Fri 11/23 - PM just under 90 minutes, Walden woods

Back on the familiar, now leaf-covered, trails for the first time in a while. Somewhat concerned about the footing, despite some slips it wasn't as bad as expected. Moving better as the run progressed and finished with four strides. Clear cold windy day as the NW wind took over. Right hip flexor sore afterwards. Left goosefoot still somewhat sore but not debilitating which was a relief.

Thu 11/22 - double, 90 minutes total incl. 5k road race

AM - 25 minute or so warmup, 5k in 16:00, 10 minute cooldown. Ran about what I thought I would be capable of which is somewhat edifying even if the time is depressingly mediocre. Warmup was very slow as it took time for the tight sore goosefoot to loosen up at all. I was concerned how it would feel in the race but as ever once the gun went off, the focus was elsewhere. From a tactical standpoint I ran quite well, held back a bit on the slightly uphill first mile and then moved up to the lead group by 2.5m. As I rolled up to the leader's shoulder the eventual winner made an aggressive move that I wasn't able to cover completely, but the two of us got clear and maintaining the second spot was no problem. No mile markers that I could tell but I was running on feel anyway and didn't bother to start the watch. Cool humid conditions.

PM - just under 45 minutes very easy. Needed a shakeout after the cooldown this morning was cut short. Shuffling along, energy level pretty low after the race this morning and a long day yesterday. Goosefoot stiff and sore, alarmingly so at times near the end of the run. Definitely inflamed. I did some cross-fiber friction on the VMO and adductor area after the run which seemed to help, but the next few days will tell the tale.

Wed 11/21 - PM 75 minutes easy/med

A mostly flat loop in the Brookline/Brighton area with a stretch along the river. Left goosefoot (aka pes ansurinus) was feeling ominously sore all day, thankfully it loosened up relatively quickly. Currently there are five different problem areas in my left leg between the hip and knee. This from the leg that has typically been problem-free compared to the right side. I definitely did something to the right side back in September, still dealing with the aftermath. Despite this pace got going to a fairly decent level, although the sore leg prevented me from doing strides. Cool damp evening, similar to last night.

Tue 11/20 - PM 60 minutes

Full circuit of Levittown then Summerhill and Tiger Drive. Started off relatively spry, but around 45 minutes I started to wilt and rapidly lost it from there. Cut the run short from a planned 80 minutes or soUnderlying tiredness still very much there despite a reasonably good night's rest. The two nights before left a mark. Left hip/lower back felt like crap much of the day, then during and after the run the left PA started twinging in a most unwelcome way. Lately both hip flexors have been feeling somewhat reminiscent of the way they were six years ago, when serious muscle imbalances were diagnosed in my core. I may have to get bck on the swiss ball again.

Mon 11/19 - PM 60 minutes easy

Tried a seldom-visited area, Powers Rd. to Maynard Farm and King's Grant to start. Powers has a bit more traffic than I would like but it has potential as another area for winter road loops. Taking it easy a no-brainer today, for many different reasons. Left hammie/hip/lower back area sore again, similar to the aftermath of Mayor's Cup but thankfully not as severe this time. I keep thinking whatever is plaguing me in that region is water under the bridge when the soreness and tightness subside, then a long hard effort comes along and it comes right back. Stretching and some direct pressure on the sore points seems to be dealing the symptoms and not the cause, whatever that is. Also tired, again, after another insomniac episode, second night in a row. Not as bad as Saturday night, no afternoon nap to blame but rather the beginnings of a dry scratchy throat. Spending a good chunk of a cold day yesterday standing and runnign around outside might have had something to do with it. Hoping fervently against coming down with anything right now, it would absolutely ruin me.

Sun 11/18 - AM 80 minutes incl. Franklin Park 10k in 33:21

Another disappointing effort. Of the various factors contributing to it, succumbing to exhaustion yesterday afternoon and taking a two plus hour nap was a fatal error. I realized this for the umpteenth time when I was lying in bed awake at 3 AM, four hours after going to bed last night at the usual time. Ingested as much caffeine as I felt comfortable with before the race and gave it a go anyway. After an opening mile of 5:03 that I thought would be more like 5:10, things slowed right down to 5:30 pace and stayed in that range the rest of the way. 2 miles just over 10:30, 5k 16:40, 4 miles 21:30ish, 8k 26:52. Hit numbers slightly faster than the crapfest that was Mayor's Cup, but I'd have to be running backwards to go any slower than that dog of a race. As I had been feeling better in the two weeks leading up to this race after taking a week easy to let the left hamstring heal after Mayor's Cup, I thought I'd be capable of something more respectable. Hard to say how much the insomniac disaster affected things, but the underlying flatness was palpable. Went through the motions of a race effort, felt like I was running hard. Fell back through the pack from 2-5 miles anyway. Still I was able to make a conscious effort the last kilo which enabled me to pass back one person. Whoopee. Not taking a long nap the day before a race is such a no-brainer, I knew the moment I woke up yesterday afternoon that I was in all likelihood screwed. Better question is why I was tired enough on a Saturday to take a nap like that. It feels like one step forward three steps back with the persistent feeling of exhaustion, which in turn kills me when it's time to run hard. Various left leg/hip/back issues also not helping, not at the level of a full-blown injury but still a nuisance. Some combination of these has left me racing at what was my tempo pace two months ago. Two years ago I ran this race a minute faster on a day where it was more slippery underfoot than today. The frustration continues.

Sat 11/17 - PM 35 minutes easy/medium

with strides at the end. Felt smooth enough, although I was feeling tired most of the day today. Left hip/back sore again, not something I notice much while running but more so afterwards. Still not sure what the root cause is, and it had been feeling better lately but the issue was obviously still lurking.