Fri 4/12 - AM 50 minutes incl. 15x200, 400

Day off from work, one last chance to get in a track workout before heading out on vacation (again). Miserable weather arrived right on cue, gusty ill wind with spitting rain which became my chief preoccupation. The hits keep coming, double layered and tights once again. With the rotating 3-2-1 recovery jogs, there was going to be one of the three reps in each set that was partly into the wind so that the other two had a tailwind. In this case it was the first rep of each set. Not checking numbers during the workout but I knew they'd be less than impressive. No surprise there:

38.4/38.1/37.4
37.6/37.1/37.5
38.4/37.4/37.1
38.7/36.8/37.5
37.7/37.1/37.2
final 400 76.7

Overall the whole thing went in just under 25 minutes. I look forward to doing this workout again under more humane conditions. The mythical 37 second barrier will be breached a lot more frequently than this dud. Recoveries relatively consistent ca. 85 seconds for the 300s, 56 seconds for the 200s and 30 seconds for the 100s. Some twinges from the right calf which is probably still mildly strained from the workout Tuesday.

Thu 4/11 - PM 55 minutes easy

Area 51. No time to run any further or else I would have. Not especially energetic but bight hammie feeling better than it has recently. The new foam roller I got the other day has a lot to do with it. Weather has turned to early spring garbage, brisk breeze and gloomy overcast.

Wed 4/10 - PM 90 minutes easy

Lincoln woods. Not quite the reverie that was Monday's run, thanks both to tight sore calves from yesterday and an ill wind that picked up in intensity as the run progressed along with gathering clouds. Right calf in particular felt like it was starting to lock up on me around the halfway mark, no real idea why it came on so suddenly or at that point in time. Had to take some of the short steep bumps very carefully after that. Weather more or less turned while I was running, finished just before showers moved in. Next couple of days promise to be utter crap.

Tue 4/9 - PM 65 minutes incl. 5k-4k-3k

Back to threshold work on the track. Somewhat nervous about how the right leg esp. calf would hold up to this many laps but made it through in one piece. A moment's worry 500m into the 3k when the left hip twinged and I thought I might have to stop but it resolved itself within the next 100. Splits:

3:36.4/3:34.5/3:30.4/3:27.2/3:22.7 - 17:31.2

5R

3:29.4/3:30.7/3:30.1/3:26.4 - 13:56.6

4R

3:29.2/3:30.6/3:29.8 - 10:29.6

Originally I was thinking quite conservative for the 5k i.e. north of 18 minutes for the whole thing, While on the jog over to the track decided I could manage something quicker. It ended up being a lot quicker than even that, as I was thinking 3:40 for the first km and then cutting it down from there. I maybe should have checked the watch for pace more frequently but as ever, trying to run on feel. No idea how much faster the final km was compared to what preceded it. Alas, that ended being the fastest km split of the entire session, as the 5k was quick enough to leave me with nothing in the way of gear changes, as evidenced by the numbers the rest of the way. The very definition of a holding action, particularly at the end when the same pace required ever more effort. Still, it was at least relatively smooth and relaxed, and without any lockups from the right hamstring. Warm breezy day, overall quite favorably by the time I got out there. 

Mon 4/8 - PM 85 minutes easy

Lincoln woods. Overall a mostly enjoyable experience, in stark contrast to yesterday's slog. Both calves felt very tight during the day at work, started out easy as a result. By the 20 minute mark the pace started picking up very gradually, and while it never got to a blistering level it was nice to be moving even a bit. What made the day even better was the nice weather, dry sunny and relatively warm. T-shirt and shorts conditions for the first time in a very long time. No place I'd rather be on a Monday afternoon at this time of year in fact. The only modest downer was the right hammie tugging as soon as the pace picked up beyond the low end of steady to something even a little quicker.

Sun 4/7 - AM 65 minutes very easy

Slow trudge along the Toronto waterfront. The bill came due for racing after the past couple days' worth of not sleeping nearly enough and walking all over the place. Felt listless and sluggish from the get-go and it became clear this wouldn't be changing as the run progressed. Originally I had vague notions of getting as far west as High Park but I knew that was a pipe dream given how slowly I was going. Both calves stiff and tight, big surprise there. Warmer air came through overnight and with it some rain showers, a bit sticky even.

Sat 4/6 - AM 60 minutes incl. 8k road race

Not expecting much, results even more underwhelming than expectations. While there hasn't been much running the past two days, lots of traipsing around and some bike riding around TO thrown in for good measure. After yesterday morning's run and lunch I was desperately in need of a long nap and instead I spent the afternoon at the museum, then directly to the baseball game. By the time I went to bed it was after midnight and I was totally fried. Still woke up by 7 AM of course without trying or wanting to. Warmup was greatly extended and included roughly 4k on the bike to the most distant docking station and then another 4k walking to the park. Nice enough stroll but doubtful the best way to prep for a race. Completed most of the rest of the warmup although drills were rushed a bit. Splits by km:

3:12
3:18
3:25
3:35
3:25
3:30
3:31
3:50 (uphill but still)

 Promised myself I'd hold something back the fast first 2k for later on. Found myself in no-man's land soon after halfway though, with the surprisingly thin field colloidally dispersed ahead and behind me. With no chance of moving up, the last 3k was just playing out the string. Settled into a 3:30 rhythm (a number familiar enough from the other day in the wind tunnel) until the final, less than triumphant climb in the last 500m. Saw the last km split on my watch in the finish chute and had to laugh. All in all, same old story of being too tired going in to be able to do anything. At least the right leg held together better than expected, calf sore afterward though. Accessing and/or building fitness isn't really happening with the overextended schedule I've chosen to undertake. Cramming a bit too much into vacation time it would seem. Chilly conditions but not much wind thankfully.