Day |
Round Up |
Miles |
| Week 14
2/27-3/5 |
|
58 |
| Saturday: |
Waited a while before running today, it was about 7PM when I finally got out the door. Back was really tight, horribly tight. Had to stop about 15 minutes in to stretch out, that didn't really help though. Started out thinking I'd just run along the river, headed down to Science, but got back to Mass Ave and decided to just go with 2xScience Loops. I was really struggling and decided to turn back at Science. Wound up taking the footbridge over Storrow and winding my way through the Beacon Hill area. Very frustrating to have to run like this. |
8 |
| Friday: |
5k at Yale. Ran 14:52, not a very good race, my legs were feeling pretty crappy tonight. Warmed up 2M and cooled down 3M. Time to cross my fingers. |
8 |
| Thursday: |
BU Loop with Brewer and Maltas. They headed on down to Longfellow but I turned back at Mass Ave. Hip and back were feeling pretty crappy today though, limped through the majority of the run. |
3 |
| Wednesday PM: |
|
6 |
| Wednesday AM: |
The so-called "Central Square Loop." More or less the warm-up loop, but instead of turning onto Albany, I stayed on Brookline all the way to Mass Ave, right at the Middle East. Felt good at the start, but my back got pretty tight as the run wore on. Slept about 6 hours, HR at 40BPM. |
3 |
| Tuesday PM: |
10x300 47, 9, 8, 8, 9, 8, 8, 8, 8, 8 (window 48) had 100m rest between intervals. Ran the workout over at BU, I was done with class at 2:30 so Coach asked me to be ready to start by 4PM. Jogged over alone, actually got a fair amount of the warmup in without the glute/back acting up too much. Stretched out for a bit and started jogging when Coach got to the track. Only ran a couple strides because my glute was hurting on them and I was feeling pretty quick anyways. Got into it pretty well, held back a little too much on the first 200m of the second one, otherwise I was getting out right at 32. The workout really clipped along, I'd jog for a couple seconds and find myself back into the next interval. I could feel that my glute was tight the whole time, but it didn't really affect my stride at all, didn't slow me down. On numbers 7-10 the final 100m started getting not too much fun. Falling apart a little bit I guess, but nothing too horrible, since I wasn't slowing down at all. Trying to focus on staying on my toes more and getting the heels up as I run. Talked with Coach for a few minutes about pace and such, then stretched out a bit and jogged back to MIT. Stretched out more up on the track, skipped the strides since they still hurt and I don't feel like I'm getting much out of them. Pretty early day, I was in the shower by 5:30. (Just updated a last week's summary, only meaningful thing is the link to the injury blog. |
6 |
| Tuesday AM: |
Lap around the Common. We got another couple inches of snow dropped on us overnight, but the footing along the Comm Ave Mall and around the Common was fine. Got in another couple painfree steps at the start, I'll be really happy when my back doesn't tighten up like this anymore. |
3 |
| Monday PM: |
Abridged Docks with Fivos. We turned off the route just before the Courthouse, hoping to make it a 6M run for Fivos. Wound up being a solid 46 minutes though. I had planned on going 8M today but couldn't bring myself to tack on another mile around campus. Did a couple strides but my glute was so tight and painful I couldn't really get rolling at all. Decided for sure that I'm racing on Friday at Yale, Nolan's going to drive me down there. Feeling pretty confident about this one. Heading over to BU for a workout tomorrow, lots of 300s. All my work is basically done for the rest of the week, just have to read a couple papers, nothing too taxing. February Miles : 277 |
7 |
| Monday AM: |
Orange Line backwards. Actually had a couple steps without pain at the start of the run, which was a strange feeling. Only slept about 6 hours because I'm struggling to finish this paper, but the HR was down at 38BPM. Legs were feeling a little crappy, especially since I couldn't really get them turning over because of this damn injury/pain whatever it is. Just wish it would go away. |
3 |
| Sunday: |
Reservoir, with Summit Ave, from home. Ran about noon today, it was only 32F out, but it was clear and sunny, pretty decent day for a run. Took a couple blocks to loosen up, but the injury didn't really hamper me at all today. Was moving decent the whole time, not hammering at all but kept the pace honest. Trying not to worry about the past, instead just focus on Friday and stringing together a bunch of 35s. |
11 |
Day |
Round Up |
Miles |
| Week 13
2/20-2/26 |
Week was pretty much defined by the damn injury, I don't even like calling it an injury. Don't know what the crap it is. Tried to keep that under wraps leading up to New England Division IIIs, wasn't quite sure if it would affect me at all. I've put up an "injury blog" of sorts, a centralized place where I'm keeping track of what's going on with this thing. It's a real pain in the ass. Anyways, there was that all week which lead to lower mileage. Don't really care about the low mileage though, it's late enough in the season where that kind of stuff doesn't matter so much. The legs are there, it's just about racing. Which was the other part of this week. Supposed to run 14:30 on Friday, that was going to be the day. Can't understand why this keeps happening and I'm constantly chasing qualifiers the whole damn season. Would have liked to have some guys step up and at least take a shot at it, instead of just waiting around for somebody to move and make the race. Gotta stay relaxed in those late laps and keep hitting my pace. February Miles : 256 |
47 |
| Saturday: |
Orange Line to Freedom trail, over that bridge by the Arena Formely Known As The FleetCenter. Waited a long time before heading out the door, ran about 7PM tonight. It was nice winding through the North End, except for all the pedestrians I was dodging. The leg/back was really tight today, probably because I did such a piss poor job of stretching last night I was in such a bad mood. Think I've pretty much decided to race at Yale next weekend, I'm in 12th and likely to get bumped back some more unless I speed up that 14:40, and even if I don't get bumped, there's no guarantee they'll be going 12 deep this year in the 5k. This wasn't supposed to happen this year. |
10 |
| Friday: |
5000m at All New England's in 14:42.36. Frustrating race today. Really felt like I was ready to go but the pace never really was where it should have been. Granted I didn't help out much with that, but the first k was nearly 3:00. With 8 laps left I went to the lead and opened a big gap but wasn't able to sustain and faded back a bit. Would have liked to be able to sit another 2-3 laps before driving away, but that wasn't an option, since we were already 8:52 or something through 3k. Couple guys were able to miraculously come up with big kicks over the final couple laps, too bad they weren't sure enough of themselves to come with me from a mile out, we probably could have put together a low 4:30. I was pretty ticked off after the race at the way some guys raced. Cooled down 4M afterwards, a mile west from the track then all the way back home along Commonwealth, since Chris Wong and T-Bone were nice enough to take my bag back for me. |
9 |
| Thursday: |
BU Loop with Fivos. Since tomorrow is race day it was just a simple 3M today and no AM run. The injury felt a lot better today, hardly felt it at all during the run. It acted up a little during the acceleration at the end, and by the time we were running strides it had tightened up a lot and I was kinda limping through the strides. Don't think it'll be an issue tomorrow. |
3 |
| Wednesday PM: |
Science Museum-BU. Fivos, Sean and I ran today, Fivos turned back at Harvard Bridge, Sean and I went down to BU. Okay run, couldn't really stride because of my glute/back stuff. |
6 |
| Wednesday AM: |
Warmup Loop, then Vassar down to Westgate and back along Mem Drive. Another morning meeting at the Z Center so I ran from the locker room this morning. |
3 |
| Tuesday PM: |
6x400 66, 4, 4, 4, 4, 4 (window 64-66); 6x200 30, 31, 30, 30, 30, 30. Worked out at BU. Warmed up and cooled down to and from the track with Fivos. It's not my back so much as my left glute that's really tight and pulling on my back. It hurt but wasn't hampering my stride, I was able to do the workout just fine and get back to MIT without it killing me. |
6 |
| Tuesday AM: |
Public Gardens. |
2 |
| Monday: |
No running. I had Tom check out my back and then rode 15 min on the bike and elipiticalled for 15 minutes. Depressing. |
0 |
| Sunday: |
Grass Loops. Not very many and not very fast. My back is killing me. |
8 |
Day |
Round Up |
Miles |
| Week 12
2/13-2/19 |
February Miles : 209 |
68 |
| Saturday: |
3000m at NE D3 Championships. 8:32 for the win. Cooled down 4M on the grass with Fivos and Carlos afterwards. |
8 |
| Friday: |
Boston Common. |
4 |
| Thursday PM: |
Grass Loops. |
5 |
| Thursday AM: |
Boston Common. |
4 |
| Wednesday PM: |
Grass Loops. |
7 |
| Wednesday AM: |
Warmup Loop, Albany to Tech Square to Mem Drive. Had a meeting early on campus so I ran from the lockerroom. Foot was feeling a little better, but I think I'm gonna hit grass loops this afternoon if possible. Slept a little over 6 hours last night, but the HR was up at 45BPM. |
4 |
| Tuesday PM: |
8x400 65, 5, 4, 4, 3, 4, 5, 5 (window 64-5); 8x200 30, 29, 30, 31, 30, 29, 30, 30 (30-31). Had 100m between all intervals, and 10:00 between sets. Warmed up the usual 2M with Fivos and Carlos, got started on the workout right around 5PM. Chris Wong was supposed to go 6x4 6x2 and was going to start with me, but he was sick today so I went it alone. Took a few to get into the groove, came through in 33+ on the first quarter. Was moving pretty well on the middle ones, faded a little on the final two though. Was opening up all of them in 32 seconds from #3 on. Jogged about 500m and did a short stride, then put the legs up for a few minutes. Had about 2:30 so I jogged and did some more strides. Felt fine on the 200s, able to get rolling easily. Had pretty good turnover, got moving for part of the interval and cruised the last 50m more or less. Long workout, took a lot of focus but felt good when it was over. Cooled down a BU Loop with Fivos and Carlos then did some strides and stretched out up on the track. Afterwards I headed down to the training room and sat in the cold whirlpool for a bit, but it wasn't all that cold. Feeling really good today, but the top of my right foot was hurting. Not a very big deal during the intervals but it wasn't feeling good during the cooldown. Going to hit up the I-squared treatment, not too worried about this. It's definitely not enough to affect the season, there's no way I'm letting it. |
8 |
| Tuesday AM: |
Common, Orange Line backwards. I'm starting to like going in the other direction, gives a nice change of scenery. Slept a solid 7 hours, HR at 41BPM. Legs feeling good, weather was beautiful, supposed to get up to 50 today. |
4 |
| Monday PM: |
Castle-Bunker Hill with Nolan, Carlos, Fivos and Chris Wong. Headed out about 5:20PM today. Weather was pretty nice today, upper 30s, but it started snowing a little near the end. Legs were feeling really good, made a conscious effort not get carried away and start pounding the pace. Hung in the back most of the way, just covering ground. Lead up the hill towards Bunker. Laid way back as we passed Longfellow, was probably 20m behind when I started picking it up at the President's house. Fivos came with me when I went past the group and we were rolling down Amherst. Good day, felt okay during strides, but not that good. |
7 |
| Monday AM: |
Lap and a half around the Common. Slept about 6 hours last night, HR finally down to a respectable level. Had been up around 42 for a week and a half, but it was down at 37BPM last night. I'm pretty sure that means I'm making a quarter this afternoon. |
4 |
| Sunday: |
Out and back down Commonwealth. Got to Manet at about 36:00 so I put in another half mile or so, turned around at the next stoplight I think, 39:40 on the watch. Felt pretty good the whole way, really got the legs turned over on the way home though. Nothing insane, everything was very much under control. Hit 37:10 on the way home, so maybe I turned back a little too soon. It is a net downhill on the way back though, so who knows. Either way, I put in 77 minutes at a good pace. Nice weather, took the hat off about 2M in, was comfortable the whole way. Had plenty of stuff to think about. Probably going to stay on pace for 80MPW this week, but the total will be closer to 70M because Coach has me cutting back Thursday and Friday. |
13 |
Day |
Round Up |
Miles |
| Week 11
2/06-2/12 |
February Miles : 141 |
79 |
| Saturday: |
Arsenal with Nolan after he ran at the CoEd Invite. Feeling alright, we weren't running that fast today. |
10 |
| Friday PM: |
Valentine's FasTrack Invite. 5k in 14:40.66. Pretty bad race, really disappointed in how I ran. I'm not able to just relax and be patient for some reason. Took the lead from Rob Wong at the mile and then things started slowing down slightly. Didn't have enough to save it, even though we came through 3k in 8:45. Cooled down 3M along the river. |
8 |
| Friday AM: |
Simple shakeout, down Commonwealth to the Common and back. |
2 |
| Thursday PM: |
Fake Fresh. |
5 |
| Thursday AM: |
Boston Common then Orange Line backwards. Wasn't thinking this morning and I headed west, so I just ran it in reverse. |
4 |
| Wednesday PM: |
Docks. Ran alone today, everybody else was going short. Feeling pretty good, didn't feel like I ran a workout yesterday. I think I was running pretty slow though. |
8 |
| Wednesday AM: |
Warmup Loop, Albany to Main Street, down to Mem Drive. Had a meeting early at the Z Center, so I ran from the lockerroom. |
4 |
| Tuesday PM: |
2x800 2:14, 15 (window 2:14-15); 6x400 64, 4, 5, 5, 4, 5 (64-65); 6x200 30, 30, 31, 30, 31, 31. Felt like crap. Didn't feel smooth at all, was forcing everything and had problems holding a steady pace. Coach wasn't that concerned, he said I was looking smooth, moreso than I have in the past two weeks. I definitely wasn't excited for this one, the first couple felt like I was just running strides before I realized that I had to go another 700m. Cooled down with a BU Loop. |
8 |
| Tuesday AM: |
Orange Line into Boston Common. Upper 40s this morning so I headed out in just a TShirt. |
4 |
| Monday PM: |
Fresh Pond, around the Pond with Nolan. |
10 |
| Monday AM: |
Orange Line into the Common. |
4 |
| Sunday: |
Out and back along Commonwealth. Turned around at Manet. 37-ish out, 35:30 back. |
12 |
Day |
Round Up |
Miles |
| Week 10
1/30-2/05 |
February Miles : 62 |
90 |
| Saturday: |
3000m at BU in 8:20.69. Big PR today, feeling good and just trailing some Providence guys through the mile. Passed them but didn't increase the pace enough, they came back to beat me at the end. Went to Jamaica and ran around the Pond twice with P-Rock afterwards. |
15 |
| Friday PM: |
BU-Longfellow. Most of the distance guys ran later, so Sean, Grant and I followed the milers on a BU Loop then added on to Longfellow. Legs finally feeling good. |
5 |
| Friday AM: |
Orange Line into the Common, backwards. Gives a difference perspective to the route when you run it in reverse. |
4 |
| Thursday PM: |
Castle. This is quickly becoming the go-to Thursday route for me. |
7 |
| Thursday AM: |
Lap and a half around the Common. |
4 |
| Wednesday PM: |
Ocean. Distance group minus Khatch, plus Nolan today. Headed out down Mass Ave and my legs were sore from the start. Made a point of forcing a slow pace, that probably contributed to my legs feeling bad. Sidewalks were decently clear the whole way, didn't interfere with the pace at all. Feel like I managed to keep it nice and easy the whole way. Didn't feel all that quick on strides today though, managed to put in a few "full speed" though. |
9 |
| Wednesday AM: |
Warmup Loop, down Albany to Tech Square, Main Street to Mem Drive, back to the Z Center. Had a meeting on campus early this morning, so I headed out afterwards from the lockerroom. Legs feeling alright, aware of the fact that I ran a workout yesterday though. HR was up at 44BPM. |
4 |
| Tuesday PM: |
2x800 2:14, 15 (window 2:14-15); 6x400 64, 4, 4, 5, 4, 4 (64-5); 6x200 30, 30, 30, 30, 30, 29 (30). Usual 2M warmup. Went Fake Fresh with Nolan afterwards. Good day. |
10 |
| Tuesday AM: |
Common. |
4 |
| Monday PM: |
Orange Line to Freedom Trail to Bunker Hill, back past Science and up Mem Drive. January Miles : 400 |
9 |
| Monday AM: |
Common. I should check out Orange Line but I'm too lazy. |
4 |
| Sunday: |
Out and back down Commonwealth to the Johnny Kelley statue. Beautiful weather. |
15 |
Day |
Round Up |
Miles |
| Week 09
1/23-1/29 |
January Miles : 372 |
90 |
| Saturday PM: |
Laps around Boston Common. |
6 |
| Saturday: |
Meet at Bowdoin. Mile in 4:20, 3000m in 8:33. |
7 |
| Friday PM: |
Fake Fresh. |
5 |
| Friday AM: |
Lap and a half around the Common. |
4 |
| Thursday PM: |
Castle-Bunker Hill, old school route. With Nolan and Fivos. |
7 |
| Thursday AM: |
Lap and a half around the Common. |
4 |
| Wednesday PM: |
Fartlek in Boston Common. Back and forth along Tremont, only part of the Common that was actually clear. More snow today, this is getting ridiculous. Thankfully that stretch was clear, I think the subway runs underneath there and the heat from that kept the sidewalk clear, at least that's what it seemed. Ran 4 "800s", 4 "600s" and 2 "400s." Started off with 2:20 and took about a minute in between. I'd run straight out and turn onto a path which was relatively clear, remember where I finished and then jog out 40 seconds, turn around and come back. When I got back to where I finished the interval, I got going again. Footing wasn't the greatest on the side path, especially going downhill and turning onto Tremont. For the 6s I was able to just run the length of Tremont. It wound up being about 1:35, so a little short of 600. Used the same strategy, just running back and forth along that path. Ran about 70 seconds for the fours. The Institute closed today because of the snow, so I had run from home. Cooled down around the Common a bit and headed back home. |
10 |
| Wednesday AM: |
Lap and a half around the Common. Supposed to try to run the fartlek in the morning to avoid the afternoon snow, but the snow came overnight and the Common had crummy footing. Feet were slipping slightly on every step, decided to wait until the afternoon and hope it gets better. |
4 |
| Tuesday PM: |
Fresh Pond, around the Pond. Decent footing, especially around the Pond. Coming down Mass Ave was pretty ugly though. |
10 |
| Tuesday AM: |
Lap and a half around the Common. |
4 |
| Monday PM: |
Treadmill at the Z-Center. Supposed to run a 'moderate' pace, so we all stayed inside because the sidewalks aren't clear yet. First mile in 6:15, dropped to 5:42 for the next 8, finished up about 5:30 for the 10th mile. |
10 |
| Monday AM: |
Lap and a half around the Common. |
4 |
| Sunday: |
Laps around Boston Common in the Blizzard. Woke up about 8:30AM this morning and the snow was still falling. Found out that the Z Center wouldn't open until 3PM, if at all today. Decided to just get out the door and put in the miles in so I could lay around and watch football later in the day. Probably the first time that I've ever had to shovel my way out to the street to be able to run. Headed east down Commonwealth right into the wind and snow. Wound up in Boston Common, where the snow plows were out in full force. Wound up going round and round the perimeter and the footing was actually pretty good thanks to the plows. The straights were easy to run, was cautious going around turns though. Each lap was about 7:20-7:40, I measured the route out on Yahoo Maps afterwards and I think the perimeter is about 1.1M, so I was hitting 6:30-6:50s, which is about right. After 9 or 10 laps I decided it would be smart to head home for a pit stop, so I headed west down Commonwealth. Very few cars out so running in the street wasn't a problem. Headed back down Commonwealth and then ran another lap and a half around the Common before heading home. All in all I was out for 1:40, which I feel pretty comfortable calling 15M. A pretty awesome day to be out running, took a few minutes to get adjusted to the wind, but after that the weather didn't bother me much. Gusts would occasionally blow up a lot of snow and I couldn't see anything, but those didn't last long. Eyelashes started freezing, had to force my eyelids open a few times and pull the ice off them. A huge clump of ice formed at the top of my jacket right around the zipper, thankfully it wasn't up against my neck, because the times it did hit my neck it was not comfortable. A very interesting day to run, pretty happy I had the chance to get out and find some area that was relatively clear because this snow was not wet at all and you just sink into it if you try to step on it. Was worried I would have to start the week off with a low mileage day, but that didn't happen. |
15 |
Day |
Round Up |
Miles |
| Week 08
1/16-1/22 |
Finally got in a respectable long run, and followed that up with a good week of training. The two workouts went well, really felt like I got rolling on Wednesday's. I think it also helped to back off slightly as the week wound down, instead of trying to keep up the 10M runs on Thursday. I've been taking a slightly different approach this IAP, instead of running as many miles as possible I've been holding steady around 90MPW and been paying more attention to my speed. I think the lower mileage is really letting me race better on Saturdays and I feel like I've been racing with more speed as well. January Miles : 282 |
92 |
| Saturday: |
Quad meet at home, versus Williams, RPI and Westfield State. Mile in 4:19.03, 1000m in 2:38.49, anchor leg of the 4x800 in 2:02. Felt good during the warmup, legs were pretty loose going into the race. Ran the plan well, surprised that I pulled away as easily as I did. Was pretty sore going into the 1000m, put in enough strides to be confident though. Took over with 600m to go, but couldn't pull away. With 250m to go I found another gear and managed to hold off a Williams guy. Got out in 58 in the 4x800 trying to chase down RPI, but tightened up over the final 400m and finished up with a 2:02. Afterwards a bunch of the distance guys headed out to cool down, everybody but myself and Nolan went with the Harvard Square loop. P-Rock and I headed around the Pond. Got moving at a decent clip, legs weren't that fatigued from the day's races. After about 8 or 9M I started feeling it though, still wound up running 65 minutes for the loop, pretty decent day. |
14 |
| Friday PM: |
Harvard Square Loop. The whole distance group plus Nolan headed out this afternoon. Weather wasn't that cold, but because it was so short I opted for the pants anyways. Legs were feeling pretty lousy today though, pretty rundown and tired. Able to get rolling at the end and during strides though, not too worried about tomorrow. Put in some time in the weight room, plus lunges and then handoffs. |
4 |
| Friday AM: |
Orange Line into the Common. Feeling pretty good today, glad I decided to take it easy yesterday. Legs turning over pretty well. |
4 |
| Thursday PM: |
Original Castle-Bunker Hill. Nolan's getting back in shape and wanted to go 7M, so I decided to ease into this weekend and back off a little today. We started out with all the distance guys minus Khatch, but Sean and I were the only ones to come back past Bunker Hill Community College. Very relaxed the whole way, taking our time and stretching our legs. Picked it up slightly near the end though. Got in some good strides, but my left hamstring was a little tender when I really got rolling, so I'll have to pay close attention to that. Sprint drills, then the foam roller. After practice Fivos, DiGenova and I headed over to Addis Red Sea for dinner. |
7 |
| Thursday AM: |
Orange Line into the Common. Slept about 8 hours last night, HR back down at 39BPM. Legs were feeling good, had to deal with snow from last night so some parts were slippery, but no real footing problems. |
4 |
| Wednesday PM: |
Fartlek in Boston Common with Khatch. Supposed to run 400-800m intervals, so we went 3x2:20, 3x1:50, 3x1:10, trying to emulate 3x800m, 3x600m, 3x400m. The rest of the distance guys were on the track today, so Khatch and I got going a little after 3:30PM. I was feeling good on the warmup jog, but we started the first one and my legs were so stiff I couldn't get any turnover. They eventually loosened up and I started moving alright. The next two were much better as the legs continued loosening up. I told Khatch to pull the trigger on each one, so we took rests of 1:30, 1:15 and 1:10 approx. The 1:50s were more hit or miss. I was pulling away from Khatch at the start so I was on my own through the entire interval and sometimes the legs were loose other times they were tight. Can't remember the duration of the rest, but I'd guess it was around a minute after each. Felt decently quick on the 400s, I'd gap Khatch early, too early, and be left on my own trying to run fast. Took about 45 seconds after the first one, but we took the full 70 before the last one, hoping to get Khatch rested and able to hang with me. Ran back to campus with Eric and then added on the warm-up loop to bump the mileage up a little. Ran some good strides and then watched the rest of the guys work out on the track while talking to P-Rock. |
11 |
| Wednesday AM: |
Orange Line. Waited far too long to get going this morning, decided to cut the run short and add on after the fartlek. Feeling pretty tired. HR was up at 42BPM last night. |
3 |
| Tuesday PM: |
Fresh Pond, around the Pond. Moving at a decent clip early thanks to Khatch, kept it going around the Pond by myself. Still cold as nuts outside, windchill probably below 0F. Hopefully going to warm up tomorrow. Footing was fine all the way around the Pond, sand in some places, others were clear of snow. Not trying to force a quick pace, but we got moving and I just stayed locked into that pace. Feeling pretty quick recently, able to get up on my toes a little better. Finished off with some strides upstairs and then some time in the weight room. The right knee is still a little sore, so I hit the trainers afterwards for the foam roller. |
10 |
| Tuesday AM: |
Orange Line into Boston Common. |
4 |
| Monday PM: |
4x4:00 Tempo Run, rest of 3:00, 2:00, 2:00. |
10 |
| Monday AM: |
Science. |
4 |
| Sunday: |
Science Museum-Watertown. Back at it. 1:47 total, basically 6:15 average. Made the turn in 64, got moving pretty well on the way back. Kathryn came with me on my bike for about the first hour or so, she turned around at Elliot because her feet were getting cold. Able to move pretty well the whole time and really got rolling once I started heading back. Pretty happy with how this one went. |
17 |
Day |
Round Up |
Miles |
| Week 07
1/09-1/15 |
A pretty decent week of training. Felt good to put in a long one but I was not enjoying it because of the crappy footing along the river. Able to get rolling decently on the fartleks though, feel like I've got some pop in the legs. Coach pointed out that I should be working on my speed every day, to some extent. I've started finishing every run hard and really focusing on the strides, putting in two full speed strides every day. Hopefully this will pay off. Would have liked to race better on Saturday, just had some bad tactics in that 3000. January Miles : 190 |
89 |
| Saturday: |
Tri Meet v. Bates, Coast Guard. 1500 in 4:01.2h and 3k in 8:43.81. Raced pretty well in the 15 but had a disappointing run in the 3k. Cooled down with a Harvard Square loop with a bunch of guys. Don't exactly know what happened in that 3k, guess I shouldn't have taken the lead as early as I did. Anderson went past me with 700m to go and I just sat behind him until 200m to go when he took off. |
9 |
| Friday PM: |
Fake Fresh. |
5 |
| Friday AM: |
Orange Line into Boston Common. |
4 |
| Thursday PM: |
Fresh Pond, around the Pond. |
10 |
| Thursday AM: |
Orange Line into Boston Common. |
4 |
| Wednesday PM: |
9x1:50 Fartlek in Boston Common. Took 1:20 after the first 4, 1:00 after the next four. Supposed to be 600m at 5k pace, think I did a pretty good job of holding that pace. |
10 |
| Wednesday AM: |
Orange Line into Boston Common. Been forgoing the river recently, it was raining this morning and footing was questionable in some places as ice turned to slush. Legs were a little cold because of the rain but not a big problem. Slept almost 9 hours last night, with the HR a little higher at 41BPM. The back of my throat feels a little funny, going to make sure I drink plenty of orange juice and water for the next few days. |
4 |
| Tuesday PM: |
Docks. Ran with the milers today, had a pretty big group going. Everybody was staying together, more or less, but it felt like everybody was running a little faster than normal, but it may have just been my imagination. Khatch lead the whole way, running about 20m ahead of the rest of the group. I was just relaxing, made a conscious effort not to get crazy, the legs were fairly tired despite how I felt this morning. Coming through the Common Carlos and I got caught at a couple lights and got cut off from the rest of the group so we just ran the rest of the way together, kept it relaxed. Picked it up a little at the end to get the legs turned over. Stopped for a pit stop when we got back, I think I've figured out the problem. No more carrots for lunch. Put in some good strides up on the track, making a more conscious effort to work on my speed every day. Finished off with some lifting. |
8 |
| Tuesday AM: |
Orange Line into Boston Common. Another solid night of sleep, with the HR at 39BPM again. Legs are still feeling good, not really any negative effects from yesterday's workout. |
4 |
| Monday PM: |
4x4:00 Fartlek in Boston Common. Rest of 3:00. 3:00, 2:00. Pretty good workout today. Was feeling good on the way to the Common, we got started and the legs were moving pretty effortlessly. Khatch was running well today, never more than 10-15m behind me, so that really helped me keep the effort up, making sure I stayed ahead of him. The downhill section was in the second half of every interval, so we would hammer up to the northeast corner and then get rolling downhill pretty well. I was able to keep hammering at the bottom of the hill, and typically pull away from Khatch a little. Recovering really well today, probably could have gone with 2:00 rest every time, but we kept the rest period pretty quick, so I didn't have any complaints. Cooled down back to campus and it wound up about a 59 minute run. |
10 |
| Monday AM: |
Orange Line into the Common. Didn't feel like messing around with the Esplanade again, figured I'd check out the Common, see if it's ready for tonight's workout. Slept a solid 8+ hours last night, HR was at 39BPM. Legs were feeling good, really good this morning. It's morning's like this that I really enjoy. |
4 |
| Sunday: |
Science to Watertown. I had been excited about this one, was feeling good and looking forward to putting in a solid day, but the weather kind of screwed me. The footing was horrible the majority of the way, all the slush from yesterday froze. The places where it was ice weren't that bad, it was uneven enough to provide some traction. Places where it hadn't frozen made it difficult to run, the snow was about a few inches deep and would just slide away under my feet, really slowing me down. Past Elliot I was able to run on the shoulder of the road though, so that made it a bit easier, and I was able to get rolling more. Especially the stretch from North Beacon to Watertown. On the way back I was running on the shoulder but there wasn't really a shoulder to run on, thankfully the traffic wasn't bad and people were moving over. Got the legs turning over really well from Arsenal to Elliot, still able to run in the road, this time with a nice, wide shoulder, but then the pace got killed after Elliot when the shoulder disappeared. Wound up running 1:55 for 17.2M, although my legs felt better than that. It was definitely better than a 6:40 effort, just unable to get the footing to really move. Disappointing because I was really in the mood to get moving today. Hopefully all this crap will be melted away soon. |
17 |
Day |
Round Up |
Miles |
| Week 06
1/02-1/08 |
First week back at MIT, a decent week of training, still some work to do though. The workouts went pretty well, need to really keep the hammer down during those workouts, just basically have to work on running hard by myself. I think I was able to focus on Wednesday's a little better, probably helped that the intervals were shorter. Also need to frontload the weeks slightly now that we're racing on Saturdays and keeping Fridays short. Got a good indication of where I am in the mile on Saturday, still don't know what I'm capable of at longer distances though. Need to just stay focused, stay relaxed, keep on putting in the work and have faith that it will pay off. January Miles : 101 |
89 |
| Saturday: |
Alumni Meet. Mile in 4:22.42 and 5k in 15:38.39. Not the most amazing day. Cooled down 7M afterwards. Fivos and I warmed up outside, everybody else stayed inside because of the weather. It was snowing, but the footing was alright and we were able to warm up just fine. Really got rolling on the strides, felt good on the line. Plan was to let Fivos lead early, set the pace and then I'd take over with half mile to go. We came through in 64 high and I was feeling pretty bad. Able to get the legs going and took the lead with 800m to go and lead until the last 200m when Leif Seed went past me. Fivos passed me on the backstretch, still not enough closing speed. Cooled down and got ready for the 5k. Planning on running steady with Khatch through 3k and then going. We were clipping off 75s, more of less, dead on our pace of 3:06 per k. With 10 laps to go I picked the pace up slightly, but then slowed back down. My stomach started really hurting, I think I didn't eat enough today. Luckily Khatch had slowed down too, so I had a 50m lead and was able to maintain that. Not a very impressive performance today, lots of work to do still. |
13 |
| Friday PM: |
Fake Fresh, added on down Vassar to Westgate, back along Amherst. Everything was pretty clear, footing was alright. Legs are still tight, I blame the 9M on the indoor track yesterday. Got the legs stretched out some, felt alright during strides. Khatch ran the Harvard Square loop, so it Driver, Hofmeister and myself most of the way. Felt like a really long run, legs were heavy today. Hopefully I'll be okay tomorrow. Lifted afterwards. |
6 |
| Friday AM: |
Science. It was in the low 40s this morning and the sidewalks were mostly clear, only a few easily avoided patches of ice. The Esplanade was completely clear, able to put the miles in without complications. Only slept 7.5 hours last night and I was pretty tired when I got up this morning. Legs didn't feel that good, but they eventually loosened up at least. |
4 |
| Thursday PM: |
58 minutes on the indoor track. It had been snowing all day, then started to rain and it was wet, icy and slippery outside. At Coach's strong urging we all agreed to stay inside but all the treadmills were occupied. Fivos and I wound up running around the outside lanes of the track, he went 8M and I went 9. Very boring, very long run. Switched directions every 10 laps or so, but I still felt like my IT bands were getting tight. Spent a little extra time with the foam roller afterwards. |
9 |
| Thursday AM: |
Longfellow-BU Loop in the snow. Supposed to get about 4 feet of snow today, didn't interfere with the run too much though. The Esplanade was plowed and the sidewalk in front of campus was plowed as well. Legs felt fine, typical morning run. Kicked a clump of snow into my shoe near the end, my ankle was pretty cold until the snow melted away. |
5 |
| Wednesday PM: |
8x2:00 at Boston Common. Roads were still a bit slippery from the snow so we headed over to the Common to be on the safe side. It was Khatch, Driver, DiGenova and myself today. After a comfortable warmup jog over to the Common we got started going round and round. Getting pretty decent turnover out of the legs, or so it felt, from the start. Legs never really got overly fatigued, which is good. Took 2:00 rest after the first two, then 1:30 after the next four and 1:00 before the final one. All in all I was pretty happy with how it went today, seemed to be staying pretty consistent throughout the workout and handled the speed well. Cooled down back to MIT, we were running for about 62 minutes total. Ran some strides around the track and caught the last of the milers' workout. |
10 |
| Wednesday AM: |
Science. Woke up at 9:15AM but took my time getting out the door. Got going about 10AM and the legs were feeling fine. Slept a solid 8 hours last night with the HR at 40BPM. Snowing pretty well this morning, temps just above freezing. Seemed like whichever direction I was running the snow was right in my face. |
4 |
| Tuesday: |
Grass Loops at 3:40PM then Jamaica with the distance guys and Brewer. Slept until about 10:30AM this morning and the shoes were on campus so I skipped the morning run. Not the best way to start off IAP. Got to the lockerroom early though and put in the miles early. Started out around 6:00 on the first lap and dropped that down to 5:45 pretty quickly. Legs were feeling decent, yesterday's workout didn't seem to take that big of a toll. Finished up the 4M in 26:00 and met the guys in the lobby of Johnson. Fivos isn't back yet so Brewer's on his own still and came with us. He, Driver and myself got rolling early but DiGenova and Khatch caught up at some lights and we stuck together the rest of the way. Khatch skipped the pond to hit 7M and the four of us left got moving. We hit a really quick pace over the final half hour or so. Legs were feeling pretty good, wasn't straining at all but the pace was a little faster than my easy pace would have been. Finished up with strides on the turf and lifting upstairs. HR was at 41BPM overnight. |
12 |
| Monday: |
4x5:00 tempo run, Arsenal to Longfellow. 4:00, 3:00, 2:00 rest between intervals. Plane left Milwaukee at 7:30AM this morning, got home about 11:30AM. Caught some lunch about 12:30PM and was ready to roll for the 4PM workout. Took off at the same time as the milers, they were running 3x5:00 and only going to Elliot though. Quickly gapped everybody at the start, think I got more of a rolling start than the rest of the guys. Brewer caught back up but as we passed Weeks Footbridge I opened up another gap. Timed the light perfectly at JFK Street, kept it going the whole 5:00. Did my best to keep the pace up during the rest periods, Brewer and Bruce turned off at Elliot and I was all alone. Got in a pretty decent effort on number two, made the turn at Arsenal feeling pretty good. The rest was decently quick and I got into number three and built up a pretty good pace. Unfortunately the last 30-45 seconds sucked as I was approaching Elliot again I couldn't see too well and the pace really slowed. As I headed back towards JFK the lighting was a whole lot better and I got back on pace. Despite the 2:00 rest the legs were right on and not overly fatigued. Able to get it rolling one last time. Really got moving over the last :35 after getting stopped at a light. Cooled down past the Harvard Bridge down to Longfellow because I missed the morning run today. Despite the long day my legs were feeling surprisingly good today. Had a decent amount of pop in the legs, able to get them turned over and the heels seemed to be coming up well. Cooldown strides didn't go so well, form was all over the place. Weather was gorgeous today, in the 50s the whole way. Able to run in just shorts on the third day of January in Boston. |
12 |
| Sunday: |
Out and back along the Parkway to Good Hope. Got going about 10:30 this morning, temps were in the upper 30s, glad I decided to ditch the hat before I got on my way. Took a little while to get the legs moving, started out around 6:30s, hit 3M in 19:30. Felt pretty good the whole way, legs started coming to me along the Parkway, able to get on some soft grass. We had a lot of rain last night and the ground was soggy in some places, really muddy in others. Made the turn at 44:40 and got moving a little on the way home. Keeping it at a steady pace though, not trying to force the issue at all. Covered the back half of the run in 43:15, the last 3M in 18:00. Got a good start to this week, putting some miles in the bank. Feel like the legs are really starting to come around, not dragging so much as I get up past 10M. Heading back to Boston tomorrow morning. |
14 |
Day |
Round Up |
Miles |
| Week 05
12/26-1/01 |
January Miles : 12 |
90 |
| Saturday: |
Art Museum then north to Big Bay. Raining, temps in the mid-30s. Sidewalks starting to freeze in some places. Held 6:20s or so, times a little slower because of the conditions. Fortunate to get going just in time, the majority of the miles were done with before it started getting ugly and nothing had frozen over too terribly before I finished. Capped off the week with some more relaxed miles. |
12 |
| Friday: |
Out and back along County Highway E in Door County. Forgot to pack the watch, not a big loss because I wasn't running all that fast. Not too excited to head out the door, had though about going 12M, but the volume and intensity have been pretty high, so I scaled it back a little. The past four days have been either a workout (Mon and Thurs) or high mileage (15M Tues, 16M Wed.) Nice weather on the way out, the sun was shining and I was actually thinking I had overdressed a little. But as soon as I turned around and started running back towards Egg Harbor the wind started blowing into my face. Really the only option is to run away from Green Bay on the way out, which sucks because then you're running into the wind on the way back. It was pretty rough today, really slowed me down. Basically, I was either going uphill or running into the wind the whole way back. Getting pretty mad, but the run eventually finished, as did my running in 2004. December Miles : 349 |
10 |
| Thursday: |
8x2:20 Fartlek. Art Museum route, warmed up to Bradford, the intervals lasted just past Kenwood, cooled down 3M extra, north to Hampton along Lake. Out the door early to get this over with and on the road. Had some decent turnover, able to get the legs pretty well fatigued. Took 1:50 rest after the first 3, then 1:20 rest after the next 3 and 1:00 before the final one. Kept going north along Lake to bump up the miles, but I was pretty tired and just wanting to get home, so I cut it a little short of the plan. |
11 |
| Wednesday: |
The usual route into Fox Point. 50:35 out, 48:50 back. Started out at 6:30s, able to hit the last few miles at 6:00. Got going early this morning in order to make lunch with Jacobson and eat whatever I felt like. Got out the door about 8:30AM this morning and the legs took awhile to wake up. Coming back though I started feeling it and was clipping them off well. It's damn nice to put away that many miles early in the day and just be able to relax the rest of the day. |
16 |
| Tuesday PM: |
New Berlin Recreational Trail with Khatch. Simple out and back on a sweet gravel path. Drove out to the Khatchadourian estate this afternoon, enjoying the balmy 40 degree temps. Khatch is lucky enough to have this gravel path in his backyard, more or less, so we just headed out on that. Have to cross a couple roads early on, but then it's just straight out gravel for miles. We were hitting a good pace, just running and conversing. I would run on that path nearly every day if I were unfortunate enough to live out in Brookfield. Cooled down with some strides, I've lost a lot of speed it seems. |
10 |
| Tuesday AM: |
Perimeter of Shorewood. Wound up being a little longer than I thought, so I added on a few extra minutes to bump it up to a solid 5M. |
5 |
| Monday PM: |
South into Lake Park. |
4 |
| Monday AM: |
4x5:00 Tempo run, took rest of 4:00, 3:00, 2:00 between intervals. Ran north along Lake Drive, out and back. A decent workout, was pretty tired at the end of it, but I don't feel like I ran it all that well. |
10 |
| Sunday: |
Bender into Kletsch. Taking it pretty easy today, hitting 6:30s for the majority of the run. |
12 |
Day |
Round Up |
Miles |
| Week 04
12/19-12/25 |
December Miles : 271 |
90 |
| Saturday: |
Art Museum, then a pit stop at home, then south into Lake Park. Playing it safe today and running easy. |
12 |
| Friday: |
Bender plus some extra with Nick End. It was a beautiful 2 degrees when Nick showed up this morning. We headed South along Lake to Kenwood first, then turned around and ran North along Lake down to Klode. Legs were feeling pretty good, actually keeping up with End and running side by side for the majority today. Legs felt fine, we were keeping it easy the whole time. Went in the morning so I had plenty of time once I got back to stretch and shower before the Packer game. |
14 |
| Thursday: |
5x3:30 Fartlek along Art Museum route, added on down to Big Bay. Started the workout at Bradford and it lasted all the way back to Lincoln Memorial. Put in some solid work today, feel like I got moving decently well. Wanted to re-introduce a workout this week before getting back into them in earnest next week, so I averaged the two workouts the rest of the guys are doing this week. Took 2:30 rest after the first two, then 1:30 after the next two. Getting some good turnover through the first two and the third was decent. Legs started tying up near the end of number four and I was struggling to close out the fifth one too. Hopefully that's just a result of 2 weeks away from workouts, we'll see how they go next week. Cooled down a total of 5M at about 6:40 pace. Feeling pretty good on those miles, the workout definitely didn't knock me out at all, just got difficult to sustain the hard effort, the form went to hell and I couldn't get my heels up. It'll come around. HR was 41 last night. |
12 |
| Wednesday PM: |
North along Lake Drive. Just adding on a bit of mileage, obviously swapped the AM and PM runs today. Legs were alright, the run seemed to be over before it started, went by very quickly. Didn't give quite enough time between runs though, went at 4:30PM and could feel that in my legs a little bit. |
4 |
| Wednesday AM: |
Bender. Last 3M in 18:07, last mile was 5:50. Not pressing at all. Woke up at 9AM but it was 6 degrees outside so I decided to wait a while before running. By 10AM it had warmed up to 8F so I headed out. Was feeling pretty decent today, legs were moving well without any lingering effects of yesterday's long run. Not really trying to get moving today, just putting in miles, but the legs really came around over the last few miles. Ran the last 3M in 18:07, turning the last mile in 5:50. It always feels good to get the bulk of the miles out of the way early in the day. Realized that the lingering ache in my foot and the general fatigue might be a sign that I'm overtraining, so I strapped on the HR monitor last night, but the HR was down at 39BPM so I think I'm doing okay. |
10 |
| Tuesday: |
The usual out and back into Fox Point. 48:50 out, 50:30 back. Feeling good all the way out, started at 6:10s and I guess the pace gradually dropped. Wasn't making an effort to drop the pace though. Miles 8-12 were pretty bad though, fingers started freezing off and was looking for a bathroom. Finally found a Port-A-John and was feeling good the rest of the way. Had put the watch back on the wrist about 3M in and I was way too cold to catch any splits near the end of the run. Felt like I was getting the legs turned over pretty well, but I really don't know. All in all a good run, could have done without the stomach problems. First time going this long in a couple months, I think. I could really feel that over the final couple miles, took some doing to keep the legs going. About 12 degrees outside, took some time for my hands to warm up, my right thumb was feeling pretty bad couldn't really use it at all. Finally warmed up and everything felt fine. |
16 |
| Monday PM: |
Art Museum. Very lazy today, no motivation to get out the door today. Feeling good when I actually got going though, another day of ignoring the pace and just putting in miles. Legs starting to come back I think, not quite as tired. |
8 |
| Monday AM: |
North along Lake Drive. Typical AM run. The left foot was feeling a little better, had to deal with snow on the sidewalks for the first time this winter. Feet were slipping a little, used to it by the end of the run, actually felt weird to hit open pavement and get some purchase. |
4 |
| Sunday: |
Art Museum with an inner loop of Bradford->LaFayette. Spent most of the day watching football, managed to get out the door at 2PM before the Packers played at 3. Legs were actually feeling really good, but I decided to ignore the watch and just let the legs dictate the pace. Took my own advice of just logging miles without trying to force a fast pace at all, which worked out really well, in actuality. Had a great time, legs were feeling really fresh and turning over well. Wound up going 6:10-6:20 the whole time, but was completely unaware of the pace. First truly cold day, it was below 10 degrees this morning, about 15F when I left. Wound up going with the pants and a double layer up top, which was far too much. The sun was out and beating down on me, I was immediately wishing I had worn shorts. Wound up sweating my ass off, not really adjusted to the cold stuff yet I guess. |
10 |
Day |
Round Up |
Miles |
| Week 03
12/12-12/18 |
Decent week of mileage building. First time dealing with cold weather this winter, wasn't that big of a deal though. Kinda tired a few days this week, not that excited about getting out the door, but after I got into it they were all good runs. Still tired though, probably due to the 30MPW jump in just 2 weeks. Don't know exactly what's up with my left foot but I need to get more diligent with the I-squared treatment. Getting anxious to run fast again, think I need to go into some runs next week with the mindset of just running easy and logging miles, instead of trying to figure out how to run fast each day. December Miles : 181 |
84 |
| Saturday: |
Out and back along the Parkway to Good Hope. Pretty much the same run as Thursday, evenly split again, 45:20 and 45:20. Ran as soon as I woke up, took a bit to get completely woken up, but the legs were there for the most part. Weather's still in the 30s, but the snow started falling near the end of the run. Held the pace pretty much constant throughout, never forcing the issue though. Again, 6:30 seems to be the new 7:00. Last couple of miles was pretty much focused on getting back home to use the bathroom though, so not a lot of speed there. |
14 |
| Friday: |
Bender. Too lazy to put in morning miles today. 61:00 total, last mile in 5:45, previous 3-4M at 6:00. Sat around most of the day and decided to cut the run short today. I've been sleeping 7-8 hours a night |
10 |
| Thursday: |
Out and back, Milwaukee River Parkway to Good Hope. Evenly split, 45:40 out 45:55 back. Had wanted to hit the first half at 6:30s and then negative split the way back. Just never really got going on the way home. Still, I was relaxed the whole time, not straining and still clipping off a decent pace. It seems 6:30 is the new 7:00. |
14 |
| Wednesday PM: |
Art Museum. Planned on going 10M this afternoon, scaled it back. Getting pretty lazy. Had planned on going 12M everyday, so tomorrow will have to be 14M since today wasn't. The idea was that I'd only go 8M but I'd hammer the run more than normal, but that didn't really happen. I started picking it up around Bradford but nothing really happened with that. |
8 |
| Wednesday AM: |
North along Lake. Typical AM run, not too excited about getting out the door, but once the legs got moving I was in a good mood and enjoying the run. |
4 |
| Tuesday: |
Bender, added on into Kletzsch. First time dealing with the cold weather, had on the hat and gloves. Legs weren't feeling all that great at the start, eventually got rolling decently well, last mile was sub 6:00. Not making an effort to run fast, just sort of letting the legs turn themselves over. |
12 |
| Monday: |
Fresh Pond. Headed out right after my 14.01 final, all done with another semester, heading home tonight. Planned on going around the Pond twice, but after the final I just wanted to get done and get home, so I cut the distance back and I'll make it up later. Not hammering at all, just covering ground and logging miles. Really just want to get out of here. |
10 |
| Sunday: |
BC, up Summit and 2x around Reservoir. Took a break from studying and headed out the door early afternoon. Weather was pretty nice, legs were pretty tired from yesterday though. Struggling from Summit to the Reservoir, but the legs loosened up along the dirt trail and the rest of the run was at a decent, steady pace. Looking forward to getting home. |
12 |
Day |
Round Up |
Miles |
| Week 02
12/05-12/11 |
First week of building mileage back up. Got in a couple good workouts, Monday's with Khatch was pretty good, able to get in long efforts, haven't really done that in awhile. Had decent speed on the shorter fartlek, able to keep the pace up between efforts. Closed out with a couple decent efforts at the Intrasquad meet, nothing amazing though, really lacking some speed though. Everything else was pretty relaxed, pretty easy, except for a few parts of Tuesday's run. Long week with a lot of work, tying up the loose ends of the semester and not sleeping enough or eating well enough. Got a good chance to put in some solid weeks over break, going to build mileage for about a week and a half then re-introduce the workouts, at Coach's suggestion. December Miles : 97 |
69 |
| Saturday: |
Intrasquad Meet. Mile in 4:24.48 and 3000 in 9:02.58. Brewer took the pace out well, we hit 400m in about 64 then I took over. Came through the half in 2:10 and couldn't get the legs turned over on the third quarter. Thought I was going to be able to hang on, tried to get the legs moving with 300m to go but was unable to ever open up a gap. Right at the bell Carlos came past me and Fivos followed him. Down the backstretch it felt like I was closing slightly, but they were still 3-4m ahead and pulled away over the final 100m. Expected, but disappointing finish to the race. Didn't really take the 3k seriously, knew I was going to be able to run away fairly easily. Cooled down well between the two events, had about 45-50 minutes, the legs were feeling decently fresh at the start. Took the first 1000m of the 3k easy, went out in 76 and was in 5th or 6th and moved up slowly. Was in 3rd at the 1000m mark and then went to the lead around the curve and hammered the backstretch. Started fartleking a little, running the straights hard and the curves easy through 2k. Hit 2000m in 6:06 with about a 50m lead and then tried to put the hammer down over the last 1000m. Didn't get rolling that fast, wasn't working too hard but the legs were moving pretty easily. Covered the last k in 2:56, won by 21 seconds. Warmed up the standard 2M with the milers and then cooled down with Fivos, a BU Loop and strides on the football field. Pretty decent day, about what I was expecting. |
8 |
| Friday PM: |
Harvard Square Loop. Looking to get in 3-4M, the other guys were looking for 4-5M, so we headed out towards Fresh Pond. I expected some guys to continue on for Fresh Pond but they all turned with me. Easy pace again, legs felt slow and trashed. Not really too concerned though, sometimes feeling bad before a race is a good thing. |
4 |
| Friday AM: |
Orange Line. Slept 6+ hours last night, able to shake the legs out before my 15.301 final today. Typical AM run, everything's feeling good. |
3 |
| Thursday PM: |
Fresh. Got going a little after 4PM, all done with classes now. Grant went earlier with the other frosh, but Khatch, DiGenova, Driver and I stuck together on this one. Nobody really wanted to get rolling, it seemed. Good run, good weather, legs are feeling right. Just a few tests left to take then I'm heading home. |
7 |
| Thursday AM: |
Orange Line. What else is new. Last day of the semester, still not sleeping enough at night. Hopefully that'll change soon. |
3 |
| Wednesday: |
Fartlek, 8x2:20. Slept less than 5 hours last night, woke up at 8 and finished a paper due at 10, then went back to bed for an hour or so. Decided that getting rested was more important than a 3M run this morning. I was decently loose at the start of the workout, an AM run probably would have helped, but I can deal. The warmup jog got decently quick and I was ready to roll when we hit the first interval. Pulled away from everybody and got stuck at the light at JFK for a bit. Khatch caught back up, but I was taking my rest faster than his, and shorter so I was pretty much alone the whole workout. Took 1:50 after the first 3 intervals, 1:30 after the next 3 and 1:00 before the last. Got moving decently well, never am sure if I'm actually running fast or if it just feels that way. I know that I was keeping the rest at a fast pace, really trying to focus on picking it up off a fast pace, so I did my best not to slow after the interval ended. Finished up right after River Street so I had a long cooldown ahead of me. Took it easy for a few minutes then picked the pace back up, probably right around 6:15s. I was feeling awesome today, still got some speed in the legs I guess. Covered the loop (Arsenal-Mass Ave) in 59 minutes. |
10 |
| Tuesday PM: |
Castle-Bunker Hill. Got going about 4PM today, it was cold and raining which took a couple minutes to get adjusted to. Some of the milers came with us today and Driver, Brewer, Fivos and myself broke away early. We were hammering a bit at the start but calmed down as we got closer to Prospect Hill. Pretty much kept the group in tact from there, almost got hit by a car near Schraft's, not paying attention. Threw in an impromptu hill workout on the way to Bunker Hill when the milers started talking trash. They're okay on flat surfaces, but they should leave the hills to real cross guys. Kept it pretty relaxed from there, after Bunker Hill we headed across the bridge to the FleetCenter, there was some pretty rough weather on that bridge today. From the FleetCenter we just followed the Docks loop backwards to get home, i.e. over Longfellow. Pretty good day, not too much of an easy day between workouts, but it's early and I'm just getting back in shape, I could use some hard runs. |
8 |
| Tuesday AM: |
Orange Line. Slept about 6 hours last night, HR at 43BPM. Legs were feeling better this morning, not too much leftover from last night. Able to get some decent turnover, warmer this morning than yesterday. |
3 |
| Monday PM: |
4x5:00 tempo run. Back with the distance guys for some real workouts today. Got going a bit after 4PM, did the standard 10M workout loop, Arsenal to Mass Ave. Driver and Khatch got rolling on the warmup a bit, but I hung back, took it easy and we bunched back up at a stoplight. Started just after Western Ave and Khatch and I pulled away after a couple minutes. Got hung up at JFK for a little bit, but got back hammering pretty quickly. Legs not feeling all that great on the first one, don't know why. I was working hard but the legs just weren't there. After about 4 minutes they started to catch though, and I was able to pull away from Khatch slightly. We took about 4:00 rest and got back at it. This time Khatch was running better at the start and I had to work to catch back up. Again, the legs took awhile to come back to me, but when they did I was able to get moving pretty well and pulled away again. Focused on the last couple minutes of each interval, trying to get better at kicking the pace down off a fast pace. We took 2:30 rest and got back at it. The rest was a little short for Khatch I guess because I dropped him pretty much at the start and was hammering by myself. Finished under Eliot Street Bridge and waited for him to catch back up. He said he was going to take more rest before the last one, but wound up starting with me after 2:30 anyways. This time he managed to stick closer and we really got rolling pretty well. Got lucky enough to hit all the lights and not get hung up anywhere. He went past me on the downhill after the Weeks Footbridge but then I started really driving and pulled away from him. Finished the fourth interval off pretty well, right before Market Street. Cooled down the rest of the way with Khatch, we kept the pace respectable between intervals and on the cooldown as well. It's been awhile since I've had a workout of this type, they've all been short and fast lately. Feels good to get out there, just hammer and try to hold it. Legs were feeling decent on this workout, not outstanding by any means though. Not entirely wasted at the end of the run though, but a good first workout back. |
10 |
| Monday AM: |
Orange Line. Got up and headed out without checking the temperature, wound up in just shorts and a tshirt in 30 degree weather. Got pretty cold. Legs were a little heavy, not moving so well this morning. The semester's winding down so the work is ramping up, not the best time to be training. At a minimum I loosened the legs up for this afternoon's workout. |
3 |
| Sunday: |
BC Reservoir with Summit add on. Headed out around 1PM today, weather was pretty nice. Legs were pretty sore though, couldn't really get them moving at all today. Felt decently quick up through Summit Ave, climbed the hill pretty well and then things fell apart for a bit. Struggling pretty much up until the Reservoir. Heading around the top of the levee I was feeling pretty good though. The legs were coming back to me and I was able to get moving again on the way back home. Kinda strange run, how the legs left and then came back. Heading back up to 70M this week, got a pretty good start on the week today. |
10 |
Day |
Round Up |
Miles |
| Week 01
11/28-12/04 |
Just another week of trying to extend the taper. Felt pretty good on Tuesday, took a few to get used to the tighter turns and 200m oval, but I was really clipping at the end of the workout. Rest of the week was just a bunch of easy mileage. Tried to keep the pace moving along, but I don't know if I did a good job with that. The hip wasn't a big problem for the most part, only sore when I'm walking around. The race went pretty well, need to work on dropping a fast mile at the end though, it was right there for me and I didn't have it on Saturday. Still, very encouraged by how things went, time to put in some solid miles for awhile and get ready to go racing in January. December Miles : 28 |
55 |
| Saturday: |
5000m at Husky Carnival, Reggie Lewis Track and Athletic Center. Ran 14:52 and got fourth place. Pretty solid run through 4k but the wheels really fell off on that final k, the time was coming along well, but then I put a couple 73s back to back and that was the end. Still, the whole thing felt relatively comfortable, managed to open a gap without much effort, very encouraging for when the season starts up in earnest. Warmed up 2M by myself in Roxbury, cooled down 3M along the Orange Line tracks with some of the guys who came out to watch me run. |
8 |
| Friday: |
Grass Loops. More soft surfaces, hoping this will let the legs recover a little more and feel good tomorrow. Running at a decent clip, but not pushing the pace at all. Really just stretching out the legs. Felt pretty good during strides afterwards. |
4 |
| Thursday: |
Grass Loops. Got started around 4:30 today, decided that the grass was a good idea, hopefully give the hip a bit of a rest. Started out at 5:57 for the first loop and worked that down to 5:25 near the end of the seven loops. Legs feeling pretty good, able to get the heels up a little and put some decent speed into the run. Not flying around Briggs by any measure but hitting a solid pace. Felt really fast on the strides afterwards. Weather continues to be amazing, still in the 40s. Grass was a little wet in places but nothing disruptive at all. Stretched out for awhile then watched the milers run their workout, then hit the foam roller and 12 minutes in 55 degree water before calling it a day. This race has snuck up on me to a certain extent, because of the final academic push this week, need to take some time tomorrow and really focus on running well on Saturday. |
6 |
| Wednesday PM: |
Fresh Pond. Legs were pretty junked up today, didn't get moving well at all. Wasn't that excited about rolling this one though, so I was happy to keep the pace slow. Don't know what's up with the legs. They were feeling alright after the workout yesterday, guess I didn't cooldown well enough. Focused on putting in some good strides and stretching afterwards, hopefully that'll help out. Still have pretty decent turnover on strides, just not out on the roads yet. Hopefully a couple easy days will iron out the problem, gotta be ready to go on Saturday.Rained most of the day, but it was dry for the run, the rain had been stopped for an hour or so, some puddles but nothing on the sidewalks. Mid 40s still, first day of December and I'm cruising around in shorts and tshirt. |
7 |
| Wednesday AM: |
Orange Line. Took a few minutes to get moving this morning, slept 6+ hours but I was pretty tired this morning. Legs got loosened up eventually but never really came to me. Starting to rain a bit, but weather was still good for running. |
3 |
| Tuesday PM: |
5x400 65, 65, 65, 65, 66 (window 65-6); 6x200 30, 30, 31, 30, 30, 30. Supposed to run 6 quarters, but I was timing myself and don't really know what happened, but I lost track/forgot how many to run and skipped the last one. Workout was designed to get the legs moving again, get what Coach called my "indoor legs" back under me, and that was accomplished without the extra quarter. Took a couple to get into the swing of things, was running 33-32 for the first two quarters, then the first 200m started speeding up, hit 31.5 on the 5th one and then wound up relaxing a bit too much. Felt decently quick on the deuces, focusing on getting the heels up and staying light on my feet, moving around the track without much effort today. Think I've got the legs sufficently tired to have me ready for Saturday, which was officially approved by the Athletic Department today. Like the way I've been feeling, like how things went today. Warmed up and cooled down with the standard 2M loop. I've had about enough of this low mileage crap though, ready to start putting some real numbers in that right hand column. November Miles : 256 |
6 |
| Tuesday AM: |
Orange Line. Slept about seven hours last night, feeling a lot less tired this morning. Legs were alright today, didn't get moving very fast, but I think I got loosened up enough for tonight's workout. Things are feeling good. |
3 |
| Monday PM: |
Fresh Pond. Got back to Boston about 2PM today, spent a few hours finishing a paper and then hit the roads about 5PM. Feeling good from the start, legs nice and loose. Getting some pretty decent turnover and most of the run slid by quickly. Wasn't forcing anything, wanted to just get in a good run and stretch the legs out after travelling and working all day. Sped up a bit down Mass Ave, have no idea how fast it was today, left the watch at home by accident. Weather was gorgeous, up around 50 degrees, perfect for just shorts and a tshirt. Flying around the track on strides, feeling really fresh and fast still. Hip didn't bother me at all, not even on the turns upstairs, which is encouraging. Put in some good time on the foam roller, think I should be alright. |
7 |
| Monday AM: |
North along Lake Drive. Woke up after 6 hours of sleep, this vacation hasn't been too restful. Was feeling tired when I woke up but the legs were fine out on the roads. Hip was a little sore at the very start, but I stuck to the grass more or less and things worked out fine. Heading back to Boston this morning, but will be back home in just two weeks. |
3 |
| Sunday: |
Art Museum backwards. Out the door by 10AM, been doing a good job of getting started on the run as soon as I wake up. It was mid-30s today, not too bad for running. Legs still turning over well, but didn't have the speed that I've enjoyed of late. Kept it relaxed for the first half, got to the turn at 25, ran it in 22 yesterday. Started to speed up along the Lakefront, but the legs weren't feeling all that great. Managed some decent speed, and climbed the hill up to Lake Drive pretty well. Started out around 6:30s and held it there for awhile it seemed. Managed to drop down to 5:40s over the last bit though. I guess right now I'm entered in the meet next weekend, but the Athletic Department hasn't approved it yet, so we'll see what happens. |
8 |
Day |
Round Up |
Miles |
| Week 00
11/21-11/27 |
Really a bi-polar week. Started out relaxed and not running at all, decided to race and started running, and wound up fully committed by the end of the week. Entirely aimed at extending the peak, so a lot of shorter, faster runs this week. Still getting great turnover, legs are feeling good and I'm anxious to lace 'em up and get on the track. Dealt with the lack of sleep alright, no ill effects that I can feel. Only thing nagging me is the right hip, but that's not a problem when I run, so we'll see. One more week of this short stuff. November Miles : 229 |
37 |
| Saturday: |
Art Museum Loop. Out the door a little before 10AM, slept almost 9 hours last night. Feeling pretty tired at the start, but that passed pretty quickly. Started out at 6:20s with the legs feeling really good, really rested. Still getting great turnover, not straining or forcing the issue. Not even really thinking about what I'm doing, they're just turning over on their own. Moving along the Lakefront really easily, started picking up the pace when I got up on top of the bluff. Saw Mr. and Mrs. J just past their place, stopped to say "Hi." Worked the pace down into the 5:40s by the end of the run. Great weather, mid 40s with a little mist. Great day, great run. |
8 |
| Friday PM: |
St. Mary's Loop. Went about 9PM tonight, weather was a balmy 45 degrees, tshirt and shorts weather. Legs still feeling really fresh, getting some good turnover. Started out about 6:30s and worked my way down to 6:00. Taking it easy today and not forcing the issue at all, letting my legs dictate the pace. Hip not an issue, but it's still sore walking around sometimes. Need to talk to Tom on Monday and figure out what this thing is, I guess. I could get used to these 5M runs, they're over before you even get started. |
5 |
| Friday AM: |
North along Lake. Out the door a little after 9PM, slept about 7 hours last night, starting to feel a little more rested. Hip had been sore on and off yesterday, but no problems this morning. Made an effort to stay on the grass instead of the sidewalk. Otherwise I'm feeling good, got loosened up and into the run pretty well. Didn't take the watch, so I don't know about times, but I was getting the heels up and getting pretty good turnover. |
3 |
| Thursday: |
Silver Spring Loop. Out the door slightly after 8AM, with only 5 hours sleep in me because of a hellish night of travelling. Flight was delayed 5 hours in Boston, got to Chicago at 11:45, left O'Hare at 1:45AM and got home at 3AM. Felt good despite the lack of sleep, was running pretty quick right from the start. Hit Port Road (roughly 3M) at 17:45 and the legs were starting to get a little tired. Decided against trying to put the hammer down, just focused on getting the heels up and maintaining form. That was pretty much the mantra for the rest of the run, just trying not to tie up. Still, I was moving pretty well despite not putting the hammer down. Hit the last two miles in 5:43 and 5:28, respectively. The thermometer in the kitchen said it was 25 degrees at the start of the run, and the two bank clocks I saw said 25 and 28. First cold run of the year, put on the long sleeve and hat and gloves. Really good run, felt great at the end. Hip wasn't a problem ever, which was surprising, but it locked up about half an hour after I got home and still hasn't quite loosened up. Don't know what's going on with that. |
7 |
| Wednesday PM: |
Out and back along the Freedom trail. Out the door before 3PM today, in order to make my flight home for Thanksgiving. It was raining the whole time and got pretty soaked, but was able to really get moving. Since we're keeping the mileage low for the next two weeks, not enough time to build up, I'm working on getting the miles in with some speed. Built up down the Mall and was really moving as I hit the Common. Felt great the rest of the run, running right around 6:00 I'd guess, maybe a bit under at the end. Didn't have to force the pace too much, found myself slowing a time or two but jumped back on it right away. Wound through the North End, past Old North Church and across the bridge before turning back. Ran 18:00 and 17:00 back, so maybe it's slightly short. Legs still good. |
6 |
| Wednesday AM: |
Orange Line. Out the door a bit before 9AM, legs not quite as tired as normal, surprising since I only slept 4 hours last night. Able to keep the hammer down a bit, at least more than most morning runs. Right hip is sore at the start but gets warmed up pretty quickly. Need to stay on top of that. |
3 |
| Tuesday: |
Longfellow-BU Loop. Headed out the door right around 6PM, weather was great. Pretty dark along the Esplanade but I was able to get moving without a problem. Legs still feeling really strong, they had pretty good turnover despite the two days off. Time to burn off all the crap I put into my body the past two days. |
5 |
| Monday: |
Another day off. Thought about running but decided against it, mostly because time got away from me. Talked to Coach though, decided to run a 5k at Reggie Lewis on December 4, so I'll be running 7-9M a day from now til then, try to extend the taper a bit and take advantage of my current fitness. If I can throw down a 14:58 for the last 3M of Twin Brook I ought to be able to move around an oval pretty well for 5000 meters. |
0 |
| Sunday: |
Nothing. Travelling back to Boston most of the day. Feels good to take a day off. |
0 |