Week of 12/4-12/10

Mon 12/4 - PM 45 minutes very easy. Nice run on the rail trail and around the schools with the CH. The type of relaxed active recovery I could have used yesterday. Legs not feeling that terrible but some stiffness in the glute of course. Definitely tired though from overdoing it on the weekend and staying up too late to boot.

Tue 12/5 - PM 55 minutes incl. 2(6x200). First time on an indoor track since the end of January, a day that was memorable for all the wrong reasons. With that and the weekend's efforts still in mind doing a less demanding session was right up my alley. Recovery between reps was between 55-60 seconds of jogging. Tried to build into each rep as best I could and leave something for the end. Splits:

36.2/36.9/37.7/36.9/37.0/36.6
3.5R
36.9/36.7/36.4/36.1/35.9/35.7

Wed 12/6 - PM 60 minutes easy, Area 51.

Thu 12/7 - PM 55 minutes, round trip to 10 Spencer. I wanted to do some pickups on the way back but the legs didn't feel up to it. Still a bit off from Tuesday apparently. Other than that a rather ho-hum experience.

Fri 12/8 - PM 50 minutes incl. 6x800. Plan was for cruise intervals with 90 second recoveries, thinking of this as a broken up tempo run at least at the start anyway. Pace got quicker and the last rep was plainly a bit quicker than it should have been but at least the exuberance was contained to the last rep. Managed to negative split most of them. Didn't notice the recovery creeping down to 80 second range rather than 90. Overall felt controlled. Splits:

2:57.7 (88.0)
2:55.5 (84.6)
2:50.3 (77.8)
2:48.5 (80.1)
2:47.9 (78.8)
2:44.6

Sat 12/9 - AM 95 minutes easy, Area 51. Headed out the door as the predicted snowfall was getting going, continued to pick up intensity throughout. Still Finished up just as the accumulation was starting in earnest. Left hammie and glute stiff after the workout last night but felt better after a thorough round of stretching.

Sun 12/10 - AM 60 minutes easy, round trip to 10 Spencer. Same run as three days ago but with about half a foot of snow on the ground this time. Ran some of it along the rail trail which was passable if a bit of a trudge. Felt a familiar bit of a twinge in the right calf from the running on a slippery surface which will have to be watched going forward. Plenty of shoveling out today as well.