Monday, March 5th:
1:45 pm, 42 degrees, 40%, 5-15mph. Post Office-Vet's Office-Mechanic. Nike Structure Triax 15 Shield.
6m recovery
"Ran" my errands for the day. Groin very tight first couple of miles, loosened up toward end of the run.
Tuesday, March 6th:
5:30 am, 28 degrees, 40%, 0-5mph. Moorestown. Nike Dual Fusion ST 2.
10m easy
Groin tight again for the first 1/2m or so, but loosened up from there. Felt strong through 8 miles, kind of tired out the last two. Thankfully had JP, TE, CT, and RW to keep me company in the cold temps.
Wednesday, March 7th:
5:45 am, 32 degrees, 80%, calm. Moorestown High School. Nike Pegasus 28/Adidas Adizero Tempo 4.
2m+ warm up, 3x1600 w/600 jogs (5:28 26 23), 2m cool down
Had to work on the first rep, not quite as erratic on second rep, opened up last 400m of third rep (78s). Great mental strength. Focused on form and mantras ("Fast, not hard" "Go get 'em" "Not today"). Right hip flexor still a little tight, but obviously didn't affect the workout. I am of the mindset now that I am a true racer, not just a runner.
2:05 pm, 62 degrees, 30%, 10-15mph. Neighborhood. Nike Structure Triax 15 Shield.
4m rejuvenation pace (~9:00-10:00/mi)
Very, very slow jaunt around the neighborhood. Right groin/hip flexor extremely tight from this morning - not a lot of push off. Left heel was bothersome at times also, although I did get some good stretching in afterward. Focused on a short, quick stride and staying relaxed. Actually felt good to go so slow this afternoon.
Thursday, March 8th:
5:30 am, 54 degrees, 70%, 15-30mph. Moorestown. Nike Run Avant.
9m easy (First two miles 8:58/:28, second seven miles 7:20-:30 range)
Left heel very tight/sore when I woke up. Massaged it before I ran and took the first two miles very slow. Groin was also a little tender the first 1/2 mile. Joined Tom for the second 7 miles of the run - heel soreness subsided and fell into a decent rhythm. Finished feeling fairly strong.
6:30 pm, 67 degrees, 50%, 10-25mph. Moorestown. Saucony Guide 5 (test run only).
5m easy
Hadn't planned on doubling today but I wanted to test drive these new shoes that Saucony had at the store tonight so I went. Shoes were nice, stable but lightweight. Didn't help that I was run-down from the week and feeling the effects, so I probably couldn't fully appreciate the fit of the shoe. We'll see if I make it through the rest of the week's planned schedule (10 easy Friday, 11-12 w/workout Saturday, 11 easy Sunday). Counting down to my next planned day off (Monday)!
Friday, March 9th:
Day off. Body was just so worn down, I didn't really have much of a choice. Felt good to get some extra sleep in the AM.
Saturday, March 10th:
5:45 am, 32 degrees, 30%, 10-15mph. Moorestown Wilderness Trail. New Balance 890/Adidas Adizero Tempo 4.
13 miles total
3m warm up, 10x1000 (approximation, trails) w/1:00 jogs, 2.5m cool down.
Goal pace: 6:05-10/mi
Actual split paces: (6:05 05 05 04 08 07 02 00 02 5:51)
Body felt much better than yesterday, but my right groin/hip flexor still felt tight on some of the reps, and I definitely noticed some twinges on the cool down. Settled into a decent rhythm after the first couple of reps - fatigue starting setting in around the seventh one, but I stuck to my mantras, stayed relaxed, and maintained good form and push off. I ran the last one totally based on feel and pushed the pace, but it wasn't quite all out. Very high quality workout after last week's race, this week's tough mile interval workout, and the accumulation of a lot of miles. More impressed that I did it solo, early in the AM, and into a nice breeze at times. Mentally, just can't get much stronger than I am now. I may ditch next week's mid-week workout so that I am fresh for the Adrenaline 5K next Saturday. I owe it to myself to see what kind of 5K performance I can put out right now, even though that's not the primary distance for which I have been training.
Sunday, March 11th:
8:00 am, 34-42 degrees, 50%, 0-5mph.
11m easy (~7:30 pace per Tom's Garmin)
Still feeling a little run-down but I worked it out during the run. Strong at some points, weaker at others. Definitely feeling the effects of the last 10-12 days. Previewed the Adrenaline 5K course during part of the run - good mental mapping. Thankfully, had TE, JD, MR, and RC to keep me company today.
Weekly Total: 66 miles
No two ways about it - I am run-down from a hard 10-12 days of running. Three monster workouts, a hard first 10K of the season and some extra miles - definitely feeling fatigued. Going to take it really easy this coming week in hopes of putting out a good 5K time on Saturday.
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