After a fair amount of dithering and a resultant late start, got out the door and down to the track for this standby "leg prep" session. Not quite leg prep but a security blanket nonetheless. Good conditions compared to the past few days of wind, rain, or both. Decided ahead of time to flip the recoveries from 300-200-100 jogs to 100-200-300 jog. Makes for a more impressive final 400 as I had more of a chance to catch my breath. Splits tell an interesting tale:
39.2 (38.2) 39.6 (72.0) 39.0 (1:48.8) - marking corners resulted in longer than normal recoveries
38.9 (34.0) 38.7 (63.9) 38.4 (93.7)
38.5 (33.2) 38.4 (62.6) 37.9 (91.4)
37.8 (35.0) 37.8 (62.4) 37.4 (93.6)
37.8 (34.5) 37.8 (62.7) 37.5 (94.4)
last 400 76.0
total time 27:10
Overall a good 2.5 minutes slower total time than the last time I did this workout in April. The difference being less in the repeats, which were on average 1.5-2 seconds slower, but in the recoveries. Massive differences there, which I'm hoping is down to ongoing underlying fatigue rather than shit fitness. Two sides of the same coin I suppose.
11/12/15
Wed 11/11 - double, 90 minutes total
AM - 45 minutes very easy. Putter around Maynard with various stops. Hideous weather conditions with wind-driven rain and temps in the 40s. Not feeling too rested.
PM - 45 minutes incl. hill drills and 4 short pickups. Headed to Levittown with the hope/idea of doing some timed pickups, an idea which went by the boards upon realizing I was completely flat. Since I was in the area and feeling the need for some kind of structure and resistance training I headed over to Rice Road for hill drills, for the first time in 3 months. It would be nice to be able to do something resembling actual training sometime soon. Thankfully, rain passed through but it left behind gloomy dank conditions.
PM - 45 minutes incl. hill drills and 4 short pickups. Headed to Levittown with the hope/idea of doing some timed pickups, an idea which went by the boards upon realizing I was completely flat. Since I was in the area and feeling the need for some kind of structure and resistance training I headed over to Rice Road for hill drills, for the first time in 3 months. It would be nice to be able to do something resembling actual training sometime soon. Thankfully, rain passed through but it left behind gloomy dank conditions.
Tue 11/10 - PM 50 minutes
Wayland, out and back along the Hultman looping back on Rice/Woodridge/Alden. After taking it very easy the past two days I was able to pick up the pace somewhat today. Vague ideas of doing some kind of short sprints and/or hill reps but ran out of time as I was up against it for a later appointment. A bummer as I was feeling somewhat energetic for once.
Mon 11/9 - PM 50 minutes very easy
Easy putter around Maynard. Very tired after a late bedtime last night, unable to muster much of anything as a result.
Sun 11/8 - AM 75 minutes very easy
Area 51 into Memorial Forest. Nice area that I've neglected visiting for far too long but the presence (insistence) of the SO caused me to return. Pace was quite relaxed throughout, feeling strung out from yesterday's long day.
11/9/15
Sat 11/7 - double, 90 minutes total incl. 6k progression
AM - 45 minutes very easy, edge of Area 51 to MHS track. Took too long in getting to bed last night, with expected results of feeling tired and strung out. Wind blasting away, with a change in direction more from the NW than SW. Change in the weather as a result of course.
PM - 45 minutes incl. 6k progresssion on the track. Lots of dithering over what to do after getting home from a kiddie meet that featured a solid three hours of standing in field being raked by the wind. Exhausted from that and took as long a nap as I could which wasn't nearly restful enough. Thankfully the wind died down with sunset which made the prospect of doing something of quality a bit more palatable. I had vague notions of a progression on the Longfellow loop but in the dark is something I can't manage. Decided to go with a track session instead even though I just did a workout on the track three days ago. The exact nature of the session was undetermined until after I had started, when I saw the first lap split of 96 seconds and realized I didn't have so much in the tank. Resolved to try and get through 8k but squeezed down the pace too quickly and ran out of gas on the sixth km. Which is where I decided to call it. The week of late starts and resulting later bedtimes has worn me down, maybe even a bit more than usual. Splits:
3:53.7
3:44.3
3:41.9
3:39.6
3:39.0
3:34.5
PM - 45 minutes incl. 6k progresssion on the track. Lots of dithering over what to do after getting home from a kiddie meet that featured a solid three hours of standing in field being raked by the wind. Exhausted from that and took as long a nap as I could which wasn't nearly restful enough. Thankfully the wind died down with sunset which made the prospect of doing something of quality a bit more palatable. I had vague notions of a progression on the Longfellow loop but in the dark is something I can't manage. Decided to go with a track session instead even though I just did a workout on the track three days ago. The exact nature of the session was undetermined until after I had started, when I saw the first lap split of 96 seconds and realized I didn't have so much in the tank. Resolved to try and get through 8k but squeezed down the pace too quickly and ran out of gas on the sixth km. Which is where I decided to call it. The week of late starts and resulting later bedtimes has worn me down, maybe even a bit more than usual. Splits:
3:53.7
3:44.3
3:41.9
3:39.6
3:39.0
3:34.5
Fri 11/6 - PM 50 minutes very easy incl. 6x100
Back to Concord for another run in the dark, this time an out and back along the Reformatory Branch with the SO for company. With both our headlamps cutting through the darkness wasn't an issue in the slightest. Planning on doing a core circuit with 100m strides mixed in, due to the late start I ended up ditching the core exercises and did three laps of ins and outs instead. Unusually warm again, with a strong SW wind blowing much of the day.
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