Time: 110:26
Distance: 28.28
W/u: 20:39 for 4.61 km
W/o: 77:11 for 21.04 km
C/d: 12:36 for 2.63 km
Meagan and I drove back to the Harvard Athletic Complex for a series of progressively faster loops. Terry Shea of the BAA organized a group run and nearly 20 individuals arrived to run the roughly 1200 meter loop around Harvard's indoor track, football stadium, hockey rink and other arenas. Given the weather and the size of the group we could have ventured out onto the 4.2 mile loop, but most stayed true to running what the email had stated.
I got in a few warm up laps before venturing off to the standard tempo loop with Jared, Alex and Brian Chorney. We decided to pick up the pace just after 20 minutes into the workout instead of gradually cutting down. The target pace was 5:30s with maybe some 5:20s if the group was feeling good.
Splits:
3:28, 3:35, 3:32, 3:21, 3:21,
3:24, 1:35 (at 3:26/km pace) for 22:16 at 6400m (4 miles)
I stopped with Chorney and we ran back to join the group that was still looping the 1200m course. The pace had dropped to the low 6:00/mile range and would continue to get faster.
Splits:
4:16, 3:53, 3:57, 3:56, 3:53,
3:46, 3:49, 3:45, 3:44, 3:44,
3:43, 3:44, 3:42, 3:33, 3:21,
1:55 (at 3:19/km pace)
That was pretty much the extent of me running hard. The uptempo section was just over 21 km. I was pleased to have felt better running low 3:20s at the end of the workout feeling better than on the opening faster section.
Showing posts with label BAA. Show all posts
Showing posts with label BAA. Show all posts
Saturday, January 12, 2013
Sunday, January 6, 2013
BAA Cleveland Circle Run
Time: 69:50
Distance: 17.96 km
Pace: 3:53/km
Map
This morning I headed into Brookline to meet up with a crew of BAA members. I arrived to find roughly 50 individuals standing around in the parking lot ready to run. It felt colder than the 34 the car thermometer stated. I couldn't complain too much as others were in shorts and lightweight pullovers.
I wasn't sure how far I was going to run, but I opted to head off with Brian Harvey, Tim Ritchie, Ian Nurse and Eric Ashe. Given my current fitness, I was hesitant to commit to the full run and just wanted to see how I would handle a quicker long run pace. We dipped under 4:00/km by the fourth kilometer and gradually got faster. It has been many months since starting a run at the pace, but I was relatively relaxed until decided to pull off around the 8-9 km mark with Eric.
We headed back along the Boston Marathon course up the Newton Hills. The pace fluctuated given the terrain and I found myself having a solid run. It would have been nice to run longer and go with the top guys, but given my recent training, I'll take it.
Distance: 17.96 km
Pace: 3:53/km
Map
This morning I headed into Brookline to meet up with a crew of BAA members. I arrived to find roughly 50 individuals standing around in the parking lot ready to run. It felt colder than the 34 the car thermometer stated. I couldn't complain too much as others were in shorts and lightweight pullovers.
I wasn't sure how far I was going to run, but I opted to head off with Brian Harvey, Tim Ritchie, Ian Nurse and Eric Ashe. Given my current fitness, I was hesitant to commit to the full run and just wanted to see how I would handle a quicker long run pace. We dipped under 4:00/km by the fourth kilometer and gradually got faster. It has been many months since starting a run at the pace, but I was relatively relaxed until decided to pull off around the 8-9 km mark with Eric.
We headed back along the Boston Marathon course up the Newton Hills. The pace fluctuated given the terrain and I found myself having a solid run. It would have been nice to run longer and go with the top guys, but given my recent training, I'll take it.
Saturday, June 30, 2012
Long Run on Battle Road
Time: 152:52
Distance: 32.33 km
Pace: 4:44/km
Map
Meagan and I drove out to Lexington, MA this morning to meet up with some runners from the BAA. The group was going varying distances but Brett Ely was going to log 20 miles along the widely shaded dirt trail where the revolutionary war was fought. I really should stop to read some of the signs where the Americans and British waged war, but that would take away from the training. It's a cool trail with lots of history as there are battle fields where significant things happened. There are also signs that say "British soldiers buried here" which is where I choose to go to the bathroom (only kidding).
Our group ran out Battle Road, around the Great Meadows and back to get water. Some members called it a day there while a few of us returned back to the trail. Brett and I ended up logging over 2 hours and 30 minutes of running which is much more than I usually do. The pace was never that fast and I felt really good the entire time. It got me to thinking about running an ultra and if that would be fun. I wondered how competitive I would be at 50 km to 50 miles and what pace I could hold. I could have definitely run another hour at a faster pace with little issue. I think this means I'm starting to get back in top form.
Distance: 32.33 km
Pace: 4:44/km
Map
Meagan and I drove out to Lexington, MA this morning to meet up with some runners from the BAA. The group was going varying distances but Brett Ely was going to log 20 miles along the widely shaded dirt trail where the revolutionary war was fought. I really should stop to read some of the signs where the Americans and British waged war, but that would take away from the training. It's a cool trail with lots of history as there are battle fields where significant things happened. There are also signs that say "British soldiers buried here" which is where I choose to go to the bathroom (only kidding).
Our group ran out Battle Road, around the Great Meadows and back to get water. Some members called it a day there while a few of us returned back to the trail. Brett and I ended up logging over 2 hours and 30 minutes of running which is much more than I usually do. The pace was never that fast and I felt really good the entire time. It got me to thinking about running an ultra and if that would be fun. I wondered how competitive I would be at 50 km to 50 miles and what pace I could hold. I could have definitely run another hour at a faster pace with little issue. I think this means I'm starting to get back in top form.
Sunday, May 6, 2012
Lincoln Woods Long Run
Time: 125:54
Distance: 26.77 km
Pace: 4:38/km
Map
I'm not how accurate the Garmin captured this run out at Lincoln Woods with a good sized group from the BAA. We met at a parking lot in Lincoln and headed off on some trails. The group of about 12, only one of which knew the trails well, kept together for about 10 miles.
The most notable thing about the run is looping Walden Pond. Yes, Thoreau's Walden Pond. I think in the summer it's quite the tourist destination but today our group had the site pretty much to ourselves. I had a good conversation with Danny Mackey (married to Katie Follett Mackey who runs for Brooks) about the running industry. He has recently taken a position with Puma as a product line manager. The pace stayed pretty relaxed until Emily Kroshus went to the front of the pack around the 1:55 mark and picked up the pace. It was nice to end at a quicker tempo and open up the stride. I think we all agreed to return to the trails soon.
Distance: 26.77 km
Pace: 4:38/km
Map
I'm not how accurate the Garmin captured this run out at Lincoln Woods with a good sized group from the BAA. We met at a parking lot in Lincoln and headed off on some trails. The group of about 12, only one of which knew the trails well, kept together for about 10 miles.
The most notable thing about the run is looping Walden Pond. Yes, Thoreau's Walden Pond. I think in the summer it's quite the tourist destination but today our group had the site pretty much to ourselves. I had a good conversation with Danny Mackey (married to Katie Follett Mackey who runs for Brooks) about the running industry. He has recently taken a position with Puma as a product line manager. The pace stayed pretty relaxed until Emily Kroshus went to the front of the pack around the 1:55 mark and picked up the pace. It was nice to end at a quicker tempo and open up the stride. I think we all agreed to return to the trails soon.
Saturday, May 5, 2012
Harvard Track Tempo and 400s
Time: 91:35
Distance: 19.50 km
W/u: 22:16 for 4.40km
W/o: 4 mile tempo (jog back to track), 8 x 400m
C/d: 20:32 for 3.86km
Meagan and I headed off to Boston this morning for a workout with the BAA. Earlier in the week Meagan reached out to Terry Shea inquiring if anyone wanted to run a workout from the Harvard track that consisted of a tempo run and some 400s. We arrived to find 7or 8 other women looking to partake in the workout at various paces.
The workout was designed to tire the legs with the 4 miles along the Charles River and then come back to close out the effort with some quicker track work. It mixes both 10k strength with mile/5k speed. I set the pace from the outset which had us going out a little quick. A group of women started about 40 seconds in front of us and it seemed that I wanted to close that gap as quickly as possible. I think we made a pretty big dent withing the first 1k.
Splits:
3:36.3, 3:41.5, 3:35.7, 3:32.5, 3:33.8, 3:29.5, 1:28.1 (3:32/k pace for final 400m) for 22:57.4 seconds
Slow jog back to the track 8:45 total which is a little more than I would have liked but we still covered over 1k and waited around
76.9 (60), 75.5 (61), 75.7 (60), 75.3 (60), 74.5 (61), 74.4 (61), 73.8 (60), 71.6
I thought Meagan handled this effort really well. She sounded and looked great on the tempo run that was faster than I had suggested. I wanted something like 6:00, 5:55, 5:50, 5:45 and got something closer to 5:47, 5:45, 5:41, 5:40. It seemed fairly comfortable for her which is a great sign in terms of fitness heading into the 10k in two weeks.
The 400s were solid off 60 seconds rest. You can fake running a lap of the track pretty easily so having Meagan run right around 5 min/mile pace was positive.
I think we both decided to do more workouts where we mix a tempo run and hit the track. Neither portion is too long and you can focus on each segment fully without feeling a little overwhelmed.
Distance: 19.50 km
W/u: 22:16 for 4.40km
W/o: 4 mile tempo (jog back to track), 8 x 400m
C/d: 20:32 for 3.86km
Meagan and I headed off to Boston this morning for a workout with the BAA. Earlier in the week Meagan reached out to Terry Shea inquiring if anyone wanted to run a workout from the Harvard track that consisted of a tempo run and some 400s. We arrived to find 7or 8 other women looking to partake in the workout at various paces.
The workout was designed to tire the legs with the 4 miles along the Charles River and then come back to close out the effort with some quicker track work. It mixes both 10k strength with mile/5k speed. I set the pace from the outset which had us going out a little quick. A group of women started about 40 seconds in front of us and it seemed that I wanted to close that gap as quickly as possible. I think we made a pretty big dent withing the first 1k.
Splits:
3:36.3, 3:41.5, 3:35.7, 3:32.5, 3:33.8, 3:29.5, 1:28.1 (3:32/k pace for final 400m) for 22:57.4 seconds
Slow jog back to the track 8:45 total which is a little more than I would have liked but we still covered over 1k and waited around
76.9 (60), 75.5 (61), 75.7 (60), 75.3 (60), 74.5 (61), 74.4 (61), 73.8 (60), 71.6
I thought Meagan handled this effort really well. She sounded and looked great on the tempo run that was faster than I had suggested. I wanted something like 6:00, 5:55, 5:50, 5:45 and got something closer to 5:47, 5:45, 5:41, 5:40. It seemed fairly comfortable for her which is a great sign in terms of fitness heading into the 10k in two weeks.
The 400s were solid off 60 seconds rest. You can fake running a lap of the track pretty easily so having Meagan run right around 5 min/mile pace was positive.
I think we both decided to do more workouts where we mix a tempo run and hit the track. Neither portion is too long and you can focus on each segment fully without feeling a little overwhelmed.
Saturday, January 7, 2012
Long Run with the BAA
Time: 121:05
Distance: 30.82 km
Pace: 3:56/km
Map
Meagan and I drove into Boston this morning to run long with some members of the Boston Athletic Association. We had exchanged emails with Terry and Carly Shea who both used to run for the Hanson's and now are key members of the training group with the BAA. Terry was doing a progressive long run with a couple of the other guys and I was game to partake in the effort.
Whenever Meagan and I have run with the BAA they have looped the same 4.2 mile route. Terry apologized for the monotonous loop, but I don't mind running the same course because it eliminates surprises. The goal for the run was to run the first loop easy as a warm up, run the second loop around 3:45/km as part of Melissa's tempo, run the third loop around 3:35-3:40/km and the final loop could get a little aggressive in the 3:15-3:20/km range.
Splits:
4:55.0, 4:30.9, 4:27.3, 4:21.7, 4:10.9, 4:15.6, 4:14.6;
4:08.0, 3:46.2, 3:49.9, 3:47.3, 3:44.4, 3:42.4, 3:35.8;
3:31.3, 3:36.0, 3:36.6, 3:32.7, 3:25.0, 3:27.1, 3:21.6;
3:23.6, 3:30.9, 3:56.4, 4:03.0, 4:07.6, 4:19.9, 4:16.2;
4:14.7, 3:39.7 (for .82km) = 30.82km total
The warm up lap was the warm up. The second lap was relaxed as we chatted about spring marathon plans. The third lap had us running steady but in control. I made a move to the front around the 18-19km mark and dropped the pace. Soon after, I tired and started to struggle around the 22km point. I was going to back off for a kilometer and then rally for the rest of the loop, but just when it was time to start running hard again, I saw that Terry had ended his workout and I decided to run back easy with him. I got in a solid effort and was pushed through the middle portion of the run.
Getting down to Boston once a week this winter and spring will become a priority if I want to run as fast as possible. The BAA has some very talented guys that will push me on tempos that I generally struggle to do on my own.
Distance: 30.82 km
Pace: 3:56/km
Map
Meagan and I drove into Boston this morning to run long with some members of the Boston Athletic Association. We had exchanged emails with Terry and Carly Shea who both used to run for the Hanson's and now are key members of the training group with the BAA. Terry was doing a progressive long run with a couple of the other guys and I was game to partake in the effort.
Whenever Meagan and I have run with the BAA they have looped the same 4.2 mile route. Terry apologized for the monotonous loop, but I don't mind running the same course because it eliminates surprises. The goal for the run was to run the first loop easy as a warm up, run the second loop around 3:45/km as part of Melissa's tempo, run the third loop around 3:35-3:40/km and the final loop could get a little aggressive in the 3:15-3:20/km range.
Splits:
4:55.0, 4:30.9, 4:27.3, 4:21.7, 4:10.9, 4:15.6, 4:14.6;
4:08.0, 3:46.2, 3:49.9, 3:47.3, 3:44.4, 3:42.4, 3:35.8;
3:31.3, 3:36.0, 3:36.6, 3:32.7, 3:25.0, 3:27.1, 3:21.6;
3:23.6, 3:30.9, 3:56.4, 4:03.0, 4:07.6, 4:19.9, 4:16.2;
4:14.7, 3:39.7 (for .82km) = 30.82km total
The warm up lap was the warm up. The second lap was relaxed as we chatted about spring marathon plans. The third lap had us running steady but in control. I made a move to the front around the 18-19km mark and dropped the pace. Soon after, I tired and started to struggle around the 22km point. I was going to back off for a kilometer and then rally for the rest of the loop, but just when it was time to start running hard again, I saw that Terry had ended his workout and I decided to run back easy with him. I got in a solid effort and was pushed through the middle portion of the run.
Getting down to Boston once a week this winter and spring will become a priority if I want to run as fast as possible. The BAA has some very talented guys that will push me on tempos that I generally struggle to do on my own.
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