Frfi 12/21 - 60 minutes incl. 3x220, 2x330, 550, 2x330, 3x220, 600

After what happened with the tibialis anterior yesterday, the fact I was able to complete this workout is borderline miraculous. Certainly I didn't have much optimism going in, not sure if I'd be able to do much more than jog. The attachment of the TA got progressively tighter during the warmup, but felt better after doing some compressions on the belly of the muscle. Tightened up again during drills, again a few compressions helped release the strain. Fully prepared to cut bait at any time during the workout but in the end it wasn't necessary. The workout itself is one I haven't done for a long long time, one that I appreciate though for the relentless 90 second recoveries between every rep. This makes it imperative not to overdo it early. I found it hit me a little harder than I would have liked on the 550, and really not looking to the 330 that came just after it, but overall kept it together. Took 9 minutes or so between the last 220 and the 600 (meters, not yards for this final repeat). I had vague notions of running negative splits, winding it up with each lap but instead went through the first 200 in around 34 and ended up averaging that for the whole thing. If anything I might have tailed off the last lap but at least it felt smooth. Splits:

35.2, 35.6, 35.6
53.1, 53.6
90.5
52.3, 53.2
34.0, 34.1, 34.2

1:42

Worth noting that the recovery was a 1.5 lap jog in lane zero, and while it was just under 90 seconds before the 550, it was just over 90 afterward. Not at all surprising.

Thu 12/20 - PM 60 minutes easy

Area 51. An exercise in frustration capped off with an "epic fail" of the calf area. Felt okay at the start, found out after 10 minutes that the batteries in the headlamp were dead. Having my heart set on hitting the trails, I went back and replaced them, then stepped out the door a second time and took a more direct route to the woods. The replacement batteries crapped out after less than 10 minutes on the trails, hopefully not a sign that the headlamp is defective. By this time I was past the point of no return and muddled along with the moonlight for illumination. No major stumbles, in the end it served mainly to keep the pace slow so as not to trip on anything. Despite feeling progressively less energetic as time wore on, I wanted to do a few quick strides on the way in. First one felt slow and awkward, then two more with the tib anterior getting tighter and tighter until it locked in full-on spasm. Limped home the last minute or two cursing my idiocy. While it wasn't the calf that went it was certainly the underlying cause, as the tib anterior and peroneal have had to pick up the slack and as a result have become tight and easily fatigued. Spent plenty of time with the stick doing compressions on the peroneal, very tender and sore but productive. The stiffness in the ankle that has emerged of late was reduced for sure. Nevertheless tomorrow's workout is doubtful at best, we'll see.

Wed 12/19 - PM 55 minutes easy

Area 51. Stiff and sore, as expected. Most of the aftermath in the right side of course, TFL, hammie and calf. So pretty much the entire leg. Felt better after a thorough stretching/strengthening routine afterward.

Tue 12/18 - PM 60 minutes incl. mile, 3(3x440)

First workout on an indoor track in almost a year, and first workout that wasn't threshold oriented in quite a while. Splits:

5:05.2 (2:34.8/2:30.4)
5R
70.0/71.6/71.5
4.5R
76.4/76.5/75.0
4.5R
70.8/70.6/70.7

Planning on easing into the swing of things with a mile that was to start at around 80 seconds for the first quarter and then drop from there. Instead I hit the first lap in around 37 and was left to adjust the pace from there. While the pace did eventually get faster it wasn't as gradual as I had planned, more of a distinct transition from first half to second. Looking to go 71-2 for first and last set of 440s with the slower middle set around 76. Lap and a half jog between each rep. Of course the first one went too quickly. Felt the beginnings of a twinge on the sixth rep which was quite worrisome, ready to pull the plug at the first hint of trouble on the final set but it wasn't necessary. Similar to the short reps last week, the consistency in splits on the final set evidence that I was about at my limit of manageable turnover. I actually thought the final rep would be a little quicker.

Mon 12/17 - PM 65 minutes easy

Area 51. Awoke this morning to ice on top of a thin layer of packed snow covering everything. Not much better upon getting home from work. Still too attached to the trails to think of going anywhere else, laced up the screw shoes as a result. In general, the footing was best on the ice-encrusted grass or dirt roads, while sidewalks and some streets were borderline treacherous. Screw shoes not quite as effective as I would have liked. Even if I had any ideas of pushing the pace the footing took care of that and required a slow deliberate approach. Realized after 45 minutes or so that the legs were being affected by the slippery footing esp. the right hammie and I would need to bail and get back on pavement. Once back on clear roads I did a series of short pickups on the way in as well. Calf held up reasonably well to all this, although the left one got a little aggravated as well from the slipping around.

Sun 12/16 - AM 80 minutes easy

Area 51. Relaxed and sedate effort, got kind of a late start and not particularly alert the first half hour or so. Awoke this morning to gray skies and an ill breeze blowing, which became stronger as the morning went along. I paid for not wearing enough hand protection, frozen fingers the last 20 minutes which was increasingly unpleasant. Calf stiff but could be much worse.

Sat 12/15 - double, 85 minutes total incl. 8k progression run

AM - 30 minutes very easy. Pre-breakfast shakeout, legs more stiff than I would like even factoring in the early hour.

PM - 55 minutes incl. 8k progression on the track. Not looking forward to getting out of bed from an afternoon nap and doing this workout due to both the cold weather and tight right calf. As bundled up as I've been for a track workout, who knows to what extent this effects the effort expended but every bit of it was necessary. Calf felt like garbage the first few minutes of the warmup but became better after that. Other than two dicey moments where I felt a possible twinge it held up. As for the workout, the plan was to go 90-88-86-84-82 for pace/lap for each 1600. Came in a second or two under for most of it, to wit:

5:57
5:49
5:42
5:35
5:24

effort was quite controlled for the first twelve laps, then noticeably more strenuous for the penultimate 1600. The final 1600 was pushing the red line esp. the last two laps. 14:39/13:48 for each half of the thing. As has been the case with track sessions this fall the numbers don't exactly impress but it got done at least.