2 + 2 Tempo Run

Back to the river, and since I’m dialing the mileage back up to 30 miles this week I decided not to tack on anything extra to this short tempo run, keep it short (2 miles) and fast (< 7 mi/mile). Turned out to be harder than I expected... legs are still getting back from vacation, I guess. To be fair, it was also a very long day, a late run and I hadn't eaten for a while beforehand, so it was a good effort given the circumstances.

Start Time: 8PM (!).
Distance: 4 miles.
Time: 7:45, 7 (2), 8, so just under 30 minutes.
Route: Out and around the Arsenal bridge and back to the JFK bridge on the Cambridge side (the part that runs along next to the stadiums and Harvard athletic fields is ugly and I’m starting to avoid it habitually).
Workout Structure: Easy mile to start, then 2 hard tempo miles with breathing and pulse at the top of my tempo zone, to distinguish it from Thursdays runs where I try and keep the tempo pace more comfortable, at least relatively.
Pre-Run: Had a Odwalla Bar with the intention of going home at around 5PM but then got stuck at work and ended up not getting home for a while, then stretched and watered quickly. So I think that I was a bit underfed and under-watered.
Notes: Tempo pace was comfortable for the first mile or so and then got hard and the pulse started creeping up until it was past zone by the finish, although I was able to keep the breathing under control. I like this workout though, feel like it really gets the job done.
Post-Run: Careful stretching, shower, dinner and a movie ;-) .

Back to Spring Hill

A week ago my hill workout was done in the (relatively) comfortable confines of the “Hills of Rochester.” Yes, we have hills; probably, in fact, a better place to do hill workouts than around Cambridge where it is pretty flat. However, the hills are rolling, less steep than Spring Hill where I do my hill workouts around here. So today was a return to the old haunts of Somerville, up and down an old friend. The cool weather contributed to some decent splits, at least for me moving vertically.

Start Time: Around 5PM, early so that Suz and I could get to the Coldplay Concert later than night than was part of her birthday present ;-) .
Distance: 5 miles.
Time: First and last mile were around 8 mi/mile, the inner three at 8:30 splits. This is pretty good for me for these sorts of hills. Or maybe I can’t remember. I think that part of being good at this training stuff is having a short memory!
Workout Structure: Same as prior weeks.
Pre-Run: Bit of a snack, water, stretching.
Notes: Felt pretty good, and was able to stay cool, which was critical. Beautiful day for a run.
Post-Run: Forgot to stretch (argh), but hit the shower and had a quick meal at Spice before the concert.

We’ll see how the rest of the week goes… tomorrow’s run in particular makes me nervous, for no good reason…

Weekend 10-Miler

With Jacy out of town, Mark Breeze on a plane to London, that left Thaddeus and I to tackle the typical route last night for our weekend long run. Turned out to be a beautiful evening for it, although starting at 7PM is leaving us finishing at dusk now that the year is getting perceptively shorter. Maybe time for a night run?

Start Time: 7PM.
Distance: 10 miles.
Time: Around 1 hour 27 minutes. Held 8:30 pace for the first 8.5 miles or so and then slowed up quite a bit over the last mile and a half.
Route: Same as last time we did this, which wasn’t last week.
Pre-Run: Ate a large lunch with Suz around 3pm or so, not sure what a great idea that was. Had a bit of Nuun water (took the rest with me) and a bagel about 1 hour beforehand.
Notes: Had to break for a pit stop at around mile 4, which could have been because of lunch but was more likely just general stomach malaise that effected me on and off all day.
Post-Run: Bite to eat, stretching icing and bed.

Tomorrow morning is Thaddeus’s defense, which makes it all the more impressive that he ran today!

5 Mile Fartlek

Typical Friday run, a bit trickier than usual due to the week off, heat and aching muscles, but enjoyable nonetheless.

Start Time: 5:30PM.
Distance: 5 miles total.
Time: 7:45 for the opening mile, never let the splits get above 7:30 for the 6 halves, and then 7:30 for the finishing mile.
Workout Structure: Usual Fartlek, with relatively fast (5:00 – 5:30) 30 second sprints every half mile, then try to keep the total split (including recovery) below around 7:30.
Pre-Run: Light stretching, snack about 1 hour out.
Notes: Felt pretty good, if very warm.
Post-Run: Plenty of water, stretching, dinner.