Monday, October 24th:
5:35 am, 42 degrees, 90%, calm. Kilmer Loop. Nike Pegasus 27+ (Red).
6m rejuvenation pace - 8:20 average.
A welcome treat to allow myself to take a run VERY SLOWLY. No bad aches or pains from yesterday, just general soreness. I could really get used to these 40+ degree mornings.
Tuesday, October 25th:
Day off. Had planned for another easy 6 miles at rejuvenation pace, but opted for the sleep instead. Good decision.
Wednesday, October 26th:
4:35 am, 48 degrees, 80%, 5-10mph. Cherry Hill West Track.
2m warm up, 6x1200 (goal 4:18) w/400 jogs (goal 2:15), 2m cool down
Actual splits: (4:20 19 17 18 17 07) Actual recovery splits (2:17 13 12 11 12 18)
Felt refreshed after my day off yesterday. Left ankle was a little sore during the warm up, but felt fine during the workout. It had been forever since my last actual track workout, so it took a few reps to get a feel for the right pace. I ran full effort for the last rep without checking my splits, and surprised I still had that much left in the tank. Great workout, great confidence booster that I am recovering well for Philly.
Thursday, October 27th:
4:15 am, 57 degrees, 85%, 0-5mph. Home-Tavistock (L)-Home. Adidas Marathon 10.
12m easy (BOF) - 7:44 average.
Warmer than it has been. Light mist falling for portions of the run, which was nice. But that did leave some of the roads kind of slick. Left heel was sore again for about a mile, but then it loosened up once I got into a rhythm. Playing around with my fuel strategy - no Gu today. Took only water at 4m/8m. Finished the last 3+ miles very strong. I think I need to add more of these longer mid-week runs the next marathon cycle (which hopefully will be a LONG way away after Philly). :)
Friday, October 28th:
5:45 am, 37 degrees, 70%, 5-10 mph. Moorestown. New Balance 890.
7m easy - 7:17 average. 8x100m strides after - total of 8 miles +.
That's right - 20 degrees colder this morning than yesterday! Brrr! Ran with Tom Elliott and the group, had good marathon chat, felt really strong the entire run. The strides felt unbelievably great, wanted to really let loose, but reined myself in. I haven't felt stronger and more confident as a runner in long time. Pace doesn't matter, time doesn't matter, I FEEL great. Really looking forward to Philly now and targeting sub-3 hours.
Saturday, October 29th:
5:15 am, 41 degrees, 80%, 5-15 mph. Kilmer Loop. Nike Pegasus 27+ (Red).
6m rejuvenation pace - about 8:15 average (No Garmin).
A cold, rainy, miserable morning. Left ankle was sore again for about 2 miles before it finally loosened up. Finished strong the last mile. The kind of run where you are glad you got the miles in and you are finished. Not pretty.
Sunday, October 30th:
6:00 am, 33-35 degrees, 80%, 5-15 mph. Moorestown. Adidas Marathon 10 B.
23.3m easy PROG - 7:41 average.
Sometimes, you just can't explain running. You take it for what it is. Today I felt like I could run forever. I purposely did not eat anything beforehand, drank a cup of coffee 90 minutes prior, and then took 4 oz of water only every 3 miles. No Gu, no Gatorade, nothing. Wanted to get used to burning fat and feeling the effects. Well, I never felt the effects, even after 3 hours of running. In fact, my last 4 miles were the fastest and they felt like I was jogging. Running with a huge pack the second half of the run really helped, but still, I was surprised how strong I felt today. And I get the day off tomorrow! What a feeling!
Weekly Total: 65m +
I am still surprised at how quickly things have fallen into place after Baltimore. I keep waking up each morning waiting to feel really lousy, but each day it doesn't happen. It's like the anti-Groundhog Day, where every morning I wake up to the same great feeling. I am going to ride this out for however long it lasts - hopefully to the end of the Philly Marathon.
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