 7:45/mile.
		Reebok 10k Volunteering		0:45:00		5.43		Noon:  To and from volunteering and man my legs were stiff from standing all day.
		Commute & Eli		0:49:34		6.12		PM: 6+ home from work at 8+, also ran a bit with Eli.
15-Oct		Easyish		1:03:00		8.16		AM: 8+ at 7:43/mile.  Legs stiff, so this didn't really feel too easy.
		10k Tempo + Shortened Track		1:17:26		10.8		PM: Cut this one short.  Legs were stiff so I tried easing into the 10k tempo, but to no avail.  Started the workout, but my shirt was soaked and then the sun went down and I was freezing.  Times weren't crazy off, but everything felt risky.  Didn't want to risk pulling anything so I finished up with 2 x 200 and called it a night.
16-Oct		Early Meeting		0:38:11		5		AM: 5m easy commute at 7:38/mile.
		Commute & Eli		1:01:00		7.32		PM: Commute home and met up with Eli.  Total average was 8+.
17-Oct		Easy		0:48:46		6.16		AM: 6+ commute at 7:55/mile.
		Moderate		0:52:11		7.3		PM: 7+ at 7:09/mile.  Not sure why this was quicker.
18-Oct		Easyish		0:43:52		6.02		AM: 6+ at 7:17/mile.
		Easy		0:42:34		5.63		PM: 5+at 7:33/mile.
19-Oct		Easyish		0:43:14		6.27		AM: 6+ keeping Culla company for his long run.  Was in the mid 6min range for the two laps.
		Off		0:00:00		0		PM: Off.
20-Oct		Paddy's 3m		0:15:55		3		AM: Paddy's Shillelagh Shuffle 3m race.  Last Pub Series race, and although I had a strong finish to outkick Kluz and another guy, I wasn't able to make up the points.  I finish the year in 3rd, which isn't so bad.  Took a long ride on the pain train for the final 1/3rd of a mile though, and feel good about being able to hold on and maintain.
		WU/CD/Shakeout		0:40:00		5.16		PM: Had an early shakeout with Raleigh, then this includes warm up and cool down.
21-Oct		Easy		0:52:04		6.55		AM: 6+ commute at 7:57/mile.
		Easy & Raleigh		0:51:33		6.38		PM: 6+ at 8:04/mile.
22-Oct		Easy		0:47:26		6.14		AM: 6+ at 7:43/mile.
		Commute + 3m Test		1:09:00		9.85		PM: Commute home then drove to track.  Did a 3 mile tempo on the track and averaged something like 5:55 or so.  Left knee and hip felt really bunky…
23-Oct		Easy		0:41:02		5.05		AM: 5+ easy at 8:07/mile.
		Easy		0:44:16		5.57		PM: 5+ at 7:57/mile.
24-Oct		Easy		0:40:57		5.39		AM: 5+ at 7:36/mile.
		Easy		0:38:48		5.17		PM: 5+ at 7:30/mile.
25-Oct		Easy		0:39:06		5.29		AM: 5+ at 7:23/mile.
		Easy		0:38:05		5.01		PM: 5+ at 7:36/mile.
26-Oct		Easy		0:31:54		4.04		AM: 4m very easy at 7:53/mile.
		Off.		0:00:00		0		PM: Off, drove to Plympton to shorten the a.m. drive in the morining.
27-Oct		Cape Cod Marathon		2:39:42		26.2		AM: Temps were fine, and the rain didn't concern me…but the winds were intense.  Both hamstrings were tight about 10k in, and the left hamstring in particular.  Everything was kept at bay though, and after the 9m turnaround I decided to give it a shot.  Hit halfway in 1:20:22, and negative split to finish in 2:39:42.  Pretty happy with this.
		Warm up		0:12:00		1.3		PM: Off, but this was the warm up mileage.
28-Oct		Easy		0:42:15		5.2		AM: 5m at whatever, but legs feel ok.  Left knee still hurts.
		Easy		0:39:20		5.01		PM: Left knee loosened up and surprisingly only mildly stiff.
29-Oct		Easy		0:40:06		5.09		AM: Left knee feels like it is the only thing bugging me post-marathon.  Maybe the ice-pick hamstring thing a little bit too…
		Easy		1:18:00		9.70		PM: Commute home and additional mileage from doing warm up and strides at the track.
30-Oct		Easy		1:04:00		8.04		AM: 8+ at 8ish.
		Easy		0:51:24		6.27		PM: 6+ at 8ish.
31-Oct		Easy		1:05:00		8.07		AM: 8+ at 8ish.
		Easy		0:49:57		6.24		PM: 6+ at 8ish.
1-Nov		Easy		1:03:00		8.14		AM: 8+ at 8ish.
		Easyish		0:47:30		6.24		PM: 6+ at 7:36/mile.
2-Nov		Injured		0:30:32		3.25		AM: 3+ with the hips feeling progressively worse.  Walked it in to be safe.  Feels like tendonitis in the hip flexors.
		Off		0:00:00		0		PM: Off.  Solstice!
3-Nov		Injuredish		0:33:01		4.01		AM: Feeling kind of injured, so took it super easy.
		Off		0:00:00		0		PM: Off.
4-Nov		Easyish		1:18:00		10.04		AM: 10+ feeling alright.  Averaged 7:48/mile.
		Easy		0:54:57		6.67		PM: Commute home at 8:14/mile?  That seems slow…
5-Nov		Cancun		0:33:26		4.02		AM: A quick 4m before the flight.
		Cancun		0:00:00		0		PM: Off, flight.
6-Nov		Cancun		0:38:00		5.00		AM: A little bit outside with Eli and her Mom on a bike, then a couple more on the treadmill.  Sweating buckets.
		Cancun		0:00:00		0		PM: Off.
7-Nov		Cancun		0:41:12		6		AM: About 6m on the treadmill.  Sped up a bit towards the end, so not sure the exact mileage, but this seems right.
		Cancun		0:00:00		0		PM: Off.
8-Nov		Cancun		0:34:20		4.38		AM: 4m with most of it with Eli.  Hot!
		Cancun		0:00:00		0		PM: Off.
9-Nov		Cancun		0:34:22		4.49		AM: 4+ again mostly with Eli.
		Cancun		0:00:00		0		PM: Off.
10-Nov		Cancun		0:31:08		4.11		AM: 4+ again mostly with Eli.
		Cancun		0:00:00		0		PM: Flight home.
11-Nov		Moderate		1:10:00		10.03		AM: 10+ at 7:02/mile.  Slow first mile, then felt pretty antsy about the low mileage from last week.
		Easy		0:47:53		6.3		PM: 6+ home at 7:36/mile.
12-Nov		Easy		1:02:00		8.13		AM: 8m commute at 7:38/mile.  Not bad.
		Easy		0:51:14		6.29		PM: Bonked in the cold, and skipped track.  Eli had a late meeting as well and I didn't want to leave Raleigh alone for so long.
13-Nov		Moderate		1:19:00		10.03		AM: Friggin cold man!  10+ at around 7:53/mile with a very cold headwind for the majority of the run.
		Easy		0:54:43		7.00		PM: Bumped into Prescott and ran a short distance with him…made it 7m in 7:4x.  Still cold.
14-Nov		Moderate		1:15:00		10.05		AM: Bumped into Prescott and ran about a half mile with him, so figured I'd just get to 10m.  Averaged about 7:30/mile.
		Hills wTerry		1:28:00		10.73		PM: Commute home then a couple hills. Bad idea, the hamstring isn't ready for this you dummy.
15-Nov		Raleigh & Commute		1:05:00		8.13		AM: Ran Raleigh then commute.  8+ at 8per.
		Easy Easy		0:51:53		6.26		PM: 6+ at 8+.  Easy.
16-Nov		Easy Easy		0:35:07		4.04		AM: Very easy w/Eli and the dog.
		Off		0:00:00		0		PM: Off.
17-Nov		Battle Road		2:14:00		17.17		AM: Battle Road w/the crew.  17+ at 7:49/mile.
		Off		0:00:00		0.00		PM: Off.
18-Nov		Raleigh & Commute		1:03:00		8.10		AM: Raleigh then commute.  8+ at 7:54/mile.
		AM Run + CHFC		1:09:00		8.06		PM: This includes running to the exam and back.  I passed!
19-Nov		Raleigh & Commute		1:06:00		8.09		AM: Raleigh & commute at whatever.
		Easy Easy		0:51:08		6.25		PM: Slow commute home.  Not sure why.
20-Nov		Easy Easy		0:40:44		5.10		AM: Early meeting.  5+ at 8per.
		Easy Easy		0:46:49		5.59		PM: More stuff going on in the evening.  5+ at 8+.
21-Nov		MLR		1:16:00		10.03		AM: MLR for whatever reason.  10 at 7:39/mile.
		MLR		1:17:00		10		PM: Commute home then added on with Raleigh.
22-Nov		Easy		1:02:00		8.02		AM: Hamstring has been an issue for some time. 8+ at 7:50/mile.
		Easy		0:49:24		6.29		PM: 6+ at 7:51/mile.
23-Nov		Fresh Pondish		1:03:00		8.5		AM: Kind of ran the Fresh Pond race, but not really.  Hamstring bah!
		Shakeout		0:28:08		3.56		PM: Ran to Kendall for some brewskis.
24-Nov		Battle Road		2:05:00		16.05		AM: Battle Road long run.  Averaged 7:50/mile, and hamstring was ehhh ok.
		Off		0:00:00		0		PM: Off.
25-Nov		Easy		1:02:00		8.12		AM: 8+ at 7:39/mile.
		MLRish		1:21:00		10.15		PM: Commute, Raleigh, TJs…and that's a MLR!
26-Nov		Easy		1:04:00		8.14		AM: Sick of being patient. Really wanted to hit the indoor track this morning, but erred on the side of caution.
		Easy		0:58:46		7.07		PM: Commute + Eli and Raleigh.
27-Nov		MLR		1:41:00		13.13		AM: Bumped into DanG - always good to have company even for a short bit!  Averaged 7:42/mile.
		Easy		0:44:10		5.62		PM: Getting home then driving to Plympton.
28-Nov		Easy		1:13:00		9		AM: Easy enough.
		Off		0:00:00		0		PM: Off.
29-Nov		MLR		1:31:00		12.1		AM: MLR at 7:31/mile.
		Off		0:00		0		PM: Off.
30-Nov		Easy		1:05:00		8.79		AM: 8+ at 7:25/mile…hamstring is definitely not 100%, but getting close enough.
		Off		0:00:00		0		PM: Off.
1-Dec		Battle Road		2:21:00		18.11		AM: Battle Road at 7:47/mile.
		Off		0:00:00		0		PM: Off.
2-Dec		Easyish		1:10:00		8.14		AM: Not All Miles Are Created Equal Slippery in sections, slushy in ~all sections. Shortened the stride a bit and just got it done. Didn't feel as easy as 8:40s should be.
		Easyish		1:07:00		7.29		PM: Slow conditions.
3-Dec		Easyish		1:11:00		8.2		AM: Already?
		Easyish		0:58:22		6.43		PM: Yes, already.
4-Dec		Easyish		1:08:00		8.17		AM: Still?
		30s/30s on/off		0:50:28		6.45		PM: Yes, but you got in 30s on 30s off for a little bit!
5-Dec		Easy		1:03:00		8.31		AM: 8+ at 7:41/mile.
		Moderateish		0:45:01		6.39		PM: 6+ at 7:02/mile.
6-Dec		Easy		1:01:00		8.09		AM: 8+ at 7:33/mile.  Improving.
		Easy		0:52:53		6.35		PM: 6+ at 8+ partly with Eli and Raleigh.
7-Dec		MLR		1:17:00		10.29		AM: MLR at 7:31/mile.
		Off		0:00:00		0		PM: Off.
8-Dec		River LR wKevin		2:02:00		16.22		AM: Kevin came by and we did some river running.  Right Achilles seemed funky, but eased back.  Averaged 7:33/mile.
		Off		0:00:00		0		PM: Off.
9-Dec		Easy		1:02:00		8.07		AM: 8+ at 7:45/mile.
		Easy		1:01:00		7.38		PM: 7+ at 8+.  Slow due to errand running.
10-Dec		Easy		1:07:00		8.71		AM: 8+ at 7:47/mile.
		Tempo		0:42:37		6.43		PM: Rainy tempo.  Averaged low 6s for 5m.
11-Dec		Easy		1:03:00		8.11		AM: 8+ at 7:53/mile.
		Easy		0:46:36		6.32		PM: 6+ commute home at 7:22/mile.
12-Dec		Easy		1:00:00		8.16		AM: 8+ commute at 7:27/mile.
		BU Track		2:00:00		12.3		PM: (1000/200)x5.  First workout after Cape Cod and what a doozie. Brian Booth putting me on the pain train.
13-Dec		Easy		1:02:00		8.23		AM: 8+ commute at 7:38/mile.
		Easy Easy		0:51:03		6.25		PM: 6+ at 8:10/mile.
14-Dec		Assault on Mt Hood		0:22:24		3.5		AM: AOM 2019, went poorly.  Biffed it multiple times and my shoes were completely inappropriate for the muddy conditions and slick grass.  Still fun!
		WU/CD		0:23:00		3.75		PM: Warm up and cool down miles.
15-Dec		Battle Road		2:18:00		18.17		AM: 18+ at 7:36/mile.  Good crew with Terry, Neil, and Kevin.
		Off		0:00:00		0		PM: Off.
16-Dec		Easy		1:01:00		8.24		AM: 8+ commute at 7:29/mile.
		Easy		0:59:30		7.78		PM: Normal commute then over to Larch for 6 30s hill bound/sprint.  Just focusing on exaggerating my form.
17-Dec		Easy		1:06:00		8.29		AM: 8+ at 7:59/mile.  Bad footing.
		Easy		0:56:23		6.3		PM: 6+ commute slow due to bad footing.
18-Dec		Easy		0:43:08		5.3		AM: 5+ at about 8 per with the monthly meeting.
		Easy		0:52:46		6.27		PM: 6+ commute slow due to bad footing.
19-Dec		Harvard Track		1:25:00		11		AM: Harvard Track.  Left calf tightened up so I cut the workout just a little short, but still 5k of work so not bad. Scheduled workout: 800, (800, 600)x2, (400, 200)x4 (6000) 800@5K, 600@3K, 400,200@ Mile Pace 1min after 800’s, 45sec after 400’s, Easy 200m rest between sets.
		Easy		1:03:00		8.19		PM: Commute at 7:42/mile.
20-Dec		Easy		1:05:00		8.38		AM: 8+ at 7:46/mile.
		Easy		0:46:31		6		PM: 6m at 7:45/mile.
21-Dec		Easy		1:18:00		10.01		AM: 10+ at 7:53/mile.
		Off		0:00:00		0		PM: Off.
22-Dec		CSU Long Run		2:22:00		20.04		AM: 20+ at 7:07/mile.  Big crew! Decided to keep Amory company on her fartlek, then kept a good effort going for the final ~8 miles. Good stuff!
		Off		0:00:00		0		PM: Off.
23-Dec		Easyish Commute		1:01:00		8.24		AM: 8+ at 7:24/mile.
		Easy		0:50:17		6.42		PM: 6+ at 7:50/mile.
24-Dec		Harvard Track		1:26:00		12		AM: ~CSU track.  1m/200x12/400.  10k pace for the mile, comfortably fast for the 200s, and I was thinking I would bookend the workout with another mile, but my form felt a little wonky so I figured whatever. Glad to be at around 33s for the second half of the workout. I didn't feel particularly loose to start, and hopefully I can do a few more similar sessions in the next two weeks.
		Easy		0:47:20		6.3		PM: Commute at 7:30/mile.
25-Dec		Easy MLR		1:17:00		10.06		AM: 10m at 7:41/mile.
		Off		0:00:00		0		PM: Off.
26-Dec		Easy MLR		1:25:00		10.15		AM: 10m at 8:26/mile.  Some with Eli & Raleigh.
		Off		0:00:00		0		PM: Off.
27-Dec		LI Long Run		2:24:00		20.03		AM: Very nice out so decided after the first bit with Eli to just get the long run done.  Quite boring and tried to keep a steady pace.  Did not feel great.
		Rest		0:00:00		0		PM: Off
28-Dec		Off		0:00:00		0		AM: Off.
		Easy wStrides		0:52:23		6.2		PM: 6+ at 8:27/mile.  A bit with Eli & Raleigh.
29-Dec		Travel		0:00:00		0		AM: Off, driving.
		Tempo		0:39:40		6.22		PM: 6+ at 6:22/mile.
30-Dec		Harvard Track		1:25:00		12		AM: (800x2)x3, 200.  Arrived to the track and there were no lights on...I was worried it was closed, but once again got lucky. Saw Prescott wandering outside looking for the entrance. We did a short set of drills and strides and I figured some 800s at my 3k and his hm pace would be a reasonable workout. Prescott led the final set and I was on the pain train. I made a random suggestion that perhaps he could make the final two 800s into 1k and hit the final lap hard...made me feel like a wimp as he was cruising 31s.  Overall, very good stuff for me. 12+ total.
		Easy + Errands		1:00:00		7.39		PM: 7+ commute partly running errands, so a little slower.  Averaged 8:09/mile.
31-Dec		Easy		1:01:00		8.10		AM: 8+ at 7:33/mile.
		Easy Easy		0:51:48		6.36		PM: 6+ at 8+.  Easy.