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Sun 1/22 - AM GBTC 3K in 8:50.6. Flat from the get-go, still not back out of the hole I dug for myself last week. Race went out ridiculously slow (74), with the exception of one guy who took off from the gun and ran 8:40. Had I felt like myself I would have went with him but it wasn't there so I held back and let others lead through the mile. On the plus side, I ran negative splits and closed in 67 after leading the pack much of the second half of the race. Cooldown was a 40 minute easy jog over to RLTAC for the kiddies' meet. PM 35 minutes from RLTAC back to Allston after the kiddies' meet finally ended. Legs not terribly sore from the race effort, but overall kind of sluggish and tired. Simply running less isn't going to help me bounce back, need to sleep more as well.
Sat 1/21 - AM 45-50 minutes very easy in Area 51. Still feeling it from the cumulative effect of the past week, training and long days combined. Puttered around at a very relaxed effort as a result. Took a couple of long breaks to explore areas well off the beaten path. Still feeling tired after the run despite a lot of sleep. Laid low the rest of the day.
Fri 1/20 - PM RLTAC 35 minute warmup along the river followed by 8x200 with 200m jog recoveries. Started at 34, ended at 31.3, each one faster than the one before. Recovery interval around 55 sec. Still not quite all the way back from the recent high density of training, laboring on the first three 200s until finally it felt a little more reasonable after that. Generally tired as well. Unusually warm conditions continue.
Thu 1/19 - PM 30 minute placeholder in the Fens. The day off didn't have the quite the effect I hoped it would, legs more rickety than I would like. Right knee still tender on lateral quad tendon, loosened up after 10 minutes or so but feeling it during the day. Very easy pace, it would have been nice to keep going but the kiddie meet forced me to cut the run short.
Wed 1/19 - off. Very tired after last night's workout on top of the weekend. While there have been plenty of very short days, including tomorrow, this is the first day completely off in some time.
Tue 1/17 - PM RLTAC 4x1000 2:58-2:59.5, 3R. Ran to failure on the fifth rep and stopped after hitting 600 in just under 1:47, the last two laps of that would have been very ugly. Attempted to run 800m at 5k pace and then pick it up some the last lap. As it turned out the first lap was a bit quick every single rep, followed by three laps around 36, then a quicker lap to close on the first 3 and the same damn 36 on the fourth--a sure sign the goose was cooked. Overall still hurting from Sunday's effort, too close to being a race instead of a tempo run. That thing was about 3 or 4 miles too long. Felt the past two days in the legs, right knee tender again.
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Mon 1/16 - AM 80 minutes, Track Road to Area 51. Cold clear windy morning, bundled up to a fare-thee-well. Shuffling along pretty much the entire way. Perhaps the most perfect conditions of footing for using the yaktrax, ice with a thin crust of adhered snow most everywhere. Slept like a log last night.
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