Sat 12/6 - double, 60 minutes total

AM - 4 miles on the treadmill in 31 minutes. From 6.7 to 9 mph, calves sore from last night's workout but overall felt a lot better than expected. Especially given how late I got to bed last night, unable to sleep in at this point after the early wakeup times of late.

PM - 30 minutes very easy, Tiger Drive. The generalized fatigue and exhaustion I knew was there finally expressed itself. This after running in the AM, standing around outside at practice, writing a million e-mails all afternoon, and doing errands. So tired I can barely see straight. The run started easy and got slower from there, utterly listless so I turned tail and headed for home. Welcome to the wintertime schedule.

Fri 12/5 - PM RLTAC 65 minutes incl. 4x1600

First of the indoor LT workouts. During the warmup both hammies felt sore and mildly strained, likely from the other day's workout. The afternoon bike ride beforehand didn't feel like it helped any in this regard. I was looking to do 4 or 5 reps, kind of had my heart set on 5 but the effort piled up faster than that. I'm guessing I could have gone for five were it not for staying awake into the wee hours last night with a million things bouncing around my head, the bedtime brain dump simply didn't happen. Resolved to hit negative splits in a fairly pronounced fashion, but it took until the last one for me to get in a rhythm where the second 400 wasn't too quick. Splits as follows:

5:08.6 (2:36/2:33)
5:09.7 (2:36/2:34)
5:09.8 (2:37/2:33)
5:07.2 (2:37/2:30)

recovery interval after each rep was just under 80 seconds. The first half pace felt quite relaxed on each rep, things got more interesting after that. Right hip/TFL stiff after the cooldown.

Thu 12/4 - PM 45 minutes in Wellesley

scenic loop around Lake Waban with the kids, steady progression of pace for the first 35 minutes or so and leveled off after that. Felt reasonably good although some sore spots in left hammie and calf afterwards. Mild conditions continue, warmer than expected.

Wed 12/3 - PM just over 70 minutes

round trip to TJs, first of what's sure to be many trips along this route during the winter. Around 36 minutes for both legs of the trip, not pushing the effort at all but not crawling either. Despite the less than inspirational route, the run was a welcome respite to the multitude of concerns now rattling around the brain after signing on for another round of coaching. Relatively mild conditions continue.

Tue 12/2 - PM RLTAC, 70 minutes incl. 3(400,400,800)

First session on the indoor track, felt very smooth and under control. Aiming to run negative splits as much as possible and it came relatively easily. Were that all track workouts felt like this one, not that the pace was anything spectacular. Last of the lazy days with ample free time for the foreseeable future, so it remains to be seen.

Set 1: 73.9/71.5/2:27.0 (74, 73)
Set 2: 73.7/70.9/2:27.5 (73, 74)
Set 3: 73.3/70.9/2:23.4 (73, 70)

90 seconds after each 400, 2:30 after each 800. Some soreness in right hip at the start of the workout but it loosened up. Right knee also a bit sore still but not to a debilitating degree.

Mon 12/1 - PM 85 minutes

Along the Charles, took 30+ minutes to get going and moving fairly well for the next 45 minutes after that. The flat terrain no doubt having something to do with that. Felt like I might have bit off more than I could chew at around 75 minutes, but by then I was close enough to being done. Did strides on the way in, stood up by the wind on most of them. Other than the inevitable breeze along the water the day was mild and agreeable the entire afternoon.

Sun 11/30 - AM 85 minutes

Track Road to Area 51 via Sudbury Road, which is much nicer to run in the daylight than dodging homebound commuters in the dark. My plan for today was to go easy the first hour and then pick up the pace to whatever level I could handle. This is how it went more or less although I did end up 5 minutes short of the 90 minute time goal for the total. I was also originally leaning toward a second run, on the treadmill due to the rain that came in during the afternoon, but decided against it in the end. Right quad tendon took a while to loosen up, it's been inflamed for almost a month now since the Manchester half. Still able to run on it but the first few minutes can be a chore. In addition there are occasional sharp pains when walking around. Chilly temps and overcast skies, but I did beat the precipitation.

Sat 11/29 - double, 90 minutes total

AM - 60 minutes easy, Area 51. Took a while to get rolling this morning, once I did the pace was easy the whole way. Warmer but with enough of a westerly breeze to make it somewhat uncomfortable.

PM - 30 minutes. Cut the run short, feeling low on motivation and underdressed to boot. I had considered doing a run on the treadmill and in hindsight I probably should have. Temp dropped after sunset, more than I was expecting. Energy levels not where I thought they'd be for an evening run either.