Tuesday, April 17, 2018

Week 1 of speed training

Incredible Boston Marathon yesterday.  I took the day off. 

Last week I finished with an 8.3 mile 'long' run.  Had a nice pace of 7:47 and GAP pacing of under 7:30s for the last 3 miles.  Nice effort.  Saturday I did my 8x200 intervals.  About 40 seconds each.  Didn't really feel like I could hold it up for a mile - but I guess that is the point of the speed training.  Had a good 3 days off and then headed out today for a repeat of last week: 2 miles at 5k pace.  So i did 6:39 and 6:37 this time.  A tad slower, but negative splits.  I capped the day off with 2x400s - off track hard effort.  Trying to hit my mile pace - but was probably a little off.

Tuesday, April 10, 2018

Week 0

I had thought i was starting my mile training program last week, but the race is a week later than i thought - so i'm going to basically combine last week with this week. confusing. Anyway, after last week's mile I did a really nice 9.4 mile run around Alewife/Davis/Arlington at a 7:45 pace. Like a lot of my runs lately - felt very good. Sunday I went to Belmont's track and did my 4x800s. These were run at ~6:00-6:15 pace. Didn't feel great. Today's run is suppose to be a 2-mile tempo at 5k pace, but I need to do it again next week - so this one is kind of a practice go. I don't remember ever doing a 2 mile 'tempo' - not sure it even qualifies - but i'm looking forward to it.

 Update: did the two mile at 6:33 and 6:37. I am pretty pumped about that. My breakfast mile was 6:02. I had a recent 3-mile tempo of 7:18, 7:20 and 7:08; and a recent 4 mile tempo of: 7:19, 7:21, 7:19, 7:19. The two miles today felt really hard. I was pretty sure the second mile was going to be significantly slower - so i'm pretty happy that it was only a 4 second drop. And it's still 'week 0' - haven't really done much of the speed training yet.

Tuesday, April 03, 2018

...And Another...

Another great weak of training. Very similar to the previous two. I started with my final hill set. (45, 90, 120)x2 - eight and a half minutes of climbing. I followed that the next day with a 3 mile tempo run: 7:20, 7:18 and 7:08 - 7:30 overall pace for the 5 miles. Felt great - amazing weather that day. Friday I had some time at work and did 7.9 miles at a nice 7:45 pace. Felt pretty easy most of the way. The goal was something just under 8 - and i was a bit below that even. So 3 solid workouts. Today I started mile assault on the 46 year old dude mile. Today was just a time-trial to baseline where i'm at. Headed over to the AHS track at 6:30am and did a 6:08 mile (6:02 according to the GPS - but the whole point of the track is to go by the watch and laps). So pretty good. The track was slick and I didn't have my spikes - so i'm guessing i'd have been close to sub-six to start this training cycle. Hopefully the heaps of intervals will help lower that.

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.