Monday, March 28, 2011 – AM: I slept terribly last night. I had my alarm set early and so I tried to go to bed early (around 9-9:30pm), but I just ended up tossing and turning for what seemed like hours. I was super exhausted, too, which is why I had planned to get up early and study instead of studying in the evening, so it was frustrating to be tired but not be able to fall asleep.
I got up at 7:15am and headed out for my morning shakeout. It was pretty cool, only in the 20s, and so I wore a lot of layers. I started out with one very slow mile on the grass at Baronian (which seems to have been cleaned of all the goose poop) and then ran C-Loop. I tacked on a bit at the end to round it up to 5M+. I came back into Lewis and rolled out before heading to breakfast.
The total run was 39:00 for 5M+.
PM: After EMID, I jogged down to Baronian for our first official outdoor track practice (which, appropriately, was held at the outdoor track instead of the indoor track). I hung around with a bunch of guys there for a while and then we headed out a bit after 3pm towards the Fells in a big group.
I ended up running most of the way with Matt, Luke, and a bunch of freshmen. The pace was very easy and conversational. I felt pretty sluggish at first, but actually felt pretty decent by the end of the run. I wanted today to be a true recovery day, though, so I hung back with Matt and ran very slowly for the most part. It was nice to be in the Fells again, though. No more snow in there!
Once back at Baronian, I did full foot drills on the grass in my socks. I was thinking about strides but I had already run a good bit longer than I had planned for the day.
The total was 9M+ in 66:20.
PM2: After dinner and some studying for thermo, I did Core – 100s, 50s, 30x side dip, 30x bird dog, 3:00 plank, 50x cherry pickers, 50x leg lift – around 8pm. I’m trying to get my body used to exercising in the evening, since the race is at 9pm on Friday. Right now, at 9pm, my body mostly just wants to go to sleep, so it’ll take a couple days to get used to that.
Tuesday, March 29, 2011 – AM: I slept really well last night. I forced myself to stay up a bit later to try to get used to being awake and alert at 9-10pm and I still woke up naturally and feeling well rested before my alarm. I got out of bed feeling good around 7:30am and did a bit of rolling out before heading to breakfast and then to my thermo exam.
PM: After the exam, I came back to Lewis and had a snack (pear, orange, and a chewy bar) and then headed out for my run. I jogged over to Gantcher to see if anyone was in the office and said hello to Dan and talked with him for a bit. After this, I headed out for some easy running on C-Loop.
My basic plan for the day was to run a few miles and do my normal warm-up routine as if I were running a race or a workout. Once I was done with drills/strides, I’d see how I was feeling and judge what to do from there. The most I wanted to do was about 3M worth of work made up either of steady tempo or 2:00 quarters or some combination of the two.
I ran for a bit over 4M and got to the track. I switched shoes into my Peer flats and then did full foot drills on the grass. It was pretty windy, so I wasn’t sure how I was going to feel on the strides. The purpose of the day was really just to feel quick and open up the legs a bit, not to really pound myself and get a tough workout in or anything. So, if I wasn’t feeling it and I wasn’t feeling good, there would be no reason to continue. I was pretty open going into it in terms of what to expect.
I did a few quick strides and then did 200m at what felt like tempo pace in about 37.5. I did one more quick stride and then jogged back to the line. I couldn’t decide between the quarters and the tempo, so I decided to do a combination of the two: 2M tempo followed by 4x400m @2:00 drill.
The tempo felt very easy. I was out a bit fast for the first 100m or so but then settled and was very consistent running 79.x for almost every lap (a couple 78s and no 80s). The last lap, I picked it up a bit to try to run more like 10k effort and ran 76.x, which still felt very comfortable – just a bit more focused. I don’t have the full splits because my watch memory was full, but the miles were 5:17, 5:14 for 10:31 total.
After this, I took about 60 seconds jog and then started the 2:00 quarters. The first one I ran terribly as I ran the first 100m in 15.x and then basically jogged the rest. After that, though, I felt fine and ran pretty even on each one. I tried to make each one a bit more focused and this seemed to work as each one got faster. I like this workout because the short rest really keeps you from running too fast. I felt the wind a lot more on the quarters and so they were a little slow overall, but, again, that’s probably a good thing. The times were 69.6, 68.2, 67.8, 67.2 (68.2 average). For comparison, when I did this workout before the HMRRC race back in February, I averaged 68.5, so this is probably a bit faster given the wind and that I was in flats instead of spikes.
After the 400s, I changed back into my trainers and then cooled down on a short version of C-Loop to get back to Gantcher for the lift (below). After this, I jogged to Dewick for a late lunch. The cool-down was about 2.5M, so 10M+ for the day.
PM2: After the run, I went into the gym to do the lift. I didn’t have time yesterday after the run because I had to study, so I was doing it today. I did the normal phase IV lift but took out the heavy leg stuff (hammy curls). The lift was: 3 sets of [Seated row@40lb, 12,10,8, Incline DB press @10lb fw, 10 reps, Lateral Raises @5lb, 10 reps; Bicycle Crunch x15, Dynamic lunges 12,10,8; Overhead DB Press @10lb, 12, 10, 8; Crunches x25]. Everything felt fine.
PM: In an attempt to get myself used to exercising in the evening, I jogged over to Gantcher around 8:30pm to do an easy XT session. I did 35 minutes on the elliptical (in Gantcher, not the weight room). It felt fine. Afterwards, I walked back and stopped by hodgdon since Dewick was already closed. Bed around 10:30pm.
Wednesday, March 30, 2011 – AM: I woke up naturally before my alarm and felt pretty solid. No morning run today, so before breakfast, I just did core – 100s, 50s, 3:30 plank, 30x toes to sky, 30x flutter (thumbs up/down), 30x back bridge, 50x leg lift.
PM1: After class, I jogged down to Baronian for practice. It was a pretty nice day out - ~50-55F and sunny. Talking with people before we left, it seemed like a good group was headed to the Fells. I wanted to take it pretty easy, pace-wise, and with a lot of folks going, I figured I’d be able to find someone to tag along with.
Murner and Nick were off by themselves pretty early, so I hung back in a big pack as we all entered the fells together. From there, it split up a lot as different people handled the rocky terrain better and worse. I played it cautious and hung with the slower group – it’d be a bad day to sprain my ankle. Eventually, I ended up leaving the group I was with – Matt, Liam, et al – and running by myself for a few miles. This was nice and relaxing, especially since it was in the thickest part of the woods. As we came to the exit of the Fells, they had caught back up to me and we ran the last couple miles back to campus together.
I stopped and tacked on a bit on the alumni fields (and also stopped to use the port-a-potty) before heading back to the track. It was still pretty nice out, but I started to feel pretty chilled once I stopped moving, so I did my full foot drills (in socks) on the grass pretty much as soon as I got back. Everything felt pretty solid. Finally, I headed back to Lewis to get some work done before dinner.
The total run was 10M in 71:08.
PM2: Again, I tried to practice being active in the late evening, so I jogged over to gantch around 9pm for an easy XT. I did a comfortable 27min on the stat bike – I find the bike is a bit easier on the legs than the elliptical machine. I wasn’t looking to get a great workout; I mostly just wanted my body to be used to some level of exertion at that hour. Afterwards, I walked back and had a snack before going to bed around 10:30pm.
Thursday, March 31, 2011 – AM: I slept well again last night and woke up naturally before 8am. I laid in bed until I decided that I really wasn’t going to fall back asleep and so I got dressed and headed out for my morning shakeout.
I jogged over to alumni fields and did two big laps on the grass and then a few small laps on the turf field. I felt okay, a bit sluggish, but took it very easy. I jogged back to Lewis to change before breakfast. Once back, I rolled out and stretched, after which I felt much better.
The total run was 30:11 for 4M.
PM: I had lab again this afternoon and so by the time I got to practice, it was after 3:30pm and everyone had already left. I had a nice solo run up through Davis and then out on the bike path. I did a nice easy out and back, coming back by Packard. I was feeling good; my legs are now feeling pretty fresh. I found myself naturally accelerating and forcing myself to slow down and take it nice and easy.
On the way back, I stopped by Lewis because I really had to piss and I also wanted to pick up my spikes to do a couple of strides. I got back to the track and most people were back already. I took off my shoes and did full foot drills in my socks on the grass. These felt pretty good. Afterwards, I talked to Murner for a bit and then did 2x100m strides in my spikes with jog rest. It felt good – I didn’t push it at all, just wanted to get in a bit of turnover and a bit of running in my spikes.
Afterwards, I headed back to Lewis and got cleaned up before grabbing a nice big dinner before alpinismo.
The total run was 6M in 42:09.
PM2: 9:00pm – After Alpinismo, I came back to Lewis and packed for Princeton and talked to Mr. C for a while about classes and majors and such. Good talk. After this, I did light core – 100s, 30s, 20x side dip, 20x superman, 30x leg lift. I then stopped by Hodgdon and had a strawberry cream popsicle, some pretzels and hummus, and some chips ahoy crisps before getting ready for bed. Lights out around 10:30pm.
For March:
Total Miles: 421M in 43 runs in 31 days
Average of 13.58M per day, 9.8M per run
Longest Run: 20M on 3/6, 3/13, 3/20
YTD: 1273M in 127 runs in 90 days
Notes – The volume this month was actually lower than I expected, but this actually makes sense in retrospect, as the last 2 weeks were basically ~85M each. Surprisingly, it ended up almost exactly the same as last month (per diem) at 13.6M per day, which comes out to 95MPW. Basically, the first half of the month I was at 105MPW and then second half I was at 85MPW to get a couple lower weeks before the first outdoor track race. The month was quite solid in terms of both training and racing. I had a few very solid workouts, including setting two 1600m PRs in one workout (4:50, 4:47), 4x1600m in 4:52 and several solid tempos. I had one race on 3/19 which I won in a PR and CR 25:29 for 8km. This felt great and was a confidence booster. The highest 7-day average was 111 in 10 runs (99M in singles) on 3/9. The lowest was 80 on 3/31. Lots of the miles this month have been on grass and dirt between a lot of the snow melting and spending a week in Hilton Head. I also started over-dressing a bit on the easier runs to start preparing for some expected hot conditions at the end of track season. Overall, I’m feeling pretty excited and confident going into outdoors.
I have now run at least 10M per day for 127 days. I have averaged over 100MPW for 16 weeks and over 90MPW for over 39 weeks (since Chimborazo).
I have put in a pretty serious base, now it’s time to take the next two months to sharpen up and let the process flow.
Friday, April 01, 2011 – AM: I woke up around 8:30am this morning. I slept okay, but had to get up to pee a couple of times. I had some water and a couple of pretzels before heading outside for a shakeout. To my surprise, the wintery mix which had started last night had ended up sticking and there was a good inch or two of snow on the ground. This had already turned to a gross slush on pretty much all of the roads and side walks, so it made navigating around campus a bit unpleasant.
I left Lewis a bit before 9am and jogged over to Gantcher very easy. Once there, I did full foot drills on the blue mat inside. I then jogged back to Lewis before having a big breakfast. I finished up packing and then stopped by Dewick to have a bowl of apple sauce and fruit and to make a salad for the road. I then hauled my bag over to Gantcher where I met up with the rest of the crew, picked up one of our spiffy new black uniforms and headed out.
We piled into one of the mini-vans around 11:45am. I was hoping we’d take a big van, so we could all stretch out and have our own row, but we made do in the smaller space. I took the back row which let me stretch out my legs in between the two middle seats. Not too bad.
I ate my salad around 12:30pm and then snacked on and off for a while. We stopped at a deli around 3:00pm and I had a roast beef sandwich on a whole wheat bagel and some fruit. Being 6 hours from the gun, I figured this would be my last big meal. At 5pm, I had a fruit/nut bar.
After dealing with a lot of traffic, we finally got to Princeton around 7:00pm. We dropped our stuff off in the gym and then hit the bathroom and went out to get our numbers. It was pretty cold and windy, but luckily no longer raining/snowing. It was probably about 40F at that point and getting cooler as the sun was going down. I just hoped that the wind would also calm down as it got later.
We were told that the meet was relatively on time, so we all just relaxed in the gym for a while. I walked around a bit and jogged up and down the indoor track a couple times, just to get the cob-webs out of my legs from all the sitting in the car. Finally, around 8:10-15pm, we bundled up and headed out for our warm up.
On the way out, we ran into Brunk (our 4th runner) who looked, as they say, like 10 pounds of shit in a 5 pound bag. He said that he thought he had a stomach virus and that he wasn’t able to run more than a minute or so without having to run to the bathroom. Murner said he should just come warm up with us and see how he feels. He said that he would rather just warm up inside so he could be close to the bathroom – yikes.
Anyways, the remaining four of us headed out to warm up together. It actually made me a little nervous to not have Brunk in the race. I knew that he wanted to run as slow or even slower than me, which meant that I would have at least one person to run with. With him gone, I was afraid that I would literally be running for last place, which didn’t sound too fun.
The warm-up felt pretty good. Nick (and Matt, I guess) like to warm up a bit quicker than me, so I hung back as we ran out and back into the dark suburban neighborhoods of Princeton. On the way back, Murner stuck with me, which was nice because I probably would have gotten lost otherwise (we actually kind of did, but managed to make it back in time). It ended up being about 28 minutes, which was just about right for me.
Once back, we realized they were running a bit late, so I started to do some drills and some more jogging in the gym to try to stay loose. After what seemed like a long time, I finally put my spikes on and we headed out into the cold night air right around 9:00pm. I had warm ups on, but still felt pretty chilled. It was only in the low to mid 30s at this point. So much for all my heat training.
I did a couple of strides with Matt and then did a 200m section at race pace. My legs definitely still felt a bit stiff from the car ride, so it was good to do some quicker running and shake them out. It was also a bit hard to figure out how fast my 200m was because the women’s 5000m was finishing and we couldn’t cross the finish line.
Finally, the last woman crossed the line and the starter called all 41 of us to the line. There was no stagger, just two rows of randomly assigned bib numbers. I was number 37, so I was in the back on the outside. I figured this actually wasn’t a bad place for me, since I could avoid what would likely be a chaotic start by staying cool in the back.
I pulled off my sweats and raced in my singlet, arm warmers, and gloves – which I figured I would take off after a couple of laps. And then, after months of preparation, the gun was off.
As I expected, the start was a bit crazy. I clipped a few people’s heels, but managed to stay upright. The whole pack wsa jockeying back and forth for position, with runners out in lanes 3 and 4 on the first turn, trying to get to the front. I didn’t want to waste my energy getting into position this early, so I just hopped into the back of the pack and had a nice spot right along the rail. The pace felt so easy those first 200m as I watched the chaos unfold in front of me. It turns out it was. As we came through 200m, I looked at my watch and we had just run like 42. Oh my! Even Matt (who was at the front at this point), had run 40-41. It took the whole first lap before the pack started to settle down and we still came through the first lap around 80-81 seconds. From there, the pack started to string out and the pace started to quicken.
The wind was pretty strong into our faces on the home straight, so as we entered that second back stretch, I decided it would be a good time to start getting myself to where I wanted to be. I could see Nick up ahead and began to work my way up to him. I tucked in behind someone as we came around the turn for home and we came through 800m in 2:33.x, so the second lap was quite quick. I believe I had caught up with Nick by the next back straight and was running in a pack with him and two or three other runners.
In front of us, we could watch the race unfold. There were two big packs up front – one running ~30 minute pace and one running ~31 minute pace. From there, there were a few smaller packs with stragglers in between. We came through the first mile together in 5:03.8. The pace felt very comfortable and I felt like I had plenty of energy to move later in the race. We were consistently running 75-76 at that point which Murner seemed pleased with.
Before the 2M mark, I passed Nick and another runner and did some leading of our little pack. I felt the pace start to slow and I didn’t want that so early. At 3200m, (10:06.2, 5:02.4 2nd mile), we were still together, but sometime after that, Nick began to fall off. I continued to lead for a while. We would catch stragglers left out in no-man’s-land, who might try to use us to regain their strides, but most just fell back. I passed 3M in 15:11.1 (5:04.9) and the half-way point in 15:49.3. This was on the quicker side of where I had wanted to go out, but it wasn’t too far off.
At this point I was feeling pretty confident. I had just run one of the fastest 5000m (3rd or 4th fastest?) of my life and it had felt pretty comfortable. I felt like I would be able to accelerate at this point, and I actively tried to pick up the pace as I came around the home straight again. I felt good in this mile and I was moving pretty well. However, I had lost contact with the group behind me and was running alone for the most part. There were two or three guys spaced out in the 50m or so in front of me who I reeled in, but they weren’t particularly helpful in drafting or pacing.
I managed to still run well this mile and came through 4M in 20:14 (5:03.0). By the end of this mile, though, I had started to feel the effects of running solo for close to 2M. The 75-76s I heard from Murner each lap became 76-77s and I was working pretty well just to maintain that. By the time I came through 8km in 25:22.4 (5:08.4) I was really starting to feel the toll of the race. My calves were tightening and my hamstrings tying up. I tried to stay positive and just focus on racing.
There was a Wesleyan kid in front of me, maybe about 20-30m at that point, and I tried to just keep my eyes on his back and reel him in over the last 2000m. I stopped listening to the splits and tried to spend all of my energy bringing him closer and closer with each 100m or so. With about 600m to go, I caught up to him and pulled up alongside. He looked surprised to see me and accelerated quickly, which was nice as I was able to duck behind him for our penultimate trip through the head wind on the home straight.
With 400m to go, I really tried to switch gears and increase my stride cadence. I pulled ahead of the wes kid and it was then that Nick Welch (our other runner) pulled up beside me as well. He passed both me and the wes kid and I tried to follow with him. I could only hang on for a bit before he had established a significant gap on me. I tried not to let it get to me, though, and focused on the Wesleyan runner who had pulled back in front of me on the back straight. I could tell he was hurting, though, so with about 150m to go, I passed him for the last time and gave it all I had until I hit the line.
I didn’t hit my watch as I crossed and so I wasn’t sure of my time for a while. I knew I had broken 32 minutes and I figured I had run about 31:50. I would only later find out that the time was 31:46.13, so the last 2000m was 6:23 – 5:06 pace. This was good to know because it meant that I had actually sped up from the 5th to the 6th mile.
I was pretty well spent in the minutes after the race. I put my sweats back on and walked back into the gym. Once there, I took of my spikes to find a nasty, raw blister on my right arch. Ow! I put a big band-aid on it and we bundled up to head out and cool down. Once outside, Matt and I decided that it was too cold and we were not appropriately dressed, so we headed back in to cool down around the indoor track.
We started out cooling down probably at 10 minute pace or slower, which, at the time, felt pretty close to top speed. I can’t remember ever being that sore in the minutes following a race. For the record, Matt had just run a really great race, running a negative split 30:59 (15:33, 26) – a 32 second PR for him. We both hobbled around the track for a few minutes and finally began to feel better. Matt only wanted to jog for 5 or 10 minutes, so after this I was feeling brave enough to head outside.
I jogged over to Princeton’s double-football-turf-field and ran around that for a while. It was nice and soft and I was feeling much better by that point. I ran for about 32 minutes and then jogged back in to find the rest of the crew already walking out and carrying all our stuff. With no time to stretch, it was back into the van for the long drive home.
It was close to 11:00pm by the time we pulled out of the Princeton parking lot. Between a bit of caffeine before the race and some left-over adrenaline, I was actually feeling quite awake at this point. I ate a lot of food and drank a lot of water and Gatorade in the car. We also stopped at a Wendy’s, so I got a frosty – yum. After this, I tried to get comfortable and get some sleep. It was hard to get comfortable, but I did manage to shut my eyes and put on some calming music and get some rest – not really sleep, though.
We got back to campus a bit before 4:00am. I carried all my stuff in and collapsed into my bed. It felt amazingly comfortable after 5 cramped hours in the back of the mini-van.
All in all, I was happy with this performance. I think that it was a lot harder than I expected to run solo for so many of those laps in the middle, and that really took its toll by the end. I think that if I had had a nice pack to hang onto like Matt had, I would have been able to maintain that 75-76 rhythm a lot easier. It’s always hard running in no-man’s-land, and even harder with some wind. The only thing I was bummed about was that I got beaten by Nick. I thought that I was about as fit as him and when I left him in the beginning, I thought that was the last I would see of him. I was surprised and frustrated to lead him the whole race and then get passed with 300m to go. I guess I need to work on my finishing speed. Still, Nick is a 14:39 guy and the Wesleyan kid I beat is a 14:44 guy, so it’s not bad company to be in.
More importantly, I really can’t be upset with a 38 second PR and what is undoubtedly the best absolute time I’ve ever run (McMillan equates it to a 15:17 5000m). I think it is pretty well representative of my fitness, but it definitely leaves me room to improve this season. I think if I have a better pack to run with and a bit more of a taper, running a provo time is not out of the question this season (31:13). This means running 75s instead of 76s. My next 10,000m will probably be at NESCACs, which might not be a great place to run fast, and after that I’ll try to find a good late-season race to run fast. This was also my collegiate debut on the track and my second-ever track 10k. Overall, I’d say it was a pretty good day.
Splits (that I got):
5:03.8
5:02.4 (10:06.2)
5:04.9 (15:11.1) (15:49.3 @5000m)
5:03.0 (20:14.0)
5:08.4 (25:22.4)
6:23.7 (5:06.2 pace) (31:46.13) (15:56.8)
Saturday, April 2, 2011 – AM: I slept pretty soundly but my body still woke me up around 7 or 8am. I managed to stay in bed until around 9:30am, the latest I’ve slept in some time. I got myself out of bed and headed down to Dewick for a nice hearty breakfast. I then put on some running clothes and headed down to check out snowflake – Tufts’ first home outdoor meet of the season. I knew that Murner was going to be pacing Jerzy in the 10k and I figured I would do my shake out run with them as they were warming up.
We headed out around 11:00am and ran for about 3M. I continued to jog a bit after they were finished and then stopped to watch the beginning of the 10k. It was a rough day for Jerz and I decided I would continue to jog and get some more mileage in, so I ran around the outside of the track for a while. I was about to stop but then someone else was going to warm up, so I decided to hop in with them. So, it ended up being over 80 minutes of running – mostly very easy jogging. I was happy with this. I was able to get in some decent mileage while still keeping the pace pretty relaxed the whole time.
The total run was 10M+ in ~83 minutes.
PM: After running, I stopped by Dewick and got some lunch and then headed back to Lewis for a bit. I rested for a bit and tried to get some work done, but mostly just flopped around doing nothing. Eventually, I headed back down to the meet to see how things were going. I watched a few events and had planned on running a few more miles with Murner after things wrapped up. He ended up wanting to go with the 5k kids on their warm-up, though, so I ended up going a bit earlier than I had planned (probably about 4:00pm?).
We ran easy through Porter and then I tacked on another mile or so on the track before calling it a day.
The total was 4M in about 30 minutes (no watch).
PM2: The meet ran late but was fun to watch. I grabbed dinner with the team and then headed over to Anderson to get some soldering done on my ES95 project. I was pretty pooped, though, so I wasn’t too productive. I came back to Lewis and didn’t do much until Sam Haney finally convinced me to go to the team semi-formal. Before going I did Core – 100s, 50s, 30x push up, 30x tricep dip, 100x flutter kicks, 50x leg lift. I did some extra arm work here because I never did a second lift this week.
Anyways, after that, I took a shower and walked over to Cliff’s house with Sam and Peter Lewis. It was okay. There were mostly a bunch of Freshman dudes hanging around and drinking. I was really exhausted at this point and eventually I decided I didn’t have enough energy to make it all the way to semi, so I just walked back to Lewis by myself. I was in bed by 10:30pm.
Sunday, April 03, 2011 – AM: I slept okay last night and woke up to my alarm at 8:30am. I got up and had some food in my room before heading out for long run. I had decided to do my “tacking on” before the normal long run time, so that I would finish more in time with the others and not eat into my afternoon as much.
I started out still feeling quite sore and took the first couple of miles very slowly. I ran around C-Loop and then basically ran another half loop since it was still pretty early. At that point, people were starting to show up at the track, so I headed into the track area and finished up on the grass around the field.
After a couple of minutes of standing around while people got their shit together, I headed out in a big group towards the river. I was planning to do Longfellow with Matt and Sam (and Brosh and some others), but there were probably about 8 of us going at least as far as Smoot.
The pace was very comfortable at the beginning. I was glad I’d taken the first few miles of my run to get into it though; I was feeling much better at this point. Once we got down on the river, we were going at a pretty good clip. We had a nice little group with me, Matt, Sam, Connor, Marvel, Brosh, and Erik. We kept the pace good but relaxed as we ran along the river with a nice tail-wind.
As we passed by Smoot, everyone turned off except Matt and me – and Brosh and Erik who were running 10-20m ahead of us. By the time we reached Longfellow, we had caught up to them and we crossed the river together and headed back into a serious head-wind. At some point in this stretch, Erik dropped off and it was just the three of us trying not to get blown over. I was feeling pretty tired by the time we got back near Harvard, but it was nice to get off the water and lose most of the wind.
I felt myself naturally accelerating as we passed through Harvard; my body seemed to know that there were only a couple of miles to go. I forced myself to slow down and stay with the others, though. I was pretty tired and didn’t want today to be a killer effort. We ended up stringing out a bit over the last mile or so, but we all finished within a minute or so of each other.
I headed into the locker room and grabbed some Gatorade and a cliff bar before heading out to the field to do foot drills in the grass (in socks). As I took my shoes off, I had a big nasty blood stain from my blister on my right arch. Yow!
After foot drills, I did about 1 more mile on the grass before jogging back to Lewis. I rolled out and then headed to Dewick for Sunday Brunch!
The total run was 20M(+?) in 2:15:00 (13.9M in 1:30:01, 6:29 pace)
PM: After a decently productive afternoon, I jogged over to Gantcher around 4:30pm to get in my afternoon shakeout. I did 35 min on the elliptical at an easy-moderate effort. After this, I jogged back to Dewick and had a nice big dinner and Sundae Sunday.
PM2: I got some more work done and then around 8:30pm did Core – 100s, 50s, 30x side dip, 2:00 side plank each, 30x toes to sky, 50x cherry pickers, 4:00 plank, 50x leg lift. Pretty tough workout. Felt good. Bed around 10pm.
Total for the week: 93 miles in 10 runs
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