Monday, February 27th:
Day off. Left heel sore from yesterday's workout.
Tuesday, February 28th:
7:00 pm, 44 degrees, 40%, calm. Merchantville Loop (M). Nike Structure Triax 15 Shield.
5m easy
I was so physically exhausted in the AM. Could not get enough sleep - felt so drained. Had a long day at work but started getting second wind around 4:00 pm. Decided to get miles in the PM and I am glad I did - the whole run felt smooth. Now let's see if I can get up for a workout in the AM. :)
Wednesday, February 29th:
4:30 am, 38 degrees, 80%, calm. Cherry Hill West. Adidas Adizero Tempo 4.
2m warm up, 2mT 2x1600 2x800 w/400 recovery jogs, 2m cool down.
Target splits: (6:05, 5:45, 2:42)
Actual splits: (6:06 04, 5:44 44, 2:41 40)
Just got stronger and stronger as the workout progressed. First mile of the tempo segment was rough - had to work a little hard to find the pace. The 1600s were like clockwork - just clicking 43s every 200m. The 800s weren't too bad, but I definitely had to work on the second lap of each rep to maintain form and fight off the lactate buildup. Overall fantastic workout, despite some GI issues toward the end.
Thursday, March 1st:
4:30 am, 44 degrees, 90%, 0-5mph. Hialeah and back. Nike Structure Triax 15 Shield.
5m recovery (extremely slow)
Woke up with a stiff lower back which progressively worsened during the run. Had 8 miles on the schedule today, barely finished 5. Fought the urge to completely stop several times. Aerobically felt fine, but just couldn't muster any push off with the stiff back. Probably averaged 9:00+/mi. Agony.
Friday, March 2nd:
5:15 am, 35 degrees, 80%, calm. Moorestown. Nike Structure Triax 15 Shield.
12m easy ~ 7:45 average
Lower back still slightly stiff, but much, much improved from yesterday. Nice group run easy effort with JP, CT, RW, and TE. Last 3-4 miles felt very relaxed and smooth in low 7:20s.
Saturday, March 3rd:
5:45 am, 50 degrees (mist), 95%, 0-5mph. Garden State-Haddonfield-Garden State. Nike Pegasus 28.
8m+ easy
Light mist most of the run. Very relaxed and controlled the whole way. Visualized tomorrow's first race of the season - can't wait!
Sunday, March 4th:
9:15 am, 44 degrees (p.cloudy), 50%, 10-15mph. Kelly Drive. Nike Pegasus 28/Adidas Adizero Tempo 4
2m warm up, 1/2mT (5:56 pace), strides
10K: 35.57 (18:15, 17:42) with 5:33 last mile and :80 last 1/4m
2m cool down
Very pleased with the first race of the season! We ran straight into a headwind most of the first half of the race on the out-and-back course on Kelly Drive. First mile was 5:50 - didn't look at my watch again until the turnaround mark at 5K. I didn't obsess about time or splits - just focused keeping Tom Elliott in contact as I knew he would keep an honest pace. Didn't realize how much faster we ran on the way back in but the wind was mostly at our backs aside from a few strong gusts at about the 4-4.5m mark. Was side-by-side with Tom with a mile to go, but he put about a 3 second gap on me with a half mile to go and while I fought hard to maintain contact, I just couldn't close the gap. Can't believe we were running as fast as we were that last mile! Some good use of mantras ("Run fast, not hard" and "Not today") - I just couldn't match Tom's race-sharp leg speed the last 1/4m. Very proud how tough I hung in - I would have mentally thrown in the towel in the past. With some more races under my belt and sharper training, I think I will be able to rise the challenge next time. Still, very stoked about the time!
Weekly Total: 52 miles
Another somewhat lower mileage week, but a great midweek workout and a great first race of the season. With some time off work next week, I will try to get the mileage back up and get in a few more quality workouts before the Adrenaline 5K in two weeks.
Tuesday, February 28, 2012
Wednesday, February 22, 2012
Broad Street Training, Week 6
Monday, February 20th:
Day off. Thought about running, absolutely no energy.
Tuesday, February 21st:
Day off. Still tired and beat up. No motivation today. I think 5 weeks of hard workouts has finally caught up to me.
Wednesday, February 22nd:
5:15 am, 44 degrees, 85%, 0-5mph. Cherry Hill Wests Roads. Nike Dual Fusion ST 2.
2m warm up, 5mT Progression, 2m cool down.
Target splits: (6:20 12 05 5:57 50)
Actual splits: (6:20 08 03 5:52 54)
Average: 6:04 pace
Felt rusty after the couple days off. First mile felt laborious, but I settled into a rhythm about halfway through the second mile. Three and four weren't too bad, but I pretty much raced the last mile and rigged up with about 1/4 mile to go. I am happy I hit my average, but a little disappointed I had to work so hard. Keeping it in perspective that I was shaking off some rust and still completing this workout on my own very early in the AM.
Thursday, February 23rd:
4:40 am, 50 degrees, 70%, 0-10mph. Maple Shade Loop (L). Nike Structure Triax 15 Shield.
7m recovery pace
Actually felt quite strong after yesterday. Started slowly but hit a good rhythm 2 miles in.
Friday, February 24th:
5:30 am, 42 degrees (drizzle), 80%, 10-25mph. Moorestown. New Balance 890.
10m easy/recovery ~ 8:05 average, with mile 9 at 6:50
Very blustery day with bouts of drizzle - good day to have a group run. Very easy pace for 8m, purposely picked it up at mile 9 for Liz's fast finish, easy mile cool down with Colleen. Comfortable for the whole run, eased into the tempo mile which took a little more effort than I thought, cool down felt like I was walking. Overall solid easy run with a little quality mixed in.
Saturday, February 25th:
7:15 am, 38 degrees, 50%, 0-15mph. Moorestown. Nike Dual Fusion ST 2.
8m- easy ~ 7:25 average
Saw the massage therapist yesterday for an awesome session. Felt loose as could be today, and smooth as silk the entire group run. Looking forward to a monster hill tempo workout tomorrow.
Sunday, February 26th:
9:30 am, 35-40 degrees, 40%, 10-20mph. Belmont Course. Nike Pegasus 28.
26:00+ warm up, 75:00 @ 6:37/mi average, 5:00 cool down
Coffee 4 hrs prior, banana/clifbar/water 2 hrs prior
Gu/water 2.5m, Gu/Gatorade 7.5m.
Cooler and gustier at the start. Set the pace for most of the run for JP and Ashley. Handled the climbs very, very well. Had to hold myself in check at times. Pace was very comfortable the whole way - only had to work hard on the 2nd Ford climb and up Chaminoux, but still strong at that point. Great display of strength today.
Weekly Total: about 50 miles
Good recovery week. Taking the extra time off at the beginning of the week made me a little stale for Wednesday morning's session, but I felt the benefits later in the week, especially after seeing the massage therapist Friday afternoon. The Sunday long workout was a better indicator of actual recovery, as I felt strong the entire way in semi-blustery conditions. Scheduled for my first race of the season next weekend, a 10K along Kelley Drive in Philadelphia. Depending on the conditions and how I am feeling, I plan on either running target Broad Street pace (5:55-6:00/mi) or racing to determine current V-dot (hopefully 5:45-5:50/mi). It will be nice to get back in racing mode, as I have 3 total races (10K, 5K, half-marathon) lined up for March!
Day off. Thought about running, absolutely no energy.
Tuesday, February 21st:
Day off. Still tired and beat up. No motivation today. I think 5 weeks of hard workouts has finally caught up to me.
Wednesday, February 22nd:
5:15 am, 44 degrees, 85%, 0-5mph. Cherry Hill Wests Roads. Nike Dual Fusion ST 2.
2m warm up, 5mT Progression, 2m cool down.
Target splits: (6:20 12 05 5:57 50)
Actual splits: (6:20 08 03 5:52 54)
Average: 6:04 pace
Felt rusty after the couple days off. First mile felt laborious, but I settled into a rhythm about halfway through the second mile. Three and four weren't too bad, but I pretty much raced the last mile and rigged up with about 1/4 mile to go. I am happy I hit my average, but a little disappointed I had to work so hard. Keeping it in perspective that I was shaking off some rust and still completing this workout on my own very early in the AM.
Thursday, February 23rd:
4:40 am, 50 degrees, 70%, 0-10mph. Maple Shade Loop (L). Nike Structure Triax 15 Shield.
7m recovery pace
Actually felt quite strong after yesterday. Started slowly but hit a good rhythm 2 miles in.
Friday, February 24th:
5:30 am, 42 degrees (drizzle), 80%, 10-25mph. Moorestown. New Balance 890.
10m easy/recovery ~ 8:05 average, with mile 9 at 6:50
Very blustery day with bouts of drizzle - good day to have a group run. Very easy pace for 8m, purposely picked it up at mile 9 for Liz's fast finish, easy mile cool down with Colleen. Comfortable for the whole run, eased into the tempo mile which took a little more effort than I thought, cool down felt like I was walking. Overall solid easy run with a little quality mixed in.
Saturday, February 25th:
7:15 am, 38 degrees, 50%, 0-15mph. Moorestown. Nike Dual Fusion ST 2.
8m- easy ~ 7:25 average
Saw the massage therapist yesterday for an awesome session. Felt loose as could be today, and smooth as silk the entire group run. Looking forward to a monster hill tempo workout tomorrow.
Sunday, February 26th:
9:30 am, 35-40 degrees, 40%, 10-20mph. Belmont Course. Nike Pegasus 28.
26:00+ warm up, 75:00 @ 6:37/mi average, 5:00 cool down
Coffee 4 hrs prior, banana/clifbar/water 2 hrs prior
Gu/water 2.5m, Gu/Gatorade 7.5m.
Cooler and gustier at the start. Set the pace for most of the run for JP and Ashley. Handled the climbs very, very well. Had to hold myself in check at times. Pace was very comfortable the whole way - only had to work hard on the 2nd Ford climb and up Chaminoux, but still strong at that point. Great display of strength today.
Weekly Total: about 50 miles
Good recovery week. Taking the extra time off at the beginning of the week made me a little stale for Wednesday morning's session, but I felt the benefits later in the week, especially after seeing the massage therapist Friday afternoon. The Sunday long workout was a better indicator of actual recovery, as I felt strong the entire way in semi-blustery conditions. Scheduled for my first race of the season next weekend, a 10K along Kelley Drive in Philadelphia. Depending on the conditions and how I am feeling, I plan on either running target Broad Street pace (5:55-6:00/mi) or racing to determine current V-dot (hopefully 5:45-5:50/mi). It will be nice to get back in racing mode, as I have 3 total races (10K, 5K, half-marathon) lined up for March!
Tuesday, February 14, 2012
Broad Street Training, Week 5
Monday, February 13th:
Day off.
Tuesday, February 14th:
4:45 am, 35 degrees, 60%, calm. Maple Shade Loop (M). Nike Structure Triax 15 Shield.
6m recovery pace
Very, very, very slow. Lower back tight, had no energy/push off, just overall felt very sluggish and tired. We'll see how I feel tomorrow - may skip interval workout.
Wednesday, February 15th:
4:45 am, 40 degrees, 80%, 0-5mph. Cherry Hill West. Adidas Adizero Tempo 4.
2m warm up, 5x1000 w/600 jogs (ETR), 2m cool down
Goal Splits: 3:25
Actual Splits: (3:26 25 25 24 23)
Felt much, much better than yesterday. Love these new shoes! The first rep was very erratic, but from there I was locked in and just clicking off 40-41 second 200m. The recoveries did seem a little generous, and if I can get this workout down with just 400 recoveries, I think it will be a truer indicator of 5K pace. Very, very pleased - was happy that I got stronger as the workout continued.
6:45 pm, 45 degrees, 60%, 5-10mph. Pathmark ice cream run. Nike Run Avant.
3m recovery pace
Easy, comfortable jog around the neighborhood and to the store to buy some Ben & Jerry's. There should be such prizes after every run!
Thursday, February 16th:
4:00 pm, 43 degrees (steady light rain), 80%, 5-10mph. Hialeah-Kilmer Loop. Adidas Marathon 10 B.
7m easy
Felt good to wear the old running shoes from my last marathon cycle. Nice and worn in for a rainy run. Little slow in the beginning, held steady about 7:50 pace most of the way, strong for the last mile.
Friday, February 17th:
5:30 am, 44 degrees, 90%, calm. Moorestown. Nike Structure Triax 15 Shield.
8m group recovery pace (~8:04 average according to JP's Garmin)
Today's run felt so, so easy. Felt like I was walking the whole way. Very casual, conversational run. Love running with the group.
1:45 pm, 51 degrees, 50%, 10-20mph. Merchantville Loop (S). Nike Pegasus 28.
3m easy progression (8:00-7:25)
Very gusty conditions, but a beautiful afternoon. Was slow going the first 1/2 mile, felt better toward the end. Legs little heavy after feeling so strong this morning. But still solid.
Saturday, February 18th:
6:45 am, 35 degrees, 50%, calm. Cherry Hill West. Nike Pegasus 28/Adidas Adizero Tempo 4.
1.65m warm up, 4x strides, 25x400 w/:30 jogs, 1.65m cool down.
Target splits: 86
Actual splits and recoveries (in groups of 5):
85.8, 86.9, 86.7, 86.8, 85.9 30.2, 30.0, 30.6, 30.2, 29.6
86.7, 85.4, 86.5, 85.9, 86.4 30.6, 30.4, 31.4, 29.5, 29.7
85.1, 86.2, 85.4, 86.1, 85.8 27.6, 28.9, 28.1, 28.7, 28.3
86.3, 84.8, 85.8, 84.9, 85.6 29.2, 28.1, 27.7, 28.1, 27.1
85.1, 84.9, 84.1, 84.0, 81.7 26.8, 29.4, 27.3, 29.5, 29.7
Average rep/recovery: 85.56, 29.1
On paper, this was a very daunting workout, made in reality much easier by conceiving it as 5 sets of 5 reps, and by switching direction on the track after every rep to help keep count (odds counter-clockwise, evens clockwise). In general, the reps got easier and faster, and the recoveries got shorter. By the last set of five, I still felt very in control like I could have run a straight 2k with no rest at the same pace. The last rep was on cruise control - perfect form, not laboring too hard, still very strong.
I can't believe after finishing how easy this workout felt. It is designed to be a pretty good indicator of 10K fitness, and this workout would put me around 36:00 - which is almost inconceivable to me. That is back-to- back 18:00 5Ks (5:47 pace)! I knew my base was strong and my workouts were going well, but I was still surprised by today's result. The true test will be a 10K scheduled in two weeks, which I originally planned on running at goal Broad Street pace (5:55-6:00). I may decide to race it now depending on weather conditions and how I feel that day. Regardless, when I do race and get the right conditions, something great is going to happen. I now know it.
Sunday, February 19th:
9:00 am, 35-40 degrees, 60%, 5-15mph. Haddonfield-Runnemede Loop. Nike Pegasus 28.
13m+ easy pace (~7:29 average per Denning's Garmin)
Large group run from Terry Delaney's house: TD, JP, Denning, Mickey, Jason Simon, Ashley, Jeff Moore. Felt great and relaxed first 10 miles. Sugar hunger, tired last 3 miles but still held form. Due for some down time - may cut back on doubles next week.
Weekly Total: 61 miles
Two fantastic workouts this week - especially Saturday's 10K session. First race of the season is two weeks from today - getting excited!
Day off.
Tuesday, February 14th:
4:45 am, 35 degrees, 60%, calm. Maple Shade Loop (M). Nike Structure Triax 15 Shield.
6m recovery pace
Very, very, very slow. Lower back tight, had no energy/push off, just overall felt very sluggish and tired. We'll see how I feel tomorrow - may skip interval workout.
Wednesday, February 15th:
4:45 am, 40 degrees, 80%, 0-5mph. Cherry Hill West. Adidas Adizero Tempo 4.
2m warm up, 5x1000 w/600 jogs (ETR), 2m cool down
Goal Splits: 3:25
Actual Splits: (3:26 25 25 24 23)
Felt much, much better than yesterday. Love these new shoes! The first rep was very erratic, but from there I was locked in and just clicking off 40-41 second 200m. The recoveries did seem a little generous, and if I can get this workout down with just 400 recoveries, I think it will be a truer indicator of 5K pace. Very, very pleased - was happy that I got stronger as the workout continued.
6:45 pm, 45 degrees, 60%, 5-10mph. Pathmark ice cream run. Nike Run Avant.
3m recovery pace
Easy, comfortable jog around the neighborhood and to the store to buy some Ben & Jerry's. There should be such prizes after every run!
Thursday, February 16th:
4:00 pm, 43 degrees (steady light rain), 80%, 5-10mph. Hialeah-Kilmer Loop. Adidas Marathon 10 B.
7m easy
Felt good to wear the old running shoes from my last marathon cycle. Nice and worn in for a rainy run. Little slow in the beginning, held steady about 7:50 pace most of the way, strong for the last mile.
Friday, February 17th:
5:30 am, 44 degrees, 90%, calm. Moorestown. Nike Structure Triax 15 Shield.
8m group recovery pace (~8:04 average according to JP's Garmin)
Today's run felt so, so easy. Felt like I was walking the whole way. Very casual, conversational run. Love running with the group.
1:45 pm, 51 degrees, 50%, 10-20mph. Merchantville Loop (S). Nike Pegasus 28.
3m easy progression (8:00-7:25)
Very gusty conditions, but a beautiful afternoon. Was slow going the first 1/2 mile, felt better toward the end. Legs little heavy after feeling so strong this morning. But still solid.
Saturday, February 18th:
6:45 am, 35 degrees, 50%, calm. Cherry Hill West. Nike Pegasus 28/Adidas Adizero Tempo 4.
1.65m warm up, 4x strides, 25x400 w/:30 jogs, 1.65m cool down.
Target splits: 86
Actual splits and recoveries (in groups of 5):
85.8, 86.9, 86.7, 86.8, 85.9 30.2, 30.0, 30.6, 30.2, 29.6
86.7, 85.4, 86.5, 85.9, 86.4 30.6, 30.4, 31.4, 29.5, 29.7
85.1, 86.2, 85.4, 86.1, 85.8 27.6, 28.9, 28.1, 28.7, 28.3
86.3, 84.8, 85.8, 84.9, 85.6 29.2, 28.1, 27.7, 28.1, 27.1
85.1, 84.9, 84.1, 84.0, 81.7 26.8, 29.4, 27.3, 29.5, 29.7
Average rep/recovery: 85.56, 29.1
On paper, this was a very daunting workout, made in reality much easier by conceiving it as 5 sets of 5 reps, and by switching direction on the track after every rep to help keep count (odds counter-clockwise, evens clockwise). In general, the reps got easier and faster, and the recoveries got shorter. By the last set of five, I still felt very in control like I could have run a straight 2k with no rest at the same pace. The last rep was on cruise control - perfect form, not laboring too hard, still very strong.
I can't believe after finishing how easy this workout felt. It is designed to be a pretty good indicator of 10K fitness, and this workout would put me around 36:00 - which is almost inconceivable to me. That is back-to- back 18:00 5Ks (5:47 pace)! I knew my base was strong and my workouts were going well, but I was still surprised by today's result. The true test will be a 10K scheduled in two weeks, which I originally planned on running at goal Broad Street pace (5:55-6:00). I may decide to race it now depending on weather conditions and how I feel that day. Regardless, when I do race and get the right conditions, something great is going to happen. I now know it.
Sunday, February 19th:
9:00 am, 35-40 degrees, 60%, 5-15mph. Haddonfield-Runnemede Loop. Nike Pegasus 28.
13m+ easy pace (~7:29 average per Denning's Garmin)
Large group run from Terry Delaney's house: TD, JP, Denning, Mickey, Jason Simon, Ashley, Jeff Moore. Felt great and relaxed first 10 miles. Sugar hunger, tired last 3 miles but still held form. Due for some down time - may cut back on doubles next week.
Weekly Total: 61 miles
Two fantastic workouts this week - especially Saturday's 10K session. First race of the season is two weeks from today - getting excited!
Sunday, February 12, 2012
Broad Street Training, Week 4
Monday, February 6th:
Day off. I find that Mondays seem to be a good day to take a day off. Especially since I work 11+ hours on most of them!
Tuesday, February 7th:
5:00 am, 36 degrees, 60%, calm. Maple Shade Loop (L). Nike Structure Triax 15 Shield.
7m easy
Lower back felt a little tight and left ankle started out feeling a little weak, but I felt stronger as the run progressed. Nice and smooth at the finish.
Wednesday, February 8th:
4:45 am, 34 degrees, 70%, 5mph. Cherry Hill West. Nike Dual Fusion ST 2.
2m warm up, 4x200 2x400 1x800 2x400 4x200 w/EDR, 2m cool down
Goal splits: 38 38 38 38, 77 77, 2:34, 77 77, 38 38 38 38
Actual splits: 40 39 38 38, 76 77, 2:32, 76 76, 38 38 37 38
Eased into the pace of the workout and hit a nice rhythm after the first 400m. As expected, the 800m was tough, but held form and dipped under the split. Controlled 200s at the end. Amazing workout for this early in the season and this early in the morning!
6:50 pm, 33 degrees (light snow), 90%, 5-10mph. Neighborhood. Nike Structure Triax 15 Shield.
3m recovery pace
Nice and slow in a light snow fall. Legs felt fairly nimble after this morning's fast workout.
Thursday, February 9th:
2:20 pm, 40 degrees, 45%, 10-15mph. Kilmer-Hialeah-CHW-Hialeah-Kilmer. Nike Pegasus 28.
8m easy ~ 7:40 average (8:10-7:30).
Eased into the run the first twomiles, very strong the last three miles. Nice form, foot strike.
Friday, February 10th:
5:30 am, 30 degrees, 70%, calm. Moorestown. Nike Structure Triax 15 Shield.
10m easy
Conversational run with JP, Rich, and Colleen. Very strong the entire run, felt really smooth last two miles.
Saturday, February 11th:
5:10 am, 33 degrees, 90%, 0-5mph. Light snow. Neighborhood. Nike Dual Fusion ST 2.
2m warm up, 4x strides, 3x2mT w/.25m jogs (6:00 5:54, 57 57, 59 56), 2m cool down.
As a runner, nothing gives me more pride than punching in my work ticket at 5:10 am on a Saturday morning, during a cold light snow, when the rest of the world is still asleep and dreaming of a day off or a cozy treadmill run later in the morning, at an hour when no other runners or dog walkers or even newspaper delivery people make an appearance (just two men in the work trucks setting off on their blue collar days), so that I can not only get in the tough 3 x 2 mile tempo run I had on the schedule, but to do it faster and feeling stronger than I had planned, and punching out my work ticket after 11 miles by 6:30 am. Runs like this even make the post-workout chocolate milk taste even sweeter.
Sunday, February 12th:
8:00 am, 20 degrees, 70%, 10-20mph. Moorestown. Nike Pegasus 28.
13m easy ~ 7:17 average (per Denning's Garmin)
Very cold, windy day. Thankfully had Tom and John to keep me company. Wind chills started out around 8 degrees! Warmed up nicely, hamstrings were both tight throughout the run, but felt very strong the whole way. Took turns doing the work in the wind. We flirted with 7:00 pace for miles 11 and 12. Hot chocolate at Starbucks after!
Weekly Total: 61 miles
The workouts are becoming more and more impressive. Saturday's solo tempo effort in the early morning cold is a great sign for Broad Street. Tom Elliott ran a 17:06 5k and Colleen Tindall ran a 17:44 5k yesterday. When it's my turn to finally race, something special is going to happen.
Day off. I find that Mondays seem to be a good day to take a day off. Especially since I work 11+ hours on most of them!
Tuesday, February 7th:
5:00 am, 36 degrees, 60%, calm. Maple Shade Loop (L). Nike Structure Triax 15 Shield.
7m easy
Lower back felt a little tight and left ankle started out feeling a little weak, but I felt stronger as the run progressed. Nice and smooth at the finish.
Wednesday, February 8th:
4:45 am, 34 degrees, 70%, 5mph. Cherry Hill West. Nike Dual Fusion ST 2.
2m warm up, 4x200 2x400 1x800 2x400 4x200 w/EDR, 2m cool down
Goal splits: 38 38 38 38, 77 77, 2:34, 77 77, 38 38 38 38
Actual splits: 40 39 38 38, 76 77, 2:32, 76 76, 38 38 37 38
Eased into the pace of the workout and hit a nice rhythm after the first 400m. As expected, the 800m was tough, but held form and dipped under the split. Controlled 200s at the end. Amazing workout for this early in the season and this early in the morning!
6:50 pm, 33 degrees (light snow), 90%, 5-10mph. Neighborhood. Nike Structure Triax 15 Shield.
3m recovery pace
Nice and slow in a light snow fall. Legs felt fairly nimble after this morning's fast workout.
Thursday, February 9th:
2:20 pm, 40 degrees, 45%, 10-15mph. Kilmer-Hialeah-CHW-Hialeah-Kilmer. Nike Pegasus 28.
8m easy ~ 7:40 average (8:10-7:30).
Eased into the run the first twomiles, very strong the last three miles. Nice form, foot strike.
Friday, February 10th:
5:30 am, 30 degrees, 70%, calm. Moorestown. Nike Structure Triax 15 Shield.
10m easy
Conversational run with JP, Rich, and Colleen. Very strong the entire run, felt really smooth last two miles.
Saturday, February 11th:
5:10 am, 33 degrees, 90%, 0-5mph. Light snow. Neighborhood. Nike Dual Fusion ST 2.
2m warm up, 4x strides, 3x2mT w/.25m jogs (6:00 5:54, 57 57, 59 56), 2m cool down.
As a runner, nothing gives me more pride than punching in my work ticket at 5:10 am on a Saturday morning, during a cold light snow, when the rest of the world is still asleep and dreaming of a day off or a cozy treadmill run later in the morning, at an hour when no other runners or dog walkers or even newspaper delivery people make an appearance (just two men in the work trucks setting off on their blue collar days), so that I can not only get in the tough 3 x 2 mile tempo run I had on the schedule, but to do it faster and feeling stronger than I had planned, and punching out my work ticket after 11 miles by 6:30 am. Runs like this even make the post-workout chocolate milk taste even sweeter.
Sunday, February 12th:
8:00 am, 20 degrees, 70%, 10-20mph. Moorestown. Nike Pegasus 28.
13m easy ~ 7:17 average (per Denning's Garmin)
Very cold, windy day. Thankfully had Tom and John to keep me company. Wind chills started out around 8 degrees! Warmed up nicely, hamstrings were both tight throughout the run, but felt very strong the whole way. Took turns doing the work in the wind. We flirted with 7:00 pace for miles 11 and 12. Hot chocolate at Starbucks after!
Weekly Total: 61 miles
The workouts are becoming more and more impressive. Saturday's solo tempo effort in the early morning cold is a great sign for Broad Street. Tom Elliott ran a 17:06 5k and Colleen Tindall ran a 17:44 5k yesterday. When it's my turn to finally race, something special is going to happen.
Broad Street Training, Week 3
Monday, January 30th:
Unplanned day off. Woke up too tired to even think about running. Went back to bed and got extra sleep. I think that whenever my body needs a day off, I am going to take it. No need for overkill right now.
Tuesday, January 31st:
5:10 am, 39 degrees, 60%, 0-10mph. Maple Shade Loop (L). Nike Structure Triax 15 Shield.
7m easy
Aerobically felt very strong, but still mentally/physically tired from a long day at work yesterday. I was so out of it that I ended up running a mile more than I had originally planned by making an extra turn and doing the long loop. Finished feeling strong anyway, but most of the run was a foggy blur.
Wednesday, February 1st:
Happy Birthday to me!
4:45 am, 52 degrees, 50%, 0-10mph. Neighborhood. Nike Dual Fusion ST 2.
2m warm up, 4mT (5:58 6:00 5:57 6:00), 2m cool down
Felt terrible when I woke up and during the warm up. Didn't have high expectations for the workout, so it was a nice surprise I was able to hammer out a very solid solo effort. Had to work a little harder than I wanted to, and was pretty tired at the end, but it is nice to know I can handle duress for an extended period of time without losing form. I guess I am not THAT old yet. :)
7:40 pm, 59 degrees, 60%, 0-5mph. Neighborhood. Nike Run Avant.
3m recovery pace
Felt like I was floating the whole time. Even with recently devoured birthday cake still sitting in my tummy. What a day! :)
Thursday, February 2nd:
3:55 pm, 48 degrees, 60%, 5-15mph. Kilmer School-Hialeah-CHW-Hialeah-Kilmer. Nike Pegasus 28.
8m easy ~ 7:30 average
Felt so natural and easy. Ran through some of the old neighborhoods I ran through in high school - I felt so smooth like I did way back when. Brought back great memories. Ultra-positive vibes.
Friday, February 3rd:
3:55 am, 35 degrees, 60%, 0-10mph. Garden State-Ellis Circle-Garden State. Nike Structure Triax 15 Shield.
8m recovery progression (BOF) ~ 7:55 average (8:25-7:35).
Couldn't sleep, so I got my run in very early. So peaceful and quiet in the early AM. Had the streets almost to myself. Felt great the whole way, just let the pace come. I just realized that I have been running without ANY pain (knees, heel, hips) every run since Monday, my last day off. I feel my form really taking shape, which I think is a large part of the positive energy. Just feel so free and natural when I run now - very uncluttered.
2:50 pm, 44 degrees, 40%, 0-10mph. Kilmer School-Valley Run-Knollwood. Nike Run Avant.
4m easy progression (BOF) ~ 7:45 average (8:00-7:30).
First 1/2m felt so slow, and the entire run I felt like I was walking. Just shocking to see how easy the feel of these second runs are becoming. Another shockingly beautiful afternoon in February.
Saturday, February 4th:
1:30 pm, 48 degrees (overcast), 40%, 0-5mph. JP's Belmont Loop. Nike Pegasus 28.
3m warm up, 30:00 @ 6:37, 10:00 @ 6:09, 15:00 @ 6:36, 2.6m cool down.
Considering the topography of this course, today was one hell of a workout and a great indicator of my overall strength. The first M-pace segment started at the base of Lansdowne Ave, so the first quarter mile was literally uphill. There was the long, winding hill up Belmont Ave during the second mile, and the third mile was fast as it was down the long descent of Chaminoux. But mile 4 included the killer up and down loop before crossing the bridge into Strawberry Mansion and going up one last hill on the left after the bridge. The tempo segment actually felt more comfortable as it was purposely on all-flat terrain. Locked into a nice rhythm during that 10 minute portion, which was a nice preview of almost Broad Street pace. The second, shorter M-pace segment was a true test in fortitude. The double climb up Ford Ave and then Chaminoux just didn't seem to ever end, and by the time I got to the top, my lungs were burning. But the segment ended with the forgiving downhill of Belmont Ave, which gave the impression of an easier run than it actually was. Great course design by Jim Price. Very happy with how well I handled the workout, how comfortable I felt most of the way, and how unafraid I was to attack when I needed to and back off when I needed to.
Sunday, February 5th:
8:00 am, 36 degrees (overcast), 60%, 0-5mph. Moorestown. Nike Structure Triax 15 Shield.
10m easy ~ 7:23 average
Nice medium long run with John and Tom. Surprisingly strong and fresh after yesterday's long workout. Can just feel myself getting stronger and stronger. Really enjoying running right now.
Weekly Total: 62 miles
Both of the workouts were very solid. Easy and recovery runs becoming easier and faster. Just feel myself gaining more and more strength. And most importantly, no areas of pain right now!
Unplanned day off. Woke up too tired to even think about running. Went back to bed and got extra sleep. I think that whenever my body needs a day off, I am going to take it. No need for overkill right now.
Tuesday, January 31st:
5:10 am, 39 degrees, 60%, 0-10mph. Maple Shade Loop (L). Nike Structure Triax 15 Shield.
7m easy
Aerobically felt very strong, but still mentally/physically tired from a long day at work yesterday. I was so out of it that I ended up running a mile more than I had originally planned by making an extra turn and doing the long loop. Finished feeling strong anyway, but most of the run was a foggy blur.
Wednesday, February 1st:
Happy Birthday to me!
4:45 am, 52 degrees, 50%, 0-10mph. Neighborhood. Nike Dual Fusion ST 2.
2m warm up, 4mT (5:58 6:00 5:57 6:00), 2m cool down
Felt terrible when I woke up and during the warm up. Didn't have high expectations for the workout, so it was a nice surprise I was able to hammer out a very solid solo effort. Had to work a little harder than I wanted to, and was pretty tired at the end, but it is nice to know I can handle duress for an extended period of time without losing form. I guess I am not THAT old yet. :)
7:40 pm, 59 degrees, 60%, 0-5mph. Neighborhood. Nike Run Avant.
3m recovery pace
Felt like I was floating the whole time. Even with recently devoured birthday cake still sitting in my tummy. What a day! :)
Thursday, February 2nd:
3:55 pm, 48 degrees, 60%, 5-15mph. Kilmer School-Hialeah-CHW-Hialeah-Kilmer. Nike Pegasus 28.
8m easy ~ 7:30 average
Felt so natural and easy. Ran through some of the old neighborhoods I ran through in high school - I felt so smooth like I did way back when. Brought back great memories. Ultra-positive vibes.
Friday, February 3rd:
3:55 am, 35 degrees, 60%, 0-10mph. Garden State-Ellis Circle-Garden State. Nike Structure Triax 15 Shield.
8m recovery progression (BOF) ~ 7:55 average (8:25-7:35).
Couldn't sleep, so I got my run in very early. So peaceful and quiet in the early AM. Had the streets almost to myself. Felt great the whole way, just let the pace come. I just realized that I have been running without ANY pain (knees, heel, hips) every run since Monday, my last day off. I feel my form really taking shape, which I think is a large part of the positive energy. Just feel so free and natural when I run now - very uncluttered.
2:50 pm, 44 degrees, 40%, 0-10mph. Kilmer School-Valley Run-Knollwood. Nike Run Avant.
4m easy progression (BOF) ~ 7:45 average (8:00-7:30).
First 1/2m felt so slow, and the entire run I felt like I was walking. Just shocking to see how easy the feel of these second runs are becoming. Another shockingly beautiful afternoon in February.
Saturday, February 4th:
1:30 pm, 48 degrees (overcast), 40%, 0-5mph. JP's Belmont Loop. Nike Pegasus 28.
3m warm up, 30:00 @ 6:37, 10:00 @ 6:09, 15:00 @ 6:36, 2.6m cool down.
Considering the topography of this course, today was one hell of a workout and a great indicator of my overall strength. The first M-pace segment started at the base of Lansdowne Ave, so the first quarter mile was literally uphill. There was the long, winding hill up Belmont Ave during the second mile, and the third mile was fast as it was down the long descent of Chaminoux. But mile 4 included the killer up and down loop before crossing the bridge into Strawberry Mansion and going up one last hill on the left after the bridge. The tempo segment actually felt more comfortable as it was purposely on all-flat terrain. Locked into a nice rhythm during that 10 minute portion, which was a nice preview of almost Broad Street pace. The second, shorter M-pace segment was a true test in fortitude. The double climb up Ford Ave and then Chaminoux just didn't seem to ever end, and by the time I got to the top, my lungs were burning. But the segment ended with the forgiving downhill of Belmont Ave, which gave the impression of an easier run than it actually was. Great course design by Jim Price. Very happy with how well I handled the workout, how comfortable I felt most of the way, and how unafraid I was to attack when I needed to and back off when I needed to.
Sunday, February 5th:
8:00 am, 36 degrees (overcast), 60%, 0-5mph. Moorestown. Nike Structure Triax 15 Shield.
10m easy ~ 7:23 average
Nice medium long run with John and Tom. Surprisingly strong and fresh after yesterday's long workout. Can just feel myself getting stronger and stronger. Really enjoying running right now.
Weekly Total: 62 miles
Both of the workouts were very solid. Easy and recovery runs becoming easier and faster. Just feel myself gaining more and more strength. And most importantly, no areas of pain right now!
Tuesday, February 7, 2012
Broad Street Training, Week 2
Monday, January 23rd:
Unplanned day off. Rough night of sleep, figured I would give my body extra rest.
Tuesday, January 24th:
5:10 am, 45 degrees, 95%, 5-10mph. Maple Shade Loop (M). Nike Pegasus 28.
6m easy
Not sure if it was the extra rest or warmer temperatures this morning, but it felt like I had a lot more spring in my step. The knee wasn't really an issue during the run - had some mild soreness afterward while stretching. But I felt much lighter on my feet with a stronger push off today.
Wednesday, January 25th:
4:45 am, 40 degrees, 60%, 5-10mph. Cherry Hill West. Nike Dual Fusion ST 2.
2m warm up, 4x strides, 6x800 w/400 jogs, 2m cool down.
Goal splits: 2:46
Actual splits: 2:44 45 44 45 44 42
Shocked how smoothly this workout went. Again, I woke up feeling like I had more spring in my legs. The first 3 reps didn't require much effort, had to work slightly on reps 4 and 5, and while I pushed the pace on the last rep, it was still very controlled and not all-out. Cool down felt good also. Minor knee soreness on the cool down and stretching again - I don't think it's my IT band but some other connective tissue (?) on the outside of my knee. Obviously not affecting running for the time being or getting any worse.
Thursday, January 26th:
4:45 am, 39 degrees, 60%, 5-10mph. Maple Shade Loop (L). Nike Pegasus 28.
7m easy
Suffered horrible allergies (left nasal drip, left eye watery) all day yesterday, but it didn't seem to have any ill-effects on today's run. Was a little tired from yesterday's workout, but my form still felt pretty strong.
4m easy
Very smooth and controlled. Feel my legs getting under me on easy runs again.
Friday, January 27th:
5:15 am, 45-50 degrees, 95%, 0-10mph. Hialeah-Valley Run (Wrong turn)-Kilmer. Nike Structure Triax 15 Shield.
9m recovery ~ 7:55 pace
Unusually warm, humid early morning - with temperatures noticeably climbing during the run. Slowly picked up pace (started about 8:25 and ended up about 7:45) and felt considerably stronger at the end. A couple of steps during the last mile I felt some knee tightness but not painful - came and went very suddenly. Will do some more resistance training with the bands today to try to strengthen that side. Overall solid run.
Saturday, January 28th:
6:30 am, 35 degrees, 70%, 0-5mph. Moorestown High School. Nike Pegasus 28 (5m), Adidas Adizero Tempo 4 (5m).
2.5m warm up, 4x strides, 10x400 w/400 recovery jogs, 2m cool down.
Goal Splits: 77 seconds
Actual Splits: (77 77 77 75 76 76 76 76 75 75)
Drove to the Cherry Hill West track first but the main entrance was locked and I didn't want to have to jog through the water-logged grass to get to the entrance on the far side of the stadium, so instead I drove to Moorestown High School to do the workout since that track is always open. My second surprise of the morning was that many areas of the track had icy patches, despite 50-60 degree temps the last couple days. Carefully navigated my way through the icy patches and still hit very fast splits - averaging 76's when I was targeting 77's. I really like the fit and responsiveness of the new Adidas racing shoes. Everything about this morning (warm up, strides, workout, cool down) ended up well despite the two inconveniences. Felt much more comfortable at this pace then my first repetition workout last cycle. Very pleased.
Sunday, January 29th:
7:30 am, 35 degrees, 60%, 0-5mph. Haddonfield-Runnemede. Nike Pegasus 28.
11m easy progression ~ 7:40 average (8:15-7:15).
Ran 5.5m with Terry Delaney and Jim Price as they were doing a long run and then turned around and ran the same way in solo. Let them set the pace the first half, which included some nice gradual climbs - pace felt VERY easy. We naturally picked up a few miles in and at the turnaround I was probably running around 7:45 pace. Gradually picked it up on my own from there, and the course was definitely more downhill on the way back. Comfortable and relaxed the last mile, which I was surprised to see afterward was 7:15. Just felt so easy today. Company definitely helped.
Weekly Total: 56 miles
Glad I decided to move my day off to Monday. Felt much more refreshed going into Wednesday's hard interval workout. Whatever the knee issue was seems to be going away. Would have liked a few more miles this week but still very happy with how things are going. Fitness returning quickly.
Unplanned day off. Rough night of sleep, figured I would give my body extra rest.
Tuesday, January 24th:
5:10 am, 45 degrees, 95%, 5-10mph. Maple Shade Loop (M). Nike Pegasus 28.
6m easy
Not sure if it was the extra rest or warmer temperatures this morning, but it felt like I had a lot more spring in my step. The knee wasn't really an issue during the run - had some mild soreness afterward while stretching. But I felt much lighter on my feet with a stronger push off today.
Wednesday, January 25th:
4:45 am, 40 degrees, 60%, 5-10mph. Cherry Hill West. Nike Dual Fusion ST 2.
2m warm up, 4x strides, 6x800 w/400 jogs, 2m cool down.
Goal splits: 2:46
Actual splits: 2:44 45 44 45 44 42
Shocked how smoothly this workout went. Again, I woke up feeling like I had more spring in my legs. The first 3 reps didn't require much effort, had to work slightly on reps 4 and 5, and while I pushed the pace on the last rep, it was still very controlled and not all-out. Cool down felt good also. Minor knee soreness on the cool down and stretching again - I don't think it's my IT band but some other connective tissue (?) on the outside of my knee. Obviously not affecting running for the time being or getting any worse.
Thursday, January 26th:
4:45 am, 39 degrees, 60%, 5-10mph. Maple Shade Loop (L). Nike Pegasus 28.
7m easy
Suffered horrible allergies (left nasal drip, left eye watery) all day yesterday, but it didn't seem to have any ill-effects on today's run. Was a little tired from yesterday's workout, but my form still felt pretty strong.
4m easy
Very smooth and controlled. Feel my legs getting under me on easy runs again.
Friday, January 27th:
5:15 am, 45-50 degrees, 95%, 0-10mph. Hialeah-Valley Run (Wrong turn)-Kilmer. Nike Structure Triax 15 Shield.
9m recovery ~ 7:55 pace
Unusually warm, humid early morning - with temperatures noticeably climbing during the run. Slowly picked up pace (started about 8:25 and ended up about 7:45) and felt considerably stronger at the end. A couple of steps during the last mile I felt some knee tightness but not painful - came and went very suddenly. Will do some more resistance training with the bands today to try to strengthen that side. Overall solid run.
Saturday, January 28th:
6:30 am, 35 degrees, 70%, 0-5mph. Moorestown High School. Nike Pegasus 28 (5m), Adidas Adizero Tempo 4 (5m).
2.5m warm up, 4x strides, 10x400 w/400 recovery jogs, 2m cool down.
Goal Splits: 77 seconds
Actual Splits: (77 77 77 75 76 76 76 76 75 75)
Drove to the Cherry Hill West track first but the main entrance was locked and I didn't want to have to jog through the water-logged grass to get to the entrance on the far side of the stadium, so instead I drove to Moorestown High School to do the workout since that track is always open. My second surprise of the morning was that many areas of the track had icy patches, despite 50-60 degree temps the last couple days. Carefully navigated my way through the icy patches and still hit very fast splits - averaging 76's when I was targeting 77's. I really like the fit and responsiveness of the new Adidas racing shoes. Everything about this morning (warm up, strides, workout, cool down) ended up well despite the two inconveniences. Felt much more comfortable at this pace then my first repetition workout last cycle. Very pleased.
Sunday, January 29th:
7:30 am, 35 degrees, 60%, 0-5mph. Haddonfield-Runnemede. Nike Pegasus 28.
11m easy progression ~ 7:40 average (8:15-7:15).
Ran 5.5m with Terry Delaney and Jim Price as they were doing a long run and then turned around and ran the same way in solo. Let them set the pace the first half, which included some nice gradual climbs - pace felt VERY easy. We naturally picked up a few miles in and at the turnaround I was probably running around 7:45 pace. Gradually picked it up on my own from there, and the course was definitely more downhill on the way back. Comfortable and relaxed the last mile, which I was surprised to see afterward was 7:15. Just felt so easy today. Company definitely helped.
Weekly Total: 56 miles
Glad I decided to move my day off to Monday. Felt much more refreshed going into Wednesday's hard interval workout. Whatever the knee issue was seems to be going away. Would have liked a few more miles this week but still very happy with how things are going. Fitness returning quickly.
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