Week 21

Week 20

Week 19

Week 18

Week 17

Week 16

Week 15

Week 14

Week 13

Week 12

Week 11

Week 10

Week 09

Week 08

Week 07

Week 06

Week 05

Week 04

Week 03

Week 02

Week 01

Week 00

ROLLING WEEK = 18 M

SEASON MILES = 989

Day	Round Up	Miles
Week 21 06-20 - 06-22	Short "week" to finish up the last of my running before my son is born. Didn't really expect to put in much these last few days, really excited about the upcoming change. June Miles : 113	0
TUE	Day off. Final day before going to the hospital, I had some stuff to wrap up at work and didn't manage to get in a run.	0
MON	Day off. For some reason I was really tired and slept for 9+ hours last night. Woke up too late to even think about running. Still waiting for the kid to decide he wants to breathe air.	0
SUN	Day off. Slept in after being out late at Ladd and Charlene's wedding, then spent most of the day running errands and staying inside in the A/C.	0

Day	Round Up	Miles
Week 20 06-13 - 06-19	A very low key week with barely any running. Had a great race on Sunday but that was followed up by a revelation on Monday that I didn't feel like forcing myself through painful runs any longer. Headed out to Lincoln on Thursday for one last run there, getting on the trails and running in a group was great. Finished up the week with one final FSQ but couldn't manage a sub 60. June Miles : 113	27
SAT	400m in 61.00. Decided yesterday that I wanted to take a shot at breaking 60s one last time and was going to give myself 2 attempts this morning. Warmed up over to MIT and took a little bit of time to stretch and run a few strides. Lined up in lane 2 and tried to get out really hard for the first 200m. Had a headwind on the backstretch but it didn't seem to affect the pace at all. Glanced at my watch at 200m and immediately started hammering after seeing a 31. Found another gear and was really working hard over the final 100m but didn't have enough speed at the end. Hit 61.00 on the nose and had a tough decision as to whether to run a second one. Eventually decided there was no way I'd be able to run any harder, even with 10 minutes rest, so I just headed home. The second attempt was really just a failsafe in case I completely tanked the first 400 and ran 64 or 65, just wish I could have gotten out a bit harder. Headed straight home and was pretty tired from the 400 for the majority of the cooldown.	6
FRI	Day off. Late night watching the Celtics lose Game 7 last night and then wound up working late to get things wrapped up before the weekend, just in case the baby decides he wants to be born.	0
THU	Lincoln. Was in bumper to bumper traffic from the time I left the office and didn't get to Lincoln until 6:20. Headed out running the loop backwards and met the guys at Walden. I was hoping to finish up with whomever was going 10M, but everybody (even Brett) wanted to go 13. I wound up just shy of 90 minutes at the end, while everybody else ran the 13M loop in 1:40-ish. When I was on my own I was running quicker than once I met the group, so I'm pretty confident in calling this one 12M. Great weather for a run this evening and my legs were feeling great, too. No hip pain, or any other pains for that matter.	12
WED	Day off. Long day at work, not sure I could have made it to the workout had I wanted to.	0
TUE	Day off. Another day of sleeping in, I'm slipping into a schedule of staying up late since I'm not tired and then not wanting to get up early to run.	0
MON	Day off. I woke up this morning thinking I'd run, but my hip and knee were sore just walking around and I decided it wasn't worth it. Went back to bed and decided to scrap the end of my "run every day until the kid is born" goal. I'm not planning on stopping entirely, but there's no point in forcing it anymore on days when I know I won't enjoy the run. I acheived my main goal which was to get back into decent shape and run some decent races, so now I'm going to try and not let it all slip away again. 57/58.	0
SUN	Battle of Bunker Hill 8k, 25:32 for 1st. I was a race time decision for this, but since Kathryn hadn't gone into labor yet I walked over to the Navy Yard at 8am and signed up. Warmed up 2M through Charlestown and was feeling really good, no hint of soreness in my hip which was very encouraging. The luxury of being able to stretch out at home and not worry about lines for the bathroom was priceless. Headed over to the line 15 minutes before the start and had plenty of time to get loose and run strides. Kept an eye on who was around and as we got closer to the start was increasingly confident that I'd win. Got off the line well and had an early lead but just tried to keep hammering. Did a good job of running hard but I'm sure there was more in the tank, had there been competition. Wish I had felt this good at Rhody. Cooled down another 2M through Charlestown. Really great day. 56/57	9

Day	Round Up	Miles
Week 19 06-06 - 06-12	Low key, short mileage week. Had a bad run at Rhody to get the week started off, wasn't focused enough and didn't hang in there well enough when it got tough. Easy mileage on Monday and Tuesday, then a pretty good workout on Wednesday. I got smoked by Matt, Lou and Ryan on most of the intervals but still ran really good times and pushed myself well. Kept things easy after that and just cruised to the weekend. Had my first missed day in 8 weeks, I made it 54 days in a row. June Miles : 86	47
SAT	Charlestown Loop. Really hungry this morning for some reason, so I ate when I woke up and then ran errands through most of the afternoon. Finally got out for an easy four bomb around 3pm and felt good enough. 55/56	4
FRI	Day off. Well, I almost made it 8 weeks. I was dead tired when I woke up and had hoped to get out for a run later in the day, but that didn't happen. I was really hoping Kathryn would go into labor, so that I wouldn't break my promise, but no such luck. 54/55	0
THU	Lincoln with Matt and Terry. A bit cool and rainy today but once we got into the run the weather was really great for running. Matt wanted to keep it short and easy today, so Terry and I took off on our own at the Pond. I was glad Terry wanted to go 13, I certainly didn't have the motivation to do that on my own. Felt good, not very sore from yesterday, perhaps because I slept 9.5 hours last night. 54/54	13
WED	2.5M-1600-800-4x400 in 13:01, 4:55, 2:23, 65-8-7-8. Warmed up on the river with Ely, McCalmon and Mark G, cool and rainy weather and I felt decent enough. Stretched out a bit on the track then jogged over to river and ran a few strides. Was aiming for 5:12s along the river, got out well and felt good early. Ran most of the first mile just behind Ryan and Matt, hit the mile at 5:12 and fell a bit behind Lou. Felt like I was really working on the Boston side but couldn't gain any ground on Lou. Hit the 2M mark around 10:20 and by then Lou had really opened the gap and I slowed a bit over the final 800. Jogged back over to the track and used a little of the 6:00 rest to run a few more strides. Volunteered to lead the mile in 2:30, ran a pair of 74s to get us out in 2:28 and then watched helplessly as Matt, Ryan and Lou all ran way from me. I was really hammering and a bit dejected, feeling like I was really slowing. I was actually running well and hit 4:55, but just had my doors blown in by guys closing in 2:20-low. Had 3:00 rest then lined up for the 800, Matt said he was going for a 2:25, so I got out ahead of him but well behind McCalmon, who was flying from the start. I was 70 at 400 and Lou quickly went around me as I started rigging a bit. I did my best to fight through it, but only managed a 73 on the second lap. I ran all the 400s in lane 3, there were hurdles up in lane 2 and I didn't want to have to jockey for position and dodge hurdles. Felt great on the first one and probably shouldn't have cut it loose as much as I did on the first 200m. I managed to hold on well over the final 3 intervals, the 1 minute rest was enough to leave me feeling somewhat recovered at the start of each 400. Cooled down on the usual river loop then pretty much headed right home. 53/53	10
TUE	Inman Square. Felt a bit better than yesterday, I made it through the majority of the run before my hip started to tighten up. Still not very motivated, I was dead tired when my alarm went off and really had to force myself out the door this morning. 52/52	5
MON	Back Bay. I set a goal of running every day until the baby is born and that's what I'm going to do, but the motivation to get out the door is a lot lower now that Rhody is over. Got started at 6am and aside from my right hip I felt good. I certainly felt much better than I should have the day after a 5k. My hip never really loosened up so I was glad when this run ended. Ran pretty slow throughout, was 7:10 along the river and it really felt like I had picked it up to do that. 51/51	6
SUN	Rhody 5k, 15:44 for 10th. I left Boston slightly later than planned, so I was a little rushed to pick up my number and get started on the warm up. I felt good enough though, no stiffness or soreness at all, not even in my hip. Went about 2M with Wayne and Magill, then stood in line for the Port A John. I was able to put in plenty of strides before the race and was feeling loose and fast on the line. Got off the line really well and ran a solid first mile, coming through in 4:50, about 6th place. I was maybe 5m behind Pat and probably should have moved up to run with him right away. Got stuck in a bit of a rut on the long stretch around the parking lot and slowly lost ground, falling behind Casey, Jim St. Pierre and Justin Young. Didn't have much in my legs at the finish, slowly lost ground and was passed in the final 200m by Dan Princic and nipped at the line by Dan Smith (at least according to the results.) Cooled down longer than I had planned, went 4M with Wayne, Magill, Lou, Matt and Brett, then headed to the post race feast for a bit. The race didn't turn out the way that I had hoped, Pat Tarpy was the only guy to get under 15:00 today so that was probably an unrealistic goal given the humidity, but I would have liked to have run a bit tougher in the middle of the race and finished closer to Matt. But that's just how it goes sometimes. 50/50	9

Day	Round Up	Miles
Week 18 05-30 - 06-05	Pretty low key week, starting with Sunday's long run I kept everything a bit shorter and easier than normal. Had an okay workout on Wednesday, not quite as comfortable at 73 as I would have liked, but I felt decently good on the short stuff. The build up to Rhody is over, it's now just a matter of running the race. June Miles : 39	60
SAT	Charlestown Loop. Stayed up a bit late last night talking with John Brewer, who's staying with us, and after walking Midge in the morning wound up running a few errands before heading out for the run. There wasn't much of a constraint on when to run since I was going short, but I wound up running at 3:30 in the worst of the heat and humidity. After just a few minutes I was pretty wet. Very uneventful run, it didn't really feel like the day before a race, though. 49/49	4
FRI	Run to Remember course. One final morning run in the build up to Rhody, I was out the door around 6:15am and after a few blocks was loosened up and felt decent throughout the run. Just using today and tomorrow to get loosened up, I'm feeling ready for a good race. 48/48	7
THU	Castle-Bunker Hill. Anticipating another long day at the office I unfortunately had to skip the trails at Lincoln tonight and hit the pavement this morning. Just a standard morning run, I was decently tired/sore from yesterday's workout, but nothing that won't fade over the next day or two. 47/47	9
WED	1600-4x400-4x200 in 4:58; 70-67-67-68; 32-31-31-31. Did this workout solo at MIT in the morning, anticipating a long day at the office with no chance of making it to Harvard for the BAA workout. Actually felt somewhat decent on the warm up over to the track, my right hip wasn't nearly as tight as it's been lately. Took my time stretching and running strides and waited until I felt ready to go before lining up. The goal was to run the mile at race pace (4:50) and then run the 4s and 2s fast. I wound up cruising too much at the start, however, running back to back 75.5s, getting to halfway at 2:31. I was able to turn the screws a little after that and closed with a 74 and then a 73. I felt good at the end of the mile and felt like I could have kept up that pace, which was encouraging. I took 5:00 rest, which was a lap jog with some plyos and short strides at the end. Started out too complacently at first, though, and only managed a 70. I was tempted to take 200m rest, but something about working out on that track prevents me from elongating the rest, so I only took 100m, which was about 1:00-1:15. Running the first 400m in 70 got me focused and I turned in two very solid 67s before slowing on the final quarter. I should have been a 67 on the last one, too, but I lost focus at the very end, thinking about the best route over to the Port-A-John. Because of the pit stop, the rest between the 4s and 2s wound up being 3:00, and it took about 50m to get up to speed on the first 200. Felt pretty strong the rest of the way and was happy with the 31s I was running. Cooled down back home along the river; this was a nice, fast workout that gave me a final shot of confidence before Sunday's 5k. 46/46	9
TUE	Fake Fresh backwards. I was pretty tired when I got started and couldn't imagine running for 70 minutes, but somehow I managed to get through it without much issue. My right hip flexor was fairly sore throughout the run but nothing I couldn't deal with. I was 7:15-ish along the river and 74 minutes total for the run. Pretty humid this morning, I was dripping with sweat when I finally got home. 45/45	10
MON	Docks-Greenway. Slept in after playing poker until late last night, I took Midge for a walk when I woke up and decided to have breakfast once I got back. I came dangerously close to not running today, I was feeling really lazy and had virtually no desire to run. Managed to get out the door for an easy run around 5pm, mainly in order to keep the streak alive. 44/44 May Miles : 315	6
SUN	JP with Paul, JMark, Scott and Friedman. Same story as the past few weeks, I woke up around 7:30 and headed out the door for a long run at 8am. Met the guys at BU at 8:30 and we headed out to Jamaica via the Riverway. Paul and John did the majority of the leading, which meant we wound up running a bit quicker than we have been other weeks and I wasn't feeling all that great. I mainly sat in the back of the pack and just held on. Once we got back to BU, Scott and I headed down the river and I was certainly thankfully for a bit more relaxed pace. Scott said his Garmin confirmed we were running quickly (6:30s, so that means possibly 5:50...) around the Pond, so at least I had a reason for feeling as bad as I did. Finished up right around 1:45, a little bit shorter this week since going 17M the past few weeks has seemed to leave me fairly tired the next day. Again, leading up to Rhody I'm trying to avoid backing off to 20 minute jogs every day, but I don't want to unnecessarily dig myself into a hole. 43/43	15

Day	Round Up	Miles
Week 17 05-23 - 05-29	Another solid week, stretching my streak to 6 straight. Got things started off with a good long run and put in good mileage on my non-workout days as well. Worked out solo two times this week and came away with two average workouts, nothing outstanding but they weren't bad enough to be concerned about. I'm still fighting with my hip a bit, when I'm disciplined enough to ice reguarly it's not terrible, but then I get lazy and it flares up again. Just one more week until Rhody, I'm going to do my best to avoid backing off but at the same time I'm not going to force anything. May Miles : 294	71
SAT	4x800, 4x400 at MIT in 2:25, 25, 25, 25; 69, 68, 68, 69. Took my time getting started this morning and headed over to MIT around 8am. Felt decently good on the warm up, my hip was feeling much better than yesterday. Did plenty of stretching once I got to MIT and enough strides to feel good at the start. Each of the 800s was nearly identical, I got out in 71-72, then slowed despite my best efforts and was 1:49 at 600m every time. I took 200m rest after the 800s which was consistently around 1:40. I felt like I was stuck running as fast as I comfortably could again, I wasn't able to really push myself beyond a certain point. Was hoping to run a bit quicker on the 400s, I got out in 34-mid on all four but finished with varying degrees of speed. Felt like I was holding back a bit on the 400s as well, my legs would only feel fatigued over the final 50m or so of each interval. Took 100m rest between the 4s, I was tempted to stretch it to 200m, but something about taking extra rest on that track doesn't feel right. Felt okay on the cool down back home, though I wasn't wobbling around I could feel the workout in my legs when I finished. All in all I was satisified with how the workout went this morning. I had been hoping for something faster and would have liked to feel better on the 8s at what I hope is 5k pace next weekend, but I know I'll be able to run more aggressively in a race. 42/42	9
FRI	Aborted Castle-Bunker Hill, with 2x200 at MIT. I actually felt good for the first few minutes of this run, I was stiff and my legs were tight, but nothing was hurting, which was a nice change. But by the time I got over the locks my right hip was pretty tight and while I will run through a certain amount of pain, this was hurting a bit more than I would have liked. I was planning on running 4x200 at MIT and was hoping that would loosen me up, but after stretching out for a few minutes I felt awful on the first 2 and called it a day. My hip didn't hurt much during the 200s, but I was running flat footed and just felt discombobulated. I somehow didn't time the first one, but would guess I ran about 40, on the second one I hit a 35 but only felt smooth for about 30m in the middle of the straightaway. I really didn't want to get into a position where I'm resting up for Rhody, but I also don't see any reason to push things right now, so I just headed home along Vassar. My hip did feel a little better on the way home, but it was still uncomfortable. I think it was just too quick of a turn around, trying to run 10 hours after Lincoln, but I didn't have the option of running at lunch today. I'm still planning a workout for tomorrow, I think the 24 hours between runs will help. Made sure to ice when I got home, will try to remember to do that again tonight. 41/41	7
THU	Lincoln with Harvey, JMark, Haringa, Brennan Bonner, Ioannis and Ol' Smokey. I had left work early enough to put in 2-3M beforehand, but traffic was abysmal and I was only able to get in 8 minutes before the run. We started out easily enough but it felt like we were running an honest pace for the majority of the run. Ran the full 13M loop and had a chance to finish below 1:30, but was tricked into slowing down by Terry. Nice run, my legs felt good the whole time and I wasn't too tired at the end, could have kept going. 40/40	14
WED	2x(800-1600-800) on the river in 2:34-5:09-2:27; 2:26-5:14-2:31. Unable to make it to the BAA workout tonight, so I was on my own and decided to run this on the river since the MIT track was locked yesterday morning. I felt pretty good on the warmup, the early aches and pains I've had recently weren't an issue, though my right hip flexor didn't feel great. Ran over to the 4.5 mile mark and spent a decent amount of time stretching out before running a few strides where I didn't feel great. Felt like I got out to a good start though I could tell that I settled into a slightly slower pace after a minute or so. Disappointed to see a time slower than 2:30 to start off the workout, though running without 400m splits did make this harder. Wanted to run faster on the mile and came through 800 in 2:33 but clearly lost focus a bit on the second 800. Took my time on the rest and really tried to focus on the final 800 of the first set, got out well and did a great job of holding over the final minute. Had a nice long 4:00 rest and was able to stay focused and was ready to go at the start of the second set. The first 800 of the second set was probably the best of the whole workout, I was able to hit a good time and held a good rhythm without killing myself. Unfortunately I lost focus after that, hit 2:37 to start out the mile and couldn't pick it up from there. Wasn't able to really cut loose on the final 800 and just did my best to hang on and not fall apart. Pretty tired when it was all said and done, didn't run as fast as I had hoped for but working out solo, in the morning, on the river is much different than being on the track. Put in 4M of good, hard running and did a decent job of staying focused throughout. Cooled down straight back home, very slowly, and then just spent some time sweating when I got home. Pretty warm out today, even at 6:30am. 39/39	8
TUE	Fake Fresh backwards. Felt a lot better than I have recently early on, but my right hip/hip flexor got tight again on the stretch up Mass Ave. Things came back around though, and I felt decent enough by the end. Had wanted to get on the track at MIT and run a few 150s, but all the gates were locked up and I didn't feel like climbing a fence, so I just skipped it. 38/38	10
MON	Docks-Greenway. Had originally thought I'd be disciplined and put in 10M this morning, but was pretty tired when my alarm went off and decided I could use an easy day after the big weekend. I felt good enough early on and thought maybe I was being overly cautious, but by the time I got to South Station my legs were both tired and hurting, so I was glad that I'd decided to go short. 37/37	6
SUN	JP-River with Harvey, Dan and Bedoya. Same route as last week, I left my house at 8am and headed up the river to BU where I met Harvey and Dan. We ran out along the Riverway and did a loop of JP where we ran into Bedoya. We all headed back to BU, then up to River Street and back down the Boston side. We kept the pace pretty easy this morning which was fine with me because I was still pretty worn out from the race yesterday. Had I not been meeting those guys I almost certainly would have run about 13 or 14 miles, I'm still a bit surprised I turned upriver after crossing BU instead of just heading home. Very glad to be done with this when I got home, right at 2 hours. 36/36	17

Day	Round Up	Miles
Week 16 05-16 - 05-22	The consistency of the past five weeks seems to be paying off. Another good long run on Sunday to start off the week and my best workout in a long time on Wednesday. I rested up a little bit on Thursday and Friday and that seemed to pay off on Saturday, as I had a really great race in Bedford. For the first time in a very long time I felt like I was able to race instead of just running hard, I did a good job of moving up through the field and then kept the pedal down over the final 2 miles as guys tried to come back on me. Two more weeks until Rhody, I'm very much looking forward to a race that's shorter than the 12k. May Miles : 223	73
SAT	Bedford 12k in 38:57 for 7th. Warmed up with Ryan C, Matt and Terry but turned back after about a mile and finished up on my own. Felt really good off the line, stayed relaxed early and found myself in around 10th place. Spent the rest of the race moving up and passing people as they fell off the pace. Moved into 6th at around 5M and stayed there the rest of the way, running solo for 2M but very aware of people closing on me (turned to be mainly Ryan.) Hit the track and was caught by Mike Bunker with 150m to go and he put 2 seconds on me in the final 100m as I couldn't get my legs turned over. A bit longer than planned cooldown as we blindly followed Ryan around the streets of Bedford. Very happy with how this race went, I was able to run aggressively the whole way and felt like I was actually racing again. 12k is probably a bit longer than I'm really ready for and I was a bit hesitant to start hammering when I knew there were still 3 or 4 miles left. Today was more of a slow burn, just working at a consistent level without backing down and it feels good to get through a race like that again. 35/35	14
FRI	Charlestown Loop. Had every intention of going 6 or 7 miles this morning, but I was really tired when I woke up and again decided that feeling fresh was more important. Would have liked to have felt better as the run wore on, but the whole thing was pretty rough. Hopefully tomorrow feels better. 34/34	4
THU	Lincoln. A decent sized group tonight, much better than last week. Wound up running out front most of the way, I've somehow become one of the "old guys" in the group who knows where he's going. I really would have liked to add on tonight, great weather and my legs were feeling good, but last night was prettyy rough and I want to make sure I'm feeling good on Saturday. 33/33	10
WED	2x2000, 2x1200, 4x400 in 6:25-6:22; 3:40-3:40; 68-69-67-68. Workout at Harvard, just Matt Ely, Ryan McCalmon and myself tonight since Harvey and Chorny were doing shorter stuff. Had hoped to run 76-77 for the 2ks and did a decent job of hitting those times, worked with Matt on the first one but was mostly solo on the second. I believe I was 5:09 through the mile on the first one and 5:06 through the mile on the second. We had 1 lap of rest after each 2k and I was feeling good at the start of the 1200s. The plan was to run 73s and I managed to lead the first 800 of both intervals, running 73-2:27 each time. Did a good job of fighting through the whole interval, including picking it up over the final 100m to keep up with Matt. Pretty tired after the 1200s and wasn't looking forward to the 4s at all, but they went by without too much extra pain. The first 3 were nearly identical, I got out behind Ryan, watched him surge away down the backstretch and then worked to stay even with Matt as he came up onto my shoulder over the final 100m. On the final 400 Ryan didn't surge away and all 3 of us finished together. I was pretty out of it after the workout ended, this is definitely the hardest I've pushed myself in a long time. Cooled down with the usual river loop then headed home feeling pretty light headed. I think tonight may have been a turning point, previously I'd been tring to just get through a workout but tonight I was pushing myself and actually taking advantage of the workout. Hard to put into words, but tonight felt more like a real workout. 32/32	10
TUE	Docks. I felt absolutely terrible out there this morning. The first few minutes weren't too bad, but I had to stop at 7 minutes to retie my shoe as there was a fairly sharp pain on the top of my right foot. Adjusting my laces fixed that, but from there my legs just felt worse and worse. Strangely, my right quad was pretty painful, that was worse than the hip. Glad to finish this run, felt like I was crawling along the river, though it turned out to be a 7:15 mile. I ran a few strides at the end and actually felt a lot better after that. 31/31	9
MON	River loop with Terry and Lou. I was dead tired when I woke up and knew that if I tried to run I'd wind up cutting it short, so I made plans to meet Terry and Lou on the river at lunch. Ran the basic Mass Ave-Science loop and then added on a bit to get the distance up to 9M. Felt good enough, time passes fairly quickly when running with other people. 30/30	9
SUN	JP with a huge group of guys. Just like last week I left my place around 8am and ran up the river to BU, meeting 8 or so guys at 8:30. We headed out along the Riverway to JP, looped around the pond once and came back the same way. I needed to add on a bit when we got back to the river, and most guys were looking to go a bit longer, so we headed up to River Street, crossed back over to the Boston side and ran down river. I was on my own after Mass Ave and ran 6:50-7:00 for those miles, pretty much the same effort as the majority of the run. Pretty worn down by the time I got home, I put in 1:58 this morning and felt pretty good throughout. Good run with good company. 29/29	17

Day	Round Up	Miles
Week 15 05-09 - 05-15	I'm pretty happy with how this week turned out. I put in a good long run on Sunday and ran my best workout in a while on Wednesday. I managed to keep my consecutive days streak alive and had only 1 day of really short mileage. Saturday's workout could have gone better, but at least I was able to get out and push myself for 5M. Unfortunately, I'm still not at all sure what to expect next Saturday at the 12k. May Miles : 150	73
SAT	5M decreasing pace in 5:56-5:36-5:30-5:11-5:14. Woke up around 7:30 and headed out for this workout around 8. I felt pretty good warming up over to the 3.5, but probably should have run a few more strides before getting started with this one. My goal was to run 5:40-30-20-10-00, but clearly that was far too aggressive. I knew it would be a bit of a stretch, but was hoping that I'd at least be able to hit the first 3 miles then just run hard on the final two. I was really concerned with not starting out too fast and after how easy the 5:12 felt to start things off on Wednesday I thought I'd be able to cruise a 5:40. I came through the first half mile in 3:00 and then just tried not to overreact on the second half. Ran 2:55 and started to think that maybe this wasn't going to go as well as planned. The rest of the miles were split fairly evenly, I was pushing hard on the next 2 miles though was trying to save something for the final 2 miles at the same time. After I turned at the 6.5 I ran the best half mile of the workout, hitting 2:33 as I was chasing down Dan Smith and The Spaniard. It felt like I held onto that pace, though the watch clearly shows that I slowed to 2:37s the rest of the way. Was just going to cool down straight home, but Dan and Dave caught up to me, so I added on up to Longfellow with them to make the cooldown 3M. I managed to get out and run hard this morning, but I definitely could have planned a better workout and/or more realistic goal times. 28/28	10
FRI	Inman Square. Stayed up to watch the end of the Celtics' game last night but still managed to get out of bed at 6am. I felt pretty run down, though, and didn't have much motivation for more than a short run. Felt pretty awful throughout the whole run, had sharp pain on the top of my right foot, depending on how I stepped. I think that was more of an issue with how my shoe was tied, as my foot didn't really bother me walking around before the run. Glad to just get through this run, I'm clearly not back to the point where I'll push through a 10M run on really tired legs. 27/27	5
THU	Lincoln. Got to Lincoln early again and ran out for 4:00 then turned around and headed back to the parking lot. Figured I was going to be alone tonight and didn't wait until much past 6 before taking off again on my own. My legs were pretty tight at first but I got loosened up enough to where it was just a dull ache in my legs most of the way. Ran the regular 13M loop finally, and the river wasn't a problem at all. Despite picking it up slightly over the final few miles I wasn't able to get the loop in under 90, I was about 92 or 93 minutes. Glad to get in a longer run tonight. 26/26	14
WED	BAA Workout, 2.5M-1600-800-400-400 in 12:57, 4:58, 2:23, 67, 67. Warmed up on the usual river loop then stretched out on the track for a bit before heading to the river and running strides. Felt decently quick during strides and felt really good at the start of the 2.5M loop. For some reason everybody let me lead the first mile, it felt pretty relaxed and we came through in 5:12. Shortly into the second mile Ryan took over the lead and I started losing touch with the pack (Harvey, Ryan, Will and Chorney.) I made it to about 9:00 before I was checking my watch and thinking about the finish. The longer intervals are typically the ones that give me the most trouble coming back, so this was a very encouraging start. I came through the second mile in 10:18 which made me feel a little better about the pack pulling away. Tried to keep pushing on the final half mile but slowed a bit and only managed a 2:39. Had 6:00 rest before the stuff on the track and felt pretty well recovered at the start of the mile. Went out behind the pack but was still pulled out to a 35 first 200. Backed off after seeing that and ran laps of 74-74-75-75. Had wanted to push a little bit harder on this one, but was still happy to run sub 5:00. Same story on the 800, thought I was being conservative at the start but was out in 33, hit 400m in 70 and then did my best to hold on over the next lap. Wanted to work on pushing myself to finish up the workout, instead of just being pulled along, so I started the 400s a few seconds behind the pack and just focused on running hard. Didn't check any 200m splits, but I'm pretty sure that I was still getting out hard and then slowing. I think this is easily my best workout since Houston, I felt good the whole way and didn't have too many negative thoughts. It's time to change the yardstick for workouts from just running hard to actually hitting some times. I was pretty tired immediately after finishing, but felt good on the cool down and had enough energy to argue with Harvey about craps. Also, my MEng work finally paid off, as I made (and won) a $5 GPS related bet with Harvey. 25/25	10
TUE	Fake Fresh backwards. Despite going to bed early and getting 8 full hours of sleep, I was really tired when the alarm went off this morning. Finding out it was 38 degrees made it an easy decision to wait until the middle of the day. Got going around 10:30am and felt really, really good. It was almost 50 degrees when I was running, but it felt warmer than that in the sun. I cruised through the whole run and was 6:50-7:00 on the river at the end. Was half expecting to discover I was running 6:30-ish, I felt that good this morning. Ran hard up Green Street when I was back in Charlestown and felt the smoothest and fastest that I have in a long time. 24/24	10
MON	Run to Remember course. A bit tired when I got up this morning but felt decent enough during the run this morning. My right IT band started getting tight about halway through, but it didn't cause too many problems. Another cool morning, 40 degrees when I got started, but I was pretty comfortable in shorts and a tshirt. I've been pretty consistent for a few weeks now, I'm really hoping that things start clicking soon. 23/23	7
SUN	JP with a big group. Headed out at 8am and ran up the river, meeting Harvey, Place, JMark, Will, Dan Smith, TPS and Carly at BU. I got there a bit early so I headed up the river and ran into Harvey just before River St. We ran back to BU and then I did a couple loops around the fields so that my hip wouldn't get too tight. We took the Riverway out to the Pond, but came back through Brookline and down Beacon. I felt good throughout the whole run, we kept it easy 7:00-7:15 for the majority but we did start picking it up on the way home. The group split up at BU, Will and I headed down the river to Mass Ave, then I finished up alone the rest of the way. Ran 6:45ish over the last mile on the river, without trying to speed up at all. Good run this morning, finished at 1:57 and wasn't all that tired when I got home. I did wind up taking a nap later on, though, outworking Harvey really takes it out of me. 22/22	17

Day	Round Up	Miles
Week 14 05-02 - 05-08	This was an alright week, had a better than expected long run on Sunday and hit a decent total for the week's mileage. Wednesday's workout was okay, though I didn't handle the heat very well. Put in a good amount of running at Lincoln, which was nice but left me pretty worn down on Friday and Saturday. May Miles : 77	65
SAT	Charlestown Loop with Midge, plus 5 sprints up the hill at the Monument. Really tired again this morning when I woke up, plus I didn't have much time as we had childbirth class this morning. Got going around 7:30 and took Midge along to get her tired out, since we'd be gone most of the day. I felt pretty good and probably would have gone further had I had the time. We finished at the Monument and did 5 short sprints up the grass hill, before heading home. 21/21	4
FRI	Inman Square. Felt like an absolute zombie this morning, I guess the past two days took more out of me than I thought. Probably didn't help that I was really wired last night after drinking 32oz of root beer and didn't fall asleep until after 11pm. Had originally hoped to get in a hard effort this morning, since tomorrow is all day baby class, but once I woke up I started walking back my expectations. Finally settled on just getting out the door, though I might have been better off just going back to bed. My right ankle was really bad early on, even though I iced it again last night, and once that loosened up my right knee and IT started acting up. Very happy when this run eneded, I don't think I enjoyed a single step of it. I might have outworked Harvey last night, but I'm pretty sure Terry will be running further than me today. 20/20	5
THU	Lincoln. Traffic was pretty light on 128 today so I got to Lincoln around 5:40 and decided that instead of just sitting in my car I'd put in some extra mileage. Ran out for 7:30 and turned around just after crossing the creek. Got back to the lot and met JMark, Harvey, Haringa, Place and Ted and the 6 of us headed out right at 6pm. I had felt pretty ragged early on but felt decent enough through the bulk of the run. Was really worried about how my ankle would hold up and thankfully I didn't roll it at all today. It did give out 2 or 3 times early on, I'm not really sure what happened but I'd step on my right foot and be unable to put weight on it. After stumbling a bit, everything was fine on my next step. We ran the 10M route since Harvey wanted to go short, Place, JMark, Ted and I added on around Mt Misery. Really nice weather out this afternoon and I felt like I could have gone a lot longer, this was a great run. I'm giving myself credit for 15M today, though nobody else seems to think the Mt Misery route is 13M. Oh well. I'd have to go back and check, but I feel like this is the first day in awhile that I've outworked Harvey. 19/19	15
WED	4x(600-1000) in 1:46, 3:04; 1:47, 3:05; 1:47, 3:05; 1:49, 3:06. Warmed up along the river with Harvey, Bernie and Ryan McCalmon, then stretched out a bit and ran a few strides before getting into the workout. My IT band was really tight and I was a bit worried about it, but it held up well enough through the workout. Probably should have run a few more strides as I felt like it took most of the first 600 to really get loosened up. Let Harvey and Chorney take off on each interval, ran ahead of Ryan for the first 2 sets, then behind him for the final 2. Had a goal of running 70s for the 600s and 72s for the 1ks, but clearly wasn't able to keep that up. Managed to run hard the whole way and aside from the last 600 felt like I did a good job of staying focused. It was decently hot out and my body didn't handle it too well, my mouth was really dry and I kept stopping at the steeple pit during the recovery jogs. We had the option of 4 sets or 5, but I made a deal with myself that I'd do 4 sets but had to really work on all of them. I was pretty spent after the fourth set and glad I didn't have another one to go. Cooled down with a lap around the track, then hit the road mile loop to keep it short. My right IT and right ankle were both pretty tight after stopping the workout, the cooldown wasn't very comfortable. Got back to the track to run some barefoot strides on the infield, but stepped in a hole at the end of the first one, rolling my already messed up right ankle. I did another 4 strides, but the were more to loosen up my ankle and I didn't run very fast. Pretty tired after everything was over, stretched out for a bit then headed home for a quick dinner, iced everything that hurt and then went to bed early. Happy that I was pretty consistent today and fought through every interval, but was disappointed I couldn't run a bit quicker. Thought I was in a bit better shape. 18/18	8
TUE	Highland Ave out and back. Not much trouble getting up this morning, despite staying up until 11pm last night. Felt like I had a little more energy than yesterday, but I didn't take a watch with me, so I don't know how slowly I was running. My right IT band was the worst it's been in the past few days, I think I got a little too lazy about stretching/icing/foam rolling. Made sure to stretch out well when I got home and then iced for a decent chunk of time during breakfast. 17/17	8
MON	Cambridge-River. Got started around 6:30, originally planning on running Fake Fresh. As I was heading into Cambridge, though, I realized I could run a loop, cross over Longfellow and meet Bernie around 7am on the river. Headed up Cambridge St a bit then took Cardinal Medeiros over to Main Street. Should have cut over a bit earlier, though, as the stretch on Medeiros wound up being longer than I expected. Was crossing over Longfellow at 7am and looking for Bernie but didn't see him. Got to the Esplanade at 7:04 and figured that if he was already past Longfellow I had no hope of catching up to him, so I ran down towards MoS, thinking maybe he got a late start. No such luck, though, so I ran solo up to Mass Ave, crossed over to Cambridge and ran back home. Was 7:10-7:30 along the river, my legs didn't feel too bad but I didn't have much energy this morning. 16/16	9
SUN	Ocean. Started out this morning intending to run out to JP, but changed my mind and ran Ocean. My stomach was a bit upset and I wasn't too excited about running this morning, so when I got to the Common and realized today was the Walk for Hunger I almost just gave up on the run instead of dealing with that mass of people. I ran down Marlborough instead of Comm and when I got up to Boylston and Mass Ave I realized I could avoid it all together by just running up Mass Ave to Ocean. Haven't gone that way in a long time, it was cool to run past Clearway, too. Hit the ocean and was thinking about ways to get home, I knew I had to run up G Street since I was there, but I also wanted to loop out around Pleasure Bay. Eventually decided to loop around Pleasure Bay, then pick up Marine, take that to G and go up and around Telegraph Hill. I was looking at my watch and around an hour in I really just wanted to head home, but I forced myself to stick to the route I'd decided on. When I was running across the breakwater I could see Telegraph Hill and it looked much further away than I was expecting. When I finally got to G Street, it must have been clear that I really didn't want to climb it, as a woman who was running downhill looked at me and said "Good Luck." Made it to the top then followed the old Ollie course back to L Street, and took that to South Station then followed the Greenway home. Coming down Broadway it started to dawn on me that this would be longer than the 14M I had settled on as a compromise, but there wasn't much I could do. As I got closer to South Station it was clear that this would wind up being a solid 16 miler, which I couldn't be too upset with. I was struggling a bit at the end, all the pounding was hard on my legs, plus it had been humid all run and it was starting to heat up, too. It was past 1:52 by the time I got over the locks, so I ran a few strides through the Navy Yard to get home. Wasn't in too rough of shape once I got home, but I was certainly glad to be finished. 15/15	16

Day	Round Up	Miles
Week 13 04-25 - 05-01	Finally able to hit the 70M mark again. It's been a long time, too long, but I kept the streak alive and managed to get in enough double digit runs (going 13 with Matt on Tuesday was a big help.) I was a little concerned about the adjustment to a new pair of shoes, I've been wearing the Boston Classics for a very long time, but by the end of the week I wasn't even thinking about it anymore. Had an okay workout on Wednesday, but I'm still getting used to working hard and pushing myself, especially over the longer intervals. Things are finally moving in the right direction, though. May Miles : 12	70
SAT	Summit Ave. Had to get an early start this morning so headed out solo and planned on picking it up over the second half of the run, instead of meeting guys for a more formal workout. Started out prett slow and definitely eased into the run. Worked hard up Summit, then took it easy on the way down and tried to speed it up once I got to Beacon. Certainly ran faster on the way back but didn't really get out of my comfort zone at all. Ran 6:10 (3:06/3:04) for the last mile on the river and was surprised at how easy that felt. Finished up in 84 minutes for the whole run, so I was certainly going slow early and likely didn't run too fast on the second half, either. 14/14	12
FRI	Fake Fresh backwards. Got started around 6:30 this morning, actually woke up without much of an issue, and felt pretty good from the start. This was a good run, I had much more engergy than yesterday and felt like I was running a bit quicker than recently. The good news is that my right hip and knee barely bothered me at all. It could be that I'm adjusting to the new shoes, or it could be that I've been blowing things out of proportion recently. Ran 7:00 for the last mile on the river, which was actually a bit slower than I was expecting to see. 13/13 April Miles : 244	10
THU	Run to Remember course. Slept in slightly this morning and was dead tired when I finally woke up. Forced myself to get out the door and was running by 6:30am. My legs didn't feel too bad, which was surprising, though my right ankle was doing it's typical morning thing and it took about 4 minutes before I stopped running with a limp. Felt good enough early but after 15 minutes or so I started to quickly lose energy. I didn't feel like I was dragging ass and my legs weren't terribly heavy, but I was clearly running slow and this loop took 2-3 minutes longer than normal. But at least the streak continues, the mornings after evening workouts are always treacherous. 12/12	7
WED	4x800-2x1600-4x400 in 2:29-28-29-30, 5:09-5:07, 68-68-68-68. Warmed up along the river loop with Harvey, Chorny and Bernie, but it was low 40s and rainy so I didn't get too warm. The wind was really stiff on the home stretch, but didn't affect the other 300m at all. I was warm enough running in just shorts and a tshirt (and even ditched the tshirt halfway since it was just wet, cold and heavy,) but my hands were freezing. Thankfully Harvey let me wear his gloves after the 800s, which made getting through the workout a lot easier. I was a little worried about how my hip and knee would feel working out in the new shoes, so I broke down and wore the red flats. It seemed to work, as everything felt fine during the workout. Started out in the back of the pack on 800s and just like last week couldn't seem to crack 75 on the second lap, so it was all about how well I could get out and then hang on. Still feel like I'm not doing a good job of pushing myself, I'd get out quickly then watch the leaders pull away and just get stuck in a pace that was hard but still comfortable/manageable. This was very obvious on the miles, where I got out in 2:35 and 2:33, respectively, then struggled to really push the second half of each interval. Felt like I did a better job on the 400s, I was able to stay engaged the entire interval and closed decently well, even into the wind. It feels like I'm clawing my way back into shape, but there's still a big gap between how I feel and think when I'm running hard now and how I know I should be feeling and thinking. It's a process, I guess. Cooled down indoors to get out of the weather, which was a good decision. Only put in a bit more than a mile though, partly because I could feel my hip tightening and partly because I didn't feel like running any more. Thankfully the weather is supposed to get better tomorrow. 11/11	8
TUE	Lincoln with Matt. Felt good the whole way, the weather was cool and threatening to rain but not bad for running. Happy to get on trails today, I hardly felt my hip/knee at all during this run. The trails are gradually drying up, which is nice, but Walden is still ridiculously flooded. We wisely went around the whole pond, instead of taking the flooded out bridge. Ran around Mt Misery, as it still looks like the trail down by the river is flooded. Finished up around 91 minutes, a bit quicker than I was expecting. 10/10	13
MON	Docks-Greenway. Waited until after work to run today, but actually made it out the door this time. Felt okay, but was pretty worried about how my hip and knee would hold up. There were times when I could feel things getting tight, but I think overall it was better than yesterday. Finally felt like I was able to run at a decent pace, was no longer dragging the whole way. Noticed on a stride at the end that there seems to be less cushion in the front of these shoes, my toes hitting the pavement was much more noticeable than in the Boston Classics. Happy to get out and run today, and to put in more miles than Terry. 9/9	6
SUN	Jamaica Pond. An early start this morning because I had to pick Kathryn up from the airport this morning. I felt pretty good early, nothing was too sore from the hill work but I was a bit tired after staying up late playing poker yesterday. Over the last 3 miles my right hip really started to ache and occasionally my knee was hurting, too. Ordinarily I wouldn't think too much about it, but this was my first run in the Mizuno Wave Riders, I've had to change shoes since adidas discontinued the Boston Classics. Hopefully it's just an adjustment period of getting used to the shoes, looking back I probably shouldn't have had my first run in them be a long run, but my old shoes are completely shot. Surprised at how slow this was, about 105-106 minutes, 7:30 pace. 8/8	14

Day	Round Up	Miles
Week 12 04-18 - 04-24	The first good week in a while, I ran every day and had two decent workouts. It's going to be a tough slog for a few weeks, the biggest thing I need to work on right now is being comfortable running hard and pushing myself. I had hoped the BAA 5k would have been a bit faster, but given what I've been doing for the past 2 months 15:40 is not a surprise. The goal for next week is to get above 70M. April Miles : 186	66
SAT	Hill repeats on Bunker Hill. Warmed up 2M with Midge through the Navy Yard, then dropped her off and home and ran over to the base of Bunker Hill. Ran over and back 4 times, running hard on the way up and taking the downhill as rest. On the whole I felt good, though the way back (from Main Street to the top) was much harder than way over (from Green Street to the top.) On the whole it felt good to be working hard, though. For the next week or two the yardstick is just whether I can push myself and do the planned workout without compromising. This morning any thoughts of stopping after 3 repeats were immediately met with a strong no. Decently tired afterwards, but not wiped out. Cooled down from Green Street to Medford Street then back around to Main Street. 7/7	9
FRI	JFK Street with Bernie, Will and Harvey. Met Bernie at the Museum of Science a bit after 7am and headed up river to meet Will and Brian. We ran a boring river loop, up to JFK Street on Memorial and back along Storrow. Felt like we were moving pretty well, I didn't check many splits but we were between 3:15 and 3:30 after BU. Felt much better today than yesterday, and the massage yesterday seems to have helped my hip substantially. 6/6	11
THU	Run to Remember course. Hard to wake up this morning, and very achy once I got out of bed. Headed out for this run at 6:30am, felt like I was 100 years old. Stiff and sore and tired for the vast majority of the run. The sharp, specific pain gradually went away, but I was tired and achy the whole way. Felt bad when I finished up and felt even worse when I saw that it took me 52 minutes to run this loop. Ouch. 5/5	7
WED	2x1M-4x800-2x400 in 5:06-5:06; 2:28-27-29-29; 70-70. Warmed up around Harvard with Matt and Harvey, checking out whether the road loop was available. Felt okay while warming up but after stretching out a bit my hip was really tight during strides. It was feeling bad enough that I thought about whether even running the workout was a good idea. Loosened up a bit with more strides, though, and once we started running I felt better. Pretty slow off the line and I felt very out of sorts over the first 400m or so, the guys quickly gapped me and I was just trying to run within myself. Found a good rhythm later in the interval and felt good at the finish. The road was in rough shape, a lot of potholes and that seemed to make it hard to get in a groove. Took 2 minutes rest then got back at it, felt slower over the second mile, but still managed to hit a 5:06. The 800s felt much better, mainly from being on the track, I think. Was getting out between 72 and 74, a few seconds off of the guys, but seemed to always finish with a 75, no matter what I tried. Took 2:00 rest after the first 800, but that was far too long, so I started just jogging 200m and starting on my own (about 1:30,) since I wasn't running with the guys, anyways. Decided during the 3rd 800 that I'd cut out the 2x1M the guys were planning on finishing with, and run 2x400 instead. I got out hard on the first 400 but didn't check my 200m split, did my best to hold on and was happy to see 70 on the watch. I was pretty tired after that but talked myself into running the second 400. Tried to get out hard, but didn't feel like I was running that fast but managed to really hammer the final 100m. Pretty spent afterwards, I was running hard on the miles and 8s but struggled to really push myself. On the 400s I was able to push myself more, knowing it was just 400m. It's just a matter of putting in more time running hard like that, getting used to that feeling again. Cooled down with 2 laps of the road loop, then stretched out a bit. Iced my hip as soon as I got home, and that felt really good. 4/4	9
TUE	Navy Yard with Midge, then Inman Square. Somewhat of a late night, staying out with the CMU guys after the marathon and it took me a bit to get out of bed and get going. Since Kathryn is out of town this week I took Midge with me at the start, she had some good stretches but mostly just trotted behind me. Dropped Midge off back at home then headed out towards Inman on my own. My right hip was pretty sore this morning, but on the whole things were feeling good. Decided today that my goal, retroactive to Sunday, is to run every day between now and when the kid is born. That means today is 3/3.	7
MON	Marathon Course with Harvey. Dropped Nick off at the Common around 6:15 and then drove over to MIT and parked on Vassar. Headed up the river to JFK and met Harvey, we ran back and forth on the river for a mile or two looking for Will but eventually took off without him. We wandered through Brighton for a few miles until we found ourselves at the BC Reservoir. I took a quick pitstop then we headed down Beacon and followed the course to the finish line. We stayed on Boylston, then picked up Charles, crossed the river at Longfellow, wandered through Kendall and around Cambridge for a bit then finally ran down Vassar. It felt like we had been running for a long time, but we kept finding ourselves needing to add on, hence the trip over Longfellow and through Cambridge. Finished up at my car at 1:48, which I'm happy calling 16M. Felt really good this morning despite the race yesterday and just 5 hours sleep last night. Probably an indication that I didn't run hard enough yesterday. 2/2	16
SUN	BAA 5k, 15:42 for 11th. Not the greatest race of my life, but given what I've been doing recently it's hard to be disappointed in it. Got off to a terrible start, slow off the line though it felt like I was running really fast. Happy to see 5:02 at the mile and then started to work once I turned onto Beacon, but wasn't able to make up any real ground. Caught Narcissi before the turn onto Berkeley, but he responded immediately and I didn't have any fight. Hit 10:01 at 2M but the long straight down Commonwealth killed me, I got sucked into running hard without really pushing to catch Narcissi or Carter, who were both just 5-10m ahead of me. Need to get some of my racing instincts back, this was more of a hard run than a race. Cooled down a long 2M with Harvey and Miller, then stood around watching the mile races. By the time I got home my hip was killing me, so I iced for a bit then wound up taking about a 2 hour nap on the couch while watching the Sox lose. 1/1	7

Day	Round Up	Miles
Week 11 04-11 - 04-17	This was an okay week, didn't put in the amount of mileage I had hoped and skipped my Wednesday run, but I got in a good workout on Thursday and am starting to get my motivation to train back. Put in a couple of short days when I should have been doing double digit mileage, need to get back in the habit of putting in 9-10M every day and then go from there. April Miles : 120	53
SAT	Docks-Greenway with Harvey, Nick End and Breck. Harvey drove over to my place around 8:15 this morning and we headed out for an easy pre-race run. Nick turned back before the hotel, I finished up with Harvey and Breck. Feeling good still, am starting to think I might be able to put together a good race tomorrow.	6
FRI	Back Bay. Slept in when I should have run and though I managed to sneak out during the day for some miles, I was so concerned with getting back to work that I went half as far as I had hoped. It was a bit cooler than I was expecting and my hands/forearms were cold most of the way, but my legs were feeling alright.	6
THU	1600-6x400-800 in 5:04-71-70-71-70-70-70-2:27. Thought for a second this morning about waiting and running this during the day, but knew I was better off going right away. Working out a 7am means you have the track almost entirely to yourself, which is a nice perk. Probably didn't run enough strides beforehand, though, even though I ran straight 76s for the mile, the second 800 was far more comfortable than the first. Took a full lap jog recovery then got into the 400s, taking 200m jog between them. Felt pretty good throughout all the 4s, the pace came easily and even though I was tired at the end of each interval, I felt recovered after the 200m rest. Was hitting pretty even splits on the 400s, though it was clear that I couldn't make up a lot of time on the second 200, so I started trying to get out in 34-high. I had hoped to finish up with a 1200, but I really wanted to run 74s and decided I'd just go 2 laps doing whatever it took to run that pace. Felt good enough on the first lap but really pressed on the second lap, the 1 second under pace came almost entirely on the final 200. Looking back I probably could have relaxed slightly and made it 1200, but it was a good confidence booster to set my sights on 2:28 and run faster to finish the workout. Jogged back home for an easy cooldown, happy with how things went today. Wasn't as pumped up afterwards as I was last Friday, but that workout came as more of a surprise, I was pretty confident in my ability to hit the times today.	9
WED	Day off. Had every intention of running during the day, but work got in the way.	0
TUE	Lincoln with Matt. Both Matt and I got to Lincoln early so we were able to start running by 5:20 today. The mud is slowly receding, there are only a few bad spots left, but the water level at Walden was even higher, had to wade through nearly knee deep water to get to the bridge, which was itself submerged. Kept it easy and relaxed the whole way, didn't really notice the distance. Good run.	13
MON	Inman Square. Really tired when I woke up this morning and running 5M was about all I could psyche myself up for. I felt good enough during the run but had no desire to run any further when I got back home.	5
SUN	Arboretum with Harvey, JMark, Will, and parts with Bernie, Paul, APHill and David Chorney. Met a big group of guys at 9am and headed out towards the Arboretum. We all ran together to the Arb then most of the guys turned back in order to run a bit shorter and quicker. Harvey, Jared, Will and I wandered our way through the Arboretum, climbed up the Big Green Hill then headed back home, running into David Chorney as we were leaving the Arb. Felt good almost the whole way, my legs were getting pretty tired and feeling beat up over the final mile or so, though. Need to start increasing the distance of these long runs.	14

Day	Round Up	Miles
Week 10 04-04 - 04-10	The days I ran this week things went well, but I continue to miss too many days. Finally back on the horse in terms of running workouts and even did a big boy workout on Friday. Felt better there than I was expecting, which was a nice surprise. Now's the time to build on that good feeling and start getting out the door on a regular basis. April Miles : 67	45
SAT	Day off. I was starving when I woke up this morning and that threw off the rest of the day. Got caught up running errands and doing other things. Even though I promised TPS I was going to run, I didn't make it out the door.	0
FRI	4M tempo, 4x800 in 22:30 (5:44-28-37-40); 2:29-32-31-27. Jogged over to the river and met a group of marathoners at the 2.5 this morning to tag along for part of their workout. The group was H, SPANIARD, Brendan, Dan Smith and Ryan, everybody was doing 6-8M at marathon pace, so I got to sit back and let them pull me along at 5:40s. Felt a lot better than I was expecting, the pace was actually comfortable, even when Bedoya was out front running 2:45s. I shared the lead with Dan Smith over the final mile or so, then stepped off to the side as they turned around at 6.5. I jogged up to the 7 and ran 800 hard-800 easy back to the 3.5. The first one felt so comfortable that I was worried I'd look down to see 2:40, so I probably sped up a bit too much over the final 200m. I was running the easy 800s in 3:20-3:30 and feeling pretty fresh at the start of each interval. The only really hard one was the last 800, the hardest part was staying calm mentally yet still running aggressively. Cooled down straight back home, felt very good to be back running hard again.	13
THU	Abbreviated Highland out and back. Had thought about going back to Lincoln tonight, but didn't want to deal with all the mud again and my legs were in pretty rough shape throughout yesterday, so I figured an easy day couldn't hurt. I got out the door without issue, but my right ankle and hip were pretty bad from the beginning and I wasn't too excited about dealing with the general fatigue, either. Managed to get somewhat loosened up, though my right knee was hurting off and on and I eventually decided to just turn around early. Turned at Lowell Street, just after the convent, which cut off about 1.2M from this already short 8M route. I could use the karma, so the 6.5M run gets rounded down this morning.	6
WED	9M tempo with Emily and Carly. Warmed up from home over to Mass and Memorial and we got started almost right away. Plan was to keep the first mile relaxed and then move down to 6:15-6:20 if everything was going well. A bit quick on the first half but we calmed down after that and clicked off a couple 6:15s before slowing to around 6:25s to the turn-around at the 7.5. Emily and I sped up on the way back, running 6:04-5:53-5:4-5:39 to finish up. I felt good enough during the stuff around 6:00 but as we got faster it got harder for me to keep up. Partly I think I wasn't expecting to run as fast and had to adjust mentally to working harder. At least I managed to stay with Emily and she didn't drop me. Cooled down back home, all in all a good day and nice back to back runs.	13
TUE	Lincoln with Matt and Brett. Got started right around 5:30 and felt pretty good from the start. The pace was easy throughout and we had to slog our way through some places (and wade through Walden) but this was a very enjoyable run. Added on around Mt Misery, but had to change that route a bit due to flooding, too.	13
MON	No run. Stayed up late watching the Sox season opener and slept right through my alarm. Another beautiful day in Boston, really should have gotten out the door.	0
SUN	Day off. We wanted to head back to Boston early to beat traffic so I didn't bother trying to squeeze in a run this morning. Should have gotten out for a run later in the day when it was 75 degrees in Boston, but wound up running errands in the afternoon.	0

Day	Round Up	Miles
Week 09 03-28 - 04-03	This was a pretty bad week for running, I was really tired after getting back from Vegas and it took a long time to recover from that. Had a good run on Thursday with Carly and Emily, but that one run was nearly 90% of my mileage for the week. Need to get back on the horse and just get out the door on a regular basis, which I've been saying for a few months. April Miles : 22	22
SAT	Day off. Drove out to Provincetown yesterday for a short vacation, slept in this morning and was tired and hungry when I eventually got out of bed. Spent most of the day walking around with Kathryn and Midge, including a decent stretch along the beach.	0
FRI	Docks-Greenway. Took today as a vacation day, so I was able to sleep in a bit and headed out for the run at 7:30am. Felt really bad for the first few miles, predictably. My legs were pretty sore and my right ankle was tight, too. Eventually loosened up, I guess, but never felt great. That's what I get for being lazy and not running regularly.	6
THU	5x2M along the river with Emily and Carly, in 12:09-11:59-12:09-11:54-11:34. Warmed up over to the BU Bridge and stretched out for a few minutes waiting for Emily and Carly to arrive. The plan was 4-5x2M, working our way from 6:15 down to 6:00. I let the girls set the pace early because I didn't have a good feel for it, but after a mile or so I was up at the front trying to block the wind as much as I could. The pace felt good throughout, though the total mileage certainly took its toll on me. Ran 6:00 pace, more or less, the whole way, though Emily and I sped up on the final interval, running approx 5:50-5:44. Cooled down back to Science with Emily then headed home over the bridge. Kind of a big first run back after a few days off, but all in all it felt good. Haven't worked out in a long while, so I figured I'd get my feet wet and help out Carly and Emily as they finish up their Boston prep.	16
WED	Another day off. March Miles : 174	0
TUE	Another day off. Went to sleep at 8:30 last night and barely remember turning off my alarm this morning. Slept a solid 11 hours and was still exhausted when I woke up at 7:30am. Another cool, rainy day isn't helping things.	0
MON	Got back to Boston at 6:45am after flying all night from Vegas. Could barely keep my eyes open, much less motivate myself to get out for a run. Plus it was cold and raining, which didn't help in the motivation department.	0
SUN	Day off. Woke up early again but had an upset stomach, my right heel was tender and I think the 3 straight late nights and early mornings were catching up to me. Just did some push ups and sit ups in the hotel room. Better than nothing.	0

Day	Round Up	Miles
Week 08 03-21 - 03-27	This week got off to a good start with Sunday's long run, but the trip to Vegas predictably threw a big wrench into things at the end of thw week. Happy to have gotten out both mornings in Vegas, was not sure how the late nights and free booze would affect my chances for running. Working my way back into shape and getting used to running hard again, though I'm not sure how we've gotten to the end of March already. March Miles : 174	55
SAT	Towards (and past) the Palms. I was completely wiped out last night so I went to be early and got about 7 hours sleep. Woke up at 8am this morning and again, there's not much to do but go run at that hour in Vegas. Instead of trying something new, I decided to cross over the interstate and run out past the Palms like I did last time I was here. Once I hit a red light I turned right and headed through a random Vegas neighborhood. I was feeling really good and eventually decided I'd turn around after 15 minutes (approx 2M) and run hard back to Caesar's, then tack on an easy 2M on the strip. Felt really good on the way back though there were enough intersections and enough traffic to make it hard to really cut loose. Made it back to Caesar's in 11:50ish then jogged easily out towards Treasure Island as a cooldown. Even though this was a short one it felt good to put in something quicker than normal, in this atmosphere a run of any distance feels like a win, though.	6
FRI	Out and back on the Vegas strip. Stayed out really late last night but only managed to sleep about 3 hours before finding myself wide awake at 7:30 this morning. Without many other options I laced up my shoes and headed out for a run. Headed "up" the strip (maybe "down," I don't know) towards MGM/Luxor/etc. and the Vegas sign. I was hoping that I'd feel like going a full hour but figured I'd put in closer to 40 minutes. Resolved to not look at my watch for as long as possible and managed to avoid it until I got to where the sidewalk stops by McCarron airport. That was 22 minutes so I figured I'd be okay just heading back to Caesar's. Got back in about 19:30, even though I didn't feel like I really sped up at all. Probably should have tacked on a bit more but wasn't super motivated.	6
THU	Summit Ave with JMark. Met Jared at 6:15 this morning on the river and we opted for a different course this morning. Kept it more or less easy throughout, but we did hammer it up Summit pretty well. Felt good throughout.	12
WED	Ollie Course.	11
TUE	No run. Was going to meet Matt at Lincoln again, but he bailed. I was planning on going on my own, but didn't have a strict deadline for when I had to be there, which lead to me staying at work longer than I should have. By the time I realized what was going on, there wasn't a lot of light left and I didn't want to deal with the rain.	0
MON	Back Bay.	6
SUN	Davis-Bike Path. Got out the door decently early this morning and felt good on the way out to Davis. Kept it easy but still got to the Square quicker than normal. Kept it relaxed and steady all the way to the river then started getting ready to hammer the last few miles. Ran steady from 7.5 to 7 to check my pace (3:28) and then got into it. Managed to gradually speed up over the 3 miles from BU to Science, 6:19-5:58-5:37. Took a lot of effort to keep running fast, even though it wasn't terribly hard I'm not accustomed to pushing myself anymore. Jogged back home over the bridge, felt good to put in a somewhat decent effort. Clearly, skipping New Bedford was the right decision.	14

Day	Round Up	Miles
Week 07 03-14 - 03-20	March Miles : 119	49
SAT	Docks-Greenway.	6
FRI	Fake Fresh with JMark and Harvey. Was a bit late to meet Jared this morning, but he was late too. Harvey surprised us all by getting out of bed early enough to run with us, too. Usual route, usual pace, usual run.	10
THU	Ollie course.	11
WED	Day off.	0
TUE	Lincoln w/ Matt. Got to Lincoln in time for the planned 5:30 run, but Matt was stuck in traffic. Wound up taking off without him and ran solo until Walden. Had to deal (predictably) with a lot of puddles, though the bog by DeCordova which I was certain would be ankle deep wasn't too bad. The little stream by the school, however, was ankle deep and very cold. Had to deal with a few spots that were ankle deep mud, but it was great to be back running on trails. Felt pretty good throughout, and it was good to run with Matt for a bit and catch up with him. Looking forward to getting out to Lincoln with greater regularity (and running on dry trails.)	10
MON	Day off, more rain.	0
SUN	Fresh Pond backwards in the cold rain. Got going around 8am this morning though I wasn't terribly excited about dealing with the weather. I was fine for the first few miles but by the time I was heading into the wind along the river I was ready to end the run.	12

Day	Round Up	Miles
Week 06 03-07 - 03-13	March Miles : 70	47
SAT	Run to Remember course.	7
FRI	Can't remember, probably took the day off.	0
THU	Docks backwards with JMark. Had to rush to get over to the Sonesta this morning to meet Jared, I got there 5 minutes late but was still there before JMark. We decided to run a different route than the normal Fake Fresh, so we crossed the river at Mass Ave and ran down Comm Ave to the Common. Out of the blue we bumped into Chris Bruce around Clarendon and ran with him for a few blocks, which was a blast from the past. I felt great the whole way, we started out around 7:15 on the river and I think we gradually sped up. My foot didn't bother me at all and my hip was decent too. We came over the bridge into Charlestown, cut through City Square Park and then picked up Main Street. I ran with Jared back to Green before splitting up, which made the run a bit longer than 9. Good morning.	9
WED	Summit Ave. Headed out at 6:20 this morning on my third attempt to run this route since my foot started hurting. I felt pretty good at the start and my foot didn't hurt too badly, which was a nice change. It felt like I picked up the pace after coming off of Summit, but I couldn't tell if maybe I was just getting tired so it felt like I was working harder. Finished up along the river with a 6:40 which felt very comfortable. It was great to be able to get out for double digits without my foot bothering me at all, good thing I used the ice bucket during the end of Lost last night. My right hip was pretty sore by the end, though, so now I get to deal with that.	12
TUE	Run to Remember course. Got out the door a little bit late this morning, starting at 6:45, but I felt pretty good. No issues with my foot when running right after waking up, which was encouraging. Pretty basic run, think I'm more or less back to normal but now I need to get back into shape.	7
MON	Castle-Bunker Hill. Slept in a little bit this morning and started working early. Managed to get away from the desk around 10:30 and enjoy the mid 50 degree weather. I felt okay, my foot wasn't too bothersome, just some tenderness around my ankle and the top of my foot. It took me a few miles to forget about work, but once I got into the run it was great. One of the first real nice days of the spring, the winter makes you forget how nice the weather can be. Ran this loop about 3 minutes quicker than normal, though I didn't feel like I was pushing the pace. My foot didn't bother me too much, even on the turns that normally aggravate it. I've been slacking off on icing, though, and need to get back to that.	9
SUN	Navy Yard with Midge. Just a strange run this morning, headed out planning on running Summit, but I realized after 2 minutes that I needed to talk to Kathryn about something, so I turned around and went back home. My foot wasn't feeling the greatest and I was kind of worried about it after running hard yesterday. I started doubting whether I should go 12+ miles, so I grabbed Midge and we ran through the Navy Yard. She wasn't too excited about running, though, and just drafted, which was frustrating. By the time we finished the loop my foot was still a little bothersome and I didn't really feel like running much anymore. It's too bad, because the weather was gorgeous this morning and I would have liked to be able to enjoy it.	3

Day	Round Up	Miles
Week 05 02-28 - 03-06	After pushing the envelope on Sunday I decided to be smart about my injured foot this week and slowly built up mileage, while also being diligent about icing. It certainly paid off, as by the end of the week I was able to run somewhat hard for a few miles on Saturday. I feel pretty good about the direction things are going and don't expect many more problems from my foot. Ready to get back in shape. March Miles : 23	36
SAT	Out and back along the river. Wanted to test things out a bit this morning, I headed over to the river, running easy to the 4.5 mark. From there I started gradually speeding up and my foot felt fine. I ran as fast as was comfortable for 2 miles, turning at the 6.5 then started working a bit harder on the way back. Ran 3:29-3:18-6:16 on the way out (missed the half mile at the 6) and came back in 2:50-2:45-2:38-2:37. I was working pretty hard at the end and was surprised to see I only ran a 2:37 for the last half. I didn't feel like my legs were holding me back, but I was breathing hard and had trouble staying focused on pushing myself. Looking back at it, though, I think I shouldn't be too upset about finishing with a 5:15 when I've been doing almost no work and just kind of threw this run together out of the blue. Covered the 4 hard miles in 23:53. Cooled down back home, my legs were feeling pretty good by the time I finished up.	8
FRI	Day off. I was tired when I woke up this morning and didn't get out the door during the day. My foot was a little bit tender when I woke up but it started feeling better as the day wore on.	0
THU	Docks-Greenway backwards. Bumped it up another mile this morning and continue to feel good. Another ice bucket treatment last night, as much as it sucks it seems to make my foot feel better.	6
WED	Inman Square. Continued to feel good, I put my foot in a bucket of ice water while watching Lost last night and I think that helped. My legs feel good, the timing of the injury really stinks. Though, I guess there's never a well-timed injury.	5
TUE	CTown Loop. Decided this morning that I'd follow Terry's sage advice and increase mileage slowly. So the plan is to go up 1M each day this week and possibly push the envelope this weekend. I felt okay the whole way, I could still feel my foot though, and had other random aches throughout the run. My right hip started out hurting, then strangely my left knee and towards the end my right knee starting bothering me again. I'm getting really fed up with my right leg.	4
MON	Day off. I slept in this morning and my foot was still sore when I woke up, so I decided to play it safe and take the day off. I iced a few times throughout the day and my foot felt better as the day wore on.	0
SUN	Fresh Pond backwards, detour to Harvard. Probably pushed the envelope with today's mileage, but haven't run the full Fresh Pond loop in awhile. My foot felt fine at the start, I almost wasn't even aware of it, which was nice. I rolled my foot on a tennis ball before starting, which seemed to help loosen it up. Around Fresh Pond I started to realize I would need a pit stop but stupidly passed up a Port A John. Stopped at Mt Auburn but the bathroom there was locked so I really had no choice but to cross the river and stop at the Harvard track. Actually worked out well, as I ran into Paul, Voce, H and Brendan at Harvard and after the pitstop ran with them down the river. The stop came around 55 minutes and after starting again the plantar fascia on my right foot was tight. Not sure if that was from stopping or from the distance, but it was uncomfortable the rest of the way home. Wound up being 97 mins but I didn't check any splits along the river. My foot was sore the rest of the day, but it wasn't quite as painful as it was last weekend. February Miles : 127	13

Day	Round Up	Miles
Week 04 02-21 - 02-27	Bad, bad week. My foot was nagging me all throughout the week and though it didn't hurt as much by the end of the week I wouldn't say it was "healed." Only ran twice but felt better the second run, I think this foot thing isn't serious and is getting better but it hasn't gone away. February Miles : 114	8
SAT	Day off. Really should have run today but had some things to take care of when I woke up and then got caught up in other things and didn't get out the door. I'm getting a bit complacent.	0
FRI	Day off. Probably could have run but wanted to play it safe a bit longer.	0
THU	Charlestown Loop. My foot felt good when I woke up, I did a little stretching and rolled my foot on a tennis ball. After eating breakfast and working for a little bit I headed out for an easy run. It was raining lightly but temps were above 40 degrees so I finally got to run in a tshirt again. My foot felt much better, just a little sore in the heel/Achilles, and it didn't hurt afterwards, either. I iced again but am starting to think I've got this thing, whatever it is, on the run.	4
WED	Charlestown Loop. Up and at 'em at 6:45 this morning, excited that my foot didn't hurt much at all. Of course, I was paying a lot of attention to it, so I probably noticed small aches that I would have otherwise ignored. As soon as I finished it started to really hurt, though, and that continued even after icing.	4
TUE	My foot is feeling good but I thought one more day off would be a good idea.	0
MON	The foot is feeling better but I'm still being cautious.	0
SUN	My foot was feeling better but I really didn't want to test it, so I managed to stay off my feet pretty much all day.	0

Day	Round Up	Miles
Week 03 02-14 - 02-20	February Miles : 106	44
SAT	TD Garden. Got started today planning on going about 12M but just after crossing the locks my right foot started hurting. Stopped at the Federal Building to try stretching out my foot and ankle but it didn't get any better and I headed home. The pain was at varying levels, for a few steps I'd think it wasn't that bad and then out of nowhere there'd be a shooting pain on the outside of my foot and I'd think about hopping home on one leg. My foot continued to hurt throughout the rest of the day so I stayed off of it as much as I could and iced regularly.	2
FRI	Day off. Didn't want to run early and got caught up with work later on.	0
THU	Fake Fresh with JMark.	10
WED	Day off. Didn't want to get up and deal with the snow when my alarm went off.	0
TUE	Orange Line-South End-Freedom Trail.	8
MON	Navy Yard with Midge, then Docks-Greenway solo. Dragged Midge out of bed this morning but she wasn't too interested in running. After he initial excitement wore off she spent the final 1.5M drafting.	8
SUN	Charlestown Loop with Midge, then Olmsted solo. Ran an easy 4M with Midge around Charlestown and was feeling okay. After I dropped Midge off I headed out towards Olmsted keeping the effort about the same. Pretty basic run on the way out but started picking it up once I turned around. Near the end my legs were really leaving me, so I just ran as hard as was comfortable. Wound up being 43:30 out and 40:00 to get home.	16

Day	Round Up	Miles
Week 02 02-07 - 02-13	February Miles : 62	36
SAT	2x2M on the river in 10:57-10:39. Started out this morning with intentions of running 2x2M 2x1M, warmed up over to the 4.5 and was feeling halfway decent, pretty fresh after 3 days off. I went right into the hard effort without bothering to stretch or run strides, it was cold enough that I probably just would have tightened up anyways. I thought it would be a great workout if I could run 11:00-10:40-5:10-5:00, though I wasn't sure whether I'd be able to run that fast at the end. I felt good at the start and was a little too amped up, apparently, as I ran 2:38 to start things off. I backed off after seeing that split but slowed a little too much and was around 5:28 at the mile. Managed to get back on pace and I think I split something like 2:46/2:43 on the final mile. I took just 2 minutes rest before getting back at it and after a bit of a slow start managed to string together a few half miles just under 2:40. I started losing motivation after the Hatch Shell and was trying to keep running hard and convince myself not to cut the workout short. After finishing the second 2M I caved mentally and called it a day. This workout wasn't that hard and I wasn't too taxed physically, but I felt like I was working very hard mentally to keep running hard. I cooled down back home with a quick detour into North Point Park to check if it's linked with Paul Revere yet (it's not.)	8
FRI	Another day off, this is getting out of hand.	0
THU	Day off. No reason, just lazy.	0
WED	Day off. Wanted to run in the morning before the storm hit but didn't get out of bed. Even though the storm never materialized, I didn't get out for a run.	0
TUE	Navy Yard with Midge then Docks-Greenway. Slept in a bit and headed out the door with Midge around 6:30. We did the standard two miles through the Navy Yard and everything went fine, aside from having to stop a few times for her to use the bathroom (she's almost as bad as TPS.) I was concerned about being able to get going again after taking her inside, but I forced myself back into the cold for another 6 miles. My right hip was tight when I started up again but after a bit I loosened up and felt good the rest of the way. Pretty basic run, felt good to be out there, though I wish it would just warm up already.	14
MON	Day off. Kathryn got sick over night and when I woke up I walked Midge and got Kathryn some medicine and then had to start working. Should have run at some point during the day but was lazy.	0
SUN	Davis-Bike Path with a fast finish, 5:34-5:31-5:35. Got an early start this morning, was out the door before 8am, running on my own. Started out very easy and relaxed on Highland, my legs were feeling really good. I got to West Street in just under 29:00 and then started to pick up the pace. Much like on Friday I ran as fast as was comfortable, without really pushing myself, along the bike path and down Mass Ave. I felt like I slowed a bit on Mass Ave and lost a little focus, which wasn't hard since I wasn't too focused to begin with. I got to the river in 53:30 and did my best to maintain pace until I got to BU. I ran 3:01 from the 7.5 to the 7, telling myself I'd really hammer from the 7 to the 4 and call it a day. I was hoping to run all 3 miles under 5:40 and ideally average 5:30. This was the first time I've pushed myself beyond what was comfortable and my body did not like it. It took a lot of determination to maintain the effort, part of me was looking for excuses to stop running hard. The second mile was by far the best and I even managed to run 2:44 from 5 to 4.5 but slowed considerably over the final half mile. I was pretty spent when I finished and walked to the stoplight at Memorial. I jogged slowly over the bridge to Charlestown but after a few minutes I started feeling better and even put in a surge up Green Street, though it certainly wasn't very fast. It felt good to push myself today and hopefully this will jumpstart things and get me a bit more serious about training again.	14

Day	Round Up	Miles
Week 01 01-31 - 02-06	February Miles : 26	42
SAT	Charlestown Loop with Midge. Had planned on going a bit longer today but I started out with Midge to tire her out since we're hosting a baby shower today. I wound up taking her with me on the entire loop, which turned into a bit of a fartlek. After 2M or so she seemed to start getting bored, so we'd have to speed up for a block or two to keep her excited. Then we sprinted up Sackville and again up Monument, which got me pretty tired. We finished up with a stride down Prospect. She is clearly faster than I am, at least over short sprints, and the only reason it was even close was that she was on a leash. Kind of glad I didn't go any further as I was really tired the rest of the day.	4
FRI	Highland, 29:00 out 25:30 back. Didn't have a problem getting started this morning and today was a good reminder of how much I like running early in the morning. Like yesterday I felt great early and it felt like I was running fast from the start, but I kept it relaxed to the turn around and then picked it up on the way home. Ran 3:30 faster on the way back, but didn't run a tempo effort or anything. I ran as fast as was comfortable, though I did have to work a bit harder near the end to keep the pace up. Another day in the 20s, I managed in shorts but am anxiously awaiting the summer. My orginal thought was a 14 miler with a hard finish, but wanted to get an earlier start on work so I had to cut the run shorter than planned.	8
THU	Docks. Got started around 6am and was feeling really good from the start. It felt like I was running fairly quickly, but when I got the river I was running just 6:50 pace. Low 20s at the start but fairly comfortable throughout the whole run. I'll certainly be glad when this winter is over, though.	9
WED	Day off. Stayed up watching the Lost premiere last night (and doing taxes) and didn't have the energy or motivation to get out of bed when my alarm went off.	0
TUE	Inman Square. Not a very long run but I was at least able to get out the door during the week, which is an improvement. I felt good the whole way, taking yesterday off really helped me recover from Sunday's long run. Nothing special, though I wished I had time to run longer once I got started. I went to Mini Club O after work and lifted, same as last week. 3x12 single leg squats, 3x15 hamstring curls, 3x6 bench, 3x12 lat pull down and 3x12 calf raises.	5
MON	Day off. Kept putting the run off and eventually just bagged it. Mondays have not been good for me recently.	0
SUN	Marathon Course-Allston with Harvey and JMark. Met the guys at BU this morning for another long run, though we didn't go as far out on the course as we did last week. The pace was comfortable and felt very easy throughout, though it helped that I was the only guy who hadn't raced the day before. I threw in a couple surges to punish JMark for trying to make puns and we ran hard up heartbreak but I felt so much better than I did last week. I was pretty tired by the end, my quads were shot, but this time I didn't feel like I had made a mistake in running as far as I did. Maybe there's something to this running more than once a week approach. January Miles : 204	16

Day	Round Up	Miles
Week 00 01-18 - 01-30	I had thoughts of running occasionally throughout these two weeks but never actually got out the door. I really wasn't too excited about heading out into the cold and didn't see any reason to force things. I put in an 18 mile run that kind of wrecked me but by the time I ran again I was feeling okay. I'm ready to get back at it though, sitting around every day not doing anything is getting old. January Miles : 188	24
SAT	Back Bay. I finally got off my lazy butt and put in a run. It was 10 degrees and my hands were cold after 5 minutes, but all in all I stayed pretty warm. The pace was very easy and likely very slow, though I picked it up along the river and ran 5:45. It didn't feel hard but it certainly didn't feel great.	6
FRI	Day off.	0
THU	Day off.	0
WED	Day off.	0
TUE	Day off. I set my alarm to get up this morning but changed my mind at 5:30am. I'll get serious about running one of these days. I did go to Mini Club O after work and lifted for the first time in a few months. 3x12 single leg squats, 3x15 hamstring curls, 3x6 bench, 3x10 lat pull down and 3x12 calf raises.	0
MON	Day off. I was going to run later in the day but even though it was about 50 degrees I didn't feel like heading out into the rain. I'm still a bit wrecked from yesterday, especially my quads and my back was tight when I woke up.	0
SUN	Marathon Course-Allston with JMark and Harvey. Met the guys at 8:30am and we headed out Comm Ave towards the course. It felt good to be back running again and my legs were pretty fresh. We kept it easy the whole way though we sped up a bit as the run progressed. We followed the route out to the firehouse then stayed on Comm Ave for a few more minutes. On the way back we took some side streets by BC and wound our way through Allston to Harvey's place. My right hip and both quads started feeling pretty bad around BC and got worse the rest of the way. I probably went a bit too far today but I really thought I'd be able to handle it. Quite glad to be done, spent a fair bit of time recuperating on the couch when I got home.	18
SAT	Day off. I had plans to run this morning but it was 20 degrees when I took Midge out and I changed my mind.	0
FRI	Day off.	0
THU	Day off.	0
WED	Day off.	0
TUE	Day off.	0
MON	Day off.	0