Mon 12/18 - PM 60 minutes easy
Tue 12/19 - PM 50 minutes incl. 8x300. I had hopes of doing 10 reps (high end of the suggested range) but the slower split on the 7th repeat convinced me otherwise. That and the very late start. Mostly quite consistent, avoided straining or tying up. Shooting for around 54 as a goal on each with 90 second recoveries. Splits:
54.0 (93.4) 53.4 (96.3) 53.8 (94) 53.8 (93) 53.5 (92.3) 53.7 (94.1) 54.3 (92.4) 52.9
Wed 12/20 -PM 50 minutes easy
Thu 12/21 - PM 55 minutes easy
Fri 12/22 - PM 55 minutes incl. 2x3k. Broken tempo/progression, although I got a bit ahead of myself on the first rep which left me short on the second one. Mostly controlled other than that. Splits:
3:38.5/3:34/3:24.1 - 10:36.7
3R
3:35/3:34/3:28.7 - 10:37.8
Sat 12/23 - AM 80 minutes easy, Area 51. Probably the last time I'll be able to run for any length of time on the trails of the refuge. Snow followed by freezing rain leaving a glaze of ice on everything, which got progressively worse as the morning went on. Later start than I would have liked.
Sun 12/24 - AM 40 minutes very easy, puttering around Mystic with the CH. Up and around some woods perched on a hill before giving up on that and going flat next to the river for a time even though it was a bit breezy out in the open. Ground completely dry which couldn't be more different from the way things are back home. PM 45 minutes easy, back in Maynard where the conditions underfoot could hardly be worse. Ice everywhere. It's going to be a long winter.
1/2/18
12/20/17
Week of 12/11-12/17
Mon 12/11 - PM 55 minutes easy.
Tue 12/12 - PM 50 minutes incl. 6x400. For once, discretion was the better part of valor and I chose the low end of the suggested range of reps for this session. Slightly longer recoveries (just under 2 minutes) than what I would normally do but of course this allowed me to do them faster as well. Splits of 73.6, 73.1, 73.6, 72.8, 72.4, 72.7.
Wed 12/13 - PM 60 minutes easy.
Thu 12/14 - PM 50 minutes easy. Wanted to do some pickups near the end but the hamstrings weren't feeling up to it. Cold and windy.
Fri 12/15 - PM 60 mimutes incl. 5x1200. Short rest of just under a minute made for a broken tempo type effort. Not much of a sense of what pace was appropriate but figured it out fairly quickly. Overall felt quite controlled, other than the last one when I got a bit ahead of myself esp. the last lap.
4:19.7 (56)
4:16.9 (56)
4:15.3 (57)
4:13.5 (57)
4:10.3
Sat 12/16 - off. I had planned to do a run in the evening but after spending the entire day in the city with a good chunk of it walking around outside I was too pooped and it was too late by the time we got home.
Sun 12/17 - AM 50 minutes easy, TJ run. Legs stiff, quite cold but thankfully not very windy. PM 40 minutes, quicker than the morning run but not terribly fast.
Tue 12/12 - PM 50 minutes incl. 6x400. For once, discretion was the better part of valor and I chose the low end of the suggested range of reps for this session. Slightly longer recoveries (just under 2 minutes) than what I would normally do but of course this allowed me to do them faster as well. Splits of 73.6, 73.1, 73.6, 72.8, 72.4, 72.7.
Wed 12/13 - PM 60 minutes easy.
Thu 12/14 - PM 50 minutes easy. Wanted to do some pickups near the end but the hamstrings weren't feeling up to it. Cold and windy.
Fri 12/15 - PM 60 mimutes incl. 5x1200. Short rest of just under a minute made for a broken tempo type effort. Not much of a sense of what pace was appropriate but figured it out fairly quickly. Overall felt quite controlled, other than the last one when I got a bit ahead of myself esp. the last lap.
4:19.7 (56)
4:16.9 (56)
4:15.3 (57)
4:13.5 (57)
4:10.3
Sat 12/16 - off. I had planned to do a run in the evening but after spending the entire day in the city with a good chunk of it walking around outside I was too pooped and it was too late by the time we got home.
Sun 12/17 - AM 50 minutes easy, TJ run. Legs stiff, quite cold but thankfully not very windy. PM 40 minutes, quicker than the morning run but not terribly fast.
12/11/17
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.
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.
Week of 11/27-12/3
Mon 11/27 - PM 50 minutes easy. Back and forth a couple of times on a scrounging expedition.
Tue 11/28 - PM 65 minutes easy, Levittown. All over and back and forth on a fairly epic scrounging run. Pace remained mostly low key throughout.
Wed 11/29 - PM 55 minutes incl. 3 (400-300-200-100). 300-200-100 recoveries to make each full set the even four laps around, with ten minutes between the start of each consecutive set. Revisiting the same workout from six weeks ago. At that time it was a somewhat terrifying plunge into the unknown after many months of not doing anything at a higher speed on the track. The numbers were encouraging overall and showed some signs of progress in fitness which is always nice to see. Still lacking in anything approximating a top end of turnover. While chilly, the lack of wind helped make things go smoothly as well. Splits:
74.3 (82.9) 57.6 (58.0) 37.5 (29.2) 18.6 - 5:58.1
75.5 (84.6) 55.9 (60.0) 36.8 (30.5) 18.3 - 6:01.6
73.2 (84.1) 55.8 (58.5) 36.8 (28.7) 18.3 - 5:55.4
Thu 11/30 - PM hamstring and piriformis are sore from yesterday, as I knew they would be.
Fri 12/1 - PM 45 minutes easy, Area 51. Later start than I would have liked. Hammie/glute feeling somewhat better than yesterday. Something of a tummyache.
Sat 12/2 - AM 65 minutes incl. 5k road race. Final sandbagging expedition of 2017, and successful if not particularly impressive. Which describes most of my road racing for the year in fact. Tummyache from last night turned into stomach issues this morning with multiple visits to the toilet before the race started. Course included one rather steep hill a little after the 400m mark, then flattened out until the mile mark when it went down the other side and back along mostly flat terrain with a bit of a gentle incline in the third mile. My place in the standings was secured by about the 3 minute mark and after that it was hard to resist the temptation to put it on autopilot the rest of the way even though I had wanted to get a fitness check out of this effort. The course didn't really lend itself to that however. Cold but thankfully not too windy. Wandering cooldown around downtown Clinton.
Sun 12/3 - AM 65 minutes incl. 15k threshold effort. The hair of the dog for sure and the last thing I needed after yesterday's effort and feeling under-rested the past few days. Agreed to fill on on a leg of this road relay as a favor and was told I could go as easily as I wanted but unable to contain the competitive juices and went at a controlled but still to hard clip from the get-go. Didn't see a mile marker until mile 3, from there I was fairly consistent in hitting around 6:30 but it sure felt a lot harder than that. Realized by halfway that I had bitten off more than I could chew but soldiered on despite there being no reason for it. Except to get off the graceless stretch of road where the race was being held. Fully exhausted by the time I got home. Long weekend.
Tue 11/28 - PM 65 minutes easy, Levittown. All over and back and forth on a fairly epic scrounging run. Pace remained mostly low key throughout.
Wed 11/29 - PM 55 minutes incl. 3 (400-300-200-100). 300-200-100 recoveries to make each full set the even four laps around, with ten minutes between the start of each consecutive set. Revisiting the same workout from six weeks ago. At that time it was a somewhat terrifying plunge into the unknown after many months of not doing anything at a higher speed on the track. The numbers were encouraging overall and showed some signs of progress in fitness which is always nice to see. Still lacking in anything approximating a top end of turnover. While chilly, the lack of wind helped make things go smoothly as well. Splits:
74.3 (82.9) 57.6 (58.0) 37.5 (29.2) 18.6 - 5:58.1
75.5 (84.6) 55.9 (60.0) 36.8 (30.5) 18.3 - 6:01.6
73.2 (84.1) 55.8 (58.5) 36.8 (28.7) 18.3 - 5:55.4
Thu 11/30 - PM hamstring and piriformis are sore from yesterday, as I knew they would be.
Fri 12/1 - PM 45 minutes easy, Area 51. Later start than I would have liked. Hammie/glute feeling somewhat better than yesterday. Something of a tummyache.
Sat 12/2 - AM 65 minutes incl. 5k road race. Final sandbagging expedition of 2017, and successful if not particularly impressive. Which describes most of my road racing for the year in fact. Tummyache from last night turned into stomach issues this morning with multiple visits to the toilet before the race started. Course included one rather steep hill a little after the 400m mark, then flattened out until the mile mark when it went down the other side and back along mostly flat terrain with a bit of a gentle incline in the third mile. My place in the standings was secured by about the 3 minute mark and after that it was hard to resist the temptation to put it on autopilot the rest of the way even though I had wanted to get a fitness check out of this effort. The course didn't really lend itself to that however. Cold but thankfully not too windy. Wandering cooldown around downtown Clinton.
Sun 12/3 - AM 65 minutes incl. 15k threshold effort. The hair of the dog for sure and the last thing I needed after yesterday's effort and feeling under-rested the past few days. Agreed to fill on on a leg of this road relay as a favor and was told I could go as easily as I wanted but unable to contain the competitive juices and went at a controlled but still to hard clip from the get-go. Didn't see a mile marker until mile 3, from there I was fairly consistent in hitting around 6:30 but it sure felt a lot harder than that. Realized by halfway that I had bitten off more than I could chew but soldiered on despite there being no reason for it. Except to get off the graceless stretch of road where the race was being held. Fully exhausted by the time I got home. Long weekend.
12/7/17
Week of 11/20-11/26
Mon 11/20 - PM 65 minutes easy, Area 51.
Tue 11/21 - PM 40 minutes easy, Wayland. Stumbling in the dark along the aqueduct before returning to the school along Stonebridge. Finished up with strides on the turf field, hamstring stuck the whole while.
Wed 11/22 - PM 45 minutes easy, Area 51. Lots of rain during the day made for sloppy conditions underfoot.
Thu 11/23 - AM 65 minutes incl. 5k cross country race. Another visit to Maudslay which is worth the early wake up call and trip. Cold but not terribly windy. Thought I was going to get worked over by the local competition (who it turns out has aged out to the next bracket anyway) after he rolled by me between 1 and 1.5 miles. Hung in there and was able to put him away on the final climb back up to the finish. Yesterday's rain made for some mucky spots, while other areas were frozen solid as a brick. Cooldown with the CH.
Fri 11/24 - PM 50 minutes easy
Sat 11/25 - PM 70 minutes easy, Area 51.
Sun 11/26 - AM 55 minutes incl. 7k cutdown on the track. Original plan was to go longer and do it on the Longfellow loop but both of those things went by the boards. Overall feeling of flatness had a lot to do with the curtailing of this, as well as starting out too quick. Windy conditions didn't help any. Last five laps felt a lot harder than what the watch was saying. Splits by km:
3:52.3
3:51.4
3:49.5
3:46.7
3:45.9
3:42.8
3:38.9
Tue 11/21 - PM 40 minutes easy, Wayland. Stumbling in the dark along the aqueduct before returning to the school along Stonebridge. Finished up with strides on the turf field, hamstring stuck the whole while.
Wed 11/22 - PM 45 minutes easy, Area 51. Lots of rain during the day made for sloppy conditions underfoot.
Thu 11/23 - AM 65 minutes incl. 5k cross country race. Another visit to Maudslay which is worth the early wake up call and trip. Cold but not terribly windy. Thought I was going to get worked over by the local competition (who it turns out has aged out to the next bracket anyway) after he rolled by me between 1 and 1.5 miles. Hung in there and was able to put him away on the final climb back up to the finish. Yesterday's rain made for some mucky spots, while other areas were frozen solid as a brick. Cooldown with the CH.
Fri 11/24 - PM 50 minutes easy
Sat 11/25 - PM 70 minutes easy, Area 51.
Sun 11/26 - AM 55 minutes incl. 7k cutdown on the track. Original plan was to go longer and do it on the Longfellow loop but both of those things went by the boards. Overall feeling of flatness had a lot to do with the curtailing of this, as well as starting out too quick. Windy conditions didn't help any. Last five laps felt a lot harder than what the watch was saying. Splits by km:
3:52.3
3:51.4
3:49.5
3:46.7
3:45.9
3:42.8
3:38.9
11/30/17
Week of 11/13-11/19
Mon 11/13 - PM 55 minutes easy. Scrounging run.
Tue 11/14 - PM 50 minutes incl. 3x200, 2x300, 500, 2x300, 3x200. 300 jog between each repeat, i.e. just under 90 seconds. On the plus side, the left thigh/butt held together fairly well and the splits got marginally faster toward the end. Alas, said splits were quite unimpressive. Chilly but not a breath of wind which I greatly appreciated. Splits:
37.8 (85.8) 38.9 (86.6) 39.0 (83.7)
59.0 (83.8) 58.9 (85.5)
1:39.7 (83.6)
57.8 (84.6) 58.5 (85.7)
38.2 (86.6) 37.9 (87.1) 37.3 (92.4)
Wed 11/15 - PM 65 minutes easy, Area 51.
Thu 11/16 - PM 50 minutes easy
Fri 11/17 - PM 55 minutes incl. 3k-2k-1k. Back to the track even though the original plan was to do this on the roads by time and feel. Unable to resist the lure of pace feedback particularly since I wanted to do it as a cutdown. Able to hit the numbers I set out, a bit quick the last two km of the 3k. The final rep was definitely a different level of effort than the first two. 600 jog after the 3k, 400 jog after the 2k i.e. 3 minutes then 2 minutes. Splits:
3:45/3:37.3/3:33.5 - 10:55.8
3:34.7/3:30 - 7:04.7
3:25.7
Sat 11/18 - off, had every intention of running today but too tired to pull it off after a morning spent at the MFA with the CH.
Sun 11/19 - AM 70 minutes incl. 3k cross country race. Successful defense of the old fart title I won so cheaply a year ago at the inaugural edition of this event, the only time I jump over hay bales. Weather included driving rain just before the start, then cleared up, then more rain, then wind advisory conditions for the cooldown around Horn Pond and adjacent golf course.
Tue 11/14 - PM 50 minutes incl. 3x200, 2x300, 500, 2x300, 3x200. 300 jog between each repeat, i.e. just under 90 seconds. On the plus side, the left thigh/butt held together fairly well and the splits got marginally faster toward the end. Alas, said splits were quite unimpressive. Chilly but not a breath of wind which I greatly appreciated. Splits:
37.8 (85.8) 38.9 (86.6) 39.0 (83.7)
59.0 (83.8) 58.9 (85.5)
1:39.7 (83.6)
57.8 (84.6) 58.5 (85.7)
38.2 (86.6) 37.9 (87.1) 37.3 (92.4)
Wed 11/15 - PM 65 minutes easy, Area 51.
Thu 11/16 - PM 50 minutes easy
Fri 11/17 - PM 55 minutes incl. 3k-2k-1k. Back to the track even though the original plan was to do this on the roads by time and feel. Unable to resist the lure of pace feedback particularly since I wanted to do it as a cutdown. Able to hit the numbers I set out, a bit quick the last two km of the 3k. The final rep was definitely a different level of effort than the first two. 600 jog after the 3k, 400 jog after the 2k i.e. 3 minutes then 2 minutes. Splits:
3:45/3:37.3/3:33.5 - 10:55.8
3:34.7/3:30 - 7:04.7
3:25.7
Sat 11/18 - off, had every intention of running today but too tired to pull it off after a morning spent at the MFA with the CH.
Sun 11/19 - AM 70 minutes incl. 3k cross country race. Successful defense of the old fart title I won so cheaply a year ago at the inaugural edition of this event, the only time I jump over hay bales. Weather included driving rain just before the start, then cleared up, then more rain, then wind advisory conditions for the cooldown around Horn Pond and adjacent golf course.
11/20/17
Week of 11/6-11/12
Mon 11/6 - PM 45 minutes easy. Took the usual good long while to get going. Left leg stiff from yesterday but not going nearly fast enough to aggravate it further.
Tue 11/7 - PM 70 minutes easy, Lincoln woods. A taste of freedom from the seemingly never ending grind of kiddie practices. Not quite the same running in the woods at this time of year compared to the summer, with gloomy overcast and the sun about to set with leaves covering everything on the trail. And of course no hope at all of getting in the pond which sits forlorn in its chilly depths. Legs stiff and clunky for most of the run.
Wed 11/8 - PM 55 minutes incl. 8x3 minute pickups. Piss poor attempt at something resembling a long rep threshold workout, with the left hamstring/piriformis feeling stuck and twinging the entire way. Apart from that, the energy level was also lacking, made for a dismal effort all told. Thankfully I didn't try doing anything measured on the track.
Thu 11/9 - off. Super tired.
Fri 11/10 - AM 30 minutes very easy, putter around Maynard PM 45 minutes easy. Cold and viciously windy.
Sat 11/11 - AM 50 minutes incl. 8k progression on the track. Meandering warmup. Forced by scheduling of kiddie meet to do this workout in the tail end of the arctic blast that came through yesterday. Also still windy although not the wind tunnel that it was yesterday. Combination of all these factors made for a supremely unimpressive start to the cut-down. Finally made it under the mythic 6 minute pace barrier at the very end. Splits by 800:
3:17/3:12/3:06/3:05/3:04/3:04/3:01/3:01/2:57
Sun 11/12 - AM 80 minutes very easy, Area 51. Easy putter in the woods with the CH, with a few breaks to check out the scenery.
Tue 11/7 - PM 70 minutes easy, Lincoln woods. A taste of freedom from the seemingly never ending grind of kiddie practices. Not quite the same running in the woods at this time of year compared to the summer, with gloomy overcast and the sun about to set with leaves covering everything on the trail. And of course no hope at all of getting in the pond which sits forlorn in its chilly depths. Legs stiff and clunky for most of the run.
Wed 11/8 - PM 55 minutes incl. 8x3 minute pickups. Piss poor attempt at something resembling a long rep threshold workout, with the left hamstring/piriformis feeling stuck and twinging the entire way. Apart from that, the energy level was also lacking, made for a dismal effort all told. Thankfully I didn't try doing anything measured on the track.
Thu 11/9 - off. Super tired.
Fri 11/10 - AM 30 minutes very easy, putter around Maynard PM 45 minutes easy. Cold and viciously windy.
Sat 11/11 - AM 50 minutes incl. 8k progression on the track. Meandering warmup. Forced by scheduling of kiddie meet to do this workout in the tail end of the arctic blast that came through yesterday. Also still windy although not the wind tunnel that it was yesterday. Combination of all these factors made for a supremely unimpressive start to the cut-down. Finally made it under the mythic 6 minute pace barrier at the very end. Splits by 800:
3:17/3:12/3:06/3:05/3:04/3:04/3:01/3:01/2:57
Sun 11/12 - AM 80 minutes very easy, Area 51. Easy putter in the woods with the CH, with a few breaks to check out the scenery.
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