Fri 3/8 - PM RLTAC 75 minutes incl. 1200/3k/1200/3k/1200

First time in a few tries at this particular workout that I felt like it went well. This after a dreary warmup where legs felt stiff. Drills helped somewhat. Splits as follows

1200 - 3:47.4
3k - 10:12
1200 - 3:48.1
3k - 10:09
1200 - 3:45.9

recoveries were all around 2:10 which made a difference from prior attempts at this session wher the rest was more like a minute. Also, doing the 10 minute tempos on the track was key as I was able to get a sense of pace and establish a steady rhythm. 1200s were supposed to be at 10k pace which may or may not be wishful thinking at this point. Final 1200 was a negative split effort, hit 600m mark in 1:54 and change and picked it up from there. Being able to pick it up at the very end of such a long workout is encouraging. Cooldown was a very slow 12 minute jog, neither the time nor inclination to do more.

Thu 3/6 - 80 minutes easy

Longfellow Loop to McMansionville and over to Mossman. Got into a relaxed rhythm and kept it there. Legs better than I had hoped, although left hip is sore above iliac crest and has been for a few days now. Skipped doing any strides at the end, didn't feel like I had the energy for it today.

Wed 3/5 - PM 45 minutes very easy

glacially slow putter around Wellesley, due mainly to expected stiffness in the legs from yesterday's workout. I would have gone longer but for the social engagement impinging on my training time. Crossing my fingers the active recovery today will mitigate the worst of the DOMS tomorrow, we'll see. Windy conditions today post-gullywasher, but warmer than it has been of late.

Tue 3/4 - PM 75 minutes RLTAC incl. 6x1200

Warmed up 5k on the treadmill, a no-brainer with the downpour outside. Legs flat and heavy thanks to the increased volume of late, which caused some trepidation at the outset. That being said, workout was quite consistent, splits as follows:

3:48.2
3:48.2
3:47.6
3:47.5
3:46.3
3:46.3

1 minute recoveries throughout which kept the pace from getting out of hand. After the first rep, I started feeling the calf and that was more of a worry than the short recovery between reps. Cooldown 25 minutes on the floor, good and tired by that point.

Mon 3/3 - PM 75 minutes easy, Acton-Stow

River Street to Tempo Triangle, a brief pit stop at the supermarket and then back via White Pond Rd. to Summerhill. The DOMS from Saturday evening came due today in earnest, as such the pace was at times active recovery and never much quicker. Some alarming tightness around the right VMO attachment during the day, another reason to take it easy. I was able to do six strides on the way in which was six more than I had thought myself capable of as late as an hour into the run. Warmer today but still windy.

Sun 3/2 - PM just under 1:40, Powers to NAC

Another Sunday afternoon run through Concord and Sudbury. Feeling creaky and sore after last night's effort, short turnaround time despite laying low all morning. The pace was relaxed throughout as a result. Clear, sunny and windy conditions, the wind was at times a nuisance particularly near the end. Finished up feeling good and tired.