Fri 12/12 - off, again

meet entry hell all afternoon. Unbelievable. Medial right ankle sore all day, apparently the workout Wednesday left more of a mark than I had originally thought. Lack of stretching post-run also likely plays a role.

Thu 12/11 - off

as expected. Off next Thursday too. Whoop-de-doo. Right ankle sore, along with right quad/knee that was more stiff in the morning than it has been previous mornings.

Wed 12/10 - PM 65 minutes RLTAC incl. 1600, 3(3x400)

I had been thinking of doing 4 sets of 400s but shortening it to 3 was definitely the right move. Looking to run 68-9 and 73-4 for the slower set, successful on that score, but I thought for sure I would go under 68 or even 67 on the last one. It didn't happen despite what I thought was a blistering last lap. Apparently it wasn't. Splits as follows:

5:00 (2:34, 2:26)
4.5R

set1 - 2 - 3
68.8 - 73.5 - 68.5
69.0 - 72.0 - 68.4
68.2 - 73.3 - 68.1

recovery between reps averaged just under 80 seconds, with 3:40 and 4 minutes between sets. Right hammie starting to feel sore on the last set but it held together. Right calf also feeling tight and wound up, more than I would like and an unwelcome reminder of last winter's unmitigated disaster of a calf strain. Warmup on the treadmill, cooldown in the miserable wind-swept rain.

Tue 12/9 - PM 50 minutes

Pond Road in Wellesley, with 6 strides at the end on the track. The strides felt pretty good, the pace on the run itself seemed rather forced and quicker than I would have liked at the outset. And the middle. The fruit snack afterwards was good though.

Mon 12/8 - PM 32 minutes

4.5 miles on the treadmill, 7 to 9.5 mph gradually and then I zoomed the speed up to 11 a la Spinal Tap for the last minute or two. No time for any more, this was it. Bone-chilling cold made it an easy call to stay indoors.

Sun 12/7 - AM 95 minutes easy

Track Road to Sudbury Road and Area 51. Similar loop to last Sunday, only more slowly run overall with no pace pickup the last half hour. I didn't have that kind of effort, or even strides, in me after the past few days of so little sleep. Chilly morning but no wind to speak of which made it much more bearable. Snow showers overnight left a dusting, enough to affect get glommed in the outsole of the shoes I was wearing, a repeated annoyance.