3/22/08
Sat 3/22 - PM 80 minutes very easy
Area 51 to Old Marlboro and the outskirts of Longfellow loop. Laid low all day, still feeling tired. Typical slow pace for the day after a workout. Took a chance on the trails being clear and to a degree they were. Still some sheltered spots that will be snowbound for a while yet. Neither warm nor sunny enough of late to burn it off. Not as windy as yesterday but still an incessant presence.
Fri 3/21 - PM RLTAC 60 minutes incl. 8k in 26:15
Much-anticipated in/out workout, alas I found myself just a bit flat over the past few days and as such the desired 5:04/5:32 split was more of a reach than I would have liked. Splits as follows:
5:05
5:31
5:07
5:27
5:05
miscounted the laps such that I picked it up for the last 1600 with 9 to go. A surprising gaffe that I didn't realize until we hit 1 to go and I thought we were done. I had hoped to finish with a flourish but as it was, maintaining 38 second laps on the last two faster miles was plenty. Felt much more spry on Tuesday and my feeling is that this workout would have gone faster had I done it then. As it was, bedtime has been a bit out of whack and I spent much of the day off from work in bed and this inevitably led to feeling somewhat flat. The lesson as ever is to sleep better during the midweek. Calf an area of concern after it was quite tight following Tuesday's workout but didn't notice it so much tonight. Very short cooldown of 10 minutes, rigor mortis setting in fast.
5:05
5:31
5:07
5:27
5:05
miscounted the laps such that I picked it up for the last 1600 with 9 to go. A surprising gaffe that I didn't realize until we hit 1 to go and I thought we were done. I had hoped to finish with a flourish but as it was, maintaining 38 second laps on the last two faster miles was plenty. Felt much more spry on Tuesday and my feeling is that this workout would have gone faster had I done it then. As it was, bedtime has been a bit out of whack and I spent much of the day off from work in bed and this inevitably led to feeling somewhat flat. The lesson as ever is to sleep better during the midweek. Calf an area of concern after it was quite tight following Tuesday's workout but didn't notice it so much tonight. Very short cooldown of 10 minutes, rigor mortis setting in fast.
3/21/08
Fri 3/20 - PM just over 70 minutes
round trip to TJ's. Feeling better than yesterday with the notable exception of the right calf which remains wound up, felt twinges while driving home. Blustery conditions with the wind getting stronger as the afternoon turned to evening.
3/20/08
Wed 3/19 - PM 60 minutes very easy
Levittown to Summerhill. Straight recovery, dragging ass for the first 35-40 minutes, minimal knee lift. Calf is more wound up than I thought it would be from yesterday's workout, which is disappointing. Miserable afternoon with rain and cold temps but thankfully it let up as I was hitting the road.
3/19/08
Tue 3/18 - PM RLTAC 75 minutes incl. 2(800, 800, 1600)
While the pace on most of the reps (i.e. the ones I wasn't leading) was too slow for my liking, the workout went well on the whole. The past few weeks I've been feeling as if the full extent of my fitness has been overwhelmed by clumsy awkward-feeling legs and general fatigue from (relatively) higher volume but it wasn't as much of an issue tonight. No clearer evidence of this than the fact that I wasn't dropped on the cooldown, first time in a while, which tells me I wasn't using the type of effort as in most workouts of the past month or so.
Splits as follows:
2:27.7 too slow
2:24.5
4:56.6
2:26.7
2:24.2
4:55.5 (2:29, 2:26)
2.5R after the first 800 of each set, 3.5R before and after the 1600. I feel I could have done all the 800s under 2:25 and the 1600s around 4:52-4 without undue strain. Finished strong on the last 1600 but after a slow start. Calf started to get tight on the last two reps but prior to that no issues.
Splits as follows:
2:27.7 too slow
2:24.5
4:56.6
2:26.7
2:24.2
4:55.5 (2:29, 2:26)
2.5R after the first 800 of each set, 3.5R before and after the 1600. I feel I could have done all the 800s under 2:25 and the 1600s around 4:52-4 without undue strain. Finished strong on the last 1600 but after a slow start. Calf started to get tight on the last two reps but prior to that no issues.
3/18/08
Mon 3/17 - PM 75 minutes
Pratt's Brook to Stow Road via Central and rr tracks, back via White Pond Rd and Summerhill. After taking my lumps the past two days and slogging along mostly at a crawl, felt better today and the pace was quicker as a result. Also did strides on the way in which felt good. Somewhat on the cold side, but not as windy as it was during the day.
3/17/08
Sun 3/16 - double, 1:40 total
AM - 60 minutes very easy, rail bed to Stow Road and back via Rockland. Morning slog, clearing the cobwebs as much as anything.
PM - 40 minutes, Old Marlboro to Waltham Road. Cut down on the length of the second run somewhat, hoping to feel lively enough to do strides but it wasn't happening. Moving somewhat better than the morning simply as a result of being more alert and awake, but still no great shakes.
PM - 40 minutes, Old Marlboro to Waltham Road. Cut down on the length of the second run somewhat, hoping to feel lively enough to do strides but it wasn't happening. Moving somewhat better than the morning simply as a result of being more alert and awake, but still no great shakes.
3/16/08
Sat 3/15 - PM 90 minutes ver easy to easy
Longfellow loop to Ruddock. Began as straight recovery and barely progressed from there, long enough run that in time the pace did increase a smidge. Tired all day, had no end of difficulty falling asleep last night after the overstimulation of the workout yesterday, on top feeling tired to begin with before the workout started. Right hammie feelign somewhat stuck as well from said workout, should come around though. Dank conditions in the afternoon following a hideous morning of wind-driven wintry mix.
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