Track Workout: 6x400

I've been under the weather since I woke up Sunday morning with a sore throat that has progressively gotten worse, although it may have peaked last night. I took yesterday off on purpose, but it was also probably good for my health as well.

Tonight I had a tough time getting motivated after my commute to get out and put down some 400s so I negotiated with myself and decided I'd only do 6. I haven't been getting the necessary volume in my training to do much more than 6-8 400s anyway. That doesn't appear like it'll change anytime too soon either, I expect to be in the 35-40 range for the foreseeable future. That's fine though, I don't plan on a ton of racing this winter.

For the workout:

• 1.4 mile warm up to the track in 10:00 (7:01 pace), http://www.strava.com/activities/218672148
• 400 #1: 73, http://www.strava.com/activities/218672143
• 400 #2: 70, http://www.strava.com/activities/218672153
• 400 #3: 72, http://www.strava.com/activities/218672155
• 400 #4: 72, http://www.strava.com/activities/218672156
• 400 #5: 71, http://www.strava.com/activities/218672159
• 400 #6: 70, http://www.strava.com/activities/218672168
• 2.38 mile cool down around Dunks back home in 16:55 (7:07 pace), http://www.strava.com/activities/218672173

Recoveries were 400m jogs between the reps. It was hard, but not too hard. There was a fairly stiff breeze on the back stretch that took some solid effort to fight through. Aerobically I was working pretty hard, but my legs weren't turning over the way I had hoped so I couldn't hit that extra gear to throw down any high-60s. Oh well.

Workout Total: 6.78 miles

2x2 Mile

Hit the track after work for a little workout after work tonight. Ran 1.64 miles over the track (and on the track) at 7:15ish pace to warm up. Stretched out a little and hit the line for a couple 2 mile tempos. The first one I went through the mile in 5:40 and came back with a slight neg split on a 5:38. 11:18 for the rep, solid, and I couldn't ask for much more having just gotten back up to speed after this latest ankle sprain. I did an 800 jog recovery and got back on the line for rep number two. Started out hot and took it out to the tune of a 76-77 first quarter, held pretty strong and went 5:22 through the mile. Having gotten out so strong I didn't want to kill myself but I did want to finish strong too. I held on for a 5:33, just breaking 11:00 in 10:55. Very encouraging workout, getting in four quality miles. I'll try to build more strength over the next two weeks heading into Gabe's. Cooled down back home for 1.43 miles in 9:50.


Warm Up: http://www.strava.com/activities/217939783

2 Mile Tempo #1: http://www.strava.com/activities/217939784 (800 Recovery)

2 Mile Tempo #2: http://www.strava.com/activities/217939781 (800 Recovery)

Cool Down: http://www.strava.com/activities/217939778

Solid Weekend

Got out for 6 miles on Saturday and ended up really picking it up the last two miles with a 6:02 and a 5:50. I ran a Mile Lane loop and extended it through town. I'm surprised to see that I actually broke the Mile Lane segment course record on Strava, I wasn't going that fast on Mile Lane. I think I had that record already anyway too.

Here's Saturday's run: http://www.strava.com/activities/217472975

Saturday night I was over at Merrimack for the PC hockey game and I stayed there for the night. The team had conference this morning, but some of the injured guys were pulling all nighters so we watched Mighty Ducks until 4:30am. Greg hit me up to run while I was there so we decided on 1:30 this afternoon. It's been a long time, we tried to run several times over the summer but I was always hurt or not around when he was. I only really get to see Greg at Gabe's Run each year and maybe one or two other days for runs, so this is unfortunately a rare occurrence. We met at the track and ran out to Labor In Vain. It was nice to catch up, and no matter how long it's been since I saw him it never feels like any time has passed. We talked about life, work and training, and as I thought he hasn't been training too much, but he's going to really pick it up the next few weeks while he's home and not working. The run was brisk, he said definitely the fastest he's run in a while, it was probably close to 7 minute pace, still easily conversational. My watched turned off at 4 miles so I don't have the exact measurements on it, but it was a 6 mile run.

Cemetery Hill Workout

I've done the cemetery hill workout a few times now since I started to come back from my busted foot this summer, so I figured I'd put them all side-by-side:

July 16th: 4 reps off no training in a monsoon (seriously, there was a flood warning I found out about after): 63, 66, 65, 66. Recoveries were walk down the hill, because, well, I was like 5 days out from an MRI on a broken foot.

September 18th: 4 reps on 4 weeks of training (up to 40 mpw): 58, 59, 59, 61

November 7th: 6 reps coming off sprained ankle (missed essentially two weeks): 59, 58, 60, 60, 59, 60

I obviously own the record on this hill, I'm really the only person besides the cross country team that works out here. The cross country team sucks now so I don't think they're threatening my segment. Although, it's absolutely not a 53, it's a 58 mayyyyyyybe a 57. That's still damn good. When I used to do this workout early in my college years I was doing reps in the low 60s, but I was doing slightly shorter reps back then.

3 Weeks Til Gabe's

Better get back to work here, and fast, time's running out before my favorite race of the year. Exactly three weeks from today we go to battle in defense of our hard fought team title reign at Gabe's Run. Having Kieran missing most of cross country with a stress fracture, no Melly this year, Greg's training is unknown aside from occasional Strava updates, and me coming off another ankle sprain, we're not in the best spot to defend our title if we face stiff competition (i.e. a return of Monkey Jars). Coach is getting great training and Stansel is a beast, but our 3-5 is questionable. I'm doing my best not to be a question mark though, and tonight's hill workout was a step back towards the trajectory in my training that I thought had me poised for a big race. I may to call in some reinforcements...

It was cold our for a run, and I'll have to break out the gloves and winter hat shortly. It doesn't help that I run two hours after the sun sets each night, but tonight the wind chill was 32 degrees when I got out for my hills.

Yeah...no thanks. Anyway, here's how the workout went:

• 1.54 mile warm up to cemetery, 10:25, 6:47 pace, http://www.strava.com/activities/216675669
• Hill 1: 59 seconds
• Hill 2: 58 seconds
• Hill 3: 60 seconds
• Hill 4: 60 seconds
• Hill 5: 59 seconds
• Hill 6: 60 seconds
• 1.54 mile cool down home, 9:39, 6:15, http://www.strava.com/activities/216675656

Was that a fast cool down? Yes. Do I care? No. Recoveries were jogs down the hill, and not light jogs, closer to actual running. Did some light stretching quickly at the bottom, my lower back was really tight. Recoveries got shorter as I went further into the workout. 

Post-Workout Mindset: Satisfied, but I know there's still a lot of work to be done to get to where I need to be.

Back At It

Feels good to be back and motivated again. I was slipping into laziness during my little break, and I really needed to get out there yesterday and put down some solid/fast miles to get that motivation back. I was ready to go into hibernation for the winter. It really sucks getting home at 6:15 in the pitch black and it's getting colder and I know I have to run. That's the thing though, I have to run. Not want to, have to.

Here's yesterday's miles:

Killed it.

I went to the track and then around town tonight for 5.53 in 37:48. 6:50 pace. My weeknight routes are going to basically be that for the rest of the winter, it's too dark to go anywhere else and risk poor footing or getting hit by a car (not joking).

Here's today's run: http://www.strava.com/activities/216010531

Right Where I Left Off

Yeah...so, nine days off and that was way too fast, but I was excited to be back. Ran to the track and dunks. Ankle still gives me trouble though and it was sore (more on the pavement than the track). Will be critical to see how it feels in the morning. I guarantee it'll be sore it's just a matter of how sore.

Getting Bored

So I'm gonna run tomorrow. I can already feel it getting very hard to run after work now that it's dark when I leave the office, and really cold. It snowed yesterday. So dumb.

First Snow

Early this year but it's nasty out there. I wanted to get out for a few miles but it's not safe (for me, I'd slip and die). That and my ankle has not progressed the way I had hoped it would this week, so I'm not ready to get out there yet.

Being Smart

I don't need two permanently swollen ankles, so despite feeling (knowing) like I could run tonight, I hit the elliptical again. I won't work out tomorrow night (festivities), so I'll run an easy 5 or something on the track Saturday. Responsibility...overrated.

Public Transportation

Blows. More than the elliptical, even. I was an hour late again tonight due to a train delay on my evening commute, second time in four days. Due to this, I could not muster the motivation to hop on the elliptical. Had I been healthy enough to run, I absolutely would have gotten out there, but I'm not. And I hate the elliptical, so I ordered a calzone and watch the Celtics/World Series while getting some work done on my computer.

Elliptical

Hit the elliptical for 20 minutes tonight after resting the ankle yesterday. It's swollen and bruising, but may be the mildest sprain I've had yet (as I theorized). I hate the elliptical so it'll be a tough week to get motivated to do much on it, but I'm gonna give it my best and try to get 20-30 minutes in each night for a few days before trying 4-5 miles.

That Didn't Take Long

Yesterday I got out after the Pats game for a longer run, wasn't sure how long but I wanted to go at least 10. I was really hoping for 12-14, so I headed out toward Hamilton-Wenham for my 14 mile loop. I was fairly conservative to start and was hitting around 6:50s for the first 5ish miles, slowest was 7:04 (2nd mile, uphill and always a tough mile on this run). Once I hit Hamilton-Wenham High I started to really roll, that's about 8.5 miles in, but I was just getting going. That mile was 6:45 and was followed by a 6:37, which is nothing special for me and a very standard pace on a long run, but the dip below 6:40 gave me the downward momentum that took me to the low-6's later on. I was really very comfortable as I started to take the pace down each mile as I came back into Ipswich down 1A.

My calves were cramping up because, again, I wasn't hydrated very well for this run (same reason as yesterday, but tack on a few more adult beverages and a wedding). My calves were tightening up so I didn't push myself under 6, but I definitely could have and contemplated it. Instead I headed for the track to get a half mile in to call it an even 15. The 800 on the track was right around 3 minutes and I was on my way home after a great run. My longest run in probably 10 months and it was pretty fast too.

I knew it was gonna be right around 15 and I was headed down Pineswamp Road really feeling strong...and then I rolled my ankle off the side of the road 0.3 miles from my door. It was a bad roll on a bad stretch where the road has begun to disintegrate break apart, and I almost ate pavement but caught myself, thankfully too because I was gonna smash my teeth on the road. I stopped immediately and hobbled around gingerly. Checked the watch. 14.77 miles. Four houses from my driveway. So. Damn. Close. I walked it off for about 90 seconds and realized it wasn't too bad, but it certainly wasn't good. I ran the last quarter-plus home and immediately got some ice on it, popped some ibuprofen, showered and threw on my brace. I'm way too accustomed to RICE, it's not something I'm proud to be good at.

Ankle Sprain #7. Second in the last 2 months. Last time was at Cornell with Kieran and I took about 2 days off, but I have permanent swelling in my right ankle from that stupid decision (although it's led to me being in great shape considering I've only got 8 weeks of training). This sprain isn't as bad as that, and may actually be the mildest sprain (like actual sprain that I'll take time off for) that I've had. I'm thinking maybe a week off and I'll be back at it. In the mean time I'll take today (Monday) completely off and get on the elliptical the rest of the week.

FINAL LINE ON THE RUN: 15.08 MILES, 1:39:33, 6:36 pace
http://www.strava.com/activities/212152834 

First Run Since Monday

On Saturday. Did 7.93 miles at 7:12 pace yesterday morning. I got out right when I got home from Merrimack and ran out to the woods behind Mile Lane and then back through town. The woods are not the safest right now, and it was slow going through the wet leaves that covered the roots and rocks. Some new trees went down during the storms this week past week as well. It was also slow going because I wasn't too hydrated after having a few (or 10) adult beverages, so I was cramping up in my stomach, but I did manage to put down some solid sub-7 miles on the way and finished up with a 6:35. I was pretty tired too, but chose to run over nap before heading out to my cousin's wedding.

I finished up with 3 runs on the week for about 25.5 miles. Most inconsistent week since August when I sprained my ankle out at Cornell running with Kieran. Also, my lowest mileage in nearly two months. Down weeks are fine and necessary, but this was a little too down for me.

Or Four

Sometimes life gets in the way. Friday night was on one of those times. The train in front of mine on my commute home broke down and caused my train to be 45 minutes late. On a Friday night when I'm not racing the next morning I'm pretty much always going to have plans. So I was going to run, but then I lost my window to get my run.

My hope is that four days off will have my legs refreshed and ready to roll this weekend. I'll try to get in a big week next week, although I don't plan to race.

Three Days

Off. Weird. Now that I'm a real person life can get in the way a lot easier. I'm housesitting for my parents (still my house, whatever), but damn, having a house is a lot of work. Especially when I basically just sleep in it and nothing else. Tuesday, I got home from the Bruins game at midnight and went straight to bed, Wednesday we lost power during the ridiculous storm at 8:15 (right after I finished dinner) and didn't get it back until 1:30am, so I just went to bed at 9. Thursday I got home at 11 from the Bruins game and did chores then went to bed (where I am writing this).

Tomorrow I'll get back out there, and probably shoot for 8-10 miles. It's been a needed 3 days off after some high-intensity training the last two weeks, but I decided against racing this weekend because I'd taken so much time off. I'd be fresh, no doubt, but I don't feel comfortable doing that. I'll look for something weekend. Maybe.

(So, yeah, maybe the whole two Bruins games in three days was a major contributor to me not running, but I was going to run Wednesday if it had been safe out. It wasn't. At all.)

Back At It

This is technically my third stint in the running blog community. The other two times I got injured (obviously), and just deleted the blog out of frustration. It's tough when you have layoffs that last several months at a time, and when you're addicted to the sport and the actual physical act of running the way I am, it becomes torture.

Here I am though, eight weeks back into training. I'm doing about 40 miles a week now. And I've already run two races (both W's). Currently, my training is focused on Gabe's Run in about five weeks, and defending the team title that we (myself, Pat Rich, Greg Krathwohl, Kieran Kinnare, John Stansel and David Melly) finally captured last year. From there, however, is TBD. We'll see.