Fri 4/4 - double, 65 minutes total incl. repeats

AM - 24 minutes on the treadmill incl. 8x minute at 11 mph with minute jog recoveries at 8 mph. Felt reasonably good despite the usual morning stiffness in the right leg.

PM - 40 minutes incl. 8x200 with 200 jog/float recoveries. I had all kinds of grandiose ideas for the second half of the "quality double" but in the end, a combination of chilly windy conditions, fatigue, and a torqued right leg forced me into choosing the most basic and lightweight of options, i.e. glorified strides. Took a while just to get out the door which is never a good sign, raw with overcast as rain approached. While doing drills I realized the right TFL/iliac crest area was tight as a drum which made this even more of a chore. Dragged the leg through 8 laps of ins and outs but I'm not so sure it was such a great idea. Tried to float rather than crawl on the recoveries FWIW. Had the wind at my back for the faster running, although that's a relative term here. Utter lack of turnover exacerbated by the hitch in my giddy-up, lots of rolling and direct pressure on the glute/TFL/IT band afterward and boy was it needed. Splits:

38.5 (58.4)
38.6 (55.6)
37.8 (55.5)
38.2 (54.4)
38.4 (54.7)
37.9 (54.7)
37.8 (54.8)
38.2
last 100m in 19.5 into the wind, scintillating speed there.

Thu 4/3 - PM 85 minutes easy

Walden woods. Trails are at least 95% clear, if a little damp in spots. Overall as good as one could hope for given the weather over the past six weeks. Needless to say, enjoyed myself immensely being able to get back on the trails for the first time in months. Took it quite easy throughout, legs still feeling flat so even doing pickups near the end wasn't on the table.

Wed 4/2 - double, 80 minutes total

AM - 25 minutes on the treadmill. Had my doubts about the wisdom or even the ability to do this after yesterday's workout, not sure if the right leg would be in any condition to handle more treadmill stuff before breakfast. In fact it held up reasonably well. Did a fair amount of compressions on the glute/hamstring area afterward though.

PM - 55 minutes very easy, Area 51. The snow and ice are in full galloping retreat thankfully with another warm (seasonable) day. Made for a much more pleasant experience of course. Legs quite flat and feeling very tired which made it a very very relaxed putter throughout, barely moving by the end. Rail trail off High St. a mud wallow after the rails were removed and apparently the whole area was hosed down.

Tue 4/1 - PM 65 minutes incl. 4k, 3k, 2k

Overall a workout that went well, back to the comfort zone of threshold-ish type running with relatively short recoveries. Warmer although still breezy of course. After the way my legs felt yesterday I was somewhat concerned how they'd hold up, right calf especially, but I was able to make it through in one piece. That in itself is encouraging given how many laps it was. Pace sense is terrible at the moment, not surprising in the least, also not a huge concern. Splits:

3:38/3:29.5/3:32.7/3:31.7 - 14:11.8

4R

3:38/3:37.2/3:36.4 - 10:51.6

3R

3:32.8/3:34.6

It felt like I had picked it up a bit that final km but it wasn't quite like that. Again, no pace sense. 

Mon 3/31 - double, 75 minutes total

AM - 25 minutes on the treadmill. More of a chore than I'd like it to be, again thanks mostly to the right leg being stiff and sore.

PM - 50 minutes easy, rail bed to Farm Road, back via Rockland. Started slow and got slower as the run went along. In fact, it was appalling how bad my legs felt on this run, absolute garbage. Heavy, stiff, tired, awkward, you name it. I have to wonder if the morning treadmill runs aren't taking out more than they're putting in. Right hammie and TFL tight and stiff, lots of rolling and compressions afterward. Blustery and cold as March leaves the way it came in i.e. disgusting.

Sun 3/30 - double, 80 minutes easy

AM - 40 minutes very easy. As lackadaisical an outing as I'm ever likely to complete, extremely relaxed putter with many stops to check things out around town in the wake of yesterday's torrential rain. In fact I was fully expecting it to still be raining when I woke up but it had subsided. Nibbled at the edges of Area 51, found that the ice is of course still there but it's being nibbled away ever so gradually.

PM - 40 minutes easy, Area 51 to Old Marlboro Road. Got started a bit late or else I might have gone a bit longer. Right leg still stiff of course but not quite as bad as I thought it would be after yesterday's (modest) effort. Finished up just as the rain was starting to crank back up again.

Sat 3/29 - AM 55 minutes incl 8k threshold run

Longfellow loop. Without going back through the archive I couldn't even guess at how long it's been since I've done any kind of tempo/progression run here, but it's certainly been too long. Alas the work I need is also quite the chore at the moment mostly thanks to the right leg. Woke up with calf feeling very tight, which continued through the warmup and drills. In fact I could feel it shriveling up into spasm with each burst of faster running during the strides and drills. Stride felt awkward thanks to this, like the right leg was an unwilling passenger along for the ride. I had toyed with the idea of doing three loops before heading out the door but I knew instantly two would be my limit today. The beat goes on. Splits:

5:57/6:05/2:55
5:53/6:00/2:50

Consistently faster the second time around at least, although it took a lot of effort to do it. By the end the onus of tightness/soreness had shifted from the calf to the glute/high hamstring. Neither warm nor cold, the usual breezy spring conditions in advance of rainy weather approaching. I had wanted to do some kind of easy shakeout in the evening but the predicted rain was harder and colder than hoped, so it was either treadmill or nothing. I went with nothing and took a long nap instead.