Mon 9/25 - off. A bit of light jogging to and from the ballyard but I wouldn't call it a run of any notable length.Almost as hot today as it was yesterday.
Tue 9/26 - PM 65 minutes easy plus 15 minutes in Walden. Probably the last dip in the pond for the season barring another late season heat wave. Worth the trip over for sure.
Wed 9/27 - AM 25 minutes incl. 5k progression on the track. Truly a fool's errand, thought I'd get in a quick hitter before heading off to the kiddie meet and instead found myself roasting to death on the griddle of a high school track close to noontime on a despicably hot and sticky day. Should have stuck with the original plan to run an 8k cutdown starting at a more modest pace but thought I would one up myself by doing 2x5k instead. Realized at the 3k mark I wouldn't be doing a second one as in sticking to the planned pace numbers I was working way too hard in the swamp sauce conditions. All five kms were within a second of planned, starting at 3:55 and ending at 3:35, the whole thing in 18:42. In addition to being heat addled I was also undeniably tired from an unending and unyielding string of too late bedtimes. No more afternoon naps and this is how I respond, at a loss to understand it.
Thu 9/28 - PM 70 minutes easy, Area 51. It occurred to me that the refuge is back in play and has been for some time now in fact. Calf a bit stiff from yesterday.
Fri 9/29 - PM 35 minutes easy. Late start, shorter run than I would have liked.
Sat 9/30 - PM 30 minutes easy. Flat and fairly tired after a long day standing around in a field watching the kiddie races in a chilly rain.
Sun 10/1 - AM 85 minutes including half marathon. Water finding its own mediocre level. Felt tired and stiff-legged from the jump and it took the better part of 8 or 9 miles to feel any different, and by then exhaustion had set in and simply maintaining the pace was a chore. I fully expected an epic fade over the last 5k, and while that didn't quite happen I was stuck at around 6:10 pace from start to finish. Certainly the 2 hour pre-dawn car ride didn't help matters but that kind of thing hasn't been an excuse in the past. Course was mostly flat except for a few rollers on either side of the turnaround point. My reaction to those small hills suggested that if there was more roll on the course it would have gotten really ugly. Cool and dry, minimal breeze and excellent conditions overall. Splits:
6:09
6:03
6:06
5:55
6:08
6:15
6:12
6:11
6:01
6:11
6:25
6:09
6:16
10/3/17
9/27/17
Week of 9/18-9/24
Mon 9/18 - PM 45 minutes easy. Shuffling around Maynard with many stops for scrounging. Late start and feeling quite low energy.
Tue 9/19 - PM 65 minutes easy. Same idea as yesterday, only a little longer and in a different part of town, in this case Levittown. Still not feeling anything other than lethargic.
Wed 9/20 - off. Spent the afternoon at the kiddie meet in rather gloomy damp conditions but the worst of the predicted rain held off thankfully.
Thu 9/21 - AM 85 minutes incl. 6x2k, Lincoln woods. Two lappers around the field loop with 2.5 minute recoveries. The big workout day of the week if not the month. The original hope was to do 8 reps but a late start took care of that idea and I'm not sure I could have pulled it off regardless, having started out at a pace just a bit too quick for a session that long. Not as gloomy as the past couple of days but still fairly humid with gusty breezes. Alternated direction with each rep, mostly for the variety. Splits:
3:52/3:46
3:51/3:52
3:51/3:52
3:48/3:51
3:52/3:49
3:53/3:49
Not the least bit impressive but it got done.
Fri 9/22 - PM 70 minutes easy, Lincoln woods. Very relaxed run. Right calf tight after yesterday, what else is new. Still overcast and humid.
Sar 9/23 - AM 30 minutes very easy. Jogging with the kiddies before and after their workout around the field. 10 minutes then almost an hour of standing around then 20 more.
PM 45 minutes very easy. Puttered around Concord center.
Sun 9/24 - AM into PM 70 minutes incl. 5k road race. The noontime start of this race did no one any favors, as the weather finally broke yesterday with the sun reappearing after a four day absence. The humidity stuck around and this made for a slog of a day racing in temps in the mid 80s. Made a conscious effort to hold something back as I approached the mile mark after feeling like I was getting ahead of myself a bit. Reached the turnaround in 8:45 and made the return trip in 9 minutes or so. Despite this if the 2 mile split is to be believed I ran the same unimpressive even pace throughout. Of course, the likelihood is that he 2 mile marker was simply off. Feeling tired and somewhat flat which is no surprise given the late bedtimes I've been guilty of the past two nights. Mission accomplished nonetheless.
later PM 25 minutes very easy plus 18 minutes in Walden. As the day progressed and I left the city for the inland suburbs, temperatures rose to 90+ degrees which is just delightful at this time of year. Sweating simply sitting in the shade. Getting in the water was sweet relief. Legs feeling heavy and stiff after the effort earlier in the day.
Tue 9/19 - PM 65 minutes easy. Same idea as yesterday, only a little longer and in a different part of town, in this case Levittown. Still not feeling anything other than lethargic.
Wed 9/20 - off. Spent the afternoon at the kiddie meet in rather gloomy damp conditions but the worst of the predicted rain held off thankfully.
Thu 9/21 - AM 85 minutes incl. 6x2k, Lincoln woods. Two lappers around the field loop with 2.5 minute recoveries. The big workout day of the week if not the month. The original hope was to do 8 reps but a late start took care of that idea and I'm not sure I could have pulled it off regardless, having started out at a pace just a bit too quick for a session that long. Not as gloomy as the past couple of days but still fairly humid with gusty breezes. Alternated direction with each rep, mostly for the variety. Splits:
3:52/3:46
3:51/3:52
3:51/3:52
3:48/3:51
3:52/3:49
3:53/3:49
Not the least bit impressive but it got done.
Fri 9/22 - PM 70 minutes easy, Lincoln woods. Very relaxed run. Right calf tight after yesterday, what else is new. Still overcast and humid.
Sar 9/23 - AM 30 minutes very easy. Jogging with the kiddies before and after their workout around the field. 10 minutes then almost an hour of standing around then 20 more.
PM 45 minutes very easy. Puttered around Concord center.
Sun 9/24 - AM into PM 70 minutes incl. 5k road race. The noontime start of this race did no one any favors, as the weather finally broke yesterday with the sun reappearing after a four day absence. The humidity stuck around and this made for a slog of a day racing in temps in the mid 80s. Made a conscious effort to hold something back as I approached the mile mark after feeling like I was getting ahead of myself a bit. Reached the turnaround in 8:45 and made the return trip in 9 minutes or so. Despite this if the 2 mile split is to be believed I ran the same unimpressive even pace throughout. Of course, the likelihood is that he 2 mile marker was simply off. Feeling tired and somewhat flat which is no surprise given the late bedtimes I've been guilty of the past two nights. Mission accomplished nonetheless.
later PM 25 minutes very easy plus 18 minutes in Walden. As the day progressed and I left the city for the inland suburbs, temperatures rose to 90+ degrees which is just delightful at this time of year. Sweating simply sitting in the shade. Getting in the water was sweet relief. Legs feeling heavy and stiff after the effort earlier in the day.
9/22/17
Week of 9/11-9/17
Mon 9/11 - off. Squeezed by practice and then the team's spike night which I didn't have to rush to in hindsight.
Tue 9/12 - PM 65 minutes plus 18 minutes in Walden. Sticky conditions under overcast skies. Water has cooled off some.
Wed 9/13 - PM 40 minutes easy. Too flat to do anything other than jog down to track road via the rail trail and then back through the outskirts of Area 51. Took a good 25 minutes for hamstring to feel less stiff and pinched. Hot and a bit humid.
Thu 9/14 - PM 60 minutes incl. 2(4x1000). Another instance of turning laps in the dark. Happily, the hamstring held up, although the right calf got tighter and tighter. The idea with the reps was to start slow and gradually pick up the pace. All the reps were negative split but the pace transitions maybe not as sharply defined as I had originally intended. 200 jog between reps, 3.5 minutes between sets. Splits:
3:45.2 (59.4)
3:41.9 (62.8)
3:42.8 (61.6)
3:40.8
3:40.1 (60)
3:40.0 (65)
3:39.5 (66.3)
3:38.2
Very humid after a hot sticky day.
Fri 9/15 - PM 70 minutes easy, Lincoln woods. Took the most direct route possible to the visitor center at the pond and then on to CCHS before turning back and making the return trip on trails. Right calf more tweaked than I would like after yesterday. Left hamstring sore but it's been worse after less in the recent past. Humid.
Sat 9/16 - PM 70 minutes incl. 12k progression. Longfellow loop. The original plan was for this to be a four lapper but I didn't crawl out of bed until the time I had promised myself I would be heading out the door. By the time I had eaten breakfast and got my shit together it was too late to start with climbing sun and temperatures. Spent the balance of the late morning and afternoon stuck in errand hell, with the lawn needing to be mowed as well. This forced me out the door in the late afternoon feeling a bit flat from the get go. The pace on the first lap felt harder than it should have for how slow it was. Overdid it a bit early in the second lap, but able to get the pace down to a reasonable level for the last lap. Overall a faster speed than the 15k a few weeks back but still nothing worth writing home about. Splits:
6:31/6:34/3:04
6:15/6:18/3:00
6:03/6:04/2:51
Still quite warm and a bit sticky even as the sun was setting. Went from the cooldown directly into pushing the lawnmower around the yard.
Tue 9/12 - PM 65 minutes plus 18 minutes in Walden. Sticky conditions under overcast skies. Water has cooled off some.
Wed 9/13 - PM 40 minutes easy. Too flat to do anything other than jog down to track road via the rail trail and then back through the outskirts of Area 51. Took a good 25 minutes for hamstring to feel less stiff and pinched. Hot and a bit humid.
Thu 9/14 - PM 60 minutes incl. 2(4x1000). Another instance of turning laps in the dark. Happily, the hamstring held up, although the right calf got tighter and tighter. The idea with the reps was to start slow and gradually pick up the pace. All the reps were negative split but the pace transitions maybe not as sharply defined as I had originally intended. 200 jog between reps, 3.5 minutes between sets. Splits:
3:45.2 (59.4)
3:41.9 (62.8)
3:42.8 (61.6)
3:40.8
3:40.1 (60)
3:40.0 (65)
3:39.5 (66.3)
3:38.2
Very humid after a hot sticky day.
Fri 9/15 - PM 70 minutes easy, Lincoln woods. Took the most direct route possible to the visitor center at the pond and then on to CCHS before turning back and making the return trip on trails. Right calf more tweaked than I would like after yesterday. Left hamstring sore but it's been worse after less in the recent past. Humid.
Sat 9/16 - PM 70 minutes incl. 12k progression. Longfellow loop. The original plan was for this to be a four lapper but I didn't crawl out of bed until the time I had promised myself I would be heading out the door. By the time I had eaten breakfast and got my shit together it was too late to start with climbing sun and temperatures. Spent the balance of the late morning and afternoon stuck in errand hell, with the lawn needing to be mowed as well. This forced me out the door in the late afternoon feeling a bit flat from the get go. The pace on the first lap felt harder than it should have for how slow it was. Overdid it a bit early in the second lap, but able to get the pace down to a reasonable level for the last lap. Overall a faster speed than the 15k a few weeks back but still nothing worth writing home about. Splits:
6:31/6:34/3:04
6:15/6:18/3:00
6:03/6:04/2:51
Still quite warm and a bit sticky even as the sun was setting. Went from the cooldown directly into pushing the lawnmower around the yard.
9/12/17
Week of 9/4-9/10
Mon 9/4 - PM 40 minutes easy plus 15 minutes in Walden. Took the kiddies for a tour of the trails and into the pond as well. The time in the pond reminded me of how much I miss the place and aquajogging in general. Went as smoothly as possible but still plenty of stops. Picked up the pace dramatically on the return trip heading down rt. 126, this surge lasted all of five minutes. Legs felt as good as I could have hoped.
Tue 9/5 - PM 100 minutes very easy. Slow putter from Wayland HS via route 27 and then Water Row, Newbridge, and Morse to Levittown. A slog from start to finish, not the run I had in mind but after needing to return to the school the CH offered to drop me off so I could run back. Very tired after getting to bed way too late last night following the ballgame. Hamstring felt like garbage, took a longish break at Featherland to do some compressions on it. Disgusting humidity.
Wed 9/6 - PM 30 minutes easy. Utterly flat after two nights in a row of staying up far too late. In theory today was the day to try doing something at least a little bit uptempo but it wasn't happening. Gave up on that idea and went for an easy putter instead.
Thu 9/7 - PM 60 minutes incl. 8k cutdown on the track. Thankfully feeling less exhausted than yesterday. After a somewhat aimless warmup jog started at the scintillating pace of just under 1:45/lap and aimed to cut it down from there. Under control, although breathing heavier than I'd like the last few laps. Splits of 4:14/4:08/4:02/3:57/3:53/3:50/3:43/3:37 so if nothing else, the pace did progress throughout. 31:25 total, on the planned schedule it would have been 31:40 but shaved a few seconds off each km.
Fri 9/8 - PM 75 minutes easy, Lincoln woods. Escaped after practice to get some time on the trails. Hoping not to feel too flat but I was plenty flat nonetheless.
Sat 9/9 - PM 40 minutes easy. After spending the morning and early afternoon at the first kiddie meet of the season in NBPT, too tired to do much of anything until it was too late for the planned elliptigo ride. Wound up doing a relatively short run around town, felt reasonably good. Cool conditions.
Sun 9/10 - AM 45 minutes incl. 5k race. Second visit to Peddocks Island for the race around the remains of Fort Andrews. Without doubt the least competitive event I've ever done, not that I'm complaining at all. Not quite as tired as I have been lately but still laboring under a heavy burden of fatigue in general. Warmup curtailed by the fact the boat dropped us off 30 minutes before the start. Ran the loop once to reacquaint myself with the twists and turns. Ran it backwards as a cooldown with various stops to check out the sights. Some tugging from the left hamstring but my sense is it's getting better. Excellent conditions, sunny but not hot and dry unlike last year's apocalyptic rains.
Tue 9/5 - PM 100 minutes very easy. Slow putter from Wayland HS via route 27 and then Water Row, Newbridge, and Morse to Levittown. A slog from start to finish, not the run I had in mind but after needing to return to the school the CH offered to drop me off so I could run back. Very tired after getting to bed way too late last night following the ballgame. Hamstring felt like garbage, took a longish break at Featherland to do some compressions on it. Disgusting humidity.
Wed 9/6 - PM 30 minutes easy. Utterly flat after two nights in a row of staying up far too late. In theory today was the day to try doing something at least a little bit uptempo but it wasn't happening. Gave up on that idea and went for an easy putter instead.
Thu 9/7 - PM 60 minutes incl. 8k cutdown on the track. Thankfully feeling less exhausted than yesterday. After a somewhat aimless warmup jog started at the scintillating pace of just under 1:45/lap and aimed to cut it down from there. Under control, although breathing heavier than I'd like the last few laps. Splits of 4:14/4:08/4:02/3:57/3:53/3:50/3:43/3:37 so if nothing else, the pace did progress throughout. 31:25 total, on the planned schedule it would have been 31:40 but shaved a few seconds off each km.
Fri 9/8 - PM 75 minutes easy, Lincoln woods. Escaped after practice to get some time on the trails. Hoping not to feel too flat but I was plenty flat nonetheless.
Sat 9/9 - PM 40 minutes easy. After spending the morning and early afternoon at the first kiddie meet of the season in NBPT, too tired to do much of anything until it was too late for the planned elliptigo ride. Wound up doing a relatively short run around town, felt reasonably good. Cool conditions.
Sun 9/10 - AM 45 minutes incl. 5k race. Second visit to Peddocks Island for the race around the remains of Fort Andrews. Without doubt the least competitive event I've ever done, not that I'm complaining at all. Not quite as tired as I have been lately but still laboring under a heavy burden of fatigue in general. Warmup curtailed by the fact the boat dropped us off 30 minutes before the start. Ran the loop once to reacquaint myself with the twists and turns. Ran it backwards as a cooldown with various stops to check out the sights. Some tugging from the left hamstring but my sense is it's getting better. Excellent conditions, sunny but not hot and dry unlike last year's apocalyptic rains.
8/29/17
Week of 8/28-9/3
Mon 8/28 - 85 minutes elliptigo arc. Headed for the hills of Weston near Highland Ave, over to Natick briefly as well. Yesterday's effort left its mark on the left hamstring/glute area, which feels frayed and weak overall. Rolled on it last night and rolled on it again tonight which helped some. The underlying damage remains unmistakable, and not as healed as I had deluded myself into thinking it was. Warm but not hot and dry once again.
Tue 8/29 - 55 minutes easy incl. 6 trips up and down Garfield Road at the end. Left hamstring/glute area tweaked from Sunday and I felt it all day. Not pleasant, and the ongoing woes relating to it suggest that it's damaged a bit more than I'd care to admit. Exhaustion starting to sink in already a mere 5 days of practice into the coaching season.
Wed 8/30 - PM 65 minutes elliptigo arc. Framingham/Sudbury including a trip down Water Row. Glad to have this thing to work out on as running didn't hold much appeal. Dry and cool conditions.
Thu 8/31 - PM 40 minutes incl. short track reps. Super late start after getting home exhausted following kiddie practice that went forever, again. Jogged up the road to the track and dragged myself through 8x100, 8x150, 4x200, and 8x100. Left hammie feeling stuck at the outset, loosened up somewhat by the middle portion, and then started feeling fatigued by the end. Remains the single biggest impediment (among many) to getting any worthwhile training done. Another cool and dry day.
Fri 9/1- PM 70 minutes elliptigo arc. Out and back from the high school to Walden Pond and back, with a slightly out of the way route on the way there. Feeling quite tired overall after a long week but able to muster up the energy for spin down the road. Left hammie feels quite stuck from yesterday.
Sat 9/2 - off. Not a planned zero, only time to get in a run was in the morning and I frittered away that opportunity. Trip across the state after that.
Sun 9/3 - AM 70 minutes incl. uphill road race. Another disappointing flat tired effort, feeling fatigued from the moment the gun went off. Finished with the usual fatigue headache. Not able to tackle an event such as this with as little as I've been sleeping of late, never mind the ongoing issues with the leg and trying to establish some kind of fitness. As an added reminder that the universe can be kind of a dick, heavy rain and wind arrived just ahead of the start of the race. This made for an especially miserable experience. Ordinarily some consolation would have come from hanging out at the summit with the CH and perhaps hiking to a nearby waterfall but no one in their right mind was doing that today. While this event has a strong nostalgic appeal given how many times I've done it and done reasonably well, it seems those days are behind me and it seems likely I'll give it a rest going forward.
Tue 8/29 - 55 minutes easy incl. 6 trips up and down Garfield Road at the end. Left hamstring/glute area tweaked from Sunday and I felt it all day. Not pleasant, and the ongoing woes relating to it suggest that it's damaged a bit more than I'd care to admit. Exhaustion starting to sink in already a mere 5 days of practice into the coaching season.
Wed 8/30 - PM 65 minutes elliptigo arc. Framingham/Sudbury including a trip down Water Row. Glad to have this thing to work out on as running didn't hold much appeal. Dry and cool conditions.
Thu 8/31 - PM 40 minutes incl. short track reps. Super late start after getting home exhausted following kiddie practice that went forever, again. Jogged up the road to the track and dragged myself through 8x100, 8x150, 4x200, and 8x100. Left hammie feeling stuck at the outset, loosened up somewhat by the middle portion, and then started feeling fatigued by the end. Remains the single biggest impediment (among many) to getting any worthwhile training done. Another cool and dry day.
Fri 9/1- PM 70 minutes elliptigo arc. Out and back from the high school to Walden Pond and back, with a slightly out of the way route on the way there. Feeling quite tired overall after a long week but able to muster up the energy for spin down the road. Left hammie feels quite stuck from yesterday.
Sat 9/2 - off. Not a planned zero, only time to get in a run was in the morning and I frittered away that opportunity. Trip across the state after that.
Sun 9/3 - AM 70 minutes incl. uphill road race. Another disappointing flat tired effort, feeling fatigued from the moment the gun went off. Finished with the usual fatigue headache. Not able to tackle an event such as this with as little as I've been sleeping of late, never mind the ongoing issues with the leg and trying to establish some kind of fitness. As an added reminder that the universe can be kind of a dick, heavy rain and wind arrived just ahead of the start of the race. This made for an especially miserable experience. Ordinarily some consolation would have come from hanging out at the summit with the CH and perhaps hiking to a nearby waterfall but no one in their right mind was doing that today. While this event has a strong nostalgic appeal given how many times I've done it and done reasonably well, it seems those days are behind me and it seems likely I'll give it a rest going forward.
Week of 8/21-8/27
Mon 8/21 - PM 50 minutes elliptigo arc plus 20 minutes easy and 15 minutes in Walden. Late start cut the overall length of the workout short. Had supreme difficulty waking up from the afternoon nap.
Tue 8/22 - PM 40 minutes very easy plus 18 minutes in Walden. Felt absolutely horrible when time came to run, after a 2+ hour appointment wiped out any time for a nap after work. Desperately tired as a result, and the steambath conditions didn't help any. So tired my head hurt.
Wed 8/23 - PM 50 minutes plus 18 minutes in Lake Cochituate. Feeling much better than yesterday after something resembling a decent night's rest. Much nicer weather than yesterday also helped, sunny and dry with a crisp breeze. That breeze made for some heavy chop on the water though, as the lake is less protected and more of a fetch than the pond. With the start of kiddie practice tomorrow I think I may have taken my last weekday afternoon nap for a good long while.
Thu 8/24 - PM 60 minutes incl. 10x100 (100 jog) and 10x150 (50 walk) on the track. All I could manage after a 12 hour day. Feeling a twinge in the piriformis/hamstring area but surprisingly enough it loosened up some as I was doing the reps on the track. Not timing anything for this type of "work" at this point. Feeling vaguely febrile after a long day with the afternoon spent under a hot sun.
Fri 8/25 - PM 75 minutes elliptigo arc. Mostly in Framingham including a climb up Edmands Road. Feeling less tired. Very nice day for being outside, cooler than yesterday.
Sat 8/26 - PM 50 minutes elliptigo arc plus 20 minutes easy and 18 minutes in Walden. I had thought I would get some exercise in the morning after kiddie practice, but when kiddie practice didn't end until noon that went by the boards. Waited until later in the afternoon, another nice day.
Sun 8/27 - AM 85 minutes incl. 15k progression run, Longfellow loop. In a big twist I tracked km splits not miles. Thought I would start at a very reasonable (slow) pace and tick it down km by km, in reality I started out a bit quicker than that pace and wound up running each lap at about the same pace overall. Overall pace not at all impressive but it was more of an actual progression than almost anything I've done on this loop in the past, so there's that. Original plan was the full four laps and 16k, however upon embarking upon the fourth time around the loop what had been manageable rapidly became much less so. Splits:
4:13/4:15/4:14/3:59
4:04/4:01/4:04/3:54
3:53/3:54/3:57/3:42
3:50/3:48/3:53
Another sparkler of a day, third in a row. Very dry conditions in fact.
Tue 8/22 - PM 40 minutes very easy plus 18 minutes in Walden. Felt absolutely horrible when time came to run, after a 2+ hour appointment wiped out any time for a nap after work. Desperately tired as a result, and the steambath conditions didn't help any. So tired my head hurt.
Wed 8/23 - PM 50 minutes plus 18 minutes in Lake Cochituate. Feeling much better than yesterday after something resembling a decent night's rest. Much nicer weather than yesterday also helped, sunny and dry with a crisp breeze. That breeze made for some heavy chop on the water though, as the lake is less protected and more of a fetch than the pond. With the start of kiddie practice tomorrow I think I may have taken my last weekday afternoon nap for a good long while.
Thu 8/24 - PM 60 minutes incl. 10x100 (100 jog) and 10x150 (50 walk) on the track. All I could manage after a 12 hour day. Feeling a twinge in the piriformis/hamstring area but surprisingly enough it loosened up some as I was doing the reps on the track. Not timing anything for this type of "work" at this point. Feeling vaguely febrile after a long day with the afternoon spent under a hot sun.
Fri 8/25 - PM 75 minutes elliptigo arc. Mostly in Framingham including a climb up Edmands Road. Feeling less tired. Very nice day for being outside, cooler than yesterday.
Sat 8/26 - PM 50 minutes elliptigo arc plus 20 minutes easy and 18 minutes in Walden. I had thought I would get some exercise in the morning after kiddie practice, but when kiddie practice didn't end until noon that went by the boards. Waited until later in the afternoon, another nice day.
Sun 8/27 - AM 85 minutes incl. 15k progression run, Longfellow loop. In a big twist I tracked km splits not miles. Thought I would start at a very reasonable (slow) pace and tick it down km by km, in reality I started out a bit quicker than that pace and wound up running each lap at about the same pace overall. Overall pace not at all impressive but it was more of an actual progression than almost anything I've done on this loop in the past, so there's that. Original plan was the full four laps and 16k, however upon embarking upon the fourth time around the loop what had been manageable rapidly became much less so. Splits:
4:13/4:15/4:14/3:59
4:04/4:01/4:04/3:54
3:53/3:54/3:57/3:42
3:50/3:48/3:53
Another sparkler of a day, third in a row. Very dry conditions in fact.
8/21/17
Week of 8/14-8/20
Mon 8/14 - PM 75 minutes easy plus 18 minutes in Walden. Never really got going the way I had hoped to, not feeling particularly energetic. Right adductor not as stiff as it was yesterday. Humid
Tue 8/15 - off. Slept through the narrow window of opportunity in the afternoon.
Wed 8/16 - PM 60 minutes elliptigo arc plus 20 minutes in Walden. Got started late enough that I had to go directly to the pond on the bike and then directly into the water. Tires a bit underinflated which made for a slog of a ride with unnecessary resistance. Sunny and warm.
Thu 8/17 - PM 50 minutes elliptigo arc plus 20 minutes easy and 15 minutes in Walden. Right calf feeling tight at times, unwelcome and unexpected.
Fri 8/18 - PM 65 minutes very easy plus 18 minutes in Walden. Disgustingly humid and very tired, a combination that made for a dull slog of a run in the woods.
Sat 8/19 - AM 55 minutes elliptigo arc, 8k progression on track. Rode over to Emerson Field and ran 8k on just over 33 minutes. As the overall time suggests this was far, far from impressive but one has to start somewhere after months of "just jogging" with the occasional race thrown in. Kilo splits of 4:25, 4:20, 4:18, 4:12, 4:08, 4:01, 3:54, and 3:45. The idea being to start slowly enough that the pace could be picked up gradually throughout without stalling out, and this was achieved. In fact the pace was quite controlled until the last 2k when I started breathing harder. All the laps around the track left the calf feeling more tweaked than I would like. Overcast conditions which kept the temp down enough, the cloud cover broke on the ride back, it would have been a tough ask to do the same run in the sun. Still warm and fairly muggy.
Sun 8/20 - AM 60 minutes elliptigo arc plus 35 minutes easy and 15 minutes in Walden. Still some stiffness in the right calf from yesterday but the left hamstring feels better than I thought it would have. Overall moving a bit better than expected given the early start (early a relative term). Drier air than the past few days but hot.
Tue 8/15 - off. Slept through the narrow window of opportunity in the afternoon.
Wed 8/16 - PM 60 minutes elliptigo arc plus 20 minutes in Walden. Got started late enough that I had to go directly to the pond on the bike and then directly into the water. Tires a bit underinflated which made for a slog of a ride with unnecessary resistance. Sunny and warm.
Thu 8/17 - PM 50 minutes elliptigo arc plus 20 minutes easy and 15 minutes in Walden. Right calf feeling tight at times, unwelcome and unexpected.
Fri 8/18 - PM 65 minutes very easy plus 18 minutes in Walden. Disgustingly humid and very tired, a combination that made for a dull slog of a run in the woods.
Sat 8/19 - AM 55 minutes elliptigo arc, 8k progression on track. Rode over to Emerson Field and ran 8k on just over 33 minutes. As the overall time suggests this was far, far from impressive but one has to start somewhere after months of "just jogging" with the occasional race thrown in. Kilo splits of 4:25, 4:20, 4:18, 4:12, 4:08, 4:01, 3:54, and 3:45. The idea being to start slowly enough that the pace could be picked up gradually throughout without stalling out, and this was achieved. In fact the pace was quite controlled until the last 2k when I started breathing harder. All the laps around the track left the calf feeling more tweaked than I would like. Overcast conditions which kept the temp down enough, the cloud cover broke on the ride back, it would have been a tough ask to do the same run in the sun. Still warm and fairly muggy.
Sun 8/20 - AM 60 minutes elliptigo arc plus 35 minutes easy and 15 minutes in Walden. Still some stiffness in the right calf from yesterday but the left hamstring feels better than I thought it would have. Overall moving a bit better than expected given the early start (early a relative term). Drier air than the past few days but hot.
Subscribe to:
Posts (Atom)