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Sun 12/11 - AM 80 minutes in Area 51. Cold clear morning, little wind thankfully. Warmed up ten degrees by the end of the run. Going very easy after yesterday's workout. Did most of the run on plowed roads, except for an exhausting 20 minutes on Craven Lane where the xc ski tracks weren't nearly compacted enough. Woke up with continued tightness over right knee, more on front/outside of patella. Could have strained it when I turned my ankle warming up on a particularly crappy section of Ruggles St. yesterday. PM 30 minutes, 4.2m on the treadmill, similar in structure to yesterday morning but not exactly the same. Knee still sore, loosened up over the course of the run. Need to be careful not to slip on any icy patches until it gets better.
Sat 12/10 - AM 30 minutes, 4.2m on the treadmill. Started at 7.0, gradually moved up to 8.5-9 mph range and kept it there the rest of the time. PM RLTAC 8k rein/raus tempo in 26:08, mile splits of 5:02, 5:28, 5:06, 5:29, and 5:03. Maybe not quite enough contrast between the faster and slower miles, other than that went well. First mile felt like a breeze, third mile more of a struggle, got some kind of second wind for the last mile. Slower miles were both a breeze. Warmup outside on sidewalks that for the most part haven't been cleared, cooldown inside as a result. Some lingering tightness/soreness on the right knee that bears watching, must be due to the general tightness of everything higher up on the right side.
Fri 12/9 - off. White hell descends in full fury, blizzard conditions at time during the afternoon. A total pain in the ass, homebound commute took 2 hours with the first hour spent shoveling myself out of the unpaved alley behind the school. Got home, another hour of shoveling, of course. Still entertaining thoughts of another short run like yesterday but no interest in going on the treadmill, road conditions an absolute joke. Soon it was too late to bother, the decision was made for me.
Thu 12/8 - PM 30 minutes on the treadmill, 4.2m. Came quite close to taking the day off, got home late and feeling enormously distracted and scattershot. The running settled the nerves a great deal. Some tightness and soreness over right knee after yesterday's workout, likely a result of slipping on ice during the cooldown.
Wed 12/7 - PM 2x(800, 800, 1600), 2x400 at Babson. 2.5R between 800s, 3.5R before the 1600s, 4.5R after. Consistently 2:22-2:23 on the 800s, 1600s in 4:53, 400s around 68. A solid workout, gliding along on the 800s. Second 1600 was a bit problematic, legs got wobbly during the third quarter. As it turns out, the longer rest was supposed to be before and not after the 1600 so that may have had something to do with it. Some soreness in right hip/adductor at the start of the workout but it worked itself out soon enough Longish cooldown of 25+ minutes. Colder today with a persistent wind.
Tue 12/6 - PM 50 minutes in Wellesley. Followed the brook path to Nehoiden, tried to find a way in the dark to Elm Bank or even just the aqueduct with only my little flashlight to guide me. I failed and had to turn back and run a loop around Hunnewell field instead. More swoop action today, shoes were an excellent purchase as the traction is exemplary. Would have liked to run farther but this was all there was time for.
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Mon 12/5 - PM 70 minutes in Area 51. Moving well, feeling somewhat energized. Wore the swoops again and they worked as well as I had hoped on the loose and lightly-packed snow. Right hip feeling better. Chilly but not frigid, able to go outside for a run after standing around outside for kiddies' practice.
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