Sun 2/21 - PM 70 minutes incl. 3k track race

Lackluster end to an indoor track season that in truth ended two weeks ago. Ran reasonably well from a from a tactical perspective but so far from being anything  resembling fit that it makes the whole thing roundly unsatisfying. Mostly even paced, I think, but certainly nothing resembling a rally in the final stages. Long cooldown along the river.

Sat 2/20 - AM 45 minutes

Summerhill to Winter Street. Feeling flat still from yesterday. 

Fri 2/19 - PM 60 minutes easy

Levittown. Recovery jog.Woke up in the wee hours for no good reason and it left me utterly fried by the end of the day.

Thu 2/18 - 60 minutes incl. mile, 3 (400, 400, 200)

Likely the last workout indoors. Definitely feeling a going through the motions vibe, but compelled nonetheless. Ditched the "new interval" dynamic for the shorter reps while keeping the recovery intervals short, i.e. starting the reps on 2 minutes with 3 minutes or so after each 200. Initial mile went negative, relatively under control. Splits:

5:20.2
4R
75.0. 75.3, 36.8
 3R
74.8, 74.7, 36.0
3R
74.5, 74.4, 35.5

Cooldown was shorter than warmup as usual and done inside. Cold outside and windy enough that a guy was windsurfing on a longboard in the parking lot when I arrived.