AM - 20 minutes very easy, Swellesley. Relatively cool, especially for this time of year.
PM - 40 minutes incl. 4x200. Dead tired after staying up far too late (as usual) the past few nights. Feeling every last bit of it this afternoon alas. Thought I'd complete the back half of the workout I started on Wednesday, but what I originally had in mind went by the boards in favor of 4 laps of 200 in/200 out. Didn't bother timing it as there was no point. CNS feels scraped raw, something I could feel happening with each rep. Trying to test out a suitable warmup routine for the kiddies come fall, this took longer than expected and was kind of annoying. More kinks than anticipated. On top of it all, a stubbornly persistent line of heavy showers came into the area just before I started and wouldn't quit until the moment I finished. Utterly obnoxious.
8/1/14
Thu 7/31 - double, 1:40 total plus 20 minutes in Walden
AM - 20 minutes very easy, Swellesley. Somewhat stiff as usual, but not as bad as I was expecting after yesterday.
PM - 80 minutes, Lincoln woods plus 20 minutes in Walden. After what seems like a lot of runs on the trails that didn't crack the hour mark I made it a point to do a longer run today. Moving relatively well after the initial few minutes of clearing the cobwebs, yesterday's workout wasn't strenuous enough to leave much of a mark in that respect. Picked up the pace somewhat more in the final 10 minutes as well. Conditions warm but not oppressive, as it has been the past few days.
PM - 80 minutes, Lincoln woods plus 20 minutes in Walden. After what seems like a lot of runs on the trails that didn't crack the hour mark I made it a point to do a longer run today. Moving relatively well after the initial few minutes of clearing the cobwebs, yesterday's workout wasn't strenuous enough to leave much of a mark in that respect. Picked up the pace somewhat more in the final 10 minutes as well. Conditions warm but not oppressive, as it has been the past few days.
Wed 7/30 - PM 45 minutes incl. 4k progression
Truncated attempt at a mixed platter track session. Thought I'd start with a cutdown, picking up the pace every 2 laps for 4k total. This was to be followed by 400s or maybe the 4-3-2-1 cutdown. The plan for the cutdown was to run the first 800 in 3:00, next one @2:55, then 2:50, 2:45, finally 2:40. Instead, the numbers broke down thusly:
2:58.5
2:51.4
2:47.0
2:44.1
2:40.2
total 14:01.2
dropped the pace too much on the 3rd and 4th laps and with that the die was cast, readjusted subsequent segments to try and hit 84 and 82 pace instead of 85 and 82.5. Got to 3200m 10 seconds ahead of what was planned, but came to realize I had overbaked it a bit by the end of lap 6. Able to hit the numbers at the end but it wasn't nearly as easy as I would have liked and I could tell any further effort would be foolhardy. Had I not gone too fast the first 8 laps maybe there would have been more left in the tank but I doubt it. Didn't take much digging to get to underlying fatigue. Also, I was happy the calf held up to the strain so far and didn't want to do anything stupid to aggravate it. Cooldown was very short and disjointed. Warm conditions but not too hot, light breeze so a good day for the track stuff.
2:58.5
2:51.4
2:47.0
2:44.1
2:40.2
total 14:01.2
dropped the pace too much on the 3rd and 4th laps and with that the die was cast, readjusted subsequent segments to try and hit 84 and 82 pace instead of 85 and 82.5. Got to 3200m 10 seconds ahead of what was planned, but came to realize I had overbaked it a bit by the end of lap 6. Able to hit the numbers at the end but it wasn't nearly as easy as I would have liked and I could tell any further effort would be foolhardy. Had I not gone too fast the first 8 laps maybe there would have been more left in the tank but I doubt it. Didn't take much digging to get to underlying fatigue. Also, I was happy the calf held up to the strain so far and didn't want to do anything stupid to aggravate it. Cooldown was very short and disjointed. Warm conditions but not too hot, light breeze so a good day for the track stuff.
7/30/14
Tue 7/29 - double, 70 minutes total plus 20 minutes in Walden
AM - 20 minutes very easy, Swellesley. Noticeably cooler this morning. Calf feeling better than it has been the past few days, finally.
PM - 50 minutes, Lincoln woods plus hill drills and 20 minutes in Walden. Made a conscious effort to keep the length of this run on the short side. Still feeling like I'm recovering from the weekend. More tired at the end of work today than I was yesterday which was unexpected and unwelcome. Took a long car nap as a result. On the more positive side, calf felt good enough for drills and some short pickups on the way in. Pleasantly cool conditions but not too cool for a dip of course.
PM - 50 minutes, Lincoln woods plus hill drills and 20 minutes in Walden. Made a conscious effort to keep the length of this run on the short side. Still feeling like I'm recovering from the weekend. More tired at the end of work today than I was yesterday which was unexpected and unwelcome. Took a long car nap as a result. On the more positive side, calf felt good enough for drills and some short pickups on the way in. Pleasantly cool conditions but not too cool for a dip of course.
7/29/14
Mon 7/28 - double, 75 minutes total plus 20 minutes in Walden
AM - 20 minutes very easy, Swellesley. Finished just before the rain started falling. Humid and gross.
PM - 55 minutes easy, Lincoln woods plus 20 minutes in Walden. The morning rain blew up into something strongly resembling the microburst of three weeks ago, with some of the heaviest rain I've seen. Warm and sunny conditions had taken over by the time I hit the trail however. I had every intention of keeping the run shorter today after yesterday's longer effort but with the easy pace found myself putting in close to an hour anyway. Not moving especially well at any time. Right calf still tender and not worth much.
PM - 55 minutes easy, Lincoln woods plus 20 minutes in Walden. The morning rain blew up into something strongly resembling the microburst of three weeks ago, with some of the heaviest rain I've seen. Warm and sunny conditions had taken over by the time I hit the trail however. I had every intention of keeping the run shorter today after yesterday's longer effort but with the easy pace found myself putting in close to an hour anyway. Not moving especially well at any time. Right calf still tender and not worth much.
7/28/14
Sun 7/27 - AM 1:55
Northfield. Following yet another post-midnight bedtime (for no good reason of course), awoke to overcast skies which proceeded to let loose just before I hit the road from the boat ramp. Decided ahead of time to mix things up a bit and go up and over Birch Point, down the power lines and back via School Street before heading on to the TV tower. This is a decent loop with a fair amount of climbing, although it doesn't compare to Burt Hill or Schofield Mountain. I'll take what I can get at this point, the calf wouldn't have been able to take thudding down either of those. The waves of heavy rain made for sloppy going but also kept the temperature down. Much appreciated as I started late enough that on a more typical late July day I would have been under substantial duress the last half of the run. As it was I was in duress enough from accumulating fatigue and an ever-stiffening right leg. Good and pooped by the time I reached the beginning of Bolton Road for the final ascent which took just over 15 minutes. Not a land speed record by any means but I made it, and the effort felt consistent throughout.
Sat 7/26 - double, 90 minutes total
AM - 65 minutes, Old Wendell Road. Finding that Thursday's race left more of a mark than I had originally thought. Right calf felt like a brick from the first step, and close to useless. Descents and the eccentric contractions involved are particularly problematic. At least the route didn't involve that much descending. Along with the usual fatigue from not sleeping enough and seasonable heat and humidity, made for a tough slog at times. Deer flies are out in force, which made the stop at Hobo Falls a relatively brief one, not without documentation:
and from the end of the run
PM - 25 minutes, Norwottuck rail trail. The flat smooth terrain was most necessary after this morning. Hobbling stiffly for a few minutes at first, eventually moving reasonably well. Not quite as long a run as previous visits to this RT. The bike ride back was short and sweet.
PM - 25 minutes, Norwottuck rail trail. The flat smooth terrain was most necessary after this morning. Hobbling stiffly for a few minutes at first, eventually moving reasonably well. Not quite as long a run as previous visits to this RT. The bike ride back was short and sweet.
7/27/14
Fri 7/25 - double, 70 minutes total plus 20 minutes in Walden
AM - 20 minutes very easy, Swellesley. Right calf stiff, but the hip didn't bother me nearly as much as I thought it would.
PM - 50 minutes easy, Lincoln woods plus 20 minutes in Walden. Wanted to run for a shorter length of time but underestimated how slowly I was going. Calf is surprisingly stiff given it's something I didn't notice at all yesterday.
PM - 50 minutes easy, Lincoln woods plus 20 minutes in Walden. Wanted to run for a shorter length of time but underestimated how slowly I was going. Calf is surprisingly stiff given it's something I didn't notice at all yesterday.
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