Tue 12/1 - PM 65 minutes easy

Area 51. Ran out of steam somewhat near the end, overall not expecting very much to begin with. Legs held up fairly well to yesterday's workout.

Mon 11/30 - PM 55 minutes incl. 3(4x400)

First of the "new" interval sessions at least since I became hip to that term. Basically the recovery is relatively short (nothing new) and a float rather than a slow jog (not unheard of but not standard practice). For tonight aiming to run sets of 4x400 with 100m float recoveries, including one at the end to make the entire set an even 2k. Took splits but wasn't checking them in the dark. Splits were interesting:

Set 1: 81.5 (26.3) 82.5 (26.0) 82.5 (25.4) 82.3 (24.6) - 7:10.9
Set 2: 82.3 (25.0) 81.8 (25.1) 81.3 (24.9) 81.8 (23.8) - 7:06.1
Set 3: 81.8 (24.9) 81.5 (25.3) 82.0 (24.7) 82.6 (23.8) - 7:06.5

Lap jog and change of direction between sets which took around 2.5 minutes. Overall the workout felt controlled but tiring by the end, certainly no opportunity to get bored or lose patience with the way each set felt like a continuous effort. Chilly but no wind to speak of which made the whole thing doable in the first place, pleasantly surprised with how the weather cooperated.

Sun 11/29 - AM 80 minutes easy

Area 51. Relaxed and relaxing jog through the refuge made all the more enjoyable by the presence of the CH. Originally had plans to do some kind of threshold session today but after yesterday's lost day and continuing to feel flat and worn down, there was no point in even trying.

Sat 11/28 - off

Unexpected zero, but in hindsight the only time I could have gotten a run in would have been the morning before a trip to the city for art appreciation with the CH. Lingered too long in bed for that, plus the weather was terrible at that time. Got home and needed a nap which I thought would be in the 30 minute range. Instead it went to two hours plus and upon waking up I knew that was that, too late to be starting anything.

Fri 11/27 - double, 70 minutes total very easy

AM - 40 minutes very easy. Putter around the Maynard town forest.

PM - 30 minutes very easy. Among the wimpier doubles ever I'd say. Thought I'd have a little more energy than what ended up being the case.

Thu 11/26 - AM 60 minutes incl. 5k cross country race

Maudslay Park. No snow on the ground like last year, in fact the conditions were as close to ideal as one is going to get at this time of year. Not too cold and very little if any wind. Alas, I didn't get a particularly restful night's sleep and I could feel it from the moment the alarm went off. Not helping matters was a relatively late arrival which resulted in an inadequately short warmup. Thought I was within myself enough for the initial climbs but after topping out I realized I had bitten off more than I could chew when the only competition I was concerned about was right on my shoulder and proceeded to make a pass that I couldn't respond to. Spent most of the rest of the race trying in vain to close the gap until it became clear on the final ascent to the finish line it wasn't happening. Overall a weak sauce effort but what else could I expect given the totally inadequate training of late. Cooldown was a mellow jog with the CH.

Wed 11/25 - PM 55 minutes plus hill drills

Took the meandering scenic route to Rice road although not as far afield as last week. Tried a few short pickups on the way in, not exactly scintillating but not as sore as last week at least. Feeling a bit less exhausted, I think.

Tue 11/24 - 60 minutes incl. 2x1600 ins and outs

First and last weekday run with one of the kiddies, in this case the last one still racing at this late stage of the season. My plan is to do more running with them next fall. Pressed for time, directly into a warmup along the Weston aqueduct east of campus and from there directly into a 15 minute progression that was quite controlled. After 4-5 minutes, 4 laps of ins and outs trying to keep the recoveries more of a float than a jog. This ended up going in 5:50 overall, fairly impressive really for my young charge. Then a cooldown on the same course as the warmup followed by a long break to put away uniforms among other things. Then in the darkness four more laps by myself alternating 200s between 40 and 50-52. Less impressive perhaps but in the chilly conditions and wearing clunker training shoes I'll have to take it.

Mon 11/23 - PM 60 minutes easy

Area 51. Not quite as flat as the past couple of days but not so spry either.