Friday 2/6 - PM RLTAC 60 minutes incl. 4k, 4x800

Workout designed and executed in such a way as to satisfy every compulsive urge in my body. Went well in that regard, despite some noticeable soreness in adductors from yesterday's slippery footing. The plan was to change gears every km of the 4k mini-tempo, starting with 41 second laps and dropping the pace by 1 sec/lap for each subsequent kilo. Then try to do at least 3 800s at a pace approaching 5k speed with 2.5R between each. The 4k ended up going in just over 13:10, with km splits of 3:24.8, 3:19.6, 3:15.4, and 3:10.9. After a 6+ minute break, the 800s went as follows:

2:25.4 (73/72)
2:24.5 (73/71.5)
2:23.5 (72.5/71)
2:22.4 (71.5/71)

each one included a faster last lap, for slight negative splits. The 71 pace I ended up reaching was about my limit for maintaining relaxation. Happy to get in four and have them progressively quicken. Warmup and cooldown were both on the short side, stayed inside for the entire workout.

Thu 2/5 -PM 85 minutes

Loop around Lake Waban in Wellesley, as well as along rt. 135 and Brook Path. 5 strides in the WHS parking lot at the end of the run. Majority of the time spent on packed-down snow, as hard as concrete but bumpy and just slippery enough to cause unwelcome core fatigue. Sore adductors and quad attachment as well from this less than ideal traction. Pace was much more moderate in general than previous runs in Wellesley, thank goodness. Cold and clear conditions.

Wed 2/4 - off

I flirted with the idea of squeezing in a half hour jog before the bus rolled to the latest in the seemingly endless string of HS meets, but it would have required more logistical gymnastics than I was prepared to deal with. Also hit a post-lunch slump of epic proportions, tired and lead-legged just walking around.

Tue 2/3 - PM RLTAC 70 minutes incl. 1600-1200-800-1600-1200

Still on the comeback trail, not back to feeling as fit or energetic as I did a couple of weeks ago. Legs oddly stiff and sore, similar to last night. They feel as if I've done a lot of running recently which certainly isn't the case. Left tib muscle taking its sweet time in getting better, of course. Decided I would take the reps at a more relaxed pace, esp. the first half of each rep so as to be able to change gears. Original plan was to do two sets of 1600-1200-800 but the effort it took on the second 1200 made it clear the final 800 would bury me. In hindsight I didn't run the first set slow enough. Splits as follows:

5:02.9 (2:35/2:28)
3.5R
3:43.2 (1:54/1:49)
2.5R
2:26.8 (74/73)
4.5R
5:02.9 (2:34/2:29)
3.5R
3:45.6 (1:54/1:51)

relaxed throughout but it got harder than expected to hit the numbers. Warmup and cooldown both indoors as it was snowing all day.

Mon 2/2 - PM 70 minutes easy

Longfellow Loop with Balcom/Ruddock added in. Maynard sidewalks less icy after a second warm day in a row, still more reminiscent of a slushy hockey rink. Conscious effort to take it easy, legs more sore than expected. I had my heart set on doing strides, it didn't seem as if it would happen for most of the run but I gave it a go and got six of them done on the way in, the first one went quite gingerly though.

Sun 2/1 - double, 95 minutes total

AM - 50 minutes very easy/easy. RLTAC to the river. Stiff-legged after yesterday, not stretching after the workout didn't help any. Arctic air mass of the past few days finally moved its way out, milder temps very welcome (if only for 36 hours).

PM - 45 minutes easy, Levittown. Slightly quicker pace than the morning, legs still stiff though. Left tib held up pretty well to yesterday's workout though. Despite this, doing strides or any running beyond a putter was out of the question.

Sat 1/31 - AM 65 minutes incl. 6x1000 @Babson

Nothing spectacular, but finally able to run with some intensity after a miserable week of feeling overextended and tired. This in itself makes the workout a positive experience. First rep started at 9 AM due to busy schedule later in the day. Predictably stiff but got most of the kinks out on the warmup. The workout was quite straightforward, repeat kilos with a lap jog recovery. First one was 3:07.3, a bit too fast, all others between 3:09 and 3:10 with the second half going 2-3 seconds faster than the first. Forced to take a 3 minute bathroom break after the third rep, otherwise the recovery was just over a minute. Under control, able to bring the pace down the last 200 on each one although it could have been easier. Running fast at this hour isn't the easiest thing in the world for me so I'm not the least bit disappointed. Cooldown on the treadmill. Planned on doing an evening run but I ran out of time, decided it would be better to get to sleep earlier instead.