CVS Downtown 5k & Lone Gull 10k - 2017 Race Reports

CVS Downtown 5k

Race morning was a lot more warm and humid than I would've liked.  And the 11am start time was a double edged sword, the extra sleep was nice, but with the morning fog burning off we received the full impact of the sun.

I had decided that I wanted to try getting in a longer warm up than usual so that I could simulate what I generally do in training (run a lot before a hard effort).  I've done this in the past, but got away from it for some reason - and since 2017 is the year of no PRs, I thought I'd see if this would help.  So Eli, Tom, and myself showed up early, and Tom and I were able to get in just under 6 miles worth of a warm up.

Once the gun went off, I went out quick trying to keep an eye on a couple of runners who always beat me (and continued to do so on this day).  I stuck with them out of the gate and after the left turn onto Memorial Boulevard and felt pretty good, but soon started to find my own rhythm, which was a little bit slower than theirs.  Before I knew it, I had passed the mile marker and I was extremely surprised to see it read 5 flat (confirmed by my watch as well).  I knew I went out a little quick, but the first mile actually felt fairly easy - so a 'fairly easy' 5 flat opening mile is extremely encouraging.

Mile two had a few turns and potholes, but was otherwise flat and easy...easy if not for the humidity starting to weigh on me like a warm wet blanket.  I wasn't quite on the pain train, but I was right on the cusp of over heating.  Still, I felt alright and was passing a few people and had yet to get passed. Mile two in 5:20.

I had gotten my hopes up after the first mile, but I knew it was far too sticky to have high hopes on getting a PR.  At the start of the third mile, I was passed by a Whiralway guy who I see around the Charles every once in a while.  He's a strong runner and so I tried to stick with him for a bit, but that lasted only a quarter mile or so.  At this point I was entering no man's land and was just trying to run smooth and not overheat.  Mile three was in 5:26, and I was happy to see that I hadn't slowed down terribly.  The female winner, Aisling Cuffe wasn't too far behind me as we turned towards the finish, and I was doing my best to kick past the guys ahead of me while also getting the heck out of her way so she could break the tape unimpeded (I was successful in doing so).  All in all, this was an encouraging race.

Final Time: 16:25
Place: 49th


Lone Gull 10k

Yet another warm and muggy race morning...what the hell!?!

Prior to the race, Kevin had mentioned that he would be taking a knee for the national anthem, and I told him I would join.  So while Kevin was doing his own warm up and getting a little nervous about others' reactions - I was off doing strides and not even thinking about it.  Not until I heard the anthem start, oops!  I ran up towards the start looking for Kevin, but I couldn't see him and so I found my own little spot that was out of the way and took a knee.  I saw another guy parallel to me doing the same, and a young kid on the grass to the side of the start with his fist in the air.  I'm not sure why the national anthem has to be played before a simple road race...but...it is...so that happened!

The actual race went very similar to the 5k.  A quick opening mile before I settled into my own pace.  I don't think the quick opening miles have much of an effect on me in the latter stages of the race, but this race was really tough.  The first half felt pretty good, but the second half was really a grind.  Mile four, in particular, really hit me hard.  I don't consider that section particularly hilly, but what little incline it did have, caused me to shorten my stride and was the ugliest part of the race for me. 

I was able to recover a bit and find my groove, but that was a bit of a torpedo for the race.  On the run back along the coast, I was able to start picking off a handful of runners who were struggling with the heat.  I suppose that's a good sign that I'm able to handle it, but I'm still frustrated as I look to pop a good time.

Splits:
5:18.5
5:30
5:25.2
5:42.4
5:32.4
5:36.8
1:19.1

Final Time: 34:21
Place: 54th

9/10/17 to 9/23/17: Mileage is Back

Well, after an enjoyable and too-short vacation, I'm back at it.  The past two weeks of running have been filled with a lot of quality and quantity, in addition to more cross training.  I'm not doing a lot of things, but I'm making sure I do at least one 2-minute plank each work day along with a hodge-podge of exercises two evenings or more per week.  I'd like to think I'm eating a little better as well.  With the end of vacation and the end of summer, I've been thinking that perhaps a re-assessment of my habits outside of running is in order.

While I'm generally doing things 'right,' I also have areas to improve.  I remember reading the book The Power of Habit, and perhaps I should re-read it.  I think I've developed the neural pathways to create the 'running' habit, but I've been unsuccessful in other areas.  Part of the problem is that running 100+ miles per week and working a full time job leaves less time and energy for focusing on the little things...but, I'm also not sure if that tells the whole story.  For example, why can't I get in a 10 minute nap at lunch?  Why can't I take 5-minutes each morning to stretch out the major leg muscles?  And why can't I find the time to roll out, do core, hips, etc?  None of these take that much time.  Altogether, I could probably get all of it done in less than one hour each day.  Don't I have one hour?

I'm not sure if I do have one hour, but hopefully I can find some time on most days.  In the grand scheme of running, I think I just need to stay healthy.  I looked over last year's training, and I had quite a few interruptions towards the end of the year (ankle, achilles, stomach bug).  If not for those, perhaps 2017 wouldn't be the Year-of-no-meaningful-PRs.  But...2017 isn't over yet.

The stuff...

10-Sep		Long Run		2:07:02		17.01		AM: 17+ 7:28/mile.
		Off		0:00:00		0		PM: Off.
11-Sep		MLR		1:13:49		10.04		AM: 10+ at 7:21/mile.
		Easy		1:01:16		8		PM: 8m at 7:39/mile.
12-Sep		Easy		1:02:40		8.14		AM: 8m at 7:42/mile.
		Harvard Track		1:45:00		12.98		PM: Commute home then track.  800/(1000/800/600)x2.  5k with a surge w/300 to go.  Good workout, paces were generally good.
13-Sep		Easy		1:03:36		8.09		AM: 8+ at 7:52/mile.  Tired.
		Easy		0:51:32		6.33		PM: 6+ at 8:08/mile with the last bit with Eli and Raleigh on the slower side.  Had a bit of workout Wednesday too.
14-Sep		Easy		1:02:19		8.14		AM: 8m commute at 7:39/mile.
		Commute & Hills		1:36:02		10.88		PM: Commute home then 6 easy hill repeats. 10+ total at whatever.
15-Sep		Easy		1:02:49		8.09		AM: 8+ at 7:46/mile.
		Easy		0:50:06		6.34		PM: 6+ at 7:54/mile.
16-Sep		Fresh Pond 2-Lapper		0:43:56		6.2		AM: Jogged over to Fresh Pond to casually do the 2-lapper and get to 10k for the day.  Average 7:05/mile for the morning.
		Off		0:00:00		0		PM: Off…well…I bowled.  That count?
17-Sep		Warm Up & Cool Down		1:00:00		6.61		AM: Solid ~6m warm up.  Easy .75 cool down where Tom and I were hollered at as "a couple of gay guys" then hooted at as "eye candy woo woo."
		CVS 5k *GP		0:16:25		3.13		AM: Not a PR, but went out in 5 flat.  Never done that before even with a downhill-ish start.  Didn't implode either and it was super sticky and warm.  Encouraging result.
18-Sep		MLR Moderate-ish		1:15:15		10.23		AM: 10+ commute feeling solid.  7:21/mile.
		MLR Moderate to Easy		1:17:42		10.49		PM: Commute home ended up going in the low 7s for about 8m or so before doing a lap around Fresh Pond with Eli and Raleigh.
19-Sep		Easy		1:02:12		8.07		AM: 8+ at 7:42/mile.
		Harvard Track		2:10:48		16.48		PM: Commute home and to Harvard.  800, 1200x4. 800 at 5K, 1200 at 8K/5K/8K pace.
20-Sep		Easy		1:05:13		8.09		AM: 8+ commute slower at 8:04/mile.
		Easy		0:56:15		6.78		PM: Easy home at 8:18:/mile.  Some w/Eli and Raleigh.
21-Sep		MLR Easy		1:17:48		10.2		AM: A bit longer at 7:38/mile.
		Hill Repeats		1:36:07		11.6		PM: Commute home plus hill repeats 8 x 30s fairly hard.
22-Sep		Easy		1:02:08		8.09		AM: 8m at 7:41/mile.
		Easy		0:46:29		5.56		PM: 5+ slow at 8:22/mile.
23-Sep		Fresh Pond Easy		0:42:24		5.22		AM: Fresh Pond one lapper then a bit with Eli and Raleigh.
		Off		0:00:00		0		PM: Off.

9/12 Splits:

800-2:41.2

1000-3:15.27

800-2:37.6

600-1:57.9

1000-3:20.4 (shit)

800-2:36.9

600-1:51.5

9/19 Splits:

800-2:41.6

1200-4:13.1

1200-4:11.4

1200-4:08.5

1200-4:02.2

Totals: 110.24 & 110.55

Irish Music Festival 5k Race Report 2017

The Pub Series returns!!

Elizabeth and I took a ~5 hour break from our vacation to drive the two hours over to Pawtucket to race the Irish Music Festival 5k.

The race started off fine, with a twisting and turning downhill that had me just a bit behind ChrisK, TJ, and Shawn Wallace.  After hitting the mile in 5:17, I was feeling fine, but stuck in a bit of no man's land with the main pack pulling away, and a younger kid just ahead of me.

Mile two sucked.  I'm not sure if it was 180 turn, the headwind or what, but the gap between me and the younger runner started to grow and I slowed to a 5:26/mile, which feels like a mental lapse.  I was at least able to keep him within shouting distance, but I should have been running shoulder to shoulder and I'm disappointed that I wasn't.

The third mile was much better as my legs felt really good.  The gap remained, but I felt like I was moving really well with a long easy stride, which isn't always there.  The gap however, had grown to about 7 seconds, and so I was using that energy to maintain some type of contact.

I clicked off a 5:12 third mile, but the final section of the race I really had to work to make it even a little bit interesting.  I heard the young runners coach shout something about the gap, and I could see him start making his ascent on the final two-tiered hill.  He was working, but didn't seem to have that low gear and his coach was urging him on to dig dig dig.  I'm sure my form wasn't as focused as it is for the Thursday night repeats that Terry's been keeping on the calendar - but I felt the lift and the power.  What had been a seven second gap was clearly diminishing and I knew that if he could get his stride back then I had no chance - but if he remained tied up after cresting the hill I'd have a chance...and I did have a chance.  However, as I was quickly closing the gap, the announcer got excited and said, "and here we have another finisher and..and..oh no! here he comes!"  HAHA!  Thanks a lot!  The young runner put his head down for a final acceleration and was able to just hold me off at the line.  BOGUS!  I'm still happy with that final push.  Final time of 16:36 and good for 6th place.

Based on the final results of the race, the Pub Series is looking extremely interesting heading into the Paddy's 3m.

Results
Photos
Pub Series Article
Pub Series Standings (Men)
Pub Series Standings (Women)
Elizabeth is in 7th place, with a chance to move into 6th, and a longshot chance to move into 5th depending on the depth of the competition and how she fares at Paddy's.

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

2017 Memphis Soul 5k BBQ Race Report

I was a little worried about this race.  It had obviously been on the calendar for quite some time, but so had day-1 of the ultimate frisbee tournament, which fell one day prior to this race.  So, in the weeks leading up to Pub Series race #4, I was doing my best to put in hard workouts prior to ultimate games.  Not an easy task in the summer heat, but I think in the end it worked out.

Elizabeth and I were lucky to not have 90+ degree heat on the day of the tournament.  It was warm and we played three full games, but we weren't left terribly sore and dehydrated.  A quick side note - I really enjoy the fact that all my running leaves me, generally speaking, never tired during ultimate.  While a lot of players were gassed for the third game, I finally felt like I was warmed up!

Anyways, the morning of the race also had me worried and excited for different reason.  My legs felt ok, but the 11am start time meant we'd be racing in some very hot and humid conditions.  We arrived a little bit late, and I spotted Terry and Kevin just beginning their warm up.  Elizabeth wanted to do her own thing, so I joined them for a course preview.  Immediately I could tell that the strategy I used at the Corrib race would be a bad idea - I would not be going out fast.

On the line, we all enjoyed hearing the race director, his buddy, and their thick Boston accents talk about how the race was back where it belonged in Union Square.  I was glad to be momentarily distracted.  When the gun went off, there were a handful of runners who went out super hard, but had the familiar stride that left me focusing on my Pub Series rivals.  I was hanging with the lead pack for probably three quarters of a mile before I started backing off.  I passed the mile in 5:20, feeling warm, but not in danger of overheating.

As the lead pack gapped me, I looked back to see who I could potentially run with and it was none other than Pickle-man.  His normal strategy of sneakily waiting to pounce was out the window!  I slowed just a bit to make sure we were even, and we started working together to keep the distance between us and the lead pack manageable.  Mile two had a sharp turn and a gradual hill that kept us working, and we passed the marker in a 5:36 mile.

Up ahead we could see Wallace was pulling away, Klucznik was running strong, TJ was falling back from Klucznik, and Lee was falling back from TJ.  We both were staying steady, but just as we entered mile three, Pickle-man made a hard move as we were going uphill.  I began to cover it, and realized I actually felt alright.  His move ended up being short lived and as I passed him he shouted words of encouragement to "go get him!"  I don't know how he could manage to speak - I was hurting!

I was closing on Lee, but I felt like I was running out of real estate.  I made a hard 20-step push to close as much of the gap as I could - squinting my eyes, I began to count every left-footfall.  As I approached his shoulder, I made as much of an effort as I could to continue to tighten the screws.  We turned a corner to approach the finish, and a spectator said something to encouraging to me then I looked back to see Lee and the same spectator said, "he looked back! Lee, you got him!"  HA!  I certainly heard that, and said to myself "not today!"  I hammered the downhill as hard as I could while trying to keep myself from biffing it.  I did the old Dmukauskas windmill and felt my toes get red hot from the friction.  Finally, at the bottom of the hill I could see the finish and kept going hard straight through the line - good for 5th overall.

Worth mentioning that Elizabeth had a very solid showing, averaging 7:03/mile off of minimal training.  Since the race, she has been getting out there a lot more frequently though - so I'm looking forward to see how she fares in the next Pub Series race.

Results
Pub Series
Pub Series Standings
Strava

8/6/17 to 8/19/17: Keeping Busy & Maintaining Mileage

Feels kind of like summer is nearing an end, though I hope that's not the case!  The schedule has been full at virtually all times, and I'm managing to find time to get in my runs - but I'm getting tired.  Hopefully I'll be able to keep it up, stay healthy, and keep this train rolling.

Anywho, the stuff:

6-Aug		Long run		2:07:45		16.09		AM: Long run w/Eli for a bit.
		Shakeout		0:33:03		4.16		PM: 4+ shakeout.
7-Aug		Easy		1:21:34		10.16		AM: 10+ at 8:02/mile.
		Off		0:00:00		0		PM: Off.
8-Aug		Easy		1:03:24		8.12		AM: 8m commute at 7:48/mile.
		Track and Ultimate		1:53:20		15.2		PM: Ran to Harvard.  800/(1000/200)x4 at 5k and mile pace.  Then ran to ultimate in Medford.
9-Aug		Easy		1:07:23		8.04		AM: 8 slow miles.
		Easy		0:54:32		6.73		PM: 6 slow miles.
10-Aug		Easy		1:05:51		8.05		AM: 8 slow miles!
		Easy		0:57:48		7.17		PM: 7+ slow miles.
11-Aug		Easyish		1:00:10		8.09		AM: 8+ feeling good.  7:26/mile.
		Easish		0:37:21		5.07		PM: 5m good again at 7:22/mile.
12-Aug		BUDA		0:22:50		2.88		AM: ~3m warm up at whatever.
		BUDA		0:08:44		1		PM: 1m cool down after three ultimate games today.
13-Aug		Memphis BBQ 5k *Pub		0:40:00		6.04		AM: 5k, long course, fifth place, hot, ran smart, good stuff.
		Off		0:00:00		0		Off.
14-Aug		MLR Moderate		1:16:01		10		AM: 10m at 7:35/mile.
		Easy		1:02:07		8.03		PM: 8 at 7:43/mile.
15-Aug		Easyish		1:01:36		8.08		AM: 8m at 7:37/mile.
		Harvard Track		2:01:18		15.46		PM: Run home then to track.  800/(800/600/200)x3.  5k, 3k, mile pacing.
16-Aug		Easy		0:50:41		6.1		AM: 6m SLOW!
		Easy		1:03:29		8.01		PM: 8m at 7:56/mile.
17-Aug		MLR Moderate		1:23:47		11.03		AM: 11m at 7:35/mile.
		Hill Repeats		1:28:43		10.51		PM: Commute home then hill repeats, followed by Bugbee Pub.'
18-Aug		Easy		1:08:55		8.64		AM: 8 at 7:58/mile.  Slower thanks to Raleigh for the first 2m.
		Off		0:00:00		0		PM: Long drive.
19-Aug		Hot Run Tempo		0:58:22		8.38		AM: 8+ at 6:58.  More of a progression, and dang it was hot!
		Off		0:00:00				PM: Off.

8/8 splits:

800-2:42.3

1000-3:25.3

200-36.5

1000-3:22.9

200-35.0

1000-3:21.6

200-35.1

1000-3:19.6

200-33.1

8/15 splits:

800-2:43.25

800-2:43.10

600-1:57.76

200-36.20

800-2:41.38

600-1:56.31

200-34.20

800-2:40.89

600-1:56.29

200-32.76

Totals: 100.76 and 100.28

7/23/17 to 8/5/17: Two Good Weeks of Running

A solid two weeks leading up to the pub series.   I got in the long runs.  Got on the track.  Got in hill repeats.  Had a great tempo on the 29th.  And twice followed up track with a run to Medford for ultimate - not quite a 'special block' but awfully close.

Hopefully I can recover well and get some pop in my legs, because with that volume back to back in the heat I'm feeling it.  We'll see!

Here it is, see!!:

23-Jul		Long Run w/4 Quick		2:04:32		16.1		AM: 16+, some with Eli.  Then did 4 quicker miles towards the end.
		Off		0:00:00		0		PM: Off, late ferry and drive home.
24-Jul		Easy		1:06:36		8.57		AM: 8+ commute at 7:46/mile.  'Traffic.'
		Easyish		1:00:59		8.14		PM: 8+ at 7:29/mile.
25-Jul		Easy		1:03:09		8.07		AM: 8+ at 7:50/mile.
		Track & Ultimate		1:53:59		15.03		PM: Commute to track.  (1000, 400,400) x 3.  5k and mile pacing with 1min and 2min rests.  Then ran to ultimate in Medford!!
26-Jul		Easy		1:03:59		8.09		AM: 8+ at 7:55/mile.
		Easy		0:50:41		6.28		PM: 6+ easy at 8+.
27-Jul		Easy		1:02:01		8.1		AM: 8+ at 7:39/mile.
		Hill Repeats		1:40:06		11.7		PM: Commute home then hill repeats with TomW and Terry.
28-Jul		Easy		0:39:03		5.25		AM: 5+ at 7:26/mile.
		Easy		0:48:04		5.38		PM: Slow with Eli and Raleigh.
29-Jul		MLR Tempo		1:05:42		10.1		AM: 10m tempo at 6:30/mile.
		Off		0:00:00		0		PM: Off.
30-Jul		Long Run		2:04:39		16.2		AM: Battle Road! 16+ at 7:42/mile.
		Off		0:00:00		0		PM: Lifting
31-Jul		Easy		1:11:21		9.01		AM: 9m at 7:55/mile
		Easy		1:02:47		8.08		PM: 8+ at 7:46/mile.
1-Aug		Easy		1:03:04		8.08		AM: 8+ at 7:48/mile.
		Track and Ultimate		1:59:54		15.28		PM: Ran to Harvard.  (400x3/800)x2/(400x2/800).  1min rest between reps, 2min between sets.  BRUTAL!!  Then ran to ultimate and someone recovered to play.
2-Aug		Easy		1:07:03		8.05		AM: 8+ slow at 8:20/mile.  Recovery.
		Not Easy		0:47:16		6.31		PM: 6+ quicker thanks to t-storms.  7:30 pace felt like a sprint on dead legs.
3-Aug		Easy		1:03:28		8.01		AM: 8m at 7:55/mile.
		Hill Repeats		1:41:46		11.69		PM: Ran home then hills with Elizabeth, Terry, and Amory.  And Raleigh.
4-Aug		Easy		1:11:52		9.05		AM: 9+ at 7:56/mile.
		Easyish		0:32:21		4.35		PM: Snuck in 4m before heading to the Cape at 7:26/mile in the heat.
5-Aug		Easy		0:45:49		6.01		AM: 6 at 7:37/mile.
		Off		0:00:00		0		PM: Off.

Splits:
7/25
1000-3:25.7
400-1:16.3
400-1:14.3
1000-3:24.3
400-1:13.3
400-1:14.4
1000-3:26.1
400-1:14.4
400-1:12.7

8/1
400-1:15.2
400-1:13.2
400-1:14.5
800-2:48.2
400-1:17.4
400-1:15.4
400-1:15.9
800-2:51.3
400-1:16.3
400-1:14.9
800-2:51.9

Total: 110.81
Total: 110.12