Base Training, Week 2

Monday, Sept. 24th:

7:45 pm, 60 degrees, 40%, 5-10mph.  Neighborhood Franklin Loop.  Nike Structure Triax 15 Shield.

5k easy - BOF 4:58 (5:12 4:50 54 55 59)

Incredibly relaxed and easy the whole run.  Felt like I could have gone another 5k.  Night running is very fun when the weather is perfect and there are hardly any cars on the road.

Tuesday, Sept. 25th:

Off.

Wednesday, Sept. 26th:

6:50 pm, 73 degrees, 80%, calm.  Neighborhood Franklin Loop.  Nike Structure Triax 15 Shield.

5k easy - BOF 4:51 (5:11 4:48 50 50 37)

Had to unwind from a stressful day.  Maintained a pretty steady pace throughout and then intentionally picked it up the last km.

Thursday, Sept. 27th:

5:20 pm, 74 degrees, 65%, calm.  Plymouth-Sussex Loop.  Nike Pegasus 28+.

4k recovery - BOF 4:53 (5:10 4:54 52 36)

Felt very sluggish, although the results say otherwise.  I felt like I was moving about 20-30 seconds a km slower.  I guess that's a sign I am improving?

Friday, Sept. 28th:

8:45 am, 70 degrees, 90%, 5-10mph.  SB Field - Pennypacker - Grove - Croft Farm - Bridge and back.  Nike Structure Triax 15 Shield.

7k even effort -  BOF 4:50 (5:23 4:54 44 50 44 36 37)

Got to run on hilly trails this morning - a welcome break from the neighborhood streets.  Maintained a pretty even effort, even though the splits show a steady progression.  I did start to labor and push the last km, working on maintaining form/posture.  I think humidity was the silent killer on this run.

Saturday, Sept. 29th:

6:45 am, 60 degrees, 80%, 0-5mph.  Maple Shade sign and back.  Adidas Adizero Tempo 4.

5k easy - No watch

Best I have felt in several days.  Running without a watch always gives a higher feeling of freedom.  Once I establish familiar routes at all of the various km distances, I will abandon the watch for my easy runs.

Sunday, Sept. 30th:

5:50 am, 56 degrees, 80%, calm.  Manayunk.  Nike Pegasus 28+.

4k easy - BOF 4:56 (5:18 4:57 48 44)

Cool, calm, and relaxed the whole way.  Felt fantastic, especially for the early morning hours.  Joined Colleen, John, Price, and Oleg for their 23 mile long run at 6:30 am.  Bike ride felt great, managed all the climbs very well.  Can feel myself getting stronger.

Weekly Total: 30 km

Rounding back into shape nicely.  Down to 173 lbs already.  While I am progressing little by little each week, it is mentally encouraging to have the snowball effect of momentum on my side.