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. :)