7/12/15 to 7/18/15: I love the 90's!

...in terms of mileage, not the heat though.  I don't like 90+ degree heat.

Still, this was a good week of running considering the temps.  Almost all of the runs were in the heat, and I was able to get in a long run, two tempos, a brief hill workout, and a triple!  First triple in quite some time.  I actually felt fantastic too, though I think I need to be cautious about that.  And also not run a 10k two days afterward...no track workout this week though.  BUMMER.

Anyways, the numbaz!

12-Jul		Battle Road				17.17		Battle Road.  17+ at around 7:45.  Warm.  Very warm.
13-Jul		Easy/Moderate				14.06		AM: 4m at 7:55. PM: 10m at 7:30.
14-Jul		Easy/Tempo + Bees				15.36		AM: 5m at 7:43/mile. PM: 5m tempo, then ran to Ultimate for 10+tot.  Tempo at around 6:30/mile.  Quite warm.
15-Jul		Easy/Easy				10.69		AM: ~4.5 at 7:48/mile PM: 6+ at 7:30/mile.
16-Jul		Easy/Moderate + Tempo				16.2		AM: ~5m at 7:40/mile. PM: 6m commute home at a low 7 pace followed up with a Fresh Pond 5m tempo averaging 6:13/mile.
17-Jul		Easy/Easy/Hills				15.57		AM: 5m commute at 7:25/mile. Noon: 6+ at 7:40. PM: 4+ with 4 hill repeats with Jon, Terry, and Amory.
18-Jul		Easy				5		Just some very easy mileage.  I was tempted to run a bit further and then double up in order to hit 100+, but I felt that might be pushing it.

Total: 94.05

7/5/15 to 7/11/15: Good Stuff

Let's see here, this week was pretty good.  Especially because I didn't get injured or puke my brains out.  I would have preferred to start the week off with a true long run, but considering the circumstances, I'm very pleased.  The track workout was a hot one, and especially challenging with the 30s rest after the 400's, but it went well.  I didn't quite hit the pacing on those 400s, but I also haven't focused much on speed.  The week wrapped up with a very respectable showing at Fresh Pond, and I didn't realize it, but it's a Fresh Pond 1-lapper PR.  I'll take it!

The stuff:

Progression/Easy				17.39		AM: 12m+ progression run on Long Island, not too challenging though.  Still weak from the stomach bug.  Got down to ~6:40 for the final mile.  Sat in the sound as a cool down then had breakfast burritos afterward. PM: Easy 5m with Eli around the Charles.
Easy/Easy+Hills				11.33		AM: 4m commute to work at 7:40. PM: 7m commute plus 10 short hill sprints.
Easy/Intervals				17.18		AM: 4m commute to work at whatever. PM: Commute home and to track. 800, (1000,400,200,400,200)x2. 800,1000@5K, 400,200@mile pace. 2 min/easy 200 rest, 30sec after 400 before 200.
Easy/Easy+Barefoot Strides				11.08		AM: 4+ at 8/mile. PM: 7+ at 7:30/mile.
Easy/Tempo				15.49		AM: 4+ at 7:40/mile. PM: Commute home + 5 mile tempo at 6:07/mile.
Easy/Moderate				11.32		AM: 4m at 7:26/mile. PM 7+ at 7:15/mile.
Fresh Pond				3.34		Fresh Pond in 13:37.  About 5:33 average.

Splits:

800-2:44.27

1000-3:32.17

400-1:16.33

200-35.78

400-1:15.75

200-35.47

1000-3:31.07

400-1:18.04

200-35.30

400-1:15.72

200-34.22

Total: 87.13

6/21/15 to 7/4/15: Good and Bad

From 6/21 to 6/27, I felt like I was hitting my stride.  Weather was very warm, but I was able to get in a tempo and track workout before playing ultimate and I didn't irritate my mild shin issue.

That combo is pretty taxing, but it helps my overall fitness and the lateral movements of ultimate take the place of doing the myrtl routine (not to mention the sprinting).  The track workout on 6/25 was particularly challenging going solo and in the heat, and to follow that up with ultimate (no subs) left me wiped out. Nevertheless, I'd do that again as it was a big confidence boost to be able to handle all of that.

The following week turned into a disaster.  Uday and I ran 17+ in the pouring rain on Sunday, and I was aiming for a high mileage week until disaster struck in the form of a stomach bug on Tuesday night.  I once again ran a tempo before the game, and had 10m total in my legs before the game.  The game then went well enough, but I felt like I was bonking near the end.  I was looking forward to a huge glass of ice water when I got home, but unfortunately that is when the stomach bug hit.  I not only couldn't drink any water, but I couldn't keep anything down from 8:30pm to 5am.  I was massively dehydrated and had only 1 hour of sleep.  I think I lost roughly 10 lbs over those few days...so...disaster.

Anyways, I'm back now, so you can stop worrying! The STUFF:

21-Jun		Long Run		0:07:35		16.08		Really happy to sneak this run in during the evening after a long weekend.
22-Jun		Easy/Easy				10.18		AM: 4m commute.  Left shin didn't get worse, but that's been funky. PM: 6m commute, took it easier.
23-Jun		Easy/Tempo + Bees				10.15		AM: 4m commute.  Legs feel really tired. PM: 6.12m, 1m w/up then 5m tempo at around 6:35 in brutal heat and humidity.  Followed that up by playing ultimate with no subs.
24-Jun		Easy/Easy				10.18		AM: 4m commute at whatever. PM: 6m commute home at whatever.
25-Jun		Easy/Intervals + Bees				16.38		AM: 4m commute at whatever. PM: 4m home, then to Danehy - 600x6/400x3/200x3 at 3k/mile/<mile.  Followed that up with a game of ultimate that lasted 2 horus w/no subs.  This was basically a special blockish day.  Ultimate doesn't count towards mileage.
26-Jun		Easy/Easy				10.23		AM: 4m commute at whatever.
27-Jun		Easy				6.9		Easy mileage.
28-Jun		Battle Road		0:07:43		17.22		Long run in the rain with Uday.  Lots of rain the entire time.  Got it done though.
29-Jun		Easy/MLR+Hills				15.06		AM: 4m commute at 7:45. PM: 10m commute+ at 7:40.  10 short hill sprints as well.
30-Jun		Easy/Tempo + Bees				14.08		AM: 4m commute at 7:40. PM: 5m tempo at about 6:20.  Additional mileage as warmup and run to ultimate.  Got the stomach bug immediately after the game and was dangerously dehydrated.
1-Jul		Sick				0		Dangerously dehydrated still.  Cold sweats.
2-Jul		Sick				0		Weak.  Still sick, but on the mend.
3-Jul		Sick				0		Travelled to Long Island for a family visit and ate my first meal in days at dinner time.  Still felt weak, and weighed myself - lost ~10lbs.
4-Jul		Easy				4.21		Very easy miles with Eli+Raleigh on Long Island.

6/25 Splits:

600-1:58.63

600-2:03.94

600-2:02.94

600-2:02.20

600-1:59.45

600-1:59.94

400-1:13.34

400-1:14.31

400-1:15.36

200-34.58

200-34.61

200-33.89

Totals: 80.10 and 50.5

6/14/15 to 6/20/15: BEER MILE!

This week went very well, though I'm feeling a bit nicked up after getting back to a good mileage.  I'll need to recover a bit in the coming week, but the addition of short hill sprints and strides after my commute home on off days is something I would like to continue throughout the summer.  First I need to be fully healthy.

The week ended on an exceptionally fun note.  My first attempt at the beer mile.  I have to say, I was very nervous in the days leading up to the run.  I like beer, probably a touch more than I should.  However, I don't often drink four beers a night, let alone four beers in under 9 minutes. So I was worried how my stomach would handle the whole event.  But once I was on the starting line, which was a simple line in the sand on the path around a cranberry bog, I didn't have any nerves - I think that perhaps it had something to do with the great crew (and maybe my attire...).  Sure, I wasn't nervous, but that didn't make up for the fact that my ability to chug beer has greatly diminished since I've left college.  Come to think of it...I don't recall the last time I have chugged a beer...that's probably a good thing.

SPLITS!!!

1st Beer: 27s
1st Quarter: 1:12
2nd Beer: 56s
2nd Quarter: 1:14
3rd Beer: 70s
3rd Quarter: 1:14
4th Beer: 78s
4th Quarter: 1:13

Final Time: 8:44

Notable performances by Greg Stearns and Doug Bisson for their ridiculous ability to chug beer and Stearns' 70 second quarter(!), and Tom Dumakauskaus for being the only other party goer to complete the full beer mile.  Also notable that no one fell into the cranberry bog - maybe next time!

This week in running:

14-Jun		Battle Road/Easy		0:07:45		21.08		AM: Battle Road with Kevin and MattC.  17+ in the heat, but I felt pretty good. PM: 4m, first couple with Eli and Raleigh, then a bit more finishing with a 6min mile just because.
15-Jun		Easy/Easy + Hills		0:07:35		11.06		AM: 4m commute at per. PM: 7m commute including 10x10sec hill repeats.
16-Jun		Easy/Intervals				18.72		AM: 4m commute at 7:40 per. PM: Commute home and to the track, (1000/800)x3 at 5k-8k pace and 5k pace.  It was very humid and had a bit of distress towards the end.  Still a very promising workout.
17-Jun		Easy/Easy + Strides		0:08:00		12.06		AM: 4m commute at 8 per. PM: 7m commute including 8 Poplar Strides.  Left shin has been a bit funky and right calf a bit tight.
18-Jun		Easy/Tempo + Bees				10.71		AM: 4m commute at 8 per. PM: ~6.6 run to Eli's work.  Easier first mile, averaged ~6:40 overall.
19-Jun		Easy/Easy				8.1		AM: 4m commute at 7:55 per. PM: 4m commute at 7:50 per.
20-Jun		BEER MILE				3.67		AM: Easy warm up, BEER MILE - 8:44ish.  I was ham & egging it a little bit - I wasn't going to risk a penalty lap.   Beers were also ICE cold.

Tuesday Splits:

1000-3:28.39

800-2:44.14

1000-3:29.12

800-2:43.55

1000-3:32.61

800-2:43.12

Total: 85.40

6/7/15 to 6/13/15: I love the 80's

The mileage is back in the 80+ range, albeit on the low end.  But I'm not complaining!  It's good to be able to run pain free and commute to and from work, now the next step is getting some speed back.  Most of these runs felt heavy legged, but part of that can be attributed to the warm weather.  Still, I could tell there are still some cobwebs that need to be cleaned out.

On Thursday I skipped the Hollis 5k.  A wise choice since downhills had bothered my Achilles the most when attempting to return, and that is an all downhill course.  Added bonus is that I don't have a crazy outlier of a PR.  Then on Saturday I ended up with an impromptu day off after a timing mix up on travel plans.  I was miffed at first, but during the drive back I gave it some more thought and reluctantly decided that it was for the best.  I'm am too easily addicted to streaks, and killing this 20-something day streak now will hopefully make it easier to back off later on if necessary.

The stuff!:

7-Jun		Battle Road		0:07:43		15.17		Battle Road - easy 1m on my own, the rest with the group.  Felt pretty good.
8-Jun		Easy/Easy				12.12		AM: 4m in 7:35min.
9-Jun		Easy/Intervals				19.64		AM: 4m commute at 8min. PM: 7m warm up, 800/400/600/800/1200/800/300. Rain/lightening shortened intervals.  Started out ok, then slowed down due to heavy legs.  Very warm out. Saw double rainbow on run home and then a huge family of geese cross Mem Drive.
10-Jun		Easy/Easy				12.47		AM: 4m commute at 8min. PM: Commute home + Raleigh + jog to Chipotle, no time.
11-Jun		Easy/Fartlek+Strides				11.17		AM: 4m commute at 8min. PM: 1m w/up and 5m farlek followed by 10 Poplar strides.  Hot out, felt sluggish.  Strides in old racing flats felt great.
12-Jun		Easy/Easy				10.11		AM: 4m commute at 7:50 per. PM: 6m commute at 7:30 per.
13-Jun		Fresh Pond				0		Had to leave earlier than originally thought to get to Truro, and I decided on the drive home that I need to accept days off here and there without all the fuss.  Still…I was fussy.

Splits:

800-2:46.99

400-1:15.68

600-1:58.84

800-2:49.42

1200-4:23.05

800-2:53.11

300-54.84

Total: 80.68

5/31/15 to 6/6/15: I'm Back Baby!

In the words of George Costanza: I'm back baby! I'm back!

Well, not 100% back, but close enough.  I had to skip the track on Tuesday when my Achilles tightened up a little bit, but I was still able to double Monday through Friday - and that's close enough for me to be happy.  I'm itching to get back on the track, and to run some faster 150's or 200's in particular.  Those will have to wait a little longer though, since I think that'll put the most stress on the achilles...but at some point the reigns need to come off.

Data!

31-May		Long Run		0:07:40		12.2		AM: 12+ on Battle Road.  It was a bit warm and I felt fatigued at the end. PM: Afternoon nap, and then opted to just totally rest.
1-Jun		Easy/Easy		0:07:45		11.12		AM: ~5m bike, 90min sports massage with Sam Peck.  Good stuff. 4m commute to work. PM: ~7m commute home plus 4 Poplar-Strides.
2-Jun		Easy/Easy				14.32		AM: 4m commute. PM: Commute home at 7:30min and to track and back at 8min.  Felt a pinch and just did drills and strides.  Really frustrating as I felt like I was back.
3-Jun		Easy/Moderate				10.11		AM: 4m commute at 7:30min. PM: 6m commute at 7min.
4-Jun		Easy/Easy + Bees				10.36		AM: 4m commuteat 7:45min. PM: 6m commute at 7:30min + warm up for Bees game.
5-Jun		Easy/Easy				10.13		AM: 4m commute 7:30min PM: 6m in 7:45min.
6-Jun		Fresh Pond		0:06:09		8.19		Fresh Pond in 29:59. Felt sluggish after the first mile, but held a steady pace and won the two-lapper.

Total: 76.43

5/17/15 to 5/30/15: Two Weeks of Meh

Looking back, that May 16th run at Fresh Pond probably set me back a few days.  Nothing crazy, but enough to know that I need to use it as a learning experience in the future.

At this point, I would say I'm very nearly back to full health.  I have a new injury in the form of a back issue, but that's something I've dealt with for the past 10 years and I should be able to keep that at bay.  Hopefully things keep progressing quickly and I'm able to lay down some good mileage once more.

The Meh:

17-May		Easy		0:08:11		4.34		AM: 4m on Battle Road. I knew this wasn't going to work, but I needed to get out there for my sanity. PM: Found a bike trainer on the side of the road (kind of worked).  Did an interval session and was drenched.  Sanity partially restored.
18-May		Biking				0		AM: ~5m biking. PM: ~5m biking.
19-May		Biking/Rest				0		AM: ~5m biking. PM: Work event.
20-May		Rest/Easy				5.65		AM: Rest. PM: 5+ home, not there yet.
21-May		Biking/Biking				0		AM: ~5m biking. PM: ~5m biking.
22-May		Biking/Biking				0		AM: ~5m biking. PM: ~22m biking.
23-May		Trainer				0		1hr on the trainer
24-May		VCM (NOPE!)				0.5		Half mile warm up, then a hodge podge of drills and body weight stuff.
25-May		Biking				0		1hr on the trainer
26-May		Biking/Biking + Easy				6.14		AM: ~5m biking. PM: ~5m biking then ran to track and did warm up and drills, ran home.  6+ tot.  Felt good.
27-May		Biking/Biking + Easy				2		AM: ~5m biking. PM: ~5m biking + 2m easy.
28-May		Easy/Easy				11.25		AM: 4m commute easy. PM: 7+m commute home and to TJs, easy but felt tiring.
29-May		Easy/Easy				10.16		AM: 4m commute easy.  Warm out. PM: 6+ commute home. Still warm.
30-May		Easy/Easy				7.4		AM: Easy 4+ with 4 very relaxed strides. PM: Very easy3+ with Eli to Marathon Sports and home.

Weekly totals of ~10 and ~35...Trending in the right direction!  Next up I need to do a track workout and a real long run.