1/26/08
Fri 1/25 - 25 minutes easy, Brookline/Allston
easy shakeout in advance of tomorrow's race. Legs feel good other than a slight pinched feeling running downthe lateral aspect of my right leg, i.e. the one that buckled yesterday on the treadmill. Got in a decent stretch as well at the BU track, a bonus.
1/25/08
Thu 1/24 - PM 30 minutes on the treadmill
4.33 miles on the dot, started at 8.0 and worked up to 9.4 mph. Other than having my right leg buckle in the first 30 seconds it felt smooth and under control. Left calf feeling as tight or tighter than the right one during the course of the day but not an issue during the run. Got in a good stretch afterwards for the second day in a row. Feeling tired early in the day, but the fog wore off by afternoon.
1/24/08
Wed 1/23 - PM just under 50 minutes easy, Levittown
Let the recovery begin. Expecting sore, stiff legs and that's what I got. Although I did feel better by the end of the run as things loosened up somewhat. Right calf remains tighter than I would like however.
1/23/08
Tue 1/22 - PM RLTAC 70 minutes incl. 4x800, 4x300
Warmed up on treacherously icy sidewalks, workout called for 800s at a relatively slow 74 pace with 2 minutes rest, followed by 300s at mile pace w/90 seconds rest. This was fine by me, not even sure how I'd fare after Sunday's race followed up by yesterday's longer run that wasn't particularly slow. Numbers as follows:
2:29.2
2:27.6
2:27.6
2:27.4
49.5
51
50
49.8
Despite some soreness in legs, the workout went well and the 800s felt relaxed and 300s were under control. Cooldown on the treadmill. All about active recovery for the next three days.
2:29.2
2:27.6
2:27.6
2:27.4
49.5
51
50
49.8
Despite some soreness in legs, the workout went well and the 800s felt relaxed and 300s were under control. Cooldown on the treadmill. All about active recovery for the next three days.
1/21/08
Mon 1/21 - AM 1:40, Longfellow loop-NAC-Powers
Vaguely similar loop to one I did a few weeks ago, mostly in Sudbury and Concord. The pace was a bit quicker today than for most steady runs of late which have been straight recovery. I tried to gradually pick it up the second half of the run, last 15 minutes in particular. Cold with an obnoxious wind chill, stupidly I left the tights at home. The wind brief wasn't enough under the pants as it turns out. I'll be paying the price for days.
1/20/08
Sun 1/20 - PM just under an hour incl. 3k in 8:47.75
Not quite the effort I had in mind, based off of recent training and the mini-meet double 3 weeks ago I thought 8:45 was a given and 8:40 a strong possibility. While spending the morning and early afternoon at the kiddies' meet may not have been the best pre-race prep, I've done such things in the past and enjoyed better results. In the end, it boils down to not getting to bed early enough the past few nights, like it usually does. Although not nearly as pronounced a problem this time as it has been in the past.
Warmup and drills felt as good as I could have hoped, plus I got in a thorough and complete warmup with time to spare and so stepped to the line good and ready w/o feeling rushed or leaving things out. Concerned about how the right hammie would feel after how gummed up it was yesterday, but it was much better today, although some soreness in right adductor and hip flexors which has to be related. Getting splits on the Harvard 220y track is always tricky, esp. since the time clock was visible from the finish line but not the start line. Be that as it may, first 880y went by in around 2:21, mile in 4:43 or so. The guy I was following early slowed noticeably the fourth lap and I chose to pass him thinking I could maintain the effort, but it wasn't to be as I ended up sagging myself a few laps later and people started going by one by one. With my mojo at optimal levels I would have been able to keep up but not today, in fact keeping the pace below 72 became quite a chore. The next four laps were thus quite forgettable, and the numbers get a bit fuzzy at this point, but I hit the finish line (not the start line) with three laps to go in around 7:04. Two to go was just under 7:40, lap to go was 8:14 or so, ergo last lap 33ish. Made it a point to bear down and focus the last three laps and succeeded in doing so, an odd combo with the flatness. Saved a little something for the last lap, which in hindsight I probably could have stretched out over the last two laps instead but after sagging earlier I was worried about blowing up.
This race forces me to scale back on the ambitions for the 5k next weekend, although I'm convinced I'll be able to put a better foot forward if I get more rest leading up to it. Hopefully not too big an if.
Warmup and drills felt as good as I could have hoped, plus I got in a thorough and complete warmup with time to spare and so stepped to the line good and ready w/o feeling rushed or leaving things out. Concerned about how the right hammie would feel after how gummed up it was yesterday, but it was much better today, although some soreness in right adductor and hip flexors which has to be related. Getting splits on the Harvard 220y track is always tricky, esp. since the time clock was visible from the finish line but not the start line. Be that as it may, first 880y went by in around 2:21, mile in 4:43 or so. The guy I was following early slowed noticeably the fourth lap and I chose to pass him thinking I could maintain the effort, but it wasn't to be as I ended up sagging myself a few laps later and people started going by one by one. With my mojo at optimal levels I would have been able to keep up but not today, in fact keeping the pace below 72 became quite a chore. The next four laps were thus quite forgettable, and the numbers get a bit fuzzy at this point, but I hit the finish line (not the start line) with three laps to go in around 7:04. Two to go was just under 7:40, lap to go was 8:14 or so, ergo last lap 33ish. Made it a point to bear down and focus the last three laps and succeeded in doing so, an odd combo with the flatness. Saved a little something for the last lap, which in hindsight I probably could have stretched out over the last two laps instead but after sagging earlier I was worried about blowing up.
This race forces me to scale back on the ambitions for the 5k next weekend, although I'm convinced I'll be able to put a better foot forward if I get more rest leading up to it. Hopefully not too big an if.
Subscribe to:
Posts (Atom)