Week of August 22, 2011

Lunes, 22 Agosto, 2011 – 7am: 5M very slow and painful. Started out with Mr. C for first half. Back very sore, felt it every step. Not fun. No time.

12pm – Half hour of work from Andrew Southcott in Concord. Really helped loosen up the hip/lower back. Felt a lot better after.

4pm – Core, 20 minute session, felt good.

6pm – Ran to track and then long res with Brunk and Adam. Hip/back felt a lot better. Was able to run much more normally. Rolled left ankle a bit in the fells, but not too bad. Comfy pace. First run feeling decent for the majority in a while. Total 1’21’31 for 11M+.

Martes, 23 Agosto, 2011 – 9:30am: 5M+ from Concord Center. Ran out Concord Lumber trail and then loop around Great Meadows. Back/hip was pretty sore first mile, but much better after that. Total 40’16 for 5.4M.

5pm – Core session about 25’. I’ve felt better on my runs where I’ve done core beforehand. Maybe it helps loosen up the back? Who knows…

6pm – Ran to track and then easy first few miles with Cliff and Rags to Harvard. Ran across the river to Harvard track and met up with Jwal and CSU folks. Did a few easy laps and then drills/strides with them. Ran back after via Oxford St. Total 73’18 for 10M+.

Miercoles, 24 Agosto, 2011 – 10am: Ran with Kyle from Chetwynd to Long Lakes. 4M warm up with drills and strides. 5M tempo after. Pretty consistent, felt okay. Hip/back still a bit tight. Total 27’06 for 5M. 2M cool down for 11M total.

Splits:

3.5M warmup

Strides/drills

5M Tempo

5’27

5’28 (10’55)

5’27 (16’22)

5’18 (21’40)

5’27 (27’06)

7pm: Drove to Luke’s for TUXC camp and then ran easy 5M shakeout with the guys. Really tight from the drive, so pretty sore at first. Total 39’07 for 5M++.

Jueves, 25 Agosto, 2011 – 10am: Ran with guys on Quaker Hill loop from Luke’s. Felt really good for first 40 minutes or so, then big hill and my quads locked up a bit. Really hilly run. Also really rainy by the end. Still, pretty fun and nice to run with folks. Tacked on a mile with Brosh et al. Total 1’29’00 for 12M+.

5:30pm – About 30’00 on stationary bike while watching TV. After, ran with Sam, Connor, et al easy from Luke’s out/back on road. Back/hip felt pretty bad the whole time. Not too great. Total 39’00 for 5M.

Viernes, 26 Agosto, 2011 – 9am: Drove from Luke’s to bike path. Felt really shitty when I woke up, but much better once we started running. 3M warm up and then right into fartlek with no strides or drills. Ran 4’ on, 2’30 off for 6 sets. Felt really good for first 4 or 5 sets but got really bad blisters on my blisters on my arches. Hurt really badly the last rep and lost the pack. Definitely could have stayed with pack (Connor, Ben, Matt, Liam) – back/hip felt great, but blisters were brutal. Mad blood coming out of my shoes. Worst blisters I’ve had in a long time. Couldn’t cool down. 6M+ of work in about 36’30. “on” was 5’35 down to 5’15-20ish. Total 10M.

6pm: Easy shakeout from Luke’s with the guys. Felt a lot better. Nice and easy. Total 40’36 for 5M+.

6:45pm – Core with Jerzy and Connor by the pool. Some different stuff, felt nice.

Sabado, 27 Agosto, 2011 - 7am: Ran from Luke's solo to start and then easy with Sam for last 5M. Pretty comfy pace, very hilly as usual. Total 1'52 for 16M.

PM - off - drove to NH to see my cousin Elyse Andrews (Elyse Schwartz, now?) get married!

Domingo, 28 Agosto, 2011 - AM – off. Very sick last night, high fever and up most of the night sweating and being sick. No fun. Food poisoning? Who knows… Slept as late as I could. Hurricane Irene here anyways, so I wasn’t going outside anyways.

5pm – Pathetically slow long run. First mile in 9’00. After that still was running like 7’30 pace. Jesus… Back really sore and stiff, blisters on feet really painful. Yikes. Even the Mona Lisa is falling apart… Total 18M in 2’12’40.

Weekly Total: 113 Miles in 12 Runs

Week of August 15, 2011

Lunes, 15 Agosto, 2011 - 8:30am - In Hartford for Blink 182 with Chris last night. Woke up a bit tired and sore and did a VERY easy 6M out and back. Almost all on grass on nice wide side of street. Total 49'59 for 6M.

5pm - Core, good session ~25'00

6pm - Rainy run on shitstorm with Brunk and Brosh. Gross run. Calves still pretty sore from yesterday. ~65F and rainy/windy. Not too fun. Total 78'27 for 10M+++

Martes, 16 Agosto, 2011 - 9am: 5M+ very easy again. Calves still sore, better by end. Total 40'55.

7pm: Ran late since I was picking up my bed and had doctor's appointments all afternoon. Ran from Chetwynd out to the river and then over to the Harvard to see if I could catch the CSU guys. They were there and finishing up their workout, so I ran around while they finished and then ran around with them for a bit easy while they cooled down. After, ran back via mass ave and ran into Nick Welch and his girlfriend, so I tacked on a bit with them. Good to see him and catch up. Anyways, that made it a bit longer than I'd planned, so by the time I got back to Tufts I was at 1'40. I was running about 6'40 pace at the beginning by myself and a bit slower with the CSU'ers and then with Nick, so I'd say it was about 14M or a bit more. Total: 1'40'01.

Miercoles, 17 Agosto, 2011 - 8:30am - 5M+ easy from chet around fields. Tripped on road and landed hard on right knee and elbows and hands. Ow. Felt okay after a minute and jogged it out. Total 40'26 for 5M+.

3:30pm – Core, about 30’00 with 5’00 plank at end.

6pm – Ran with Kyle from Chetwynd. Out to the river and then Fartlek (7 on, 4 off) along the river. Warm up was quick, 6’23 pace for a bit less than 4M to the river. Then ran from Harvard bridge to BU bridge (1.35M) during first “on” which was 7’00 at 5’11 pace. Felt quick, but not that fast. 4’00 rest felt ample, next two “on” sections were similar effort but didn’t get exact distance. Kyle wasn’t feeling hot after 3, so we jogged for about 10 minutes to marathon sports to get water, then did one more “on” section on mass ave. This one was from Marathon to Cameron ave which was 1.33M, 5’15 pace for 7’00. From there we cooled down about 10 minutes back to Chet. The time for the first 3 on/off sections was 31’00 for 5.32M (5’49 average). The total time including warm up and cooldown was 78’04 for 12.4M.

Splits:

3.8M: 24’16 (6’23 pace)

Work 1: 5.32M in 31’00 (5’49 average)

Total: 78’04 for 12.4M (6’18 average)

First “on” 1.35M: 7’00 (5’11 pace)

Last “on” 1.33M: 7’00 (5’15 pace)

Jueves, 8 Agosto, 2011 – 9:30am – Core, sin correr. Descansa, todavía poquito dolorosa la rodilla derecha. Mejor que anoche.

4:30pm – Lots of hauling furniture all day. I think I pulled my back a bit because it got real sore by the end of my run. Dropped off in Arlington on the way home and ran back from there. Mucho calor – 94F cuando salí y muy humido. Corrí por el bike path a Lexington y después a Battle rd a Miriam’s Corner. Desde allá a great meadows y Concord Lumber, a CA a Emerson, y regresé por Harrington. La rodilla no me molestaba tanto, pero la espalda era mala los últimos millas. Total 16.7M in 1’47’18 (6’25 average).

viernes, 19 de agosto de 2011 – 9:00am: Woke up and had breakfast before taking some advil. Back still quite sore. Waited an hour or so and then went out and jogged 5M+ very slow, sin reloj. Surprisingly decent on the run given how sore the back was when I woke up.

5:00pm – Mrs. V broke her hand so ran from Concord. 86F, very humid. Started out muy lento otra vez. Ran around Great meadows then ir y vuelta on minute man. Still felt the back, but getting better (I hope). Total 10M in 72’10.

Sabado, 20 Agosto, 2011 – 8am: Very easy morning run. First 3M with Mr. C muy despacio. Solo, after for 2M+. Back still sore but getting better. No time. 5M total.

2pm: Core with 3’00 plank total about 25’00.

4:30pm – At Tufts, ran with Brosh on real 10 from Chetwynd. Felt much better than the last couple runs. Humid and 86F. Nice to have company, though. Total run 11.7M in 1’23’26

Domingo, 21 Agosto, 2011 – 8am: Woke up with very sore back. Ran from Tufts to home in west Concord. Started out with Brosh and Kyle very slow for first 40'00 or so, then solo until meeting up with Jon et al. at the Minuteman parking lot. Ran with them for 4M or so and then turned off after the cemetery to head home. Last 40'00 solo through town and then home. Ended up a bit longer than I had planned, must've mapped it wrong last night. Back still not great, but not terrible. Slowest long run I've done in a while because of the slow start and the slow miles with the CSU gang. Total 2'36'44 for 22M (7'06 pace).

PM – rest

Weekly Total: 121 Miles in 12 Runs

Back To Reality: Summer Training

It's been a while since I last updated this blog - before Strive took over my life (in a fantastic way!) Working with Strive was an amazing experience for me. The kids were awesome - very cooperative and open to the new culture and environment. I also became great friends with my co-workers, Nic and Sylvia. Given that there were only three of us on the staff, we were quite lucky to all work out so well. Kudos to Strive for hiring three very compatible, awesome leaders! It was a sad day when we boarded all 17 of (what seemed like) our children onto their flights home, and even sadder when I then had to say "adios" to Nic and Sylvia. All the best to them in their respective pursuits and hopefully I'll see them again next summer!

I've now made my way back to Boston with a quick detour through Quito to visit my abuelita, Marialelly, and the city that I call my second home. Since coming back, I've spent my first week stateside going to doctor's appointments, seeing some friends, and beginning to move my things into my off campus house for the school year. Despite some initial culture shock upon my return, it's nice to be surrounded by family, friends, and familiar places. Still, I miss South America terribly and have already started to think about when I'll be back (hopefully muy pronto).

With the inevitable advent of school, classes, problem sets, and exams, this blog will return to what it was before the summer: a public place to share my training with whoever is interested. Like I've said before, I'm not a coach and don't think people should necessarily take what I do and try to adopt it themselves. My training is something that I take seriously and which I've built up over the course of many years. That said, I'm happy to try my best to answer any questions, certainly about my own training if not about your own. Mostly, I'd like this to simply be a place to read about what a collegiate runner does, both on a day to day basis and in long term development.

Thanks for reading! I hope you've enjoyed the little slices of my adventures that I tried to share.

Without further ado, here are the last 8 weeks of training. These were mostly typed up on my ipod, so pardon the brevity:

Monday, June 20, 2011 - 6 miles in 40:14 sea level – Huacachina

Tuesday, June 21, 2011 - AM: Huacachina 7M+
PM: Huacachina 6M+ Sea level

Wednesday, June 22, 2011 – AM: 11M in 77’34 in Arequipa.

PM: 4M por la ciudad in 30’15

Thursday, June 23, 2011 - - AM: 5M+ in 39:40
PM: 11M in 78:16

Friday, June 24, 2011 AM 7M EZ
PM 6.5 hours hiking in canyon del colca... very strenuous

Saturday, June 25, 2011 AM 10M very slow in canyon
PM 8 hrs hiking, very strenuous

Sunday, June 26, 2011 - AM Hike up from Canyon

PM: 5M EZ around city

Weekly Total: 72 Miles in 10 runs

Monday, June 27, 2011

AM: 5M+ EZ in 40:08 with strength work
PM: 5M+++ EZ in 42:24

Tuesday, June 28, 2011 6:30AM: 4M+ EZ 32:02

2:30pm: 2M+ warmup to park, drills, strides, 5x (1 lap on-1 lap off) by feel. 1 lap = 1185m

Splits:
4´00 (5´26 pace)
4´33 (6´11 pace)
4´00 (5´26 pace)
4´36 (6´15 pace)
3´58 (5´24 pace)
4´37 (6´16 pace)
3´59 (5´25 pace)
4´39 (6´19 pace)
3´58 (5´24 pace)
4´22 (5´56 pace)

Total was 11.85km in 42´47 (5´49 pace average). Felt much better than expected.

1M cooldown easy.

Wednesday, June 29, 2011 - 8am: 14M+ out-back on road to airport. Out, climb 600´ was over 7´00 pace, back descend 600´ was around 6´20 pace. finished with loop around city. Total 1´38´39 for 14.4M (6´51 average)

pm: lots of walking around city, rest.

Thursday, June 30, 2011 - 8am: 5M+ in 38:00 (around 7´10 pace)
4pm: 5M+ in 38:49 (under 7´00 pace) with full drills + 8x good 20 sec strides on grass rolling terrain

Friday, 1 Julio, 2011 - 9am: 10M progression run out-back on road to airport.

Out (up 550´): 4.85M in 35´42 (7´21 pace)
Back (down 550´): 4.85M in 29´15 (6´02 pace). Last mile 5´38, flat.
Cooldown: 2´09
Total: 1´07´07 for 10M (6´41 avg)

Saturday, 2 Julio, 2011 - 8am: 6M+ in 44´02
4pm: 4M very easy with Lincoln in 33´04 + core

Domingo, 3 Julio, 2011 - 9am: Long run with Jaime on bike. Nice route way up into the hills surrounding the city and then back. Wore garmin to know distance. Most miles around 6´20-40. A few much slower because steep climbing (7´35 mile 7, climb 300´). Started at 7800´, max of 8400´.

Total run 2´15´05 for 20.4M (6´36 average)

Garmin map here
http://www.gmap-pedometer.com/?r=4621253

Weekly Total: 88 Miles in 11 runs

Lunes, 4 Julio, 2011 - 8am 6m++ in 47'56

4pm 7m in 49'23 plus strength drills and core

Nb: in cusco today at11,000 ft. Felt a lot tougher than 8000!

Martes, 5 julio, 2011 - Am. In pisaq 9000'. Really bad run. Mal estomego bad diarrhea. Ok for a bit but then really bad chafing. Not a fun run. Nice route though on dirt road tho. Total 1'24'56 for 11M.

Pm. Back in cuz 11,000'. Stomach better but chafing still awful. 4M ez in 34'19. Bought some gasoline after. Hopefully will help tomorrow.

Miercoles, 6 Julio, 2011 - Still stomach problems. Really bad all day. Stayed in Cusco instead of going to Pisaq. Bad diarrhea all day. Had to stop while running several times because of bad cramps and poo. Not fun.

8AM: 6M very slow
3PM: 4M very slow

Jueves, 7 Julio, 2011 -8am: In Cusco still, 5M+ around the city in 40 minutos. Sentido mejor con el estomago.

3pm: En Pisaq. 8M ir-vuelta. Todavia enfermo. Sentía bien por 30 min, pero muy mal estomago despues. Mas diarea cuando regresé. No estaba divertido. Total 8M(+?) en 63 minutos.

Viernes, 8 Julio, 2011 - 8AM: 10M out-back on calle de tierra. Pocito cansado, pero mejor cuando regresé. Total 69´12. No problemas con el tummy.

PM - Core, rest

Sabado, 9 Julio, 2011 - 8am: 10M+ in 70´50 out and back on calle de tierra cerca el rio. 4x form drills after + strides. Felt good again. No problemas con estomago.

4pm: 5M++ in 39´55, mismo calle. Mucho calor.

Domingo, 10 Julio, 2011 - 8:30AM - 20M+ in 2´19´08 Pisaq a Calca (2900m). Pocito cansado, pero sin problemas del estomago! Necesitaba parar y tomar pocito de powerade casi 1´50. Mejor despues.

Weekly Total: 96 Miles in 12 runs

Lunes, 11 Julio, 2011 - 8am - 5M++ in 41´01
4pm - 10M in 69´10 with 6x strength exercise, core.

Martes, 12 Julio, 2011 - 8am - 4M shakeout in 30´19
3pm - 2M warm up, drills, 4x strides, fartlek: 5 min on, 5 min off for 50 minutes. First 3M covered in 17´44, last 5M in 29´59. Total 47´43 for 8M of work. 2M cooldown. Total 12M overall. 16M for the day.

Miercoles, 13 Julio 2011 - 8am - 15M+ progressive in 1´40´45. First 7M in 49´0x last 8M+ in 51´4x.

4pm - 5M+ shakeout in 40´15

5pm – core

Jueves, 14 Julio, 2011 - 8am: 5M++ EZ in 41´12
3pm: 10M progressive moderate in 65´26. First 5M in 33´48, second 5M in 31´38.

Viernes, 15 Julio, 2011 - 8am: Prog long run in Pisaq. First 9M in 61´30, next 4M in 24´50, last 5M in 30´39. Total 1´57´01 for 18M (6´30 avg)

Sabado, 16 Julio, 2011 - 8am - Very easy run around Lima with Sylvia and Alex. Got a bit lost after running down to beach. Slow pace, nice recovery. Ugly city. I hate Lima.

Total 82´00 for 10M

Domingo, 17 Julio, 2011 - Am. Core early. Travel Lima to cusco to pisaq

4pm. Longer single solo on trail. 13M in 1'26'52

Weekly Total: 107 Miles in 11 runs

Lunes, 18 Julio, 2011 - AM. 5M+ w Sylvia easy in 41'55
PM. 10M+ in 73'30 first15 min very easy with kids

Martes, 19 Julio, 2011 - Am. 5M+ with chicas in 41'09
Pm. 2m++ warm up. Drills. Strides. Fartlek 5x mile on half off. Total 43'43 for 12km. 2M+ cooldown.

Miercoles, 20 Julio, 2011 - Am. 6m++ easy with girls in 50'58
Pm. 14M mod in1'32'02

Jueves, 21 Julio, 2011 - AM: 6M++ with Sandy in 50´00
PM: First 20´00 fast with Sandy, then 30´00 with Sylvia easier, then solo at end. After, did full drills and then 6x long hard strides, feeling very good. 60 to 70 seconds jog between each. Total 79´52 for 11M++

Viernes, 22 Julio, 2011 - 7:30am 5M+ with Sandy easy in 40´30
3pm 10M+, first 50´00 pretty good pace with Adam, last 20´00 solo, then drills and 2 long good strides. Total 69´58 for 10M+

Sabado, 23 Julio, 2011 - 645am. 20M long run. First 40 ez w Sylvia then solo then last hour with Adam good pace. Fast last mile or two. Very good run. Some bowel trouble first hour but better after pooping. Felt very strong at end. Total 2'11'44

Domingo, 24 Julio, 2011 - 630am. 10M first solo then last 10km quicker w Aaron around 41'00. Total 68'00
5pm. Ez w nic 4M+ in 32'19

Weekly Total: 118 Miles in 13 runs

Lunes, 25 Julio, 2011 - 630am. 5M+ w girls in 40'00. Core after.

3pm. Firs hour mod w adam. Drills then workout with sandie. 3 sets of 200 200 400. 3 min rest bw 2s 5 min bw sets. 200 s about 36 400 s about 84 down to 82. Long cooldown after w nic and Sylvia 35 min. Total 14+.

Martes, 26 Julio, 2011 - 630am. 5M+ w marina Troy Oshkosh in about 41'00. Core after.

530pm. 8M fast downhill to start from cuz. Took km splits on rd around 3'25 for most. Last 5k in 17'10. Total fast section was 9km in 30'40. Slow cool down after. Fell down and scraped up knees in dark. Ow. Total 54'35

Miercoles, 27 Julio, 2011 - 630am 5M+ in 40´04
230pm 14M in 1´35 progressive, last 10.5M at about 6´30 pace. Fast finish. Total 1´35´18. After did 4x200m with 2´00 jog in 34 down to 30. Total run

Jueves, 28 Julio, 2011 - 6:30AM 5M+ EZ with Marina and Nic. Total 42´04. Core after.

2:30pm - First 50´00 with Aaron moderate pace. Solo after that and then fartlek with Adam. 5 min hard, 5 min easy. Hard was quite hard. 4 sets total, last one solo. Short cooldown after with kids. Total 1´43´45.

Viernes, 29 Julio, 2011 -7:30am 10M+ with the boys. First 25´00 solo then with group for rest. Finished quick with Aaron around 6'20s. Total 78'35.

9am: Hike up to Pisaq ruins, about 3 hrs total.

3pm: Worked out with Sandie. 2M warm up, a few drills, no strides. 10x200m at her pace. All were consistent 36.x-37.x, 2'00 jog rest. Felt a bit tired after hike but still comfy. After, did 2x400m in 70, 71 with 3'00 rest and 3x200m in 30, 31, 30. Didn't quite have the turnover today. Short cooldown for 5M++

Sabado, 30 Julio, 2011 - 8am: Run to Calca point to point with Aaron, Adam, Isao, Sandy. Slow start then chased down Aaron at the end when group split up, about 6'30 pace last few miles. Total 2'01'48 for 17M

6:30pm: Core before dinner

Domingo, 31 Julio, 2011 - 5:30am: Very early run with Aaron, 7M+ in 51'04.

1:30pm: In Cusco - 8M solo in 55'17

Weekly Total: 118 Miles in 13 runs

Lunes, 1 Agosto, 2011 - 8am: 10M in Cuz solo in 73´30
5pm: Traveled to Ollanta and then easy run in afternoon. Very slow first 20´00 with girls and then solo a bit quicker. Total 43´ for 5M+. After, did long core session.

Martes, 2 Agosto, 2011 - 8am: In Ollanta, first 60' solo then 30' very easy with girls. Total 1'33'40 for 12M.
3:30pm: In Aguas Calientes (6600'), First 20' with Emily then solo, total 45'09 for 5M+.

Miercoles, 3 Agosto, 2011 - 5:30am: Still in Aguas Calientes. 7M+ solo. First 30' out and back on rd to Machu Picchu, then on turf field, barefoot. 10x barefoot strides with jog back ~45 sec rest, felt great! Total 50'20.
1pm: Had to sprint down road from MP to Aguas so we wouldn't miss our train.
5pm: Easy run with Sylvia around CUZ (11,300'), no time ~5M.
6pm: Core before dinner

Jueves, 4 Agosto, 2011 - 6:15am. Took kids to CUZ track (11,300') because fun sponge said the streets (with sidewalks) were too dangerous. Did some pickups on the track and 45' or so of comfortable moderate running. After, ran back to hotel with JP and then tacked on to round it up. Total 71'11 for 10M.
PM: Travel to Lima, late night seeing kids off.

Viernes, 5 Agosto, 2011 - 10am: Very tired, ~1 hr of sleep last night. Got to Quito (9,300') this morning. 10M prog run in Parque Carolina. 2.5M laps were: 15'24, 15'10, 14'09 = 44'43 for 7.5M (5'57 avg). Cooldown back to casita. Total 65'25 for 10M. Felt surprisingly good given how tired I was.

5pm: 5M+ with Sylvie 39'55. Long Core session after.

Sabado, 6 Agosto, 2011 - 8am: 5M+ with Sylvia in Parque. 41'25

11am: Hiked to summit of Rucu Pichincha (15,696'). Good hike, about 3.5 hrs round trip including lunch break. Nice fun scrambling at the end.

5pm: 11M+ late, first back from the Mariscal then to parque 2 laps. Total 77'58 for 11M+.

Domingo, 7 Agosto, 2011 - 730am. 20M+ in 2'14'42. Around park then on amazonas for 13M then park again. Around 4'00 to 4'05 pace on road. Felt tired last 3M.

330pm. Hike to cotopaxi Refugio. Very heavy pack and very windy

Weekly Total: 106 Miles in 12 runs

Lunes, 8 Agosto, 2011 - 1am. Cotopaxi summit bid. Got to 5400m and had to turn back because of 100mph winds and dust storm. Bummer.

1130am. 6M mod in 42'29

4pm. 10M ++ in 69'44. 5M around parque Carolina in 31'40

Martes, 9 Agosto, 2011 - 530am. Last run in Quito :( early to get mileage in before long frustrating travel day. Felt ok but tired.

Miercoles, 10 Agosto, 2011 - *Back in Concord at Sea level * 10:30am: Got in at 4am last night, so slept late. Ran 8.5M loop from home in 57 minutes, tired.

4:00pm. Easy run from home. 5.5M in 37'55.

Jueves, 11 Agosto, 2011 - 8am: 4M very easy with Mr C, NT.

5:30pm: 4M warm up, drills, strides. Hot (80F at race time). Ran CIGNA 5k in Manchester. No expectations, just wanted to try something a bit quicker. Went out very conservative in 5'16, which felt very comfortable. Picked it up from there and ran 5'08 uphill then 4'59 rolling for 16'04 overall. Felt good picking it up, probably could have run a lot faster if I'd gone out harder, but good experience. Ran into Andrea who ran well. Cooldown after about 3M.

Viernes, 12 Agosto, 2011 - 9am: Easy 5M+ with Sam. First run at Tufts. Lakes with Sam and then solo loop around campus. Total 40'47 for 5.5M.

5pm: Good core session before run.

5'30pm: First 30' solo then to track to meet group. 10M+ a bit quicker on spot pond. Progressive, probably 6'00-15 pace by the end. Felt good. Total 1'39'42 for 15M+

Sabado, 13 Agosto, 2011 - 9am: 10M+++ with Connor, Brosh, Erik. Mid res and then fields. Nice and comfy. Total 75'17. Core on fields after.

4:30pm: 5.6M in 38'32 (6'52 pace) solo at home. Felt very easy.

Domingo, 14 Agosto, 2011 - 6:45am: Long run in the rain with Mr. C on bike. Raining pretty hard for the first 30-40 minutes then drizzle, then just overcast. Felt good. First mile was 5'50, then cooled it down for the next 6M. Came through 7M in 41'37 (5'57 pace), then started to pick it up. Goal was sub 2'00'00 for 20.1M loop, so needed a 78'23 half marathon at that point. Pretty fast for the next 5M or so through Lincoln and sudbury, ~5'40 pace. Slowed down a bit on the back hills, but still sub 6'00 pace. Came through 15M in 1'28'22, felt confident about sub 2 hrs. Felt a bit tired last 3M but pushed hard up last big hill right before 18M (1'45'45). Last mile hard uphill back to the house in 5'22. Total 1'57'42 for 20.1 (5'51 pace overall average). Big PR for the course (previous best was 2'01'14). Felt great. Able to stay on my mid-forefoot for first 8-12M but calves were really shot after that. Still a great run and feeling much smoother.

Splits:
7M: 41'37 (5'57 pace)
8.1M: 47'53 (6'16 1.1M - 5'41 pace)
11.1M: 64'59 (17'05 for 3M - 5'41 pace)
15M: 1'28'22 (23'22 for 3.9M - 5'59 pace)
18M: 1'45'45 (17'23 for 3M - 5'47 pace)
19.1M: 1'52'19 (6'33 for 1.1M - 5'57 pace)
20.1M: 1'57'42 (5'22 for 1M)

PM: Rest, Blink 182 with Chris.

Weekly Total: 112 Miles in 12 runs