Fri 3/5 - PM 75 minutes easy

Area 51. Hit with an acute case of trail fever, looking into the woods from the road it seemed like it was worth the risk. Trails in better shape for running than tney were a year ago at this time, some tricky parts where I had to go quite slow. On the whole it was worth it just to be able to run on a softer surface.

Thu 3/4 - PM 85 minutes incl. 5x800, 2(4x400)

Feeling a bit more lively and energetic than yesterday, enough for this workout at least. Following warmup and drills, ran 5x800 with 200 jog/float recoveries. Once again leading a HSer workout. Started at 3:00 for the first rep, dropped 2-3 seconds each rep after that. Rest laps around a minute. The whole thing was 4800 and took about 18:30. Four minute jog after that then two sets of 4x400 with a 4 minute break between sets, theoretically at :

set 1: 77.6, 76.1, 77.1, 76.5
set 2: 76, 75.8, 75.1, 74.4

recovery between reps just over a minute. Not straining to hit these decidedly modest numbers but it wasn't easy either. Right calf got progressively more tight as the session went along, given that it was a lot of laps. Cooldown was very slow, low on energy.

Wed 3/3 - PM 60 minutes easy

In no mood or condition to do anything other than putter on the Longfellow loop. Gray skies and a brisk breeze, again. As has been the case lately, legs not especially sore but overall feeling tired.

Tue 3/2 - PM 70 minutes incl. 3(400-300-200)

Not exactly what I would have preferred to do after yesterday's workout but once again it's all about the children. Pace on all parts relatively relaxed, reps went in 88 or so for the 400s, 64 for 300, around 40 for 200. More tired than sore quite frankly, although right calf remains tight. Steady SW breeze but otherwise a relatively nice day.

Mon 3/1 - PM 80 minutes incl. 8x1000

25 minute easy warmup, legs feeling shaky and overall somewhat listless. Didn't sleep nearly enough last night, feeling it today. Somewhat better after doing drills. Trying to run somewhere around 5:30 pace or whatever felt reasonably comfortable on short rest. Splits as follows:

3:25.7
3:24.3
3:24.7
3:25.5

3:24.5
3:25.2
3:24.6
3:21.6

4.5R between sets, about 68 seconds between reps on average. Each rep after the first one followed a similar pattern of about 42 through 200, 1:44 at halfway and then pick it up the last lap or so. Let it loose the final rep a bit more, as much to get it over with as any other reason. Typical very easy cooldown. Legs held up reasonably well, some tightness in left TFL that I also noticed yesterday though. Noticed a bit of soreness in left heel/achilles attachment which was most unwelcome of course but getting out of flats and back into trainers made it feel better.

Sun 2/28 - AM 80 minutes very easy

Pratt's Brook to Mt. Hope, back via rail bed. Disgustingly slow, combination of cumulative fatigue from the week along with my ill-advised choice to hit some trails, esp. Pratt's Brook. Unable to resist the onset of trail fever, plus I wanted to see the waterways in full flood after Thursday's deluge. At least I knew enough to walk the worst bits which were numerous. Pooped out by the end, no rally to the finish just a slog.

Sat 2/27 - AM 65 minutes incl. 12k threshold run

Warmup for this run happened in a ferocious snow shower, which ended abruptly just as I started in on the first lap of the LL 4k loop. Left behind some slippery spots but nothing major. Given the early start time, no idea of what kind of pace would be supportable, started out conservatively. At the outset it didn't feel like any progression of the pace would be happening, just lookng to put the time in, but in time I woke up fully and the pace dropped on subsequent loops. Splits as follows, 1600/1600/760:

loop 1: 6:27, 6:25, 3:04
loop 2: 6:17, 6:19, 3:01
loop 3: 6:11, 6:10, 2:54

Compares favorably to the same workout 12 days ago. I toyed with the idea of tacking on 800 more to the end to make it 8 miles but I chose not to mainly because I had to get home quickly. Cooldown was a 10 minute jog down Waltham Street.