Solo Hungover Run

Time: 44:48
Distance: 10.04 km
Pace: 4:28/km
Map

Just like the title suggests, I headed out the door after Meagan headed on to Boston to run with friends. I groggily shuffled out the door to put in a 10km run before heading off to the Marblehead YMCA to help out with a race packet pick up. I didn't feel too fantastic for the first 4-5km, but then I was able to run with some fluidity. Meh... pretty much sums up this effort. It also doesn't help that I have a bit of a cold.

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.

Before Tri-Mania

Time: 41:03
Distance: 10.21 km
Pace: 4:01/km
Map

I arrived early to the Tri-Mania expo and set up all the Karhu goods for the day. There wasn't a consensus on when the expo officially started, so I suited up in my running costume and snuck in 10 km along the Charles River. I finished up on the MIT track which is a nice Mondo service. If it's open to the public, not windy and I'm looking to run a fast workout, I'll consider it next time.

My legs still felt like muck from the last three days of running. I didn't intend to hit an average of 4:01 and was trying to slow down, but the aerobic fitness must be there.

Marblehead Loop

Time: 72:39
Distance: 17.62 km
Pace: 4:07/km
Map

I headed out the door from the Salem neighborhood and ran into Marblehead looking for the most protection from the wind. I decided to loop up West Shore Dr. and through the center of town before heading back to Salem. I never felt great as I tried to relax and let the run unfold. My legs were tired from the effort last night. My splits show that I hit a few splits under 4:00/km the last 5km or so.

Marblehead Neck Morning

Time: 74:17
Distance: 18.37 km
Pace: 4:03/km
Map

I was out the door for a run to Marblehead and opted to make a loop around the Neck. I wasn't feeling particularly great, but I made the most of the effort. I will probably run NRFTW tonight and make it a workout, so I wanted to keep this morning relaxed. I'm just waiting for the spring weather to get here! I'm over the need for jackets, hats and gloves and this is coming from a guy who has the greatest access to the nicest jackets, hats and gloves.

YMCA Treadmill Run

Time: 34:46
Distance: ~8 km

I ran on the treadmill at the YMCA across from our house tonight. It sucked. It was the treadmill and that always sucks. Is there anything else to report?

Maybe I ran some faster sections to make the time go by faster. I think I did a 2.5 mile warm up, messed around with the speed for a couple miles and then cooled down. Yay.

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.

Spotting Fort Sewall

Time: 71:46
Distance: 17.60 km
Pace: 4:05/km
Map

I opted to get in a slightly longer morning run and headed into Marblehead. The loop too me through town and within site of our seasonal rental when we first moved up to New England. The pace dropped gradually and I was clicking off some sub-4:00/km splits towards the end of the run.

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.

New Week

Time: 45:45
Distance: 10.35 km
Pace: 4:25/km
Map

Started off the week with an easy run through the Salem Willows. Nothing too crazy to report other than putting some time on the feet before attempting a workout this evening.

Tired Sunday Effort

Time: 73:34
Distance: 17.35 km
Pace: 4:12/km
Map

You know you're Garmin is acting a little funny when it claims you set the world record for 1000m less than 5k into a run. I think the rain had a bit of an effect on my run early on before stabilizing around 30 minutes. I was able to manually make the adjustments as I ran this loop on Monday and know the distance.

3	3:55.9	1.00	3:56
4	2:05.2	1.00	2:05
5	2:05.4	1.00	2:05
6	2:54.4	1.00	2:54
7	3:08.2	1.00	3:08
8	2:04.1	1.00	2:04

The cold rain made getting out the door a bit of a struggle, but I was able to keep the spirits high throughout the run and finish strong.

Saturday Morning Long Run

Time: 95:10
Distance: 24.33 km
Pace: 3:55/km
Map

I must have been feeling pretty good on this Saturday morning as the pace and distance are pretty solid. I ended up taking a loop around the Marblehead Neck and then looped through town before coming back along West Shore Dr. I think I was trying to protect myself from the wind and this route provided the most neighborhood coverage.

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.

Treadmill in Rochester

Time: 35:37
Distance: 8.0 km
Pace: 4:27/km

I ran on the treadmill this morning as when I woke up the streets were covered with a thin layer of snow. It was slippery enough for me to not want to risk messing with my achilles so I opted to find a way onto a treadmill. I ended up sneaking into a Holiday Inn and using the fitness facility and sweated my ass off in the process.

Worst Route Ever

Time: 81:36
Distance: 19.41 km
Pace: 4:12/km
Map

When I'm in Syracuse I usually run along the Erie Canal or on the roads near Fleet Feet Syracuse. I wanted to save a little time and didn't want to drive anywhere to run this morning so I opted to find a route on my iPad. It looked like I could make a loop in some neighborhoods or on roads near the airport which wasn't too far from my hotel. Somehow the map in my head didn't correlate to the actual roads because I ended up making the absolutely worst running route ever.

It was cold, windy, dangerous and ugly. I found myself running on a three lane highway against traffic during the morning rush hour directly into a 20 mph wind. If the conditions weren't bad enough, I was running dangerously close to the traffic that was speeding by at over 60 mph. I wasn't going to turn around as I didn't want to deal with the traffic so I ventured on hoping to make a loop. The airport was a bigger obstacle than I initially thought and around the hour mark I was in a Holiday Inn Express asking how far it was back to Carrier Circle. It was a bit disheartening when the receptionist said 6 miles when I was already at 8 miles, the distance I wanted my entire run to be.

Fortunately, the wind was at my back the final 20-25 minutes and I was able to cut the pace down to finish under 3:44/km. My 13 km run turned into a 19 km run on roads that are definitely not runner friendly. Now I know to stick to the Erie Canal when visiting SYR.

New Week, New Loop

Time: 72:45
Distance: 17.28 km
Pace: 4:13/km
Map

After a day off and somewhat being a wimp, I laced up the shoes and headed out into the wind. The precipitation from the storm is gone, but the wind is still around to make finding a protected loop difficult. The Marblehead trail is still a mess so I opted to stay on the roads and figure the least windy area would be West Shore Dr.

My legs had a bit of pop in them today and the pace reflected a solid effort despite the breeze. I will certainly use the route many times in the future as it takes me back to when Meagan and I first moved to the northeast.

Late Run that Should Have Been Longer

Time: 63:57
Distance: 15.01 km
Pace: 4:16/km
Map

I got out the door late today after hanging around the house all morning and afternoon. That really good wine from last night left me with little interest of heading out the door to run in the wind. When I did finally leave the house I headed south to Marblehead for some distance in the neighborhoods. I never felt great and my stomach was in a bad place for much of the run.

Had I taken the weather forecast seriously and my stomach weren't feeling awful, I would have added on back in Salem to boost the weekly totals. That didn't happen.

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.