Fri 12/17 - PM 80 minute incl. 4x2k

RLTAC, warmup and cooldown outside this time. Planning on running something around 41 sec./lap average with the pace progressing within each rep and from rep to rep. Splits of 6:53, 6:50, 6:44, and 6:38. Recovery interval around 2 minutes. The starting pace/lap was 42 for all but the last rep, changed gears a lap sooner with each successive rep. Smashed through the mythical 6:40 barrier on the final rep which not coincidentally was the only one that forced me to dig a bit deeper than I was going for. A fifth rep would have been doable but for the number of turns that would require and the fact that the left hammie was feeling pinched during the warmup and first two reps. Left ankle also still more stiff than I would like. Energy levels not quite optimal after some late bedtimes recently.

Thu 12/16 - PM 80 minutes easy

Area 51. Smashed through the 75 minute barrier by puttering along rather slowly. Left the headsock at home and it made for a very uncomfortable first 20 minutes of the run. Not as cold as yesterday but to my chagrin, cold enough. Hill drills near the end on White Pond road. Left ankle a bit stiff as I've been delinquent in doing calf raises the past few days.

Wed 12/15 - PM 75 minutes easy

Area 51, hitting what seems to be the magic number for recovery runs again though I didn't plan it that way. Route through the woods was different this time for sure, not going especially fast. Left adductor has bounced back somewhat from the way it felt at the end of yesterday's workout. Bitterly cold all day with big winds, but the winds weren't as bad by the time I got out there.

Tue 12/14 - PM 80 minutes incl. 4(4x200)

RLTAC, every step inside as the cold windy conditions have returned and I forgot my headsock. Trying to run the first rep of each set with an even effort, then pick it up a bit further out with each successive rep in the set. The first two reps were just under 36, the next two between 34.5 and 35 for each set. The effort was controlled, although the left adductor started to get sore as the session wore on. Still some general soreness in legs. Still feeling fairly tired.

Mon 12/13 - PM 75 minutes easy

Area 51 with a set of hill drills on White Pond Road. Not covering as much ground as I have in previous 75 minute runs back here this month. Proof of how tired I was feeling, took it quite easy as a result. Legs not particularly lively doing the drills, at least left ankle is feeling better than it was when I started doing the drills two weeks ago. General soreness in legs, both from the race and wearing the ninja slippers I'd guess. It'll take a few days to recover from the weekend's travails. Still on the warm side after yesterday's rain, less windy. Weather changing back to the deep freeze tomorrow.

Sun 12/12 - AM 65 minutes incl. 5k road race

Pure, unadulterated sandbagging. Went to bed late, as in 4 AM late, after getting home from this which was well worth it all. Nun, das warten hat ein ende indeed. Awoke to wind-driven rain. Still in the process of clearing the cobwebs during the too-short warmup. Realized that the ninja slippers are simply incompatible with running fast on pavement. Better said I'm not physically capable of wearing them in such circumstances w/o wrecking myself. Racing flats are actually far more substantial and made running faster possible. Looking to get through the race with the absolute minimum of effort, glommed on to the only guy willing to force the issue and tucked in for a time. Following a hissy fit from him that was in hindsight inevitable, waited for the one hill of consequence on the course and made the break there. Rest of the way was maintaining the requisite 7-10 second margin. Each mile was slower than the last, no real surprise there and I couldn't care less. Cooldown was a very slow 30 minutes, weariness setting in from the lack of sleep. Rain held off for the most part during the race but started pouring during the cooldown and most of the rest of the day.

Sat 12/11 - AM 90 minutes easy

Van Cortlandt Park, mainly in the NW forest and Croton Aqueduct sections. Pleasant and relaxed run. Lots of rolling in the woods, but not forcing the effort at any point. Plus, I'm finding that fast running in the ninja slippers is only possible on the track, i.e. a soft forgiving surface. Much warmer today.