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.

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.

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.

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.

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.