Thursday, June 4, 2015
Tuesday 6/2/15
Got after it today. The rain finally let up in Boston, but the cold snap decided to stick around. This resulted in a overcast day in the low 50s. Perfect weather for a fast run. I started off the run in what felt like normal pace, and I was surprised to see sub 6:00 for the first 4 miles. I felt relaxed, and my heart rate was below 150. So, I kept rolling at 6:00 pace. The effort was oddly easy until mile 8 when I came into the headwind on the Storrow Drive side of the Charles River. I thought I'd fall off the pace at that point which I did do for miles 8 and 9, but I was able to reel it back in for miles 10 and 11 by picking up the effort slightly. Finished with a 5:49 to cap off my first sub 6 minute training run this year. In previous years, almost every run I did was at 5:40 - 5:50 pace, and while I want to back away from that this year, it is nice to get one in every once in a while. 11 miles in 65:46.
Wednesday, June 3, 2015
Monday 6/1/15
Long slow day. Cold and rainy run today. By the time I was ready for my run at 6pm, the rain was light but steady, and the temperature was right around 50 degrees. For most of the run, this was actually fairly pleasant, or at least, it was better than some of the hot days we've had recently. The run went surprisingly smooth considering the workout yesterday, and I didn't have any issues keeping things relaxed at 6:25 pace. My only small issue was when the headwind hit me in the last 5 miles. After a few miles, my legs started to get cold and feel tight due to the wind and rain. It wasn't a major problem though. Thankfully, I didn't have any stomach issues which made me very happy. 13.1 in 84:09.
Tuesday, June 2, 2015
Monthly Recap: May 2015
Days Run - 27 out of 31
Total Miles Run - 284.8
Average Run Length - 10.55 miles
Average Mile Pace (excluding workouts, tempos, pick ups and races) - 6:14
Track Workouts - 3
Runs with Pick Ups - 3
Tempo Runs - 0
Races - 2
Wins - 0 (two 2nd places)
Most Common Run - 10.5 mile Charles River Loop (7 times)
Mile Pace Chart for May (excluding workouts, tempos, pick ups and races):
This ended up being a much better training month than I anticipated. I was not expecting to run on 27 out of 31 days or that the average run length would be 10.5 miles. My training pace remained about the same from April, but considering that my number of runs and run length are way up month over month, increasing pace would not have been a good idea. I was also able to get in three track workouts and two races which is right in the 4-5 range of high intensity runs that I look for. As far as results, I made a huge improvement on my 5K performance this month. So, while I still have some issues to monitor while I try to progress my training, I am considering this month a success.
Total Miles Run - 284.8
Average Run Length - 10.55 miles
Average Mile Pace (excluding workouts, tempos, pick ups and races) - 6:14
Track Workouts - 3
Runs with Pick Ups - 3
Tempo Runs - 0
Races - 2
Wins - 0 (two 2nd places)
Most Common Run - 10.5 mile Charles River Loop (7 times)
Mile Pace Chart for May (excluding workouts, tempos, pick ups and races):
This ended up being a much better training month than I anticipated. I was not expecting to run on 27 out of 31 days or that the average run length would be 10.5 miles. My training pace remained about the same from April, but considering that my number of runs and run length are way up month over month, increasing pace would not have been a good idea. I was also able to get in three track workouts and two races which is right in the 4-5 range of high intensity runs that I look for. As far as results, I made a huge improvement on my 5K performance this month. So, while I still have some issues to monitor while I try to progress my training, I am considering this month a success.
Monday, June 1, 2015
Sunday 5/31/15 - 4 x 1600m
Very interesting day for a track workout as it was 60 degrees with the occasional ABSOLUTE DOWNPOUR. When I started my warm up at 3:30, the rain was really coming down hard, and there were flash flood warnings all around Boston. As I jogged over to the Charlestown track, I was livid with myself for messing things up on Friday and not being able to run on Saturday when it was bright and sunny. I was certain that this workout was destined to be awful, and my ipod dying after 2 miles didn't help matters. I got to the track and found about an inch of water covering turn 2.. at least I had the track to myself? I tossed my keys and ipod under the bleachers, did some strides, and got right into the workout.
I was up in the air about what to do for a workout this week. With Market Square Day 10K only 2 weeks away, I wanted to add some volume to this workout, so I opted for a 10K variation of my previous 5K workouts. I was also unsure if I should go with 1200s or 1600s at 5:00 or 5:10. I decided on 1600s because 1200s felt like the easy option, and for pace, I went with 5:10 as it is my current goal pace for 10K.
The rain let up a bit after the first 1600, and the workout went surprisingly well. I felt comfortable at 5:10, and the 800 meter rest at 6:00 pace actually felt like a rest. Splits below. I added a 400 at the end to make the workout a full 10K.
1600,800,1600,800,1600,800,1600,800,400
1600s: 5:10, 5:08, 5:10, 5:08
800s: 2:58, 2;54, 2:57, 2:57
400: 70
Total for 10K: 33:31
Overall, I felt really good about this workout. My only issue was whether or not it was too easy. I felt relaxed and in control for the 1600s, but in retrospect, the 800 meter rest seemed like it may have been too long. 600 meters may have been a better option. I decided to go with 800 meters because 400 meters at 6:00 pace had been very difficult during the 4 x 800 meter workout that I did 2 weeks ago. Surprisingly, I think the conditions were actually a factor in making the workout easier today. Although 60 degrees and raining isn't pleasant, it is probably more suitable for a workout than 80 degrees with the sun beating down. 11.5 miles on the day.
I was up in the air about what to do for a workout this week. With Market Square Day 10K only 2 weeks away, I wanted to add some volume to this workout, so I opted for a 10K variation of my previous 5K workouts. I was also unsure if I should go with 1200s or 1600s at 5:00 or 5:10. I decided on 1600s because 1200s felt like the easy option, and for pace, I went with 5:10 as it is my current goal pace for 10K.
The rain let up a bit after the first 1600, and the workout went surprisingly well. I felt comfortable at 5:10, and the 800 meter rest at 6:00 pace actually felt like a rest. Splits below. I added a 400 at the end to make the workout a full 10K.
1600,800,1600,800,1600,800,1600,800,400
1600s: 5:10, 5:08, 5:10, 5:08
800s: 2:58, 2;54, 2:57, 2:57
400: 70
Total for 10K: 33:31
Overall, I felt really good about this workout. My only issue was whether or not it was too easy. I felt relaxed and in control for the 1600s, but in retrospect, the 800 meter rest seemed like it may have been too long. 600 meters may have been a better option. I decided to go with 800 meters because 400 meters at 6:00 pace had been very difficult during the 4 x 800 meter workout that I did 2 weeks ago. Surprisingly, I think the conditions were actually a factor in making the workout easier today. Although 60 degrees and raining isn't pleasant, it is probably more suitable for a workout than 80 degrees with the sun beating down. 11.5 miles on the day.
Saturday 5/30/15
Off Day. I had to delay the track workout I had planned for today due to the stomach issues that I had yesterday. I felt fine when I woke up this morning, but I knew I would pay for it if I tried to run hard today. I needed an off day anyway.
Friday 5/29/15
I had been considering an easy day, and by the end of my run, I was cursing myself for not taking it. My current goal mileage for any given week is about 70 miles. Coming into today, I had 65.2 miles on 6 runs, so I could have gotten by with an easy 6-8 miler. After feeling like my legs were a bit burnt out yesterday, it could have been an excellent chance to recover a bit before the track workout I had planned for Saturday. In my infinite wisdom, I decided to run the full 11 miles. In fairness, I couldn't know just how poorly that would work out for me, but I should have been able to tell that I would be paying for it in some way.
Everything went fine for the first 7 miles or so. I took things really easy at about 6:30 pace and felt relaxed. Most unfortunately, my stomach started to revolt in mile 8. It wasn't bad enough to force me to stop, so I pushed on and ground out the last few miles at ancient marathoner pace. I spent the rest of the night in a lot of discomfort and, more or less, unable to move around. I had a similar stomach issue back in 2014 which isn't anything serious, but it doesn't ruin your night. 11 miles in 74:24.
Everything went fine for the first 7 miles or so. I took things really easy at about 6:30 pace and felt relaxed. Most unfortunately, my stomach started to revolt in mile 8. It wasn't bad enough to force me to stop, so I pushed on and ground out the last few miles at ancient marathoner pace. I spent the rest of the night in a lot of discomfort and, more or less, unable to move around. I had a similar stomach issue back in 2014 which isn't anything serious, but it doesn't ruin your night. 11 miles in 74:24.
Thursday 5/28/15
11 mile loop around the Charles again today. The last three days, I've been adding half a mile to my 10.5 mile loop by continuing down one bridge further which brings me to the Harvard boathouse. Now that construction is more or less done on the side of the bridge that I need to run on, I will probably start making this my standard loop.
Unlike the previous days, I threw in some pick ups after 6 miles. I took the first 6 miles a bit easy at 6:20 pace while trying to keep my heart rate below 150. After that, the plan was to get right into 30 seconds on/ 30 seconds off. With my track workouts focused on slower race pace stuff, I wanted to use this as a chance and work on my top speed. Need to get my kick back. Unfortunately, just before starting the pick ups, I realized that my Forerunner 620 isn't currently displaying overall time. I've got it set to Overall Distance, Heart Rate, and Pace. This meant I wouldn't be able to accurately track any pick ups based on time. My first thought was to run them based on feel, but I wasn't confident in my guestimation skills. Instead, I settled for quarter mile on / quarter mile off at goal race pace. 5:00 on / 6:00 off. The first 3 felt alright, but I started to fall off the pace a bit for the last two. Splits during the pick ups were 5:35 and 5:41.
I knew I was going a bit slow through the pick ups, but I still didn't really felt comfortable. I wasn't actually disappointed with the effort until I compared this run to a similar run I did 3 weeks ago. During a previous set of pick ups, I had run 4 x 2 min on/1 min off, and I had reported feeling better even though the on time was longer and the rest was shorter. However, it is important to remember that I was coming off a day with no running for that previous run. So, it may be an issue with the freshness of my legs. I've been able to beef up my training substantially since April and early May. It might be time for an off day soon.
80 degrees / threatening to rain but didn't / mild wind
Unlike the previous days, I threw in some pick ups after 6 miles. I took the first 6 miles a bit easy at 6:20 pace while trying to keep my heart rate below 150. After that, the plan was to get right into 30 seconds on/ 30 seconds off. With my track workouts focused on slower race pace stuff, I wanted to use this as a chance and work on my top speed. Need to get my kick back. Unfortunately, just before starting the pick ups, I realized that my Forerunner 620 isn't currently displaying overall time. I've got it set to Overall Distance, Heart Rate, and Pace. This meant I wouldn't be able to accurately track any pick ups based on time. My first thought was to run them based on feel, but I wasn't confident in my guestimation skills. Instead, I settled for quarter mile on / quarter mile off at goal race pace. 5:00 on / 6:00 off. The first 3 felt alright, but I started to fall off the pace a bit for the last two. Splits during the pick ups were 5:35 and 5:41.
I knew I was going a bit slow through the pick ups, but I still didn't really felt comfortable. I wasn't actually disappointed with the effort until I compared this run to a similar run I did 3 weeks ago. During a previous set of pick ups, I had run 4 x 2 min on/1 min off, and I had reported feeling better even though the on time was longer and the rest was shorter. However, it is important to remember that I was coming off a day with no running for that previous run. So, it may be an issue with the freshness of my legs. I've been able to beef up my training substantially since April and early May. It might be time for an off day soon.
80 degrees / threatening to rain but didn't / mild wind
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