Fri 12/12 - PM 40 minutes incl. 3x6 minutes

Levittown. Like last Friday only this time, the limited time window was in fact in effect. 10 minute warmup, one minute recoveries between the three threshold-ish segments, 10 minute cooldown. Trying as ever to progress the effort level within each rep, not sure how successful this was but the last rep felt quicker than the first at least. Overcast finally moving out following Tuesday's nor'easter.

Thu 12/11 - 70 minutes easy

Area 51. Feeling a bit better than yesterday at least, but still some soreness in the right hamstring. Started out slowly but I had a sense that given a little time the legs would loosen up a bit. Pace picked up as this happened of course, not to any extreme degree but it was nice not to be stuck puttering like Monday and yesterday. The leftovers of Tuesday's storm still hanging around, continued dank conditions but not as raw as yesterday.

Wed 12/10 - PM 60 minutes easy

Area 51. Same loop as Monday at roughly the same (low) level of intensity. As expected, legs are feeling it from the density of recent training. Particularly in the upper right hamstring. Expecting the trails to be partially submerged but it wasn't as bad as that. The river is certainly high though and moving quite fast.

Tue 12/9 - PM 45 minutes incl. 3x(400, 400, 200)

Another quick hitter like last Tuesday. In fact many similarities to last week. Like every step being done indoors thanks to a raging nor'easter that dumped rain all day. Calves still sore of course, which caused some trepidation but soldiered on nonetheless. Also intended to stick with the same gimmick of running the reps on a swimmer-type schedule, in this case on 2 minutes for the 400s and 4 minutes after each 200. However, this came apart the second set as I went to one minute recoveries without even realizing it. Force of habit maybe or else maybe too much oxygen debt to think clearly. In fact, the splits were too quick in general for what I was trying to accomplish, hoping to hit the 400s around 74 and 200s in 35. The idea was to stay somewhat relaxed and under control, instead there was a distinct rubber-legged feeling by the time the final set rolled around. Splits:

72.7 (47.8)
72.0 (46.6)
34.7 (3:28)

71.5 (59.0) lost track of recovery time
71.9 (58.8)
34.2 (3:01) got back on schedule

70.5 (58.6) trying to hold something back, instead it was completely overbaked
72.7 (50.0)
34.8

Very short on both the warmup and cooldown, still got home late thanks to an enormous puddle blocking traffic on the ride home.

Mon 12/8 - PM 60 minutes easy

Area 51. A bit stiff-legged getting up in the morning, but nothing too bad I thought initially. Until later in the morning that is after some time spent sitting when I got up to walk around and found the calves were quite sore. Why I should have been surprised at this I don't know, yesterday's race certainly put a strain on them. Nonetheless it seemed a bit severe for a road 5k, so perhaps the long hike in the afternoon yesterday also played a role. Regardless, they were very tender and a constant reminder to take it easy. Not that I needed any reminders. Usual stiffness in the upper hamstring as well. Cold temps all day with a nasty north wind as well, the breeze being a harbinger of what's on tap for tomorrow.

Sun 12/7 - AM 50 minutes incl. 5k road race

Return to the sterile pancake flat office park in Mansfield for what's becoming an annual tradition of sorts. Impossible to resist the lure of gift certificates incl. one just for entering. Stayed up too late for no good reason, and didn't sleep that well either. Made for a desultory warmup trying to clear the cobwebs. Yesterday's rain gave way to blustery cold overcast. With the out and back layout of the course, it was a tailwind for the first half and then we got blasted on the way back. Felt fairly crisp and smooth heading out but the turnaround into the teeth of the wind put a quick end to that. After being gapped in the first few minutes by the eventual winner there was a brief period where I thought I might be able to bridge back, but reality set in just before we turned around. With the wind on top of it the final mile or so was a holding pattern. Chasers did close a little bit but I had enough cushion. Still feeling ragged and on the edge of bursting towards the end. Time was more impressive than last year at least, which I was expecting but gratifying given I don't remember it being this windy last year. Cooldown just as slow and shambling as the warmup, right calf somewhat stiff. Followed up the morning's effort with a hike around Walden in the afternoon, all the way to Mt. Misery in fact, that lasted a good 3 hours. Much nicer conditions for that than the morning with sun and less wind.

Sat 12/6 - AM 70 minutes easy

Area 51. Relaxed putter after taking a good while to get out of bed. Gross weather made this something of a chore, cold and rainy with the only saving grace being that there was little to no wind. Took a leisurely break at the refuge VC for a good 15 minutes or so simply to enjoy the feeling of warmth return to my fingers. Right calf tight as usual, took a couple of stretching breaks for it.