2/20/09
Fri 2/20 - AM 45 minutes easy
Tiger Drive to Tobin and then turned tail. Low energy levels, sore hammies and a brutal wind chill made for a very dreary experience overall. Planned on going further and perhaps faster as well but it wasn't happening.
2/19/09
Thu 2/19 - double, 95 minutes total
AM - 30 minutes in Wellesley. Dank chill with slush everywhere, less than enjoyable. Right thigh typically stiff but it has felt worse previous mornings this week.
PM - 65 minutes, River Street to Red Acre to White Pond. Moving pretty well again, similar to last night. All the sleeping of late appears to have had some effect. Five strides on the way in, of increasing duration. Some twinges in both hamstrings, left calf sore as well. Second night in a row of precipitation, tonight's rain nowhere near as bothersome as last night though.
PM - 65 minutes, River Street to Red Acre to White Pond. Moving pretty well again, similar to last night. All the sleeping of late appears to have had some effect. Five strides on the way in, of increasing duration. Some twinges in both hamstrings, left calf sore as well. Second night in a row of precipitation, tonight's rain nowhere near as bothersome as last night though.
Wed 2/18 - double, 1:40 total
AM - 60 minutes very easy/easy, Tiger Drive to Longfellow loop. Worked on the right VMO before heading out the door today so I wouldn't be limping as badly as I was yesterday at the outset. This worked well enough, although the area remains inflamed of course. The "area" being from my hip to the medial aspect of my knee. Very relaxed run otherwise, chilly with some wind.
PM - 40 minutes, Levittown. Moving much better than in the morning, esp. the last 15 minutes as the driving snowstorm had me smelling the barn door big-time. Some snow on the street but no issues with traction but the wind seemed to pick up as things went along and visibility became a big issue. As doubles go, this is a fairly productive one.
PM - 40 minutes, Levittown. Moving much better than in the morning, esp. the last 15 minutes as the driving snowstorm had me smelling the barn door big-time. Some snow on the street but no issues with traction but the wind seemed to pick up as things went along and visibility became a big issue. As doubles go, this is a fairly productive one.
2/18/09
Tue 2/17 - double, 1:40 total
AM - 40 minutes very easy/easy. Tendinitis on medial aspect of right knee very sore, limping on it for a minute or two before it loosened up. Plenty of other sore spots but that was the most noticeable one.
PM - 60 minutes RLTAC incl. 4k and 2k. Cut short the planned workout of 4k-3k-2k-1k by a good chunk. The first rep went just as planned, 13:30 for the whole thing with progressively faster kilos of 3:30, 3:25, 3:20, and 3:15. Took 3 minutes jog recovery and then attempted to do 3k in the same fashion starting at 40 sec/lap, got to 1600m and realized I wasn't going to be able to maintain the pace much longer and bailed at 2k (6:37). Thought about doing one more rep of 1000m but thought better of it. Nothing more than being tired, plus the relatively high volume of the past three days. As such the 4k wore me out a lot more than I thought it would even though it felt quite under control. Sleeping much more the past three days compared to recent weeks but the deficit is so enormous it's going to take more than a few days to be anything close to restored. Once again, worn down by the demands of the coaching schedule.
PM - 60 minutes RLTAC incl. 4k and 2k. Cut short the planned workout of 4k-3k-2k-1k by a good chunk. The first rep went just as planned, 13:30 for the whole thing with progressively faster kilos of 3:30, 3:25, 3:20, and 3:15. Took 3 minutes jog recovery and then attempted to do 3k in the same fashion starting at 40 sec/lap, got to 1600m and realized I wasn't going to be able to maintain the pace much longer and bailed at 2k (6:37). Thought about doing one more rep of 1000m but thought better of it. Nothing more than being tired, plus the relatively high volume of the past three days. As such the 4k wore me out a lot more than I thought it would even though it felt quite under control. Sleeping much more the past three days compared to recent weeks but the deficit is so enormous it's going to take more than a few days to be anything close to restored. Once again, worn down by the demands of the coaching schedule.
2/17/09
Mon 2/16 - double, 95 minutes total
AM - 45 minutes in Wellesley with 5x100m strides at the end. Done too fast for my liking. Right hip sore, more in the uppermost attachment of quad muscles than in the hip flexor but it's the same result. Part and parcel of the tendinitis that's been an issue in my right thigh for the last three months.
PM - 50 minutes easy, Levittown to Tiger Drive. Needed an easy shakeout after this morning. Hip a little better, mainly due to it being later in the day. Chilly temps but little wind to deal with.
PM - 50 minutes easy, Levittown to Tiger Drive. Needed an easy shakeout after this morning. Hip a little better, mainly due to it being later in the day. Chilly temps but little wind to deal with.
2/16/09
Sun 2/15 - double, 2 hours total
AM - 75 minutes very easy/easy, Mossman to Longfellow loop. Very relaxed run, and quite slow. Calves stiff from last night as expected. Windy out but warmer than I thought it would be due to the sun and the late morning start. Slept in quite late.
PM - 45 minutes easy, Levittown. Typical for a day like this, moving a little better on the evening run than the morning. Feeling better for a post-race day than the past couple of races for sure. Chilly but bearable with the wind having died down.
PM - 45 minutes easy, Levittown. Typical for a day like this, moving a little better on the evening run than the morning. Feeling better for a post-race day than the past couple of races for sure. Chilly but bearable with the wind having died down.
2/15/09
Sat 2/14 - PM 60 minutes incl. 5k in 15:08
3:01
6:02
9:04
12:07
15:08
Very little deviation from the average pace, A much more solid effort than the previous attempt at this distance, which is not saying much. Passed by the entire field in the first 400m, spent the first half of the race in DFL which included a frightening moment at around 1000m when I felt the rope connecting me to the back of the pack go taut as the pace increased a bit. This calmed down soon enough, but was enough to make me cautious the middle mile or so of the race where I hung back a bit. Still ended up passing 12 people in the third and fourth kilos, somewhat surprising although I suppose it shouldn't be. The effort was much better distributed over the course of the entire race this time out, not that I left much out there at the end. Tried to make a move at 4k and found myself at the end of my rope by 4500m. Hung in there to the end but I wasn't in a position to make a scintillating push to the line. Last lap went by in around 33 seconds, a string of 36-points before it.
Ran as well as I could have hoped but still somewhat disappointed because yet again I toed the line tired. In this respect the cake was baked weeks ago, slept like a log the past two nights but it wasn't nearly enough to make a dent in the abiding tiredness that's built up over the past month. The fact I was yawning in the car on the drive to the meet wasn't a good sign. An afternoon nap wasn't nearly as restful or restorative as I would have liked. It boils down to too many late bedtimes, and more problematic the unrelenting early wake up call which is by now so ingrained that I can't sleep in even when the schedule allows for it. Right hip flexor continues to be bothersome but as ever it wasn't noticeable during the race itself.
6:02
9:04
12:07
15:08
Very little deviation from the average pace, A much more solid effort than the previous attempt at this distance, which is not saying much. Passed by the entire field in the first 400m, spent the first half of the race in DFL which included a frightening moment at around 1000m when I felt the rope connecting me to the back of the pack go taut as the pace increased a bit. This calmed down soon enough, but was enough to make me cautious the middle mile or so of the race where I hung back a bit. Still ended up passing 12 people in the third and fourth kilos, somewhat surprising although I suppose it shouldn't be. The effort was much better distributed over the course of the entire race this time out, not that I left much out there at the end. Tried to make a move at 4k and found myself at the end of my rope by 4500m. Hung in there to the end but I wasn't in a position to make a scintillating push to the line. Last lap went by in around 33 seconds, a string of 36-points before it.
Ran as well as I could have hoped but still somewhat disappointed because yet again I toed the line tired. In this respect the cake was baked weeks ago, slept like a log the past two nights but it wasn't nearly enough to make a dent in the abiding tiredness that's built up over the past month. The fact I was yawning in the car on the drive to the meet wasn't a good sign. An afternoon nap wasn't nearly as restful or restorative as I would have liked. It boils down to too many late bedtimes, and more problematic the unrelenting early wake up call which is by now so ingrained that I can't sleep in even when the schedule allows for it. Right hip flexor continues to be bothersome but as ever it wasn't noticeable during the race itself.
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