| Tuesday: |
6x400 67, 69, 66, 65, 67, 67 (window 67-8); 6x200 30, 32, 30, 31, 31, 32 (31-32). Had 200m (<2:00) between the 4s, typical rest between deuces (<:45) and 400m (approx. 3:00) between sets. Did the typical 2M warmup, cooled down with a Harvard Square Loop. Feeling pretty good today, everything was under control and at a moderate pace. Wasn't really too juiced for this workout, everything was easy today. Carlos and Chris were out in lane 2 and I was by myself in lane 1, get out in 16+s, 34+ then try to keep everything under control at the finish. Deuces were really light, coasting the entire way. Didn't have an AM run today because I had some early meetings and then class, no opportunity to add on. Not a big deal though. |
8 |
| Sunday: |
Out and back to Centre Street along Marathon Route. Ran about 2PM today, warm and really humid out, I was sweating my ass off by the time I turned around. Feeling pretty fresh today, after a mile or two the legs loosened up and I really started moving. Got going pretty quick down Heartbreak Hill and such, turned around at 38 minutes flat. Kept it relaxed on the way home, that is I didn't try to push the pace, just let my legs move fast and got some decent turnover. Thought I was running about the same pace and that I was just hurting a lot because things haven't been going very well for me, but I made it back in 35:00, which explains why my legs were so tired near the end of the run. I was drenched in sweat when I got back home, so I jumped in a cold shower for a few minutes, which felt really good. This week'll be pretty much identical to last week, with a bit more homework to take care of. Really need to get on top of things early, otherwise things could get messy. Gearing up for another steeple at All New Englands, at Northeastern. I've had some good races on that track, time to turn things around. |
12 |
Day |
Round Up |
Miles |
| Week 07
4/25-5/01 |
I really thought this was going to be the week that I turned around this God-awful season. I've been hurdling much better, stuttering a lot less, and I'd put together a couple good workouts in a row. Mileage keeps dropping, just gotta hang in there and things will turn around. I do need to work on being more aggressive during races though, I've been just sitting around too much this season. May Miles : 9 |
60 |
| Saturday: |
Steeple @ Div3s. Felt alright during the warmup, but really tight as we were standing around waiting for the gun. Pace was fast from the start, Ferenc opened up a gap that I never closed. Was hurdling pretty well, but something got to me over the last 3 laps and I started falling apart. I was really thinking that I'd put together a good one today, not quite able to do that though. Wound up running 9:39 for third place, Wills from Williams passed me after the final water jump. Watched Brewer's 1500 then headed out for 5M with Ferenc. |
9 |
| Friday PM: |
Drove up to Williams in the afternoon, got there about 20 mins before Thad's 1500 in the dec. Changed quickly and ran for 10 mins, then watched Thad lock up 3rd place, then headed back out for another 10 mins. Felt pretty good during strides, nice and loose. Pretty hot out there, no clouds the sun just beating down. Need to make sure I drink a lot of water tonight. April Miles : 276 |
3 |
| Friday AM: |
Orange Line. Feeling pretty good this morning, coasting at a decent clip, not working at all, just letting my legs flow. Pretty hot out there, need to drink much more water. Slept about 8 hours last night, HR was 44BPM. Woke up midway through the night and had some trouble falling back asleep. Bus leaves at 1PM today, time to get focused. |
3 |
| Thursday: |
BU Loop plus an Infinite Loop. Feeling pretty good today, was lazy this morning and slept through the alarm so I had to scratch the AM run and the mileage was a little lower than I would have liked today. Just keep reminding myself that I'm tapering. Beautiful day outside, warm and sunny perfect for a short run. Got back, stretched out for a bit then did a few 10-12s. Still a little rusty, I think I'm taking off too close, but it'll sort itself out during the race. Went inside and sat in the cold whirlpool for 12 minutes before calling it a day. |
4 |
| Wednesday PM: |
Orange Line to the Common, Fiedler Footbridge to Longfellow to MIT. Feeling pretty good today, Wildman and Nolan joined us for the run, so as always the pace was a little quicker thanks to Wildman. Legs felt really solid, I was a bit tired today, largely due to waking up so freaking early, but it didn't really bother me too much. Felt pretty quick during strides, nothing blazing though. Did a mile over hurdles afterwards, felt a lot more confident going over them, just need to accelerate into every barrier. Stretched out for awhile then headed home. Pretty easy day today. |
6 |
| Wednesday AM: |
Grass Loops. On campus early yet again, headed out to Briggs Field about 9AM for a couple laps. Really tired this morning, slept about 6 hours, HR was 43BPM. Field was pretty soggy, I checked last night and this has been the wettest April on record, by nearly half an inch, with three days to go. |
3 |
| Tuesday: |
8x400 67, 67, 66, 66, 66-low, 67, 66, 67, 67 (window 66-68); 8x200 all 31s. Had 200m between the 4s, regular rest between deuces and 400m (~3:00 between sets.) Regular 2M warmup and Harvard Loop cooldown. Awesome workout today, feeling really keyed-in, whole workout was just comfortable. Probably had another 2-3 seconds on each 400, but that wasn't the point of today. Got out in 16-mid and 32-33 for every one and just coasted home. Got racing a bit on number five, but otherwise everything was under control. Deuces were the same, just kept hitting 31s, got out well and took it easy over the last 100m. Workout was a real confidence booster, felt so easy that my fitness has to be there. Pretty sunny and a bit muggy at the start of the workout, but dark clouds rolled in near the end of the workout. During warmup strides there was one corner of the track where you could see your breath, due to some inexplicable weather phenomenon. Skies opened up during the cooldown. Rain would have been appreciated during part of the workout, but combined with the cool wind off the Charles it wasn't that pleasant. This has to be one of the wettest Aprils in Boston's history, it's been raining like every day. Slept 7+ hours again, HR was 42BPM last night. Too lazy to get out the door this morning, slept a bit later than I should have. |
9 |
| Monday PM: |
Docks with Nolan in the rain. The rest of the guys wanted to run shorter, so it was just me and Sean today. Locked into a comfortable pace from the start, legs felt really good today, really fresh. Nothing much happened today, just another day of logging miles. Pace was pretty consistent throughout, right about 6:30s I'd guess, a little faster near the end. Didn't feel any great need to hammer, given the workout tomorrow and championship on Saturday. It's time to run smart. |
8 |
| Monday AM: |
Orange Line. A little cold outside and raining, but not so bad for a three mile run. Feeling pretty good this morning, HR was 43BPM and I slept 7+ hours. Trying to get myself back in the habit of AM runs for another week or two. |
3 |
| Sunday: |
Jamaica Pond from home, then across the BU Bridge and onto the warmup loop. Instead of turning right though, I stayed on Brookline, which hooked up with Mass Ave by The Middle East. Took Mass Ave to Comm Ave. Added on a bit around the T stop along the route, found a nice gravel path but it only lasts half a mile though. Really dragging today for some reason. About 30 minutes in my legs just got really tired. Was moving pretty well, nice and fluid the whole run in fact, but just tired. Have to check the HR tonight, got a good night's sleep last night, hopefully one more will make the difference. Everything was set up beautifully though, cool weather but sunny, running about 2:30PM and in a good mood. Planned on doing a couple hurdles on the track but the legs were so I tired I said screw it. Need to drop a fast one this weekend. |
12 |
Day |
Round Up |
Miles |
| Week 06
4/18-4/24 |
A good workout, but a crappy Saturday personally. Again, the team stepped up big in the meet we had been focusing on. This season's been a bit strange, since I'm so accustomed to having a deeper team. Satisfied with how the 1500m race went, but still need to work on that 5k. I've been under 16:00 once this season. Absolutely disgraceful. This is quickly becoming the season from hell. Got some time to turn it around though, the big stuff is still ahead of me. April Miles :: 225 |
62 |
| Saturday: |
1500m in 4:14.20 and 5000m in 16:06. Feel strange about the meet today, really glad that the team stepped up to a man and secured another NEWMAC title, but had really thought that I'd turn things around today. The wind was blowing pretty strongly on the track today, so the plan was to let Panetta take the fore in the 1500. I had been planning on trying to blow the race up with 700m to go, but the wind was right into our faces down the backstretch, so I had to revise the plan a bit. Got out comfortably, wound up running 72-76s on the first 400, I've heard various splits, before the pace picked up. I was wondering why it felt so easy. All the sudden the legs were moving and I couldn't close on the leaders down the homestretch. But then we bunched up again down the backstretch and with 600m to go I swung wide into lane 3 right after Brewer slid into lane two and I just started to move. I knew my only shot was to make it a long drive for home, but I didn't get moving enough. Verbal came up next to me with 400m to go, then he and Dawson passed me around the curve. Panetta and Rowell from Babson went past with 250 to go and Brewer with 200 to go. Then we were out of the wind again and my legs got back under me. I caught the Babson kid with 80m to go and Brewer with about 10m to go and outleaned him at the tape. Despite his taking me to lane three and giving me a forearm, I edged him out by .03s. Now that I'm 5-2 against The Army I wonder if I'll get invited to join. My inability to get injured and my uncanny ability to finish seasons probably doesn't help me too much though. The 5k was supposed to be a workout, hang around until 6 laps to go and then hammer the rest of the way home. We were running 80s and two kids got away, I expected them both to fall back so I didn't worry too much. Khatch went with 8 to go, then with 2400m left I started running "fast." Ran 72, 76, 76, 78, 79, 72 to close out the race. Looking back I should have stayed closer to Kambera instead of letting him open up 100m on me. Still, I should have been able to catch him, he had less than 20s on me and was running 75s, that's just holding 72s per lap, roughly. Need to figure this out. Cooled down 2M before showering and catching the bus back home. |
10 |
| Friday: |
Harvard Loop. Ran at 4PM with DiGenova and Nolan, so that I'd have time to get home and make some dinner before the bus left at 7:30PM. Feeling pretty decent today, nothing very exciting happened. Just taking it easy and talking with Nolan about the Penn Relays results. Felt decently quick during strides, not blazing though. Going to need some speed for tomorrow's 1500. |
4 |
| Thursday: |
BC with Nolan. Carlos and Fidkowski turned off early, so it was just me and Nolan for the majority of the run. Taking it really easy today, resting up for this weekend. Legs felt pretty good, got a little tired when the pace dropped too slow, but picking up the hells made the legs feel a lot fresher. Strides afterwards were decent, nothing blazing though. Did a couple 10-12s, a little bit rusty at those right now though. Stretched out and then sat in the cold whirlpool for 12 minutes. |
7 |
| Wednesday PM: |
Castle. Ran the old school route, coming back by Bunker Hill Community College. P-Rock showed up again, I guess he thinks he's in shape, I'll believe it when he shows up for a workout. Brewer came along too, but he and a few guys turned back early to cut the mileage back. Legs were feeling alright, but made a concerted effort to keep it under control. Ran pretty slow, shade under 7 min pace throughout. Got back to the track and ran a mile over hurdles, most of them were really crappy, but nailed the last one. Started doing some hurdle drills but it tweaked my left hamstring, the one that cramped up during the night last week. Went to Sports Med to stretch out by myself and then called it a day. |
8 |
| Wednesday AM: |
Grass Loops. On campus early again, headed out to Briggs about 9AM. Feeling alright, legs a little heavy and tired, which is to be expected after yesterday. Slept about 6 hours, HR was a bit high. Was running back on my heels a bit too much. Starting to get focused in on this weekend's goals. |
3 |
| Tuesday: |
6x400 63, 6, 4, 5, 5, 6 (window 65-8); 6x400 65, 4, 6, 6, 7, 6 (65-8); 4x200 nt, 29, 29, 28 (29-31). 400m rest between sets, 100m between 200s and across the field for the deuces. 2M warmup loop and Harvard Square cooldown. Feeling pretty good today, best I've felt since that fartlek in Florida during Spring Break. Everybody was riled up on the first one, I went through 100m in 15 and the guys in lanes 2-4 were way out front. 200m in 30+ and guys still ahead, closed well but a few guys were low 63s. Everybody adjusted back from then though. Was getting out in 15high to 16low and coming through the deuce in 32-33. I was running in lane one, Khatch was out in lane three and he was the only guy ahead of me after the first 200m, so I'd set about running him down. Over the final three quarters he faded earlier and I was all alone down the homestraight and had problems keeping it together. Not too pleased with how I was feeling over the final 50-100m, don't know what I can do about that though. Deuces were no problem at all, got out fast and switched gears about 80m in, coasted the final 30m or so. Weather was a bit rough, hot and sunny, no clouds anywhere. Sports Med didn't bring the water out until the middle of the second set of 400s, could have used that earlier. It seems like the rest week last week really helped out, able to run aggressive and finally felt fast. |
10 |
| Monday: |
Fresh Pond plus an Infinite Loop. Gorgeous day outside, best we've had all year, temps nearly in the 80s. Nolan came along for the run today, kept it easy and relaxed. The group split in half around Mt. Auburn with half the guys running along the river and the rest going Fresh. First time I've done an Infinite in a long time. Felt alright during strides, still not that fast though. Legs weren't that tired today, but still kept it easy, running about 6:45s. Big day on the track tomorrow. |
8 |
| Sunday PM: |
Docks loop backwards. Waited until 6PM or so to finish up, feeling awesome tonight, relaxed and easy the whole way. For some reason it reminded me of runs back in high school, maybe just because of the springtime atmosphere. Anyways, I headed down through Downtown Crossing and decided to do old school Docks. Took the original bridge through the new SilverLine station and then hooked back up near the World Trade Center. Came back along the Harbor, past the FleetCenter but instead of turning to Longfellow I headed up Temple (St? Ave?) straight at the Capitol. Took Common-Garden-Mall home, usual route. Figure I cut off approximately a mile, ran for 44 minutes. Things are off to a good start this week, need to stay on top of things and get my sleep. I've now run more than 10,000 miles as a part of this program. |
7 |
| Sunday AM: |
Ran over to visit Coach with a prefrosh, then set off down the Charles to Longfellow and across the bridge to Beacon Hill. Up and over the hill, into the Commons and down the Mall. Wound up taking 35 minutes, running pretty relaxed and easy this morning. Only slept 5+ hours, going to take a nap before finishing up the mileage later in the day. |
5 |
Day |
Round Up |
Miles |
| Week 05
4/11-4/17 |
Accomplished the week's goal of resting and letting my body recover. Outside of Wednesday's workout, everyday was easy. The couple extra days in the pool helped out a lot, the mileage total is slightly lower because of it, but that doesn't matter so much. HR has fallen back down to 44BPM and I've been sleeping a lot more, things are really starting to come around. Forgot to mention that Wednesday night/Thursday morning I was awoken by the most painful hamstring cramp I have ever experience. Only the left one this time, but after I thought I had my leg straightened it continued to ache, I thought initially that I had actually injured myself. But the pain eventually subsided and I was able to go back to sleep. Hamstring hasn't hurt at all since then, it was tender during a stride or two, but that's it. Simulated 69 miles for the week. April Miles : 163 |
59 |
| Saturday: |
Fresh Pond. Bus left at 8:30 so I headed out the door slightly after 6:45AM. Beautiful day outside, perfect weather for running. Wasn't feeling all that tired, although I slept much less than I would have liked to. For some unknown reason I was feeling like crap this morning though. Started from the house, by the time I got to JFK Street I had to stop and stretch out my right hip and let the cramp in my heart subside. I felt really out of shape for those few minutes standing on Mem Drive while it hurt to breathe. Got going again after that though, stopped once more on Mass Ave to stretch out the hip, thankfully didn't have anymore problems breathing. Don't know why the hip was so tight today. Finished up and had to book it back to campus to buy food before heading to Northeastern to watch the meet. All in all a pretty good day. It always makes me feel good to get a run out of the way before 8AM.(69) |
10 |
| Friday: |
BU-Science. Everybody turned back at the Harvard Bridge, so it was just me and Wildman for the majority of the run. We took the city streets to get to the Science Museum, so that bumped up the mileage a bit. Legs were feeling a lot better than yesterday, hopefully things are coming around. Haven't talked with Wildman in awhile, it was nice to catch up with him, really relaxing run today. Felt absolutely flat during strides when we got back to MIT though, that was kind of a let down. Just gonna keep plugging away at it.(59) |
7 |
| Thursday: |
On Driver's suggestion we ran Jamaica. Wound up splitting into two groups as Driver, Brulois, Carlos, Fidkowski and I pulled ahead. Not feeling amazing so I kept a lid on it today, wound up being a good decision. HR was 44BPM last night and I was feeling good for the first couple miles. About 30 minutes in on the way back from the Pond I thought the wheels were about to fall off. Loosened up by 40 minutes in though, but by then I was running back to the toilet at MIT, so the run didn't end too enjoyably. Wound up running 56 minutes, right about 7 minute pace I'd guess. Did some strides, stretched out and hit the cold whirlpool again. Planned on doing mile over hurdles and 10-12s but the legs are so beat up I'm putting that off a day or two.(52) |
8 |
| Wednesday: |
2 sets of 8x400. 66, 5, 6, 6, 6, 6, 7, 6; 68, 6, 7, 7, 7, 8, 7, 7 (window 65-68), 100m rest between 400s, took 500m between sets (4:00) to let the HR drop to about 120BPM. BU Loop warmup and cooldown. Feeling decent from the start. Coach warned against pushing too much, so I was a little cautious until I found a rhythm that suited me. In my head I wanted to get out in 32-33 and run the first set in 65s and the second in 64s, didn't quite happen today. Normally opened with 33+ and held on around the turn, things would get tough with 50-75m to go. It was raining slightly, so the track was covered in puddles and my shoes and shirt quickly became very wet. Lost the shirt after #4, the same time Coach told me to stop the workout if I felt any "unusual pain." Got through the first set alright, not feeling too bad. Scheduled to have 400m between sets, but Coach said take as much as I needed, so I added on an extra 100m. Not quite aggressive enough on the first one back, came through 200m decently but faded on the back half. From there things went alright, calves got pretty tired, maybe because of the extra water I was carrying in my shoes, I don't know. Could have really killed myself over the last 100m of each interval to take a shot at 66, but I was hurting enough as it was. Pleased with how things turned out, stood in the cold whirlpool for 15 minutes afterwards to try and get my calves to feel better.(44) |
10 |
| Tuesday PM: |
Ocean. Scheduled to have a workout today, but Coach and I decided to delay it a day and not race this Saturday in an effort to get me fully recovered and ready for championships. Headed over to South Boston with Brewer in the rain instead. Decently warm though, ran in short sleeves and gloves, nice relaxing run. Had to keep myself under control though so Brewer and I didn't start blasting away, which we could have easily done. Did a couple strides on the indoor track which reminded my legs they weren't all the way recovered, still feeling sore/tight/tired in the higher gears.(34) |
9 |
| Tuesday AM: |
Pool. Headed over to campus before my first class to get some pool running in. Went for a solid 20+ minutes, we'll call it 3M. Legs still sore and aching, HR was 44BPM though, which is encouraging. (25) |
0 |
| Monday: |
Fresh Pond. Quickly fell behind everybody, slogging through a really slow and painful day today. Finished up at slightly over 7 minute pace, this has been a really bad downswing. I know backing off and getting in the pool is the right thing to do, but it hurts to not just gut it out and run through it. I guess I can be pretty stupid and stubborn at times. That said, I got in the pool for a simulated 3M when I got back to campus. Had to cut stuff short because I was meeting with a group to start our design project at 7PM. Stood in the cold whirlpool for approx. 10 minutes before leaving though. (22) |
7 |
| Sunday: |
Docks and 4M in the pool. Walked over to the Z Center midday for the run as Brewer was heading to Fenway for the game. Ran Docks really slowly and then got in the pool to add on 4M and simulate a 12M day. Legs still feeling really messed up from last week, I guess I can't get by without sleeping anymore, body's no longer accustomed to it. Need to stay on top of things more, have to be more diligent about working. Nice day for running though, too bad I was crawling and couldn't go more than 8M. Felt alright in the pool, quads pretty tired. Haven't been in there since November. Going to track simulated mileage for this week, since I'll be in the pool at least a few more times. (12) |
8 |
Day |
Round Up |
Miles |
| Week 04
4/04-4/10 |
April Miles : 104 |
74 |
| Saturday: |
5k at home in 15:32. Disastrous race, really a poor performance. Felt pretty good during the warmup, didn't get many strides in but was ready to roll at the gun. Got out slow and found myself in the back of the pack. Moved up into top 5 after 200m, came through 400m really slow and nobody was picking it up. Took the lead for a lap after 800m passed, relinqueshed to Brigham and the Tufts crew moved ahead of me. Just sitting behind them logging laps, they started to move with 6 laps to go and I sat. Couple Bowdoin guys passed me and I sat. Finally with 800m to go I picked it up enough to hold off Brulois and a few others, but not a good showing. Cooled down 5M with P-Rock, Brewhaus and Verbal. Spent a lot of time stretching out and using The Stick. Coach's advice is to take it easy for awhile, HR has been up recently, thinking about getting in the pool tomorrow. |
10 |
| Friday: |
Fake Fresh. The whole crew stuck together on this one, P-Rock showed up and came with us too. Legs feeling decently recovered, felt fast during strides especially. |
5 |
| Thursday: |
Fake Fresh. On Coach's advice I'm cutting mileage back drastically leading up to Saturday, hopefully something good will happen because of it. Legs not feeling too badtoday, ran at about 3PM by myself, then did a mile over hurdles on the track before heading home to finish up the last of my work. |
6 |
| Wednesday PM: |
5x800 2:19, 20, 23, 25, 26 (window 2:18-22); 5x400H 73, 3, 5, 6, 6 (72-74); 4x200 30, 31, 31, 31 (29-31). Supposed to be 5x200 but Coach cut it short since I was clearly struggling with the workout and the deuces kept getting slower. Rest of the crew had 4x8,4x4,4x2 so I did the majority on my own. BU Loop warmup and cooled down with a grass loop. Pretty crappy workout all around. Legs felt dead as I got to the starting line for the first half and my stomach was queasy from the start. Not running aggressively at all, getting out in 70, 71s for the first quarter and picking it up over the last 200m just to hold off Carlos. The last 800 I ran by myself and it was just a pathetic interval. The 400s I was also not agressive on in the least, jogging around the track almost and hurdling very poorly. Tried to get myself psyched up for the deuces, but it just wasn't happening. I'd get out decently but about 125m in my legs would start to burn and my speed would disappear. Unfortunately, there's still a lot of work left to be done, and it doesn't look like I'll be able to sleep nearly as much as I would like. |
9 |
| Wednesday AM: |
Grass Loops. Was on campus early again for another meeting, been working my ass off to finish my homework and only slept a couple hours. Legs pretty much dead out there this morning, cut it short because I was hurting so much. We'll see how things go this afternoon. |
3 |
| Tuesday PM: |
Fresh Pond around the Pond. It was another windy day, so I tucked in behind Khatch to exact a little retribution for yesterday. Things spun out of control from there. I was feeling good and my legs didn't notice the increase in speed as we headed up the river, got to JFK Street in 14 minutes again, but I was feeling good I I stuck right on him. It was kind of fun actually, didn't have to think at all, just sit right behind him. Kind of like having my own personal Brewer, except quiter. Don't think we said one word the whole time. Rode him all the way around the Pond, legs starting to get a little tired by the time we got to the auto dealership. Heading up the hill I backed off a bit and he opened a gap on me, and my first instict was to let him go, knowning I have a big workout tomorrow. But then I got stupid and came back on him and we went flying down Mass Ave in 5:30s or so. Wound up dropping 53 minutes for the loop, going to have to gut it out tomorrow. |
10 |
| Tuesday AM: |
Science. Brewer surprised me and came along this morning, was feeling pretty good. We got moving pretty quick today, faster than I normally run my AM runs, and it got me pretty tired by the time we got back to the house. Stretched out a bit as Brewer bitched and moaned about being sore. Again, Glassbones was not receptive to my invitation to come run. |
4 |
| Monday PM: |
8x80s. Same workout as last week, wound up running a bit faster, nearly got to the BU Bridge this time, about 400m further than last time. On the way out the wind was blowing pretty hard and it was tough to get going fast. At the end of each interval my legs felt spent from fighting the wind, of course that punk Khatch was letting me do all the work and sitting right behind me, so I set about breaking him. I wound up pushing the rest a little harder and on number three was able to gap him. I slacked a bit on rest periods and he closed the gap slightly by the end of the fifth, from there on I was really working hard. The seventh interval was probably my best of the whole workout, started tying up a few times but managed to relax and let myself run fast. Pretty spent at the end of the workout, went down to Longfellow with Khatch for a cooldown. Did a few barefoot strides and went over a hurdle a few times, then stretched out. Right hip had a dull ache during the cooldown, didn't hurt during the workout though, so I iced it down in the trainers afterwards. This was the kind of day I was needing, a little surprised I was feeling good because I ran so late last night, hopefully I'm starting to get in shape. |
9 |
| Monday AM: |
Orange Line. Woke up incredibly tired, despite sleeping 7+ hours. HR was 44BPM overnight. Hip was pretty sore, guess I didn't stretch out well enough after yesterday's run. Loosened up a little bit, need to keep stretching it though. Legs pretty tired, not surprising though, after yesterday's run, especially since it was so late in the day. |
3 |
| Sunday: |
Out and back along Comm. Ave to the Johhny Kelley statue. Waited a long time to run today, for no apparent reason, just doing a bunch of chores all day. Out the door about 7PM, feeling great for the first few miles. All the way past BU I was running effortlessly, decided I'd just run comfortably out the the statue and hammer on the way home. About 35 minutes in the hip started to ache a bit. This had disappeared for awhile but I guess it's back now. Going to have to keep on the ibuprofen and icing, not worried about it though. Able to run on grass for a few miles out to the statue and back, that was helpful. On the way home I had to take a pitstop at a gas station and the legs were feeling really good after that. Able to really hammer the final 20 minutes or so back home, wound up heading out in 46:30 and coming home in 44:15, which is pretty good since the final mile plus on the way out is down Heartbreak Hill, so after the turn I have to climb for awhile. Glad to get back to some real distance, hopefully I'll start to get in shape now. Would like to hit the next few weeks in 85-90MPW, feel like I'll be able to race fast at that volume and still do some solid work. |
15 |
Day |
Round Up |
Miles |
| Week 03
3/28-4/03 |
A much better week than last week, for sure. Felt pretty fast on the fartlek Monday, could have pushed a little harder I think. Solid run Tuesday and decent workout on the track on Wednesday. Didn't hit the times as well as I would have liked, but a decent effort in sloppy conditions. Rest of the week wound up alright, not too much work, able to rest up. Saturday's meet definitely eased my mind a lot. After the abysmal 5k earlier I was worried about my fitness, but the steeple went well and the 800 was passable, there's still work to do but it's not a lost cause, I don't think. April Miles : 30 |
80 |
| Saturday: |
Engineer's Cup 3000SC 9:37.89, 800m 2:03.07. Felt pretty good in the steeple, still stuttering too much, but it's coming around I think. Coach estimated that I'm losing 20s because of the stuttering and hurdling, gotta fix that. Experimented with stepping some of the barriers, Coach says it wasn't slowing me down noticeably, might be something to play with more. Tired a lot over the last two laps, hopefully better hurdling will alleviate some of that. Jogged a bit and put the legs up, then started stretching out to get ready for the half. Had less than an hour between the two events, felt pretty sore on the line. Got out slow and was near the back of the pack at 400m. Wanted to pick it up there but didn't, finally got moving with 200m left, kicked down Fivos and was closing on Carlos and Brewer but ran out of room. We all cooled down around the track and watched the rest of the meet. Really nice day, sunny and warm, a lot better than the rain that was predicted early in the week. |
10 |
| Friday: |
BU Science. Turned onto the Esplanade by BU and nobody came with me, did the rest of the run alone. Weather was decent finally, no more rain. Pretty good run, nice and short. Legs feeling alright, not amazingly fast but I'm content with where they are. Not much happening today, focusing on tomorrow's double. |
6 |
| Thursday PM: |
Ocean. And the rain keeps coming. It had been raining all day and I was quickly soaked through. Really not such a big deal, would have been a lot better if the weather was 5-10 degrees warmer though, my hands started to hurt over the final few miles. Legs not feeling too terrible though, stayed relaxed and just enjoyed the run. Got back to the track and did a mile over hurdles on the indoor track, timing was a lot better, still stuttered occasionally but felt like I was going over some pretty well. Did two 10-12s using the 30 inch barriers and the long jump pit, felt fine there. Stretched out and called it a day. |
10 |
| Thursday AM: |
Science. Don't think it's stopped raining since yesterday. Cold and wet, legs insanely tired. Can't explain this at all. Slept 7+, HR was 48BPM, just dying out on the loop this morning. Hopefully things will start picking up, going to make a point of eating more fruits and vegetables, honestly can't think of any reason I should feel so bad. Guess the workout yesterday took a greater toll than I thought. |
4 |
| Wednesday PM: |
2x1200 3:39, 38 (window 3:36-39); 3x800 2:21, 21, 23 (2:18-22); 4x400H 72, 72, 72, 73 (window 68-73). The windows are a little faster than what Coach assigned, they're what I was shooting for on each interval. Did a BU Loop warmup and Harvard Loop cooldown. Had a meeting after practice so I went early and did the whole thing alone. It'd been raining all day and it kept coming during the workout. Got out in 2:28 on each 1200, wanted to get out quicker but it wasn't happening, closed well though. The first 400 of the 8s was in 71 for each, fell apart on the last one though. Got out well through 200 but struggled with the final 600m, especially the last 300m. Hurdling was abysmal today, stuttering at just about every hurdle, couldn't get a rhythm going. Wasn't accelerating well and then I'd get too close to the hurdle and wind up having to jump way too high. Felt good for the first 2M of the cooldown, like I hadn't even run a workout, then it hit me hard as I made my way back from Harvard Square. March Miles : 251 |
11 |
| Wednesday AM: |
Grass Loops. On campus early again for athletics stuff, headed out to Briggs afterwards. Pretty tired, seemed to take a while to finish off each loop. Went over to the track and set up a hurdle to go over a few times. Timing's still off, couldn't get it feeling right. Did a couple and then called it quits. |
4 |
| Tuesday PM: |
Fresh Pond around the Pond. Legs were feeling pretty sore at the start of the run, so when Khatch pulled ahead I figured I was running slow. So I hooked up with him, well, set about chasing him is more accurate. Got ahead for a bit but then he came back and I was working hard just to keep him close. Got to JFK in 14:30, absolutely ridiculous, and he cut off before Mt. Auburn hospital to run somewhere else. Got things back under control for the rest of the run, legs pretty heavy the whole time though. Wound up running 55+ minutes for the loop, gotta be a PR. Hurdle drills afterwards, not feeling quite so good this time though. Couldn't get my timing down when I was trying to go over them. Tired legs couldn't have helped the situation. Went upstairs and lifted and did lunges, then called it a day. Iced my hip while shooting the bull with Brewer and Fivos. The hip was feeling good at the end of last week but has been acting up a bit since we got back from Fla., maybe just from the plane ride. |
10 |
| Tuesday AM: |
Science. Finally got my lazy butt out the door for a morning run. Haven't done a 4-miler in the AM for awhile. Woke up the newly healthy Glassbones but he's still on a walking program and refused to go with me. Hopefully this is a step in the right direction. |
4 |
| Monday: |
8x80s along the Charles. Ran to Eliot then came back on the Boston side, added on down to Longfellow to compensate for being lazy this morning. This workout went really quickly, and I was running pretty quickly too. Got stuck at a light at both JFK and Western Ave, otherwise no problems. Supposed to simulate 400-600m intervals, started faltering about 60s into them. Don't know why I'm feeling out of shape, like I've lost my edge, but maybe the extended taper eroded more than I expected. Definitely need to remedy this situation quickly. Should have gone for an AM run this morning, but the window to my room was open a crack overnight and the room was freezing when I woke up, did not want to get out of bed. |
9 |
| Sunday: |
Out and back down Commonwealth. Turned around after 36 minutes, wound up running nearly 12M. For some reason I thought Comm. Ave was shorter, not thinking clearly. Got up at 4AM this morning to get to the airport. Got home around noon, ran around 3PM. Legs felt absolutely horrible today, completely worthless. Tired and just feeling lik e I needed to lie down. Don't know what is up, hope it's just a bit of a downswing and things will pick back up soon, because I can't keep running like this. Gotta bump this up to 15M next week. |
12 |
Day |
Round Up |
Miles |
| Week 02
3/21-3/27 |
Pretty disappointed in the training this week. Botched the Sunday run and paid for that I think. Workout on Monday was decent but I feel I could have pushed it more. Wednesday was disastrous after the first mile, and legs were pretty much worthless after that. A completely wasted race on Saturday topped it off. Definitely need to work a bit harder when I get back to Boston, gotta get in shape. Mileage would have been in the 80s with a better Sunday run and a few more doubles. March Miles : 201 |
68 |
| Saturday: |
5k in 16:01. Ran 70, 2:21, 3:34, 4:47 then completely fell apart. Legs felt empty, that's the only way I can describe it. Cooled down 5M alone. |
10 |
| Friday: |
Coach wanted us to run on flat surfaces today, but that's easier said than done around here. Brewer and I headed back to the paved path we ran on Monday, but it was hillier than I remember it. Turned around after 16:30, Brulois and DiGenova caught up. The freshman picked it up on the way back a bit, but Brewer(!) hung back with me. Legs were feeling worse than I would have liked, surprised they haven't recovered much since Wednesday. Still, I feel like I can put together a good 5k tomorrow, hopefully there'll be guys running sub-15s and I can break away near the end. |
5 |
| Thursday: |
Went back to the construction site again. It was a lot busier today, dumptrucks going back and forth, so I had to come in a different way. Went back to the woods again, then found a dirt road alongside the construction site and ran that for awhile. Noticed some signs that indicated it was illegal to trespass on the construction site, so I was a little more careful when I got back on the site, and left pretty quickly. Legs feeling pretty good today, decent turnover, not too tired. More hurdle drills (which Coach said looked a lot better) and a few 10-12s before heading home. Went out bowling tonight, two crappy games before rolling 5 strikes in a row en route to a 198. |
10 |
| Wednesday: |
2x1600 4:53, 5:02 (window 4:50-4:57); 3x800 2:25, 2:27, 2:30 (2:18-25); 4x400 69, 70, nt, nt (65-69). Was supposed to run the steeple today, but I wound up being the only entrant, so I opted for a track workout instead. Had to go it alone since the rest of the distance crew had run in the AM. Tried to squeeze it all in before the start of the meet, but had to fartlek the final 2 400s. Felt like absolute crap today. There was a very stiff wind blowing into my face down the homestretch, legs were pretty spent after the first mile. Got pretty frustrated, wasn't able to run even at all, calves fatigued and just felt slow. Cooled down 5M on the cross country course around the track as the meet was going. Was keyed up for a steeple, looks like I'll have to wait until I get back to Boston now. |
11 |
| Tuesday: |
Wanted to run along a red clay road about 10M from the track, but couldn't get the logistics worked out. Wound up running along a sandy trail to a construction site, bummed around there for a while on dirt roads and wound up on some trails through woods right behind the construction site. Trails were pretty sandy, not the best footing but much better than running on pavement. Did some more hurdle work and a few 10-12s before heading home. Spent the rest of the day at Universal, unable to add on in the PM. Good day overall. |
9 |
| Monday PM: |
Brewer, Fivos and I set out for an afternoon run after sitting around by the pool most of today. Felt alright until my hip started aching. Wanted to go 5M this afternoon, scaled it back a bit. Was going to just do 3 like the milers, but it was 3+ when we got back to the hotel so I added on through the parking lots a bit. |
4 |
| Monday AM: |
7x2:00 fartlek. Drove out to the USA Triathlon National Training Center in the morning, they've got a pretty nice setup. Everything's almost brand new, and there was a paved bike path we were able to get on for the workout. Able to roll without stopping for traffic, much better conditions than yesterday. Workout went pretty well, hit the first few really well and tried to focus on rolling through the last couple, but it felt like the pace slipped a bit near the end. Started the final one at the base of a hill and spent a minute climbing, wiped me out pretty well. Did a mile over hurdles, feeling really uncomfortable going over them. Right hip is still sore, hurts occasionally during the run and stiffened up while stretching. Lifted and then iced the hip, going to start taking ibuprofen with greater regularity, hopefully that will fix the problem. |
11 |
| Sunday: |
Got on the plane around 6:30AM, got to the hotel a little after 1PM. Took some time to relax and let the heat subside, then went to the grocery store before running. As a result, we didn't head out until around 8PM and everything was dark. Hotel is right on a freeway, hard to find a decent place to run. Tried running alongside the highway, that didn't work out so well. Wound up running back to the hotel and running through the parking lots. It's a pretty big compound, so the parking lots were fairly expansive but it was still boring the hell out of me. My hip started to get tight and my knee was hurting and I was pissed off about having to run in a parking lot, so I called it a day after just 8M. Pretty disappointed in today's run, stretched out and passed out in bed without dinner. |
8 |
Day |
Round Up |
Miles |
| Week 01
3/14-3/20 |
Started the season off with a low mileage week, kind of embarassing. Let things get out of hand on Sunday and didn't run, week would have been low 70s were I not an idiot. Two solid workouts though, things have been feeling good. Looking forward to leaving this place where it snows at the end of March, we're heading down to Clermont, Florida, just outside of Orlando, for the next week. March Miles : 128 |
61 |
| Saturday: |
Ocean, the 1500 guys tagged along. Ran to campus from home first, then headed out on the loop backwards because Brewer and Fivos thought they might turn back early. Convinced them to man up and run some mileage so they stuck around for the whole loop. They take a slightly different route and demanded we stop at the top of Telegraph Hill to look at the view. Ridiculous. Anyways, rest of the run was straightforward and enjoyable. One of those times when everybody's running together and in a good mood because spring break started, lot of fun. Ran home after stretching out a bit. |
11 |
| Friday: |
Reservoir with Summit Ave. Started spring break today, pretty relaxed day. Forgot my hat and gloves at home, started off by running back home then down Commonwealth to hook up with the loop. Legs not so tired after yesterday, took some time and got decently recovered. Looking forward to the weather in Florida, that's for sure. |
11 |
| Thursday: |
2x1600 4:53, 4:55 (window 4:50-57); 3x800 2:18, 19, 19 (window 2:18-21); 4x400H 70, 73, 71, 72 (68-72). Wound up doing these indoors because of the recent snow, ran a very solid workout, plent of quality times. Ran by myself for the most part. Did a BU loop for the warm up beforehand and cooled down with a Harvard Loop with Khatch afterwards. Was afraid this workout wouldn't go so well because I was up late finishing a design project for 033 and only got 4 hours of sleep. Everything worked out though and I was feeling great. Hurdles didn't go so well though, still trying to get my timing back. |
10 |
| Wednesday: |
Fresh Pond around the Pond. Yesterday wound up dumping a few inches total on us, and it was snowing again when we left Johnson. Originally planned on runnign Reservoir, but Khatch changed my mind and I went Fresh again. A lot slipperier out today than yesterday, hit a patch of ice on the path around the Pond and almost went down. Got through unscathed though. Hamstrings were pretty tight at the start of the run but loosened up a bit as the run progressed. Got back in time for a team meeting so had to delay strides a bit. Legs were really sore and tight afterwards, wasn't able to get loosened up quite well enough. Did a few hurdle drills but legs were too stiff and tired to get in quality efforts, so I cut them short. Track workout tomorrow, rumour is that Coach is having the outdoor track plowed for us. I just love springtime. On the plus side, we also had a meeting about the spring trip, in just 4 days I'll be down in Orlando. |
10 |
| Tuesday: |
Fresh Pond around the Pond. Snow had been falling pretty hard when we started our run, but things were just a little wet, snow wasn't an obstacle. Locked into a good pace from the start, legs responded remarkably well, despite the hard workout yesterday. Had expected a bit of soreness but was able to hammer almost the whole run. Wound up finishing in 55 minutes, pretty respectable time for the loop. Originally contemplated doing the Pond twice, but changed my mind when I got there because the snow was blowing directly into my face and my legs were starting to tire. Need to pick up the mileage for this week though, but AM runs look like a distant possibility until I get this work taken care of. |
10 |
| Monday: |
3x5:00 fartlek along the river. Ran down to Eliot Street Bridge and tacked on to Longfellow afterwards because I was lazy this morning and didn't run. First effort was really good, got moving right from the gun and hung on pretty well. Brulois stuck with me through the first 2 or 3 minutes, it was nice to have somebody by my side. I eventually pulled away and finished up on my own. Near the end of the interval my legs were fading but I made an effort to get up on my toes and was able to pick it up a bit more. Was sucking wind for a bit, took 4:30 rest before the next one. Second effor was a lot of crap, got caught at the JFK Street Bridge halfway through the interval. Not really moving that fast, wasn't that hard of an effort. Took 4:00 rest before the last one which carried me under the BU Bridge and nearly under Storrow Drive. Pretty wasted after that one, trying hard to keep everthing in line and moving forward, legs really wanted to crap out on me. Didn't go over any hurdles when I got back to MIT, need to get in the habit of adding those after strides. Beautiful weather today, low50s or high40s. Went in just a tshirt and shorts and was still sweating almost right away. |
9 |
| Sunday: |
Slept until almost noon and didn't feel like getting out at all. Stayed in and worked on some stuff, including my program to predict the winner of the NCAA Tourney. |
0 |
Day |
Round Up |
Miles |
| Week 00
3/07-3/13 |
Started the week off with good intentions, but laziness kicked in on the back half of the week. Shouldn't procrastinate so much, that'd help out a bunch. Runningwise I was feeling decent, have a lot of work to do going over hurdles. Still unsure about the extent to which I'll actually be hurdling this season, kind of want to focus more on the 5k and run only a couple steeples for fun. We'll see. Not counting this week's mileage in the season total. March Miles : 67 |
28 |
| Saturday: |
Another lazy day. Got a big design project due on Thursday that I need to start working on, didn't feel like getting out there today. |
0 |
| Friday: |
Laziness today, pure laziness. Wasn't able to finish all the HW which put in a bad mood, so I watched CSI all day while laying on the couch. |
0 |
| Thursday: |
So much work tonight, have been putting off a bunch of homework that's due at midnight, have to program like crazy. |
0 |
| Wednesday: |
Docks. Ran at 9AM because I was on campus for an atheltics meeting at 7:30AM again. Got a lot of work to take care of tonight so I wanted to get it out of the way early. Went up to the track afterwards and went over a hurdle with my lead leg a few times, trying to get used to leading with the left, which I rarely, if ever, do. |
8 |
| Tuesday: |
Reservoir plus Summit Ave. Legs insanely sore from yesterday's hurdling stuff. Hip flexors and quads in particular. Legs loosened a bit during strides back at the track, more hurdles but not all the drills. Working on getting a rhythm and sense of timing back. |
10 |
| Monday: |
Fresh Pond, around the Pond. Ran right at the end of class, which was nice to not have to sit around so much waiting for practice to start. Getting to run in daylight was nice too. Legs feeling sore and tired right now, kinda sucks. Trying to lean forward more and stay on my toes as I'm running, instead of sitting back on my heels. Did abunch of hurdle stuff back at the track, first time in a while, my rhythm was all off, need to work at that a bit more. Official list released today, didn't get in. |
10 |
| Sunday: |
One more day off, then back at it trying to change my footfall. |
0 |