Day |
Round Up |
Miles |
| Week 11
5/22-5/28 |
May Miles : 243 |
46 |
| Saturday: |
5000m at NCAA D3 Championships in 15:11. Bad race, disappointing finish. No cooldown. |
5 |
| Friday: |
Loops around practice fields at Wartburg. Headed to the college in the morning to watch Uzoma throw the shot, so I got in my run while we were waiting for the event to start. Looped just outside of the baseball diamond and along the perimeter of some practice football/soccer fields for 20 minutes. Stretched out and ran my strides in the gravel parking lot because the grass on the fields was so long I didn't feel like I had any speed. Was forcing it a little too much on the early strides and I felt a little off. Started to relax more once I recognized that I was straining and felt a lot better, a lot more smooth. Good day, legs feel like they're ready. |
3 |
| Thursday: |
Out and back along the bike trail in Waterloo from the hotel. We were heading to lunch at noon, so I got out the door a little after 10am today. Legs were feeling alright, didn't get a really good feel for them though. Runs this short are hard to really get into a groove. By the time I was getting a feel for the run, it was over. It was a nice run though, the skies were clear and the sun was out. After a mile and half the path left the city and started running alongside the river. One nice thing about being out here in Iowa is that it's really easy to get away from everything and feel isolated, it's a lot like being up in Door County. Found a long enough stretch of sidewalk to run some strides on, still have that pop in my legs. Don't really like having to run strides on concrete though, I'm going to try to find some way to run them on the track or grass tomorrow. |
5 |
| Wednesday: |
Out and back from the track at Wartburg. Headed out on 12th Street NW, which became 205th Ave at some point in time. About 13:00 in I turned off onto Dakota Ave because it was a nice gravel road. Right as the gravel was ending I was able to turn onto 22nd Ave, which was also gravel. Kept on that until it ended, which was right at 23:00. Turned around and headed back. Nice to get about half the run in on gravel, instead of on the shoulder of the roads around Waverly. It was overcast today but decently warm and I was sweating pretty good by the time I was done running. Legs were pretty tired, I was able to run a decent pace but I definitely wasn't feeling very fresh. Strides felt great though, ran them barefoot on the SportTurf infield, which was really nice. Not too worried, since I still have decent pop during the strides, come Saturday I'll be ready to race. |
7 |
| Tuesday PM: |
Couple miles around Waterloo, IA. Got to the hotel around 6:30PM and I was out the door by 6:50PM. My shoes were still wet from this morning, which was enjoyable. Ran along the river for a few minutes, then found a bike path which runs along the highway and headed out on that. Not doing much really, just loosening up after a couple hours flying (including the 2 hours from BOS to ORD I spent sandwiched between Orji and Coach.) Once I got going everything was fine, clear skies and warm temps. |
3 |
| Tuesday AM: |
6x200 66, 7, 5, 5, 5, 5 (window 65-6); 2x200 27, 28 (27-8). Had 200m between all intervals and 10:00 between sets. Got up early this morning to get the workout in before the 11:45am flight to Nationals. Found out last night that I got in, but also that I had to be at the airport by 10:15am and we aren't getting to our hotel until 7pm. Got out the door a little before 7am, wisely took a long-sleeve shirt because it felt like 38 degrees outside. Warmed up 2M by running to campus and then on the grass, before stretching out by Johnson because the rain started falling as soon as I hit the track. Got out a little slow on the first one and had to haul the last 100m to hit the window. Was out a little fast on the second one and backed off too much over the last 100m. After that I was into the workout and found my pace. Started getting out in 16mid, 32mid, 49low for all the rest. Lost the shirt after the third one, it was getting too wet and just weighing me down. Not straining too much on these, probably less relaxed than I should have been though. The shirts were very wet and cold when I put them on between sets, but after jogging a little they warmed up and once I lied down and put my feet up I was fine. Did my best to just run fast on the twos, but I know I'm losing time at the start. Regardless, they accomplished their task by getting the legs turned over. Cooled down on the grass and back home, in time for some stretching and a shower before heading to Logan. |
6 |
| Monday PM: |
Fresh Pond. Got started about 3PM today, ran on my own because Sean was finishing up his thesis on tip clearance. Legs were feeling alright today, but I wasn't moving all that fast. The weather continues to be depressing, below 50 degrees and spitting rain as soon as I started running. Picked the pace up over the last mile or two, but for the most part I was just going through the motions and logging miles. Felt good on the strides, I'm not too worried about feeling slugglish right now. Stuck around to watch Verbal's workout and wound up freezing cold by the end of that. Stretched out and foam rolled in the trainers and then stood in the shower for a good while. The NCAA hands down their decision tonight, we'll see if they are kind to me this time. |
7 |
| Monday AM: |
Orange Line into Boston Common. Slept 8+ hours last night, still feeling tired when I got up though. Legs weren't that great this morning, but that doesn't really affect much on a 4M run. Pretty decent run, weather's still cool, below 50 at 9am today. |
4 |
| Sunday: |
8x400 70, 69, 67.8, 67.2, 66, 65, 64, 64.01 (window 70 for first, then 1 second faster for each.) Got up early this morning and started warming up around 10:15AM. Ran 2M on the grass and felt really tired and sluggish. I was glad that the window started out slow and gave me a chance to build into the workout today. Stretched out with Sam who had just finished up a run and waited for Sean to show up to time me. Legs started feeling better on the jog/strides before I started, but I still wasn't feeling so great. Did my best to stay relaxed the whole workout, tried to run the intervals evenly and did a pretty good job of that. The first one was 36/34 but then I got into it and smoothed things out. Got a little too excited on the third one, thought I had to start working harder and wound up a little fast. Got it back under control for the rest of the workout. Much easier to hit 66 and faster today, able to just stay relaxed and let the pace come to me. Really didn't have to strain, even to hit 64 today. Got out well on the last one, came through 200m in 31.5 and feeling good, eased up a little too much on the final hundred. Trying to make sure I didn't start blasting away, guess I overcompensated slightly. Cooled down with the usual 2M route and did my full complement of strides afterwards. Not a bad Sunday morning, all done by noon. |
6 |
Day |
Round Up |
Miles |
| Week 10
5/15-5/21 |
Very laid back week, once I decided not to race at ECACs it became just another week of mileage, getting things done academically and keeping my fingers crossed for nationals. I'm pretty confident about making it to Iowa for my first, and last, track nationals. Felt good on both workouts, able to stay relaxed just let the speed come. One more week to go. May Miles : 197 |
63 |
| Saturday: |
Reservoir. Ran from home today, out the door a little before 1PM, to overcast skies and more cool temps. It was a pretty unusual to be running like this on a Saturday, it really felt like a Sunday to me. Just a relaxed, easy ten miler today, legs felt pretty good. Kept it relaxed the whole way, started slowly speeding up once I made it around the Reservoir. Found out yesterday that I'm done with everything academically now. Holding steady at 17th on the national list, pretty optimistic about my chances for getting in, so I've got one more week until I'm all done with MIT as an undergrad. |
10 |
| Friday: |
Fartlek along the river. Got rolling a little before 4PM today, my final report got graded and now I'm all done as an undergrad at MIT. Coach wanted me to put in 4M of 300-500m efforts, so I translated that to 11x70 seconds. Wasn't quite sure of the intensity I should bring to this, so I tried to keep it relaxed like Coach wanted on Monday, envisioned myself running the intervals in a race. Took the full 1:10 rest in between all of them, turned back at Eliot and finished up a little before the Mass Ave bridge. Cooled down back to Johnson plus a Grass Loop to get the mileage up. Decent workout, I was breathing hard at the end of it but my legs were feeling pretty decent afterwards. Never really started hauling on this one, didn't quite have the workout mentality going into this one. Still, I was happy with how it went, I think it will serve it's purpose. |
8 |
| Thursday: |
Docks. Ran on my own today from PKT, pretty early in the afternoon. It looked warmer outside than it actually was, so it took a mile or two for me to really warm up and get into this one. Legs weren't feeling that bad, but I wasn't really focused on the run today. Pretty much just putting in the miles and trying to get back home. Starting to see some results from the last chance meets, and it looks like I'm still holding steady at 17th. Keeping the fingers crossed. Congratulations are in order for ECAC Champion Nick End, running what I believe was a 10k PR of 31:08. |
8 |
| Wednesday: |
BC. Sean and I took off a little before 4PM today, amid cold weather and rain. Quite the spring we're having here. Opted for BC, without the Reservoir and without Summit Ave. Another relaxed day, just putting in some miles and getting through this week without worrying about too much. All done with classes, just waiting for comments on my UAP report from my adviser before turning that in and being all done. Legs feeling okay, Sean was running a little quicker today than I would have liked, but the legs eventually came around. Finished up with some strides on the indoor track then lifted with Sean and Verbal, who showed up as we were finishing our strides. |
8 |
| Tuesday: |
Met Nolan in the lockerroom about 1:30PM and jogged a couple minutes around the track watching the milers finish up their workout. Headed out after that and ran regular old Fresh Pond. Legs feeling fine, no after effects from the workout yesterday, just another normal run. Since I'm not racing this week, it's just going to be another 60-something mile week, with a fartlek near the end. Probably won't do any morning runs, since I'm already slightly ahead of pace. A nice midafternoon run today, felt pretty fast on strides today. Sean and I decided to meet later tomorrow so that exams would be done and we could lift up on the track. |
8 |
| Monday: |
8x400 66, 66, 66, 66, 67, 66, 66, 66 (window 65-66); 8x200 all in 30. We had 100m between the 4s, 10:00 between sets and across the infield for the 200s. Warmed up with a BU Loop with Nolan, legs were feeling pretty good, pretty far removed from the race last Friday. I led the first one and we came through dead-on, but Coach wanted us to smooth it out more and run it more relaxed. Nolan took the next one and we did just that. For the rest of the workout I was nice and relaxed, not straining at all and still turning good times. The rest of the fours were all right on and not devastating at all. Felt like I could have kept churning out those 66s all day. Felt more tired after the 10:00 break than before it, but the legs turned over just fine and the half-lappers pretty much ran themselves. Actually got a little boring around the fourth or fifth one, wasn't doing anything but lining up, striding 200m and jogging back across to the starting line again. Cooled down 3M with Sean afterwards. We got started a little after noon today but the weather wasn't a problem. According to my research, I'm going to wind up approximately 17th in the 5k with my 14:37.58, so I'm just going to let that ride. Pretty optimistic about that time holding up. A lot of guys ahead of me are auto in either the 10k or steeple, so hopefully one of them will choose not the run the 5k, in which case I'm in for sure. If that doesn't happen, I think there's a good chance the NCAA will take more than 16, since Anderson, myself and Neal are separated by 0.57, and Neal's auto in the 10k already. |
9 |
| Sunday: |
Got out the door at 7AM this morning with Verbal. We headed down Scudder's Mill Road again like I did yesterday and turned around at 20 minutes. Got back to the hotel and Verbal stopped and I continued on the sidewalk the other direction. Discovered that more or less directly behind our hotel was the D&R Canal State Park, which is nothing but a gravel path that runs for miles along some canal. Ran out and back on that path, wish I had found that yesterday, instead of pounding along that asphalt path. Legs were feeling pretty good today, despite the early run. Was taking it pretty easy the first 20:00 with Verbal, but we both picked it up slightly on the way back and I kept it honest the rest of the way. Wasn't hammering at all, but was moving pretty well. Legs weren't tired or sore at all, even the calves were feeling pretty good. All in all a pretty decent run today, always nice to get it out of the way early on. |
12 |
Day |
Round Up |
Miles |
| Week 09
5/08-5/14 |
May Miles : 134 |
64 |
| Saturday: |
Ran from the hotel at about 3PM this afternoon. Went to the track meet this morning to watch Uzoma throw and Zach and Brian run, so I opted to wait until we got back to put in the miles. Feeling pretty decent the whole time, calves were sore at the start but once I got into it I didn't notice them. I headed out across Route 1 on Scuddle's Mill Road and turned onto College Road East, which looped through a big corporate park, then back over Route 1 and into another corporate park. Turned back at 32 minutes and kept it rolling. Nothing very exciting today. Upper 70s I'd guess, and no clouds, so I was pretty hot by the time I got back to the hotel. Haven't run in this kind of heat in awhile. |
10 |
| Friday: |
5k at IC4As in 14:37. Spent the whole morning in the car driving down to Princeton, NJ so I was pretty stiff for awhile. Warmed up 2M through campus with Verbal and stretched out in the tunnel leading up to the track. Was supposed to be in the slower of two heats at 6:45PM, but found out when I got back from warming up that they had combined the heats and we were running at 7PM now. Put my legs up for awhile before jogging around the track. It was pretty warm when we got to Princeton, but by 7PM the sun was almost set, the wind had stopped and it was great weather to run in. Felt good at the start, first mile in 4:36 and in nearly last place, but slowed to 70-72s. Couldn't get my legs moving well enough in the last mile, had to kick home with a final 200 of 31 to save a decent time. Cooled down 4M on the grass field behind the track. Not very tired during the cooldown, felt like I could have lined up and run another one. Should have been a lot faster today, but there was a big break between me and the next pack, I would have had to go out probably sub 4:30 to be right there. Gonna wind up 16-18 on the list most likely, another nailbiter I think. |
9 |
| Thursday: |
Grass Loops. Slept about 8 hours last night, tried to sleep longer but couldn't fall back asleep. Spent most of the day doing random errands before I headed over to campus at 3PM. Had to go early again today because the athletic department awards ceremony was at 5PM. Just hit the grass alone today, legs were feeling decent, nothing spectacular. Didn't feel all that great on strides though, my calves have been sore pretty much all day long. Stretched out for awhile then called it a day. Pretty short practice. |
4 |
| Wednesday PM: |
BU-Science with Nolan. Got started close to 4PM today after a long day of classes and writing. Legs were feeling pretty crappy, not running all that smooth today. Just got through the run, but was never in a groove and never felt like I was running fast. Strides weren't all that much better. I could feel that my legs wanted to turn over, but it just wasn't there. Not too worried about it though, it'll all be okay on Friday night. Thankfully the work is essentially done now, just a few odds and ends to finish up. Got in the cold whirlpool after today's run, it's been awhile since I've done that. |
6 |
| Wednesday AM: |
Grass Loops. My last early morning meeting, I headed out for a quick 3M right afterwards. Pretty tired, not feeling all that great. Up late last night trying to get this paper on All in the Family written for history class and only got 4 hours of sleep. Still, the HR was at 40BPM. Should be the last late night, ought to get enough sleep tonight and be feeling good come Friday night. |
3 |
| Tuesday: |
8x400 67, 65, 66, 64+, 65, 65, 65, 65 (window 65-66); 8x200 29, 29, 30, 29, 29, 30, 30, 29 (29-31). Had 100m between 4s, across the infield for 200s and 10:00 between sets. Started the workout at 11AM this morning with Nolan because I've got a conflict this afternoon. Warmed up and cooled down with 3M on the grass. Feeling pretty good before the workout, legs were turning over quickly on the strides. I led the odd numbered intervals and ran them pretty consistently, getting out in 32ish and holding on through the line. Sean led the evens and really front-loaded them, getting out consistently in 31low and then we'd fade down the homestretch. I was getting pretty fed up with that, but thankfully he backed off a little on the last one. 10:00 is a pretty long time, I was feeling decently fresh at the start of the 200s. By the sixth and seventh interval though my legs were getting pretty sore, especially my calves. Able to keep it together and finish off the workout though. Nice to be done with the workout by noon, it really frees up the rest of the day. |
9 |
| Monday PM: |
Jamaica with Nolan. The distance group has shrunk to include just myself now, but Sean's still around so I have some company. Pretty much just your typical run today, just putting in mileage. Feeling really good at the start, legs were moving easily and it was enjoyable. On the far side of the pond my legs started to tire though, don't know why but it became slightly less comfortable. Don't believe that we picked up the pace at all, I just stopped feeling great. Got through the run without any complications, wasn't dragging ass or anything. Felt great on strides afterwards, then lifted. |
8 |
| Monday AM: |
Lap around Boston Common. Typical morning run, weather's still undesirable. Slept about 7 hours last night, feeling pretty good this morning. |
3 |
| Sunday: |
Reservoir, twice around. Headed out about 3:30 this afternoon, right as the rain started coming down. Legs weren't feeling too bad, moving along at a decent pace. Never really tried to hammer though, just putting in miles. Got to the Reservoir and the rain and wind picked up slightly, pretty crappy weather for May. Picked the pace up a little bit coming back down Beacon. Just a relaxed Sunday, starting to think about IC4As this weekend, should be a fast race, looking for a qualifier. |
12 |
Day |
Round Up |
Miles |
| Week 08
5/01-5/07 |
May Miles : 70 |
70 |
| Saturday: |
Steeple at D3s in 9:22.92. Just a horrible race. Not comfortable at all hurdling behind the main pack and then got dropped easily when Page picked up the pace, wound up getting fifth. Should have been up there with them and turned a fast time. Warmed up 2M with Bruce and we cooled down 6M through Springfield after watching the 1500. Very disappointing day. |
10 |
| Friday: |
Warm up in Springfield, MA. We drove up to Springfield this afternoon, got to the track around 3PM. Headed out with all the distance guys, but they turned back for 3M and I kept on for another half mile. Just running out and back on some streets around the college. Legs weren't feeling spectactular, but the strides were pretty good, so that was encouraging. Slept about 10 hours last night, I hope that makes up for the middle of the week. |
4 |
| Thursday PM: |
Fake Fresh with Nolan. Legs really feeling like crap today. Just a regular run on pretty tired legs. Should be able to sleep plenty tonight though, hopefully that will be good enough. Wasn't all that quick on strides afterwards. Forgot my spikes so I couldn't do 10-12 drills. Light lifting afterwards. |
5 |
| Thursday AM: |
Orange Line to Boston Common. Legs feeling pretty tired, my whole body's just tired. Been staying up late working on a project recently, slept 5 hours last night, 3.5 hours the night before. Somehow my HR was at 39BPM though. Pretty much done with the project though, so I should be able to sleep more soon. |
4 |
| Wednesday: |
Ocean with Sean, then 800m over hurdles. |
9 |
| Tuesday PM: |
3x800 2:15, 16, 15 (window 2:15-17); 4x400 64, 4, 4, 5 (65-6); 5x200 28, 30, 29, 29, 29 (29-30). Had 200m between 800s, 100m between 4s and diagonally across the infield for the 200s. Took 4:00 after the 800s and 3:30 after the 4s. Was on my own today, the rest of the guys had a shorter workout so I ran a little early. Warmed up with a BU loop, then stretched on the track talking to Traina and Blau for a bit. Felt alright warming up but I could tell my head wasn't all there. The first workout alone at the end of the season I'm never really pumped up for. The 800s weren't all that smooth, the first one was a solid 67.5/67.5 but the next one I got out in 69 and had to close hard. The final one was slightly better, out in 68. Felt much better on the 400s, able to focus the whole way and felt like I was running smooth and easy. Wasn't surprised to hit the first one in 64 given the long rest, but able to bring the next two in at 64 without straining at all. The 200s were pretty simple, but it's harder to gauge how I'm running when I'm all alone. Relaxed way too much on the second one, thinking about the next interval before I finished the current one. Got my head back in it and finished up well. The wind was blowing west to east like normal, so it was in my face on the backstretch and at my back down the homestretch. It wasn't very strong, but it was noticable every once in awhile. Cooled down with a Central Square loop because I didn't feel like dodging traffic on Mem Drive. Did strides with the milers and headed inside to use the foam roller because my right IT was feeling tender for no good reason. |
9 |
| Tuesday AM: |
Down Comm Ave, lap around Boston Common and back. Feeling good at the start of this one, but as the run went on my legs started feeling more and more tired. Don't know why, it kind of hit all of a sudden. Slept 7 hours and the HR was at 40BPM so I'm not too worried. It's pretty old news, but I've updated the injury blog about the discomfort in my foot a while back. |
3 |
| Monday PM: |
Jamaica. Had to wait until the end of the cross country meeting, so we didn't get out the door until 5:45 today. Everybody else was going short and Nolan wasn't there so I headed out to Jamaica by myself. Feeling okay for the first 15-20 minutes of the run, but as I got to the pond my legs started really feeling like ass. Very tired for some reason, not really hurting, I just couldn't turn my legs over. As I got back to the BU area I started feeling marginally better and I ran some hard strides hoping to blow the junk out of my legs. By the time I was done it was almost 7 and Khatch was the only guy left on the track. We stretched for awhile before I headed up to the indoor track to lift. |
8 |
| Monday AM: |
Orange Line to Boston Common. Feeling pretty good this morning, slept a solid 7 hours and woke up with the HR at 38BPM. Really easy run, nice weather, legs moving smoothly. Got to get off to a good start this week on my work, make sure I can rest up at the end of the week. |
4 |
| Sunday: |
Extended Ocean. Brewer told me about this route last night, figured I'd give it a shot. Ran Ocean backwards but instead of heading up G Street I stuck on Broadway and took that all the way down to the Ocean. Headed over to Castle Island and took the path to the other side of the bay. From there I stuck along the beach and headed out on the pier past the JFK library and back to the JFK/UMass TStop. From there it was the usual route down Mass Ave to Commonwealth. Got rolling after about 30 minutes and really picked it up once I got back to Mass Ave. Feeling good today, slept 8 hours last night and didn't feel any after effects from yesterday's race. This run wound up being a little longer than I planned, but I don't think it will affect anything, I'll just be able to back off a little more at the end of the week. |
14 |
Day |
Round Up |
Miles |
| Week 07
4/24-4/30 |
April Miles : 343 |
77 |
| Saturday: |
NEWMACs. Steeple in 9:20.00 hand-time. Warmed up 2M, cooled down 1M afterwards before deciding to scratch the 800. Cooled down 2M during the women's 5k with Fivos. |
7 |
| Friday PM: |
Fake Fresh. Sean and I took off right at 5PM and coasted this run. Stayed relaxed and thought about tomorrow's race. Still feeling fast on the strides. |
5 |
| Friday AM: |
Orange Line into Boston Common. Thought about just going 3M this morning, but decided to go the full 4M. Legs were pretty good, able to keep it easy and just roll. Slept a bunch last night and am feeling good. |
4 |
| Thursday PM: |
Fresh Pond with Nolan. Started out easy and gradually picked the pace up over the course of the run. Legs were were feeling a little sore, pace didn't come that easy. Able to pick it up at the very end though and felt quick during the strides. Not much happening today, just putting in miles and getting to Saturday. Lifted afterwards with Sean. |
7 |
| Thursday AM: |
Orange Line into Boston Common. Weather is still gloomy, we really get cheated out of spring out here. Legs were feelin alright, slept 6 hours with the HR at 40BPM last night. Pretty uneventful morning, out the door around 8:30 and back before 9am. |
4 |
| Wednesday PM: |
Docks. The rest of the distance guys wanted to go check out Summit Ave and I didn't want any part of that, so I set out after the milers, who I thought were going Docks. They were a couple hundred meters ahead, but they disappeared after Longfellow so I accepted the fact I was going to be alone today. It was still raining and a little cool, but nothing uncomfortable. Legs weren't feeling that great, wound up taking my time and not running all that fast. Got back to the track and ran some strides before doing some light hurdle work. Actually able to get back to the lockerroom by 7pm today. |
8 |
| Wednesday AM: |
Grass Loops. Had another morning meeting at the Z Center and got out the door for my run about 9:15. It was spitting rain off and on, very overcast today. Legs felt good, I guess yesterday didn't affect me that much. Slept about 6 hours, the HR was at 43BPM last night. Typical boring morning run on the grass. |
4 |
| Tuesday PM: |
1200 in 3:31 (window 3:32-34); 3x800 in 2:16, 17, 16 (2:15-17); 5x400 in 64, 5, 5, 5, 7 (65-6); 7x200 in 29, 29, 29, 28, 29, 30, 29. Took about 4:00 after the 1200, about 3:30 after the 8s and 2:30 after the 4s. Had 200m rest between the 8s (which I forgot after the first one and only took 100,) 100m between 4s and diagonally across the infield between 200s. Warmed up and cooled down with BU Loops. Nolan had some nerd stuff today and used that as an excuse to duck me for this workout, so I was on my own pretty much the whole way. The rest of the distance guys ran 12-2x8-3x4-4x2 and took the full 5:00 between sets. Didn't run the 1200 very evenly, splits were 72-71-68, but after that things went really well. Coach said this was the smoothest I've looked in months, I assume he meant since indoors. Hitting good times and not really straining at all. Came through in 68/69 for most of the 800s, but only taking 100m kind of killed me. I'm such an idiot, I didn't even realize what I'd done until I say the rest of the guys taking the full 200m. The 400s all went pretty well, ran a few of them with the rest of the distance group and Khatch sat right on my shoulder during those. Got out around 32/33 for the first 200 and just tried to maintain down the homestretch. Was dead on for the last one, split 49 at 300m, but just lost focus a little towards the line. Jumped in with the distance group on their 200s, I was able to run pretty smooth and quick. Ran them similar to last week, getting out easy and surging about 75m then relaxing towards the line. After my third they were done and I latched onto the second distance group for their last one and Spencer started hauling and pulled me to that 28. I was on my own for the rest fo them and didn't feel as smooth but managed to keep the speed right there. Not as tired at the end of this one as I had expected to be, felt good on the cooldown with Nolan but had to cut the strides and stretching short to make a 7PM meeting. Pretty good workout, running these times on my own was encouraging. It was nice to be able to get away from the hurdles, too. |
10 |
| Tuesday AM: |
Commonwealth to Boston Common, Orange Line backwards. Got up about 9AM and spent about 30 minutes trying to get the Internet to work to no avail. Felt good on the run this morning, legs were moving pretty well. Slept about 8 hours and the HR was down at 40BPM. |
4 |
| Monday: |
Reservoir, with Summit Ave add-on. Got back from Cincy about 11am today, too late for a morning run. Nolan and I headed down Comm Ave with Driver, who kept going instead of turning up Summit. Got rolling early but calmed down on our way around the Reservoir. Legs not feeling all that great today, had to get up early to catch a 6am flight. Able to sleep on the plane, but that's not very good rest. We both stopped at Port-A-Johns by the BC baseball diamond on the far side of the Reservoir, which made the rest of the run much more enjoyable. Came back for some strides on the grass before lifting. |
10 |
| Sunday: |
Out and back along the Little Miami Scenic Trail, starting in Loveland, OH. Kathryn drove me out there and rode her bike alongside for a little while, too. Caught a little off-guard by the weather, it was mid-30s and spitting snow most of the time. I didn't bring any of my running shirts, so I just wore a regular long-sleeve shirt and luckily had a pair of gloves in my jacket pocket. Took a few miles to get the legs going, but I eventually locked into 6:30s and just kept it rolling. They had mile and half mile marks painted on the path, but luckily I was able to resist the temptation to keep speeding up. It helped that my legs weren't feeling all that great today, I never really loosened up until the final 2M today. I forgot to tape my arches for the race yesterday, which probably contributed to the crappy feeling. Turned around right about 45 minutes and ran the second half in about 45 also. Dropped to about 6:00-6:10 over the last two miles, but everything else was right around 6:30s. Stretched out a little and then got in the car and left. Pretty good run, able to put in good mileage today. |
14 |
Day |
Round Up |
Miles |
| Week 06
4/17-4/23 |
Another week of good mileage, but the missed morning run on Wednesday hurt me. Messed up my planning and had too much homework to complete that morning before class. Still, put in some good workouts on Monday and Wednesday. Monday's didn't feel as good as last week, but able to get moving slightly. I was really concerned during the workout that I was going to wind up so far behind where I stopped last week until I realized that last week I had an extra interval. Got a good start to Wednesday's workout, but the hurdles in the middle kind of detracted from the quality of the workout, just not running as fast as I should have been there and stuttering way too much. Able to get back and put in some solid 200s and get the legs stinging though. 4:02 was a little slower than I would have liked Saturday's race to have been, but I'm responsible for that since we got out in 65 and 2:10 instead of 64 and 2:08. Still managed to get rolling on the final lap though, and the race didn't feel like a disappointment. It's just a little harder to do by yourself. April Miles : 266 |
83 |
| Saturday: |
1500 at CoEd Invite in 4:02.09. Took the early lead, held that for 2 laps until Nolan passed me with 600 to go. Sat on him until the homestretch and moved past to win by 0.8 seconds. It was raining beforehand, but when we started warming up the rain had stopped and there wasn't any wind, pretty good conditions for distance running. Really low key meet, very little emotion or adrenaline on the line. Yuval was back in town for Passover, so he, Brewer, Wong and myself cooled down together. Brewer ran BU and the rest of us ran BU-Longfellow for a nice 5M cooldown. Got back in time to watch the 800m and then had to take off to catch my flight to Cincinnati. |
8 |
| Friday PM: |
BU-Science. Ran this one alone today, had to leave a little early to get the miles in before the team meeting. Legs are still feeling pretty good, had some decent speed during the strides. No longer excited for this race though, hopefully when I get to the line my head will be in it. Not much to think/strategize about, just get out and try to run 64s, work the third lap and don't let anybody past me over the final 300m. Don't know what the weather's going to be like, hope it's not windy. No competition outside of Nolan and Brewer tomorrow, so we'll see who's willing to do the work. |
6 |
| Friday AM: |
Commonwealth to Boston Common, Orange Line backwards. Feeling alright this morning, slept an extra hour so I ran about 10AM. A little excited about tomorrow because it's a good chance to run fast, but really it's just a week off. |
4 |
| Thursday PM: |
Fresh Pond around the Pond. Jumped out to a quick lead and was on my own for a bit until Nolan caught up to me. We were clipping along pretty well today, just one of those days where you're enjoying the run. Entirely uneventful run. In fact, neither one of us said a word the entire run, except for right at the end when Nolan started yelling "LINUX" for no good reason. Cooled down with strides before doing some 10-12s. Still not so smooth approaching the barriers. Lifted afterwards. Foot was feeling better this afternoon. |
10 |
| Thursday AM: |
Commonwealth Ave to the Common, lap around the Common and back home. Taking it pretty easy this morning, legs weren't feeling all that great. HR was up at 45BPM last night, I guess yesterday's workout was pretty rough on me. Slept about 7 hours, did not want to get out of bed this morning, just wiped out. |
3 |
| Wednesday: |
3x800 2:15, 16, 16 (window 2:15-18); 5x400 w/ hurdles 70, 72, 73, 69, 71 (window 69-71); 7x200 30, 29, 29, 30, 29, 29, 29. BU warmup and Fake Fresh cooldown. Feeling decent today, legs were crappy on the warmup but I felt fine during the 8s. I was getting out in 67-68 and coming through 600 in 1:42. Not really pressing though, just running consistent. Nolan ran the workout with me, a little strange to have somebody right on my shoulder the whole time. He lead the second 8 but I kept trying to get around him, wasn't very patient. Hurdling very poorly on the quarters, stuttering way too much. Need to just trust myself as I'm closing on the hurdle instead of second-guessing and stuttering. 7 200s doesn't seem like it's that bad, and it wasn't that hard, but they seemed to take a little more effort than normal. Running them pretty easy, accelerating for a bit around the turn and relaxing over the last 50-75m. By the end of the cooldown my foot was hurting more, so I skipped the strides and went to the trainers to ice. Today was one of those workouts that doesn't seem very tough while you're in it, but by the time I got home I was wiped out. Temperatures had gotten up into the 80s today and it was probably still in the mid-70s at the start of the workout. I thought I had been drinking enough water throughout the day, but I was thirsty from the start. Heat didn't really get to me that much though, able to pour water on my head in between intervals when necessary. All in all a good workout. |
11 |
| Tuesday PM: |
Jamaica, added on down the Riverway. Mile over hurdles afterwards, pretty poor hurdling today. Legs were tired. Hurdle drills afterwards. Took my time today. |
10 |
| Tuesday AM: |
Down Commonwealth into the Common, then Orange Line backwards. Was originally thinking just 3M but the foot was feeling fine so I decided to man up and make it a real morning run. Able to accelerate well at the end of the run, and the foot wasn't aching after I stopped. |
4 |
| Monday PM: |
4x4:00 along the river, took the full 4:00 rest and kept it aggressive like last week. Typical tempo run. Arsenal Loop in 61:00. |
10 |
| Monday AM: |
Down Commonwealth, lap around the Common and back. |
3 |
| Sunday: |
Watertown-Mass Ave. Running pretty well, made it to Watertown in 45:00 and picked it up a little on the way home. Wound up running 87:26 for the 14.1M, about 6:10-6:15 average. |
14 |
Day |
Round Up |
Miles |
| Week 05
4/10-4/16 |
April Miles : 183 |
81 |
| Saturday: |
Meet at Bates. Steeple in 9:36 and 800 in 2:03. Very average day, but decent hurdling. Cooled down 5M around the track afterwards. |
10 |
| Friday PM: |
BU-Science, alone. |
6 |
| Friday AM: |
Common, then Orange Line backwards. |
4 |
| Thursday PM: |
Fresh Pond, around the pond. Feeling pretty good today. 10-12s afterwards, then lifting. |
10 |
| Thursday AM: |
Orange Line into the Common, backwards. |
4 |
| Wednesday: |
4x800 2:17, 2:17, 2:18, 2:18 (window 2:16-18); 8x400 64, 66, 65, 66, 70, 70 70, 69 (65-66, 69-70). Took 5:00 between sets, did the last 4 400s over hurdles. Warmed up BU, cooled down BU + Grass Loop. |
11 |
| Tuesday PM: |
Jamaica plus extra on the Riverway, then mile over hurdles and hurdle drills. Tired legs. |
10 |
| Tuesday AM: |
Grass Loops. |
3 |
| Monday: |
5x4:00 along the river. Took the full 4:00 rest, but kept it really aggressive. Ran the loop in 57-58 minutes. |
10 |
| Sunday: |
Reservoir. Ran west on Comm Ave from PKT, up Summit, twice around the Reservoir and home down Beacon, up the long side of Summit. Legs feeling like crap at the start of the run, able to put the hammer for the final 10-15 minutes, from the base of Summit the rest of the way home. Stopped at Mass Ave and ran a few strides to get home. Up in the 70s today, I was sweating pretty well. |
13 |
Day |
Round Up |
Miles |
| Week 04
4/03-4/09 |
April Miles : 102 |
80 |
| Saturday: |
Engineer's Cup at home. Steeple in 9:38, pretty average race. 800 in 2:02, not used to the short stuff. Ran Fresh Pond around the Pond in 63:45 with Nolan afterwards. |
14 |
| Friday PM: |
Lengthened Fake Fresh. Instead of turning back on Mt. Auburn, I turned left but didn't go all the way down to the parkway. Turned right and took a shortcut onto Fresh Pond route coming back. Felt like ass today, should be ready to roll tomorrow. |
6 |
| Friday AM: |
Lap and a half around the Common. Slept about 9 hours last night, that felt really good. Legs were okay this morning, didn't give me much problem during the run. Calves were sore at the end, however. Looking forward to racing tomorrow. |
4 |
| Thursday: |
CastleX. A few hurdles, then 10-12s then lifting. Long day. I'm still tired from yesterday. |
11 |
| Wednesday: |
3 sets of 6x400. 66, 67, 65, 66, 66, 66; 69, 69, 70, 70, 71, 69; 65, 66, 66, 66, 66, 65 (window 66-68). Ran the second set over hurdles, so it's not as bad as it looks. Really pleased with this workout, long but a good one. Warmed up and cooled down with BU Loops. |
10 |
| Tuesday PM: |
Ocean. Got back to the track and put in a mile over hurdles, then did hurdle drills until my groin started hurting. |
10 |
| Tuesday AM: |
Boston Common. Finally got out the door this morning. Old school route, just down the Mall, once around the Common and back home. Gotta ease back into it. |
3 |
| Monday: |
5x4:00 along the river. Rest of 4:00, 3:00, 2:30, 2:00. Lifted. Haven't been doing AM runs because I'm lazy. |
10 |
| Sunday: |
Fresh Pond, around the Pond. Ran from PKT, wanted to wind up at the track. Running pretty quick, about 61:00 for the Fresh Pond loop. Went over some hurdles at the track then ran the last mile home. |
12 |
Day |
Round Up |
Miles |
| Week 03
3/27-4/02 |
April Miles : 022 |
78 |
| Saturday: |
Reservoir, 2x around the Reservoir. Extended slightly by coming down Albany, like the second half of the warmup loop. Pouring rain. Good run. |
12 |
| Friday: |
4x4:00 along the river. Alone. |
10 |
| Thursday: |
Quasi-new route I'm calling Castle-X (for Castle-Bunker Hill eXtended.) Starts out like the normal Castle, but when you get to Bunker Hill you pick up the Freedom Trail and follow that back to the Common, past Old North Church, Faneuil Hall etc. Then you pick up Orange Line and take that to Mass Ave and head home. Feeling good today and moving pretty quickly, surprised this worked out to just 11M though, I was expecting at least 12. I guess following the Freedom Trail doesn't add on as much as I originally thought. Lifted afterwards. March Miles : 221 |
11 |
| Wednesday PM: |
Fresh Pond, around the Pond. Feeling pretty good today, Driver and Brulois were with me to the Pond, but they didn't go around. Since I'm not racing this weekend I'm trying to keep the mileage a little harder than normal. Stayed relaxed and didn't force anything, but managed to keep the pace quick the whole run. Wound up running 61:00 for the route. As always though, right at 45 minutes I could feel my groin tighten up slightly. It doesn't affect anything as I'm running, but after I get back, stop running and try to run strides it hurts a little more. Hope it just goes away. |
10 |
| Wednesday AM: |
Grass Loops. Another early morning meeting, I was mess out there today. Not sleeping enough recently, trying to catch up on work after break. Thought about doing some hurdles, but the groin was too stiff to bother trying. |
4 |
| Tuesday: |
10x2:00 along the river. Pretty standard fartlek today. Driver hung around on the first couple, then I started cutting the rest down and he dropped back. Able to get rolling decently on the first couple, focused on keeping the pace in between intervals quick. Took 2:00 rest after the first three, then 1:30 after the next three, then 1:00 after 7, 8 and 9. Legs got pretty tired by the end of the workout. For the last few I was trying to keep the pace fast for the first 1:30 and then really drop the hammer on the last :30. Groin was feeling a little better, didn't ache much during the workout, just afterwards on the cooldown. |
10 |
| Monday: |
Docks plus a BU Loop. Feeling pretty good today, I guess some other guys were too. Driver, Brulois, Spencer and Jacokes were all hanging on the majority of the run. Finally dropped it down around 6:00 as we got to the Common and I pulled away. Kept the pace up during the BU Loop, finished up with some strides upstairs before lifting. My groin started aching a little about 40 minutes into today's run. |
11 |
| Sunday: |
Along La Jolla Village Drive with Fivos. We're leaving the hotel at 5:30 this morning, so he and I hit the pavement at 3:40AM. Headed one direction, over the 805 until the sidewalk ended, about 1.5M out. Turned around and headed back towards the hotel, then down La Jolla Village in the other direction. Ran until the streetlights ended and came back. Had to add on about 8 minutes so we hit some side street which wound up going dowhill, so we finished up with a nice climb. It's a great feeling to be done with mileage at 5AM. Wanted to go about 12M this morning, but my calves are really sore from the races and my groin started acting up, so I gave in to the laziness and fatigue and stopped when Fivos did. Really was feeling good this morning though. No racing this coming weekend, hopefully I'll put in a good mileage week. |
10 |
Day |
Round Up |
Miles |
| Week 02
3/20-3/26 |
March Miles : 165 |
69 |
| Saturday: |
5k at UCSD in 15:22.25. Tough double. 2M warm up, 3M cooldown on trails with Wong. Packed up when I got home then got in bed. We're leaving early tomorrow. |
8 |
| Friday: |
10k at UCSD in 31:51.11. Long race. 2M warm up, 2M cooldown. Made a passable cold whirlpool in the bathtub in the evening, passed out pretty early. Big blister on the big toe of my left foot. |
10 |
| Thursday: |
Out and back along some road. Got tired of running on Arrow, so we took a cross street and ran that 3M out and turned back. It was Fivos, Carlos and me the whole way, Khatch and Wong turned back 2M in. Feeling okay, nothing amazing though. Pretty low key day, just shaking out the legs before driving down to San Diego. Did some light hurdle work when we got back and then lifted. |
6 |
| Wednesday PM: |
Around the block with Fivos. Spent most of the day sitting around, actually wasn't going to run this afternoon but Fivos showed up about 5PM and suggested we go. Headed down Foothill to Mountain Ave, up to Baseline and the over to Indian Hill and back down to Foothill. Made a nice 3M loop, felt good to stretch the legs out some, a little tired from this morning's hurdle stuff. |
3 |
| Wednesday AM: |
Out and back down Arrow. Don't really know any places to run, so we stuck to what worked on Monday. Khatch and Wong decided to go slower today, they kept it at 7:00 pace while Carlos and I fooled around at 6:20-6:30 pace. Feeling pretty good the whole way, not really that sore from yesterday's run. The groin wasn't a problem in the least. Carlos and I started talking over our respective races on the way back, getting pretty excited about this weekend. Picked it up considerably over the final 1200m or so of the run, felt good. First day of hurdle drills, still having the same problems. Able to do some 10-12 drills too, didn't affect my groin that much. Pretty rusty on those, didn't hit any very well, actually kicked the barrier with my trail leg on my first time. It was bleeding under the toenail but didn't hurt, so I think I'm okay. Rick Rajter showed me a hip flexor exercise that should help. Need to start going over hurdles more regularly. |
8 |
| Tuesday: |
5x1600m 4:47, 4:55, 4:57, 4:58, 5:00 (window 4:45-55), had 300m rest between intervals. Warmed up 2M around some grass fields behind the track with Carlos, Khatch and Wong. Carlos was running a different workout so he started before the rest of us. Got out well, hit 71 and 2:22 before slowing down on the second half. After that, I wasn't quite into the workout. Started the second one decently, came through in 2:25ish and fell apart on the second half. Things just kept going downhill from there though. Couldn't get out faster than 73-74 and couldn't pick the pace up throughout the workout at all. Started just trying to keep all the miles under 5:00. Definitely not into this workout mentally, wasn't nearly aggressive enough today. Cooled down out and back through the campus. Near the end of the workout my groin started tightening up, but not enough to interfere with anything, stretched it out afterwards, not too worried about it. Not happy with today's effort, but I'm not too concerned about it. The first workout on the track is always rough, especially during spring break when I just feel like relaxing. Weather was good, overcast and mid 50s, not much wind. Should have been a lot faster today, just wasn't feeling it. Wasn't aggressive, simple as that. |
10 |
| Monday PM: |
3M at the beach with Fivos and Verbal. We spent most of the afternoon at the beach today and were planning on cooking out there, so when some guys went to buy food the three of us took off down the beach so we could eat and not worry about running. Felt pretty good, just went 10 minutes out and 10 minutes back, barefoot on the wet sand by the ocean. Pretty nice run, we weren't running very fast but the time slipped away pretty quickly. Coming back seemed to take longer, everything looked the same and I kept thinking we were done. Enjoyable day. |
3 |
| Monday AM: |
Headed out on Arrow Route with Carlos, Wong and Khatch. We took our time getting into it, but we worked our way down to 6:30ish on the way out. Los was only going 8M, so we all turned around at 4M with him. On the way back we started rolling a little more, I wanted to turn my legs over some. We got down to about 6:00 for the majority of the run, I was feeling pretty good. Los stopped when we got to the track and the rest of us continued on. I turned back after a mile but Khatch and Wong didn't want to run in the afternoon so they were going about 12M. Ran some strides and watched the end of the milers workout when I got back to the track. Lifted afterwards. Beautiful day, sunny and warm, great for just putting in miles. |
10 |
| Sunday: |
Claremont, CA. Coach drove the distance guys and milers out to Claremont Hills Park because there were supposed to be some trails there. Wong, Khatch and myself were supposed to run hard mileage while Fivos and Verbal have a workout tomorrow so they were just running. I pulled away after a few minutes, but this park was in the foothills of some mountain range and the trail was a continuous climb. It wound back and forth, so I kept hoping it would eventually level off, but after 15:00 I decided it probably wasn't about to and turned around. Got rolling on the way downhill, made it back down in 13:00. There was a paved bike trail that ran next to Thomson Creek and I was able to run on dirt right next to the pavement. That went about 2M before ending. I made my way around the streets of Claremont, eventually got to Foothill, which ran more or less to the college campus. Had no idea where the track was, so I just ran around the campus looking for it. The athletics portion of the campus is huge, so it took me awhile to find. Also, there are five colleges on one campus, so I found the Pomona Pitzer track, but we were at the Claremont Mudd Scripps track, so I had to keep looking. Eventually found it and put in some barefoot strides on the infield. Pretty good run, had good intensity throughout. No serious pains either, which is always a good thing. Good start to the week. |
11 |
Day |
Round Up |
Miles |
| Week 01
3/13-3/19 |
Things are starting to pick up. Things don't hurt so much anymore. Maybe the week off helped out more than I first thought. Maybe drinking a gallon of milk in 18:24 helped out. Who knows? Althought the workout really sucked and then I could barely run the next day I was happy with this week. Time to get down to business, we're heading to California on Sunday, going to have the privilege of running a 10k and a 5k on Friday and Saturday, respectively. March Miles : 96 |
47 |
| Saturday: |
Science Museum to JFK Street. Put in a solid 11 minutes completely pain free. There's nothing like the feeling of dealing with injured legs for weeks and then be able to run with no pain. Even when things started hurting it was only a dull ache, nothing that really impeded my running at all. Felt great today, tried to hammer a little on the way back. Great day. |
10 |
| Friday: |
Grass Loops with Maltas. My groin was so sore today I was struggling to keep up with Steve. It really hurts to lift my knee up, don't know where this thing came from. Hopefully lying around and watching NCAA Basketball will give it a chance to recover. Tom showed me a good stretch too, that should help. |
5 |
| Thursday: |
5x5:00. Pretty piss poor first workout, built a lead on the first one, started taking 4:00 rest and ran a decent second one. Really crapped out on the third one though. My groin started hurting on the left side for some reason and stepping down off curbs really bothered it, and you have to do that like 10 times between Arsenal and Elliot on the way back. Khatch, Driver and Nolan caught and passed me on one of there hard intervals while I was in between. Don't know exactly what that means, but it's nothing good. Finished up decently hard, but my groin was pretty sore afterwards. Going across JFK Street I saw Liam Keene, a kid I went to high school with. That was a little surprising. |
10 |
| Wednesday: |
Jamaica. The milers were leaving the same time I was, so I ran with them today. Didn't stretch out too well last night because I'm an idiot, so I was a little tighter today than yesterday. Able to move easily though, much better than I have been in the past. Workout tomorrow. |
8 |
| Tuesday: |
Reservoir. Spent the entire day at the computer trying to get some software to work, I ran from home about 6PM. Headed over to Johnson and checked in then got down to business. I was feeling really good today, no tightness or anything. Able to really turn the legs over, got really exciting since I was running with no pain. Back eventually tightened up a little as I was coming back down Beacon, but nothing too serious. |
9 |
| Monday: |
Fake Fresh. Ran on my own about 4PM, hoping that I would be feeling better after the week off. Unfortunately, my back was still tight, felt good for a mile or two but tightened up as the run progressed. Really frustrating, but I guess I'll just have to deal with it this season, since a week of nothing didn't help that much I can't justify taking more time off, especially with the short season. |
5 |
| Sunday: |
Still nothing, flying back to Boston tomorrow. |
0 |