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.