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Sun 1/15 - AM 15k road race in Raynham in 51:20, with a 5 minute warmup and 25 minute cooldown. Barely made it to the race in time, awful driving conditions with a raging winter storm going on. Off-road driving segment didn't help my mood any. Hoping to run this thing at 5:30-35 pace and win comfortably as the previous four years' worth of results had indicated, but of course some jackass had to show up and run it at 5:20 pace for the first four miles. This was too quick for my tastes, backed off the pace just before 5 miles and felt a lot more relaxed immediately. Some hills on the course from 4-7 miles but overall mostly flat. Ended up running 5:32 pace but the strong winds the last 5k made that effort harder than it would have been otherwise, left feeling more drained than I would like. The bad timing of the crap weather couldn't be helped.
Sat 1/14 - AM 28 minutes, 3.5m on the treadmill. Not quite as sore as expected, took my own sweet time getting out of bed this morning. PM 50 minutes very easy, truncated Longfellow loop. Keeping it very relaxed. Abnormally warm conditions continue, but not for much longer.
Fri 1/13 - PM RLTAC Sev Special 3x800 2:23-24 1600 4:48.5 2x800 2:22-23 1600 4:47 2x400 67, 66. 2.5R between 800s, 4.5 before 1600s, 3.5 after, 1.5R between quarters. Aiming to run all the long stuff at the same pace, came close to pulling it off but a little antsy on the last two 800s. This was also the point of the workout at which the effort started to take its toll. The quarters were a numb-legged death march and the cooldown was a 15 minute crawlfest. Having someone to run with made the pace much easier to maintain. Still feeling some sore spots from Tuesday's fast shorter workout. Definitely a bit on the tired side, from that workout and the long days lately.
Thu 1/12 - PM 40 minutes, ill-fated attempt to run in Area 51 followed by some puttering on Summerhill. Track road and everything back in the woods an absolute hockey rink, the warmer temps not merely enough to melt it all away when the sun is so low in the sky during the day. After getting on steady footing felt like garbage, low energy and tired. Last few nights of short sleep catching up to me. Cut the run short as a result.
Wed 1/11 - PM 30 minute crawlfest in the Fens. Left hip felt sore and inflamed during the day, like I'd been tackled or something. In fact it was nothing more than an adhered muscle or two, responded well enough to some direct pressure. Abnormally warm temps continue, and the real heat wave is yet to come.
Tue 1/10 - PM RLTAC 1600 4:44 dead even, 3(3x400), first set 64 avg, second set 69.5 avg, third set 63.3 avg. 5R after the 1600 and between the sets of quarters, with the requisite 1.5R between quarters within each set. Opening mile under control, although felt too fast for 5k pace and it may need to be in a few weeks' time. At the bleeding edge of staying relaxed on that first set of 400s. Middle set a breeze. The eighth rep was a trip to an exalted state of focus and consciousness, a near out of body experience, and I felt completely under control. Alas, there was still one left after that, and it was a grind as I scraped the bottom of the neuromuscular barrel. Wiped out on the cooldown.
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Mon 1/9 - PM 45+ minutes on the Longfellow loop. Felt spry, then dead-legged, then spry again near the end when I did 8 strides on the way in. Thought about giving the strides a pass when I hit the blahs midway through the run, but it was better that I stuck to the original plan. Warmer at the end of the run than the start, wind direction also changed noticeably while out there.
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