Monday Dec 5, 6 Miles, 449′ 47m56s
Overslept the 4:30 wakeup call which meant leaving the house at 6:17 on a compressed schedule. Generally the legs felt okay but lacked any sort of snappiness as has been the norm since the Fallback 50K right before Thanksgiving. Fortunately my hip seems to have recovered better, and is substantially less sore.
Tues Dec 6, Warmup 1.5 Miles 59′ 12m, Workout –6.7 Mile, 174′ Tempo, 45m13s
Pre-dawn solo Tempo Tuesday. Avg HR was 167 throughout the workout, and the first 3 miles felt exceptionally grueling, add to that a very dejecting 6:52 split for mile 3 made me rethink the idea of tempo runs in the cold-pre-dawn hours without a training partner around to push me. Final 3.7 miles felt better, but didn’t provide much more in the way of snappy splits despite the elevated HR effort. Afterwards my hip flared up a bit an felt tight for the remainder of the day — back to fire-hydrants and foam rolling. .49 Mile cool down
Wed Dec 7, 8 Miles 745′ 59m59s
Forecast called for snow, so rather than doing pre-dawn battle with the snow-plow man I chose to sleep in and hit my run after work. Naturally no snow was on the ground when I got up, but conditions after work were ideal, so I can’t really complain. First two (downhill) miles out my front door were recklessly quick — especially relative to the “8 miles EZ” written in my plan for the day. Legs felt confidently snappy making for a very enjoyable outing
Thurs Dec 8, 7 Miles 338′ 51m
Negatives workout with JP. JP has been espousing his regular negative split workouts running from 8-830 pace down to a final all-out mile, so I finally got myself together and joined him for a 7 mile version. Mentally the need to consistently best your previous mile makes for an interesting workout from a pacing/effort calculation point of view, and the constant acceleration facilitates a sort of fatigue that for now feels more than a little unique. Splits were 8:29, 7:55, 7:27, 7:06, 6:54, 6:40, and 6:19.
1 Mile cool down (9m9s 39′) followed by 5 Mile Social run (44m43s 337′)
Fri Dec 9, 2.3 Miles, 259′ 19m56s
Easy neighborhood shakeout. Generally fatigued throughout the day and wanted to take the chance to recover a bit before Saturday’s inevitable sufferfest.
Sat Dec 10, Warmup — 2.3 Miles, 180′ 18m3s, Workout — 13.1 Miles 1h27m33s
Typical Chatham loop Saturday course with Jay and Jeff. With Jay and I just starting our training blocks, and Jeff in between a PR and planning his next races no one was checking their watches until we hit mile five or six. Surprisingly we were only a few seconds faster than our agreed upon pace of “45-ish” although I still can’t seem to wrap my head around how much easier tempo runs seem to get after the first few miles. We finished the workout alternating 400m pace line pulls dropping the group down to a 5:59 final mile, and according to my watch, the last 10th got to 5:47 pace.
Sun Dec 11, 11 Miles 1578′ 1h52m1s Allamuchy TH>Overlook>White>Waving Willy>SBX>Cement Mixer>TH with Pack and Eric
Woke up feeling pretty stiff/fatigued from Saturday’s effort as well as ravenously hungry, with some disconcerted swelling in my necks lymph nodes. Overall effort was pretty relaxed on the mountain, and considering the vert over the course I’m actually quite pleased that low 10’s are possible with an avg HR of 135. Great day to get out with some friends and hit up some always stellar trails.