Mon 2/5 - PM 60 minutes easy.
Tue 2/6 - PM 50 minutes incl. 2x600, 4x200. Two days after running the whole workout at race pace I tried to go out and do a couple more 600s at race pace which was plainly a mistake. Still not recovered sufficiently from Sunday's effort. Alas this only became clear after the first repeat. In hindsight a mile at threshold pace followed by the glorified strides would have been a much more sensible choice.
Wed 2/7 - PM 55 minutes easy. Snowstorm led to an early dismissal from work which I celebrated by napping for almost 3 hours. Awoke in a confused daze. Snow was followed by rain which left the roads and sidewalks in predictably awful condition. Plenty of slush and large puddles, something of a nightmare.
Thu 2/8 - PM 65 minutes easy. Longest run of the week. Threw in some pickups near the end which felt terrible. Very cold after yesterday's horrible wintry mix which has left plenty of places resembling a hockey rink.
Fri 2/9 - PM 45 minutes, back and forth along the rail trail.
Sat 2/10 - PM 60 minutes incl. track mile. Two weeks after my previous attempt at this distance I went out and ran pretty much the same race, faster by less than a second. I had hoped to have gained some fitness over the intervening fortnight but whatever ground may have been gained in that department was surely erased by my continued folly with the poor sleep habits. By the time the weekend comes around I'm dragging ten tons of ass. More resigned than frustrated at this point. If nothing else I certainly know my current limit for the mile. The backward regression continues unabated.
Sun 2/11 - PM 60 minutes elliptigo. Brutal weather with cold and persistent rain which I tried to wait out without success. Just looking to do some kind of recovery effort after yesterday, in the end this took the form of riding the elliptigo. No pounding on the legs at least. Came close to taking a zero after taking a long nap in the afternoon. Late start as a result.
2/16/18
2/12/18
Week of 1/29-2/4
Mon 1/29 - PM 65 minutes easy.
Tue 1/30 - PM 65 minutes incl. 8x1000. Cruise reps with 1 minute recoveries. The plan was to do the first two in 3:40, then the next two in 3:35, then two @3:30 and finally the last two in 3:25. That pattern held through the first six but the final progression proved a bridge too far and I had to hold at 3:30 for the seventh rep before finishing off the workout with a 3:28. Overall a solid workout.
Wed. 1/31 - PM 55 minutes easy. Late start as usual.
Thu 2/1 - PM 60 minutes easy. Had hoped to go a bit longer.
Fri 2/2 - PM 30 minutes elliptigo. No time for anything more as I was pressed for time as it is. Quite cold and windy outside so staying indoors was a welcome respite.
Sat 2/3 - PM 65 minutes easy, back and forth along the rail trail mostly after starting out up Thompson to Sudbury Road. Not feeling terribly energetic after a day spent outside freezing my ass off. A brief nap helped a great deal to warm up at least. Workout gets pushed back a day, no chance to do it today. Cold.
Sun 2/4 - PM 50 minutes incl. 600, 800, 600 on the track. Short workout with long recoveries, 4.5-5 minutes in fact. Shooting for mile pace on each one. The 600s went in 1:48.8 and 1:47.7 which was good but the 800 was 2:27 which was disappointing. That extra lap made quite the difference apparently.
Tue 1/30 - PM 65 minutes incl. 8x1000. Cruise reps with 1 minute recoveries. The plan was to do the first two in 3:40, then the next two in 3:35, then two @3:30 and finally the last two in 3:25. That pattern held through the first six but the final progression proved a bridge too far and I had to hold at 3:30 for the seventh rep before finishing off the workout with a 3:28. Overall a solid workout.
Wed. 1/31 - PM 55 minutes easy. Late start as usual.
Thu 2/1 - PM 60 minutes easy. Had hoped to go a bit longer.
Fri 2/2 - PM 30 minutes elliptigo. No time for anything more as I was pressed for time as it is. Quite cold and windy outside so staying indoors was a welcome respite.
Sat 2/3 - PM 65 minutes easy, back and forth along the rail trail mostly after starting out up Thompson to Sudbury Road. Not feeling terribly energetic after a day spent outside freezing my ass off. A brief nap helped a great deal to warm up at least. Workout gets pushed back a day, no chance to do it today. Cold.
Sun 2/4 - PM 50 minutes incl. 600, 800, 600 on the track. Short workout with long recoveries, 4.5-5 minutes in fact. Shooting for mile pace on each one. The 600s went in 1:48.8 and 1:47.7 which was good but the 800 was 2:27 which was disappointing. That extra lap made quite the difference apparently.
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