Thu 12/10 - PM 40 minutes very easy

Putter around Maynard that got slower and slower. While I wasn't expecting fireworks, the degree to which I was dragging was disturbing. Absolutely no energy at all. Presence of the CH made things better although I was feeling like a boat anchor for much of the time.

Wed 12/9 - PM 60 minutes incl. 2(4x800)

Longer repeats than the last few visits to the track. 200 meter float/"roll-on" recoveries, the quicker pace of which I'm finding makes for a bit of a challenge but not insurmountable. Aiming for 10k pace (hopefully). Didn't check the watch during each set, I could sense things nudging toward out of hand at the end of set 1. Dialed it back just a bit on the second set as a result. Somewhat telling that the two slowest recovery intervals were the last two. Splits:

2:47.9/48.7
2:47.7/47.1
2:46.0/47.5
2:45.6/47.0

4.5R

2:47.4/47.8
2:48.1/48.2
2:48.4/50.1
2:47.6/49.3

Unlike previous sessions on the track recently, there was actually some wind this evening but not enough to be more than a minor hassle. Overall, the mild and agreeable conditions continue. 

Tue 12/8 - PM 50 minutes easy

Area 51. Hoping to feel better than I in fact did. Late start, again, led to a run that was a bit less than I had wanted.

Mon 12/7 - PM 80 minutes easy

Area 51. After so many days not breaking the magic 60 minute barrier in training it was somewhat gratifying to be able to do so, even if it was at a putter. Typically sore in the typical places after yesterday.

Sun 12/6 - AM 60 minutes incl. 5k road race

Pancake flat 5k in Mansfield, my early December fitness check at this point. Results not so promising, felt flat and listless from the moment I woke up and unable to maintain anything resembling a decent pace. Nothing to run for in terms of place which removed any competitive motivation, not that I could have done much better than the thoroughly mediocre 5:30 or so pace I ended up with. In fact the last mile was likely close to 5:50 as pride finally gave way to some semblance of logic and I shut it down somewhat in the final 600m or so. Not sleeping enough or well enough, same old story there. This will start to matter a lot more in a few weeks' time when I'm trying to actually race worth a damn. A shame what with near perfect conditions, relatively warm with only light breezes. Went for a meandering cooldown with the CH followed later on in the afternoon with a nostalgic hike around Great Hill, first visit there in years and all the more enjoyable for the company. How I ever made a habit of running on those rocky slippery trails I'll never know.

Sat 12/5 - AM 70 minutes very easy

Area 51. Had to double check the math because the loop I ran shouldn't take this long to complete. Combination of an evening workout with a morning run made for a shambling putter for sure. Legs barely responsive. I thought about doing a short shakeout in the late afternoon but common sense prevailed.

Fri 12/4 - PM 55 minutes incl. 3 (5x200)

Back to the track, originally this was to be yesterday but a combination of adverse weather forecast and lingering fatigue pushed it back a day. In fact took a while to get out the door as I lolligagged about the house before getting out the door. Conditions mild enough that I was able to keep it local and put off going indoors which is convenient if nothing else. More of the "new" interval work with a distinct focus on a float recovery. My impression thus far is that an overall set length of 1600-2000m including recoveries is about all I can take, and 6k total of work is plenty. In fact starting to feel wobbly on the floats during the last set. Reps were a bit faster which was somewhat of an emphasis. I'd like to think it's a good bang for the buck though. The splits for the first set are lost to history as my watch ran out of memory and I had to clear it, but the whole thing took just over 7:30 with the reps being in the 39 second range and the recoveries in the 51 range. Second and third sets:

38.0/50.9
38.5/49.7
38.1/49.3
38.0/49.1
37.6/49.2
total 7:18.3

36.6/48.9
37.5/49.5
37.2/49.0
37.5/49.0
38.1/49.2
total 7:12.5

If nothing else I think I found my sweet spot for the float pace.