Flat and mellow loop on the brook path in Swellesley. Left adductor and hammie feeling better than yesterday, but now the right one is stiff. Made it through the afternoon w/o taking a nap, first day this week I think. Clouds cleared out eventually which was nice.
5/11/12
Thu 5/10 - PM 65 minutes easy
Lincoln woods, with drills on Pine Hill. Quite creaky at the start, which I expected after running on the track yesterday, but loosened up noticeably and moving much better later on, which wasn't expected at all. Left heel stiff at the beginning, left hammie felt locked up afterward. Did some work on both after the run which felt like it was productive. Still not getting to bed early enough, but at least the nap today wasn't as long or deep as Monday or Tuesday's. Mostly clear conditions for a change, but I wouldn't call it warm as a breeze was blowing all day.
5/10/12
Thu 5/9 - PM 60 minutes incl. 3x1200, 6x200
Mixed bag track session. I had all manner of ideas floating around in my head during the day including many that would have been far too ambitious in hindsight before settling on this. 300 jog between the 1200s and 200 jog between the 200s. Set up to be something threshold-ish followed by glorified strides:
3:55.4 (80.3/77.3/77.8)
3:54.4 (78.3/78.0/78.1)
3:55.5 (79.1/78.6/77.8)
the 200s were all mostly in the high 36s, incl. 3 at 36.8. Last two in 36.1 and 36.2 as I tried to get a little turnover going on the last 50m. Recoveries right on a minute. 90 seconds between the 1200s, close to 5 minutes between the two parts of the workout as I changed into spikes for the 200s. Impossible to avoid that the effort on those 1200s was more than I would hope or expect given the split times. While there's some overestimation of fitness going on here, I can't shake the feeling that I dug a deeper hole than I realized during the weekend of the Groton races. That includes the Friday night repeat session, which by itself is nothing major but followed less than 48 hours later by 9 miles of hard running, had more impact. Then of course the concert later that evening, with bedtime stretching far into the next morning. Still paying for it. Getting old sucks as they say. Weather also sucks, raining or threatening rain once again all day. It held off while I did the workout but muggy and gross nonetheless.
3:55.4 (80.3/77.3/77.8)
3:54.4 (78.3/78.0/78.1)
3:55.5 (79.1/78.6/77.8)
the 200s were all mostly in the high 36s, incl. 3 at 36.8. Last two in 36.1 and 36.2 as I tried to get a little turnover going on the last 50m. Recoveries right on a minute. 90 seconds between the 1200s, close to 5 minutes between the two parts of the workout as I changed into spikes for the 200s. Impossible to avoid that the effort on those 1200s was more than I would hope or expect given the split times. While there's some overestimation of fitness going on here, I can't shake the feeling that I dug a deeper hole than I realized during the weekend of the Groton races. That includes the Friday night repeat session, which by itself is nothing major but followed less than 48 hours later by 9 miles of hard running, had more impact. Then of course the concert later that evening, with bedtime stretching far into the next morning. Still paying for it. Getting old sucks as they say. Weather also sucks, raining or threatening rain once again all day. It held off while I did the workout but muggy and gross nonetheless.
5/9/12
Tue 5/8 - PM 45 minutes very easy
Area 51. Craptastic run on a craptastic day. Raining and borderline chilly most of the day, got home and took a nap that was supposed to be 20 minutes or so but ended up closer to 90. Felt tired from the moment I woke up so it wasn't a huge surprise, overall feeling tired of late and not doing myself any favors with the late bedtimes. Took a while to get out the door, once out it was just a putter.
Mon 5/7 - PM 85 minutes easy
Lincoln woods. Felt surprisingly good after yesterday's workout. First few minutes were the usual crawl but after that the legs loosened up and the pace quickened a bit without really trying. Had to check myself at times to ensure things remained at a recovery level. Rare clear day, at least at the start of the run, it started to cloud over though. Back to the gloom.
5/7/12
Sun 5/6 - PM 70 minutes incl. 12k threshold run
Longfellow loop. In theory, this was going to be four loops in the morning, but after a long afternoon and night spent at the kiddies' meet yesterday it was a no-brainer to move it to the late afternoon and reduce the length. Took a long nap in the afternoon, desperately needed. As a result, felt better during the brief warmup than I was expecting. Looking to start around 5:50 pace and hopefully take it from there:
5:52/5:50/2:48.5
5:52/5:45/2:47
5:43/5:45/2:43.5
made a conscious effort to pick it up after 3.5 miles, and reached the limit of that by mile 7. Both of these things reflected in the numbers. Controlled at the start, finished feeling a bit spent but still not bad given how flat things have been lately. More problematic was the left adductor and hip flexor which I felt immediately upon stopping. Don't feel like it will be anything lasting though. After a five day absence, the sun made an appearance, which was a nice change of pace. Breezes were mild.
5:52/5:50/2:48.5
5:52/5:45/2:47
5:43/5:45/2:43.5
made a conscious effort to pick it up after 3.5 miles, and reached the limit of that by mile 7. Both of these things reflected in the numbers. Controlled at the start, finished feeling a bit spent but still not bad given how flat things have been lately. More problematic was the left adductor and hip flexor which I felt immediately upon stopping. Don't feel like it will be anything lasting though. After a five day absence, the sun made an appearance, which was a nice change of pace. Breezes were mild.
5/6/12
Sat 5/5 - AM 80 minutes easy
Area 51, with drills on Pine Hill. Flat and sluggish again today. Recovering from last weekend is taking longer than I had hoped or anticipated and my sleep habits since then haven't helped. Left heel stiff for a good chunk of the run but it didn't bother me doing the drills. Weather continues to be obnoxious, neither warm nor cold with continued overcast and an ill breeze blowing incessantly.
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