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!
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