Monday, May 02, 2011 – AM: I woke up early, before my alarm again, around 7:30am. I think all the bright sunlight is making me wake up earlier and earlier. Anyways, I was feeling pretty decent, so I headed out for my morning run and lift.
It was only about 50F, so I decided to layer up in the sweats. I ran the usual out/back on soft c-loop/lakes and then ran around the horn to Gantcher for the lift. I was actually feeling pretty good for a morning run, probably running low 7minute pace.
After lifting, I ran back to round it up to 6M.
The total run was 6M EZ s/o in 44:42.
AM2: In the gym, I did the Lift phase IV. 3 sets of [Seated row@40lb, 12,10,8, Incline DB press @10lb, 10 reps, Lateral Raises @5lb, 10 reps; Hamstring curls @ 90lb, 8 reps, 6; Bicycle Crunch x30, Dynamic lunges 12,10,8; Overhead DB Press @10lb, 12, 10, 8; Crunches x25, leg press @ 150lb, 10 reps.] Felt good and strong on everything.
PM: I had my last class of sophomore year (EMID) today! After class, I headed down to Baronian for practice. It was another pretty nice day out – temps in the 60s and very sunny. I hung around for a bit before heading out at the usual 3:13pm.
I ran in a group with Bellet, Luke, Connor, and Brosh. We ran on Yerxa again, which is only like 4M, so I was hoping someone else would want to tack on. Luke said he would, but by the time we got back, he had backed out. I was feeling pretty good and the first 4M+ were very easy. It was a fun, goofy run and after they all headed back to the track I ran another 3M or so on C-Loop. I picked up the pace a bit and was probably running 6:30-40 by the end and felt very comfortable. I got back to the track in about 50 minutes for ~7miles.
Once back, I did FULL-full barefoot drills on the grass. I took a funny step doing the laterals and had to stop because I tweaked something in my right foot, near the arch. I was able to run on it afterwards, but didn’t want to do anymore barefoot stuff to be careful.
Finally, I put on my Tumbes spikes and did 6x100m strides. I did them pretty fast and it felt good to get the legs moving again. I took about 90 sec jog between each. I timed the last 3 all at about 14.0.
The total run was 8M++ EZ/mod in 60:17 w/ full drills and 6x fast 100m strides.
PM2: We had some time to kill before dinner, so after the run, I did some core out on the track. Core – 100s, 50s, 100x bicycle, 50x cherry picker, 50x reach up, 50x leg lift.
Tuesday, May 03, 2011 – AM: Core – 100s, 50s, 30x Kenyan, 30x suitcases, 8:30 plank (getting hard!), 30x superman, 50x leg lift.
PM: I had a doctor’s appointment this afternoon with Dr. Jenkins to talk about allergy meds and get my ativan script for travel. I brought some stuff home and then got picked up by Mr. C at about 5:15pm after the appointment. We then drove over to Minute Man where we I was planning to do my long run and he was going to accompany me on the bike.
We didn’t get started until after 5:30pm, which was actually probably not a bad thing, since it was 77F when I was driving to the dr’s around 4pm. Pretty warm! When we headed off it was probably still about 70F, but it didn’t feel so bad since there was a steady wind.
We started out on battle road heading towards Lexington. I wanted to keep the first 20km pretty comfortable, just like a normal long run pace. It was a beautiful day, sun shining and a nice breeze to keep things cool. It was a pretty serious pollen day, so I was a bit nervous because we’d be running through the wooded trail, but it was so nice to be out there that I felt okay. I wasn’t really sure of the pace until after I mapped it out later and it ended up being a good bit quicker than I had thought at the time. We turned around at the 128 crossing, where the trail ends, which is about 4.6M from Miriam’s corner. On the way out, we covered this distance in 30:20 (6:36 pace).
We then turned around and headed back the same way. The pace quickened, but didn’t feel any faster, as we covered the same section in 28:52 (6:17 pace). At that point, we headed through the cut-over to Great Meadows, where I was charged by a big black dog. The owner shouted the usual “Don’t worry! He’s friendly!” Right. All dogs are friendly until they bite someone…
Instead of turning right and heading out to Great Meadows, we took a left and came back on the trail to Concord Lumber into town. The trail was really muddy at the very end and we had to bushwhack a bit to avoid getting stuck in the mud. Always exciting! We then ran by CA to Sorrento’s and then around to the track. Once at the track, I took a couple of minutes to switch into my Bear flats and then went right into the work on the track.
The goal was to run 5km at goal half marathon pace (~5:20 or 16:40 total). I was a bit slow, but tried to keep it relaxed. It was pretty windy and I was running by myself. More importantly, I had just run almost 13M at like 6:20 pace, so I was a bit more tired than I expected. Still, the point of these workouts is to simulate the end of a race by running HMP while fatigued. I was able to maintain consistency and actually got a bit faster each mile. I ended up being only 4 seconds slow overall because my last lap was a 75. The mile splits were 5:23, 5:22, 5:20 for 16:44.
I jogged off the track and then put my trainers back on and Mr. C joined me as we headed back to the car at minute man. I took this section like a cooldown and ran very easy for about 1.5M back to the car and then did another out/back on the trail while Mr. C stayed at the car (he was hurting a bit). The legs felt fine; I just had some nasty chafing that made it a bit uncomfortable. I wasn’t sure of the exact distance on this section, so I just ran for time. It ended up being 22:45, which I figure was at least 5km.
I did a bit of loosening up before getting in the car and heading home. I had some more Gatorade and a Cliff bar right away. Once back home, I took an ice bath before having a very late dinner around 8:45pm. Overall, this was a very good run. I was a bit frustrated with the track work at the time, but given how much faster I ran the first 20km+, I think it’s understandable (and since I ran a (slow) 10k on Saturday). This was the longest run I’ve done in a while and it felt good to get back out there. This will also probably be the last moderate paced long run I’ll do before Opens next weekend.
The total run was 19.1M in 2:02:03 (6:23 pace) with 12.9M in 1:22:34 (6:23 pace) and 5k on the track in 16:44.
Splits
4.6M: 30:20 (6:36 pace)
9.2M: 59:13 (28:52, 6:17 pace)
12.9M: 1:22:34, 6:23 pace (23:21, 6:19 pace)
5k: 16:44.2
80.8
80.0 (2:40.8)
81.0 (4:01.8)
81.5 (5:23.4)
81.0 (6:44.4)
79.9 (8:04.4)
80.8 (9:25.2)
80.5 (10:45.6, 5:22.2)
80.1 (12:05.7)
81.6 (13:27.3)
81.1 (14:38.4)
40.0 (15:29.4)
37.5 (16:06.4, 5:20.8)
37.3 (16:44.3)
Total: 19.1M: 2:02:03, 6:23 pace (22:45 last 5km easy)
Wednesday, May 4, 2011 - AM: I slept very well last night. This was the first time in as long as I can remember that I slept the whole night without really waking up and without having to get up and go pee. I had no problem falling asleep right around 10pm and woke up naturally at 7:30am, despite having set my alarm for 9am.
I got up and was talking to Mr. C about plans for the day before heading out for my morning shakeout. At that point, Mrs. V proclaimed that she had to “get on the treadmill.” I then proceeded to guilt her into running outside with me, since it was my birthday and all. It was a pretty nice morning for running outside, a bit cloudy and in the low 60s, so she agreed.
We ran VERY slowly out and back to the dirt road (~12-13min pace), basically a shuffle. Not bad for her though! After this, I tacked on another 2M+ out and back in the hood at my usual morning pace. I felt surprisingly decent after a good effort yesterday late in the day.
Once back, I stretched and rolled a bit and then had a nice big breakfast. A bit later, I took a nice hot bath. This made my legs feel really good a few hours later. Nice and loose.
The total run was 4M+ VERY easy s/o in 41:41 (first 2M w/ Mrs. V in ~26min)
PM: I got dropped off at school by Mrs. V on her way into work around lunch time. I got a bunch of studying done for my ME1 final and then headed to practice around 3pm. It was just starting to drizzle as I was leaving Lewis and picking up a bit. By the time I got to Baronian, it was pretty steady.
I headed out in a nice big group with Sam, Connor, Luke, Ben, Bellet, and Liam and we headed to Spy Pond. It was a really fun run, despite the fact that it started pouring about 5 or 10 minutes in. By the time we got to the hill by route 2, it was a torrential storm. It was raining so hard that it was hard to keep my eyes open to see where I was going. Still, we made the best of it and had a lot of good conversations about training and the summer and cross country, etc.
We came back a slightly different way than normal, taking the sandy path along the other side of the water from alewife brook parkway. This was pretty nice, as we avoided going through alewife.
Once we got back, it was still raining, but had lightened, so I decided to do a couple strides. I ran only 2x100m with everyone and then it started to rain pretty hard again, so we all headed back inside for shelter. By the time we got out, it was pouring again, and so we made a mad dash back to Lewis.
The total run was 7M+ in 52:27 with 2x 100m strides (untimed).
PM2: Once back in Lewis, I dried off a bit and then did Core – 100s, 50s, 30x side dip, 50x cherry pickers, 30x toes to sky, 120x squiggle, 50x reach up, 50x leg lift. Afterwards, a nice birthday dinner in the city with the rents!
Thursday, May 05, 2011 - AM: I woke up around 7:30am and packed up my stuff before heading into town. I had an appointment at 9:00am with Andrew Southcott which I was very much looking forward to. I biked in so that I could get a little XT and also so Mrs. V could then drive me back to campus on her way to work. My drivers’ license is now expired, so I technically can’t legally drive.
Anyways, it was a really nice morning and I had a nice bike ride. I biked via Harrington to Emerson hospital and then up 62 into town. I was early, so I then headed over to Nashawtuc to get some extra minutes in. That big hill is even tougher on a bike than it is on foot! Anyways, I parked my bike in front of Sorrento’s and then had a great massage which really helped loosen up my calves.
The total was XT30 minute bike ride into town for massage.
PM: I ended up not leaving for my run until about 6:15pm, since I was busy studying all afternoon for ME1. Everyone else had already ran, so I g-chatted Jeff and he was down. I ran over to his house to meet him and then we headed up Curtis street to the Fells.
It was a nice easy run and a very pretty day. The fells were really nice – though probably wasn’t great for my allergies. We ran quite easily, but that was fine with me. I wanted a very easy day today. On the way back, we stopped at the Turf field and Rags did another couple miles barefoot while I did full-Full barefoot (actually barefoot) drills on the turf. It felt really nice to actually do them barefoot; I’m a bit too paranoid to do them barefoot on real grass.
After drills, I was feeling pretty good and so I did 4x barefoot strides on the turf. These felt quite good; I took maybe 90-120 sec jog between each. #3 was a bit longer on the diagonal, the rest were short and quick along the straights.
Finally, we re-shoed and headed back – Jeff to Ossippee and me to Lewis.
The total run was 10M EZ in 71:08, with full-full barefoot drills on turf+4x fast strides on turf.
Friday, May 06, 2011 – AM: I didn’t sleep super well last night and was unhappy to wake up to my alarm at 8am. I reset it and then slept another 30 minutes. I dragged myself out of bed and did light core – 100s, 50s, 30x side dip, 50x reach up, 50x cherry pickers, 50x leg lifts.
PM: I had planned to do a workout this afternoon, since I wasn’t able to work out with the guys at practice yesterday. I headed out in the late afternoon to warm up by myself. I ran an out and back on soft c-loop and then headed over to Gantcher. I decided to try working out inside to see if I would feel any better without breathing the outside pollen-y air.
I did 3M+ warm up total and then did full foot drills in Gantcher in my Tumbes spikes. After this, I did some strides and a 200m in about 36.x (goal interval pace). The workout today was a combination of some longer 10k paced stuff with some quicker stuff at the end. Originally, I had hoped to run 3x2000m @ 10k pace, with a one-lap surge on each one at 5k pace (2nd to last lap) and then something like 800m, 600m, 400m, 200m @ R-pace (~67-68s).
The workout started off okay. The first interval felt tough and was a bit slow (6:15 with a 71.6 4th lap). I took 2:30 jog after this and tried to go again. I ended up running 76.h, 76.h for the first two laps and then could only muster a 74.7 for the “surge” lap. Yikes… From there, I ran the next 200m in 40.0 and just stopped. I almost called the workout off right there, but decided to give it another go and just run by effort. This was pretty depressing, as “10k effort” ended up being a 5:12 1600m on the next interval….
I took another 2:30 jog and then decided to just do some quarters instead of the longer work. Again, I just felt terrible, and couldn’t even run 400m at R pace. I ran 3x400m w/ 90 sec jog in 69.7, 69.0, 68.0.
I was pretty disappointed and frustrated after this workout. I felt like my legs just weren’t doing what I wanted them to. It was really depressing having 77s feel like 74-75s felt in the past. I’m really hoping that this was just a bad day and not quite being recovered enough and not indicative of my current fitness.
Anyways, I did a 3M cooldown afterwards and then did some precautionary icing.
Splits
3M warm up
Drills, strides, 200m in ~36
2000m: 6:15.4 (75.3, 75.5, 76.5, 71.6, 76.5)
2:30 jog
1400m: 4:28 (5:06.8 for 1600m) (76.7, 76.9, 74.7, 40.0)
2:30 jog
1600m: 5:12.1 (2:35.9, 77.7, 78.5)
2:30 jog
3x400m w/ 90 sec jog: 69.7, 69.0, 68.0
3M Cooldown
Saturday, May 07, 2011 - AM: Core – 100s, 50s, 50x cherry pickers, 30x side dip, 120x flutter kick, 8:30 plank, 30x Kenyan pushup, 50x leg lift.
PM: I had planned to do my long run today to skew my week a day early, since I’m racing on Friday. I had talked to Nick about running with him after the meet at MIT, but the weather had turned nasty after lunch, forcing the meet to suspend several times. I kept a close eye on the radar and finally decided to head out around 4pm. There had been some serious thunder-storms in the area, and I wasn’t thrilled about getting caught out on the river in a thunder storm, so I was a bit paranoid.
I started out pretty easy. I didn’t really need to hammer at all today, just get some miles in. I started feeling better by the time I got to the river and the weather wasn’t too bad. It was just drizzling on and off and it looked like most of the dark clouds were moving away. I stopped to take a shit at the port-a-john at the Hatch Shell and then continued on. From there, I ran around the science museum and then back on the Cambridge side until I got to Mass Ave.
Once there, I crossed the street and ran through MIT until I found the track. It looked like the meet had just started going again, so I found some of our boys and tried to figure out what was going on. I found the 5k guys – the race that I really wanted to watch – and they said they thought it was going to be an hour or so before they raced. With that, I decided to just head back, since I didn’t feel like having an hour long break in the middle of my long run. This turned out to be a good decision, because there ended up being another thunder-delay and the 5k didn’t start until like 7pm.
I headed out and ran back to Memorial Drive and then back the normal way through Harvard to Oxford Street. I was feeling fine by the end and timed the last 5km in about 19:30. Once back in Lewis, I had a Clif bar and stretched/rolled before taking a shower and getting all the mud off my legs.
The total run was 16M in 1:46:24 (6:39 pace)
Sunday, May 08, 2011 – AM: I slept for a long time last night. I woke up pretty hungry around 6am and had a chewy bar and fell back asleep until 9am! That’s the latest I’ve slept in some time. By the time I got up, I decided I didn’t want to eat any more, since I was going to be running so soon. So, I just headed down to Baronian a bit before 10am.
There was a rag-tag team assembled. A lot of people are either swamped with finals or their seasons are already over. So, it was a kind of random assortment. We all ended up starting out together – me, Luke, Liam, Scott, Erik, Matty, and Bellet. We headed to the river, as usual. It was a pretty nice day out, not too windy and sunny, around 60F. We started out very easy, which was okay with me. I was still a bit tired.
Luke and Liam split off at two-bridges and the rest of us continued onwards. We were moving a bit more at this point and I was starting to feel my lack of breakfast. I had planned to turn off at fake-10, which would be about 9-10M, but Bellet convinced me that we should just go with Matt and Scott to Smoot and then take Mass Ave back. This should end up being about 10M, maybe less, which sounded good.
After we crossed Smoot, Bellet, Erik, and I continued on Mass Ave and Matt and Scott kept on along the river. It was a nice run back; we made pretty good time and kept it conversational and comfortable. I was feeling pretty pooped by the end, but actually felt pretty decent leg wise. Just tired.
I got back to Baronian and did a bit of stretching and rolling before heading to Dewick for the last Sunday Brunch until fall!! : (
When we got back, the time on my watch was 73 minutes, and I assumed this was about 10M, maybe even a bit short. I was surprised to find that it was actually almost 11M (10.75M) when I mapped it out once back in Lewis. This made me feel a bit better!
The total run was 10M+++ (10.75M) in 1:13:00 (6:49 pace).
PM: I came home in the afternoon and got a lot of studying done for thermo. Before heading out to mothers’ day dinner, I did Core – 100s, 50s, 120x flutter kick, 9:00 plank!, 30x back bridge, 30x toes to sky, 30x flutter (thumbs up/down), 50x leg lift.
Total for the week: 90 Miles in 9 Runs
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