Thursday, June 15, 2017

Best run of the year

Not sure why - but after an easy week (1 run in 5 days), I charged out the door this morning and just cranked out a great run.  Pacing was pretty good: 7:31, 7:21, 7:07, 6:54 and 8:08 (uphill).  The 'gap' pacing looks damn near perfect: 8:06, 7:14, 6:57, 7:13 and 7:10.  That's some good work.  I honestly can't remember the last time i felt that good on a run.  Maybe back in around the charles a few years ago - maybe around groton.  That's a testament to what a few days off and nice weather will do for you.  At work now - feeling worked.

Tuesday, June 13, 2017

A new low

Down to 151.2 this morning.  A good time of year to shed a few pounds.  We're in the 3rd day of a 3 day heat wave - so it's almost too hot to eat anyway.  I did a hot run yesterday morning - about 8:20 pace for 5.2 miles.  Sunday, I did my first Walden swim of the year.  The water was a bit chilly, but warmed up as a swam.  So a solid week - and some good workouts.

Saturday, June 10, 2017

June, week 1

Post race recovery included an 11 year old b-day sleepover with a dozen kids.  brutal.  as soon as they got picked up I headed out for an 8 miler up and down the bike path - which felt great except for my right knee is starting to flare up again.  I rested Monday and went out for a lunch run in CT on tuesday.  that may have been the best run of the week - awful 50 degree rainy day - but we got a perfect window for running - and my friend pushed the pace to 7:50s for a few miles - so i wasn't a total slacker all week.  I then went out thursday and friday from work.  The later was with the running group at work - but most were >9min/mile.  I went with the one guy who was doing 9s for 3 miles, and then picked it up for the final 2.  Knee pain was pretty bad for the thursday run, but i kt taped it and it felt pretty good yesterday and feels ok this morning.  magic shit, that tape.  Nevertheless, i may do no running this weekend, and aim for monday/thursday (possible race) - which would give me 2 days rest between runs for a bit.  see if that knee feels a bit better next week.

In other news, I've been counting calories again for the last week and i am focused on getting a little leaner and stronger.   i've been holding steady at around 152-153 the last few days - but have been well under my goal net calories for most of the week: 714, 1671, 1058, 1340, 1177, 1073.

Saturday, June 03, 2017

Concord Mile

Thursday night I headed to Concord to run in the "40-89" year old heat at the ARNO mile.  I've been angling for this all winter/spring - so I had hopes of maybe running under 5:50 - certainly another sub-six.  It is a meet that is filled mostly with running club members, and it went out real fast (for me).  The first 400 was 1:20.  To fast.  I managed the next 3 laps at ~1:30, and came in at 5:49 - a new PR.  Makes me wonder what I could have run when I was younger had a trained a bit better.  In any case, it is probably my best race since the 2016 ras na hiernan (6:42s 5k) or the 2015 yulefest (6:34s).  

So that wraps up the "spring season" - a 5k, 10k and mile - with the mile being the main focus.  With some improved speed - i'm going to go into the fall looking for a good half.  The training paces look daunting: 5 miles at a 7:20; 10 at a 7:50 - especially through july/august. And will i really manage to get in 3 solid runs a week?  Will the tracks be open during the summer?

Friday, May 26, 2017

The last stand

So a slim week so far.  My calves killed Monday from the intervals in the racing flats.  I did 7.1 early Tuesday to try and loosen them up, but went super slow - 8:44 pace.  Wednesday was busy with work and baseball.  Thursday was busy and rainy.  So today I went out at lunch from work.  A normal 4.8 miler - but I dropped a 6:43 mile in the middle to help out a little for next week.  The last stand.  I may try another 'last stand' tomorrow or Sunday - some 200s - but we'll see.  A busy holiday week.  I kinda wish the track mile was yesterday - not after memorial day - but oh well.  

Tuesday, May 23, 2017

10x400s

Saturday I headed down to AHS track and did 10x400s.  I managed to do all of them between 1:25 and 1:29.  I've now revised my plan to try for under 5:50.  Sunday I ran around arlington while laney did her first 5k.  Today I ran an easy 7.1 miles at a very slow 8:44 pace.  

Wednesday, May 17, 2017

Two weeks out

tomorrow will mark two weeks before my old-man adro mile.  Since the weather sucked away my weekend, I did a hilly 3.1 miles (263 feet climbing) on Monday just to get out.  Tuesday I ran home from work via freshy pond and did 4x5 minutes intervals at something like a 6:45 pace (maybe).  They felt hard as hell.  Not perfect, but it had been 9 days since my last session and I wanted to get something in.  Today I ran from work!  woop!  felt good to get out at lunch and see people along the river.  8:35 pace for 4.1 miles.  So far, after 3 days of work: 13.6 miles.  Maybe an easy one friday and i'll aim for some track intervals this weekend.