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Sun 4/29 - AM Groton 5k 16:06, mile splits of 5:00, 5:14, and 5:20. Mostly flat course, only climb of any consequence on the last mile. Woke up feeling flat, knew right away I wouldn't be firing on all cylinders, again. Ran the course backwards as a warmup, took a while for legs to loosen up any. Able to maintain focus throughout but just not moving that quickly, and not able to drive the train faster. Some of this feeling I'll chalk up to the relatively higher recent volume, the rest is the same old story of being tired and sore from not sleeping or stretching enough. Legs felt better during and after the race than they did before. Cooldown 45 minutes, half of it on the rail trail the rest on rolling roads.
Sat 4/28 - AM just over 60 minutes easy, Area 51. Continued soreness in legs, both TFLs tight. Got in a good stretch afterwards, but in general, the stretching hasn't yet relieved the sorenes and tightness in hips the way I thought it would. Left shin also sore in and odd way, related to all the nonsense that's been going on with that side lately. PM run to track, set of drills/strides and run back. Moving better than the morning but the legs remain sore, as expected. Drills helped to loosen things up some. Not especially optimistic about tomorrow, while some usable fitness may be returning it's hard to tell with the way my legs have been feeling of late.
Fri 4/27 - PM 90 minutes easy/medium, Pratt's Brook to Mt. Hope via Great Hill and back on White Pond Road to Summerhill. 6 strides on the way in. Took a lot longer, like half the run, to get from easy to medium. Legs and especially hammies feeling more sore than I'd like. The soreness kept me from really letting loose the last 20 minutes, feeling up to it otherwise. Dreary weather back after a day off.
Thu 4/26 - PM 75 minutes easy, Lincoln woods. Legs still stiff, more so than I would like, and this kept a lid on the pace and effort. Stepping gingerly at times on downhills and rough patches. Stretched at home. Nice cool dry conditions, but with a persistent easterly breeze, tomorrow will be wet again.
Wed 4/25 - PM 85+ minutes very easy, Area 51. Picked up where yesterday's cooldown left off, which is to say very slowly. Legs stiff and sore from yesterday, some tightness in both hammies but not as bad as it has been recently. Straight puttering as a result. My run ended up coinciding with the height of the day's rain showers, and cooler temps as well. Less than ideal conditions.
Tue 4/24 - PM Bentley 4(600,400) w/200 jog before each 400 and 2:30 between sets. Not a lot of volume but I completed the whole thing and this in itself makes it an unqualified success. Numbers not overly impressive, 1:50.6 down to 1:48.8 for the 600s and all around 72 for the 400s, but the backstretch wind was strong and consistent enough to slow things down a second or two per lap, esp. as I was by myself out there. Each 600 marginally faster than the one preceding it which was gratifying. Recovery jogs before the 400 got slower OTOH, from 64 to 73. Somewhat concerned going into the workout as I felt tired all day at work after a 5 AM wakeup, plus legs were sore from the past two days on the trails. Felt much more spry yesterday. Still able to focus on the task at hand and parse the effort so I wasn't dying like last week's attempts at workouts. Warmup and cooldown both in the 20+ minute range although moving much more slowly on the cooldown.
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Mon 4/23 - PM 75 minutes easy to medium, Walden woods. Started slowly, feeling stiff, but once things loosened up the pace started to drop. Feeling frisky the last 30 minutes and did some quasi-fartleks. As much as the sore left hammie would allow, that is. Still gummed up, more assiduous post-run stretching seems to be helping somewhat. Unseasonably warm again today, and again I felt it in the bronchial tubes by run's end.
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