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. :)