Sat 1/19 - PM 50 minutes easy, Longfellow loop

Mossman to Willis to start, similar to last Sunday evening's run. Right hammie dinged up from last night's 200s, definitely not how I would have planned it. Felt better with compressions both before and after the run but still not where I'd want it to be. Fingers crossed that it will be better tomorrow.

Fri 1/18 - PM RLTAC just under 60 minutes incl. 6x200

Longish warmup, the full set of warmup drills, then 6x200 with 100 jog recoveries. Took 6 minutes to cover the 1800 meters. First rep was 34.2, last was 32.4 with all others falling somewhere in between. Recoveries were between 26 and 30 seconds. Breathing quite hard by the middle, harder at the end, relaxed but not without effort to be sure. I'm ascribing it to an overweening tiredness. The fact that even the first one felt quite fast when it really wasn't tells me a more thorough warmup will be necessary on Sunday, in addition to a couple of decent nights' sleep of course. Tuesday's workout left more of a mark than expected.

Thu 1/17 - PM 35 minutes easy, Back Bay

Out and back along the corridor park. Unplanned excitement after nearly getting hit by a van running through a red light, other than that an easy jog. Right calf very tight, worked on it during the day and did a good amount of stretching post-run as well. This helped somewhat but still more stiff than I would like.

Wed 1/16 - PM 60 minutes, Levittown to Summerhill

Took the full tour of the neighborhood, then over to Sheridan via Summerhill. Moving better than usual for the day after a workout, although there was some soreness from yesterday's effort. Tailed off a bit in the last 15 minutes or so. Colder conditions gradually returning, relatively bundled up and found it to be the right call.

Tue 1/15 - PM RLTAC 75 minutes incl. 1600, 8x400

Warmed up with 3 miles on the treadmill, then the workout as follows:

1600 4:58.6 (2:30 at 800)
4 minutes rest
8x400, 90 seconds rest
67.1
68.2
67.7
67.8
68.8
69.2
67.8
67.4

The day off yesterday left the legs feeling pretty good going into this workout, but the effort took a lot out of me nonetheless. Able to rally after 5 and 6 were a bit slower, which required a great deal of focus. I'd like to think my mile pace is a bit faster than 68 right now after this workout, certainly 3k pace is a bit slower. Cooldown was outside and it was slow.

Mon 1/14 - off

Snow day, not quite as apocalyptic as forecast but still plenty of snow to shovel. In between rounds of shoveling was a good deal of laying about and a nap. Surprisingly tired which contributed to the decision to forgo even a short run on the treadmill.

Sun 1/13 - double, 1:40 total

AM - just over 50 minutes easy, Summer Hill to Levittown to Rockland Ave. After the recent warm weather I had hopes of getting onto some trails before tomorrow's snow, but in most spots there was still enough snow left to make it untenable. Still able to cut through Summer Hill trails briefly. Not feeling much different from last night's run, i.e. flat.

PM just under 50 minutes, Longfellow loop with Ford/Ruddock. Six strides on the way in, which was one of the goals for this run. The other being to hopefully feel a bit more lively overall, which also came to pass. Moving much better from the get-go. Waiting until early evening will do that.

Sat 1/12 - PM 60 minutes easy, Longfellow loop

Laying low today, active recovery only. Felt more lively at the outset than I thought I would, but that faded after 15 minutes or so and the pace slowed to a much more modest level where it stayed for the rest of the way. Some stiffness and twinges in left achilles which is no surprise after last night's workout. Another day of warmer than normal temps.