Monday, August 29th:
Day off. Had to drive to Home Depot first thing in the morning to get a part to fix my water heater. The pilot light got washed out during the flood and wouldn't re-light yesterday so we had some luke-warm showers at best last night. The kicker is after I got home this morning, I got the pilot to re-light without replacing the part. Oh well, I am so sore and tired from this weekend that I probably should have taken the day off anyway.
Tuesday, August 30th:
5:15 am, 58 degrees, 90%, calm. Kilmer Loop. Adidas Marathon 10 B.
6m easy - 7:47 average.
Felt good to get back out on the roads, especially with the cooler temps. Humidity still very high, and I could really feel it the first mile or two. Was able to shake out the soreness/stiffness in my glutes and get into a nice rhythm after two miles. Good to be back.
Tuesday, August 30th:
8:15 pm, 75 degrees, 50%, calm. Merchantville-Neighborhood. New Balance 890.
4m easy - 7:43 average.
Relaxing night run. Lower humidity, light on my feet, easy as pie. Psyched for workout in the AM. I have this sudden desire to run as many miles as physically, safely possible in the next few weeks - the turning of the calendar this week reminds me how hard it is to believe that taper time is about a month away.
Wednesday, August 31:
4:45 am, 59 degrees, 90%, calm. Neighborhood Loop. New Balance 890.
2m warm up, 2x3m w/4:00 recovery jog, 1.25m cool down
Goal pace: 6:05-10/mi
Actual splits: (6:07 05 02, 6:09 08 00)
I wasn't so sure about the workout 1.5m into the first set, as I felt like I was already having to work fairly hard. But after the recovery jog, I felt very strong on the 2nd set and had plenty left at the end. Fantastic workout - I am now glad I gave myself the two recovery days earlier in the week, as today was a great rust-buster/confidence-booster.
Wednesday, August 31st:
8:15 pm, 74 degrees, 65%, 0-10mph. Neighborhood. Nike Pegasus 27+ (Red).
3m easy - 7:45 average.
Really starting to believe in the power of doubles. These easy night runs really allow my legs to recover from the longer morning sessions by flushing out all the yucky stuff that builds up rather than letting it sit and fester overnight. Sounds crazy, but the more frequently you run, the easier it feels. Or maybe it's just the cooler temperatures that are making running feel easier. Either way, I am liking how I am feeling and will keep the trend going when possible until it becomes too much.
Thursday, Sept. 1st:
4:45 am, 60 degrees, 95%, calm. Maple Shade Loop (L). Adidas Marathon B.
7m easy (BOF) - 7:48 average.
Very humid, legs little heavy first 3-4 miles, but was running with music and let it guide me - felt solid the last 3 miles.
Thursday, Sept 1st:
8:30 pm, 74 degrees, 60%, calm. Neighborhood. Nike Run Avant.
3m easy (BOF) - 8:02 average.
Legs little sore/heavy from doing yard work and basement cleanup this afternoon. Intentionally ran very slow, but still turned out to be a decent pace.
Friday, Sept 2nd:
5:45 am, 60 degrees, 90%, calm. Moorestown. New Balance 890.
8m easy - 7:40 average.
Conversational run with Rich. Miles 2-7: we were absolutely locked in (7:32-37/mi). Did 6x100m strides after the run, and it felt great to turn over the wheels that fast. Felt strong and loose afterward. Longest run of the training cycle tomorrow - can't wait!
Saturday, Sept. 3rd:
6:10 am, 65-69 degrees, 85-75% humidity, 0-10mph. Haddonfield-Heights-Runnemede-Haddonfield Loop. Adidas Marathon 10.
22m easy - 7:25 average.
Spent most of the run with John Schwab - ran at conversational pace. Stayed as relaxed as possible, even during a brief period of discomfort during miles15-17. Most miles between 7:18-:25 pace. A few rolling hills. Was very strong the last 2+ miles on the Tavistock Hills - great sign for Baltimore. Long runs are now all downhill in terms of overall distance until the race! Whoopee!
Sunday, Sept. 4th:
5:15 am, 69 degrees, 90%, 0-10mph. Hialeah-CH Blvd-Kilmer Loop. New Balance 890.
7m easy - 7:54 average.
Felt amazingly strong after yesterday's long run. No residual soreness, got into comfort zone within 1/2 mile and felt stronger and stronger as the run progressed. Had to hold back from the desire to run faster. Great way to end the week.
Weekly Total: 70 miles
70 miles in 6 days. This is the strongest my body has felt the entire marathon cycle. Easy runs feeling easier, long runs feeling easier, recovery runs feeling easier - it's just a great overall feeling. Now it's time to keep myself in check and not go overboard the last couple training weeks before the taper.
6 weeks to the marathon.
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