Sat 1/17 - AM 65 minutes easy

Longfellow loop. At times the pace bordered on very easy, taking it slow after last night's workout. Right hip inflamed like it always is. Still very cold but not quite as cold as it was yesterday. Thankfully not too windy.

Fri 1/16 - PM RLTAC 60 minutes incl. 6x200

Relaxed 35 minute warmup around Fenway in the coldest conditions of the season, followed up by a full warmup and then some 200s which I attempted to run at race pace with 100m recoveries. They ended up being too fast on the whole:

33.7, 34.1, 34.1, 33.3, 34, 34.2

Recoveries were between 30 and 34 seconds. The one thing I got out of this was that anything faster than 34 takes noticeably more effort. Cooldown was a 15 minute jog indoors. Right hip flexor/adductor somewhat stuck but other than that legs feel good, right calf held up well to wearing spikes.

Thu 1/15 - off

fourth in the series of Thursday off days for HS track meets. Not a bad day to skip as temps were lower than whale poop.

Wed 1/14 - PM 45 minutes

6.5 miles on the treadmill. Too cold and too tired to muster up the motivation to go outside. Smooth as ever on the treadmill, but I probably had the speed set a little too high on average. As expected right hip somewhat swollen after yesterday's workout.

Tue 1/13 - PM RLTAC 65 minutes incl. 4(1000, 600)

Warmup was curtailed, car stuck in the snow in the parking lot. Splits as follows:

3:02.8, 1:46.7
3:02.7, 1:44.8
3:01.6, 1:44.5
3:00.2, 1:41.5

Unsure going in if I could hit the target pace (kilos @73, 600s @70) with the relatively short 2.5 minute recoveries but as it turned out it was doable. Pace on the 1000s was controlled. Things got a little out of hand on the final set as the pace dropped and I was dropped even though my last set was noticeably quicker than the previous three. Took every second of the rest after each rep. Cooldown was short and very slow.

Mon 1/12 - PM 45 minutes

Loop from Coolidge to the river and back. City roads messier than expected, some uncleared sidewalks as well as chill dank conditions made for a claustrophobic feel. Right leg still stiff, energy levels would have been up there had I not suffered through a miserable and unexpected toothache. The cure is as bad as the disease sometimes. As it was, ran out of gas about halfway through and took it easy the rest of the way.

Sun 1/11 - double, 90 minutes total

AM - 4 miles, 30 minutes on the treadmill. 7-9 mph. Pre-shoveling shakeout. Moving relatively smoothly considering the early hour.

PM - 60 minutes, Levittown to Walnut. Side streets somewhat sloppy but not as bad as I was expecting them to be. Relaxed, moving a little better than easy but not pushing it to any great extent. Chilly temp but with no wind to speak of it was surprisingly comfortable out there.