Friday, March 23, 2018

A good week training

So I had a good week running this week. Last Saturday I got caught up with hill work: 3x60;2x90;1x120 and I followed that up with another hill workout on Monday: 45;60;75;90;105;120. Both were hard, but hopefully it'll pay off. Wednesday I had one of my better tempo runs in sometime: 7:45, 7:19, 7:21, 7:19 and 7:19. Great nice cool day around the Watertown part of the Charles. So that felt great. Capped it off with a good 7.4 today around the Cambridge part of the Charles: 8:04, 7:47, 7:53, 7:49, 7:59, 7:43, 7:39. 7:52 pace overall. I was aiming for an easier pace tan wednesday - especially early. So I think I need to do some more of that practice pacing - with a bit of speed up at the end.

Friday, March 16, 2018

Race Day

A week late - but it has been another busy few weeks.  My race day prep started with a nor'easter and lots of shoveling.  Back hurt Friday, but felt better during Saturday's leg-warmer.  But then I got roped into grooming the pooch - and the back really didn't' like that.  I took 2 ibuprophen before heading out to the race Sunday and started out with a 6:38 mile, but then the hill kicked in and the back did was not happy.  Struggled in with a 7:17, 7:17 the last 2 miles - including a good 20 second stoppage in mile 2.    22 minutes total.  Utter crap race. 

Had a nice run yesterday though.  7:36 pace over 5 miles - nice cutdowns: 7:49, 7:45, 7:41, 7:21 and 7:22.  Really nice feeling. 

Saturday, February 10, 2018

Midwinter nap

Life has been busy with Elena suffering a concusion during a ski trip 3 weeks ago, and julia getting the 'laser flu' this week.  Nevertheless, i've had a solid 3 weeks of training.  The week of 1/22 I managed runs of 5 and 7 miles from work - and did my first interval work of the new year: 6x400s at 5k pace - 100 slow in between.  Last week i did morning runs during the week: 4.8 and 8.3 miles - and then 5x600 intervals at the track - 5k pace with 100 slow in between.  This week i officially started my hill work outs with a 6x60 on tuesday, 6.3 miles from work thursday.  I finished with an off-track 4x800.  The first 3 were 5k pace with 200 slow inbetween.  The first 2 were up the bike path, the 3rd was down, and the final one was really no fun - up the big hill on the way home. 

In a pretty good grove.  4 weeks out from next 5k.

Saturday, January 20, 2018

In sickness and in health

Last week I was feeling pretty sick - I did a 4 mile run last Thursday from work and a 7 miler last Saturday - up and down Arlington.  I also did two rows and mixed in some strength workout - for sick week - not bad (11 miles running and 8 xt units).  This week was more back to normal.  Runs of 6 and 7 miles on Tuesday and Friday, rows Monday and today (saturday) - along with some strength.  I'm trying some 'strength and mobility' workouts to try and help my stride and overall health heading into the spring season.  Legs feel tired now from yesterday's 7 miler.  A pretty good week considering this winter has had it's cold and snow days.  Still a long way to go this winter - so hopefully i can keep things going.

Sunday, January 07, 2018

New Year Rowing

I made it out exactly once this week - Wednesday from work at lunch - for a slow, icy 6-miler.  I probably could have pushed it more - but the ice made footing a bit slippery.  Better to live to run another day.  That left a lot of days open for XT work.  I rowed Monday, Thursday and Saturday - 28 minutes each day - which I equate to about a 5k of running.  I did some minor strength workouts and lots of snow shoveling as well.  Tiss the season to XT. 

I had trouble coming up with a '3 best list' for 2017.  No races really stood out - but after some thought here are the four in no particular order.  Most unique experience was the 5k in AZ at 6:30 in the morning and 100 degree temps.  It was my slowest 5k - but I won my age group - so that is cool.  Best feeling race was the battlegreen 10k.  Had this been a flatter course - I would have mauled my old 10k record.  Best I felt all year.  Best achievement was either the AM mile - my fastest ever or the half (1 minute off best ever).  Both were just a bit lacking which is why it is hard to pick the best.  The mile wasn't a big leap, and the half was marred by sickness which held it back from being better - but i'm proud of both.  Maybe the best thing I did this year was recommit to racing - 11 races my most ever - and more than double what i've been doing since i moved to mass. 

Sunday, December 31, 2017

Wrap it up

The last half of December was pretty solid.  On the 15th I did a great 6 miler at a 7:35 pace, including a 7 minute pickup.  The 18th I did 4.5 miler - again a decent pace (7:35s again).  My last run in Mass for the year was a fairly lazy 7.3 miler down to Davis and back into Arlington - a 8:23 pace - which I did before work. 

I wrapped up the year in Wickenburg AZ.  I did a 5 miler down to the high school - which had a locked and alarmed (?!?) track - paranoid bunch up there!  The last mile of this run I did 7:17 uphill mile (GAP of 6:59).  I was a bit smarter and did the mile downhill the next day - for a 6:38 pace (6:47 gap).  Lots of fun running out there.  Will miss that warmth when I head out tomorrow in the single digits to kick off the new year.

Monday, December 11, 2017

A long winter's nap

It is kind of sad that this time of year gets so busy and hectic - if you can handle a bit of cold, it really is a nice time to get out and enjoy life.  Alas, holiday parties, kids stuff, short days make things mildly stressful for most.  To keep my own sanity I made it out for a nice 6 miler today around 3:30.  Headed north-eastern-ish to the mt. auburn area, and then down to the charles via the bb&n crossing.  A bit of a change-up to my normal routine.  Then I did the normal 6 mile loop under a brilliant sunset.  Pacing was pretty fast for 4 miles: 7:52, 7:47, 7:23 and 7:42 - never really pushing it.  Slowed down the last 2 miles due to ice on the trail - and finished with a decent 7:51 overall.  Physically the best i've felt in about 10 days. 

Not much running last week - did a kinda pathetic 5 last thursday morning with a sore side and hamstring.  Side has been hurting for over a week now.  Hope nothing major is wrong.  No real plans for racing now - think i'm going to end up missing all the holiday races.  oh well.  back to the grind next spring after some easy running and cross training.  I did 75 minutes on the old rower last week - so that is an all time high.  think i'll get a lot of mileage out of that this winter.