Sat 10/18 - double, 1:40 total

AM - 55 minutes easy, Area 51. Low key morning effort. Still somewhat tired. Right hammie not as sore as expected from Thursday's workout, but left leg is sore and tight from sacrum to tib anterior. Chilly but warming up by the end of the run.

PM - 45 minutes, Area 51. Moving better this time around, although legs still stiff. Able to do strides on the way in after a meandering start. Temp dropping as I went along.

Fri 10/17 - PM 75 minutes easy, Walden woods

Realized after 20 minutes that I would have been better off on flatter smoother terrain like GMNWR or Area 51. Legs somewhat sore, not as bad as expected after yesterday's workout but not really up for the rolling and leaf-covered ruts today. Also ran out of gas towards the end due to being quite tired after staying up late to watch the late-finishing ballgame. Better results than last Saturday night. The recent warm spell is definitively over, yesterday's humidity is gone. Sunny but cool all day, and once the sun set the temp dropped like a stone.

Thu 10/16 - PM 80 minutes incl. 3(8x200)

Got the workout in after all, despite not feeling at all confident that it would be successful or advisable. Right adductor feeling better during the warmup but hammie remains tweaked. Decided to treat the workout as glorified strides and pull the plug at the first sign of trouble. Also went with 200 meter recoveries instead of the too-short 100m from the failed attempt at this workout two weeks ago. First set was a drag, slow-ass numbers while running into a steadily increasing NW wind. Went with three sets instead of four given the slower numbers I was hitting no point in stretching out the session. Numbers got better after that, trend looks good but running with the wind at my back had a lot to do with it. Finally felt like I had gotten into some kind of groove by the third set. Splits as follows:

Set 1: 37.9, 37.3, 36.8, 37.0, 37.0, 36.5, 36.4, 36.3 intervals 54-57

Set 2: 36.6, 37.1, 36.6, 36.3, 36.3, 36.3, 36.1, 36.2 intervals 57-60

Set 3: 36.0, 35.9, 36.1, 36.0, 35.6, 35.3, 35.2, 35.7 intervals 58-62

Right leg hung in there well enough during the workout itself, started feeling some soreness in adductor and TFL during the cooldown. I'm sure it'll feel like garbage tomorrow. Still somewhat warm out, sopping humidity in fact, but the aforementioned wind started to scour out that airmass while I was running, it will be much cooler tomorrow.

Wed 10/15 - PM 60 minutes, Area 51

Still feeling sluggish, to the extent that getting out the door was a minor victory in itself. Eventually got moving at a somewhat decent clip but then faded the last 10-15 minutes. Put off the planned workout yet again, aforementioned sluggishness and also right adductor has been stuck for a few days now. Riding out a bit of a rough patch at the moment, so if this workout never happens I won't shed a tear. Recent warm spell still hanging in there, but overcast conditions made it cooler.

Tue 10/14 - PM 65 minutes, Area 51

Run today was a series of compromises. Decided before starting to put off a planned workout due to right hammie feeling pinched. Thought I'd go for 80-90 minutes but realized after 15 minutes that I needed to cut back on the length, feeling tired from the weekend (still). Took another 15 minutes after that before it occurred to me to relax and take it easy instead of forcing the pace. Despite all this, I was able to do strides on the way in. Gusty winds all afternoon.

Mon 10/13 - PM 95 minutes, Walden woods

Still feeling the effects of staying up late to watch that damn ball game Saturday night, major slugabed tendencies for the second morning in a row. Moving at a somewhat decent clip during most of the run but I could feel myself starting to wilt at the hour mark. Backed off a bit and made it through to the end in one piece. Route up and over Pine Hill and over to the horse paddock so some hilly rocky stretches to be sure. Right hammie still feeling a bit off but not as pronounced as yesterday. Another nice day, comfortable temp with a breeze.

Sun 10/12 - double, 1:40 total

AM - 60 minutes, Area 51. Relatively easy pace, although not as slow as I would have expected after yesterday's effort. I stayed up until the bitter end last night watching the baseball game, barely able to keep my eyes open by the end, and this made it supremely difficult to get up this morning.

PM - 40 minutes. Going no quicker than the morning's run, just not feeling it this evening. Wanted to do strides but the energy level wasn't there, plus right adductor is still feeling stuck. Tired all day today.

Sat 10/11 - 80 minutes incl. 2x4.5 miles

AM - another double tempo, hillier course than the last time. I thought I knew what I was getting into but the all-uphill second mile was steeper than expected. The mostly-downhill third mile was also steeper than I would have liked and fairly jarring. With some twinging in right hammie, I had to hold back a bit on the downhill sections as well. Feeling sluggish during the short 10 minute warmup, which carried over into the first mile of the first go-round. Break between loops was a bit over 15 minutes, again more than it ideally should due to the start being just a bit later than advertised. Mile splits as follows, first loop on the left:

6:04 - 5:24
6:25 - 6:11
5:48 - 5:32
5:46 - 5:31
2:20 - 2:38 (short on the first loop, stopped just over 100m from finish line)

In the race itself, I got sucked out a bit the first mile before the second mile devastated everyone. The only person who ran that mile under 6:00 was the race winner. I nearly caught up to the guy in second but had no motivation to push any further and settled into an appropriate rhythm the rest of the way. Overall I accomplished what I had hoped with the effort. Perfect weather today, a spectacular day to be outside. In lieu of a possible PM run I went on various short hikes during the afternoon.