Fri 10/10 - PM 70 minutes easy, Walden woods

I had designs on going a little quicker today than yesterday, but after 20 minutes or so settled into the familiar easy relaxed rhythm of the past few days instead. While not overly tired, didn't have the juice for strides on the way in either. Nice day, cooler less windy and drier than yesterday.

Thu 10/9 - PM 75 minutes easy, Area 51

Track Road to start, not moving quite as slowly as yesterday but still fairly stiff. Right adductor has been gummed up for a few days now, really since before the half-marathon last week, and it takes a good long while to loosen up. Did a few strides on the way in but they were nothing to write home about. Warm and as sticky as it gets for this time of year, with gusty winds blowing from the south all day.

Wed 10/8 - PM 95 minutes easy, Walden woods

Right back to puttering again, three of the last four days with a workout thrown in yesterday. Not especially sore but taking it easy still a no-brainer, from a fatigue and recovery standpoint. Pace gradually increased over the course of the run but never got that quick. Went a bit longer than planned, due to underestimating how long it would take to cover the route I chose which went around Mt. Misery and then over to Pine Hill. Sunny warm day, I caught the last waning rays and finished the run in gathering darkness. Feeling some nostalgia for the recently departed summer and its long lazy days. Even though the humidity then is awful. Autumn is much more pleasant in that regard but the shortening days give it a melancholy tinge.

Tue 10/7 - PM 95 minutes incl. 2(5x1000)

Building on previous long rep sessions, long being the operative word. I had worries that the legs wouldn't be ready for this after Saturday's race. Decided during the warmup that I would take it slower if necessary to deal with any lingering stiffness. Recovery was a 200m jog, just over a minute, with just over four minutes after the fifth one. Splits as follows:

3:23.7
3:26.9
3:23.6
3:23.5
3:21.8

3:21.5
3:19.9
3:22.7
3:19.2
3:19.4

Worried after the seventh one that I had bitten off more than I could chew, figured the last three reps would be tough enough as it is. Which they were, but still able to finish it off at 80 second pace. Overall the workout was an exercise in patience more than anything else. Thankfully, legs ended up not being as sore as I thought they would be. Cool still conditions, very favorable although borderline chilly by the end.

Mon 10/6 - PM 90 minutes easy, Area 51

Track Road to Sudbury Road, another day of slow puttering. DOMS in full effect from Saturday so there wasn't much choice in the matter. Quite relaxed of course. Cool overcast conditions all day. Planned workout for tomorrow, remains to be seen if the legs are sufficiently recovered for it or not.

Sun 10/5 - double, 1:50 total

AM - 45 minutes very easy, Area 51. Legs extremely stiff, somewhat expected but I didn't help myself with the abbreviated cooldown after yesterday's race. Puttering along this morning, minimal knee lift.

PM - 65 minutes easy/very easy, Area 51. Longer and slightly less stiff-legged version of the morning run. Boring to be going so slow but I didn't have much choice. Clammy overcast. Cool overcast conditions all day.

Sat 10/4 - 1:40 total incl. Applefest half in 1:13:22

A modest time given the generally favorable conditions--cool and breezy--but I was running ftw (as the kids say) and not for a PR. Given the lingering soreness in my legs and the mysterious tendinitis flareup in the left knee area yesterday, this seemed like the wise move. Also feeling less than spry on the warmup. Unlike last year though, I ran smart, holding a lot back the first half of the race as referenced in this recap. Also unlike last year, I had company for much of the way, as there were four others right there with me until 8 miles or so. I did more of the work up front than I would have liked the first 3 miles, gave up the lead soon after by slowing down and found myself back in the front by 10k or so. Nerve-wracking at times as the others seemed relaxed at the pace we were going the first half, to the point of people chatting with one another. I had visions early on of having to kick the last km with 2 or 3 of them, but stuck to the conservative race plan and saved myself for the hills later on.

Mile splits were as follows:

5:26
5:52
5:31
5:29
5:40 (forced others to lead here, this mile was painfully slow)
5:32
5:33
5:39
5:27
5:49 (biggest elevation gain)
5:37
5:32
5:37

I hit the split button at each mile but stopped looking after mile 6 and ran on feel alone after that, as it was about reacting to the others in the lead pack and winning the race. In that respect, I felt them sag on the smaller hills during the 8th and 9th miles. I made my move on the uphill 10th mile, more accurately I slowed down the least. Tried to deliver the deathblow in mile 11 and while second place was a little closer than I would have liked, the outcome was never in serious doubt after that. Some soreness started to develop in my legs around mile 8 or so, especially right TFL area, but in general felt much better than the way they had felt all week would have indicated. Given that the course profile looks like this I was surprised at how consistent the split numbers were particularly near the end. I was expecting a slow 13th mile given my struggles on the final hill and the fact I was running only fast enough not to be caught at that point, but it ended up being the average pace. In hindsight I certainly could have gone faster, definitely under 1:13, especially with the first 6 miles being so tactical. However, I wasn't running for time.