Saturday Evening Salem Run

Time: 36:24
Distance: 8.01 km
Pace: 4:32/km
Map

After I spent the day at the "Castle on the Hill" which is what the Marblehead YMCA is affectionately known as, Meagan and I headed out for a light run around Salem to end the day of running. We ran a standard loop to make sure we knew the distance and chatted about what we did during the day. She ran earlier in the day with Emily Kroshus and I ran a with a throbbing headache this AM. Nothing too crazy to report.

Double Run in Beverly with Meagan

Time: 56:44
Distance: 13.05 km
Pace: 4:21/km
Map

I ran with Meagan after work and we ran a long modified loop around Beverly. I was a little tired from the run this morning and the fact that I'm a bit sick didn't help my cause. The pace was pretty easy for the first 10km of the run and then I started to pick things up just a bit. Meagan hasn't been sounding too great on easy runs lately which is a bit concerning. As a result, I've been holding back a bit on sections to keep from dropping her in one light move to a quicker pace.

Beverly Lunch Loop

Time: 48:34
Distance: 10.01 km
Pace: 4:51/km
Map

A group of me, Meagan, the Karhu CEO and Craft GM headed out for a lunch loop around Beverly. The pace was very much in control for the first 8km and then picked up ever so slightly once we dropped them off back at the office. Meagan and I added on to boost the weekly totals a bit. I think we were both happy to be finished with our weekly runs by 1 PM and would have the rest of the afternoon to relax. We could even partake in the Friday afternoon beer/wine office session that may or may not occur at the Karhu North America offices.

NRFTW Run

Time: 42:59
Distance: 10.02 km
Pace: 4:17/km
Map

I didn't have too many intentions to run this evening, but some wear test shoes arrived to the office while I was out visiting accounts in Boston. I arrived home to find two fresh new pairs of Karhus ready for some vigorous wear testing duties in the next weeks and months. I ended up jogging over to the Salem Common and met up with the No Rest For The Wicked group that meets every Thursday night. I put the shoes to the test on a slightly up tempo 5k that I did mostly with Billy Jackson. I sometimes run a light workout like 2 mins on, 1 min off, but tonight was just to put the shoes through an honest run on tired legs.

Evening Beverly Double

Time: 41:44
Distance: 10.02 km
Pace: 4:10/km
Map

I headed out from the office after work looking to put in a nice double run around Beverly. I was feeling pretty good early on, but never forced the pace down. The weather is finally starting to look a little like spring. There is still a definite chill in the air, but when the sun is out it feels almost like t-shirt and shorts weather.

YMCA Treadmill Double

Time: 41:10
Distance: ~10 km
Pace: ~4:07/km

I wasn't feeling like layering up for a double run outside this evening so I headed across the street to the YMCA. I jumped on the treadmill and ran easy for the first 3 miles. I then went through a series of 2 min hard, 1 min easy messing around with the speed function. I'm always more entertained when I increase the pace and open up the stride while running in one place.

We are supposed to get snow tonight which is just terrible for this late in the month.

Tri-Mania Double Run

Time: 45:59

Distance: 10.29 km

Pace: 10.29 km

Map

After breaking down from the Tri-mania expo, I set out to kill an hour while waiting for Meagan's flight from Raleigh to arrive. I went back out on the river and fit in a loop that I probably should have run in the opposite direction. I wanted to finish with the wind at my back, but that meant running directly into the wind for a 5-6 km stretch on the Boston side of the Charles River. My legs were really beat up and terribly sluggish the entire way.

NRFTW

Time: 44:38
Distance: 10.37 km

W/u: 11:20 for 2.15 km
W/o: 90 sec hard, 60 easy for 5km total
C/d: 16:18 for 3.21 km

I showed up for the No Rest for the Wicked weekly 5k looking to put in a nice little workout. I have completed 60 seconds on, 60 seconds off before over the course. This week I wanted to extend the hard section by 30 seconds and see how the body responded. For it now being spring, this weather sure doesn't feel like it. There were snow flurries throughout tonight's gathering, but the wind wasn't really a factor.

I didn't get much of a warm up before starting out with the group from the corner of the Hawthorne Hotel. Here is how it went down...

Splits:

Split	Time	Distance	Avg Pace
Summary	17:00.3	5.01	3:24
1	1:30.0	0.47	3:11
2	1:00.0	0.24	4:10
3	1:30.0	0.50	3:02
4	1:00.0	0.25	4:00
5	1:30.0	0.47	3:10
6	1:00.0	0.26	3:51
7	1:30.0	0.48	3:08
8	1:00.0	0.25	4:00
9	1:30.0	0.48	3:08
10	1:00.0	0.25	3:56
11	1:30.0	0.47	3:10
12	1:00.0	0.26	3:55
13	1:30.0	0.48	3:07
14	:30.3	0.15	3:18

I never felt great, but I pressed on making the effort hard. My legs were fairly tired and I didn't have much pop running up the hills. Regardless, I was pleased with doing something more than just running completely relaxed tonight. Looking at the splits, I probably should have backed off on the rest effort and would have run harder on the fast sections.

Getting In the Evening Run

Time: 46:58
Distance: 11.65 km
Pace: 4:02/km
Map

Meagan and I headed out the door for our double run tonight but had different agendas. Since our first run this afternoon was quite relaxed, I didn't want another 5:00/km effort. I was gently pushing the pace until I started to pull away very early on. From there I kept the effort what was relaxed but still an honest effort. My legs were feeling good tonight and I wanted to take advantage of the fair weather before the storm.

I ended up finishing back in the neighborhood streets with a long drive for home. I picked up the pace and did a long stride down Chestnut Street to my car which had to be moved since we are getting snow. I'm over snow at this point. Bring spring!

Karhu & Craft Lunch Crew

Time: 40:23
Distance: ~8.50 km

I ran today with the office crew consisting of Meagan, Eric and Frisbee. We held a steady pace running around Beverly and I even opted to take a crack at the Dane Beach Challenge. It's a new mid-run challenge I've created with the speed trap along Dane Beach. The digital reader picks up any movement including walkers and runners. My record is 18 MPH, but my goal is to soon hit 20 MPH. Hopefully with some warmer weather and additional speed workouts I'll be able to hit the mark soon.

Evening Jaunt

Time: 34:05
Distance: 8.02 km
Pace: 4:15/km
Map

I ran this evening to put some more time on the feet. Nothing to report other than getting in an evening double.

Salem Willows 200s

Time: 67:18
Distance: 15.91 km

W/u: 22:30 for 5.06 km
W/o: 16 x 210m with 210m jog
C/d: 19:42 for 4.13 km

This evening I headed off to the Salem Willows to put in some faster work. I recently watched a Flotrack video of Brie Felnagle running 16x200m around an 800m loop in Seattle with Danny Mackey holding the watch. I set up my watch to beep at 210m intervals and got to work after some light stretching. It took me one interval to figure out how the watch works on such efforts so I may have actually run 17x200m.

Splits:

Split	Time	Distance	Avg Pace
Summary	25:06.8	6.72	3:44
1	:39.8	0.21	3:10
2	:57.4	0.21	4:34
3	:37.1	0.21	2:57
4	:53.3	0.21	4:14
5	:39.4	0.21	3:08
6	:57.5	0.21	4:34
7	:38.3	0.21	3:02
8	:56.3	0.21	4:28
9	:36.1	0.21	2:52
10	:58.2	0.21	4:37
11	:38.0	0.21	3:01
12	:54.5	0.21	4:20
13	:36.5	0.21	2:54
14	:55.6	0.21	4:25
15	:35.8	0.21	2:50
16	:55.0	0.21	4:22
17	:37.4	0.21	2:58
18	:54.3	0.21	4:19
19	:36.6	0.21	2:54
20	:59.4	0.21	4:43
21	:36.4	0.21	2:53
22	:56.9	0.21	4:31
23	:39.5	0.21	3:08
24	:53.2	0.21	4:13
25	:37.3	0.21	2:57
26	:58.1	0.21	4:37
27	:38.9	0.21	3:05
28	:59.9	0.21	4:45
29	:36.8	0.21	2:55
30	:57.4	0.21	4:34
31	:36.9	0.21	2:56
32	:58.8	0.21	4:40

I wanted to keep the pace under 3:00/km which most were. There were a couple hills that slowed the efforts down, but overall I'm happy. I felt good opening up the legs and increasing the turnover for the first time in quite a while. It also felt like I was running a little faster due to the darkness and running by a headlamp.

Lucky Sevens

Time: 49:50
Distance: 12.70 km
Pace: 3:55/km
Map

I spent most of the day at Fleet Feet Rochester's second location talking to staff about Karhu. Before taking off for the day, I laced up the shoes and headed out on a run from the store called "Lucky Sevens" as it is supposedly 7.77 miles. I kept the pace honest and thought the wind would be more of a factor in the neighborhoods. I ended up clipping along the second half of the run with splits under 3:44/km.

Easy Double Run

Time: 31:57
Distance: 7.01 km
Pace: 4:33/km
Map

I picked Meagan up from the airport as she's getting back from working the Mercedes Marathon expo and running the half marathon. Check out her blog to see how it went.

Our run took us to the Willows for a little shake out and nothing more.

Friday Night Lights

Time: 37:08
Distance: 8.14 km
Pace: 4:34/km
Map

I was able to fit in a run around Salem before heading to Marblehead to bring the Karhu and Craft CEO a new pair of Craft sunglasses. I stayed out way too late drinking really good wine and talking with friends of the family. The run was fine and the night with friends was great.

NRFTW 5k

Time: 50:22
Distance: 9.83 km

W/u: 16:05 for 3.34 km
NRFTW: 5k alternating 1 min on/off intervals
C/d: 17:13 for 3.24 km

I had a bit of a hard time motivating myself to put on the running clothes after coming home from work. It was cold, dark and I was tired. I ended up shuffling out the door and making my way to the Salem Common to meet up with the crew of 20 looking to run the No Rest for the Wicked 5k.

My plan was to alternate running hard/easy 1 minute intervals. I did this several weeks ago when the temps were just hovering above 10 degrees and found it was somewhat enjoyable and a decent workout. Tonight my hope was to keep the recovery interval in the sub-4:00/km range.

Splits:

Split	Time	Distance	Avg Pace
Summary	17:04.6	5.01	3:25
1	1:02.6	0.33	3:10
2	1:02.2	0.28	3:45
3	1:02.4	0.34	3:02
4	1:02.1	0.27	3:54
5	1:02.8	0.34	3:04
6	1:02.2	0.26	4:03
7	1:02.2	0.35	3:00
8	1:01.6	0.26	3:58
9	1:02.6	0.34	3:06
10	1:01.5	0.25	4:03
11	1:02.9	0.34	3:03
12	1:02.5	0.27	3:54
13	1:01.9	0.35	2:59
14	1:01.9	0.25	4:11
15	1:01.6	0.35	2:57
16	:43.0	0.18	3:54
17	:48.4	0.27	3:02

I'll take it considering it's really only running half of a 5k.