Gettysburg Marathon Training, Week 2

Monday, December 31st:

7:30 am, 30 degrees, 55%, 5-10mph.  Kilmer-Hialeah Loop.  Nike Pegasus 29 Shield.

7mi easy - (7:56)

Slept late for me today (7:00 am).  First mile was really slow (8:27), but then picked it up from there.  Worked the hills a little, cruised everything else.  Nice way to end the year.

Tuesday, January 1st:
Happy New Year!

7:15 am, 37 degrees, 75%, 5-10mph.  Cherry Hill West.  Brooks Ravenna 3.

10mi total - (7:17): 2mi warmup, 6mi@MP, 2mi cooldown
Goal paces: 8:10-:40/mi for warmup/cooldown; 6:40/mi for MP
Actual splits: 8:21 15, 6:44 40 37 33 37 34, 8:12 19

Excellent first marathon pace run of the cycle.  Settled in to a pretty steady rhythm after 1.5mi, and felt really strong after taking a Gu halfway through the tempo segment.  Had to temper my enthusiasm a few times on the last couple miles.  It also took me about a 1/2mi of the cooldown to slow down enough to hit recovery pace.  Felt super strong at the finish.

*Note: Left achilles/calf had a little tightness the last 2mi or so of the tempo segment.  It didn't affect my running, but I was aware of it.  Didn't feel it at all on the cooldown.  Did some extra light stretching after the run but will monitor.

Wednesday, January 2nd:

7:30 pm, 29 degrees, 45%, 5-10mph.  Maple Shade Loop (M).  Nike Structure Triax 15 Shield.

6mi easy - (8:01)

Felt like I was walking the whole way.  Felt so easy this evening in the nice crisp air.  No traces of achilles/calf soreness in the left leg today.

Thursday, January 3rd:

7:45 pm, 31 degrees, 50%, 5-10mph.  Garden State-Maple Ave. Loop-Garden State.  Nike Pegasus 29 Shield.

7mi easy - (7:52)

Started slow and let the pace come.  Had to keep myself in check the last 3 miles or so.  Can't get over how easy these runs feel.

Friday, January 4th:

8:45 am, 34 degrees, 50%, 5-15mph.  Cherry Hill West.  Adidas Adizero Tempo 4.

9mi total - (7:27): 2.25mi warmup, 6x800m w/400 jogs, 2.25mi cooldown

Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:23, 8:27
Target 800m splits: 2:50
Actual 800m splits: 2:49 50 50 50 50 48
Target 400m splits: 2:05-:10
Actual 400m splits: 2:09 06 08 07 06 10

So this was the first time I really felt the density of the Hanson's Marathon Method.  Not sure if it was the quick turnaround from last night's run, the 15mph gusts on the back stretches of each lap, or the designed cumulative fatigue of the program, but I really felt the effort today after running effortlessly on easy runs the last two days.  First 3 reps were very manageable, but I started the 4th rep with an opening 40 second 200m, which put me into lactic fatigue rather quickly for the rep, and I felt it at around 500m into the last two reps.  The good news is I ran the last 800m entirely on feel (although definitely pushing it) and came in under the goal time.  I honestly probably had only 1 more solid rep in me at that pace before my form would completely start to break down.

I felt much better after the slow cooldown jog, but it's intimidating as of right now to think that on Sunday I am scheduled for 10mi at 7:10-:20/mi pace.  Will definitely stick to the slow end of the recovery pace spectrum for tomorrow, and now I am already looking forward to Monday's scheduled off day.  We'll see how I feel tomorrow, as this plan is definitely a day by day plan! :)

Saturday, January 5th:

7:00 am, 30 degrees, 60%, 5-10mph.  Moorestown.  Nike Pegasus 29 Shield.

8mi recovery - (8:24): 9:10 8:38 34 15 11 13 08 06

Felt so much better than yesterday.  Ran the first 3.5mi with Ed Henry and Dave Huttinger, which kept the pace honestly slow.  I gradually picked it up from there and finished very strong the last 3 miles.  Again, pacing was so critical today and I feel much more prepared now heading into tomorrow's moderate run.


Sunday, January 6th:

7:15 am, 32 degrees, 90%, 0-5mph.  Cinnaminson.  Brooks Ravenna 3.

1.3mi easy - (7:35)

Planned a group run with Mike, Tom, and Rich from Tom's house.  Aborted the run because of black ice - I could feel it affect my stride and I couldn't safely accomplish the goal of the day's run, which was to run moderate pace (7:10-:20/mi).

10:15 am, 36-40 degrees, 70%, 0-5mph.  Hialeah-Valley Run-Kilmer-Hialeah-Neighborhood.  Brooks Ravenna 3.

9.7mi moderate - (7:08): 7:11 04 07 08 10 Gu 04 12 09 08 06

Abandoning the run this morning was the best running decision I have made in awhile (after taking on Larry as my pseudo-coach, of course!).  I am not sure if it was the extra calories I got in with a "second" breakfast, the beautiful weather today once the ice was melted, or the second cup of coffee I had this morning, but today was the single best day I have felt as a runner since coming back from the injury.  I couldn't force myself to run slow enough.  My rhythm was impeccable.  I handled the rolling sections with ease.  Everything about the run was perfect.  Instead of feeling like the last 10 miles of the marathon, it felt like the first 10 miles after having tapered for a few days.  Felt incredibly fresh with an abundance of energy.  Fabulous way to cap off the week!

Weekly Total: 58 miles

I am already a believer in the Hansons.  I am already a believer in Larry.  And most importantly, I am again a full believer in myself.  Having said all that, the most important lesson I learned this week is to focus on the task at hand for that day only.  I got through Friday's speed workout but felt tired and started worrying about Sunday.  I ran a really slow recovery run on Saturday at the proper pace and felt re-energized.  I focused on keeping a steady rhythm on Sunday and let the pace handle itself.  Just like you have to stay in the moment during the early miles of the marathon and not get ahead of yourself, you really have to look at daily training the same way.  Focus on today and worry about tomorrow when it gets here.  When tomorrow comes, you'll be ready.

Gettysburg Marathon Training, Week 1

Monday, December 24th:

7:20 am, 30 degrees, 70%, calm.  Moorestown.  Nike Pegasus 29 Shield.

7mi easy - Group (7:35)

Nice Christmas Eve morning group run with Tom, Mike, Jim, John, and Rich.  Chilly start, but very relaxed.  Felt like I was walking the whole way.

Tuesday, December 25th:
Merry Christmas!

Off

Wednesday, December 26th:

7:00 am, 30 degrees, 70%, 0-10mph.  Moorestown.  Nike Pegasus 29 Shield.

11mi easy - Group (8:19): including 10x Stanwick hill

Very easy, relaxed pace.  Group did hill workout while I maintained easy pace.  Did the last one hard with them.  Felt nice to run so slow today.

Thursday, December 27th:

5:00 am, 42 degrees, 90%, 5-15mph.  Maple Shade Loop (M).  Nike Structure Triax 15 Shield.

6mi easy - (8:06)

Cold light rain.  Little gusty at times.  Workmanlike run before work today.

Friday, December 28th:

7:55 pm, 32 degrees, 70%, calm.  Garden State-Maple Ave Loop-Garden State-Neighborhood.  Nike Pegasus 29 Shield.

8mi easy - (7:49)

Terrific rhythm the entire run.  Truly felt easy.

Saturday, December 29th:

7:00 am, 33 degrees, 70%, 0-5mph.  Cherry Hill West.  Adidas Adizero Tempo 4.

9mi total - (7:27): 2 mi warmup (8:27/mi), 8x600 w/400 jogs, 2mi cooldown (8:28/mi)
Goal splits: 2:06-:08
Actual splits: 2:07 06 06 06 06 06 06 06

Goal recoveries: 2:05-:10
Actual recoveries: 2:10 10 08 09 09 06 08 09

Absolutely terrific workout.  Took Larry's advice and kept my warmup/cooldown/recoveries in the 8:20-:40/mi pace range.  Really made the faster segments manageable.  Felt a bit "off" on the first two reps, but just locked into the pace from there.  Ran the last rep completely on feel without checking splits.

Interesting sidenote: I averaged 4:15 every kilometer of the workout (2:06 for 600 and 2:09 for 400).  That works out to 6:50/mi pace for 5 miles, so it is almost like 5 miles just off of marathon pace "hidden" in the workout.  Now I know why it's so important to run the warmups/cooldowns/recoveries so slow.

Sunday, December 30th:

10:30 am, 34 degrees, 55%, 15-30mph.  Cherry Hill Loop from Brake's house.  Nike Structure Triax 15 Shield.

8mi recovery - (8:15)

Incredibly gusty day, so it was welcoming to have Kevin/Greg's company.  Pace felt so, so easy, which is a great sign after yesterday's workout.

Weekly Total: 49 miles

First official week of marathon training was a big success.  As Larry recommended, I have found it is very important to hit the prescribed paces (no faster) for each run to accomplish the task at hand.  I also feel better about knowing I have the flexibility to move my workout days around external factors (weather/work/fatigue) without interrupting the larger goals of training.  I feel really fresh and ready for week two.

Base Training, Week 14

Monday, December 17th:

7:50 pm, 46 degrees, 100%, 5-10mph.  Maple Shade RR loop.  Nike Pegasus 29 Shield.

6mi easy - (7:57)

Got to test out my new shoes in semi-crummy weather.  Foggy, misty, and humid with wind in my face on the way out - felt much better on the way back.  New shoes are super pillowy.  While my body felt a little sluggish, my feet felt very protected and bouncy.

Tuesday, December 18th:

7:30 pm, 45 degrees, 60%, 15-25mph.  Hialeah-Kilmer-Hialeah.  Nike Pegasus 29 Shield.

8mi progression - (7:04): 7:37 21 11 01 06 6:53 49 31

There is certainly no good reason that I ran as well as I did tonight.  Long, stressful day of work...horribly windy conditions (Miles 5 & 7 were almost completely into a headwind)...yet somehow I knew it as soon as I started that I just felt different tonight.  The first 4 miles were incredibly smooth, and even mile 5 - directly into the headwind - I just relaxed and let the pace come.  Started to labor the last 1 1/2 miles or so, but still finished strong.  I try not to get to up or too down on a given run anymore, but I am pleased with tonight's results.

Wednesday, December 19th:

Unplanned day off.  Unbelievably long day at work.  Wasn't worth pushing my body to a breaking point before marathon training even officially starts.

Thursday, December 20th:

5:00 pm, 43 degrees, 65%, 0-5mph.  Downtown Merchantville.  Nike Pegasus 29 Shield.

6mi easy - (8:00), 5mi easy with 8 x 100m strides @ mile race pace

Ran a new route tonight to break up the monotony.  When I got back to the house and my watch said 5mi, I figured I would throw in some strides to inject some speed before my first official speedwork session scheduled for this weekend.  Turnover felt really good - very strong push off and arm action.

Friday, December 21st:

2:20 pm, 41 degrees, 60%, 15-20mph.  Garden State-Grove-Pennypacker Trails-Neighborhood.  Brooks Ravenna 3.

8mi easy - (7:35): 7:52-:17

Overcast, gusty, at times sloppy conditions.  Heavy rain overnight left some areas of puddles and mud.  Regardless, I felt strong and in control the entire run.  Form felt fantastic the last mile as I opened it up.

Saturday, December 22nd:

7:30 am, 36 degrees, 60%, 15-30mph.  Moorestown.  Nike Pegasus 29 Shield.

7mi easy - (7:30)

Ran with the group into a headwind on the way out, ran solo with tailwind on the way back.  Gusty at times, but manageable.  Surprised to see how quickly I am improving the pace of my easy runs, whether they are with the group or not.

Sunday, December 23rd:

9:15 am, 36 degrees, 60%, 5-15mph.  Cherry Hill West.  Adidas Adizero Tempo 4.

10mi total - (7:15): 2mi warmup, 12x400 w/400 jogs, 2mi cooldown
Goal splits: 85/lap
Actual splits: (84 5 4 5 5 4 5 4 4 4 4 4)
Recovery splits: 1:56-2:02

Great first track workout of the marathon cycle.  Bit of a headwind on the home straight, but I stayed relaxed on each lap and drove to the line with proper form.  Never felt all-out, but was definitely working at times.  Surprised how quickly I recovered in between in rep and how I kept a pretty honest recovery pace.  The goal now is to extend the distance of the reps each week (400s, 600s, 800s, 1000s, etc.) while keeping the same pace.

Weekly Total: 45 miles

Very pleased with the quality of running this week, even though the mileage was a bit lower with the off day.  I would rather know that I am running the right paces than the right distance right now with the marathon cycle officially kicking off. 

Base Training, Week 13

Monday, December 10th:

7:50 pm, 59 degrees, 90%, calm.  Maple Shade railroad loop.  Nike Structure Triax 15 Shield.

6mi easy - (8:01)

Crazy December weather.  Felt like a summer morning this evening.  Full of energy the entire run, had to hold back the whole way.

Tuesday, December 11th:

7:45 pm, 43 degrees, 60%, 5-10mph.  Valley Run-Kilmer(S)-Neighborhood.  Brooks Ravenna 3.

7mi total - (7:45), including 7x100m strides at mile race pace at end

After the first mile, I really got into a groove and just let the pace happen.  Opened up the last 2 miles or so.  Really felt fast and strong on the strides - long powerful strides with great arm action.

Wednesday, December 12th:

7:50 pm, 38 degrees, 60%, 0-5mph.  Maple Shade Loop (M).  Nike Structure Triax 15 Shield.

6mi easy - (7:59)

Very comfortable run.  Steady the whole way.

Thursday, December 13th:

6:30 pm, 38 degrees, 60%, calm.  Moorestown.  Brooks Ravenna 3.

7mi easy - GROUP (7:54), ranging 8:33-7:22


Group run from the store.  Ran the first 4.5 miles or so with a larger pack at a very easy pace.  Colleen and I finished the last 2 miles plus together in the 7:20s.  Felt super easy tonight.  And free roast beef sandwiches after!

Friday, December 14th:

8:45 am, 35-40 degrees, 60%, 5-10mph.  Kilmer-Hialeah-3x CHW-back.  Brooks Ravenna 3.

9mi total - (7:17), including 5 mi @ GMP (6:42 37 33 26 40)

A Murphy's Law kind of run.  Everything that could have been wrong with this run was wrong.  I overdressed.  I attempted a workout on about 13 hours rest without enough fuel before the run.  I am battling chest congestion, which should have forced me to ditch the workout or at least modify it.  I ran the first two miles using the Garmin as a guide, tried to get a sense for the pace, and ran the rest of the workout entirely on feel - and entirely TOO FAST!  I was dead at the end of the fifth mile, which, I might add, conveniently concluded with a hill.  On the cool down, I was hacking up thick green phlegm while sweating like a pig and feeling dehydrated.  I'll just chalk it up as another workout that included quality, but the wrong kind.  Will definitely take the weekend easy in hopes of recovering from whatever funk it is I got.

Saturday, December 15th:

6:00 am, 31 degrees, 80%, calm.  Moorestown.  Nike Structure Triax 15 Shield.

8mi easy - GROUP (7:31)

Perfect, crisp morning with no wind.  Had a nice debate with Tom about training.  Colleen and Rich also there to keep company.  I can't even remember the exact route because the conversation was so stimulating and the run went by so quickly!

Sunday, December 16th:

6:30 am, 43 degrees, 90%, calm.  Moorestown.  Brooks Ravenna 3.

8mi easy - GROUP (7:29), including a 7:17 and 7:18 in there

Definitely feeling like I am recovering from the chest congestion earlier in the week.  Opened up the stride a little today and felt much stronger.  Having Mike and Tom setting the pace also definitely helped.  I should be feeling 100% when marathon training starts officially this Thursday.

Weekly Total: 52 miles

This week was funny in that the easy runs all felt great whereas the workout suffered.  I think my legs are finally used to getting the mileage back up - now it's just getting rid of the remnants of this cold/congestion and staying healthy for the marathon cycle.

Base Training, Week 12

Monday, December 3rd:

5:15 am, 50 degrees, 90%, calm.  Kings Hwy - back.  Brooks Ravenna 3.

7mi easy - (8:16)

Took a little motivation to get out of bed, but once I got moving I felt fairly good.  Definitely got stronger as the run progressed.

Tuesday, December 4th:

7:50 pm, 60 degrees, 80%, 5-15mph.  Chapel-6x CH Blvd/Saratoga Hill-Chape.  Nike Structure Triax 15 Shield.

8mi total - (7:49), with 6 x :50 Saratoga Hill "hard" (6:13-5:45), full recovery

Everything fell into place tonight.  Weather was out of this world.  Got into a great rhythm on the warm up and it just got better from there.  Felt stronger and stronger on each rep, recovering very quickly in between.  Felt like I could run forever tonight.

Wednesday, December 5th:

8:05 pm, 44-40 degrees, 50%, 15-30mph.  Maple Shade Loop (L).  Brooks Ravenna 3.

7mi easy - (7:56)

Had an afternoon work meeting at Nonna's Tuscan Grill and I definitely overate.  Stomach has heavy with cramping at times throughout the run.  The dropping temps and 30 mph wind gusts weren't really helping the situation either.  Still, I kept an almost metronome-like pace and finished semi-decent.  Definitely looking forward to my first day off in 3 weeks tomorrow!

Thursday, December 6th:

Day off.  How convenient that it happened to be on the same day as Frankie's parent/teacher conference, my office holiday party, Janine's Gingerbread house night at Beechwood, and by far the coldest day of the week.  Sometimes timing IS everything.

Friday, December 7th:

2:00 pm, 44 degrees, 75%, 0-10mph.  Kilmer School-Hialeah-3x CHW loop-back.  Brooks Ravenna 3.

9mi total - (7:06): a continuous run with 2mi warmup, 5x (.38mi@6:15/mi, .62mi@6:50/mi), 2mi cooldown.
Actual splits: (2:22/4:12, 2:22/4:12, 2:22/4:11, 2:22/4:10, 2:22/4:10)

Damp, overcast day.  I felt good on the warmup and just carried it into the tempo segment.  As the splits show I found a solid rhythm, carefully negotiating the faster and steadier segments.  I felt a little fatigued at the end of the 4th fast segment but felt really strong the whole 5th mile - it's like a got a second wind.  I am glad I did today's tempo on flat ground, so I could get an easier feel of the paces.  Averaged 6:33/mi overall for the 5 mile segment, so I have a pretty good idea where my real fitness is at now based on how I felt.

Saturday, December 8th:

6:30 am, 45 degrees, 90%, calm.  Moorestown.  Nike Structure Triax 15 Shield.

7mi easy - (7:41), ranging 8:20-7:27

Nice easy run with Rich.  Very foggy, humid morning, but the run zipped by during our conversation.  At one point Rich looked down at his watch and said, "We've run 5.5 miles already!"  It was nice to have that kind of run for once.

Sunday, December 9th:

8:30 am, 46 degrees (RAIN), 80%, 5-10mph.  Moorestown-Cinnaminson.  Brooks Ravenna 3.

12mi easy - Group pace (7:40)

Cold, rainy, miserable conditions.  Luckily I had Rich (for a few miles), Colleen, Ron, Jim, and Ashley to keep me company.  The run did seem longer than usual, but at least it was good conversation.  Last couple miles we were really soaked!

Weekly Total: 50 miles

Happier about this week than last.  The day off was a nice refresher, and the tempo workout was solid.  Aside from the weather conditions this morning, couldn't ask for much more than I got.

Base Training, Week 11

Monday, November 26th:

5:15 am, 31 degrees, 75%, 0-5mph.  Maple Shade Loop (M).  Brooks Ravenna 3.

6mi easy - (8:18)

Cold, early morning start.  Took awhile to get moving.  Felt loose the whole way, just slow-going in the cold while still groggy.

Tuesday, November 27th:

7:45 pm, 36 degrees, 90%, 5-10mph.  Hialeah-Kilmer-Hialeah.  Brooks Ravenna 3.

8mi easy - (7:57) with 12-15 random 20-30 second pickups

Absolutely terrible conditions.  My lower body was frozen the whole way.  About as cold as you could have light rain without having snow, though the precipitation let up as soon as I got out the door.  Never really got into a rhythm, and seemed to generally slow down as the run progressed.  A workman-like run where you are just glad you got it in and got it over.

Wednesday, November 28th:

7:50 pm, 36 degrees, 60%, 0-5mph.  Maple Shade Loop (S).  Nike Structure Triax 15 Shield.

5mi easy - (7:49)

Not sure where I am finding the energy to run right now.  Work has been unbelievably hectic everyday this week.  Despite getting up early each morning and getting home late each night, it seems that running is my one constant right now that no matter what is going on or how mentally tired I am, I can still lace up the shoes and get my miles in.  Really showing some fortitude this week, of which I am quietly proud.  Let's see how long this lasts.

Thursday, November 29th:

5:00 pm, 45-40 degrees, 50%, 0-5mph.  Hialeah-Kilmer Loop.  Brooks Ravenna 3.

7mi easy - (7:51)

Lots more energy today.  Not as stressful at work today, legs not as heavy, able to actually enjoy the whole run while keeping an easy, relaxed pace.

Friday, November 30th:

8:50 am, 36-40 degrees, 65%, calm.  Croft Farm-Pennypacker-Grove-Tavistock Loop.  Brooks Ravenna 3.

9mi total - (7:15), with 3.5mi warm-up, 4mi@GMP(6:37 27 33 35) on Tavistock Hills, 1.5mi cool down

Definitely became a slave to the Garmin today and ran the MP portion about 10-12 seconds too fast per mile, as the run felt more like half-marathon race pace effort.  Made the mistake of trying to run even splits on a very hilly course, when I should have aimed for either an even "effort" on the same course, or even splits on a pancake flat course.  Learned my lesson the hard way.  Still, this type of workout was a good workout for where I am at in base training right now - just harder than the workout I was trying to accomplish.  Will adjust my approach on the next MP run.

Saturday, December 1st:

5:45 am, 38 degrees, 80%, calm.  King's Hwy and back.  Nike Structure Triax 15 Shield.

7m recovery - (8:28)

Felt relaxed and in control the entire way, but even more so on the way back.  Pace was exactly what I needed for today after yesterday's hard session.

Sunday, December 2nd:

7:00 am, 40 degrees, 95%, calm.  Moorestown.  Brooks Ravenna 3.

8m easy - (7:33)

Very foggy morning.  Legs felt a lot fresher than earlier in the week.  I let Rich set the pace, which felt a little quicker than my natural turnover but still very comfortable.  I like mixing up the paces of easy runs between about 1-2 minutes slower than marathon pace, so today was just on the fast end of the easy spectrum.  Nice way to end the week after a rough start.

Weekly Total: 50 miles

A week of resiliency and fortitude.  Didn't feel great on half my runs, but got in solid mileage with some real quality work on Friday - even if it was harder than I intended.  I am now considering running the Gettysburg Marathon in April instead of the Pocono Marathon in May, which would move up the start of marathon training to three weeks from yesterday!  Hard to believe how fast it is all coming back.

Because You Can't Spell "Smiles" Without Miles

In anticipation of breaking the 50 mi/week barrier next week, I am announcing my full-time conversion back to miles from kilometers.  Logging kilometers has helped me build up slowly and intelligently while returning from injury, and it has been fun learning "a second language" (so to speak) of running.  But I am now ready to pick-up where I left off last April - albeit wiser and more patient. 

To my faithful blog followers (all three of you) - you can put your Gozdan Conversion Calculators back into storage.

Thank you kilometers - it's been a fun ride.  I will see you again when it's time for 1k repeats on the track and 10k road races.

Base Training, Week 10

Monday, November 19th:

7:35 pm, 49 degrees, 70%, 5-10mph.  Maple Shade Loop.  Nike Structure Triax 15 Shield.

8k easy - BOF 4:51 (5:07, 4:53-:47, 4:46)
~5 mi easy - 7:49 average

Simply magical.  Seemed as if I were running downhill the whole way.  Had to hold myself back.  Most incredible I have felt on an easy run since I started running again.  Maybe just a carryover effect from yesterday's emotional marathon experience, but man did that feel good tonight.

Tuesday, November 20th:

6:35 pm, 47 degrees, 55%, 5-15mph.  Kilmer Loop +.  Brooks Ravenna 3.

10k easy - BOF 4:59 (5:02-4:53)
~6.2 mi easy - 8:01 average

As great as I felt last night, I felt just as depleted today.  No real energy, but somehow kept a miraculously consistent pace.  At least I finished feeling good the last km.

Wednesday, November 21st:

8:50 am, 42-45 degrees, 70%, 0-5mph.  2x Tavistock Loop.  Brooks Ravenna 3.

12k total - Fartlek 4:38, with uphills "on" (Upland, Greenmount, Triple Hill), everything else "off"
~7.5 mi total - 7:27 average

"On" splits: (4:03 08 3:47 54 58 44)/km, or (6:31 39 05 17 23 00)

Loved the lack of real "structure" of this workout, as I ran it primarily on feel.  Handled all of the hilly "on" segments very well and recovered from each very quickly, as I kept an honest pace in-between each hilly segment once I got moving.  Nice confidence booster.

Thursday, November 22nd:
 Happy Thanksgiving!

7:45 am, 39 degrees, 70%, 0-5mph.  Maple Shade Loop (M).  Nike Structure Triax 15 Shield.

10k recovery - 5:05 (5:18, 5:08-:01, 4:57)
~6.2 mi - 8:11 average

Smooth as silk the whole way.  Great rhythm, felt incredibly loose.  Very thankful for today's run. :)

Friday, November 23rd:

9:30 am, 44-50 degrees, 80-70%, 0-10mph.  Haddonfield (Pearl Croft-Pennypacker-Tavistock).  Brooks Ravenna 3.

18.4k easy - BOF 4:40 (5:10, 4:52-:31, 4:29)
~11.4 mi - 7:30 average

Great easy long run with Rich.  Perfect weather and fall landscape.  Mixed it up with some flat running, some trail running, and finally some hills.  Finished feeling strong.

Saturday, November 24th:

10:40 am, 42 degrees, 50%, 15-30mph.  2x Pennypacker Park.  Nike Structure Triax 15 Shield.

8k slow - 5:09 pace
~5m slow - 8:17 average

Cherry Hill West Alumni run.  Ran the first long loop with Bill Addison and his son, and the second loop by myself.  Very gusty today.  Probably good I ran slow anyway after yesterday's long run.  Followed up the run with a whole plate of cheesesteak nachos at Kaminski's!

Sunday, November 25th:

7:40 am, 35 degrees, 50%, 5-10mph.  Cherry Hill West.  Adidas Adizero Tempo 4.

11.6k - 2.6k warm up, 4x (400m@HMP+5secs/mi, 1200m@HMP+40secs/mi), 2.6k cool down
7.2 mi total - tempo splits (1:34/5:08, 1:35/5:06, 1:35/5:06, 1:32/5:04)

First formal track workout since March 31st.  Felt smooth and in control the entire way. 

Weekly Total: 78 km (~48.5 mi)

Felt like I put together a really nice week.  A fartlek hill workout, a moderate long run that included hills, and a comfortable tempo run that averaged 6:40/mi pace overall.  As long as I continue to feel good, I will increase the difficulty and duration of workouts.

Base Training, Week 9

Monday, November 12th:

Off.  First day off in two weeks.  Well-deserved.

Tuesday, November 13th:

Off.  Life got busy and I just couldn't make time for a run today.  Sad thing is, tomorrow's schedule is not looking too promising, either.  I will probably amend this to a recovery/down week and try to run Thursday-Sunday.  Probably not a bad idea anyway, since I have been building up (albeit slowly) for 8 weeks in a row now.

Wednesday, November 14th:

Off.  Zero.  Zip.  Zilch.  Nada.  Was at work by 7:00 am, got home at 6:20 pm, left for my daughter's school conference at 6:30 pm, got home at 8:00 pm, and have to be back to work tomorrow morning at 6:45 am.  Just wasn't meant to be, which is a-okay.  As I said yesterday, I am due for a down/recovery week.  If all goes well, I will jump back on the saddle tomorrow night.

Thursday, November 15th:

5:05 pm, 45-42 degrees, 65%, calm.  Kilmer-CH Blvd-Hialeah-Neighborhood.  Brooks Ravenna 3.

12k total - 3k warm up, 4x1k "hard" w/600m jogs, 2.6k cool down
~7.5 mi total

Splits: 4:00 (long gradual uphill) 3:50 (long gradual downhill) 3:52 (short gradual uphill, short gradual downhill) 3:50 (long steep uphill).

Average pace for "hard" segments: 3:53/km or 6:15/mi

Good way to get back into running - what a workout!  I wasn't intentionally timing the splits just running them on a consistent "hard" effort.  The last rep was incredibly tough with the climb up Hialeah - I was nearly all-out the last 200m.  The recoveries were slow enough and long enough that I felt fully rested at the start of each rep.  Probably would have been a little easier if I had daylight to run in, but it is what it is.  Overall, very pleased with the effort and results.

Friday, November 16th:

1:20 pm, 49 degrees, 45%, 5-10mph.  Maple Shade Loop (M).  Nike Structure Triax 15 Shield.

10k easy - BOF 4:53 (5:13, 4:57-:47, 4:45)
~6.2 mi easy - 7:51 average

Today was an easy recovery day from yesterday.  Never looked at the watch once.  Thought I was running much slower than I actually was, because it felt super easy.  My calves were really tight when I woke up but loosened up throughout the day and were fine during the run.  Absolutely perfect weather helped.  Getting excited for Philly Marathon weekend for my family and friends.

Saturday, November 17th:

6:40 am, 33 degrees, 75%, 5mph.  Grove-Kings Hwy-Haddon-Maple.  Brooks Ravenna 3.

13k easy - BOF 4:52 (5:14 4:58 58 57 53 50 50 49 49 48 50 44 39)
~8.1 mi - 7:50 average

The splits tell the whole story.  Never looked at the watch once, yet ran like clockwork.  Couldn't have tried to run so steady.  Being truthful, though, my legs did start to get numb and stiff the last 4k.  Had to practice keeping hands/jaw relaxed to maintain form and resist the urge to "fight through it."  May have been a little dehydrated from an upset stomach last night.  Still, a great run.

Sunday, November 18th:

6:45 am, 37-45 degrees, 70%, 5-10mph.  Philadelphia.  Brooks Ravenna 3.

~20k total, 4:55 total average, including 5k@4:14/km pace
~12.4 mi, 7:55 total average, including 3.1 mi@6:48/mi pace

Philadelphia Marathon.  Was mostly a spectator with Rich, running to mile markers 6, 11, 17 and 23.  Ran the last 5km with Denning to help him finish.  It was an unbelievable feeling to guide him in - probably more emotionally satisfying than my own sub-3:00 hr marathon.  Overall an unbelievable day for the team: Tom 2:45, Colleen 2:46, Oleg 2:53, Jim 2:53, John 2:58, Mike 3:03.  Rich and I got to witness firsthand what an unbelievable group of runners we have!

Weekly Total: 55km

An unplanned down week, but it was perfect timing.  I got to let my body recover this week, and still put in two quality sessions counting today's long run with an M-pace 5km.  Can't wait until I am ready to run my own marathon again - what an experience!

Base Training, Week 8

Monday, November 5th:

5:15 am, 40 degrees, 60%, 0-5mph.  Cherry Hill West and back.  Nike Structure Triax 15 Shield.

8k recovery - 5:17 (5:23, 5:20-:10, 5:13)
~5 mi recovery - 8:30 average

First early morning run on a work day in a long time.  I don't miss these kinds of days.  It was a chore to get out of bed, but once I got moving it wasn't so bad.  I think I overdressed a little thinking it would be colder, but I survived.  Now for a long day of work - ugh.

Tuesday, November 6th:

7:20 pm, 40 degrees, 50%, 0-5mph.  3x Neighborhood Loop.  Adidas Adizero Tempo 4.

10k workout - 2k warmup, 5x (3:00 "on"/2:00 "off), 2.3k cooldown
~6.2 mi total

My first introduction to "speedwork" beyond strides.  The "on" paces were between 6:43-:03/mi pace.  The "off" paces were between 8:45-:20/mi pace.  Progressively got faster each "on" split, just stayed focused and relaxed and let it happen.  Felt great on the cooldown.

Wednesday, November 7th:

6:30 pm, 34 degrees, 90%, 20-30mph.  Cherry Hill West and back.  Nike Structure Triax 15 Shield.

8k easy - BOF 5:03 (5:13-4:56)
~5 mi easy - 8:07 average

Nasty, brutal conditions this evening.  Rain, wet snow, gusty.  Just kept moving one foot in front of the other until I was finished.  Took a funny step on my right foot at one point and felt a twinge at the top of my right hamstring.  It instantly went away, and I stretched well after when I was done, but will monitor to see if it re-occurs at all.  Very odd.  Good news is, the left shin finally feels fine.

Thursday, November 8th:

8:40 am, 42 degrees, 40%, 10-25mph.  Started at Knollwood.  Kilmer-Hialeah-Valley Run loop.  Brooks Ravenna 3.

11k easy - BOF 4:48 (5:13, 5:00-4:35, 4:33)
~6.8 mi easy - 7:43 average

Very gusty conditions again for the first half, but at least it wasn't raining snow today.  Sun was out, worked my way into a nice rhythm the second half, and handled the rolling hills nicely.  No hamstring issues today - I think it was just tight in the cold weather last night, and I may have been perhaps a little dehydrated.  Did some good stretching after the run today and everything felt great.

Friday, November 9th:

9:00 am, 40 degrees, 60%, 10-15mph.  Haddonfield.  Brooks Ravenna 3.

8k total - easy warm up, 6x triple hill hard (225m in :46-47) w/ full recovery, easy cool down
~5 mi total - 8:10 overall average, with hills run at 5:37-:52 mi/pace

Wow.  My lungs haven't burned that badly in a LONG time, but man did it feel glorious.  Rounding out the top of each hill was tough, but I managed.  Considering how fast the paces were, I think the workout went much better than I expected.

Saturday, November 10th:

6:55 am, 37 degrees, 80%, calm.  Maple Shade Loop.  Brooks Ravenna 3.

8k recovery - 5:16 (5:27-:05)
~5 mi recovery - 8:28 average

Forced myself to run slow today after yesterday's hill workout and before tomorrow's long run.  Legs felt a bit heavy toward the end from the slow pace, but breathing was very easy and I didn't have to think much once I locked into the pace.  A clock in and clock out kind of run.

Sunday, November 11th:

7:00 am, 43-50 degrees, 90%, calm.  Haddonfield.  Brooks Ravenna 3.

17k easy - BOF 4:43 (5:02, 4:48-:31, 4:43)
~10.6 mi - 7:35 average

Felt very strong from the first step.  Nice having Jason and John's company - time just flew by.  Practiced taken a Gu with water around 10k mark, which went down smoothly.  Had tons of running in me at the end, but was just holding a steady easy pace.  Great long run.

Weekly Total: 70km (~43.5 mi)

Fantastic week comprised of seven full days of running.  The two "workouts" went better than expected, and my long run today felt terrific.  Aside from the one day of nasty weather, couldn't ask for a much better week.  Already feeling the strength returning on my long runs.

The Gozdan Conversion Calculator

The kilometer has been an integral part of my training for the past 6 weeks and is a measuring unit that millions around the world have adopted.  While using the kilometer does not require diverting attention from the United States standard mile, it is clear that it has become the source of controversy and division among my 3 blog followers.  The kilometer has helped me resume my fitness and inspired us with daily musings of courage and determination.  However, I would not want a cloud to hang over the kilometer for those who have trouble making high-level math conversions, and so I have decided to reinstate the mile using the widely accepted Gozdan Conversion Calculator.  I cannot allow a controversy over a measuring unit -- even one as meaningful as the kilometer -- to distract attention away from this running blog.  I will have additional information in the weeks ahead for my followers.  Thank you for your support and understanding.

Please note: conversions have been applied retroactively solely to October 30th.  Any conversions prior to October 30th will require personal implementation of the Gozdan Conversion Calculator.

Base Training, Week 7

Monday, October 29th:

Off - Hurricane Sandy!

Tuesday, October 30th:

8:00 am, 47 degrees, 90%, 10-15mph.  Neighborhood-Merchantville-Neighborhood.  Brooks Ravenna 3.

12k easy - BOF 4:54 (5:19, 5:04-4:44, 4:20)
~7.5mi - 7:53 average

Surprisingly nice conditions this morning in light of last night's unbelievable winds/rain from the hurricane.  There was heavy debris on the roads, but no real major tree/building/house damage that I came across.  Kept a pretty steady, easy pace for the majority of the run, and then picked it up a notch with 2km to go and then again with 1km to go - finished very strong.

Wednesday, October 31st:

6:00 pm, 47 degrees, 60%, 10mph.  Merchantville Loop.  Brooks Ravenna 3.

8k easy - BOF 5:00 (5:14, 5:04-4:55, 4:42) 4x 75m fast strides
~5 mi easy - 8:02 average

The Halloween that wasn't.  Glad I was able to get out for a run, but it just didn't feel right tonight.  Would have preferred to see my girls out having fun instead.  Oh well.  The run was okay, but the fast strides after felt awesome.  Starting to get another gear when I want it.

Thursday, November 1st:

4:10 pm, 50 degrees, 60%, 10-20mph.  Kilmer Loop + Triangle.  Brooks Ravenna 3.

10k easy - BOF 4:44 (4:55, 4:46-36, 4:42)
~6.2 mi easy - 7:37 average

Overcast and gusty day.  Definitely felt the wind more on the way back.  Left shin was a little bothersome at times - I think it may be due to bruise on that leg and not necessarily running related.  Will monitor.  Otherwise, pretty solid effort.

Friday, November 2nd:

4:10 pm, 50 degrees, 60%, 15-25mph.  Merchantville Loop.  Nike Structure Triax 15 Shield.

8k recovery - 5:11 (5:13, 5:17-:05, 5:14)
~5 mi recovery - 8:20 average

A little gustier than yesterday, but felt so wonderful running at a slow pace today.  Sometimes you miss the scenery when you are traveling too fast.  I remembered today why my lower left shin hurts - my wife accidentally (or so she says) slammed a chair into it the other day.  I think she is subconsciously trying to sabotage my regular running schedule.  Just kidding.  :)  Good news is, it's not bothering me as much today, but I will continue to monitor to see if running exacerbates it.

Saturday, November 3rd:

8:10 am, 44 degrees, 60%, 10-20mph.  Maple Shade Loop (M+).  Brooks Ravenna 3.

9k easy - BOF 4:52 (5:15, 4:57-46, 4:41)  5 x 75m strides fast
~5.6 mi easy - 7:50 average

I felt supremely awesome this morning!  Never looked at my watch once, just went out for an easy stroll and had tons left in the tank.  I let loose on the strides at approximately mile race pace.  Best I have felt after a run since resuming training.

Sunday, November 4th:

7:00 am, 37-42 degrees, 70%, calm.  Moorestown.  Brooks Ravenna 3.

16k easy - BOF 4:44 (5:01, 4:55-:37, 4:44)
~10 mi easy - 7:37 average

Great long run with Rich today.  We were casually chatting the entire time but still kept up a deceptively steady pace.  From 8k-12k we were like clockwork: dead-on splits of 4:41/km (7:32/mi).  Great way to cap the week.

Weekly Total: 63km (~39.1 mi)

Outstanding week, in spite of Hurricane Sandy.  Nailed my daily goal for all 6 days of running, and I feel fantastic.  May introduce some fartleking next week.

Base Training, Week 6

Monday, October 22nd:

8:15 pm, 60 degrees, 55%, 5-10mph.  2x Neighborhood Loop.  Brooks Ravenna 3.

6k easy - NW

Planned on running in the early AM before work but just couldn't drag myself out of bed.  Glad I waited until the evening...cool, clear night with little traffic on the roads.  Also some extra recovery time from yesterday morning's early session.

Tuesday, October 23rd:

6:20 pm, 67 degrees, 60%, calm.  Cherry Hill West and back.  Brooks Ravenna 3.

8k easy - NW

True easy pace.  Focused on staying relaxed.  Gained momentum on the way back and finished slightly faster.

Wednesday, October 24th:

7:00 pm, 63 degrees, 85%, calm.  2x Neighborhood Loop.  Nike Structure Triax 15 Shield.

6k easy - NW  4x 75m strides

Very gusty this evening, but stayed relaxed and smooth throughout.  Opening up more and more on strides.

Thursday, October 25th:

9:15 am, 60 degrees, 95%, 5mph.  2x Haddonfield Loop +.  Brooks Ravenna 3.

13k easy - BOF 4:44 (5:08-4:31)

Celebrated my extra day off work with my longest run since April.  Rolling course, handled the hills very well, maintained a fairly steady pace (4:40-47) from 3k-11k, finished very strong last 2k which included triple hill, but I still had more in the tank that I saved for another day.  Very, very strong run.

Friday, October 26th:

1:25 pm, 65 degrees, 70%, 5-10mph.  Maple Shade and back.  Nike Structure Triax 15 Shield.

6k recovery - 5:17 (5:17 11 15 19 20 21) 4x 100m strides @ 5k pace

So I tried to run my true recommended recovery pace based on current ability per the Hanson's Marathon Training pace charts.  Recommended recovery pace is 8:43 mile/5:24 km.  It took me awhile to get comfortable running at that slow of pace for a consistent time.  I finally found the rhythm the last 2.5 km or so.  The slow running didn't affect my strides after at all - in fact, I felt more fresh after the run than before.  I am going to try to run at this pace once a week between faster runs to practice what I will be implementing for marathon training in January.  In fact, I am going to try to rein back most of my easy runs so that I am getting the full benefit of recovery.

Saturday, October 27th:

6:00 am, 59 degrees, 90%, 0-5mph.  Moorestown.  Brooks Ravenna 3.

10k group pace - 4:37 (5:07 4:40 35 31 34 36 32 32 40 25)

It was great to run with most of the regular group again: TE, CT, RW, MG, OA.  Their easy pace is definitely quicker than I am used to right now, but I was able to keep up and maintain a conversation.  I am looking forward to when group runs will become more regular - the time definitely goes by quicker with them!

Sunday, October 28th:

7:00 am, 57 degrees, 60%, 10-15mph.  Moorestown.  Nike Structure Triax 15 Shield.

7k easy - 3.5 w/Ashley, 3.5 self, BOF 5:10 (5:37 14 12 06 08 4:55 59) 4x 100m strides

Nice slow pace after yesterday.  The weather is definitely ominous. 

Weekly Total: 56km

Another solid week.  Got running in all seven days, with a great "long" run, a steady "medium long" run, and a couple of days with strides.  Looks like next week will be a forced down week with Hurricane Sandy, but if I can get any running in on Monday/Tuesday I definitely will.  If I can't, I am not going to fret it.  I am happy where I am at right now and won't sweat a couple days off.

Base Training, Week 5

Monday, October 15th:

Off

Tuesday, October 16th:

6:00 pm, 58 degrees, 50%, 10mph.  Maple Shade Loop.  Brooks Ravenna 3.

8k steady progression - NW

Started easy, gradually picked up pace on the way back and really opened up the last 2k.  Phenomenal finish.

Wednesday, October 17th:

6:35 pm, 58 degrees, 60%, calm.  2x Neighborhood Loop.  Nike Structure Triax 15 Shield

6k easy - BOF 4:52 (5:10 4:53 48 51 50 37)

Felt like I was floating the whole time.  Good arm action the last km.

Thursday, October 18th:

9:00 am, 52-57 degrees, 75%, 5mph.  Figure 8 Pennypacker Loop.  Brooks Ravenna 3.

10k slow - NW

Not sure if it was the quick turnaround from last night's run but I felt absolutely lethargic with no energy on the run today.  I kept waiting for things to click, but I never got that feeling.  Regardless, I hung tough and ran at a slow pace that felt manageable.  It's a good thing I didn't wear my watch today because I probably wouldn't have liked what it told me.  Glad I am listening to my body instead.  It will probably thank me tomorrow.

6:15 pm, 62 degrees, 80%, 10-15mph.  Big Neighborhood Loop.  Nike Structure Triax 15 Shield.

4k easy progression - BOF 4:59 (5:18 00 4:53 46), 4x 75m strides at 5k pace

Impending thunderstorm tonight and tomorrow forced me to get in a second run this evening.  Much smoother session than this morning.  Let the progression happen and threw in some strides afterward.  Felt good to really open up for the first time in a while, even in short bursts.  My prize is I get an extra day off tomorrow - woohoo!

Friday, October 19th:

Off

Saturday, October 20th:

7:00 am, 57 degrees, 90%, calm.  Haddonfield Store Run +.  Brooks Ravenna 3.

12k moderate - BOF 4:44 (5:10-4:34)

Incredibly strong from the first step.  Having Denning's company made a huge difference.  Handled hills very well, and had tons left in the tank at the finish.

Sunday, October 21st:

5:50 am, 49 degrees, 75%, 10mph.  Kelly Drive.  Brooks Ravenna 3.

8k easy progression - BOF 4:54 (5:19 01 4:56 53 52 47 48 33) 4x 75m strides at 5k pace

Got in my early morning run before riding 30k on the bike with the team for their last long run before NYC.  Cold, windy, and dark this morning, but let the pace come and finished strong with some strides after.

Weekly Total: 48km

Another solid week.  Aside from Thursday AM, every run felt pretty good, the long run on Saturday felt great, and it was nice to throw some strides in at the end of a couple easy runs.  Now that I essentially hit 30 miles for this week, I can think of myself as a "real" runner again. :)

Base Training, Week 4

Monday, October 8th:

5:45 am, 44 degrees, 85%, calm.  Coles Rd - back.  Brooks Ravenna 3.

6k easy - NW

Chilly, groggy start.  Kind of shuffled through the first 2k or so, but got into a solid rhythm on the way back.  I know I am a real runner again when I can get up at 5:30 am on Monday to get in my run before an 11 hour work day!

Tuesday, October 9th:

6:20 pm, 58 degrees (misty), 90%, 5-10mph.  Big Neighborhood Loop.  Brooks Ravenna 3.

4k steady - NW

Maintained a little faster tempo this evening.  Groin felt tight from the cold weather - more of a soft-tissue tightness than bone pain.  Will monitor, but didn't seem to worsen during the run or after.

Wednesday, October 10th:

5:45 pm, 62 degrees, 50%, 5-10mph.  Merchantville Loop w/1x Franklin, St. James.  Brooks Ravenna 3.

6k easy - BOF 4:43 (4:52 34 42 50 45 39)

Super smooth from the first step.  Weather was perfect.  Really found my stride the last 1.5k.

Thursday, October 11th:

4:35 pm, 60 degrees, 35%, 10mph.  Big Neighborhood Loop.  Brooks Ravenna 3.

Perfect weather again.  Not quite as sharp as yesterday, but awfully close.  Again, felt so smooth the last 1.5k.

Friday, October 12th:

9:00 am, 45-50 degrees, 70%, 5-10mph.  P.P-Grove-Hopkins-P.P.-Croft-Hopkins-Grove-P.P.  (Figure 8 Loop).  Brooks Ravenna 3.

10k easy - BOF 4:55 (5:17 01 4:48 5:03 4:49 49 5:12 4:43 51 38)

Nice rolling trail/road loop, maintained a pretty even effort despite the undulations, felt strong the last 2k.  Funny how 10k seems like such a long run right now when that used to be my recovery day.  Still, I can feel it coming back.

Saturday, October 13th:

5:00 am, 35 degrees(!), 70%, 0-5mph.  Moorestown.  Brooks Ravenna 3.

6.5k easy - BOF 4:54 (4:59 56 48 53 56 56 53)

Had company this morning with Colleen and John - first group run in over 6 months!  Very chilly, but pace was very comfortable/conversational.  Rode 27k on bike for the rest of their long run - man was that cold!  Good thing about starting at 5:00 am is the 8:05 am finish.

Sunday, October 14th:

7:40 am, 52 degrees, 80%, 0-5mph.  Merchantville Loop.  Brooks Ravenna 3.

5.5k easy - BOF 4:58 (5:12 00 4:57 53 53 47)

Steady rhythm.  Nice crisp, fall morning.  Little heavy-legged from the week.

Weekly Total: 42km

I finally ran almost the equivalent of an entire marathon for the week!  Now all I have to do over the next 7 months is shorten the recoveries to zero and increase my pace per km by 45 seconds.  If only it were that easy. :)

Base Training, Week 3

Monday, October 1st:

8:00 pm, 64 degrees, 60%, 0-5mph.  Neighborhood Loop x 2.  Adidas Adizero Tempo 4.

6k easy - BOF 4:50 (5:14 4:48 44 43 46 42)

Like a metronome.  Unbelievable how quickly it is coming back.  It is a peaceful feeling to have control and restraint over the overwhelming desire to do more than I am doing.  Patience feels good and right.

Tuesday, October 2nd:

7:25 pm, 68 degrees, 95%, 0-5mph.  Big Neighborhood Loop.  Nike Structure Triax 15 Shield.

4k easy - BOF 4:52 (5:08 4:52 46 41)

Ran on a heavy stomach, but still had a great rhythm.  Humid, foggy night was kind of cool with the headlamp on.  Felt like I was cutting through the air.

Wednesday, October 3rd:

 6:50 pm, 78 degrees, 80%, calm.  Maple Shade sign and back.  Adidas Adizero Tempo 4.

5k easy - NW

It's been a REALLY long time since I have run in a dew point north of 70.  It still really sucks.  I didn't even bother to wear a watch - just took it VERY slowly.

Thursday, October 4th:

4:00 pm, 76 degrees, 80%, 0-5mph.  Big Neighborhood Loop.  Nike Structure Triax 15 Shield.

4k easy - NW

Felt much more acclimated to the weather today.  More energy than yesterday.

Friday, October 5th:

8:50 am, 62-68 degrees, 70%, 0-5mph.  Chapel-Embassy-CH Blvd Loop + Triangle.  Nike Pegasus 28+.

8k easy progression - BOF 4:52 (5:21 03 4:55 51 49 48 44 31)

One of my favorite rolling routes with some turns and hills to breakup the tempo.  Felt strong on the big uphill and resisted the urge to run faster the last 2km, even though I felt it within me.  "Controlled and relaxed aggression" the last km.

Saturday, October 6th:

7:20 am, 62 degrees, 90%, 0-5mph.  Big Neighborhood Loop.  Nike Pegasus 28+.

4k recovery - NW

Listened to my body and common sense and took it very slow today.  Will probably do the same tomorrow.  Looking forward to an off day on Monday or Tuesday.  Just glad I have developed consistency in training already.

Saturday, October 6th:

7:40 pm, 62 degrees, 55%, 10-15mph.  Big Neighborhood Loop.  Brooks Ravenna 3.

4k easy - NW

Got a 90 minute + nap in this afternoon which was a great refresher.  Also snagged some new running shoes so, in light of tomorrow's ugly rainy forecast, I thought tonight would be a great night to break them in and take a total rest day tomorrow.  LOVED THE FIT AND FEEL OF THESE SHOES.  It's like Brooks designed them specifically for my feet.  Thanks, Brooks!  :)

Sunday, October 7th:

Off.

Weekly Total: 35km

Put together a nice 11 day streak without too many aches and pains.  Felt awesome on my "long" run, and after a forgettable effort this morning, totally redeemed my week with a great run this evening in my new shoes.  Now I get to spend a rainy Sunday with the family, relaxing and doing nothing.  Gotta love it.

Base Training, Week 2

Monday, Sept. 24th:

7:45 pm, 60 degrees, 40%, 5-10mph.  Neighborhood Franklin Loop.  Nike Structure Triax 15 Shield.

5k easy - BOF 4:58 (5:12 4:50 54 55 59)

Incredibly relaxed and easy the whole run.  Felt like I could have gone another 5k.  Night running is very fun when the weather is perfect and there are hardly any cars on the road.

Tuesday, Sept. 25th:

Off.

Wednesday, Sept. 26th:

6:50 pm, 73 degrees, 80%, calm.  Neighborhood Franklin Loop.  Nike Structure Triax 15 Shield.

5k easy - BOF 4:51 (5:11 4:48 50 50 37)

Had to unwind from a stressful day.  Maintained a pretty steady pace throughout and then intentionally picked it up the last km.

Thursday, Sept. 27th:

5:20 pm, 74 degrees, 65%, calm.  Plymouth-Sussex Loop.  Nike Pegasus 28+.

4k recovery - BOF 4:53 (5:10 4:54 52 36)

Felt very sluggish, although the results say otherwise.  I felt like I was moving about 20-30 seconds a km slower.  I guess that's a sign I am improving?

Friday, Sept. 28th:

8:45 am, 70 degrees, 90%, 5-10mph.  SB Field - Pennypacker - Grove - Croft Farm - Bridge and back.  Nike Structure Triax 15 Shield.

7k even effort -  BOF 4:50 (5:23 4:54 44 50 44 36 37)

Got to run on hilly trails this morning - a welcome break from the neighborhood streets.  Maintained a pretty even effort, even though the splits show a steady progression.  I did start to labor and push the last km, working on maintaining form/posture.  I think humidity was the silent killer on this run.

Saturday, Sept. 29th:

6:45 am, 60 degrees, 80%, 0-5mph.  Maple Shade sign and back.  Adidas Adizero Tempo 4.

5k easy - No watch

Best I have felt in several days.  Running without a watch always gives a higher feeling of freedom.  Once I establish familiar routes at all of the various km distances, I will abandon the watch for my easy runs.

Sunday, Sept. 30th:

5:50 am, 56 degrees, 80%, calm.  Manayunk.  Nike Pegasus 28+.

4k easy - BOF 4:56 (5:18 4:57 48 44)

Cool, calm, and relaxed the whole way.  Felt fantastic, especially for the early morning hours.  Joined Colleen, John, Price, and Oleg for their 23 mile long run at 6:30 am.  Bike ride felt great, managed all the climbs very well.  Can feel myself getting stronger.

Weekly Total: 30 km

Rounding back into shape nicely.  Down to 173 lbs already.  While I am progressing little by little each week, it is mentally encouraging to have the snowball effect of momentum on my side.

Base Training, Week 1

Monday, Sept. 17th:

7:40 pm, 70 degrees, 60%, 0-5mph.  Plymouth Place-Sussex Loop.  Nike Structure Triax 15 Shield.

4k easy - BOF (4:59/km)

It's been a long road (5 months!) since I had to stop running due to multiple pelvis stress fractures.  For the past 4 weeks, I have been slowly extending a walk/jog routine to the point where I can safely run easily for twenty minutes.  So far, so good.  I plan on adding about 5k to my weekly mileage until I find a comfortable max mileage zone.  Nothing other than easy runs for at least another 6 weeks, and then only striders for awhile.  At any point that I feel anything other than a normal ache in my pelvic area, though, I am going to stop running until it feels normal again.  No more 5 month hiatuses - they really suck!  5 day hiatuses sound much more reasonable now.

Tonight was actually my fourth day in a row of steady running, so I am due for an off day tomorrow.  At the point of jinxing myself, it's good to be back.

Tuesday, Sept. 18th:

Planned day off.  Perfect timing.  End of the world thunderstorm rolled through in the afternoon and rumbled through the night.

Wednesday, Sept. 19th:

7:15 pm, 65 degrees, 45%, 5 mph.  Neighborhood Loop.  Adidas Adizero Tempo 4.

3k easy - BOF (4:53/km)

Legs felt much more spry after my recovery day.  I think the lighter shoes helped also.  I may run in my lighter shoes more often for now, as I get a better "feel" for my running and don't feel so clunky.  My form feels more natural, if that makes sense.

Thursday, Sept. 20th:

3:55 pm, 73 degrees, 45%, 5-10 mph.  Maple Shade sign and back.  Adidas Adizero Tempo 4.

5k easy - BOF (4:53/km)

My breathing remained easy and it felt like I intentionally held back the pace.  Still, I did notice some lower leg soreness today.  While yesterday I felt very light, today I felt like my feet didn't have enough cushion.  I was surprised to see my average overall pace was the same as yesterday - it felt like I was running slower, which I guess is a good sign.  My weight is down to 176 lbs from a summer time high of 184 lbs, so I am happy about that.  About 10 lbs. more to go before I am in "fighting" shape.  I am just happy to be making progress.

Friday, Sept. 21st:

10:45 am, 71 degrees, 65%, 5 mph.  Pennypacker Trail Loop.  Nike Pegasus 28+.

4k recovery - BOF (5:11/km), 2k: 10:43, 2k: 10:01

Great relaxed run on the local trail (and one of my favorite high school stomping grounds).  No stress at any point during the run.  Intentionally started very slow, gradually picked it up at the turnaround and finished feeling great.  Best run yet since my return.

Saturday, Sept. 22nd:

5:50 am,  60 degrees, 90%, 0-5 mph.  Coles Rd. and back.  Nike Pegasus 28+.

6k easy - BOF 5:12 (5:38 08 09 06 04 05)

Little rough with the early morning start but found a nice rhythm after the first km.  My first run of more than 30 consecutive minutes since April 15th.  That's a victory in my book, no matter how slow I am currently moving.

Sunday, Sept. 23rd:

7:00 am, 56 degrees, 65%, 10 mph.  Neighborhood.  Adidas Adizero Tempo 4.

3k easy progression - BOF 4:55 (5:10 4:52 4:43)

Loved the cooler temps this morning.  No real soreness from yesterday - able to just focus on form and "moving faster."  Very relaxed.  Nice way to end the week.

Weekly Total: 25 km

Solid first week back.  Still some occasional muscle soreness in my right groin, which is to be expected after the long layoff.  Strengthening my core/hams/glutes/quads and slowly building up the running should work that out.  The good news is that so far I haven't had any bone pain, which I have come to learn is very different than muscle pain.

Out came the sun and dried up all the rain...

I have been hesitant to post anything the last few weeks for fear of jinxing myself.  But I have been very slowly working my way back.  Today I completed 4 sets of 2:00 walking/3:00 jogging for a total of 20:00 moving.  I covered just over 2 miles.  I had no pain.  I am starting to feel whole again.

When I get to continuous running, I will start publishing my efforts.  Until then, I will slowly climb up the spout again and smile.

The Slow Road Back: On a Bicycle

I still have about 6-10 weeks of healing to go before I am cleared to start (slowly) running again.  The good news is I am now cleared to ride a bike.  The better news is Janine splurged and bought me a nice road bike: a Raleigh Detour 3.5.  Not a fancy schmancy racing bike or anything, but a nice comfy commuter bike - perfect for amateurs like me.

What I am happiest about is that I can now accompany my running friends on their long runs and assist them with their fueling and pacing.  My first go was this past Saturday, when I met Tom, Colleen and John over at Lloyd Hall in the city for their hilly 20 mile long run.  Mind you, 6:50/mile pace is much easier on a bike than it is running, but when those 20 miles include multiple serious climbs, let's just say it wasn't easy keeping pace for the entire 20 miles.  Four months of relative inactivity caught up with me by the end, and my glutes were really feeling it.  But it was awesome just being back out there and feeling like I was doing my part for the group.  John had his best long run yet of his NY marathon training cycle, and it was great to be a small part of it - he couldn't thank me enough for being his fuel guy.

Yesterday, I was sore but not terribly so.  I did a bunch of yard work for about 3-4 hours, which wiped me out.  Nonetheless, I did manage an easy 4 miles or so of riding in the evening while taking care of some work errands.


Today, I felt refreshed and rode 10+ miles to Moorestown Running Company and back.  I moved my seat up a couple of inches, which made a noticeable difference on the small hills.  I can deliver much more power with less effort in the new position.  I think my plan will be to ride for the amount of time each day that I used to run.  No set schedule or anything -- if I am sore I'll take the day off, if I am feeling good maybe push the effort a little.  It's just nice to not have to sit on a couch all day and to re-develop some semblance of an exercise routine.

"The Summer of George"

I saw the orthopedist yesterday to discuss my MRI arthrogram results and received the good/bad news I was expecting: multiple stress fractures of the pubic rami (pelvic bone).

Good news: No surgery needed.  No permanent damage to soft tissue.  Long-term recovery optimistic.  Should be able to resume light running around September/October.

Bad news: Multiple stress fractures.  No cross training.  No cycling.  No weight lifting.  No yoga.  No stretching. 

More good news: I get to do aqua jogging.  It is now summer.  It is very hot.  Ideal time for aqua jogging, not so much ideal time for running.

More bad news: It's going to be a long summer.  At least I will have the Olympics to appease me.

(Shaking fists in the air): "But this was supposed to be the Summer of George!"

What happens when you get an MRI Arthrogram

You show up at the facility.  They ask you to fill out paperwork that requires 10-15 minutes of time, but then they wonder why you aren't finished after just 3 minutes.  You hurriedly finish paperwork as they give you instructions for the day.  They ask you to stand behind Oz's curtain to remove all of your clothes except your t-shirt and socks.  They provide you with blue hospital gown shorts - how snazzy!.  You then get to put all of your stuff into a locker like you are in high school.  They then lead you into the room with the really big MRI machine.

First, you get an MRI without the dye contrast.  They give you earplugs (never a good sign), have you lie down on a table that extends out of the machine, strap your feet together, and hand you an emergency squeeze button (also not a good sign).  They say this will take about 10 minutes and you'll hear a series of loud beeps - just keep still.  The table retracts into the machine and then the fun starts.

"Loud beeps" is not a very accurate representation of what happens.  If you have seen Dumb and Dumber, recall the part where Lloyd says do you want to hear the most annoying sound in the world - hearing that over and over again for about 10 minutes is a more accurate representation of what happens.  And in the background of that noise is a rhythmic shaking of maracas, or at least, that's what it sounds like.  You would think that somebody has definitely pushed that emergency squeeze button before, but you refrain from doing so today.  You just want the 10 minutes to be over and it finally is.

Then you get carted off to meet a doctor who will now inject you with the contrast dye.  But before you meet the doctor, you meet the male nurse who gives the lowdown on the injection.  First, the doctor will clean the skin outside your hip with gauze and a special red solution.  Second, he will anesthetize the spot on your hip with a skin surface lidocaine.  Third, he will inject dye into your leg.  Some patients describe a brief numbing, or burning, or tingling (everybody reacts differently) - but don't worry, the dye will disperse into your system and you'll feel fine.  You might be sore for the rest of the day, or you might not.  Take some ibuprofen and apply ice if you have to.  And if you experience swelling or redness or extreme pain, call us or your doctor or go the emergency room, because that's not good.  But don't worry, that's never happened here.  The male nurse then provides you with a long diaper-type fabric and a blue hospital gown that ties in the back.  You will need to remove your shorts and use the fabric thing to cover yourself.  He leaves to get the doctor.  You try your best to cover yourself, but let's be honest, this is completely unnatural and uncomfortable.  You think of the Jerry Seinfeld bit where he says doctors refuse to see you unless you are naked.  You wait.

The doctor comes in, quickly repeats the spiel about the injection, and then lays you down on a table with a big portable x-ray unit overhead.  He makes small talk about why are you here, runners should be more careful, 5 miles a day 4 days a week is plenty exercise, you are not a teenager anymore.  Before you know it, he is ready for the lidocaine injection.  Now the male nurse said the lidocaine is to numb the area prior to the dye injection.  What he failed to tell you is that it REALLY hurts for about 5 seconds, which makes you wonder if that was just the numbing agent then what the hell is the dye injection going to feel like?  After a moment, the doctor injects the dye, which feels like immense pressure in your hip joint for about 5 seconds - you momentarily lose voluntary control over your leg as it spasms, and then the dye disperses and all is normal again.  You don't remember the male nurse telling you that either.  While all of this is happening, the doctor is looking at a screen which shows via the overhead x-ray unit what is transpiring inside your hip.  It is pretty cool to see the dye go in and disperse. 

The doctor finally says he is finished.  The doctor and the male nurse help you get your hospital shorts back on since your hip is numb - that's really awkward.  The male nurse then carts you back into the MRI room, where you now get about 30 minutes worth of Lloyd Christmas screaming with background maracas.  The time can't go any slower.  You try to think of songs to sing to yourself in 5 minute increments, but the noise is too distracting.  You become hypnotized by the maracas and the beeping.  At long last it is over. 

You get to return to your locker to retrieve your clothes.  You stand behind Oz's curtain again to get dressed, knowing at any moment somebody is going to accidentally draw the curtain back, but they don't.  The MRI technician provides you with a copy of the CD from today's visit.  And after all that, you get to wait another week to get the results from an orthopedist.  Oh joy.

Rock Bottom

I am reduced now to doing nothing - not even the stationary bike.  My symptoms have stopped improving, and I have been forced to schedule an appointment with a sports medicine orthopedist - something I probably should have done a month ago. 

The good news is it can only get better from here.  Whatever the eventual diagnosis, whatever the prescribed recovery, whatever my fitness level when I return...I vow to be a better, healthier runner when all is said and done.  Until then, I am Whitman's "noiseless patient spider," waiting for my gossamer thread to catch somewhere.

Cross Training, Week 2

Monday, May 21st:

Off.

Tuesday, May 22nd:

7:20 pm
Stationary Bike
40 minutes easy (22.5 mph)

Time is starting to go by a lot faster and easier on the bike.  Especially while watching Storage Wars.

Cross Training, Week 1

Wednesday, May 16th:

8:00 pm
Stationary bike
30 minutes easy (22 mph)

Felt great to sweat again.  Turnover very natural - surprised at how easy it felt.  I probably have gained about 8-10 lbs in the past month - good to know I haven't lost all my athletic ability yet. :)

Thursday, May 17th:

4:00 pm, 73 degrees, 30%, 10-15 mph.  Neighborhood.  Nike Dual Fusion ST 2.

1m easy (7:47)

Went out for a test jog today to monitor symptoms and recovery progress.  Relatively pain-free, but still a bit off.  Huffed and puffed a little the first 1/4m but then fell back into the old rhythm with a little more exaggerated arm swing than normal to ease the pace.  Felt okay, but think I'll stick to the bike for at least a few more days before giving the roads another test.  Luckily didn't feel any worse the wear afterward from having run.  Also, calf and quad stretches don't seem to exacerbate anything, but butterfly and sometimes seated hamstring stretches do.

Friday, May 18th:

12:30 am
Stationary Bike
30 minutes easy (22 mph)

Couldn't sleep.  The bike just feels much more natural than running right now.  Surprisingly starting to enjoy it.  Killing time by watching SportsCenter doesn't hurt either.

2:00 pm
Stationary Bike
30 minutes easy (22 mph)

Saturday, May 19th:

Day off.  Feeling run down.

Sunday, May 20th:

2:00 pm
Stationary Bike
60 minutes easy (22 mph)

Butt started to get numb around 45 minutes, worked my way through it.

Weekly Totals: 1m/55m

Definitely not ready to start running again any time soon.  Whenever I put extra weight on my body (by lifting something, running, kicking, jumping) I definitely feel a regression in my groin/hip for the next day or so.  Stretching doesn't do it any favors also.  I think my plan for the next month or two is to just stick to the bike to maintain some fitness.  I may even splurge and get a road bike just to add some variety to the mix, may be even to join the running group for their long runs.  I am happy I can do something to stay preoccupied and not feel like such a fat slob.

Update on Recovery

It's been a month since I stopped running.  My symptoms are finally starting to dissipate, but I feel like I am still a ways away from getting back out on the roads.  While an x-ray revealed no major fractures in my hip/pelvic area, it is likely I suffered from either a stress reaction or stress fracture on my pubic ramus bone based on my symptoms.  Since the only way to know for sure that I have a stress fracture is to undergo an expensive MRI, and since the recommended treatment for a stress fracture is to continue resting, my doctor and I agreed that unless my symptoms take a sudden turn for the worse, the most affordable course of action is to continue resting and monitoring progress.

Initially, it felt like I was riding on a bicycle seat 24/7 - not painful, but definitely not comfortable.  Thankfully, my everyday routine habits (putting on pants, walking up and down stairs, carrying weighted objects - like Penelope) are back to being routine without some sharp reminder that I have an injury.  In fact, unless I try to jog or jump or do anything super stressful with a lot of weight-bearing force, I wouldn't even know that I am still mending.  The danger is trying to jump back on the saddle too soon, which could set me back to where I started and the past month of rest would mean nothing.  So I am playing it super safe instead.  I did discover that I am now able to ride the stationary bike without aggravating anything, so I am hoping to keep up fitness with cross training.  Once Janine's parents open up their pool for the summer, I plan on getting some swimming and aqua jogging in as well. 

I will continue to think long-term (i.e., past this year) and build my fitness back slowly.  If anything, I learned that being really fit doesn't necessarily have to come from training hard and doing super challenging workouts - it comes from being healthy enough to string together long periods of uninterrupted training.  I am not ready to set any goals for myself in the near future - just looking to listen to my body's signals and follow wherever they may lead.

Unplanned Break from Running

I went out for an easy run this past Tuesday morning, made it about 3/4 mile, took a funny step that made my right groin instantly very sore/tight, and decided to turn around and hobble home.  That run was really the final nail in the coffin for a season that quickly went from great to spiraling down over this groin issue that just wouldn't go away.  Rather than prolong the issue, hurt myself worse in training, or race a sub-par Broad Street, I figured it was best to take an extended break from running now and give my body a chance to recover.  I am hoping that taking two weeks off will do the trick, but if I need more time off or if I need to break down and go see specialist, I certainly will take what I think is the long-term best course of action.

The small part of me that is disappointed that I won't get to a chance to really blow one out of the park at Broad Street is balanced by the large part of me that is very satisfied with setting the three PR's in four weeks back in March: 35:57 10K, 17:08 5K, 1:22.19 Half-Marathon.  Plus I have gotten to see my training partners all run amazing performances at varying distances this season, which is really cool to know that we were all a big part of helping each other achieve greater things than we could do individually.

I would also be lying if I were to say that I am not in some way actually looking forward to a break from the mental and physical grind of daily/weekly/monthly training since December.  Four to five months is actually a long time to put your body through that kind of stress (lots of workouts/races/long runs/etc.), and it's not entirely unforeseen that something like this eventually happens.

When I do start back running, I am really going to hold myself to a few steadfast, non-negotiable rules:

1) Nothing but easy running for at least 6 weeks, and after that, just strides and fartlek-type sessions - no formal training for as long as possible to see what improvements I can make based solely on mileage increases.

2) Holding to a mileage level for at least a three week period, after which I will take a recovery week at 60-70% current mileage, before increasing mileage no more than 1 mile per week per # of sessions per week.  For example:

Week 1 - 55 miles
Week 2 ~ 55 miles
Week 3 ~ 55 miles
Week 4 ~ 33-39 miles (Recovery week 60-70% of 55 miles)
Week 5 - no more than 64 miles (assuming 9 runs per week)
Week 6 ~ 64 miles
Week 7 ~ 64 miles
Week 8 ~ 38-45 miles (Recovery week 60-70% of 64 miles)
Week 9 - no more than 73 miles, etc.

3) As much as possible, run without a watch.  The goal is to get in as many miles as possible while staying healthy, so the pace as which I run them is not as important.  Perceived level of effort is the determining factor - therefore, all runs should feel easy and comfortable.

The goal of this type of training is to see how many miles per week I can comfortably run without feeling my body breaking down.  Secondarily, I want to measure what type of improvements, if any, will I gain by just increasing mileage rather than intensity.  I may decide to try a small handful of workouts prior to a race or I may just decide to use races as my barometer of fitness.

If I can stay healthy and continue to build mileage (or at least find that peak mileage which I feel is the point of diminishing returns), I feel I will give myself the best possible chance of success when I decide to move back up to the marathon.

Broad Street Training, Week 13

Monday, April 9th:
Happy Birthday, Frankie!

7:30 am, 50 degrees, 30%, 10-25mph (gusty).  Mount Laurel.  Nike Pegasus 28.

10m+

2m- warm up, 4x1m "Hard" with 3/4m recoveries that included a hill climb, 2m- cool down.
Paces: (6:20 5:50 6:00 5:45) - alternating against the wind, with the wind

Solid, fartlek-style workout with some hills mixed in.  Ran on a loop course near Ashley's parent's house.  Didn't check splits until after the run - just focused mainly on running a hard tempo-ish effort.  Ashely was a little run-down from a long run yesterday, and my groin is still acting up at fast speeds, so today was the perfect type of workout where we could just run on feel and not obsess over splits.  Definitely a difference running against/with the wind - I would say the effort stayed pretty even reps 2-4, even though the times don't reflect that.  Will take the next 3 days very easy and try to get a more structured, hard effort in on Friday if my groin will allow it.

Tuesday, April 10th:

Off.  Groin very tight.  Feeling run down again.  Sleeping a lot and it still doesn't feel like enough.  Just giving myself recovery and keeping the faith.

Wednesday, April 11th:

Off.  Same as yesterday.  I know this funk can't last forever.

Thursday, April 12th:

3:30 pm, 58 degrees, 30%, 10-25mph.  Kilmer Loop.  Nike Dual Fusion ST 2.

6m easy

Groin still a little tight, but at least I am able to run.  Felt best the last 1/2m when I focused on falling forward (POSE method).  Will try anything at this point to make the groin issue go away.  Gonna try to get a solid workout in tomorrow - we'll see how it goes.

Friday, April 13th:

Off.  Bagged the workout.  Went to bed and woke up with sore groin again.  Taking lots of ibuprofen and resting.   Hoping I just need some extra rest.  At this point, I plan on not running until I am pain-free.

Saturday, April 14th:

8:00 pm, 70 degrees, 30%, calm.  Neighborhood.  Nike Structure Triax 15 Shield.

2m easy  BOF (progressively faster each 1/2m - 8:30ish, 8:10ish, 7:50ish, 7:40ish)

Hadn't planned on running today at all.  Was too busy getting a lot of housework done for Frankie's party.  Running was the last thing on my mind until after dinner, when I watched a brief video clip of Moses Mosop training for tomorrow's Rotterdam Marathon.  I felt inspired.  I felt no pressure.  I just felt like I wanted to get out and run free.  So I did.  It was just two miles but it felt so great.  I was worried that this groin thing might be something more ominous like a sports hernia or labral tear (and for all I know it could still turn out that way), but for tonight, I just enjoyed my run.  I think my body was thanking me for finally giving it the rest it has been telling me for weeks that it needed.  I have been giving myself a few extra off days for the past few weeks, but I think I needed to give it a REALLY easy down week.  Whatever, I just hope I wake up tomorrow feeling this same way.  Because I miss feeling this good.

Sunday, April 15th:

6:30 am, 60 degrees, 70%, 0-10mph.  Maple Shade - Neighborhood.  Nike Structure Triax 15 Shield.

2m warm up, 3mT BOF (6:05 07 08) 3:00 jog, 3/4mT BOF (6:00) 3/4m cool down

Woke up feeling fantastic and ran an impromptu workout.  Had envisioned it as 3mT, 3:00 recovery, 2mT, 2:00 recovery, 1mT, 1:00 recovery and probably would have run a half-decent workout if not for the bad blood blister that developed under my right big toe pad.  Started to become painful to push off so I bagged the workout even though I felt strong at that point.  Happy that I got in some quality running today, but a little disappointed that I couldn't measure myself the way I wanted.

Weekly Total: 25 miles

I'll pretend this week never happened.  Just happy that the groin issue seems to have cleared and that I am starting to feel natural running again.  3 weeks to go to Broad Street - I hope I can find that something that has been missing since Caesar Rodney.  May revise my time goal based on my training and fitness over the next few weeks.

Broad Street Training, Week 12

Monday, April 2nd:

Off.

Tuesday, April 3rd:

7:00 pm, 63 degrees, 20%, 5-10mph.  Maple Shade Loop (S).  Nike Dual Fusion ST 2.

4m easy

Got extra sleep in the morning.  Regretted not putting in some miles, so I ran very easy this evening.  Groin still feels a little "off" - can't exactly pinpoint it.  Left heel situation still hasn't completely gone away either.  Don't think I will shake these chronic symptoms until I take extended time off in June (hopefully not before).  But despite these annoyances, the run felt pretty good.

Wednesday, April 4th:

4:30 am, 53 degrees, 60%, calm.  Neighborhood.  Adidas Adizero Tempo 4.

2m warm up, 4x strides, 4m wave run (1/2m waves), 1.5m cool down
Target paces: (5:45-50/6:15-20)
Actual splits: (5:46 6:22, 5:47 6:23, 5:46 6:15, 5:49 6:18)

Ran a very slow warm up - even strides felt slow.  Once I started the workout, though, I was able to just turn it on.  Aerobically felt reasonably comfortable, although it definitely felt more difficult to hit the "recovery" splits then the "fast" splits.  Developed a bad right side stitch in the middle of the 4th "fast" split - fought my way through the last "recovery" split.  I did, however, recovery quickly after the workout and felt solid on the cool down.  Overall solid workout.

Thursday, April 5th:

4:45 am, 42 degrees, 45%, calm.  Kilmer Loop.  Nike Dual Fusion ST 2.

6m easy

Did a bunch of hamstring stretching last night, which did wonders for my tight groin.  This morning was the best easy run on the day after a workout in a long time.  Felt fluid and strong from the start.

4:00 pm, 60 degrees, 30%, 10mph.  Neighborhood.  Nike Dual Fusion ST 2.

4m easy

Groin tight at the start of the run again.  Doesn't impede ability to run, but I am aware of it and that annoys me.  Will continue to stretch and do the old-fashioned Jane Fonda side leg lifts.

Friday, April 6th:

5:45 am, 38 degrees, 60%, 5-10mph.  Moorestown.  Nike Structure Triax 15 Shield.

10m easy

Much better than yesterday.  Nice, casual run with Rich.  Seemed to get looser and stronger the longer I ran.  The side leg lifts are really helping.

Saturday, April 7th:

6:00 am, 40 degrees, 40%, 5-10mph.  Moorestown.  Nike Pegasus 28.

2m warm up, 10MP+ BOF 6:48 (6:38 47 52 53 53 51 54 50 44 34), 2m cool down

I should preface this entry by stating I had about only 4 hours sleep last night.  Janine wasn't feeling well, so I slept on the couch, but had a difficult time dozing off and never fell into a deep sleep.  Nonetheless, I felt surprisingly refreshed when I left the house this morning, and (having watched Apocalypto and been inspired by Jaguar Paw) decided I would run today based on feel versus obsessing over splits.  I had hoped to average 6:30-40 pace, and the effort surely felt like that.  The nice thing is I did fall into a pretty constant rhythm -- miles 2-8 varied by only 7 seconds -- but my groin did start to tighten up a little after 6 miles of pace running and I did my best to try to finish a little stronger in spite of it.  Glad I closed well, but again, I was surprised I ran about 10-15 seconds slower per mile than I thought.  I still think the pay off will come on race day, when I didn't overdo workouts like this one and let my body dictate the pace instead of the watch.

6:00 pm, 60 degrees, 15%, 5-15mph.  Merchantville Loop (S).  Nike Dual Fusion ST 2.

4m rejuvenation pace

Definitely the most ENJOYABLE run I have had in a long time.  Sun was just starting to set, light cool breeze blowing, trees in full bloom for spring, and the pace very comfortable.  Best news - no groin pain!  I totally focused on going as slow as I needed to while maintaining proper POSE stride.  Great way to end the week, as I am taking off tomorrow for Easter.

Sunday, April 8th:
Happy Easter!


Off.

Weekly Total: 50 miles

I would be lying if I said the workouts went according to plan this week, because neither one really did.  My groin flared up at times, some doubts crept in here and there, but my evening run Saturday (at 8:30-9:00 pace no less!) restored my love and passion for running.  As much as I do this to compete, to test my limits, to find out what I got - at the end of the day and week, I get up and do this activity because I love to do it.  Sometimes you need a week like this to put things in greater perspective.  4 weeks to go until Broad Street - and I am now more focused than ever on the task at hand.

Broad Street Training, Week 11

Monday, March 26th:

Off.  Quads and hamstrings really had a number done on them by the Caesar Rodney hills. 

Tuesday, March 27th:

Off.  Legs still recovering.  Almost 100% full range of motion.  Hamstrings still really tight.

Wednesday, March 28th:

5:00 am, 45 degrees, 40%, 0-10mph.  Maple Shade Loop (S).  Nike Structure Triax 15 Shield.

5m recovery

Hamstrings still tight, but it felt good to get out and get some very easy miles in this morning.  Hoping it helps flush the waste out of the legs.  Felt stronger as the run progressed, which is always a good sign.

Thursday, March 29th:

4:50 am, 59 degrees, 50%, 5-15mph.  CHW Roads.  Nike Dual Fusion ST 2.

5m easy

Felt much better than yesterday.  Strong and smooth from the start.

3:45 am, 59 degrees, 40%, 10-20mph.  Merchantville Loop (S).  Nike Dual Fusion ST 2.

3m easy

Again smooth.  Noticing improvements in form and arm swing.

Friday, March 30th:

5:15 am, 39 degrees, 60%, calm.  Moorestown.  Nike Pegasus 28.

10m easy (4m easy by myself, 6m easy with JP and CT)

Little slow the first mile, but ran comfortably steady the rest of the way.  Felt much easier with company.  Running with JP always gives me positive energy. :)

Saturday, March 31st:

6:20 am, 44 degrees, 80%, 0-10mph.  Moorestown High School.  Nike Structure Triax 15 Shield/Asics Japan Thunder

2m warm up with Rich/Colleen, 4x strides, 2 sets of 6x300 w/300 jogs, 700 jog between sets, 2m cool down.

Target splits: 54-55
Actual splits: (54 56 54 54 53 54, 53 54 53 54 54 51)

First time I ran in track spikes since high school.  Forgot how cool and fast they make you feel.  Fell asleep on the second rep, but really nailed the rest of the workout and blasted the last one with what I had left.  The extra break after the 6th rep was perfect timing, as they workout was starting to catch up with me at that point.  Just focused on staying as relaxed as possible, using my arms for drive and pushing for fast turnover.  Perfect amount of volume for this type of workout - anything more would have been overkill.

Sunday, April 1st:

6:00 am, 43 degrees, 80%, calm.  Moorestown.  Nike Structure Triax 15 Shield.

13m easy

Great way to start the month.  Perfect, casual easy run with Colleen.  Pace was exactly the medicine I needed for today.  And Colleen is always such pleasant company.

Weekly Total: 45 miles

Five weeks to go until Broad Street.  Exactly where I want to be right now.  I have in my mind the game plan for the next 4 weeks before the taper so now it is just a matter of executing the plan while staying healthy.

Broad Street Training, Week 10

Monday, March 19th - Thursday, March, 22:

Off.  I didn't originally plan on taking an extended break this week (I was planning on next week) but circumstances kind of dictated taking the break now.  Monday, my body just felt destroyed.  Tuesday, I came home from work exhausted and feeling under the weather.  Wednesday, I was improving, but still had no motivation to run, and decided to just continue the break through Thursday.

The reason behind the break is two-fold - while my main goal is Broad Street in early May, I also want to do well at the Scott Coffee 8K in early June.  There is just no way to train without interruption for that length of time without burning out or risking injury.  I already felt banged up the past couple weeks as is, so I knew I needed a break some time.  Looking back at my more detailed running logs for the past several years, I tend to race best when I set aside a 4 week specific block of training prior to the race.  After this weekend, when I will be running the Caesar Rodney Half-Marathon (hard tempo effort, but not really racing), I still have 6 full weeks until Broad Street.  That gives me a few days to recover from this weekend, 4 solid weeks, and then a 10 day or so taper to nail Broad Street.  I can take a few more days off after Broad Street, get 3 solid weeks in before Scott Coffee, and be ready to race hard again.  Then I'll take the first of two extended breaks (10-14 days of no running) for the year.

These mini-breaks are designed to keep me fresh, not burn out, and (hopefully) stay injury-free.  After all, it's hard to improve if you can't continue to string solid weeks of training in a row.

Friday, March 23rd:

5:30 am, 61 degrees, 90%, calm.  Moorestown.  Nike Pegasus 28.

10m easy

I actually got up this morning without the usual aches and pains I normally feel when I first get out of bed...can't flex heel, can't left knees high because groin is still tight, can't stand up straight too quickly because lower back tightness, etc.  It felt pretty weird to feel good.

Once I got out and running, the first few miles seemed SUPER easy also - just the regular chit-chat with JP, RW, and CT.  I did feel some groin tightness start to return around mile 7 or so, nothing troublesome, just enough to remember what it felt like before the layoff.  And I did start to feel the effects of the layoff the last few miles, just working harder than I normally would have to on an easier run.  But all in all, it felt great to be back and get some movement in my legs prior to Sunday's half marathon.  Hoping tomorrow goes just as well.

Saturday, March 24th:

5:30 am, 50 degrees, 90%, 0-5mph.  Garden State - Ellis Circle - Garden State.  Nike Structure Triax 15 Shield.

8m easy, including 4x strides at the end

After an initial 1/2m of heel soreness, I felt much better than yesterday.  Fell into a groove at about the 4 mile mark when I implemented a more prominent arm swing, with light hands and a more circular powerful arm action.  Felt much more natural and seemed to reduce impact of foot strike while increasing push off power.  Maybe the slight change in form is just what I need to get into the groove again.  We'll see when I test it in a race setting tomorrow.

Sunday, March 25th:

8:50 am, 50 degrees,  80%, 0-10mph.  Wilmington, DE.  Nike Pegasus 28/Adidas Adizero Tempo 4.

2m warm up (including 1/4m HMP and 4x strides), Caesar Rodney Half Marathon (1:22.19), 2m cool down.
Goal pace: (6:15-20)
Actual pace: 6:17
Splits: (6:08 16 08 15 08 20 21 38 34 04 04 5:55 55 6:34)

Very, very happy with my performance and effort level on today's very challenging course.  Downhill first mile, lots of winding turns for the next 5 miles, and then serious non-stop climbing from miles 6.5-9.  Felt well within myself on the first half of the course, as Ashley and I ran together and settled into a nice rhythm.  Felt great through mile seven after the first short climbs, but definitely found myself working harder until the climbing stopped around mile nine.  From there, I intentionally picked up the effort to try help Ashley catch the #1 female in the race, who kept about 10 seconds ahead us through the climbing.  I did finally track her down around the 12 mile marker, and from there I kept up the effort to the finish.  Ashley ended up about 25-30 seconds back, behind the #1 female - but the other girl ended up being disqualified for wearing another runner's bib, so Ashley got credit for the win!

I guess I would call my effort more of a fast finish tempo run than an all-out race performance, but I am still very pleased.  That course is definitely no joke.  I was also happy to see that after hammering my legs for 9 miles, I still solidly had 6:00/mi pace in my legs for 4 miles, which bodes well for Broad Street.  Glad also that I mentally stayed strong on the course, and that I didn't ever give in to the discomfort or negative thinking.  That's probably the biggest change I am seeing in my racing this year - I stay focused on the task at hand at all times, and never lose sight of the big picture.

Weekly Total: 35 miles

Definitely feel that the in-season mini-break this week did me good.  I felt rejuvenated before today's hard effort, which even though it was mostly a pacing effort, is still a PR.  I don't feel compelled to get in as many high milage weeks before Broad Street as I had originally planned, as I have confidence in my fitness and my training.  As long as I stay smart and remain healthy over the next 6 weeks, I will run my best race of the season when it counts on May 6th.