Monday, October 31st:
Day off.
Tuesday, November 1st:
Unplanned day off. Very tired and left foot still a little sore from Sunday's long run. Figured my body could use the extra rest after a busy but fun Halloween yesterday.
Wednesday, November 2nd:
4:30 am, 39 degrees, 80%, calm. Valley Run-Kilmer Loop x2. New Balance 890.
2m warm up, 2 x 4m tempo (6:30/mi) w/4:00 recovery jog, 1.5m cool down
Actual splits: (6:34 29 29 29, 29 27 31 26)
Foot felt better this morning. Got a ton of sleep last night - dozed off with Penny around 7:00 pm! Felt strong and relaxed throughout the run and recovered very quickly during the 1/2m jog and after the second session. Had an upset stomach the last 2m of the run (Lemon lime Gu?), but other than that felt great.
Thursday, November 3rd:
4:55 am, 42 degrees, 85%, calm. Maple Shade Loop (M). Nike Pegasus 27+ (Red).
6m rejuvenation pace - 8:07 average.
Left heel bothersome again for about a mile today. Took the run very easy. Gradually warmed up and finished strong the last two miles. Form and breathing felt great the whole way, though.
Friday, November 4th:
5:50 am, 48 degrees, 80%, 0-10mph. Hialeah-Kilmer-Hialeah. Nike Run Avant.
8m easy (BOF) - 7:27 average. 8x100m strides.
Don't know why I haven't run in these shoes for awhile - I didn't realize how much I missed wearing them! Felt great from the start, positive energy the whole way ("everybody gets knocked down" "give me your best"), finished floating the last 2 miles. Strides afterward were very smooth and controlled. And the weather was perfect. Great run.
Saturday, November 5th:
6:25 am, 38 degrees, 55%, 5-15mph. Maple Shade-back. New Balance 890.
6m easy - 7:54 average.
I don't remember much of the first two miles. My body and mind were both numb from the cold (wind chill 29!). I remember starting to feel alive at the end of mile 4, and then feeling very strong the last two miles. I feel for my daughter's soccer team, who has a game at 9:00 am this morning. I hope they all dress warm!
Sunday, November 6th:
6:30 am, 36-45 degrees, 80-65%, 0-5mph. Last 2/3 of Philly Marathon Course. Adidas Marathon 10 B.
18m - 7:04 average. (8:10 7:37 23 05 04 02 12 00 00 08 10 05 03 6:53 7:04 6:35 29 04).
Perfect practice run of the course. First 6 miles very easy solo effort. Joined by Mickey and Denning for the last 12 miles. Clicking off 7:00/mi like a piece of cake. Intentional fast finish the last 3 miles - very smooth/controlled. Had tons left in the tank. Practiced fueling with which I was comfortable. Everything perfect. Great mental and physical preparation for the race. Now time to watch my NY guys tear up the course!
Weekly Total: 51 miles
Everything rounding back into shape perfectly. One last hard workout this week and everything else easy running. Great positive mindset going into Philly. The time is now.
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