Tuesday, November 14, 2017

One week out

I was feeling pretty good Sunday morning - so I headed out a little fast - aiming for 7:40s-7:50s - but ended up doing: 7:43, 7:21, 7:29, 7:22, 7:15, 7:32 and 7:17 (+ 7:50 uphill for 0.6 miles).  7.6 at a 7:30 overall pace - when the workout was suppose to be 5 easy.  Gotta love the chilly weather.  Had a headache later and feeling a bit head coldy now - but nothing too bad. 

Today (tuesday) - the workout was just for 6x400s - I decided to run down to Fresh Pond and do them there.  They felt ok - maybe around 6:20s (1:35 or so/quarter) - but it is hard to say off-track.  Legs felt super sluggish on the way back up the hill - but that is probably ok.  Just rest between now and the race - probably an easy 3 miler on Friday to shake out the legs.

Thursday, November 09, 2017

Chillin

I had two more 'hard' runs this week before kind of easing back a little.  The first was Tuesday - I left around 12:30 from work and only needed to do 3 miles at a short tempo pace.  This was suppose to be 7:10 or so based on my 7:30 HMP.  I ended up running 6:51, 7:09 and 6:51- for a 6:57 average.  A good 13 seconds below goal pace.  Excellent.  It felt hard but not too bad - and better than my summer 5k efforts.  Temps make a difference.

Second run was this morning.  Goal was 7:40-7:50, but I was pretty sure i'd get that easy.  I went out pretty fast because of the downhill, and was able to keep a decent pace through Davis: 7:05, 7:16, 7:23 and 7:30 (some deliberate slowing).  Then going up: 7:36 and 7:39.  7:18 down and 8:14 for the last uphill mile.  Averaged out to 7:30.  Again - felt hard but not too bad.  I think I can definately go for 7:20s the first half of the half - and then either focus on maintaining or speeding up the last 6 miles.  Very cold run.  Right calf tightened up a little.  I stopped to stretch and it seemed better. 

I have a 5 miler planned for the weekend (easy).  And i'll do 6x400s off-track Tuesday or Wednesday.  Then maybe another 3-4 Friday with some strides thrown in.  Easy!  Should be pretty amped to go on the 19th.

Sunday, November 05, 2017

Battlegreen 10k

Made it out to Lexington to do my first race in over a month.  Perfect fall weather ended up equaling my best 10k effort ever!  That despite some serious hills.  Here are the mile paces: 6:34, 6:50, 6:47, 6:52, 7:22 and 6:36 (last bit was 6:25 sprint to try and catch some age-groupers).  That mile 5 hill was no joke.  42:57, which ties my Niantic bay 10k time from a few years ago.   I really need to find a flatter fall 10k - probably could've smashed that old record with a few less hills.  According to my training plan, that would put my "planned" HMP at 7:09 instead of the 7:20-7:30 range - something to think about.  Not sure if i want to go out that aggressive... 

I had a pretty good 5M tempo on Thursday: 7:19, 7:04, 7:15, 7:12 and 7:12.  Need to do 3 miles at a 7:10 pace on Tuesday. 

Thursday, November 02, 2017

Solid Fall Running

Been pretty busy lately.  So i'll give a quick rundown of the last few weeks.  I'm on week 10 of the training plan now, and haven't blogged since week 8.  I finished off that week with a really nice 10 miler at a 7:42 pace - including the last brutal hill - so probably below 7:40s.  However, that weekend I was down in Mystic and missed my intervals - instead I did a slow 7 miles Sunday night - better than nothing.

Last week (week 9) started with a 15 miler and HMP+30.  Overall pace was 8:06 - probably close to 8:00 or under if I don't include the last hill.  So very good.  A nice relaxing run.  Some rain, but pretty warm that morning.  I followed that up with my 'medium tempo' run Thursday which was a bit slow - just under 7:30s for 5 miles:  7:36, 7:25, 7:40, 7:15 and 7:18.  I was ok with that since the pacing was good - faster the last half.  I'll probably try and do something similar today.

That week finished up with off-track 3x2000 intervals.  I think these were run at under 7:00 min/mile pace - maybe 6:45s with the GAP pacing - but it's hard to know off-track.  Looked like middle-school soccer did me in. 

This week started off with probably my best run when factoring in both speed and distance.  I did 7:46 over 12 miles. Really good pacing the entire way.  That's only 16 seconds over HMP - with a lot of hills - so feeling pretty good about being able to hit 7:30s for the race.

Today is another 5 miler medium tempo.  Sunday is either intervals or battlegreen 10k.

Tuesday, October 17, 2017

Crisp Fall Weather

Finally!  Felt so good heading out today.  Workout called for 5 miles at 7:20 pace.  I did the first mile in 7:32 and sped up: 7:06, 7:06, 7:19 and 7:11.  Felt really good.  That is all!

Sunday, October 15, 2017

October Weird

Tuesday I did a tempo from work.  5 miles at 7:24 pace.  A little hot for this time of year.  No shirt and plenty of sweat.  I did a better job pacing than I have on some of my other humid days - so that was good.

Big run of the week was a 14 miler on Thursday morning.  Polar cold this time.  Under Armor and gloves.  I left around 6:15 and did about 8:05 for the first 13 miles.  Kind of let myself struggle up the hill at the end.  Felt pretty good afterward - considering it was probably my longest effort in about a year.

Today I was back to being shirtless - running around the AHS track for 3x1600s.  Hit them pretty good ~ 6:30 for each one.  They didn't feel great - but I suppose they're not meant to.  26.4 miles for the week.  I was thinking of doing baystate half next weekend - but the wifey has me going to CT for some rental chores.  Maybe i'll try and find a 5k or something down there - but for some reason they don't have much going on in October.

Sunday, October 08, 2017

Two more "fall" runs

So week 6 is in the books.  Got up Thursday and did my 5 mile tempo run in 7:22s - about 7:20 if you look at the gap pacing - since a good chunk was up into arlington.  I started slow - and went down into belmont - then did fastish 4 miles into davis and back to alewife - then a 7:29 mile into arlington center.  slogged home.  A good tempo.  The workout had a 6mile medium tempo - but I didn't think I could manage that since it was pretty hot out.  5 seems plenty.

Today i did 1k,2k,1k,1k workout.  similar to the 1m,2m,2x800 - but a little easier.  Super humid today.  The first 1k feels like a warmup.  I did 4 minutes.  Then the 2k i didn't really time since it was off track - just ran it hard.  The next two 1ks were very hard.  I did the first in under 4, but I think the last one was 4:07 or so - feeling a little gassed - but I guess that is why we do them.

I'll start this week with an afternoon 5 mile tempo from work - hopefully the humidity breaks tuesday.  Then thursday morning i'll do an early morning 14 miler.  fun!  should be nice and cool at least.