10/22/17 to 11/25/17: Yikes, it's been awhile! TRED!

BUSY!

With that in mind I'll include some photos that Neil took of the TRED weekend.

Day 1 Run 1

Day 1 Start Run 2

Day 1 Run 2

Day 1 Run 3

Day 1 Run 3

Beach Day

Beach Day

Deck View

Puzzled Puzzle People

Festivities Inside

Fire Sunset

Totally Safe

Day 3

Abandoned Base

Keep Me Warm

On the Edge

...of Greatness!

Lookout

Jon Jonathan

Best Trail

Radar Hill

Short Beach Run

Single Tracking It

Long Road Home

Eff Yeah Shalane

22-Oct		Battle Road Long Run		2:03:18		16.22		AM: 16m on Battle Road at 7:36/mile.
		Off		0:00:00		0		PM: Off.
23-Oct		MLR Easy		1:16:37		10.15		AM: 10m probably not exactly 'easy' at 7:33/mile.
		Easy		0:51:36		6.45		PM: Took it definitely easier.  6+ at 8min per.
24-Oct		MLR Easy		1:16:40		10.01		AM: 10m why not? Averaged 7:40/mile.
		Harvard Track		2:02:17		15.22		PM: Commute home and Harvard.  800/1000/1200/(400*2/600)x2/200x2.
25-Oct		Easy		1:07:23		8.08		AM: 8m really easy at 8:20/mile (really?).
		Easy		1:06:52		8		PM: Another super easy run 8m at 8:21/mile.
26-Oct		MLR Easy		1:20:04		10.1		AM: 10m at 7:56/mile.
		Progression		0:40:58		6.34		PM: Progression?  Sure.  6+ at 6:28/mile.  Finished the final mile in 6flat feeling good.
27-Oct		Easyish		0:40:07		5.51		AM: 5m at 7:17/mile.
		Off		0:00:00		0		PM: Off.
28-Oct		Easyish		0:30:49		4.32		AM: 4m at 7:08/mile.
		Off		0:00		0		PM: Off.
29-Oct		CC Marathon Relay		1:28:13		12.82		AM: Ran the hilly leg for the Cape Cod relay…I ran poorly.  12+ for the morning.
		Off		0:00:00		0		PM: Off (got in a good nap).
30-Oct		MLR Easy		1:16:37		10.02		AM: 10m at 7:39/mile.
		Moderate		1:12:34		9.63		PM: 9+ at 7:32/mile.
31-Oct		MLR Easyish		1:16:18		10.1		AM: 10+ at 7:33/mile.
		Easy		1:02:36		8.13		PM: 8+ at 7:42/mile.
1-Nov		Easy		1:08:43		9.02		AM: 9m at 7:37/mile.
		Harvard Track		1:55:27		14.62		PM: Commute home and to track.  1000, 800 surge x 5, 400, 200 (5600).  1000@5K, 800@,5K/Surge/5K, 400,200@Mile pace.
2-Nov		Easy		1:03:02		8.08		AM: 8m at 7:48/mile.
		Easy		0:40:43		5.12		PM: Easy 5 before the drive.
3-Nov		Easy		1:05:45		8.35		AM: 8m loop at 7:52/mile, scoping out the trails.  All in good order!
		Easy		0:38:02		4.01		PM: Easy 4m with Eli, Kristi, and Tom.
4-Nov		TRED		1:14:07		10		AM: Segment hunting!  Averaged 7:25/mile, but that was hard!
		TRED		1:24:00		10.1		Noon & PM TRIPLE!:  Runs of 6 and 4 averaging whatever.  In between - burgers at Jonathan and Barb's.  Afterward - pizza and stuff at Casa de Bugbee.
5-Nov		TRED		2:40:01		20.21		AM: Yowza!  20+ at 7:55/mile.  Started and finished with Neil, and was able to do a good chunk with Eli, Jon, John, Terry, Amory, and Danny.  Man…that was a hard and hilly run though.
		TRED		0:00:00		0		PM: Off, lots of driving.  Thanks to Ma and Pa Bugbee for dinner again!
6-Nov		MLR Easy		1:18:19		10.11		AM: 10m at 7:42/mile.
		MLR Easy		1:25:35		10.66		PM: 10+ at 8:02/mile.
7-Nov		Easy		1:02:09		8.09		AM: 8m commute at 7:41/mile.
		Harvard Track		2:16:17		16.43		PM: Commute home and to the track.  800/1000x2/600/400x4
8-Nov		Easy		1:03:39		8.1		AM: Standard commute at 7:51/mile.
		Easy		0:51:49		6.32		PM: Easy 6+ commute home at 8:12.  Why so slow?
9-Nov		MLR Easy		1:17:27		10.16		AM: 10m commute at 7:37/mile.
		Moderate		0:45:19		6.28		PM: Easy first mile then got into a nice rhythm. 6+ at 7:13/mile.
10-Nov		Harvard Indoor Track		1:11:48		9.01		AM: Ran to Harvard then 200 x 12.  Got in a good set of drills.  Workout was not bad.
		Off		0:00:00		0		PM: Off?  Yup.
11-Nov		Easy		1:00:14		8.01		AM: 8m at 7:31/mile.
		Off		0:00:00		0		PM: Off.
12-Nov		Truro Long Run		2:30:57		20.01		AM: 20m long run again?  Sure, why not.  Averaged 7:33/mile and did a bit with Eli as well.  Very solid.
		Off		0:00:00		0		PM: Off!
13-Nov		MLR Easy		1:17:57		10.15		AM: 10m commute to front load this weeks miles.  Averaged 7:41/mile, legs felt good.
		Easy		1:04:21		8.04		PM: Was thinking 10, did 8m, averaged 8/mile.  Added on some strides at the end.
14-Nov		Easy		1:02:38		8.12		AM: 8m commute at 7:43/mile.  Tired.
		Skipped Track		0:48:20		6.06		PM:  Very worn out, so I just did an easy 6m home.
15-Nov		Easy Progression		0:44:30		6.14		AM: 6+ averaging 7:15/mile.
		MLR Easy		1:18:00		10		PM: 10m at 7:48/mile.
16-Nov		Harvard Indoor		1:16:47		9.13		AM: Ran to Harvard Indoor, 200x12 at a little faster than mile pace.  Felt good.  Considered a workout with longer reps, but wanted to start with 200x4 regardless and didn't quite feel like my mile legs are underneath me yet.
		Hill Repeats		1:03:28		7.83		PM: 7m + at 8:06/mile.  Some extra w/Raleigh skewing the pace.
17-Nov		Easy		1:01:56		8.13		AM: 8+ at 7:37/mile.
		Easy		0:47:21		6.28		PM: 6+ at 7:32/mile.
18-Nov		Kingston Turkey Trot		0:16:49		3.14		AM: KTT 3rd place.  Not bad.  Averaged about 5:21/mile.
		Warm Up/Cool Down		0:41:00		4.89		AM: Cool down and warm up miles whatever.
19-Nov		Battle Road Long Run		2:34:05		20.1		AM: 20+ AGAIN!  Averaged 7:40/mile with a faster finish when it started to pour freezing rain and I was in shorts and a singlet.  COLD!
		Off		0:00:00		0		PM: Off.
20-Nov		MLR Easyish		1:14:35		10.1		AM: 10m at 7:23/mile.
		Easy		1:10:15		8.77		PM: 8m at 8:01/mile with Raleigh miles.
21-Nov		Easy		1:11:20		9.01		AM: 9m at 7:55/mile.
		Easy		1:05:59		8.11		PM: 8m at 8:08/mile.
22-Nov		MLR Easy		1:19:12		10.09		AM: 10m at 7:51/mile.
		Off		0:00:00		0		PM: Off, driving!
23-Nov		MLR Easy		1:35:57		12.15		AM: Getting in some miles before turkey day.  12+ with a good bit with Eli and Raleigh.
		Off		0:00:00		0		PM: Off.
24-Nov		MLR Moderate/Tempo		1:26:20		12.01		AM: 12+ averaging 7:11/mile with a couple of cruising miles in there.  Also had the annual datthtfg.  Always fun!
		Off		0:00:00		0		PM: Off!
25-Nov		MLR Easy		1:14:53		10.05		AM: 10m on the cape at 7:27/mile.
		Dune Hike!!		1:00:00		2.16		PM: Dune hike!

10/24 Splits:

800-2:41.1

1000-3:24.0

1200-4:10.1

400-1:13.7

400-1:11.9

600-1:53.5

400-1:15.1

400-1:14.4

200-33.9

200-30.9

11/1 Splits:

1000-3:21.0

800-2:37.2

800-2:39.3

800-2:37.3

800-2:34.8

800-2:35.5

400-1:11.1

200-32.1

11/7 Splits:

800-2:42.0

1000-3:27.7

1000-3:21.2

600-1:54.7

600-1:53.7

400-1:13.5

400-1:12.5

400-1:11.5

400-1:07.1 NICE!

11/10 Splits:

200-34.1

200-35.4

200-34.5

200-34.2

200-33.6

200-33.9

200-33.2

200-33.3

200-33.5

200-32.9

200-32.7

200-32.4

11/16 Splits:

200-33.0

200-33.7

200-33.9

200-33.7

200-33.4

200-33.4

200-33.6

200-33.9

200-33.6

200-33.4

200-32.1

200-31.1

11/21 Splits:

Mile: 5:04

800-2:33.0

600-1:51.1

400-1:12.9

200-33.8

Totals: 100.4, 120, 113.38, 107.92, 102.55

10/1/17 to 10/21/17: Three Weeks in the Right Direction

The past three weeks have gone well.  I'm in a relatively good rhythm with training, and I have been able to make sure I'm getting in the miles one way or another.  Three weeks ago that meant tripling on a Monday so I could go pick up my car at the mechanic.  And two weeks ago it meant going for ~5 miles during the Tufts 10k volunteering - and that was followed up by driving to and from the Cape for a rental cleanup.  The driving alone is exhausting, but I'm glad I made the time to get in a second run because otherwise it wouldn't have happened.

The other two things that have been going well are the consistency of a simple XT routine, and the Thursday night hill repeats.  Each morning once I arrive at work, I'm able to squeeze in a quick plank routine and some crunches.  While it's not much, I'm slowly creating that 'pathway.'  The Thursday night hill repeats - I can thank Terry for that.  It's not a super challenging workout, but taking that little bit of extra time and putting in the work is going to pay dividends this indoor season.

Whether due to consistent mileage, the addition of hills, or the addition of a simple XT routine - I can feel my fitness moving in the right direction.  2017 is still the 'year of no meaningful PRs,' but that has a chance to change.  I'm not sure when I'll race again, but I'm looking forward to it.

YES! It is is good!

1-Oct		Battle Road Long Run		2:03:06		16.21		AM: 16+ at Battle Road w/CSU.  Averaged 7:36/mile.
		Shakeout		0:35:52		4		PM: 4m shakeout at whatever w/Eli and Raleigh.  A double for Eli!
2-Oct		MLR Moderate		1:16:31		10.17		AM: 10+ at 7:31/mile.  Niiiice weather.
		Tripled it up!		1:35:28		11.82		NOON & PM:  Ran home to get the car in the afternoon a bit quick, then a slower pace in the evening meeting up with Eli and Raleigh.
3-Oct		Easy		1:04:52		8.07		AM: 8+ at 8:02/mile.
		Harvard Track		1:53:39		14.38		PM: Commute home and to Harvard. 800/1200x4.  5k then surge pacing for the 12s.
4-Oct		MLR Easy		1:19:00		10.07		AM: 10+ at 7:50/mile.
		Easy		0:50:36		6.33		PM: 6+ commute at whatever.  Really tired.
5-Oct		MLR Easy		1:17:30		10.04		AM: 10m at 7:43/mile.
		Commute & Hills		1:37:38		11.23		PM: 11+ tot.  Commute home and hill repeats with Eli & Terry.
6-Oct		MLR Easy		1:19:04		10.15		AM: 10+ at 7:47/mile.
		Easy		0:51:22		6.35		PM: Easy 6+ at 8:05/mile.
7-Oct		Tempo		0:48:39		7.1		AM: Fresh Pond 2 Lapper.  Made sure I got to 5 total for a solid tempo.  Averaged 6flatish.
		Off		0:00:00		0.00		PM: Off.
8-Oct		Battle Road Long Run		2:02:52		16.19		AM: Battle Road!  16+ at 7:35/mile.  Solid finish.  Last 5 at 7flat roughly.
		Off		0:00:00		0		PM: Off.
9-Oct		MLR Not Quite Easy		1:15:51		10.01		AM: 10m run to do the Tufts 10k volunteering at 7:35/mile.
		Easy		0:35:47		4.75		PM: More like 2pm, but just under 5 running around during the race before getting back to helping at the baggage drop off.
10-Oct		Easy		1:02:41		8.05		AM: 8m at 7:47/mile.
		Harvard Track		1:46:51		13.58		PM: Commute home and to Harvard. (800, 800)x2, 200x2.  3k/5k pace for the 800s, mile for the 2s.  3k pacing was excellent.
11-Oct		MLR Easy		1:18:07		10.02		AM: 10m commute at 7:48/mile.
		Easy		0:57:36		7.15		PM: Commute home, 7+ at 8:03.  Some bit with Eli and Raleigh.
12-Oct		Easy		1:11:04		9.09		AM: 9m commute at 7:49/mile.
		Hill Repeats		1:29:35		10.5		PM: Commute home and 6 30s hill repeats with Eli, Terry, and Amory.
13-Oct		Easy		0:46:36		6.11		AM: 6m easy at 7:38/mile.
		Easy		0:38:14		5.02		PM: 5m easy at 7:37/mile
14-Oct		Easy w/accelerations		0:38:05		5.07		AM: Fresh Pond 1 lapper, but not really.  Averaged 7:30/mile.
		Off		0:00:00		0		PM: Off
15-Oct		Paddy's Shuffle 3m *Pub		0:48:00		6.82		AM: 6th place in 15:52.  Not a bad result today.   I think I would've PR'ed had it been a 5k (albeit by only a second or two).
		Shakeout		0:32:21		4.5		PM: 4+ at 7:11/mile.  Nice shakeout.
16-Oct		MLR Moderate		1:12:59		10.03		AM: 10m at 7:16/mile.  Ok, not bad!
		MLR Easy		1:19:48		10		PM: 10m at 8ish.  About 5 quicker miles before 4m around the Charles with Eli and Raleigh.  Awesome sunset.
17-Oct		Easy		1:10:59		9.09		AM: 9m commute at 7:49/mile.
		Harvard Track		1:51:28		14.19		PM: Commute home and to Harvard. Workout was 800/1000x2/600x2/400x2/Magic 800.  5k/3k/mile pacing.  Magic pace=accelerate the straights/float the corners. Went after it.  Went well.
18-Oct		MLR Easy		1:18:42		10.11		AM: 10m at 7:47/mile.
		Easy		0:50:47		6.34		PM: 6+ at 8per.
19-Oct		Easy		0:39:36		5.06		AM: 5m at 7:50/mile.
		Hill Repeats		1:40:12		11.51		PM: Commute home then 8 hill repeats at 60s.
20-Oct		Easy		1:02:41		8.1		AM: 8m commute at 7:44/mile.
		Easy		0:48:51		6.39		PM: 6m commute at 7:39/mile.
21-Oct		Fresh Pond Tempo		0:31:14		4.48		AM: Fresh Pond 1 lapper.  Averaged probably 5:40 per.  Won.  Yahoo!
		Off		0:00:00		0		PM: Off.

10/3 Splits:

800-2:42.8

1200-4:06.6

1200-4:07.1

1200-4:05.9

1200-4:01.9

10/10 Splits:

800-2:29.0

800-2:42.1 SLOW!

800-2:28.4

800-2:37.9

200-34.4

200-32.6

200-34.8

10/17 Splits:

800-2:39.8

1000-3:17.2

1000-3:16.7

600-1:52.3

600-1:52.9

400-1:11.8

400-1:10.2

800-2:41.4

Totals: 125.92, 105.54, 106.62

9/24/17 to 9/30/17: It's not always pretty

This week started well with a solid performance at the Lone Gull 10k.  I was 12 seconds off of my PR, which was set on the same course last year.  The conditions were sticky, and runners were generally about 50s slower this year compared to last.  That leaves me thinking that a PR is lurking somewhere.

For the remainder of the week - the race took more out of me than I realized.  Conditions for running didn't improve over the next few days, and my body didn't recover or hydrate quick enough.  At least that's my theory as to why I had to cut short the track workout on Tuesday.  Another explanation is that Kevin simply ran me into the ground!  It took a few days to get my legs under me, but I felt good about the tempo on Saturday.  I didn't look at my watch, going by feel instead, and ended up running each mile progressively faster.  Nothing like an unplanned progression tempo!

Also worth noting that I'm sleeping well, but remain super tired as of late.  The past few weeks looks a lot like marathon training, and it has me feeling that way too.  The temptation to sign up for the Baystate Marathon is minimal, but not non-existent.

While I look at this week's training...it doesn't look pretty.  But the week after a race doesn't always look pretty.  Still...gotta put in the miles.

(note: this week included my first triple in quite some time on the 28th)

The week:

24-Sep		Lone Gull 10k *GP		0:34:21		6.2		AM: Lone Gull 10k.  Not bad for a warm day.  A PR is lurking somewhere, I know it.
		Warmup/cooldown + Shakeout		1:31:00		11.54		PM: This includes the warm up/cool down/ shakeout.
25-Sep		MLR Easy		1:19:13		10.04		AM: A bit longer at 7:53/mile.
		Easy		1:06:59		8.41		PM: 8+ home at 7:53/mile.
26-Sep		MLR Easy		1:21:13		10.19		AM: A bit longer at 7:58/mile.
		Harvard Track		1:32:04		11.36		PM: (400/600/800/600/400)x2.  Mile/3k/5k pacing.  I was out of it.  Cut it short after the 1st 400 in the second set.
27-Sep		Easy Easy		0:43:54		5.02		AM: Morning meeting.  Went super slow with a heavier than usual back pack and just wanted it to be easier.
		Easy w/10 Strides		1:19:58		9.56		PM: 9+ at 8:22.  Eh?
28-Sep		Easy AM & Noon		1:12:45		17.9		AM: 9m commute averaging 7:57/mile. Noon: 8+ run home for Raleigh and back averaging 7:49/mile.
		Easy w/Hill Repeats		1:03:39		7.25		PM: Ran to pick up the Jeep, then ran over for Hill repeats.  Soooo tired.
29-Sep		Easy		1:04:01		8.03		AM: 8+ at 7:58/mile.  Good normal route on the Cape.
		Off		0:00:00		0.00		PM: Off.  On the Cape.
30-Sep		Tempo		0:38:34		6.2		AM: Back in Cambridge, and did a 5m tempo averaging 5:57ish.
		Off		0:00:00		0		PM: Off.

Splits:

400-1:14.0 SLOW!

600-1:58.4S LOW!

800-2:47.6 SLOW!

600-1:59.5 SLOW!

400-1:15.0 SLOW!

400-1:12.9 F it

Total: 111.70

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