Sat 12/29 - AM, then PM 80 minutes incl. 3k-1600 double

First crack at faster track running in a long time, and first double in an even longer time. I envisioned running the first 2400m of the 3k at 36/lap and then pick it up substantially for the last 3 laps, with the idea being that 36s would feel relaxed enough to be 5k pace. This ended up being the case more or less, although it felt a bit rushed early on. Legs felt stiff and creaky on the pokey 20 minute warmup, a little better after drills and strides. Splits a bit fast through 1600 (4:46 evenly split), it felt like a controlled deceleration for the next 800m which went in 2:25. Picked it up on the antepenultimate lap as planned, hoping to do the last 600 in under 1:40 but after a 34 I realized I couldn't go any faster. Held this pace the rest of the way for a final time of 8:53.20. This was followed by a dry scratchy throat and then a coughing fit, most unwelcome. Hopefully just a reaction to the dry air.

Cooldown after the 3k was another 20 minute crawl followed by a long wait, almost 3 hours in fact. After sitting around for most of that time I found my legs feeling quite flat and heavy even after a brief jog and some strides to wake them up. After the 3k I had fixed upon trying to run 34s and maybe shading 4:30 with a kick, but I knew I'd be dogmeat if I went out too hard. Leading off I was toe-to-toe with 8 young whippersnappers (i.e. idiots) who thought nothing of dropping the first 200 in 31 seconds even though none of them had any chance of running faster than 4:20. Knowing what was coming didn't make it any less demoralizing as I hit 200 in just under 33, DFL by 3 yards. Got to 800 in 2:16 (67,69) at which point I was strictly thinking one lap at a time. Third quarter was the pits, legs felt heavier with each step and I was going nowhere in the field even as the morning glories began their inevitable fade. Hit 1200 in 3:27 which was appalling, but also provided needed focus as I picked it up immediately and kept it up through the finish. Ability to respond under duress somewhat makes up for getting stuck in the third lap doldrums. Finished the leg in just under 4:33 which is realistically about all I was capable of today. Final cooldown was a very easy 15 minutes. Overall the experience was worthwhile as I got the feedback I was looking for.

Fri 12/28 - AM 90 minutes in Wellesley

Went along with the kiddies on a route that wound its way through the outskirts of Weston and eventually over to the NW corner of Wellesley before heading back via Washington Street. 6 strides at the end as well. Started slowly but not as slowly as I would have liked. Planned on picking up the pace the last 30 minutes which I did and then some, mainly to teach the most overeager of the kids a lesson after their too-fast start to things. Whether this approach has any value is debatable. Pushing pretty hard the last 15 minutes in part to see just how much they would take before cracking. It ended up being more than I expected. Sunny mild morning.

Thu 12/27 - double, 90 minutes total

AM - 45 minutes very easy, Levittown. Feeling some soreness in the right hammie after last night. This and the slippery layer of slush coating everything kept the stride short and the pace very relaxed.

PM - 45 minutes easy, Tiger Drive to Longfellow loop. Right leg better after laying low all day and some massage as well. After rain in the afternoon, more slush in the evening, so roads still less than optimal.

Wed 12/26 - double, 90 minutes total incl. 6x800

AM - 3m in 22 minutes on the treadmill as a morning shakeout. Some stiffness in legs to start but it dissipated relatively quickly.

PM RLTAC 6x800 with 2.5R. First appearance of the old standby. I wanted to run the repeats progressively faster, and came upon the idea of running each pair at the same target time. While legs felt kind of flat on the warmup and resting pulse seemed high earlier in the afternoon, 72-71-70 pace for the successive couplets seemed reasonable. This turned out to be just a bit fast for the beginning of the workout but not the end. Splits as follows:

2:25
2:24.4
2:22.4
2:22.9
2:20.1
2:20.2

Overall the effort was under control, although the last two required a great deal of focus. On the last one I made a conscious effort to squeeze out a bit more effort on each successive lap and yet ran them all in 35 seconds regardless. Finished the workout quite tired but not totally destroyed. I can tell the paces of these reps are right in the 3k-5k wheelhouse which is what I wanted to determine. Warmup and cooldown both outside, cooldown was quite slow.

Tue 12/25 - double, just under 90 minutes total

AM - 45 minutes easy, Levittown. Moving somewhat stiffly the first 20 minutes or so, then a little better, then some stomach issues which forced a pit stop five minutes from home. Right hammie feeling much better today.

PM - 45 minutes, to and from 10 Spencer via rt. 27 and Prospect. Feeling much more spry than in the morning, as usual. Some soreness in adductors left over from yesterday's ice removal work in the driveway, which required a lot of down-chops. Moving well throughout, with some strides near the end. Temps above freezing again today.

Mon 12/24 - PM just under an hour, Levittown to Longfellow Loop

Skirted the near reaches of each area, not feeling up for much more than that. Moving well at first, then wilted at about 30 minutes before recovering somewhat. Right hammie stuck somewhat along with left hip. Warmer day left roads dry except for places where the snowmelt had refroze. More ablation to come.

Sun 12/23 - AM just under 1:40 with 6 strides at the end

With any and all trails buried in snow, I picked a route that went into Action via Piper Road over to W. Acton center and then out Willow road into Stow, back via Crescent and White Pond Roads. Despite some lingering soreness in right hammie and quad from Friday, moving pretty well most of the run. A little shorter time-wise than what I was planning on but I was "pleasantly tired" by the end. Ran in dank cool conditions, temp was on the rise as the day went on.