Mon 1/15 - PM 45 minutes easy plus 30 minutes elliptigo. Cold, windy and gross all around. Cut the run short to get inside and the elliptigo was a welcome option which I was glad to take advantage of.
Tue 1/16 - PM 55 minutes incl. 7x600. Idea was to start at 3k pace and work down from there. While the pace at the start was slower than 3k (I hope) and the 3.5 minute recoveries seemed extravagantly long, the pace did drop particularly on the third rep and again on the last two. Ran the final rep alone after having company the first six and the difference was telling, at my limit and not able to match the penultimate split time. Splits:
2:00, 1:58.8, 15:4.8, 1:53.7, 1:52.8, 1:48.1, 1:49.8
Wed 1/17 - PM 40 minutes very easy. Puttering around after a very late start following another drag-ass tired Wednesday. The typical pattern after these late workouts on Tuesday nights I'm afraid. Taking the zero would have been the more sensible option in hindsight. Ran some on the rail trail which is covered in snow again after the morning's weather. Not too deep but deep enough to be a nuisance.
Thu 1/18 - PM 55 minutes easy. Similar to yesterday but stayed off the snow-covered rail trail. Realized within the first few minutes I was still quite fried and took it easy from there.
Fri 1/19 - PM 50 minutes incl. 6x35 second pickups, Longfellow loop. Not feeling particularly inspired or energetic. Left piriformis and hamstring have felt better as well.
Sat 1/20 - AM 45 minutes easy, similar to Wednesday's run with a mix of rail trail and roads in Maynard. Less snow to deal with, or at least it's more packed down.
Sun 1/21 - AM 40 minutes incl. track DNF. Disappointing and to be honest demoralizing stinker. Not that I've been feeling like a million bucks lately but I thought I had developed some modest fitness. Even if that's the case, it's clear that I'm too tired to use it at the moment. Felt the fatigue from the moment I woke up and no amount of caffeine was going to help. Still, I had no idea it would be so hard to run 38 second laps, something that lasted for the first km before I could feel myself starting to fade. Hit the mile in around 5:08 or so, not that far off my seed time in fact. However, given I thought the seed time was conservative and I was running DFL by a solid 20 yards at that point there was no reason to continue. The unimpressive effort felt like it was much more strenuous in terms of the aftermath, with the post-race headache and general muscle soreness.
1/29/18
1/19/18
Week of 1/8 - 1/14
Mon 1/8 - PM 70 minutes, back and forth and back again on the streets of Maynard. Many areas of terrible footing throughout town. In an earlier day I would have hit the trails on skis or snowshoes but the thrill is gone from that.
Tue 1/9 - PM 55 minutes incl. 3x200, 2x300, 500, 2x300, 3x200 with 90 second recoveries throughout. First time doing a track workout with other people in a long, long time. Forgot how it makes it easier to hit and also exceed the desired numbers. The plan was to run everything at 37 second/200 pace after Sunday's underwhelming effort. I figured things would wind up as it went along but instead this is what went down:
37.3, 37.9, 36.8
53.2, 54.0
91.2
54.0, 52.2
35.7, 34.9, 33.2
Significantly faster splits than the last time I did this which was seven weeks ago outside in the cold by myself. Not really a fair comparison as I was still getting into the swing of doing faster track work. Felt good to air it out the last couple of reps but I'm under no delusion that it represented anything I could maintain for any length of time.
Wed 1/10 - off. Fried from yesterday, lack of sleep more so than the intensity of the effort. As such the nap went far longer than planned and by the time I woke up the moment had passed.
Thu 1/11 - PM 60 minutes easy. Temperatures have increased dramatically since Monday, fog and puddles everywhere.
Fri 1/12 - PM 60 minutes incl. 1200, 1600, 1200, 800. That last rep was supposed to be a second and final 1600 but I had to bail as I was clearly flagging and unable to hit the pace anymore. Splits of 4:04, 5:25, 4:01, and 2:45 before sputtering to a stop. Disappointing but the underlying fatigue was unmistakable. The reps were supposed to be at 5k pace with relatively short recoveries of 2.5 minutes after each 1200 and 3.5 after the 1600. With more rest, or with the workout structured differently like 7x800 at the same pace, I probably could have made it through. If.
Sat 1/13 - PM 50 minutes very easy. Hard to get out the door.
Sun 1/14 -AM 80 minutes easy, Area 51. Thought I would try my luck on the refuge trails which were a decidedly mixed bag, but more icy than clear. Able to avoid any devastating falls by taking it easy and crawling along the margin of the trail in the worst parts. Temperature dropped like a stone from Friday.
Tue 1/9 - PM 55 minutes incl. 3x200, 2x300, 500, 2x300, 3x200 with 90 second recoveries throughout. First time doing a track workout with other people in a long, long time. Forgot how it makes it easier to hit and also exceed the desired numbers. The plan was to run everything at 37 second/200 pace after Sunday's underwhelming effort. I figured things would wind up as it went along but instead this is what went down:
37.3, 37.9, 36.8
53.2, 54.0
91.2
54.0, 52.2
35.7, 34.9, 33.2
Significantly faster splits than the last time I did this which was seven weeks ago outside in the cold by myself. Not really a fair comparison as I was still getting into the swing of doing faster track work. Felt good to air it out the last couple of reps but I'm under no delusion that it represented anything I could maintain for any length of time.
Wed 1/10 - off. Fried from yesterday, lack of sleep more so than the intensity of the effort. As such the nap went far longer than planned and by the time I woke up the moment had passed.
Thu 1/11 - PM 60 minutes easy. Temperatures have increased dramatically since Monday, fog and puddles everywhere.
Fri 1/12 - PM 60 minutes incl. 1200, 1600, 1200, 800. That last rep was supposed to be a second and final 1600 but I had to bail as I was clearly flagging and unable to hit the pace anymore. Splits of 4:04, 5:25, 4:01, and 2:45 before sputtering to a stop. Disappointing but the underlying fatigue was unmistakable. The reps were supposed to be at 5k pace with relatively short recoveries of 2.5 minutes after each 1200 and 3.5 after the 1600. With more rest, or with the workout structured differently like 7x800 at the same pace, I probably could have made it through. If.
Sat 1/13 - PM 50 minutes very easy. Hard to get out the door.
Sun 1/14 -AM 80 minutes easy, Area 51. Thought I would try my luck on the refuge trails which were a decidedly mixed bag, but more icy than clear. Able to avoid any devastating falls by taking it easy and crawling along the margin of the trail in the worst parts. Temperature dropped like a stone from Friday.
1/12/18
Week of 1/1 -1/7
Mon 1/1 - PM 60 minutes easy.
Tue 1/2 - PM 55 minutes incl. 4(600,400). 90 seconds after each 600, 2.5 minutes after each 400. Getting to the end of my rope in that I couldn't run them any faster without things coming undone. Splits:
1:53.9 - 72.6
1:53.6 - 73.9
1:54.4 - 73.1
1:54.4 - 73.6
Wed 1/3 - PM 40 minutes elliptigo. Late start and this was all there was time for.
Thu 1/4 - off. Bombogenetic cyclone dumped snow all day with plenty of wind as well. Plenty of shoveling starting in the late afternoon.
Fri 1/5 - AM 30 minutes elliptigo. Disgustingly cold outside.
PM 35 minutes incl. 5x200 with just over a minute between each. Last two close to 35, first three 36-37.
Sat 1/6 - PM 50 minutes easy. Piercing cold. Succeeded in not slipping on the numerous icy patches that are all over town. Side streets are in miserable condition after the storm of two days ago.
Sun 1/7 - AM 55 minutes incl. track mile. Embarassingly slow time to kick off the indoor campaign. Two hour drive in subzero temperatures was not the ideal prep for it. Sluggish and lethargic from the moment I woke up. Warmup was more rushed than I would like and it was so cold outside I wound up doing most of it on the concourse of the hockey arena across the street from the field house. Realized as the field was being assembled that it wasn't going to be the least bit competitive. As such I led from the gun and despite the garbage time, won by 20 seconds. Gradual, inexorable slowdown which I would like to be able to say was down to being alone and lapping people but I have to think it would have happened no matter what. 2:31/2:35 split. Longish cooldown but still insufficient to make the day anything resembling worthwhile on the whole. So so cold outside.
Tue 1/2 - PM 55 minutes incl. 4(600,400). 90 seconds after each 600, 2.5 minutes after each 400. Getting to the end of my rope in that I couldn't run them any faster without things coming undone. Splits:
1:53.9 - 72.6
1:53.6 - 73.9
1:54.4 - 73.1
1:54.4 - 73.6
Wed 1/3 - PM 40 minutes elliptigo. Late start and this was all there was time for.
Thu 1/4 - off. Bombogenetic cyclone dumped snow all day with plenty of wind as well. Plenty of shoveling starting in the late afternoon.
Fri 1/5 - AM 30 minutes elliptigo. Disgustingly cold outside.
PM 35 minutes incl. 5x200 with just over a minute between each. Last two close to 35, first three 36-37.
Sat 1/6 - PM 50 minutes easy. Piercing cold. Succeeded in not slipping on the numerous icy patches that are all over town. Side streets are in miserable condition after the storm of two days ago.
Sun 1/7 - AM 55 minutes incl. track mile. Embarassingly slow time to kick off the indoor campaign. Two hour drive in subzero temperatures was not the ideal prep for it. Sluggish and lethargic from the moment I woke up. Warmup was more rushed than I would like and it was so cold outside I wound up doing most of it on the concourse of the hockey arena across the street from the field house. Realized as the field was being assembled that it wasn't going to be the least bit competitive. As such I led from the gun and despite the garbage time, won by 20 seconds. Gradual, inexorable slowdown which I would like to be able to say was down to being alone and lapping people but I have to think it would have happened no matter what. 2:31/2:35 split. Longish cooldown but still insufficient to make the day anything resembling worthwhile on the whole. So so cold outside.
1/8/18
Week of 12/25-12/31
Mon 12/25 - off. Celebrating the solstice (or thereabouts). In fact the morning's snow and attendant cleanup left me unwilling to do anything outside and frittered the day away such that I ran out of time to do even a modest place holder workout inside.
Tue 12/26 - AM 65 minutes incl. 6x1k. Not the workout I was originally planning to do, much longer in fact. Aiming for something just north of 80 second pace on the repeats and while it was a chore I was able to do it. 2.5 minute recoveries throughout. Splits of 3:23.7, 3:21.2, 3:22.8, 3:23.1, 3:22.8, 3:21.8
PM 30 minutes very easy putter around Maynard, scrounging. Very cold.
Wed 12/27 - PM 50 minutes easy, Levittown. Bitterly cold but dressed for it as best I could, as such avoided freezing to death. Left glute stiff as a board after yesterday's workout.
Thu 12/28 - PM 50 minutes easy. Late start after a long nap following the one day this week where I had to work. Not feeling it at all. Cold continues and it's obnoxious. Footing on the side streets is terrible as well.
Fri 12/29 - AM 50 minutes incl. 3 miles in 17:11, splits of 5:50.5, 5:43.4, and 5:37.3. Working a bit harder than I'd like at the end but felt reasonable before that. Then 4x100 in spikes, first time I've worn them in almost a year. Avoided pulling any muscles which is a win.
PM - 25 minutes very easy. Halfhearted attempt at scrounging in the worst cold yet experienced. Ugh.
Sat 12/30 - PM 60 minutes easy.
Sun 12/31 - AM 45 minutes easy followed by 30 minutes on the elliptigo trainer. In the current weather pattern having the indoor training option is awfully nice.
Tue 12/26 - AM 65 minutes incl. 6x1k. Not the workout I was originally planning to do, much longer in fact. Aiming for something just north of 80 second pace on the repeats and while it was a chore I was able to do it. 2.5 minute recoveries throughout. Splits of 3:23.7, 3:21.2, 3:22.8, 3:23.1, 3:22.8, 3:21.8
PM 30 minutes very easy putter around Maynard, scrounging. Very cold.
Wed 12/27 - PM 50 minutes easy, Levittown. Bitterly cold but dressed for it as best I could, as such avoided freezing to death. Left glute stiff as a board after yesterday's workout.
Thu 12/28 - PM 50 minutes easy. Late start after a long nap following the one day this week where I had to work. Not feeling it at all. Cold continues and it's obnoxious. Footing on the side streets is terrible as well.
Fri 12/29 - AM 50 minutes incl. 3 miles in 17:11, splits of 5:50.5, 5:43.4, and 5:37.3. Working a bit harder than I'd like at the end but felt reasonable before that. Then 4x100 in spikes, first time I've worn them in almost a year. Avoided pulling any muscles which is a win.
PM - 25 minutes very easy. Halfhearted attempt at scrounging in the worst cold yet experienced. Ugh.
Sat 12/30 - PM 60 minutes easy.
Sun 12/31 - AM 45 minutes easy followed by 30 minutes on the elliptigo trainer. In the current weather pattern having the indoor training option is awfully nice.
1/2/18
Week of 12/18-12/24
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.
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.
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.
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