Monday, Sept. 26th:
Day off. Exhausted, and left heel bothersome again. Long runs especially seem to make it flare up. Thankfully, I have only a 15 and 12 miler left before the race.
Tuesday, Sept. 27th:
5:05 am, 68 degrees, 95%, calm. Maple Shade Loop (S). Nike Pegasus 27+ (Red).
5m easy (BOF) - 8:02 average.
Another foggy/humid morning. Body felt drained the first 3m, just couldn't get going. Opened up a little the last 2m and felt better at the finish. Can't wait for these warm humid mornings to pass.
Wednesday, Sept. 28th:
4:40 am, 70 degrees, 95%, 0-10mph. Neighborhood. Nike Run Avant.
1m warm up, 1x4m (6:15 15 15 14), 4:30 rest, 1x2m (6:17 14) 1.75m cool down.
Way too hot and humid to attempt a 2x4m. I badly overheated the 2nd set despite taking gu/gatorade during the break. I wisely cut the workout short and took it easy on the cool down. Just way too hot. Good to know that today was the last "hard" workout before the race. Just wish the conditions could have been a little better.
Thursday, Sept. 29th:
4:45 am, 71 degrees, 90%, calm. Kilmer Loop. New Balance 890.
6m easy - 7:56 average.
Felt much better today. Ran without music for the first time in awhile, and it was actually quite peaceful. Supposed to get a break in the weather starting tomorrow. Can't wait.
Friday, Sept. 30th:
5:45 am, 58 degrees, 85%, calm. Moorestown. Adidas Marathon 10.
8m easy - 7:33 average.
Perfect morning. Cooler temps, lower humidity (at least, lower than what it has been!), felt relaxed with great form the whole way. Picked up the pace on last two miles comfortably (7:09 07). Finished feeling great.
Saturday, Oct. 1st:
"Turn of the Calendar - Two weeks"
5:30 am, 58 degrees, 85%, 0-10mph. Maple Shade Loop (L). New Balance 890.
7m easy (BOFM) - 7:40 average.
Repeat of yesterday. Felt strong the whole way - had to hold back the urge to go faster. Can finally feel the taper really taking effect. It's amazing how responsive I feel during each run now. The itch to race is getting stronger, but I am forcing myself to remain patient.
Sunday, Oct. 2nd:
6:40 am, 50-52 degrees, 90-85%, 0-10mph. Moorestown-Home-Moorestown. Adidas Marathon 10 B.
10m easy (BOFM) - 7:23 average, 5MP 6:25 (6:31 26 24 26 20).
Felt great the first 8 miles or so at easy pace, but then felt like I was working hard to find marathon pace for the first 3 miles MP - very up and down at times. Finally hit my stride the last mile and finished strong. Great display of mental toughness to hang in there on a day where I just couldn't find a groove. Good to know that I can survive hard mental/physical stretches and come out stronger on the other side. PATIENCE.
Weekly Total: 50 miles
Last week of workouts didn't exactly go to plan, but I feel more confident than ever before that everything is falling into place. I have learned from past mistakes by not killing myself on workouts just to prove a point, and to hang tough knowing that I will have more in me later during longer runs where I am just not feeling it early on. Encouraged by how easy my easy runs are starting to feel, and how quickly I am recovering within workouts and following workouts. I have no doubt that if Mother Nature cooperates on October 15th, something special IS going to happen.
Two weeks to the marathon.
Tuesday, September 27, 2011
Tuesday, September 20, 2011
Baltimore Marathon Training Week 15
Monday, Sept. 19th:
Day off. Recovery from yesterday's hard long session.
Tuesday, Sept. 20th:
5:15 am, 61 degrees, 85%, 0-15mph. Maple Shade Loop (S). Nike Pegasus 27+ (Red).
5m rejuvenation pace - 8:05 average.
Took it nice and easy. Felt surprisingly spry and fully recovered from Sunday's long workout. Hard to believe I have just two weeks of workouts left. I feel the wave building.
Wednesday, Sept. 21st:
4:45 am, 59 degrees, 100%, calm. Neighborhood. New Balance 890.
1.5m warm up, 5x1mT w/2:00 jogs (5:49 53 49 50 49), 1.5m cool down.
Very humid, foggy morning. Took the entire warm up for my left heel to settle down. It was a shock to my system to have to run at 5:49 pace that first mile, but I recovered quickly after each rep and settled into the pace of the workout from reps 2-5. Had to work hard on the last one, and bagged the planned 6th rep due to the humidity. Felt great on the cool down, and overall felt strong when I finished, rather than feeling overly spent. Solid workout.
Thursday, Sept. 22nd:
5:00 am, 70 degrees, 95%, calm. Kilmer Loop. Nike Pegasus 27+ (Red).
6m rejuvenation pace - 8:22 average.
Super warm/humid morning, especially after the cool days we have had for the past week or so. My left heel was sore all of yesterday, and was noticeably sore the first 1.5m of this morning's run, to the point where I almost bagged the rest of the run. I did warm up from there, but took it cautiously and ran super slow. Will monitor progress today - may take some additional time off if it doesn't start improving. I definitely AM NOT going to be missing this marathon.
Friday, Sept. 23rd:
5:45 am, 70 degrees, 95%, calm. Moorestown. Adidas Marathon 10.
8m easy - 7:35 average.
Complete turn around. Heel and lungs both felt 100%. Running with the gang in Moorestown was a big help - first time I had company on a run in two weeks. Last mile consisted of 4xhill (Washington St.): form up/easy down. Felt fully controlled with tons of spring in my stride. First day that this has actually felt like a taper.
Saturday, Sept. 24th:
5:15 am, 71 degrees, 95%, calm. Hialeah-Kilmer Loop. New Balance 890.
7m easy (BOF) - 7:56 average.
Stiff lower back and mild soreness in the left heel to start the run. Loosened up after 3 miles. Felt great from that point on until the finish. There was an awesome glowing crescent moon hanging in the sky this morning - made me smile. Practiced a lot of positive mental training strategies (cues, mantras, form, focus).
Sunday, Sept. 25th:
7:00 am, 70-75 degrees, 90%, 0-5mph. Breakneck Road. Adidas Marathon 10 B.
17m easy - 7:20 average.
Group run on the hills of Breakneck Road. Handled the first 12-13 miles very well, completely in control, powered up hills, relaxed on the flat sections. Last 3 miles were on my own, got very hot very quickly, overheated in the sun, made a wrong turn and became terribly lost. Thankfully a good samaritan offered me a ride back to the parking lot from where we started - I was 5 miles off course! Lesson learned - always know the route and take extra fluids/gels for emergency situations. There won't always be nice ladies to rescue you. Aside from the navigation mishap, still a high quality long run.
Weekly Total: 52 miles
Kind of a tough week - my body is definitely still recovering from all the build up work and adjusting to the taper. However, I feel my mind is stronger than ever. One more workout next week, and then everything (aside from strides) is marathon pace or slower until the race. For the first time, I don't feel anxious or worried about an upcoming marathon - I am confident that I have put in all the work, prepared myself for many different strategies/situations, and that everything I can control will go according to plan.
Three weeks to the marathon.
Day off. Recovery from yesterday's hard long session.
Tuesday, Sept. 20th:
5:15 am, 61 degrees, 85%, 0-15mph. Maple Shade Loop (S). Nike Pegasus 27+ (Red).
5m rejuvenation pace - 8:05 average.
Took it nice and easy. Felt surprisingly spry and fully recovered from Sunday's long workout. Hard to believe I have just two weeks of workouts left. I feel the wave building.
Wednesday, Sept. 21st:
4:45 am, 59 degrees, 100%, calm. Neighborhood. New Balance 890.
1.5m warm up, 5x1mT w/2:00 jogs (5:49 53 49 50 49), 1.5m cool down.
Very humid, foggy morning. Took the entire warm up for my left heel to settle down. It was a shock to my system to have to run at 5:49 pace that first mile, but I recovered quickly after each rep and settled into the pace of the workout from reps 2-5. Had to work hard on the last one, and bagged the planned 6th rep due to the humidity. Felt great on the cool down, and overall felt strong when I finished, rather than feeling overly spent. Solid workout.
Thursday, Sept. 22nd:
5:00 am, 70 degrees, 95%, calm. Kilmer Loop. Nike Pegasus 27+ (Red).
6m rejuvenation pace - 8:22 average.
Super warm/humid morning, especially after the cool days we have had for the past week or so. My left heel was sore all of yesterday, and was noticeably sore the first 1.5m of this morning's run, to the point where I almost bagged the rest of the run. I did warm up from there, but took it cautiously and ran super slow. Will monitor progress today - may take some additional time off if it doesn't start improving. I definitely AM NOT going to be missing this marathon.
Friday, Sept. 23rd:
5:45 am, 70 degrees, 95%, calm. Moorestown. Adidas Marathon 10.
8m easy - 7:35 average.
Complete turn around. Heel and lungs both felt 100%. Running with the gang in Moorestown was a big help - first time I had company on a run in two weeks. Last mile consisted of 4xhill (Washington St.): form up/easy down. Felt fully controlled with tons of spring in my stride. First day that this has actually felt like a taper.
Saturday, Sept. 24th:
5:15 am, 71 degrees, 95%, calm. Hialeah-Kilmer Loop. New Balance 890.
7m easy (BOF) - 7:56 average.
Stiff lower back and mild soreness in the left heel to start the run. Loosened up after 3 miles. Felt great from that point on until the finish. There was an awesome glowing crescent moon hanging in the sky this morning - made me smile. Practiced a lot of positive mental training strategies (cues, mantras, form, focus).
Sunday, Sept. 25th:
7:00 am, 70-75 degrees, 90%, 0-5mph. Breakneck Road. Adidas Marathon 10 B.
17m easy - 7:20 average.
Group run on the hills of Breakneck Road. Handled the first 12-13 miles very well, completely in control, powered up hills, relaxed on the flat sections. Last 3 miles were on my own, got very hot very quickly, overheated in the sun, made a wrong turn and became terribly lost. Thankfully a good samaritan offered me a ride back to the parking lot from where we started - I was 5 miles off course! Lesson learned - always know the route and take extra fluids/gels for emergency situations. There won't always be nice ladies to rescue you. Aside from the navigation mishap, still a high quality long run.
Weekly Total: 52 miles
Kind of a tough week - my body is definitely still recovering from all the build up work and adjusting to the taper. However, I feel my mind is stronger than ever. One more workout next week, and then everything (aside from strides) is marathon pace or slower until the race. For the first time, I don't feel anxious or worried about an upcoming marathon - I am confident that I have put in all the work, prepared myself for many different strategies/situations, and that everything I can control will go according to plan.
Three weeks to the marathon.
Tuesday, September 13, 2011
Baltimore Marathon Training Week 14
Monday, Sept. 12th:
Day off. Penelope had a rough night of sleep and I just had no energy to put in any miles this morning. Plus, I think my body could use some extra rest after yesterday's epic long run workout.
Tuesday, Sept. 13th:
4:55 am, 64 degrees, 95%, 0-5mph. Kilmer Loop. New Balance 890.
6m easy - 7:55 average.
Felt much better than yesterday. No problem getting up, got into a great rhythm after 1m, and finished feeling strong.
Wednesday, Sept. 14th:
4:30 am, 68 degrees, 95%, 0-5mph. Neighborhood. Nike Run Avant.
1m warm up, 3x2mT w/3:00 jogs (6:04 03, 03 04, 03 05) 3:00 rest, 1.4m cool down
Was supposed to be a 4x2m workout but I bailed after the 3rd rep - massively tired and overheated. The humidity really affected me today, and my legs just felt so tired/heavy after the 1st rep. Valiantly battled to finish the 3 reps, which is still a high quality workout. Can't be too bummed - body just didn't have it today.
Thursday, Sept. 15th:
4:45 am, 66 degrees, 90%, calm. Maple Shade (L) - Neighborhood. Adidas Marathon 10 B
8m easy (BOF) - 7:44 average.
Had a mild calf cramp last night - did a bunch of stretching, but it still felt a little tight this morning. Once I got moving though, I felt incredibly recovered from yesterday - felt like I was holding back most of the run. Will monitor the cramp - glad to see that yesterday was an anomaly.
Friday, Sept. 16th:
5:15 am, 49 degrees, 75%, 0-10mph. Cherry Hill West-Pennypacker-Grove St.-Cherry Hill West. Adidas Marathon 10 B.
9m easy (BOF) - 7:41 average.
You only get one "first cool morning of September" run and I savored every moment of it. It felt like I came down from altitude training, that's how easy and strong I felt today. Cool air on the skin, easier to breathe, just a natural state of things. Forecast calls for a few more of these in the next few days which will be nice, but they can't replicate the feeling of the first one. Pure bliss.
Saturday, Sept. 17th:
6:00 am, 50 degrees, 75%, 0-5mph. Pearl Croft-Kingsway-Croft Farm. New Balance 890.
7m easy (BOF) - 7:45 average.
I didn't feel quite as strong as yesterday, so I mentally backed off the pedal a bit but still almost finished with the same overall average as yesterday. Got stronger as the run progressed. I could really get used to these cool mornings. I would give anything for today's conditions on race day.
Sunday, Sept. 18th:
"The Dress Rehearsal"
6:30 am, 60 degrees, 70%, 0-15mph. Baltimore. Adidas Marathon 10 B.
2m warm up, 14MP @ 6:25 average (6:31 30 16 29 29 29 30 30 34 25 24 24 11 15), 2m cool down.
Most people in their right mind don't wake up at 2:30 am, drive an hour and forty-five minutes, run alone for 18 miles in a major US City, and then drive an hour and forty five minutes home. Especially when it's not even a race. But that's what I did today - so call me crazy. When I was finished, however, I was ecstatic about how well the run went. The conditions were great, a tad breezy at times, but ideal for marathon running. I mentally survived the challenge of climbing the four miles of hills but found that I quickly recovered and had tons left for the last 10K of the course, most of which is downhill. I took the fear of the unknown out of the course today, and my performance indicates I might be in even better shape than I think I am. This obviously doesn't mean that I will ace the course on race day, but it sure helps to know that I have already aced it once during non-race conditions.
Weekly Total: 57 miles
It is literally all downhill from here. Seeing the course and taking the mystique out of it was huge. I feel more than prepared to go out and run a great time. Now all I need are conditions like today on October 15th and I will have no excuses.
4 weeks to the marathon.
Day off. Penelope had a rough night of sleep and I just had no energy to put in any miles this morning. Plus, I think my body could use some extra rest after yesterday's epic long run workout.
Tuesday, Sept. 13th:
4:55 am, 64 degrees, 95%, 0-5mph. Kilmer Loop. New Balance 890.
6m easy - 7:55 average.
Felt much better than yesterday. No problem getting up, got into a great rhythm after 1m, and finished feeling strong.
Wednesday, Sept. 14th:
4:30 am, 68 degrees, 95%, 0-5mph. Neighborhood. Nike Run Avant.
1m warm up, 3x2mT w/3:00 jogs (6:04 03, 03 04, 03 05) 3:00 rest, 1.4m cool down
Was supposed to be a 4x2m workout but I bailed after the 3rd rep - massively tired and overheated. The humidity really affected me today, and my legs just felt so tired/heavy after the 1st rep. Valiantly battled to finish the 3 reps, which is still a high quality workout. Can't be too bummed - body just didn't have it today.
Thursday, Sept. 15th:
4:45 am, 66 degrees, 90%, calm. Maple Shade (L) - Neighborhood. Adidas Marathon 10 B
8m easy (BOF) - 7:44 average.
Had a mild calf cramp last night - did a bunch of stretching, but it still felt a little tight this morning. Once I got moving though, I felt incredibly recovered from yesterday - felt like I was holding back most of the run. Will monitor the cramp - glad to see that yesterday was an anomaly.
Friday, Sept. 16th:
5:15 am, 49 degrees, 75%, 0-10mph. Cherry Hill West-Pennypacker-Grove St.-Cherry Hill West. Adidas Marathon 10 B.
9m easy (BOF) - 7:41 average.
You only get one "first cool morning of September" run and I savored every moment of it. It felt like I came down from altitude training, that's how easy and strong I felt today. Cool air on the skin, easier to breathe, just a natural state of things. Forecast calls for a few more of these in the next few days which will be nice, but they can't replicate the feeling of the first one. Pure bliss.
Saturday, Sept. 17th:
6:00 am, 50 degrees, 75%, 0-5mph. Pearl Croft-Kingsway-Croft Farm. New Balance 890.
7m easy (BOF) - 7:45 average.
I didn't feel quite as strong as yesterday, so I mentally backed off the pedal a bit but still almost finished with the same overall average as yesterday. Got stronger as the run progressed. I could really get used to these cool mornings. I would give anything for today's conditions on race day.
Sunday, Sept. 18th:
"The Dress Rehearsal"
6:30 am, 60 degrees, 70%, 0-15mph. Baltimore. Adidas Marathon 10 B.
2m warm up, 14MP @ 6:25 average (6:31 30 16 29 29 29 30 30 34 25 24 24 11 15), 2m cool down.
Most people in their right mind don't wake up at 2:30 am, drive an hour and forty-five minutes, run alone for 18 miles in a major US City, and then drive an hour and forty five minutes home. Especially when it's not even a race. But that's what I did today - so call me crazy. When I was finished, however, I was ecstatic about how well the run went. The conditions were great, a tad breezy at times, but ideal for marathon running. I mentally survived the challenge of climbing the four miles of hills but found that I quickly recovered and had tons left for the last 10K of the course, most of which is downhill. I took the fear of the unknown out of the course today, and my performance indicates I might be in even better shape than I think I am. This obviously doesn't mean that I will ace the course on race day, but it sure helps to know that I have already aced it once during non-race conditions.
Weekly Total: 57 miles
It is literally all downhill from here. Seeing the course and taking the mystique out of it was huge. I feel more than prepared to go out and run a great time. Now all I need are conditions like today on October 15th and I will have no excuses.
4 weeks to the marathon.
Monday, September 5, 2011
Baltimore Marathon Training Week 13
Monday, Sept. 6th:
6:30 am, 70 degrees, 90%, 0-10mph. Hialeah-Valley Run-Kilmer-CH Blvd Loop. Adidas Marathon 10 B.
9m easy (BOF) - 7:44 average.
Felt absolutely terrible the first 2 miles. Got an unexpected surge of energy around Mile 4. From there, just got stronger and stronger until the finish. Afterward I did 6x strides, which felt awesome. I think running with music again has really energized training and taking the doldrums out of these everyday easy runs.
Monday, Sept. 6th:
5:00 pm, 82 degrees, 70%, 5-15mph. Maple Shade Loop (S). Nike Pegasus 27+ (Red).
5m easy - 7:42 average.
Okay, I am ready to knock wood. I am becoming AFRAID of my fitness. I intentionally ran VERY slowly this afternoon, was holding back the whole run, the last mile felt like I was just striding. Yet still my easy run pace is getting easier and faster. I have run 84 miles in 11 runs in 7 days for crying out loud! I SHOULDN'T feel this good. So I am doing the reasonable thing and taking tomorrow off before I really do hurt myself. Go figure.
Tuesday, Sept. 7th:
8:50 pm, 63 degrees, 95%, 10-20mph. Neighborhood. Nike Run Avant.
2m warm up, 6m progression tempo (6:25 20 16 12 08 02), 2m cool down.
I know, I know. I was supposed to take today off. But I realized late this evening that it is supposed to rain non-stop for like the next 48 hours - leaving little chance of getting in my mid-week workout if I didn't do it tonight. Which wouldn't have been half bad if I hadn't already eaten a large bowl of chocolate cookie dough ice cream at 7:30 pm. You live and learn. Somehow I did manage to hit all my goal splits - but my stomach was very heavy and I had this constant desire to belch/barf for about 4 of the 6 tempo miles. Thankfully nothing did come up. But I definitely won't make that same mistake again. Ugh.
Wednesday, Sept. 7th:
Day off. Well-deserved I might add.
Thursday, Sept. 8th:
3:50 pm, 75 degrees, 90%, calm. Hialeah-Kilmer Loop. New Balance 890.
7m easy - 7:48 average.
Unexpectedly tired. Had no energy, little lift in my stride, struggled through the first 5m in the humidity. Plugged away, found rhythm last 2m and finished strong. Weird, but sometimes you feel worse after an off day then after 10 days in a row of hard running. Hoping I feel better tomorrow, because today wasn't fun.
Friday, Sept. 9th:
5:45 am, 70 degrees, 90%, calm. Moorestown. New Balance 890.
6m easy - 7:42 average.
I have said this many times before, but what a difference a day makes! Felt absolutely awesome this morning - like a running assassin. Felt like I could run forever. Did 6x strides after and had tons of speed/control. Feels great to be back in control.
Friday, Sept. 9th:
6:15 pm, 80 degrees, 60%, calm. Tavistock Loop. Nike Pegasus 27+ (Red).
4m easy (Hills) - 7:45 average.
Very even pace effort on Tavistock Hills (7:50 41 45 42). Ran an hour after eating dinner (Penny fell asleep so I snuck out when I had the chance), stomach felt a little heavy, but effort felt controlled as I powered up hills.
Saturday, Sept.10th:
5:50 am, 70 degrees, 90%, 0-5mph. Maple Shade Loop (L).
7m rejuvenation pace - 8:06 average.
In preparation for tomorrow's long run workout, decided to give myself a very easy day and intentionally ran super slow. Started off at 8:45/mi and progressed down to 7:49/mi. Took it very nice and easy and just let the pace come. My legs were very happy with my decision when I finished.
Sunday, Sept. 11th:
7:00 am, 66-70 degrees, 90%, 0-5mph. Moorestown. Adidas Marathon 10.
6m warm up, 10x800m @ 102%MP w/800 recovery jogs, 4m cool down.
Splits: (6:18 7:04 6:16 7:10 6:17 7:09 6:16 7:06 6:18 7:13 6:15 7:03 6:14 7:15 6:15 7:08 6:14 7:14 6:14 7:13)
Overall: 20 miles, 2h 19m, 6:57 average
A run I won't soon forget. Ran the first 6 miles easy with Tom, Rich, Ron, and John, and then did the workout segment and cool down by myself. Got into a nice rhythm right from the start - pace felt right, fueling felt right, everything was picture perfect. Legs started to feel a little tired around the 7th rep but I didn't have to work any harder and I stayed relaxed in my form. First two miles of the cool down were a little shaky, but once I fueled up again, I felt a surge of energy the last two miles. Thinking about 9/11 inspired me during those last couple miles as well. Huge confidence boost for the marathon.
Weekly Total: 68 miles
Two fantastic workouts combined with a bunch of solid easy runs makes for one of the best weeks of the cycle. Very stoked where I am at right now. 3 more weeks of workouts before the taper - just need to make sure I stay within myself and listen to my body - now is NOT the time be a workout hero.
5 weeks to the marathon.
6:30 am, 70 degrees, 90%, 0-10mph. Hialeah-Valley Run-Kilmer-CH Blvd Loop. Adidas Marathon 10 B.
9m easy (BOF) - 7:44 average.
Felt absolutely terrible the first 2 miles. Got an unexpected surge of energy around Mile 4. From there, just got stronger and stronger until the finish. Afterward I did 6x strides, which felt awesome. I think running with music again has really energized training and taking the doldrums out of these everyday easy runs.
Monday, Sept. 6th:
5:00 pm, 82 degrees, 70%, 5-15mph. Maple Shade Loop (S). Nike Pegasus 27+ (Red).
5m easy - 7:42 average.
Okay, I am ready to knock wood. I am becoming AFRAID of my fitness. I intentionally ran VERY slowly this afternoon, was holding back the whole run, the last mile felt like I was just striding. Yet still my easy run pace is getting easier and faster. I have run 84 miles in 11 runs in 7 days for crying out loud! I SHOULDN'T feel this good. So I am doing the reasonable thing and taking tomorrow off before I really do hurt myself. Go figure.
Tuesday, Sept. 7th:
8:50 pm, 63 degrees, 95%, 10-20mph. Neighborhood. Nike Run Avant.
2m warm up, 6m progression tempo (6:25 20 16 12 08 02), 2m cool down.
I know, I know. I was supposed to take today off. But I realized late this evening that it is supposed to rain non-stop for like the next 48 hours - leaving little chance of getting in my mid-week workout if I didn't do it tonight. Which wouldn't have been half bad if I hadn't already eaten a large bowl of chocolate cookie dough ice cream at 7:30 pm. You live and learn. Somehow I did manage to hit all my goal splits - but my stomach was very heavy and I had this constant desire to belch/barf for about 4 of the 6 tempo miles. Thankfully nothing did come up. But I definitely won't make that same mistake again. Ugh.
Wednesday, Sept. 7th:
Day off. Well-deserved I might add.
Thursday, Sept. 8th:
3:50 pm, 75 degrees, 90%, calm. Hialeah-Kilmer Loop. New Balance 890.
7m easy - 7:48 average.
Unexpectedly tired. Had no energy, little lift in my stride, struggled through the first 5m in the humidity. Plugged away, found rhythm last 2m and finished strong. Weird, but sometimes you feel worse after an off day then after 10 days in a row of hard running. Hoping I feel better tomorrow, because today wasn't fun.
Friday, Sept. 9th:
5:45 am, 70 degrees, 90%, calm. Moorestown. New Balance 890.
6m easy - 7:42 average.
I have said this many times before, but what a difference a day makes! Felt absolutely awesome this morning - like a running assassin. Felt like I could run forever. Did 6x strides after and had tons of speed/control. Feels great to be back in control.
Friday, Sept. 9th:
6:15 pm, 80 degrees, 60%, calm. Tavistock Loop. Nike Pegasus 27+ (Red).
4m easy (Hills) - 7:45 average.
Very even pace effort on Tavistock Hills (7:50 41 45 42). Ran an hour after eating dinner (Penny fell asleep so I snuck out when I had the chance), stomach felt a little heavy, but effort felt controlled as I powered up hills.
Saturday, Sept.10th:
5:50 am, 70 degrees, 90%, 0-5mph. Maple Shade Loop (L).
7m rejuvenation pace - 8:06 average.
In preparation for tomorrow's long run workout, decided to give myself a very easy day and intentionally ran super slow. Started off at 8:45/mi and progressed down to 7:49/mi. Took it very nice and easy and just let the pace come. My legs were very happy with my decision when I finished.
Sunday, Sept. 11th:
7:00 am, 66-70 degrees, 90%, 0-5mph. Moorestown. Adidas Marathon 10.
6m warm up, 10x800m @ 102%MP w/800 recovery jogs, 4m cool down.
Splits: (6:18 7:04 6:16 7:10 6:17 7:09 6:16 7:06 6:18 7:13 6:15 7:03 6:14 7:15 6:15 7:08 6:14 7:14 6:14 7:13)
Overall: 20 miles, 2h 19m, 6:57 average
A run I won't soon forget. Ran the first 6 miles easy with Tom, Rich, Ron, and John, and then did the workout segment and cool down by myself. Got into a nice rhythm right from the start - pace felt right, fueling felt right, everything was picture perfect. Legs started to feel a little tired around the 7th rep but I didn't have to work any harder and I stayed relaxed in my form. First two miles of the cool down were a little shaky, but once I fueled up again, I felt a surge of energy the last two miles. Thinking about 9/11 inspired me during those last couple miles as well. Huge confidence boost for the marathon.
Weekly Total: 68 miles
Two fantastic workouts combined with a bunch of solid easy runs makes for one of the best weeks of the cycle. Very stoked where I am at right now. 3 more weeks of workouts before the taper - just need to make sure I stay within myself and listen to my body - now is NOT the time be a workout hero.
5 weeks to the marathon.
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