Fri 2/18 - PM 60 minutes

Longfellow loop. Moving and feeling moderately better then yesterday, although it took a while to get my legs underneath me. Adductor and glutes were stuck such that I didn't feel like doing strides, although I did pick up the pace on the way in which went well enough. Another unseasonably warm day.

Thu 2/17 - PM 65 minutes easy

Summerhill to Levittown with hill drills. Flat and tired after the past two days of late bedtimes. PT visit before the run, where I found out the SI joint was stuck again. Not to nearly the same degree as it was two weeks ago, but I had a feeling something might be moderately amiss in the past few days. Hard to say whether it's cumulative or the result of a sudden wrenching motion, like stepping in a rut, which I did a few times on Sunday's run (among others). Whatever the case, frustrating news as I can't have the thing locking up on me constantly. Core strength lacking right now and I haven't been working on it enough, difficult to muster the motivation but maybe less so in light of the ongoing struggles with the left hip and thigh. Glute remains far too tight. Temps zoomed up to the 50s today, long-awaited ablation conditions which should persist for another day as well.

Wed 2/16 - PM 65 minutes easy

straight recovery run in the city, SW corridor to Mass Ave bridge, along the river to BU and Muddy River path. Predictably sore and stiff after yesterday, but maybe not as much as I thought it would. Certainly the adductor (gracilis in all likelihood) got it the worst, but not incapacitated which was a possibility after so many laps on the track yesterday. Tired, so pace didn't pick up from beginning to end of the thing. I overestimated how warm it would be today which was a mild bummer.

Tue 2/15 - PM 70 minutes incl. 5 mile cutdown repeats

The imperial equivalent of the 2400-2000-1600-1200-800 workout I did back in December. Approached this with some trepidation after feeling less than "cured" of muscle tightness following yesterday's massage. Very concerned about whether the adductor would hold up to a long session of running in circles, and how the potential aftermath. Altered the workout specs to a cutdown all at threshold pace, no leg prep. I had been mulling over a mixed session but that would have been forcing the issue. Despite glutes/low back feeling tight all day at work, felt reasonably good after the warmup though still not sure if I could handle 40 laps worth of faster running. After the first two longest reps I knew I'd be able to finish at which point it became a question of fitness rather than simply survival. Pace quite modest, had to check the ego at the door. At least I could say that it felt under control throughout, other than the final rep never felt like I was pushing past the point of uncomfortably sustainable. Splits as follows:


12 laps - 8:17 (2:49, 2:45, 2:43)
10 laps - 6:49 (mile in 5:29)
mile - 5:25
1320 - 4:01
880 - 2:37

first two reps negative split, even after that. Hoping for more of a negative split on the mile and 1320 but that would have required dipping deeper into the well than I would have liked. Given the slightly longer imperial track, these numbers compare more favorably than I would have expected to the time I did this workout just before Christmas. Recoveries were 30 seconds longer after each rep this time though. Finished with adductor feeling fatigued, but it's been worse quite recently. Baleful wind chill kept me indoors for the entire workout.

Mon 2/14 - PM 55 minutes easy

Summerhill to Levittown with hill drills on Rice. Glute attachments stuck and tight as a drum all along the left iliac crest, made for a miserable time of it the first 20 minutes or so. At that point I stopped briefly and did some direct pressure on the most productive spot, leg somewhat better after that. Post-run had another massage, which served mainly to emphasize how distressingly tight the left glutes, iliopsoas, and adductors are right now. Somewhat depressing.

Sun 2/13 - PM 90 minutes

Just under 13 miles on the Tempo triangle, or hourglass, or whatever is the most accurate term. I would have rather run on the Longfellow loop for convenience reasons but there are still too many sections that are iced over. Three times around the big hourglass and once around the small hourglass. Aiming to get faster with each loop. First time around felt awkward, left leg stiff and TFL twinging. Took a brief break to put on a headsock and stretch the IT band, after this it felt better the rest of the way. Pace did pick up, esp. over the last third of the run. Could have been longer but it'll do given the length of time spent running yesterday. Some wind but nothing too extreme.

Sat 2/12 - double, 2 hrs. total

AM - 60 minutes easy, Area 51. Slogging through the snow, traction not an issue but footing was so-so at best in spots. Not expecting any different really, took it easy from the start. Being able to get off the roads made it worth putting up with the ruts. Snowpack still very firmly in place. Leg held up well enough after a lot of post-run ministrations last night.

PM - 60 minutes easy, Longfellow Loop. Took a while to get out the door after a long nap in the afternoon. More of same, only on firm footing this time.

Fri 2/11 - PM 65 minutes incl. 3(110-220)

A step backward with the left leg, regrettably. Not as ready for running fast on a track as I had thought. Adductor seemed to be what pulled everything else down. It occurred to me on the cooldown that the adductor being weak may be what's been plaguing me since the race in Sandown six months ago. The times on the three reps were 5:54, 5:43, and 5:37. The final 220 went around 36 or so, nothing special, and thanks mostly to the leg I wasn't feeling that capable of changing any gears. Warmup and cooldown both indoors, probably not the best thing for the leg but no desire to run outside in continued cold.