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!
No comments:
Post a Comment