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

2017 Year in Review & 2018 Goals

2017 Summary
Miles: 5264.56
Days Run: 363
Average Weekly Milage: 100.96!!!
Races: 19
Races Won: 2
PRs Set: 3k, 10m, marathon

While I could have run every day this year, I instead elected to be very cautious with some ankle tendonitis in March, then I took a day "off" to grind concrete for 8+ hours at the end of April.  That consistency is probably the most important takeaway for the year, but I do have a few highlights..

- I suppose a PR at Boston should be a highlight, but it really isn't.
- Defending my win at the Ocean to Bay 5 miler in early June is sort of a highlight.  There was nothing particularly impressive about it, but wins are hard to come by, so I'll go ahead and savor them!
- The Wellfleet 5 miler was the first race that I was truly happy with.  To take the win against very solid competition in muggy conditions was a lot of fun, and that was a race where I took it out hard and held on.
- Friday Night Lights 10k is always a great event and I gave it good go (CSU sandwich race!).
- Grand opening of the Bugbee Pub (aka, beers at our place after hill repeats) was great.  Hopefully something that can continue in 2018.
- CVS 5k was a highlight not especially due to the time, but the opening mile.  I sometimes forget that I broke 5min for the mile just a few years ago.  And in this race I ran 5 flat for the opening mile in hot and muggy weather, which is good stuff in my opinion.
- Another year of Pub Series highlights as well.  I came in 4th overall, but had super tough competition and I think I did a better job of sticking my nose in it for each race.  Plus it's just a great crowd.
- 3k PR...eh, sort of a highlight.
- Assault on Mt Hood was pretty crazy and certainly memorable.
- Averaged over 100 miles per week.  That was a big goal.  Pretty proud of that.

2018 Goals:
- Stay healthy.
- PR at every distance.

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

2017 Assault on Mt Hood Race Report

It's been a bit too long since I've done a proper race report, and I'd say the 2017 Mt Hood XC race is well deserving.

Elizabeth, Kristi, and I showed up about an hour ahead of race time.  That gave me a good opportunity to preview the latter part of the course and get a glimpse of the slippery conditions and hills ahead of time.  Unfortunately, it was also a chance for more snow to fall and for the traction to get just a little more hairy.  Thankfully, the temps were right around 30 degrees, so it was cold enough for snow, but not bone chillingly cold as it has been in years past.  After getting a few strides with the crew, we hit the line.

Once the gun sounded, I went out quick in the hopes of getting to the first short and steep downhill as one of the lead runners.



With my back still at far below 100% I wanted to be extremely careful on the downhills so as not to wipe out and risk worsening the injury.  I managed to stay upright and a lead group was starting to form as we started to veer right to the first turnaround point.  Two CMS runners were starting to break away, and I did my best to maintain contact.

As we crossed the wooden bridge that we were told was extremely slippery, they had probably a 5-10 meter gap.  Again, I just tried to be careful and as we made our way on the flat, I stayed fairly close and there were about five or six other runners in the pack I was in.  Just after the first mile we hit the first short hill, and they started to put some more space on us with one CRC runner looking to keep chase.  I felt ok, but I wasn't happy with my traction.  When trying to pick up the pace on the flat, I was feeling just enough slippage to have to try and dig in and gain momentum - so it was a challenge to make any gear changes.

The second mile was a bit winding, with one downhill that was extra dicey.  After coming out of a narrow path, we hit a short downhill before taking a hard left, and I was forced to go extra wide as the ground was slick.  With the CRC runner a good twenty meters ahead, I was trying to stay in contact along with one other runner right with me and another pack behind us that included Neil - and they seemed to be right with us if not yo-yo-ing a bit.

The first hard hill was just after the two mile mark, and the CRC runner had a tough time keeping traction and momentum.  I was in fifth position at this point, and followed close behind the fourth runner as we went a bit sideways to scale the slippery peak.  We continued to head up and back towards the finish and were quickly making up ground on the CRC runner.  I felt pretty good, and was content trading places with the other runner as we closed the gap.

By the time we made our way onto the short steep single track, I was a little bit behind, but the other guy I was with had caught the CRC runner and they were stride for stride.  I surprised to feel like I was catching my breath on the uphill.  I was also surprised to realize that the pack behind had all caught up.

Once I crested the hill, I knew this section from year's past where I always seem to struggle and where Kevin blew past me two years ago.  The ground has a spongy feel to it, and I noticed the two runners ahead were laboring.  I made ten quick short steps that made up a significant portion of the gap and felt strong.  I waited a few seconds before doing that one more time and finally regaining contact.  Traction was a major issue at this point, and we had one more crazy downhill to navigate.  I was very concerned about my back as the downhill quickly turned into a short uphill and I could feel the pressure build.  Again, I thankfully stayed upright, and we were all running stride for stride as we passed the three mile mark.

We passed through a narrow gate and had a long gentle downhill before we would end up turning onto the pavement.  I was hovering within the group wondering if someone would try to hammer the downhill when I realized that I was feeling great and the other two weren't going to make a move.  So I started to push just a bit and then a bit more, opening up a small gap, but knowing they were both coming with.  There were two more quick turns before hitting the pavement, and I slowed almost to a stop taking no chances.  Once on pavement I finally felt like I had my legs under me and I quickly found my stride.  I could hear the footsteps falling further behind me and I kept a strong stride through the finish as I passed the line good for 3rd overall.

http://coolrunning.com/results/17/ma/Dec9_Thirte_set1.shtml

Nice work by all the CSU runners!

Neil, Danny, and Me - 3rd Place Men's Open...apparently

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

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