2/26/18 to 3/11/18: The Weight of Exhaustion

I had originally titled this post, "Soul Crushing Exhaustion," but that might be a little over the top.  My soul is not crushed.  However, I have officially entered the stage of marathon training where I can feel the accumulated fatigue mounting.  For anyone who has or is training to race the marathon, there comes a point where being tired at all times seems normal.  And during a build up to race Boston, March is the month where that exhaustion has a distinctive weight to it.  Legs don't feel fresh.  The soleus is tight every morning, causing me to walk like I'm made of cement.  I don't feel warmed up for any run until I'm at least 6m in.  At 2pm every day, I crave a nap...badly.  But...this is normal!  And once the time for tapering comes around, and the weight is lifted - there is a physical and mental rejuvenation, with energy levels seeming to exceed any previous levels that I can recall.  Right now, however, it is March.  And I'm tired.


Here it is:

26-Feb		MLR Progression		1:08:26		10.06		AM: 10m progression averaging 6:49/mile.
		Easy		1:03:33		8		PM: 8m at 7:56/mile with the final couple with Eli and Raleigh.
27-Feb		MLR		1:28:21		12.05		AM: 12m at 7:19/mile with the route including my 4-hill route of old.
		Easy		0:48:38		6.31		PM: Kind of quick before meeting up with Eli and Raleigh.  Averaged 7:43/mile.
28-Feb		Easy		1:01:07		8.09		AM: 8m at 7:33/mile.
		BU Track		1:33:00		14.59		PM: Ran home and to BU for 10m total before the workout.  1200x5 at about 10k pace.  Felt pretty hard, and had shorter rest at about 90s.
1-Mar		Easy		1:04:42		8.37		AM: Ugh, this felt uncomfortable.  8m with the first half mile running Raleigh.  Averaged 7:44/mile.
		Easy		0:49:09		6.31		PM: 6+ at 7:47/mile.  Bonked a bit.
2-Mar		Easyish		1:04:38		8.25		AM: 8+ in the cold pouring rain.  Reaally uncomfortable for this, so not exactly 'easy'.  Averaged 7:50/mile.
		Easy		0:38:44		5.01		PM: 5m at 7:44/mile.
3-Mar		10m Tempo		1:16:13		12.14		AM: 10m tempo at around 6:0x pace in very windy conditions.
		Off		0:00:00		0		PM: Off.
4-Mar		CSU Long Run		2:33:20		20.89		AM: 20+ at probably 7:40ish.  Pretty hilly, and a slow start with the CSU group after running over from home.
		Off		0:00:00		0		PM: Off.
5-Mar		Easyish		1:00:02		8.08		AM: 8m commute at 7:26/mile.
		BU Track		1:50:00		15.52		PM: Commute home and to BU then 4xmile from half marathon to 10k pace with short rest.  Not bad on very tired legs.  18m for the day prior to the repeats.
6-Mar		Easy		1:02:15		8.1		AM: 8m commute at 7:41/mile.
		Easy		0:49:13		6.26		PM: 6+ commute at 7:52/mile.  Really wiped out.
7-Mar		Easy		1:02:19		8.1		AM: 8m commute at 7:42/mile. Bah.
		Easy		0:48:55		6.31		PM: 6+ commute at 7:45/mile.  Again, really wiped.
8-Mar		Easy		1:09:48		8.45		AM: 8m commute in shit footing.
		BU Track		1:41:00		7.37		PM: Final BU workout.  800x2/(1200/600/300)x2.  5k/8k/3k/mile pacing.  Went ok since the paces were close, but still feeling wiped.
9-Mar		Easy		0:59:39		8.01		AM: Felt ok.  8m at 7:27/mile.
		Easy		0:47:06		6.04		PM: 6m commute at 7:48/mile.
10-Mar		10m Tempo		1:15:57		12.2		AM: 10m tempo at 5:53ish per mile.  Started off with the Fresh Pond race and there was a young fella who got me a little amped up to win.  He surged a few times and I felt like I had to respond, so I dropped a 5:36 4th mile.  Rest of the run felt challenging.
		Off		0:00:00		0		PM: Off.
11-Mar		Long Run w/Fast Finish		2:24:00		20.2		AM: 20+ at ~7:08/mile, with the final 7m along the Newton Hills averaging low 6s.  Felt pretty tired, but this was a strong run.
		Off		0:00:00		0		PM: Chilling out.

2/28 Splits:

1200-4:07.7

1200-4:08.2

1200-4:10.2

1200-4:12.4 WTF!

1200-4:07.8 Ok.

3/5 Splits:

5:38.0

5:38.3

5:36.2

5:27.6

averaged ~80s rest

3/8 Splits:

800-2:36.6

800-2:37.9

1200-4:05.9

600-1:52.9

300-53.5

1200-4:03.8

600-1:53.1

300-53.0

Totals: 120.07 & 114.64

2/5/2018 to 2/11/2018: Training & 2018 BU Valentine 1-Mile Race Report

The BU Valentine Invitational is pretty dang hectic.  Same as every year, I showed up early in order to wait around 2+ hours for my heat.  Not a huge deal except my ~4m run to the track serves as a probably-a-little-early warm up.  But, at least I was rewarded with watching an entertaining heat 1, where Craig Engels ran 3:53. 

After watching heat after heat after heat of the mile, I started to feel the adrenaline pumping and decided to do an hour+ warm up.  I bumped into Andrew Holmes, an old HFC rival, and we did some outdoor miles in the unusually nice outdoor temps.  With time to spare, I was able to get inside, spike up, and do some strides in the outside lanes.  Once on the line, I was hoping for a fast opening lap...

I struggled to find room on the rail, and didn't feel that bounce in my legs that said, "lead it!"...so I impatiently looked for an opening, which wouldn't reveal itself until just after 600 meters.  Once on the rail, I didn't feel very comfortable.  I wasn't gassed, which is encouraging, but I felt tight.  After re-watching some of the race I can tell I'm not running relaxed - especially through the shoulders.  

The lead runner was leaving a small gap along the rail, and I was tempted to squeeze through but it was early and that could lead to some unnecessary carnage.  Coming around the turn at the half mile mark, a BU runner looked to squeeze in, but I wasn't about to give up my spot on the rail and gave him a friendly "no-room" forearm.  He actually responded right away by staying on the outside and not forcing himself in...so instead he hammered it to the front and dropped the field!

I stayed the course and tried to press just a bit with 400 to go, and again at the bell.  There was not much pop though.  In the end I finished 5th in my heat in a time of 4:40.59.  A PR by something like 4 seconds, but not quite satisfying...

Splits, roughly:

35.92

33.99

34.85

35.54

35.59

35.47

1:08.76 (didn't catch the 7th lap split)

Training Data:

5-Feb		MLR Moderate		1:12:52		10.11		AM: 10m commute at 7:13/mile.
		Easy		1:03:21		8.22		PM: 8+ home at 7:42/mile.  Ran most of it in the low 7s before meeting up with Eli and Raleigh for the final 2m.
6-Feb		Harvard Track		1:24:52		10.53		AM: Harvard Track.  200x2/(400x4)x2/200x2.  1min rest between reps, 2min between sets.  400s alternating a little slower and a little faster than mile pace.  Workout didn't go great.
		Easy		0:48:35		6.44		PM: 6+ at 7:33/mile.  Tried to nap, but couldn't.  Pretty tired for this one.
7-Feb		Easy		1:03:18		8.17		AM: 8m commute at 7:45/mile.  A bit sluggish.
		Easy		0:55:28		6.31		PM: 6+ commute home in freezing rain & slush, no traction, bonked.  Generally no fun.  Went to LYMBR in Newton at 7pm for a free stretch session though, that was good.
8-Feb		Easy		1:04:52		8.05		AM: 8+ at around 8 flat.  Felt alright, just all ice and slow going even with the yaktrax.
		BU Track		1:00:00		10.16		PM: Commute home then BU.  200/600x3/200x2.  Felt pretty dang solid.
9-Feb		Easy		1:03:36		8.17		AM: 8+ at 7:47/mile.
		Easy		0:46:48		6.16		PM: 6+ at 7:36/mile.
10-Feb		Valentine Invite		1:00:00		8		AM: Ran to BU, checked in, waited, warmed up.  Then ran to TJs after the race.
		Valentine Invite		0:04:40		1		PM: 4:40.59
11-Feb		CSU Long Run		2:34:21		20.18		AM: 20+ at 7:39/mile with the CSU crew followed up by awesome breakfast made by me.
		Off		0:00:00		0		PM:  Worked on the hallway.

2/6 Splits:

200-35.0

200-35.2

400-1:13.6

400-1:10.4

400-1:11.7

400-1:10.6

400-1:11.2

400-1:09.0

400-1:12.4

400-1:09.6

200-32.3

200-31.2

2/8 Splits:

200-33.7

600-1:45.3

600-1:45.2

600-1:43.2

200-33.4

200-33.4

Total: 111.5

1/29/2018 to 2/4/2018: Training & Bamboozled IPA 5k Race Report

Lucky number 13.  That's where the streak of a weekly 20 miler has ended.  It started way back on November 5th with the TRED weekend with Neil, and ended this week with the Bamboozled IPA 5k falling on a Sunday. 

The race was fun, and I'm glad that they held it prior to it being a Pub Series race in June.  When the gun went off, we took a left on a relatively busy road.  I was following the lead cop car closely, and they ended up having me cross the road, then cross once more when we took a left into the neighborhood section of the course.  I hope they put cones down or simply have the cop car stay in the breakdown lane for that short section.

Anyways, I was running solo for the entirety of the race, and I'm happy with how it went.  The first mile was a little slow in 5:32, but part of that can be attributed to the cold and confusingly crossing the street.  There's also a small hill during that first mile, but that wasn't too bad.  Mile two I was able to dial it in just a bit and run 5:16, and the final mile was the fastest split in 5:10.  Since this was the inaugural race, I'm now the course record holder in 16:35!!  They had some good beer and good food afterward, so I'll be looking forward to this one come June.

Training wise...t'was a good week.

STuff:

29-Jan		Moderate		0:58:47		8.06		AM: 8m at 7:18/mile.  Oddly quick.
		Easy		1:00:00		8.1		PM: Flippin Garmin.  8m at around 7:30/mile.
30-Jan		Harvard Track		1:17:45		9		AM: (600/300/200)x3 at Harvard wAmory.  1min rest between reps, full rest between sets.  All at mile pace.  I was slow and this was tough.
		Easy		0:51:42		6.3		PM: 6+ at 8:12/mile.  Slow in the snow.
31-Jan		Easy		1:09:12		9.06		AM: 9m commute at 7:39/mile.  Left calf non-issue.  Right Achilles had a moment, but not really.
		Easy		0:49:46		6.29		PM: Commute home and met up with Eli and Raleigh.
1-Feb		Easy		1:09:05		9.02		AM: 9m commute at 7:40/mile.
		BU Track		0:48:42		13		PM: Commute home then BU.  800/1200/200/1000/200/800/200/600/200/400.  If not for acid reflux this would've been great.  Splits were still pretty damn great.
2-Feb		Easy		1:06:15		8.17		AM: 8m at 8+.
		Easy		1:03:32		8.05		PM: 8m at 7:53/mile.
3-Feb		MLR Moderate		1:14:53		10.16		AM: 10m at 7:22/mile.  Felt tougher than it should have.  A bit windy.
		Off		0:00:00		0		PM: Off.
4-Feb		Bamboozled 5k		1:00:00		9.01		AM: Bamboozled IPA Pre-Game 5k.  1st place in 16:35.  Running solo most of the way, and happy with the splits.
		Off		0:00:00		0		PM: Off.  Patriots lost.

1/30 Splits:

600-1:48.7

300-53.2

200-34.3

600-1:48.1

300-52.8

200-34.3

600-1:46.1

300-52.8

200-31.9

2/1 Splits:

800-2:40.2 

1200-4:00.3 

200-35.5 

1000-3:14.5 

200-35.6 

800-2:35.6 

200-35.9 

600-1:49.1 

200-34.6 

400-1:05.4

Total: 104.22

1/22/2018 to 1/28/2018: Time Trial & Training

I'm still not sure how I feel about this whole Mon-Sun schedule, but I started it so I can't stop now.

I'm missing some of these mid-week 10+ milers, but with two track sessions a week I'm erring on the side of caution.  I suppose I'm sort of getting it with a 10m tot run on Saturdays, but that's due to the warm up and cool down after my tempos.  It works for now.  Only one week to go before the Valentine meet at BU, and my final (and only) attempt at the mile this season.

The tempo is worth mentioning briefly...this is the third week in a row I've done an 8m tempo, and each one has been a little bit better than the last.  I haven't quite decided yet how I want these to evolve, but I'd like to attempt to extend this to 14m.  Whether that remains part of a Saturday workout, or is integrated into a long run remains to be seen.  It's also a tall order for a workout.

The workout on Tuesday morning was fairly terrible, but I reached a certain level of discomfort and that was the primary goal.  I'd love to smash every workout with perfect paces, but sometimes getting familiar with the feeling of racing a mile is enough.

Thursday night was particularly interesting.  I haven't had the chance to enter a mile race, and so I decided that I'd do a time trial so that the Valentine meet isn't my first and only attempt at the mile.  So Danny and Kevin were kind enough to join me, and I'd say it went well.  I had one lap where Stephen gave me my split at 37s, but I look at that as a learning opportunity.  It's easy to think, "stay smooth, stay comfortable" for a race - but sometimes that's not quite what needs to happen in a mile race.  With a goal time in mind, I need to burn it into my brain that at some point I'm going to be extremely uncomfortable and when I turn the screws - it may simply result in maintaining the same pace.  On this night, I heard the 37s and immediately adjusted, getting back into the 35-36s range.  From 600 out, I made the effort to start accelerating, and I could sense Danny falling back a little bit.  With 200 to go, I also heard him ask, "how many laps are left!!!"  How can you talk in a mile race!?  In any case, I started to move a bit quicker before putting in my kick with only about 30 meters left.  I finished in 4:47 and change and was very satisfied.  I felt like I had a lot left in the tank, and whether that means I have 7s remains to be seen, but it was a great time trial and Danny ended up PRing by about 6 seconds!

We also lined up for a 200 meter time trial, in which Danny smoked me in 25 seconds and change to my 27 seconds and change.  I'll take it though.  That's the fastest recorded 200 meters I've ever run, so I've knocked off my first PR of 2018.

Ok, that was long winded.  Here it is!

22-Jan		Easyish		1:01:05		8.09		AM: 8m commute at 7:30ish.
		Easyish		1:01:40		8.19		PM: 8m commute at 7:30ish.
23-Jan		Harvard Track		1:16:00		9.19		AM: 200/400/600/200/800/600/400/200.  Mildly disappointing, but a crowded track and finished well on the 800.  Cutting some slack due to the previous few days volume and quality.
		Easy		1:03:13		8.11		PM: 8+ at 7:48/mile.
24-Jan		Easy		1:05:29		8.17		AM: 8+ at 8:01/mile.
		Easy		1:05:45		8.06		PM: Commute plus some with Raleigh for 8m tot at 8:09/mile.
25-Jan		Easy		1:01:55		8.08		AM: 8m commute at 7:40/mile.
		BU Track		1:35:00		12.13		PM: Commute home the BU.  1m time trial, 200 meter time trial, 1000x4.  Solid mile, and PR in the 200.  Ks were pretty solid too!
26-Jan		Easy		1:01:10		8.09		AM: What's that like 7:30 something?
		Easy		0:38:22		5.03		PM: 7:37/mile.
27-Jan		Long Tempo		1:02:49		10.06		AM: 8m tempo averaging just under 6/mile. 10tot.
		Off		0:00:00		0		PM: Off.
28-Jan		CSU Long Run		2:35:41		20.03		AM: ANOTHER 20 miler.  Averaged 7:40ish.  Slow middle miles on the trails then opened it up a tad for the last stretch.  Need to monitor my right Achilles.
		Off		0:00:00		0		PM: Off.

Tuesday Splits w/Rest:

200-35.69

1:57

400-1:10.50

2:20

600-1:46.86

2:24

200-34.37

2:29

800-2:25.55

2:47

600-1:48.21

2:27

400-1:10.81

2:01

200-33.5

Thursday Splits:

Mile-4:47.71

200-27.86

1000-3:36.1

1000-3:31.6

1000-3:29.1

1000-3:22.8

Total: 113.23

1/1/18 to 1/21/18: Working Hard!

Working hard, but not racing...where is the fun in that?!

The new year has started off with some consistently strong training.  As is normal for me, the first week of the year is a bit of the struggle to get back into the habit of things.  Usually there are things that pop up in the calendar, or at work, or wherever and they make it difficult to schedule and prioritize my training.  While this year was no different...training, like life, will, uh, find a way!

In addition to brute-forcing some training, I've also been able to keep the speed work/tempos/long runs very consistent.  I'm now at 12 weeks in a row with a 20+ weekend long run.  And while it's an odd pairing, my mile training at Harvard has been starting to finally feel like it's seeping into my bones.

I had been  hoping since the fall to put down some sort of structured plan as far as my mile training goes - but it's been a process that perhaps makes the most sense for me.  I don't want to call it laid back...instead I'll call it unstructured, fluid, and without worry.  I don't have the opportunity to nap and recover like a pro, so sometimes I start my run feeling exhausted, whether that be a physical or mental description - take your pick.  So most of the "Harvard Track" workouts have been improvised on the spot, but they've all had some reasoning behind them, with the hope of getting the most bang for the buck on that particular morning.

Anyways, here are the goods!:

1-Jan		Easy		0:47:34		6.28		AM: COLD.  6+ at 7:34/mile.
		Off		0:00:00		0		PM: Jonathan & Barb's, then napping.
2-Jan		Harvard Track		1:17:23		10.09		AM: 1000/1200x3/1000.  Calves are cooked, but splits are really solid.
		Easy		1:09:10		8.14		PM: Slow home at whatever.
3-Jan		Easy		1:06:56		8.22		AM: Slow commute to work.  Crappy footing.
		Easy		1:07:48		8.32		Noon: No heat at work.  Another slower run.
		Easy		0:35:34		4.3		PM: Ran to marathon sports to get yaktrax and my Pub Series shoes.
4-Jan		MLR		1:22:22		10.35		AM: Left early to run before the storm.  Felt terrible.
		Shakeout		0:17:25		2.05		PM: Tried out the yaktrax and just did a little shakeout in the storm.
5-Jan		Harvard Track		1:19:00		8.92		AM: Ran to Harvard and paced Amory as best I could.  1200/1200/600/600/400.  She was running less distance and I was adding on.  I felt terrible, but was pretty spot on with the splits.  Run to work was the worst ever.  No cleared sidewalks and cars were gladly being ass holes when I tried the road for 2 seconds.
		Easy		1:01:44		6.6		PM: Left a little early to get home in time for Eli's work party.  Conditions were so bad trying to get across the Elliott Bridge that it was almost comical…
6-Jan		Easy		1:05:32		8.36		AM: 7:50/mile.
		Off		0:00:00		0		PM: Off.
7-Jan		Long Run		2:47:50		20.12		AM: Another one in the books.  This one incredibly slow in bad footing, wearing yaktrax the whole time.
		Off		0:00:00		0		PM: REST!
8-Jan		Harvard Track		1:21:22		9.25		AM: Track work baby.  FAST track work.  200x2/300x2/400x2/300x2/200x2.
		Easy		1:13:50		8.55		PM: Slow going in this effing footing.
9-Jan		Easy		1:08:00		8.13		AM: Still slow.
		Easy		1:13:52		8.84		PM: Guess.
10-Jan		Easy		1:03:57		8.2		AM: Finally.  8+ at 7:48/mile.  Not bad not great, but better.
		Easy		0:52:07		6.29		PM: A bit slower with Eli and Raleigh to finish up.
11-Jan		Harvard Track		1:01:19		8.5		AM: 200 at 3k, 1200 at 3k, 1000 at mile.  Went well.
		Tempo		0:42:25		6.28		PM: 5m tempo in the 6:30s probably.  So, on the easier side for a tempo.
12-Jan		MLR Moderate		1:14:00		10.17		AM: 10m a bit quicker through the puddles in some nice weather averaging about 7:15 per mile.
		Easy		0:45:48		6.04		PM: 6m to TJs at 7:30ish per mile.
13-Jan		Long Tempo		1:05:55		10.23		AM: 1m warm up then an 8m tempo averaging about 6:10/mile.
		Off		0:00:00		0		PM: Off.
14-Jan		Long Run		2:34:59		20.6		AM: A fairly quick 20 miler!  Neil certainly likes to push the pace on these long runs, but it went well.
		Off		0:00:00		0		PM: Off.
15-Jan		MLR Moderate		1:30:29		12.34		AM: 12+ apparently at a solid clip of 7:20/mile.
		Easy		0:34:53		4.51		PM: 4m+ easy around Fresh Pond and stopping at Whole Foods for some fish taco ingredients.
16-Jan		Easy		1:03:32		8.1		AM: 8m commute at whatever.
		Easy		1:02:09		8.07		PM: 8m at 7:42/mile.
17-Jan		Easy		0:40:41		5.09		AM: 5m due to meeting.  Averaged 8min per thanks to ice.
		BU Track		1:20:00		12.66		PM: Ran home then drove to the track.  (800/200)x5/400/200.  Best workout in a while.
18-Jan		Easy		1:03:41		8.12		AM: 8m at 7:51/mile.
		Easy		0:48:30		6.36		PM: 6m at 7:38/mile.
19-Jan		Easyish		1:02:25		8.28		AM: 8+ at 7:32/mile.
		Easyish		0:47:12		6.19		PM: 6m at 7:38/mile.
20-Jan		Long Tempo		1:02:52		10.09		AM: 8m tempo averaging 6 flat.  First and last mile warm up a bit quick too.  Not bad at all!
		Off		0:00:00		0		PM: Off.
21-Jan		Long Run		2:50:00		21.75		AM: Long run from Tom & Kristi's and got a little lost.  Average pace was probably closer to 8min, but whatever.  Long long run.
		Shakeout		0:06:24		0.84		PM: A short shakeout.

1/2 Splits:

1000-3:20.9

1200-3:58.3

1200-3:57.5

1200-3:57.6

1000-3:18.1

1/5 Splits:

1200-4:01.7

1200-3:57.97

600-1:54.58

600-1:53.82

400-1:14.78

1/8 Splits:

200-33.03 

200-33.32 

300-50.99 

300-49.92 

400-1:09.75 

400-1:08.41 

300-48.74 

300-47.83 

200-31.33 

200-30.2

1/11 Splits:

200 - 37.8 (calibrating the system)

1200 - 3:48.6 (pacing Amory)

1000 - 2:57.7 (Not quite on pace, but I'll take it)

1/17 Splits:

800-2:36.1

200-35

800-2:34.6

200-35.3

800-2:32.4

200-35.2

800-2:32.8

200-34.8

800-2:31.1

200-32.4

400-1:07.1

200-29.1

Totals: 101.75, 111.08, 112.4

12/10/17 to 12/31/17: Quick Update

I ran a 3k race that went well, but it wasn't anything to write home about (or to recap).  I'll take it, but there's meat on that bone.  I'll also try and do a summary of 2017, so here is the basic update of THE STUFF!!!!!

10-Dec		Long Run		2:37:33		20.03		AM: Another 20 miler….sure, why not!  Averaged 7:52 in ok conditions.
		Off		0:00:00		0		PM: Got in a great nap.
11-Dec		Harvard Track		1:20:00		9.74		AM: Harvard indoor.  (800/800/200)x2/400.  3k pacing then relaxed but quick for the 2s and 4.
		Easy		0:07:49		6.45		PM: 6+ at 8:09/mile.  Final 1.5 with Eli and Raleigh skewed the pace.
12-Dec		Easy		1:03:48		8.04		AM: 8m commute at 7:56/mile.  Felt fine, footing not bad…I suppose I best get used to it.
		Easy		0:50:26		6.3		PM: 6+ normal commute at 8per.
13-Dec		MLR Easy		1:18:00		10.12		AM: 10+ cold miles at 7:42/mile.
		Easy		0:47:28		6.35		PM: 6+ at 7:30ish.  Then over to the Fenway area for bowling/company holiday party.
14-Dec		Very Easy		0:34:33		4.04		AM: Very easy 4m with Raleigh while the electricians remove the knob & tube.
		BU Track		1:13:18		9		PM: 1000/1200/1000/600x2/400x2/200x2.  Was very relaxed for the first three reps, not looking to be exact on the pacing, and I felt great.  Whole workout was solid.
15-Dec		Easy		1:03:20		8.09		AM: 8m commute at 7:50/mile.  Feeling a little sick, but legs feel fine after last night's workout.
		Easy		0:39:13		5.11		PM: 5+ at whatever, just trying to take it easy ahead of tomorrow.  Not feeling great.
16-Dec		Warm up / Cool Down		1:05:00		8.34		AM: Warm up and cool down miles.  Felt like my equilibrium was off on the run over.  After the PR I elected to skip the mile.
		BU Mini Meet 3k		0:09:29		1.86		AM: 3k in 9:29, a new PR!
17-Dec		Long Run		2:32:00		20		AM: 20 miles on the Weston route with a big CSU contingent.
		Off		0:00:00		0		PM: Off.
18-Dec		Harvard Track		1:20:00		9.35		AM: Ran to Harvard.  400x8.  Pacing sucked and I felt totally drained.  Felt like one of those 'get it done' workouts though.  Hopefully I can progress from this.
		Easy Easy		1:00:51		7.20		PM: Easy home then additional slower miles with Eli & Raleigh.
19-Dec		Easy		1:05:49		8.52		AM: 8+ at 7:43/mile.
		Easy		0:48:19		6.33		PM: 6+at 7:39/mile.
20-Dec		Easyish		0:37:43		5.09		AM: 5+ at 7:24/mile.  First mile easy, next four slightly quicker to get to work in time for a meeting.
		Moderate		0:58:54		8.11		PM: Moderate 8m at 7:16/mile.
21-Dec		Moderate		1:00:57		8.12		AM: Moderate 8m at 7:31/mile.
		BU Track		2:03:04		16.14		PM: 10m tot before track.  800, (1000/400)x3, 200x3.  Pacing alright, but kinda meh for the 400s.  Felt really relaxed on the final 200m at 30.x.  Pleased with that considering my legs felt flat all night.
22-Dec		Easy		1:02:53		8.09		AM: Easy 8 at 7:47/mile.
		Easy		0:39:24		5.16		PM: Easy run home at whatever.
23-Dec		Easy		0:34:40		4.09		AM: Very easy with Eli and Raleigh at 8:29/mile.
		Off		0:00:00		0		PM: Off.
24-Dec		Long Run Moderate		2:28:52		20.15		AM: 20+ at 7:23/mile.  Some with Eli, but mostly solo and slightly quick.
		Off		0:00:00		0.00		PM: Off.
25-Dec		Moderate		0:36:09		5.2		AM: 5m on the quick side at 6:57/mile.
		Off		0:00:00		0		PM: Off!  Christmas!
26-Dec		Easy		0:43:42		5.32		AM: Easy 5.
		Off		0:00:00		0		PM: Off.
27-Dec		Easy		0:42:29		5.14		AM: Easy 5.
		Off		0:00:00		0		PM: Off.
28-Dec		Tempo		1:02:00		8.80		AM: Easy 3m warm up then a cold 5m tempo at around 6:25 or something.  Super windy too.
		Off		0:00:00		0		PM: Off.
29-Dec		Easy		0:54:07		7.05		AM: 7+ averaging about 7:41/mile.
		Off		0:00:00		0		PM: Off, driving!
30-Dec		Harvard Track		1:32:20		10.84		AM: 200x2/400x8/200x2/800x2.  Challenging, but went really well.
		Off		0:00:00		0		PM: Off.
31-Dec		Long Run		2:43:34		20.25		AM: 20+ at about 8per in terrible footing.  Felt totally beat up and Kevin and Rahul were floating along.
		Off		0:00:00		0		PM: Off.  New Years Eve!

12/11:

800-2:31.9

800-2:29.1

200-35.5

800-2:29.4

800-2:30.2

200-33.6

400-1:13.3

12/14:

1000-3:24.4

1200-4:05.5

1000-3:22.2

600-1:53.4

600-1:54.9

400-1:11.1

400-1:11.0

200-34.1

200-31.9

12/18:

400-1:10.xx

400-1:11.72

400-1:11.01

400-1:10.79

400-1:10.74

400-1:12.51

400-1:10.78

400-1:11.43

12/21:

800-2:37.3

1000-3:19.4

400-1:11.5

1000-3:18.1

400-1:10.9

1000-3:18.9

400-1:13.4

200-35.9

200-33.9

200-30.8

12/30:

200-34.9

200-34.0

400-1:09.1

400-1:08.9

400-1:09.4

400-1:09.9

400-1:09.6

400-1:09.5

400-1:09.4

400-1:08.3

200-31.5

200-31.4

800-2:31.5

800-2:34.3

Totals: 103.47, 106.20, 62.50

11/26/17 to 12/9/17: Solid Two Weeks

I'll keep this relatively short and sweet.

The past two weeks have gone fairly well.  I've been dealing with a back injury (perhaps the SI joint?), but I've been able to train through it, albeit cautiously.  My string of 20 mile long runs continues with #4 and #5 in a row now...I don't have any great rhyme or reason for continuing these, but they're starting to feel easier and easier.  I imagine I'll back off of these at some point, but I don't see any reason to at the moment.

The first BU indoor workout of the season was extremely challenging.  It worked out quite well for me though, as it wasn't my first indoor workout and I feel like the legs are used to a banked track.  The layout of the workout also landed at an appropriate spot in my schedule.  With things popping up here and there, I was only able to do one track workout that week, and it was good to go into it feeling fresh - and it built upon my previous mile/3k focused workouts that I've started to do at Harvard.  I followed that up with a solid 5m tempo around Fresh Pond two days later.

This past Sunday with a Battle Road 20 miler and Neil and I finished up the final miles really strong.  Then on Monday morning, I met up with Amory at the Harvard track and even with the quick turnaround I felt great about the workout.  It wasn't crazy hard, but it wasn't easy either and I've wanted to hit some 800s at 3k pace.  Thursday was another easier track workout, with all of the 'easier' stuff allowing me to head into the Mt Hood XC race with some life in my legs.  Full write up on that to come later.

In the meantime...THE STUFF!

26-Nov		Truro Long Run		2:45:54		20.01		AM: 20+ with a chunk of the middle miles with Eli and Raleigh that skewed the pace a bit.
		Off		0:00:00		0		PM: Off.  Closing up the Cape.  Kind of a bummer.
27-Nov		Easyish		1:04:00		8.93		AM:  Day off today.  Ran just under 9m at a fairly quick clip.
		Off		0:00:00		0		PM: Off.
28-Nov		MLR Progression		1:09:30		10.08		AM: Legs felt good after a bunch of singles in a row so I inadvertantly ran a MLR progression.  Once I realized I was getting faster I just went with it.
		Easy		0:59:49		8.11		PM: 8m at a slightly quicker clip, but still feeling relaxed and easy.  Averaged 7:23/mile.
29-Nov		Easy		1:09:16		9.12		AM: 9m commute at 7:36/mile.
		Easy		0:48:17		6.28		PM: Thought about going for a bit more, but not feeling up for it.  Averaged 7:41/mile.
30-Nov		Easy		1:01:15		8.07		AM: 8m commute at 7:35/mile.
		BU Indoor Track		2:02:08		15.00		PM:  Commute home then run to BU (10m total) then the workout.  800/400x2/600/800x2/600/400x2/200x2.  Felt like I did a very solid job hitting the splits, and this was a really hard workout.  Only 2400 of 5k pacing, the rest was 3k/mile work.
1-Dec		Easy		1:04:00		8.1		AM: Oof!  Sore slogfest of 8m at about 8min per.  Garmin pooped out during the run.
		Easy		0:49:33		6.3		PM: Felt ok actually, but still clearly tired. 6+ at 7:52/mile.  Lamplighter and dinner at Viale with Doug/Kristin/Steve/Kathleen and obv Eli too.  Good times.
2-Dec		Fresh Pond 5m Tempo		0:46:00		7.01		AM: Fresh Pond 2 lapper.  Won in 29 low.  Solid tempo.  Kept going after the finish to get to 5m on the dot for the tempo, and averaged 5:55/mile.
		Off		0:00:00		0		PM: Off.  CSU annual party.  Good times.
3-Dec		Battle Road Long Run		2:33:24		20.29		AM: Another 20 miler for no particular reason.  Felt solid at the finish though with a bunch of high 6min miles to finish up.  Averaged 7:3x/mile.
		Off		0:00:00		0		PM: Off.
4-Dec		Harvard Indoor		1:08:46		8.9		AM: Ran to Harvard for a workout, then to work.  (800/800/200)x2.  3k pacing.
		Very Easy		0:55:55		6.55		PM:  Back is hurt.  6+ at 8:32/mile.
5-Dec		Easy		1:04:18		8.16		AM: Back not better, but a little improvement is good.  8+ at 7:53/mile.
		Very Easy		0:53:01		6.35		PM: 6+ at 8:21/mile.  My headlamp seemed really dim and I wanted to take it super easy for the back.
6-Dec		MLR Easy		1:17:39		10.1		AM: 10+ at 7:42/mile.  Ok, I'll take it.  Back isn't there yet.  Ibu is helping.
		Easy		0:49:33		6.31		PM: 6+ commute home at 7:52/mile.  Felt alright, back still meh.  NE Runner Pub Series Awards night at Doyle's - FUN!
7-Dec		Easy		1:03:07		8.08		AM: 8+ at 7:48/mile.  Back was super tight when I woke up, but 2 ibu and the heating pad seemed to do the trick well enough.  Still wish it would get right.
		BU Track		1:20:00		10.57		PM: Commute home then DROVE to the track with Elizabeth.  800x4/400x2.  Pacing was 8k down to a little faster than 5k, and mile pace for the 400s.  Back was fine with the IBU, and the workout went very well.
8-Dec		Easy		1:03:11		8.08		AM: 8+ at 7:49/mile.  Took it easy.
		Shakeout		0:17:28		2.26		PM:  Work stuff made this a lot shorter, but I'm glad it did.  Very easy 2m at whatever.
9-Dec		Assault on Mt. Hood		1:04:00		8.51		AM: Assault on Mt. Hood XC race.  SNOWY!  HILLY!  3rd Place!  Very happy with the result.  I felt in control relative to the pack I was in and made a solid move to close it out.
		Off		0:00:00		0		PM: Relaxed

Splits:

800-2:37.8

400-1:12.4

400-1:10.4

600-1:52.1

800-2:37.6

800-2:38.0

600-1:53.7

400-1:10.5

400-1:11.8

200-33.7

200-33.1

800-2:32.5

800-2:30.1

200-36.3

800-2:28.9

800-2:30.7

200-36.2

800-2:41.4

800-2:41.0

800-2:37.0

800-2:34.3

400-1:10.2

400-1:08.1

Totals: 107, 104