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.