Tuesday, October 30, 2012

Base Training, Week 7

Monday, October 29th:

Off - Hurricane Sandy!

Tuesday, October 30th:

8:00 am, 47 degrees, 90%, 10-15mph.  Neighborhood-Merchantville-Neighborhood.  Brooks Ravenna 3.

12k easy - BOF 4:54 (5:19, 5:04-4:44, 4:20)
~7.5mi - 7:53 average

Surprisingly nice conditions this morning in light of last night's unbelievable winds/rain from the hurricane.  There was heavy debris on the roads, but no real major tree/building/house damage that I came across.  Kept a pretty steady, easy pace for the majority of the run, and then picked it up a notch with 2km to go and then again with 1km to go - finished very strong.

Wednesday, October 31st:

6:00 pm, 47 degrees, 60%, 10mph.  Merchantville Loop.  Brooks Ravenna 3.

8k easy - BOF 5:00 (5:14, 5:04-4:55, 4:42) 4x 75m fast strides
~5 mi easy - 8:02 average

The Halloween that wasn't.  Glad I was able to get out for a run, but it just didn't feel right tonight.  Would have preferred to see my girls out having fun instead.  Oh well.  The run was okay, but the fast strides after felt awesome.  Starting to get another gear when I want it.

Thursday, November 1st:

4:10 pm, 50 degrees, 60%, 10-20mph.  Kilmer Loop + Triangle.  Brooks Ravenna 3.

10k easy - BOF 4:44 (4:55, 4:46-36, 4:42)
~6.2 mi easy - 7:37 average

Overcast and gusty day.  Definitely felt the wind more on the way back.  Left shin was a little bothersome at times - I think it may be due to bruise on that leg and not necessarily running related.  Will monitor.  Otherwise, pretty solid effort.

Friday, November 2nd:

4:10 pm, 50 degrees, 60%, 15-25mph.  Merchantville Loop.  Nike Structure Triax 15 Shield.

8k recovery - 5:11 (5:13, 5:17-:05, 5:14)
~5 mi recovery - 8:20 average

A little gustier than yesterday, but felt so wonderful running at a slow pace today.  Sometimes you miss the scenery when you are traveling too fast.  I remembered today why my lower left shin hurts - my wife accidentally (or so she says) slammed a chair into it the other day.  I think she is subconsciously trying to sabotage my regular running schedule.  Just kidding.  :)  Good news is, it's not bothering me as much today, but I will continue to monitor to see if running exacerbates it.

Saturday, November 3rd:

8:10 am, 44 degrees, 60%, 10-20mph.  Maple Shade Loop (M+).  Brooks Ravenna 3.

9k easy - BOF 4:52 (5:15, 4:57-46, 4:41)  5 x 75m strides fast
~5.6 mi easy - 7:50 average

I felt supremely awesome this morning!  Never looked at my watch once, just went out for an easy stroll and had tons left in the tank.  I let loose on the strides at approximately mile race pace.  Best I have felt after a run since resuming training.

Sunday, November 4th:

7:00 am, 37-42 degrees, 70%, calm.  Moorestown.  Brooks Ravenna 3.

16k easy - BOF 4:44 (5:01, 4:55-:37, 4:44)
~10 mi easy - 7:37 average

Great long run with Rich today.  We were casually chatting the entire time but still kept up a deceptively steady pace.  From 8k-12k we were like clockwork: dead-on splits of 4:41/km (7:32/mi).  Great way to cap the week.

Weekly Total: 63km (~39.1 mi)

Outstanding week, in spite of Hurricane Sandy.  Nailed my daily goal for all 6 days of running, and I feel fantastic.  May introduce some fartleking next week.

Monday, October 22, 2012

Base Training, Week 6

Monday, October 22nd:

8:15 pm, 60 degrees, 55%, 5-10mph.  2x Neighborhood Loop.  Brooks Ravenna 3.

6k easy - NW

Planned on running in the early AM before work but just couldn't drag myself out of bed.  Glad I waited until the evening...cool, clear night with little traffic on the roads.  Also some extra recovery time from yesterday morning's early session.

Tuesday, October 23rd:

6:20 pm, 67 degrees, 60%, calm.  Cherry Hill West and back.  Brooks Ravenna 3.

8k easy - NW

True easy pace.  Focused on staying relaxed.  Gained momentum on the way back and finished slightly faster.

Wednesday, October 24th:

7:00 pm, 63 degrees, 85%, calm.  2x Neighborhood Loop.  Nike Structure Triax 15 Shield.

6k easy - NW  4x 75m strides

Very gusty this evening, but stayed relaxed and smooth throughout.  Opening up more and more on strides.

Thursday, October 25th:

9:15 am, 60 degrees, 95%, 5mph.  2x Haddonfield Loop +.  Brooks Ravenna 3.

13k easy - BOF 4:44 (5:08-4:31)

Celebrated my extra day off work with my longest run since April.  Rolling course, handled the hills very well, maintained a fairly steady pace (4:40-47) from 3k-11k, finished very strong last 2k which included triple hill, but I still had more in the tank that I saved for another day.  Very, very strong run.

Friday, October 26th:

1:25 pm, 65 degrees, 70%, 5-10mph.  Maple Shade and back.  Nike Structure Triax 15 Shield.

6k recovery - 5:17 (5:17 11 15 19 20 21) 4x 100m strides @ 5k pace

So I tried to run my true recommended recovery pace based on current ability per the Hanson's Marathon Training pace charts.  Recommended recovery pace is 8:43 mile/5:24 km.  It took me awhile to get comfortable running at that slow of pace for a consistent time.  I finally found the rhythm the last 2.5 km or so.  The slow running didn't affect my strides after at all - in fact, I felt more fresh after the run than before.  I am going to try to run at this pace once a week between faster runs to practice what I will be implementing for marathon training in January.  In fact, I am going to try to rein back most of my easy runs so that I am getting the full benefit of recovery.

Saturday, October 27th:

6:00 am, 59 degrees, 90%, 0-5mph.  Moorestown.  Brooks Ravenna 3.

10k group pace - 4:37 (5:07 4:40 35 31 34 36 32 32 40 25)

It was great to run with most of the regular group again: TE, CT, RW, MG, OA.  Their easy pace is definitely quicker than I am used to right now, but I was able to keep up and maintain a conversation.  I am looking forward to when group runs will become more regular - the time definitely goes by quicker with them!

Sunday, October 28th:

7:00 am, 57 degrees, 60%, 10-15mph.  Moorestown.  Nike Structure Triax 15 Shield.

7k easy - 3.5 w/Ashley, 3.5 self, BOF 5:10 (5:37 14 12 06 08 4:55 59) 4x 100m strides

Nice slow pace after yesterday.  The weather is definitely ominous. 

Weekly Total: 56km

Another solid week.  Got running in all seven days, with a great "long" run, a steady "medium long" run, and a couple of days with strides.  Looks like next week will be a forced down week with Hurricane Sandy, but if I can get any running in on Monday/Tuesday I definitely will.  If I can't, I am not going to fret it.  I am happy where I am at right now and won't sweat a couple days off.

Tuesday, October 16, 2012

Base Training, Week 5

Monday, October 15th:

Off

Tuesday, October 16th:

6:00 pm, 58 degrees, 50%, 10mph.  Maple Shade Loop.  Brooks Ravenna 3.

8k steady progression - NW

Started easy, gradually picked up pace on the way back and really opened up the last 2k.  Phenomenal finish.

Wednesday, October 17th:

6:35 pm, 58 degrees, 60%, calm.  2x Neighborhood Loop.  Nike Structure Triax 15 Shield

6k easy - BOF 4:52 (5:10 4:53 48 51 50 37)

Felt like I was floating the whole time.  Good arm action the last km.

Thursday, October 18th:

9:00 am, 52-57 degrees, 75%, 5mph.  Figure 8 Pennypacker Loop.  Brooks Ravenna 3.

10k slow - NW

Not sure if it was the quick turnaround from last night's run but I felt absolutely lethargic with no energy on the run today.  I kept waiting for things to click, but I never got that feeling.  Regardless, I hung tough and ran at a slow pace that felt manageable.  It's a good thing I didn't wear my watch today because I probably wouldn't have liked what it told me.  Glad I am listening to my body instead.  It will probably thank me tomorrow.

6:15 pm, 62 degrees, 80%, 10-15mph.  Big Neighborhood Loop.  Nike Structure Triax 15 Shield.

4k easy progression - BOF 4:59 (5:18 00 4:53 46), 4x 75m strides at 5k pace

Impending thunderstorm tonight and tomorrow forced me to get in a second run this evening.  Much smoother session than this morning.  Let the progression happen and threw in some strides afterward.  Felt good to really open up for the first time in a while, even in short bursts.  My prize is I get an extra day off tomorrow - woohoo!

Friday, October 19th:

Off

Saturday, October 20th:

7:00 am, 57 degrees, 90%, calm.  Haddonfield Store Run +.  Brooks Ravenna 3.

12k moderate - BOF 4:44 (5:10-4:34)

Incredibly strong from the first step.  Having Denning's company made a huge difference.  Handled hills very well, and had tons left in the tank at the finish.

Sunday, October 21st:

5:50 am, 49 degrees, 75%, 10mph.  Kelly Drive.  Brooks Ravenna 3.

8k easy progression - BOF 4:54 (5:19 01 4:56 53 52 47 48 33) 4x 75m strides at 5k pace

Got in my early morning run before riding 30k on the bike with the team for their last long run before NYC.  Cold, windy, and dark this morning, but let the pace come and finished strong with some strides after.

Weekly Total: 48km

Another solid week.  Aside from Thursday AM, every run felt pretty good, the long run on Saturday felt great, and it was nice to throw some strides in at the end of a couple easy runs.  Now that I essentially hit 30 miles for this week, I can think of myself as a "real" runner again. :)

Monday, October 8, 2012

Base Training, Week 4

Monday, October 8th:

5:45 am, 44 degrees, 85%, calm.  Coles Rd - back.  Brooks Ravenna 3.

6k easy - NW

Chilly, groggy start.  Kind of shuffled through the first 2k or so, but got into a solid rhythm on the way back.  I know I am a real runner again when I can get up at 5:30 am on Monday to get in my run before an 11 hour work day!

Tuesday, October 9th:

6:20 pm, 58 degrees (misty), 90%, 5-10mph.  Big Neighborhood Loop.  Brooks Ravenna 3.

4k steady - NW

Maintained a little faster tempo this evening.  Groin felt tight from the cold weather - more of a soft-tissue tightness than bone pain.  Will monitor, but didn't seem to worsen during the run or after.

Wednesday, October 10th:

5:45 pm, 62 degrees, 50%, 5-10mph.  Merchantville Loop w/1x Franklin, St. James.  Brooks Ravenna 3.

6k easy - BOF 4:43 (4:52 34 42 50 45 39)

Super smooth from the first step.  Weather was perfect.  Really found my stride the last 1.5k.

Thursday, October 11th:

4:35 pm, 60 degrees, 35%, 10mph.  Big Neighborhood Loop.  Brooks Ravenna 3.

Perfect weather again.  Not quite as sharp as yesterday, but awfully close.  Again, felt so smooth the last 1.5k.

Friday, October 12th:

9:00 am, 45-50 degrees, 70%, 5-10mph.  P.P-Grove-Hopkins-P.P.-Croft-Hopkins-Grove-P.P.  (Figure 8 Loop).  Brooks Ravenna 3.

10k easy - BOF 4:55 (5:17 01 4:48 5:03 4:49 49 5:12 4:43 51 38)

Nice rolling trail/road loop, maintained a pretty even effort despite the undulations, felt strong the last 2k.  Funny how 10k seems like such a long run right now when that used to be my recovery day.  Still, I can feel it coming back.

Saturday, October 13th:

5:00 am, 35 degrees(!), 70%, 0-5mph.  Moorestown.  Brooks Ravenna 3.

6.5k easy - BOF 4:54 (4:59 56 48 53 56 56 53)

Had company this morning with Colleen and John - first group run in over 6 months!  Very chilly, but pace was very comfortable/conversational.  Rode 27k on bike for the rest of their long run - man was that cold!  Good thing about starting at 5:00 am is the 8:05 am finish.

Sunday, October 14th:

7:40 am, 52 degrees, 80%, 0-5mph.  Merchantville Loop.  Brooks Ravenna 3.

5.5k easy - BOF 4:58 (5:12 00 4:57 53 53 47)

Steady rhythm.  Nice crisp, fall morning.  Little heavy-legged from the week.

Weekly Total: 42km

I finally ran almost the equivalent of an entire marathon for the week!  Now all I have to do over the next 7 months is shorten the recoveries to zero and increase my pace per km by 45 seconds.  If only it were that easy. :)

Monday, October 1, 2012

Base Training, Week 3

Monday, October 1st:

8:00 pm, 64 degrees, 60%, 0-5mph.  Neighborhood Loop x 2.  Adidas Adizero Tempo 4.

6k easy - BOF 4:50 (5:14 4:48 44 43 46 42)

Like a metronome.  Unbelievable how quickly it is coming back.  It is a peaceful feeling to have control and restraint over the overwhelming desire to do more than I am doing.  Patience feels good and right.

Tuesday, October 2nd:

7:25 pm, 68 degrees, 95%, 0-5mph.  Big Neighborhood Loop.  Nike Structure Triax 15 Shield.

4k easy - BOF 4:52 (5:08 4:52 46 41)

Ran on a heavy stomach, but still had a great rhythm.  Humid, foggy night was kind of cool with the headlamp on.  Felt like I was cutting through the air.

Wednesday, October 3rd:

 6:50 pm, 78 degrees, 80%, calm.  Maple Shade sign and back.  Adidas Adizero Tempo 4.

5k easy - NW

It's been a REALLY long time since I have run in a dew point north of 70.  It still really sucks.  I didn't even bother to wear a watch - just took it VERY slowly.

Thursday, October 4th:

4:00 pm, 76 degrees, 80%, 0-5mph.  Big Neighborhood Loop.  Nike Structure Triax 15 Shield.

4k easy - NW

Felt much more acclimated to the weather today.  More energy than yesterday.

Friday, October 5th:

8:50 am, 62-68 degrees, 70%, 0-5mph.  Chapel-Embassy-CH Blvd Loop + Triangle.  Nike Pegasus 28+.

8k easy progression - BOF 4:52 (5:21 03 4:55 51 49 48 44 31)

One of my favorite rolling routes with some turns and hills to breakup the tempo.  Felt strong on the big uphill and resisted the urge to run faster the last 2km, even though I felt it within me.  "Controlled and relaxed aggression" the last km.

Saturday, October 6th:

7:20 am, 62 degrees, 90%, 0-5mph.  Big Neighborhood Loop.  Nike Pegasus 28+.

4k recovery - NW

Listened to my body and common sense and took it very slow today.  Will probably do the same tomorrow.  Looking forward to an off day on Monday or Tuesday.  Just glad I have developed consistency in training already.

Saturday, October 6th:

7:40 pm, 62 degrees, 55%, 10-15mph.  Big Neighborhood Loop.  Brooks Ravenna 3.

4k easy - NW

Got a 90 minute + nap in this afternoon which was a great refresher.  Also snagged some new running shoes so, in light of tomorrow's ugly rainy forecast, I thought tonight would be a great night to break them in and take a total rest day tomorrow.  LOVED THE FIT AND FEEL OF THESE SHOES.  It's like Brooks designed them specifically for my feet.  Thanks, Brooks!  :)

Sunday, October 7th:

Off.

Weekly Total: 35km

Put together a nice 11 day streak without too many aches and pains.  Felt awesome on my "long" run, and after a forgettable effort this morning, totally redeemed my week with a great run this evening in my new shoes.  Now I get to spend a rainy Sunday with the family, relaxing and doing nothing.  Gotta love it.