I let this go for a while, so I'll hold off on most of my elaboration.
Tuesday I did another Annandale loop for 13. I didn't enjoy it as much as last time, but I didn't dislike it, either.
Wednesday's workout was 2x2k and 4x1k, which I did in 5:04, 5:00, 3:00, 2:55, 2:55 and 2:52. It was pretty damp and cool, and everyone had steam pouring off of their bodies, which added to the light fog on the track.
Thursday night I ran a Thomas for 13. The weather was still great. Friday I ran up to and around Catholic after work.
Saturday morning, I woke up at 6:45 to get a ride from Dangerous Dave up to BCC to run. I stumbled around and tried to tie my shoes, but to no avail. I was too tired to even get dressed. I told Dave to leave me, and I went back to sleep for 4.5 hours. I woke up to what Dave, Dart, Michelle, Sam and Scott ran their workout in- freezing rain. After waiting it out, I bundled up and ran a Park Plus for seven miles and was cold for hours. The rain turned to snow halfway through, but I was already soaked.
Sunday morning, I woke up to Fishstick's voice in the hallway as I lied on the floor of the unfurnished apartment above the GRC store on M Street. I slept there after going out for Halloween in Georgetown, though I just stayed at one party. Chicken neck and Murphy were outside, ready to go, so we jogged across the Key Bridge and waited for the throngs to come along. I jumped in with Breezy in the second mile and tried to keep him under control in the mid 6:00s through the nine mile mark. I headed back to the store to drop off his gloves and hat, then caught Caitlin and ran with her to the 11 mile mark. I then chilled out with Brian Quinn and his parents while we waited for Larry to come through 16 miles. I ran over to the Smithsonian building and waited until the Notorious E.L.I. came through with Emily in tow. I ran with her to the finish, then back to the store for 19 miles total. I felt a little weird when I crossed under the bridge where I sat down and dropped out last year, but didn't mention it to Lauren at the time, she had another mile to run and her calves had been cramping since 16. Both she and Breezy PRed by a minute, so I was pleased to have accompanied them on their runs.
Monday night, I took care of the track work I delayed from Saturday. I had a zipcar for the evening and drove out to McLean to pursue a 10 mile progression, starting at 6:00 and getting five seconds faster per mile. I thought about doing it on the road, the W&OD, the CCT or the towpath, but opted for the consistency and feedback I would have with splits I could check as frequently as I wanted.
I wasn't feeling terribly spry when I started, I think I had heartburn, for some reason. It was dark by the time I started, and the track was practically empty. There were two people jogging, but they were gone a little more than a mile into my workout. I knew I was a little fast on each lap, but rather than slow down I just tried to stay consistent. I wound up generally running five seconds faster per mile than I had planned. I ran six seconds per mile faster for my last three, and the way I did it pleased me. My posture and form petty much the whole time was upright and "distance run," no lean into the curve, I didn't hug the inside, I just sped up. When I got to my eight mile and I went under 5:20, I felt really good about the way the workout was turning out. To finish it off under 5:10 felt great. Although it would have been a bigger mental boost to have done this in the freezing rain Saturday morning, I'm glad I did it this way
My splits were as such: 5:54, 5:52, 5:44 5:38, 5:35, 5:30, 5:25, 5:19, 5:14, 5:09.
The next day I did an Oak loop, I think. Wednesday I started the track workout with two miles at 5:16 with Karl. We got started slow because we talked too much on the first lap, but after adjusting, we came through right on pace. Then I did 800s in 2:24, 2:23, 2:21 and 2:20. While waiting for anyone to finish the last two 800s before moving onto 400s, I did another mile at 5:16 on my own. After that, I was kind of cooled down and decided to just run easily and skip the quarters.
Thursday night I did a Scott's Run for 11.5.
Friday I ran a little bit around Capitol Hill, but with no real focus, and just kind of passed 25 minutes.
Saturday was a cross country workout at the Cell Phone Tower field in Bethesda. We did the fartlek workout in flats, and the frosted grass was a little slippery. I would fall off the pace Sam and Witters would set, but most of the time kept fighting, though my quads went numb during the two-minute segment. They're both ready to go. After it was over, I discovered that my right nipple had bled like crazy through two white shirts. It was fairly embarrassing.
Sunday I did an Irvin, with some adjustments to keep me off Maple too much on the way to Crossing Creek. I wasn't terribly engaged through all of it, averaging 6:30s.
My department had a retreat on Monday that ended early, so I was able to get home and run in the daylight, so I did 8.5 miles on the Pimmit Run trail.
Tuesday night I went out to do an easy 13 on the New Virginia Manor loop. I was a little peppy early on, but wanted to just run relaxed. I knew I was moving when I split 24:46 for my first four-mile loop, but just kept cranking it up and did the second loop in 24:12. I ended up averaging 6:14.
Wednesday I did a 30 minute progression- 10 at 6:00, 10 at 5:40, 10 at close to 5:00, and wound up averaging 5:55, 5:35 and 5:08. I might have been a little worn out from my run the night before.
Thursday I managed to get up and rung before work- a Westmoreland. Friday I did a Park Plus, also early.