7/23/18 to 9/16/18: Dublin Marathon Training

I've been lazy in my (b)logging, but that hasn't been the case with my training.  With the Dublin Marathon fast approaching, I think it's worth looking back at the build up thus far - and the delay in my latest post provides an opportunity for reflection.

Looking at my training for the past eight weeks, nothing stands out.  I've had some good workouts, but I don't think there is anything that jumps out and indicates great fitness.  Generally, that would concern me.  However, there are two things that do stand out to me.

The first is that my log makes frequent mention to the brutality of training in the heat and humidity.  This summer was consistently hot, with dew points above 70 nearly every day.  While my body was able to acclimate to the heat, I simply couldn't keep up with those dew points, and over and over again I found myself struggling with dehydration and fatigue.

The second thing that stands out: consistency.  While there are a handful of "0"' entries, that simply means I didn't double.  A closer look shows that I've yet to miss a day.  (And if you were to look at my precious excel file, you would see that dates back to April 28th....of last year.)  So, I'm putting in the work.  I'll take that.

Here it is!

23-Jul		Uno		1:05:10		8.39		AM: 8+ to work at7:46/mile.
		Dos		0:45:52		6.09		Noon: Ran home to get the car. 6+ at 7:30ish.
		Tres		0:51:33		6.48		PM: Triple!  6+ at 7:57/mile.  Bumped into Dan Chebot, then ran easy with Eli and Raleigh.
24-Jul		Easy/Not Easy		1:02:03		7.14		AM: Waited for plumber then went to work.  So flipping humid, I was out of it.  7+ at 8:40s?  Oof!
		Harvard Track		1:30:00		11.13		PM: Harvard Track.  Not sure...
25-Jul		Easyish		0:53:36		6.2		AM: 6+ at 8:40/mile.  So hot and humid, I am out of it.
		Easyish		0:51:46		6.3		PM: 6+ at 8:13/mile, not much better.
26-Jul		Easyish		1:06:11		8.01		AM: 8m at 8:16/mile…slow, hot, humid, melting.
		Hill Repeats		1:24:29		10.32		PM: 10+ with 6 hill repeats on Elm Street.  Kept it on the short side as this week has been very challenging with the heat and humidity.
27-Jul		Easy		1:02:43		7.73		AM: Arrived early on Long Island.  7+ with an overheating body.  Dip in the water did the trick though, that's for sure.
		Off		0:00:00		0		PM: Off.
28-Jul		Tempo		0:58:00		8.57		AM: 6.5m tempo averaging 6:20/mile.  Felt pretty good aerobically, but it's still really hot out.  Not an 'easy' tempo.
		Off		0:00:00		0		PM: Off.
29-Jul		Long Run		1:59:37		16.06		AM: Long run w/first ~2m solo, next 6 w/Eli& Raleigh&In-laws on bikes.  Remainder went surprisingly quick with 8m around 6:30/mile.  This was a good stepping stone type long run.
		Off		0:00:00		0		PM: Drive home from Long Island.
30-Jul		MLR		1:14:47		10.15		AM: 10m commute and the weather was excellent.  Ended up with some quickish miles by feel.  Averaged 7:22/mile.
		Easy & Short Hill Sprints		0:54:10		7.16		PM: A little quicker once more.  7m at 7:34/mile with 6 short hill repeats.
31-Jul		Mile Repeats		1:18:50		11		AM: Ran to Harvard track for 4 x mile at about 5:40/mile.  Prob hm pace, and it felt challenging in the warm sun.  Glad it wasn't too humid though.
		Tempo & Ultimate		0:40:41		6.33		PM: Tempo home averaging 6:26/mile with a slower first mile to ease my legs into it (not warmed up at all).  Followed that up with Ultimate.  This can go ahead and serve as a special block.
1-Aug		Recovery		1:08:09		8.42		AM: Recovery 8+.  Felt better than expected.  I think the ~2.5m worth of moving around during ultimate served as an effective workout/cooldown.
		Easy		0:51:10		6.42		PM: 6+ easy at 7:58/mile.
2-Aug		Easy		1:05:45		8.01		AM: Crazy slow.  I wonder if I have a virus or something.
		Hills & Bugbee Pub		1:23:18		10		PM: Commute/hills/Bugbee Pub.  6 repeats and 1 backwards rep.  Good stuff!
3-Aug		Easy		1:06:32		8.03		AM: another slog.
		Easy		0:34:43		4.62		PM: 4+ at 7:31/mile in a rush to get home and then drive to the Cape.
4-Aug		Easy		0:43:08		5.01		AM: 5m easy with Eli and Raleigh.
		Off		0:00:00		0		PM: Off.
5-Aug		Long Run		2:06:14		16.51		AM: 16m long run in brutal weather.  8m of the run were at 6:40ish range.  Averaged 7:39/mile, and this was the PMC weekend, so was running among cyclists for a bit, which was fun.
		Off		0:00:00		0		PM: Off.
6-Aug		Easyish		1:01:43		8.18		AM: 8m at 7:33/mile.
		Easy		0:50:45		6.35		PM: 6+ at 8min per.
7-Aug		Easy		1:05:36		8.01		AM: 8+ at 8:11/mile.  Oof.
		Easy		1:03:28		8.16		PM: 8+ at 7:47/mile.  Not doing well in the high dew point weather.  I was really out of it when I finished - no track tonight.
8-Aug		MLR		1:19:15		10.03		AM: 10m mlr at around 7:54/mile.
		Easy		0:54:29		7.53		PM: 7+ to Eli's work to go visit the Dearborn School.  It's awesome.
9-Aug		MLR		1:18:00		10.31		AM: 10+ and did the old 3-hill route to get the added mileage.  Averaged 7:55/mile.
		Easyish		0:46:49		6.3		PM: 6+ commute home averaged 7:26/mile.
10-Aug		Truro Long Run		1:46:25		14.03		AM: Truro long run attempting to stay in the low 7s.  Was really dehydrated 10+ in and stopped to ask some strangers for water.  Disappointed I couldn't go longer.
		Off		0:00:00		0		PM: Off.
11-Aug		BUDA		0:23:55		1.52		AM: Warm up mileage before the 3 ultimate games in the pouring rain.
		BUDA		0:34:06		4.1		PM: 4m shakeout.
12-Aug		BUDA		0:00:00		0		AM: Didn't have time, argh!
		BUDA		0:37:49		4.05		PM: 4m shakeout very easy with Eli and Raleigh.
13-Aug		MLR		1:17:47		10.06		AM: 10+ at 7:44/mile.  Too many of these shorter MLRs.
		Easy		1:01:40		7.57		PM: 7+ at 8:09/mile.  Raleigh running at the end skews the pace.
14-Aug		Easy		1:14:01		9.06		AM: 9m commute at 8+.  I'm wearing thin.
		Harvard Track		1:24:00		11.86		PM: Commute & Harvard track. (800/200)x5/400/200.  Not bad.  Got smoked by the new guy Cameron.
15-Aug		Easy		1:04:17		8.14		AM: 8m commute at 7:54/mile.
		Easy		0:52:56		6.33		PM: Bah!
16-Aug		MLR		1:37:36		12.21		AM: MLR that felt miserable.  Completely drenched, and I'm definitely feeling worn out.  Averaged 8 per.
		Hill Repeats		1:03:42		5.42		PM: Work event, then home to do the hill workout.  7 repeats, felt meh.  Got it done though.
17-Aug		Shakeout		0:42:19		5.07		AM: Had the Jeep at home so had to get the run in then drive to work.  Kinda nice actually.  5 very easy miles.
		Easy		0:39:59		5.2		PM: Commute & Raleigh.  5+ at 7:40/mile.
18-Aug		MLR Tempo		1:17:00		11.18		AM:  2m warm up then 8m at 6:13/mile on a brutally humid morning.  Easy cool down with TomD.
		Off		0:00:00		0		PM: Off.  Got in a nice nap though.
19-Aug		Battle Road		2:42:32		21.01		AM: Battle Road long run.  21m at 7:40ish.  Felt mostly good, but the legs certainly aren't used to this type of a long run yet.  Need to remedy that.
		Off		0:00:00		0		PM: Off, and got in another good nap!
20-Aug		MLR		1:20:11		10.01		AM:  Felt really off.  Nauxious, and stomach issues.  10m at 8/mile.
		Easy		0:49:06		6.34		PM: Kept it simple.  6m at 7:45/mile.
21-Aug		Easy		1:07:38		8.47		AM: Felt off again.  8+ at 8 per.
		Harvard Track		1:49:40		14.34		PM: Commute home and to track.  Felt off so did a slower and longer workout.  800/2k x 3.  Basically HM pace.
22-Aug		Easy		1:16:05		9.01		AM: 9m slow.
		Easy & Raleigh Runnin'		0:54:53		7.01		PM: 7m at 7:50/mile.
23-Aug		Easy		1:08:37		8.43		AM: 8+ at 8per.
		Hill Repeats		1:28:42		11.49		PM: Commute home and 8 Elm Street repeats with Brian.
24-Aug		Easy		1:05:08		8.03		AM: 8m at 9 per.
		Easyish		0:46:31		6.28		PM: 6+ at 7:24/mile.
25-Aug		Aborted Tempo		0:34:54		5.33		AM: 5+ averaging 6:33, with 4m at around 6 per.  Felt like I was baking in the sun, and after a 2hr drive and 3hrs of cleaning…I just cut it short.
		Off		0:00:00		0		PM: Off.
26-Aug		Truro Long Run		2:35:15		20.12		AM: 20+ at 7:40/mile with the final 10 being at a probably just under 7 per.  Not sure…in any case it was a good effort for the latter half.
		Off		0:00:00		0		PM: Off, drive home.
27-Aug		MLR		1:19:55		10.02		AM: 10m commute at 8 per.
		Easy		0:55:24		7.21		PM: 7+ commute and errands at 7:40ish per mile.
28-Aug		Easyish		1:07:38		8.02		AM: 8+ slow miles.  'Easyish' because holy eff is it uncomfortable out there.
		Skipped Track		0:48:45		6.01		PM: Commute home and skipped track.  Feeling off and dehydrated and all that.
29-Aug		Anniversary		1:13:30		9.06		AM: Dew point is crazy friggin a.
		Anniversary		0:54:28		7.07		PM: Bah!
30-Aug		Blech		1:15:17		9.01		AM: Bah x 2.
		Not good		0:43:28		5.65		PM: Fairly certain that I had something heat related happen.  Heat exhaustion plus a little worse probably.
31-Aug		Easy		0:40:58		5.08		AM: 5m easy
		Easy		0:40:17		5.25		PM: 5m easy.
1-Sep		Tempo		1:07:04		9.1		AM: 5m tempo at about 6per plus some mileage with Eli and Raleigh.
		Off		0:00:00		0		PM: Off.
2-Sep		Truro Long Run		2:42:00		20.59		AM: Another 20m in the books.  Averaged about 7:50ish with some slower miles on the trails, but a solid finish.
		Off		0:00:00		0		PM: Off.
3-Sep		MLR Easy		1:19:28		10.04		AM: 10m Easy.
		Off		0:00:00		0		PM: Off.
4-Sep		MLR Moderate		1:27:31		12.04		AM: 12m at 7:16/mile.  A very solid MLR run.
		Easy		0:22:01		2.26		PM: Easy trails with Eli then a mile+ walk back to the car along the beach (not included).
5-Sep		Easy		1:03:42		8.3		AM: 8+ at 7:40/mile.
		Easy		0:00:00		0		PM: Off.
6-Sep		Easy		1:14:40		7.39		AM: 7+ extra slow across the Provincetown jetty then along the beach.
		Off		0:00:00		0		PM: Off.
7-Sep		MLR Moderate		1:24:20		12.06		AM: MLR moderate.  Some slower miles due to trail conditions, but had probably 7 of the miles averaging around 6:20/mile.
		Off		0:00:00		0		PM: Off.
8-Sep		10m Tempo		1:02:21		10.06		AM: 10m tempo averaging low 6's.  Not as quick as I wanted, but I snuck this in and skipped a warm up of any kind.
		Off		0:00:00		0		PM: Off.
9-Sep		Truro Long Run		2:42:00		20.06		AM: 20m at around 8m per.  Dan & McKenzie, Dan, and me and Eli hit the trails for a bit. Felt tight from yesterday's effort, but aerobically this was very easy - good stuff.
		Off		0:00:00		0		PM: Off.
10-Sep		MLR		1:15:19		10.07		AM: MLR at a reasonable clip.
		Easyish		0:53:33		7.35		PM: 7+ at 7:17/mile.  Not bad.
11-Sep		Easy		1:02:42		8.17		AM: 8m commute at 7:40/mile.
		Harvard Track		1:42:00		13.28		PM: Harvard Track.  1000/400 x 4.  1min rest between reps, 2min between sets 5k/mile pacing.
12-Sep		Easy		1:04:14		8.19		AM: 8m commute at 7:50/mile.
		Easy		0:47:45		6.32		PM: 6m commute at 7:33/mile.
13-Sep		Speedwork		1:07:30		8.69		AM: 200x10 at Harvard averaging around 35.  Just trying to get some turnover, but didn't feel great in doing so.
		Hills & Bugbee Pub		1:35:26		11.17		PM: Commute home and hill repeats at Elm St.
14-Sep		Easy		0:45:13		6.08		AM: 6m at 7:26/mile.  Just getting in the run.
		Off		0:00:00		0		PM: Off.
15-Sep		Easy Trails		1:06:06		7.27		AM: 7+ easy trail miles with Eli and Kathleen.
		Off		0:00:00		0		PM: Off.
16-Sep		Truro Long Run		2:17:03		20.15		AM: 20m averaging something like 6:45 or so.  A couple slower trail miles, otherwise I was just under 6:30 for a large chunk of this.  Very good.
		Dune Walk		0:54:31		2.05		Noon:  Dune walk!  I'm including this only because of the fact this was intense on the calves.

Totals: 102.42, 101.66, 88.57 (BUDA Tournament), 113.11, 114.86, 102.07, 82.21 (Vacation), 108.79

6/25/18 to 7/22/18: Four Weeks of Base-ish

Another four weeks of hodge-podge training, but the mileage is there.  The only drop being a mini vacation the week of July 4th (breaking a string of 100+ mile weeks), but it was good timing and allowed for good recovery during a week of hot & humid weather and lot so of good family time.

I haven't had any good races, but nothing is going particularly poorly either.  I really wish I could be in the same type of shape I was in prior to Boston, but I've come to accept that after the marathon I go back to base mode and it's good for me in the long run.  I'll eat whatever I want, enjoy myself, and just focus on getting in mileage with workouts/tempos/hills thrown in at whatever mix happens to work with my schedule.

One thing this summer is doing...moving too fast!!  I can't believe we're nearing the end of July.  Elizabeth and I have been super busy, and the time to think about mapping out my marathon training for Dublin is fast approaching, if not already here.  Thankfully, I'm confident in my base...I just want maybe a little more time to enjoy summer food & drink!

Here it is:

25-Jun		MLR		1:15:54		10.07		AM: 10+ at 7:32/mile, and this felt easy too.  Good sign.
		Easy		0:57:51		7.15		PM: Run home then met Eli & Raleigh for some easie cheezy.
26-Jun		Harvard Track & Commute		1:20:40		11.05		AM: 4xmile at 10k pace plus commuting.
		Easy & Ultimate		0:49:12		6.31		PM: Commute home and ultimate.  Averaged 7:48/mile and felt off for both the run and the game.
27-Jun		Easy		1:08:22		8.43		AM: 8+ feeling under the weather.  Averaged 8ish.
		Easy		0:49:34		6.35		PM: 6m commute at
28-Jun		Easy		1:02:00		8.26		AM: 8m commute in downpouring rain.  Better than in the humidity.
		Speedwork		1:30:00		11.2		PM: Commute home, (400/300/200)x3 followed by Bugbee Pub
29-Jun		Easy		1:00:00		8		AM: 8m commute settling into the 7:30s.  Garmin battery pooped out.
		Easy		0:48:00		6.23		PM: Commute home at 7:47/mile.
30-Jun		Fresh Pond One Lapper		0:42:00		6.09		AM: Ran and won the Fresh Pond one lapper.  Took it out in 5:30, followed by 5:45, and a quicker final half mile.  Not bad for a hot morning.
		Off		0:00:00		0		PM: Chillin and grillin.
1-Jul		Battle Road		2:05:00		16.25		AM: Holy smokes that was tough.  Super hot and humid.
		Off		0:00:00		0		PM: Pretty much a family reunion in Plympton!  Mike, Matt, Dave, and all the neieces and nephews.  Played some wiffleball and bball.  I still got it.
2-Jul		Easy		1:07:13		8.45		AM: 8m commute easy.
		Easy		0:57:37		7.33		PM: 7m commute easy.
3-Jul		OUCH		1:18:33		10.09		AM: 10m commute.  Not easy!  Really soupy.
		BRUTAL		0:38:52		5		Noon: Ran to get the car and do some packing at lunch, and the heat index was something like 110 degrees.  One of the toughest 'easy' runs ever.
4-Jul		Easyish		0:44:47		6.2		AM: A bit quick for an easy run.  7:13/mile.  Another soupy morning, but able to take a dip in the pool in Plympton right after.  Felt nice.
		Off		0:00:00		0		PM: Family fun time!!  Bball, wiffleball, tomfoolery.
5-Jul		Easy		1:00:34		8.04		AM: 8m easyish.  7:32/mile.
		Off		0:00:00		0		PM: Really good food with Mike and Dave & Kathy down for a quick visit.  Another fun day.
6-Jul		Easy		0:47:16		6.38		AM: 6+ at 7:25/mile.  Sneaking
		Off		0:00:00		0		Off.
7-Jul		Easy		1:04:33		8.42		AM:
		Beach!		0:30:00		0.86		PM: Beach walkin'!
8-Jul		Wellfleet 5m		0:26:55		4.89		AM: Wellfleet '5' Miler.  2nd place.  Decent weather, but warm in the sun on the way back.  Got put in the hurt locker on the second to last hill, then he made mincemeat out of me on the final ascent.
		Stuff		1:00:00		5.38		PM: Warm up/Cool down, plus beach walkin' again.
9-Jul		Easyish		1:07:37		9.03		AM: 9m commute at 7:29/mile.  Skewed slightly thanks to the half mile with Raleigh.  Legs felt good this morning and I wish I could've gone longer.
		Easyish		0:47:09		5.8		PM: Whoa!  GI issues were bad combined with 90+ heat.
10-Jul		Harvard Track		1:14:32		10.12		AM: 2 x 2m at Harvard track.  Averaged probably 5:55/mile for the reps, but was feeling the sun and warmth.  Plus, not quite right after yesterday's episode.
		Commute & Ultimate		0:50:46		6.3		PM: Commute home at 8per & ultimate.
11-Jul		Easy		1:10:41		9.1		AM: 9+ at 7:46.
		Easy		1:04:20		8.03		PM: 8m at 8per.
12-Jul		Easy		1:03:57		8.22		AM: 8+ at 7:47/mile.
		Hills & Bugbee Pub		1:41:12		12.01		PM: Commute home and 8 repeats in Belmont followed by Bugbee Pub!
13-Jul		Easy		1:07:55		8.51		AM: 8+ at 8per.
		Easy		0:31:21		4.1		PM: 4m squeezing in the run.  Averaged 7:39/mile.
14-Jul		Short Tempo		0:26:13		4.07		AM: Fresh Pond 1 lapper.  Gotta do better.
		Off		0:00:00		0		Off.
15-Jul		Battle Road		2:22:37		18.29		AM: 18+ long run at battle road averaging
		Off		0:00:00		0		Off.
16-Jul		MLR Moderate		1:15:17		10.01		AM: 10+ at 7:31/mile.  Felt pretty good.
		Easy		0:49:55		6.48		PM: 6+ at 7:42/mile.
17-Jul		Easy		1:07:37		8.25		AM: 8+ at 8:12/mile, skewed by the slow pooch.
		Tempo		0:40:34		6.32		PM: Impromptu tempo due to the lightning.  Averaged 6:25/mile with a slow first mile.
18-Jul		Easy		0:41:09		5.46		AM: Short commute due to meeting.  Averaged 7:32/mile.
		Easy		0:57:21		7.35		PM: 7m at lunch with a work event tonight.  Averaged 7:48/mile.
19-Jul		Easy		1:01:18		8.24		AM: 8+ commute at 7:26/mile.  Felt good running, but not so much otherwise.
		Easy		0:52:49		7.02		Noon: 7+ at 7:31/mile.  Actually a bit quicker as I ran the final half mile with Raleigh.
		Ultimate		0:46:56		0		PM: Ultimate!  Played the whole game, not wise, but no subs…probably 3m worth of running.
20-Jul		Easy		0:31:58		4.09		AM: 4+ at a relaxed pace.
		Friday Night Lights 10k		0:34:43		6.2		PM:  9th in 34:43.  Not the worst.  It was a little warm and I ran very evenly.
		Warm up/Cool Down		0:30:00		3.6		PM:  9th in 34:43.  Not the worst.  It was a little warm and I ran very evenly.
21-Jul		Truro Trails		0:47:49		6.05		AM: Snuck in a Truro Trail run as we got down to the Cape early.  Did about 4 hours of cleanup and lanscaping.
		Shakeout		0:31:58		4.09		PM: 4m shakeout at 8ish.
22-Jul		Battle Road		2:22:29		18.08		AM: Rainy Battle Road.  18m at 7:50ish with a few pickups.
		Off/Nap		0:00:00		0		PM: Got in a fantastic nap!

6:26 Splits:

Mile - 5:32

Mile - 5:31

Mile - 5:32

Mile - 5:29

6/28 Splits:

400-1:11.4

300-54.1

200-35.6

400-1:12.9

300-53.6

200-34.7

400-1:12.3

300-52.6

200-32.7

7/10 Splits:

2m - 11:54

2m - 11:37

Totals: 105.39, 71.04, 103.58, 101.24

8/20/17 to 9/9/17: Slacking on the Blog, Not on the Running

The final three weeks of summer were quite productive.  I had a two week hiatus from the track once due to fatigue and once because I was on vacation.  August 24th, August 26th, and September 3rd were each notable days of running though, that made up for the missed workouts.

The 24th wasn't particularly impressive by any stretch, but I'm always a lot happier when I'm able to combine two workouts - in this case a tempo + hills.

The 26th was particularly encouraging.  I ran a 10 mile tempo with Neil averaging 6:23/mile, but more importantly we were holding a conversation the whole time (and it was warm).  I don't have any plans to run a fall marathon, but if I did this would be highlighted.

And finally, on the 3rd, once again I had a great run with Neil.  He had plans to run a 22 miler, and I was a little hesitant to run the full distance with him, but I'm glad I did.  We were on the Cape and ran the vast majority on single track trails under an overcast sky, with light drizzles.  I have to say, this was the easiest 20+ miler I've ever run, and although I was tired, my legs felt great.  For the final four miles or so we unknowingly increased sped up the pace just a bit, but it all felt completely under control.  This was yet another run that would be highlighted if I were training for a marathon.  One notable moment on that run came during the final mile as Neil and I were running down a dirt road, we could see three other runners with their two dogs heading towards us.  We were fairly zoned out, so when their two dogs bolted towards us barking and bearing their teeth, we didn't have the energy to be scared, instead we both kept moving and adjusted our direction just a tad to avoid a collision.  Unfortunately, I was just behind Neil, so as one of the dogs did a 180, I turned and it bit me on the arm!  Thankfully, I'm sure the dog was just scared we were running to attack its owners and it didn't bite down.  I mumbled, "eh, didn't break the skin" and we kept on truckin.  Overall a wonderful run.

Well, here it is:

20-Aug		Battle Road Long Run		2:06:39		16.15		AM: Battle Road long run at 7:50/mile.
		Off		0:00:00		0		PM: Off.
21-Aug		Easyish		1:03:48		8.57		AM: 8+ at 7:25/mile.  Almost caught meeting with Bert in the woods!
		Easyish		1:06:12		8.36		PM: 8+ at 7:55/mile.  First six quicker, then Raleigh.
22-Aug		Easyish		1:02:40		8.09		AM: 8m at 7:45/mile.
		Harvard Track		1:34:00		12.03		PM: Commute home then drove to track.  800/(1200/800/400)x2.  Supposed to be 5k/8k/mile pacing, but a little slower on everything except the mile paced stuff.  Super soupy out.  Almost didn't go to the workout as my commute home was brutal.
23-Aug		Easy		1:03:32		8.12		AM: 8m commute at 7:49/mile.
		Easy		0:49:12		6.3		PM: 6+ at 7:49/mile.
24-Aug		Easy		1:01:42		8.08		AM: 8m commute at 7:38/mile.
		Tempo + Hill Repeats		1:33:44		11.76		PM: 5m tempo home averaging 6:30/mile followed by CSU Hill Repeats and another fun night hosting.
25-Aug		Easyish		1:01:12		8.06		AM: 8m commute at 7:36/mile.
		Easy		0:38:12		5.11		PM: 5m run home at 7:29/mile, then me and Eli road our bikes to the Red Sox game.  They got smoked, but it was a fun time.
26-Aug		MLR Tempo		1:19:30		12.03		AM: 10m tempo with Neil averaging 6:23, and 6:37 for the whole workout.  Very hilly, good stuff.
		Off		0:00:00		0		PM: Walked a bit.
27-Aug		Long Run		2:06:19		16.01		AM: 16m on Battle Road at 7:53/mile.
		Off		0:00:00		0		Off.
28-Aug		Easyish		1:13:41		10.04		AM: A bit on the quicker side for a solid 10m at 7:21/mile.
		Easy		0:54:53		7.25		PM: Commute home feeling good at 7:34/mile.
29-Aug		Easyish		1:01:13		8.33		AM: 8m commute at 7:21/mile.
		Easy		0:55:38		7.16		PM: 7+ at 7:47/mile.
30-Aug		Easyish		0:58:59		8.03		AM: 8+ at 7:21/mile.
		MLR Easy		1:19:17		10		PM: 10m at 7:56/mile.
31-Aug		Easy		1:02:05		8.09		AM: 8+ at 7:40/mile.
		Hills and Bugbee Pub		1:36:35		11.41		PM: Commute home then hill repeats & Bugbee Pub!
1-Sep		Easy		1:04:10		8.1		AM: 8m commute at 7:55/mile.
		Easy		0:47:45		6.2		PM: 10k at 7:42/mile.
2-Sep		MLR		1:28:00		11.59		AM: 11+ at 7:36/mile.
		Off/hike		0:00:00		0		PM: 4.25m hike!
3-Sep		Long Run		2:55:45		22.34		AM: 22+!?!?  Easiest 22 miler I've ever done though.  Got bit by a loco k9 with 1 mile to go, but barely a scratch.  Averaged 7:52/mile with some quicker ones towards the end.
		Off		0:00:00		0		PM: Off
4-Sep		Easy		1:03:52		8.07		AM: 8m at 7:55/mile.
		Off		0:00:00		0		PM: Off
5-Sep		MLR Tempo		1:10:50		10.2		AM: 10m at 6:57/mile.
		Off		0:00:00		0		PM: Off
6-Sep		MLR		1:38:36		13.58		AM: 13+ on a great trail run at 7:16/mile.
		Off		0:00:00		0		PM: Off
7-Sep		MLR		1:23:51		10.05		AM: 10m at 8:21/mile w/ a big chunk with Eli and Raleigh on the trails.
		Off		0:00:00		0		PM: Off
8-Sep		Easy		1:00:57		8.11		AM: 8+ at 7:31/mile.
		Off		0:00:00		0		PM: Off
9-Sep		Irish Music Festival 5k *Pub		1:00:00		8.5		AM: 6th place at the Irish Music Festival 5k in Pawtucket.  A solid effort, and I'm fairly happy with the race.
		Off/hike		0:00:00		0		PM: Dune hike!

8/22 Splits:

800-2:46.65

1200-4:12.12

800-2:46.49

400-1:12.89

1200-4:10.91

800-2:43.26

400-1:09.75

Week Ending 8/26 Total: 112.66

Week Ending 9/2 Total: 112.21

Week Ending 9/9 Total: 80.85