1/1/2019 to 2/3/2019: I Am Willing

I was tired on my run in to work this morning.  This is bound to happen every now and then in a marathon build up.  There are plenty of variables that contribute to the fatigue; both mental and physical.  Weather, work, accumulated miles, tough workouts, etc.  So, today my legs were moving a little slower and my mind had a layer of fog that made everything feel tedious.  But, sometimes I'll start thinking about something during these runs and whatever the topic, I'll blink and realize I'm finished.

I have two friends, Amory & Brian, that I run with frequently, both for workouts and easy runs.  And both have targeted breaking 5 minutes in the mile (I have no doubt that they are both closer to 4:50 than they are 5:00).  With a track workout on the calendar for tonight I started to consider that perhaps they'd give it a shot this evening.  As my run slowly progressed, I considered the thought.

I visualized working as their pacesetter and hitting the 800, getting there at 2:28...because they can both click off 37s 200s no sweat.  It would be getting real as we cruised through the back straight and then hit the 1k mark.  In my mind I started to speak words of encouragement.  'This is where it starts to get to tough.'  We're well on pace with 500 to go.  'C'mon now!  This is where it gets hard.  Stay relaxed.  Stay focused.'

...I was back to running on the Charles, and my pace had quickened.  My mind was part in the moment and part on the track.  'Tough.  Hard...those words are not synonymous with impossible.  In fact, they imply the possibility of a thing.  Tough things and hard things can be accomplished and they are the types of goals worth setting.'

On the Charles, I know I'm tired from the training.  It's a good thing.  This is the part of the process.  These are the days that answer the question, 'am I willing to do what it takes?'  I'm fatigued, but I'm putting in the work, and putting myself in a position to reach my goals - hard and tough as they may be.

...Back on the track I visualize my teammates approaching the bell lap, I ask them the question you face when you have put in the work and you're in the moment and when discomfort is at its greatest, 'how bad do you want it?'

...and just like that I'm at work!

1-Jan		MLR Moderate		1:25:00		12.17		AM: 12+ at about 7/mile, with 10m at a hardish effort at 6:35-40 per mile.  Very windy, so the effort was there.
		Shakeout		0:39:26		4.19		PM: Jonathan & Barb's, then an easy shakeout with Eli.  Got in a great nap after the party.
2-Jan		Easy		1:05:00		8.15		AM: Slow commute to work.
		Easy		0:35:34		4.3		PM: Easy commute home.
3-Jan		MLR		1:06:00		8.16		AM: Slow commute to work.
		Tempo + Hill Repeats + Bugbee Pub		1:17:00		9.97		PM: Tempoish home then Appleton Hills.  Averaged about 6:40, then 8 repeats.  Felt pretty good and the Bugbee Pub was open afterwards!!
4-Jan		Easy		1:06:00		8.05		AM: Another slower commute to work.
		Easy		0:40:44		4.64		PM: I was so tired for this.  Honestly felt like I could nap while running.
5-Jan		Broken Progression		1:16:00		10.31		AM: 4 x FP at an increasing pace.  This felt really easy, which is nice for a change.  Averaged about 7/6:40/6:30/6:20 and that's something to build on.
		Off		0:00:00		0		PM: Off.
6-Jan		Long Run		2:19:00		17.69		AM: A pretty bunk long run.  Left hamstring was really bothering me towards the end so I picked up the pace.  That helps the hamstring for some reason.  So…a good quick finish.
		Off		0:00:00		0		PM: Nap!
7-Jan		Easy		1:04:00		8.22		AM: Cold commute.  7:53/mile.
		Easy		0:49:35		6.34		PM: 6+ commute at 7:49/mile.
8-Jan		Easy		1:08:00		8.07		AM: 8m commute at around 8per.  Feeling bunk with this hamstring.
		"New" Car Run		0:58:07		7.23		PM:  Picked up the new Subaru and met Eli.  Was feeling better and in the 7:30s before running to meet Eli.
9-Jan		Easy		1:03:00		8.13		AM: From last year on this same date, "Finally.  8+ at 7:48/mile.  Not bad not great, but better."…familiar…
		Tempo & Hill Sprint/Bounds		1:01:00		8.74		PM: 10k tempo at around 6:30/mile followed by 10 x 10s of short hill sprint/bound.  The left hamstring is still bad and I couldn't full out sprint so I did a combo sprint/bounding.
10-Jan		Easy		1:07:00		8.4		AM: 8+ commute at varying paces.  Bumped into Alex, and then a new buddy Chris.  Always fun running with company.
		MLR Easy		1:23:00		10.01		PM: Commute home, then run to Night Shift with Eli.
11-Jan		Easy		0:48:39		6.2		AM: Easy 10k commute at 7:51/mile.
		BU Track		1:40:00		12.3		PM: Commute home and BU Track.  800/1000/800/600/400/300/200/400x2/200x2.  Splits were solid for the 5k paced stuff, but I don't have it in the hamstring for mile stuff.  Still very happy with this.  Also, my left foot went numb so that was weird.
12-Jan		Shakeout		0:39:59		5.01		AM: Easy 5m shakout at 7:58/mile.
		Off		0:00:00		0		PM: Off.
13-Jan		CSU Long Run		2:14:00		18.55		AM: CSU long run from Danny's.  Averaged 7:15/mile, with a good finish.  Got dropped by Danny in the 18th mile.
		Off		0:00:00		0		PM: Off.
14-Jan		Easy		1:05:00		8.15		AM: 8+ at 8 per.  Hamstring a bit tight, and feet beat up.  Otherwise ok.
		Easy		1:04:00		7.7		PM: 7.7 commute home.  BIFFED IT!   Also ran a few with Eli and Raleigh.
15-Jan		MLR Moderate		1:12:00		10.1		AM: 10m commute with 8m moderate at about 7per.  Averaged 7:14/mile on the whole.
		Easy		0:33:26		5.05		PM: 5+ tempoish at 6:37/mile.  Just getting home quick so I can make it to the company holiday party.
16-Jan		Easy		0:45:29		6.05		AM: 6m due to meeting.  Averaged 7:30/mile trying to make sure I got to six.
		Easy		1:00:00		7.53		PM: Commute + Eli and Raleigh.
17-Jan		Moderate		1:05:00		8.85		AM: 8m at 7:22/mile.
		BU Track		1:30:00		11.84		PM: Commute home then BU Track.  (1000/600)x2, 400x4, 200x4.  5k/3k/mile pacing.  1min rest between the 4s and 2s.
18-Jan		Easy		1:05:00		8.17		AM: 8+ at 7:59/mile.
		Easy		0:52:22		6.25		PM: 6m at a slow clip.  Feeling tired.
19-Jan		4/3/2/1 Cutdown		1:57:00		16.47		AM: Good warm up then 4/3/2/1 cut down.  Started off slower than MP, finished probably at about HM effort.
		Off		0:00:00		0		PM: Off.
20-Jan		Shakeout		0:47:58		5.47		AM: Cold wet feet.  Awful footing.
		Off		0:00:00		0		PM: Off.  Pats win!
21-Jan		Moderate		0:50:45		6.44		AM: BU Track cut short.  1000/600/200.  Not bad pacing, but the track team showed up so that was it.  Oh well.
		Easyish		0:57:47		7.3		PM: 7+ around Fresh Pond at whatever.  Very cold.
22-Jan		Easy		1:08:00		8.09		AM: 8+ slow.  Not sure why.
		Easy		1:11:02		8.1		PM: 8+ at whatever.  Bad footing.
23-Jan		Easy		1:09:49		8.43		AM: 8+ at 8:17/mile in ice/slush/pavement mix.
		Easy		0:49:46		6.36		PM: 6+ at 7:49/mile.  Limited time.  Evening networking event.
24-Jan		Easy		0:57:33		7.04		AM: 7m commute at 8:10/mile.  Not sure why this was slow…
		BU Track		1:41:00		12.2		PM: Commute home in a downpour then BU.  (800 x 2, 400 x 2, 200 x 2) x 2.  5k and 3k/mile pacing with 1min rest between pairs.
25-Jan		Easy		1:05:00		8.18		AM: 8+ at 7:59/mile.
		Easy		0:49:08		6.3		PM: 6+ at 7:48/mile.
26-Jan		10k Tempo & 8x30s		1:11:00		10.51		AM: 10k tempo (SLOW!) + 8 x 30s.  Averaged about 6:20/mile and just felt awful.  Elected the 30s strides since I was sucking so badly.
		Off		0:00:00		0		PM: Off.
27-Jan		CSU Long Run		2:40:00		20.2		AM: First 20 miler.  Averaged 7:56ish.  Slow miles to start the CSU group run, and a very hilly route.  Left hamstring was barking for a few sections.
		Off		0:00:00		0		PM: Off.
28-Jan		Easy		1:12:00		9.04		AM: 8m at 8per.  Lower back had a flair up.  Nothing of note to cause it.  Poor previous night sleep and perhaps the foam rolling?
		Easy		0:52:35		6.6		PM: 6+ at 7:58/mile.  All these runs near 8min suck.
29-Jan		Easy		1:01:00		8.09		AM: 8+ at 7:37/mile.
		10k Tempo		0:48:08		7.39		PM: 10k tempo at about 6:10/mile.  Better than Saturday, but still slow.  Stomach a mild issue.  Dinner at Forage was worth hustling home though!!
30-Jan		Easy		1:05:00		8.17		AM: 8+ at 8per.  Somewhat slippery conditions, so the time means nothing.  Back not an issue when running and shows slight improvement.
		Easy		0:51:18		6.4		PM: Commute home and picked up some groceries for fish tacos.
31-Jan		Easy		1:06:00		8.1		AM: 8m commute at 8+/mile.  5 degrees with a 15-20 mph headwind.
		BU Track		2:15:00		15.11		PM: Commute home then BU.  1m x 2, (1000/600/300)x3.  HM/5k/3k/mile pacing.  Splits were pretty damn great.
1-Feb		Easy		1:04:00		8.07		AM: 8m at 8+.
		Easy		0:50:37		6.27		PM: 6m at 8+.
2-Feb		MLR		1:17:00		10.03		AM: 10m at 7:44/mile.  Initially wanted to go slightly quicker, but bumped into some of the Fresh Pond guys and preferred to run with company.
		Off		0:00:00		0		PM: Off.
3-Feb		Bamboozled 5k		0:56:00		8.34		AM: Bamboozled IPA Pre-Game 5k.  6th place in 16:52.  Running solo most of the way in no man's land.  Got out super slow and not happy with that, but splits progressed nicely.  17 seconds slower than last year though.
		Off		0:00:00		0		PM: Off.  Patriots won!

1/11:

800-2:38 

1000-3:17 

800-2:37 

600-1:54 

400-1:12 

300-54 

200-35 

400-1:12 

400-1:13 

200-35

1/17:

1000-3:20 

600-1:56 

1000-3:21 

600-1:57 

400-1:14 

400-1:13 

400-1:13 

400-1:12 

200-36 

200-33 

200-34 

200-31

1/21:

1000-3:27 

600-1:51 

200-33

1/24:

800-2:40 

800-2:40 

400-1:15 

400-1:12 

200-35 

200-34 

800-2:38 

800-2:38 

400-1:13 

400-1:13 

200-34 

200-32

1/31:

1m - 5:41

1m - 5:40

1000-3:16

600-1:53

300-54

1000-3:15

600-1:54

300-55

1000-3:16

600-1:53

300-52

Totals: 103.9, 107.2, 101.63, 109.15, 101.61

 

2018 Year End Wrap Up

Entering 2018, I set myself two goals: stay healthy and PR at every distance.  I didn't achieve either goal, but that's fine.  After Dublin, a minor back injury turned into a major one, resulting in my first day(s) off since April 28, 2017.  I'd had a few minor injuries earlier in the year, but this was significant and resulted in six very frustrating days off.  It was the exact type of injury I try to avoid.

That being said, I still ran for 359 out of 365 days of the year while tallying up just over 5000 miles.  I also set PRs for the mile, 5 mile, 10k, 10 mile, half marathon, and marathon - missing out on only the 3k and the 5k.  Dang!  So close!!

Ending the year with that type of injury obviously puts a damper on things, but I'm back to running and seeing bits of fitness return here and there.  And if I'm able to PR in six distances during the next year, I'll certainly be happy.

With that in mind, my 2019 goals: stay healthy and PR at every distance!



I realize this is a lot of data, but it's the remaining stuff:

8-Oct		MLR Easy		1:20:09		10.05		AM: 10m at whatever.
		Easy		0:59:52		7.5		PM: 7+ at 8 per, with Eli for a good chunk.  Feeling pretty tired in general.
9-Oct		Easy		1:04:16		8.12		AM: 8+ at 7:55/mile.  Tired.
		Tempo + Harvard Track		1:49:00		15.55		PM: 10k tempo home, moderate to track, drills and strides.  1600/(1000/600)x2/1600.  Felt reasonably cooked by the end.
10-Oct		Easy Easy		1:07:00		8.11		AM: 8+ SLOW.  Really warm with a  high dew point.  Legs not crazy sore, but just couldn't move quick, nor did I need to.
		Easy Easy		0:48:52		5.54		PM: 5+slooow with Raleigh.
11-Oct		Easy		1:05:39		8.31		AM: 8+ commute at 7:54/mile.
		95%MP 10k Tempo		0:47:55		7.08		PM: Tempoish home.  6.3m at 95% MP and a cool down with Raleigh.  Averaged 6:42/mile for the whole thing.
12-Oct		Easy		0:39:04		5.29		AM: Picked up the car and drove to work.  5+ averaging 7:24/mile.  It's nice running without a backpack.
		Easy		0:53:39		7.08		PM: 7+ commute averaging 7:34/mile.
13-Oct		Easy & Strides		0:36:55		5.02		AM: A quick 5m plus 5 Poplar strides.  Averaged 7:21/mile.
		Off/Golf		0:00:00		0		PM: Golfed for 5+ hours for Dad's 70th.  Good times!
14-Oct		Paddy's 3m PS		0:51:00		7.42		AM: 10th place in 15:59.  Not a great race, but not terrible.  I had too much in the tank at the finish, and I felt like I should've been 20 seconds faster.
		5m Tempo		0:32:09		5.41		PM: 5m+ tempo averaging 5:58/mile.  Final bit was a little slower due to crossing the road.  A good double today.
15-Oct		Recovery Commute		1:05:00		8.42		AM: 8+ at 7:47/mile.
		Easy & Raleigh		0:53:52		7.04		PM: 7+ Raleigh at 7:39/mile.
16-Oct		Easyish		1:00:00		8.02		AM: 8+ at 7:32 mile.
		10k Tempo & Track		1:37:00		14.24		PM: 10k tempo in 38min followed by track workout.  2 x 1m/800x2/200x2. 10k, 5k, mile pacing.  Was going to be 4 x 800, but I started to feel tight and with the volume already high, I decided to run two quickish 200s to try and stay smooth.  Last high volume high quality workout.
17-Oct		Very Easy		1:04:00		8.01		AM: 8+ very easy.
		Easy		0:43:57		5.68		PM: 5+ easy.
18-Oct		Easy		0:37:37		5		AM: 5m at 7:31/mile.  Early meeting.
		Easyish		0:46:32		6.38		PM: 6+ at 7:17/mile.
19-Oct		Moderate		0:56:53		8.14		AM: 8+ at 6:58/mile.  Wanted to go a little quicker, but the back pack was a little heavy and the legs were meh.  Oh well.
		Easy		0:49:14		6.50		PM: 6+ at 7:30ish.  Busy Charles River with the rowers!
20-Oct		Easy		0:48:23		6.36		AM: 6+ on the Cape doing cleanup and stuff.
		Off		0:00:00		0		PM: Off.
21-Oct		MLR		1:33:00		12.35		AM: 12+ at Battle Road at an easyish 7:34/mile with Kevin.
		Easy		0:37:01		4		PM: 4m shakeout with Eli and Raleigh.
22-Oct		Easy		0:37:55		5.03		AM: 5m easy at 7:31/mile.
		Easy		0:48:12		6.04		PM: 6+ home and early voting!
23-Oct		Easy		0:40:06		5.18		AM: 5+ easy at 7:44/mile.
		Easyish		0:39:38		5.56		PM: 5+ easyish at 7:08/mile.
24-Oct		Easy		0:39:41		5.53		AM: 5+ easy at 7:10/mile.
		Easy		0:00:00		0		PM: Off.
25-Oct		Easy		0:37:36		5.01		AM: 5+ easy at 7:30/mile.
		Ireland		0:00:00		0		PM: Flight to Dublin!
26-Oct		Ireland		0:36:09		4.09		AM: 4+ exploring with Eli and Kevin.
		Ireland		0:00:00		0		PM: Off.
27-Oct		Ireland		0:41:13		4.53		AM: 4+ exploring again.
		Ireland		0:00:00		0		PM: Off. Italian dinner was good!
28-Oct		Dublin Marathon		2:43:01		26.2		AM: 2:43:01.  Dublin is PR city!
		Dublin Marathon		0:11:00		1.27		AM: Warm up to the race.
29-Oct		Ireland		0:40:36		4.33		AM: Easy exploring.
		Ireland		0:00:00		0		PM: Off.
30-Oct		Ireland		1:33:00		10.46		AM: Run to Dalkey!
		Ireland		0:00:00		0		PM: Off.
31-Oct		Ireland		0:37:17		4.28		AM: Easy exploring.
		Ireland		0:00:00		0		PM: Off.
1-Nov		Ireland		0:31:09		4.01		AM: Easy exploring.
		Paris		0:00:00		0		PM: Off.
2-Nov		Paris		1:04:00		7.35		AM: Easy exploring.
		Paris		0:00:00		0		PM: Off.
3-Nov		Paris		0:35:27		4.04		AM: Easy exploring.
		Paris		0:00:00		0		PM: Off.
4-Nov		Paris		1:01:00		6.53		AM: Easy exploring.
		Paris		0:00:00		0		PM: Off.
5-Nov		Paris		0:33:48		4.34		AM: Easy exploring.
		Paris		0:00:00		0		PM: Off.
6-Nov		Moderate		0:59:00		8.1		AM: A few laps around Fresh Pond.  Feels good to be home - that was an exhausting trip!  Lots of fun though!
		Moderate		0:58:38		8.14		PM: Dropped the car off with Elizabeth and ran home from there in the rain.  8+ at 7:12/mile.
7-Nov		Easy		1:09:00		9.13		AM: 9+ at 7:36/mile.  Legs were feeling terrible.  Surprised to be running mostly low 7s.  Head cold that started on the 3rd is still lingering.
		Easy		1:06:00		8.15		PM: 8+ Easy.
8-Nov		Easy		1:10:00		9.19		AM: 9+ easy, but the legs are tired.
		Moderate		1:26:00		11.41		PM: Commute home and a 3m 'primer' with Terry.  Super dark around Fresh Pond even with the headlamp.  Glad it was short, footing was precarious.
9-Nov		Easy		1:04:00		8.18		AM: 8+ at around 7:50ish.  This cold is lingering and my legs kind of feel it too, I think.
		Easy		0:52:12		6.27		PM: Commute home.
10-Nov		Easy		1:16:00		10.05		AM: Easy with Eli and Neil.  Eli skipped the final ~6m.
		Off		0:00:00		0		PM: Off.
11-Nov		Truro Trails				18.03		AM: 18m with Neil on the trails.  Good stuff!  Left hamstring got very tight and lower back was achy, but not crazy bad.
		Off		0:00:00		0		PM: Drive home.
12-Nov		Easy		1:04:00		8		AM: 8m with sinus infection and lower back tightness.  Back is not well.  This sucked.
		Very Easy		0:50:08		6		Noon:  Ran home due to sickness and back.  Back was meh, but not crazy bad until the evening.  WTF.
13-Nov		Very Easy		0:38:35		4.1		AM: Started jog to work, but back was like exploding shards of glass.  Eff.
		Off		0:00:00		0		PM: Took a muscle relaxer and napped.
14-Nov		Very Easy		0:44:34		5		AM: Back effing sucks.
		Meh		1:04:00		7.52		PM: Back sucks, but was feeling mildly ok so I went just a smidge longer than planned.
15-Nov		Meh		0:49:13		5.64		AM: Back effing sucks again.  Hopefully just a morning tightness thing.
		Ok		0:00:00		10.14		PM: Back felt slightly better, but not great.
16-Nov		WTF!		0:00:00		0		AM: I think I was overzealous with a stretch or something.  First two steps were lightening bolts of pain.
		GD!		0:00:00		0		PM:  Whatever I did was bad.  Can't stand up, can't walk.  The streak ends, and even worse is the potential long term injury.
17-Nov		Nope		0:00:00		0		AM: Holy fuck this sucks.
		Nope		0:00:00		0		PM: I'd love to be able to stand up.
18-Nov		Nope		0:00:00		0		AM: Some improvement throughout the morning.
		Nope		0:00:00		0		PM: Definite improvement.  Can stand on my own and walk.  Obviously a ways to go.
19-Nov		Nope		0:00:00		0		AM: Slight improvement.
		Nope		0:00:00		0		PM: Same.
20-Nov		Nope		0:00:00		0		AM: Same.
		Nope		0:00:00		0		PM: Same.
21-Nov		Nope		0:00:00		0		AM: Same.
		Nope		0:00:00		0		PM: Same.
22-Nov		Easy		0:33:10		4.04		AM: Very cautious.  Just up and down Sheffield Park.
		Thanksgiving		0:00:00		0		PM: Off.
23-Nov		Easy		1:02:00		6.48		AM: 6+, some with Matt, some with Eli and Raleigh.  Again - very easy.
		Work Holiday		0:00:00		0
24-Nov		Easy		0:41:30		5.19		AM: Fresh Pond, a few with Tyler during his cool down.  Went a little quicker than I otherwise would have, but I felt ok.
		Off		0:00:00		0		PM: Mostly off, but did some core and range of motion stuff.
25-Nov		Battle Road		1:25:00		10.06
		Off		0:00:00		0		PM: Mostly off, but did some core and range of motion stuff.
26-Nov		Easy		0:52:13		6.3		AM: 6+ easy.  Not much range of motion.
		Easy + Hillsish		0:57:54		7.15		PM: Commute home then 5 hill bounds.  Kept them very easy, but wanted to do something to wake up what feel like dead legs.  Followed that up with an hour+ workout.
27-Nov		Easy		0:59:05		7.09		AM: 7+ easy.
		Easy		1:02:00		8.1		PM: 8+ with 5 short hill bounds.
28-Nov		Easy		1:15:00		9.12		AM: 9+ easy.
		Easy		0:52:49		6.32		PM: 6+ easy.
29-Nov		Easy		0:51:09		6.42		AM: 6+ commute at whatever.
		BU Track		1:15:00		11.65		PM: Commute home & track.  (800/600/400/200)x2, 600/400/200.  5k/3k/mile pacing with 200 meter rest.  Splits were slow, and I felt gassed, but at least the back wasn't an issue.  Left hamstring was though.
30-Nov		Easy		0:44:54		5.43		AM: Raleigh and an easy commute.  Felt less sore than expected.  Feel like the back is five or so days away from not being a concern, but the left hamstring might be a longer term nagging thing.
		Easy		0:47:45		6		PM:  Commute home at whatever.
1-Dec		Moderate		0:37:37		5.33		AM: ~4m progression, but on the easy easy side.  7min down to 6:30 - just looking to test out the back.  Wasn't bad.
		CSU Annual Party		0:00:00		0		PM: Off.
2-Dec		MLR		1:18:00		10.03		AM: 10m in the cold and rain.  Skipped Battle Road because this weather seemed to be a little risky with the back.
		Off		0:00:00		0		PM: I ended up doing some raking after the run, and the heavy wet leaves made this an extra dumb idea.  Back tightened up.
3-Dec		Walking		0:40:00		2.14		AM: 2m walk into work.
		VERY Easy		0:56:04		6		PM: Back loosened up throughout the day, and I Was able to do 6m very slow.  Met up with Eli & Raleigh as well.
4-Dec		Easy		0:50:19		6.33		AM: Really surprised to be able to do a 6+ commute at under 8min pace after how the back felt Monday morning.
		Easy MLR		1:20:00		10.1		PM: 10+ on the easier side, but still quicker than expected after meeting up with Eli & Raleigh for a bit.
5-Dec		Easy		1:03:00		8.02		AM: Normal 8m commute…nice to feel routine.
		Easy + Pub Series		0:57:19		7.11		PM: Easy commute home with a little added mileage giving Raleigh a quick jog then off to the Pub Series year end party at Doyle's.
6-Dec		Easy		1:04:00		8.14		AM: 8m commute easy at 7:53/mile.
		BU Track		1:28:00		11.24		PM: Commute home and track.  800/1000/800/600x3 at mostly 10k to 5kish pace.  Started the workout off very easy. Left hamstring has been bunk since the marathon and I hoped starting slow would warm it up...it felt ok, but the left calf tightened up so I called it a night a little early. Still some good work and I can feel the fitness wanting to come back.
7-Dec		Recovery		0:59:18		7.11		AM: 7+ slow.  Back felt pretty good, but the legs were a bit wiped out.
		Easy		0:39:06		5.03		PM: 5+ feeling pretty good, then off to Eli's work holiday party.
8-Dec		Assault on Mt Hood		0:21:50		3.47		AM: 17th place in 21:50.  Back tightened up right away on the opening straight, and I ran super cautious, but this was dumb.  Still….we won some nutcrackers!
		WU/CD		0:42:41		4.76		AM: Warm up and cool down mileage.
9-Dec		Recovery Shuffle		0:31:19		3.1		AM: I knew last night this would potentially be the case.  Back was tight enough that I just did this easy run with Eli and Raleigh.  Really frustrating to have a setback the second weekend in a row.
		Off/Injury		0:00:00		0		PM: Off.
10-Dec		Easy Easy		1:07:00		8.15		AM: 8m commute very easy.
		Easy		0:52:06		6.26		PM: 6m commute easy again, but feeling some improvement.
11-Dec		Easy		1:04:05		8.04		AM: 8m commute at just under 8min per.  Back has some tightness, but it's not too bad.  Left hamstring is still annoying though.
		Easy		0:57:53		7.12		PM: Commute & Raleigh at 8ish.  Felt good except for the left hamstring.
12-Dec		Easy		1:08:00		8.35		AM: Raleigh and commute as usual.  Slower at 8+.
		BU Track		1:25:00		11.35		PM: Commute and BU.  800/1m x 3.  Just not ready for fast stuff, but this was ok.  Left hamstring was what held me up.  Back is eh, ok.
13-Dec		Easy		1:07:00		8.01		AM: slow slow.
		Easy		0:57:59		6.82		PM: No ibuprofen and felt ok.
14-Dec		Easy		1:06:00		8.07		AM: Raleigh and commute at around 8:15.  Raleigh skews it.
		Easy		0:39:53		4.28		Noon: New coworker run.  Easy shakeout.
		Easy		0:50:55		6.2		PM: Commute home.  Still going slow to keep things in check.
15-Dec		FP Tempo		0:49:44		7.06		AM: Fresh Pond 2 lapper.  Averaged probably 6:30 to 6:40.  Legs did not want to open up at all.  Oh well.
		Off		0:00:00		0		PM: Off.
16-Dec		Battle Road		2:08:00		16.2		AM: Battle Road.  16+ at just under 8min.  Left hamstring was very uncomfortable, but the back was pretty good.
		Off		0:00:00		0		PM: Off.
17-Dec		Easy		1:04:40		8.15		AM: 8m commute at just under 8min per.
		Easy		1:11:00		8.45		PM: Commute and FP with Eli and Raleigh.  Pace skewed, so whatever.
18-Dec		Easy		1:08:00		8.13		AM: SLOW.  Sick of this pace.
		Easy		0:51:50		6.75		PM: Commute and running with 4-packs and cheese.  Those sound like good nicknames, but they're not.
19-Dec		Easy		0:40:57		5.02		AM: Slow and short to the monthly meeting.
		Moderate & Hills		1:17:00		9.9		PM: Commute at a little bit quicker, averaging just under 7min per.  Then over to Appleton with Brian, Eli, and Terry for hill repeats.  A solid evening of work.
20-Dec		Easy		1:09:00		8.66		AM: Easy, but under 8min per finally.  Nothing is feeling great, but nothing is too bad.
		BU Track		0:52:32		6.23		PM: Commute & Raleigh running.
21-Dec		Easy		1:04:00		8.11		AM: Morning slog, but just under 8 again.
		Easyish		0:46:55		6.35		PM: Commute home in shorts!  Did a few pickups to see if I'd be ok for BU.  Stride was all funky, so it's just not worth it really.
22-Dec		FP Tempo		0:54:12		8.15		AM: Fresh Pond two lapper much quicker this time around.  Averaged about 5:55 for 5m.  Moving in the right direction.
		Shakeout		0:21:04		2.2		PM: 2+ very slow, but a great shakeout.
23-Dec		Battle Road		2:00:07		15.27		AM: 15+ w/CSU crew at 7:52/mile.
		Off		0:00:00		0		PM: Off.
24-Dec		Work Holiday		1:05:00		8.28		AM: 8+ commute at whatever.
		Work Holiday		0:00:00		0		PM: Off.
25-Dec		MLR Tempoish		1:08:00		10.08		AM: 10+ at 6:49/mile.  This was a solid MLR where I dialed in the pace gradually.  The hamstring was meh, and the back was ok, but the stride is still funky.
		Christmas		0:00:00		0		PM: Off.
26-Dec		Easy		0:46:23		5.4		AM: 5+ slow at whatever.  I was just really tired the whole time.  Took a long nap afterward.  Might be fighting a cold.
		Off		0:00:00		0		PM: Off.
27-Dec		MLR Moderate		1:27:00		12.1		AM: 12+ with most of it at a good moderate pace.  Averaged 7:16/mile for the whole thing.
		Easy		0:39:54		5.05		PM: 5+ easy.
28-Dec		Easy		0:38:05		5.12		AM: 5+ easy.
		Moderate		1:00:00		8.38		PM: 8+ in significant rain and wind.  Averaged 7:10/mile and was moving fairly well.
29-Dec		MLR Easy		1:22:00		10.1		AM: 10+ easy.
		Off		0:00:00		0		PM: Off..
30-Dec		Long Run w/Moderate Miles		2:09:00		17.39		AM: Long run in Cambridge after the ferry & drive.  First mile easy, next 12 at a moderate clip averaging around 7 per, then the final bit with Elizabeth.
		Off				0		PM: Off.
31-Dec		Easy		1:04:00		8.04		AM: 8+ commute at whatever.
		Moderate		1:01:00		8.23		PM: 8+ commute home after meeting up w/MikeMazz.  Good stuff!

I won't bother with splits or totals.