Monday, January 28th:
Day off. Gave my soleus an extra day to recover, even though it feels much better. Also came home from work with a terrible headache - turned in early.
Tuesday, January 29th:
Day off. Think I might be coming down with some kind of cold. I have developed a cold sore on the side of my nose in the past 24 hours, and I am suffering from an overall feeling of lethargy/achiness. As nice as the weather was this evening, I am resisting the temptation to run and will instead give my body a proper recovery. Since tomorrow evening's forecast looks very foreboding, I will probably give myself one more day off and just jump back on the saddle on Thursday, hopefully feeling much better. I am taking it as a sign from the running gods that I should rest this week - my soleus, my body, even my mind. It takes true confidence to rest, and based on my training up to this point, I have all the confidence that I will be ready when it matters most - on race day, not during Week 6.
Wednesday, January 30th:
8:00 pm, 60 degrees(!), 95%, 10-20mph. Neighborhood. Adidas Supernova Glide 4.
8mi total - (7:12): 2mi warmup, 4.5mi Tempo Progression (7:01 6:50 37 30 20), 1.5mi cooldown
Everything about tonight's run was kind of on the fly. I wasn't sure I would even run tonight until 10 minutes before I decided to head out. I'll be honest - I just couldn't pass up the chance to run in 60 degrees, wind or no wind. Who knows when 60 degrees will be around again!
My original schedule had a 7 mile MP run for this week's workout - I was just too iffy about testing the soleus that long so soon. The other workout scheduled for this week is 3x1600m at 5K pace - again, too hard too soon. So I met kind of middle ground with the progression tempo. Some running at or around MP, some running faster on tired legs. And to be honest, I am not completely over my cold, but I figured I would try to get some quality in this week.
The soleus held up fine during the tempo, but my calf started to tighten up near the end of the cooldown. Not sure if that area is just still tight from the recovering soleus, or if I was dehydrated with the unseasonal heat/humidity. I did some nice stretching afterward, and plan to take the next 2-3 days completely easy again. I would be happy with just getting some steady miles the rest of this week until I am back to 100%. Until then, just working my way out of this funk.
Thursday, January 31st:
8:05 pm, 35 degrees, 40%, 15-25mph. Neighborhood. Brooks Ravenna 3.
7mi easy - (7:58): including 8x75m strides after at mile race pace
Once again, I wasn't sure I was going to even run tonight until about 10 minutes before the run. My calf had some off/on cramping throughout the day, but it felt loose enough that I thought I would at least give it a go and see how it felt. I am glad I decided to run. I stuck to the same 2 mile neighborhood loop that I did last night, just in case the calf flared up I wouldn't be too far from home at any point in the run. I almost decided to stop at 4 miles, but then out of nowhere I got into a great rhythm and was able to forget about my calf and it felt like all of the tightness finally subsided. I did some strides afterward to try to inject some speed into my legs and get the turnover really increasing again, and I gotta say it felt nice to really open it up. For precautionary reasons, I plan on skipping the planned speed session this week, so I think the strides act as a nice substitute to keep that turnover sharp and fresh.
I am scheduled to see my massage therapist again tomorrow morning, just to have her go over those tight areas in my lower legs again and work out those troublesome knotty areas along my calf and soleus. I am optimistic that I will finally get the long-term relief I need, and that I will be no worse the wear in a couple more days.
Friday, February 1st:
Happy Birthday to me!
5:00 am, 30 degrees, 40%, 0-5mph. Grove-Lake-Haddon-Maple-Grove Loop. Brooks Ravenna 3.
8mi easy - (7:55): including 5x100m strides after at mile race pace
It's funny how easy runs with strides can really turn things around for you. I woke up early and couldn't fall back to sleep, so I thought I would get in some easy miles before seeing the massage therapist later this morning. Just felt spectacular the entire way. My stride suddenly seems easier, shorter and more efficient with some spring back in my step, my breathing is very controlled, and my overall attitude is positive again. I think I have worked myself out the funk of the last week or so.
Saturday, February 2nd:
7:20 am, 20 degrees, 40%, 0-5mph. Loop from Denning's house. Brooks PureFlow.
7mi easy - (7:43)
The run just flew by today. It's great to have training partners like Denning, who is an amazing friend and an amazing guy. New shoes felt solid. Better yet, no residual aches or pains after a great session with Holli yesterday. I had a terrific knot about the size of a marble at the top posterior side of my soleus at the beginning - completely gone when she was finished! I highly recommend her services to anybody reading this.
Sunday, February 3rd:
8:00 am, 28 degrees, 40%, 0-5mph. Tavistock-Pearl Croft-Haddonfield. Adidas Supernova Glide 4.
13mi moderate - (7:13)
Nice steady run with Denning, Mickey, and Rob. Felt relaxed and controlled the entire way, even the small bumpy sections. Conversational. Got some good stretching in after. Great to be back!
Weekly Total: 43 miles
While the overall volume was low like last week, I am very happy to end the week on a solid 5 day stretch that got better day-by-day. I anticipate being 100% back on schedule this coming week and, assuming good weather conditions on Saturday, I am excited to see how I fare in a 5k after 10+ months without a race.
Tuesday, January 29, 2013
Monday, January 21, 2013
Gettysburg Marathon Training, Week 5
Monday, January 21st:
5:55 am, 27 degrees, 40%, 0-5mph. Maple Shade Loop (M). Nike Structure Triax 15 Shield.
6mi easy - (8:05)
Slow moving at first, but felt better the last 2 miles. Definitely ready for the off day on the schedule tomorrow.
Tuesday, January 22nd:
Day off. Man was it cold today! Not looking forward to a possible SOS workout tomorrow evening - either 7@MP or an interval ladder. Guess we'll see what the weather has in store for me.
Wednesday, January 23rd:
7:45 pm, 14 degrees(!), 50%, calm. Cherry Hill West. Nike Pegasus 29 Shield.
10mi total - (7:14): 2.25mi warmup, interval ladder 400m-800m-1200m-1600m-1200m-800m-400m w/400m jog recoveries, 2mi cooldown
Target warmup/cooldown: 8:10-:40
Actual warmup/cooldown: 8:19, 8:30
Target interval splits (85 seconds/lap): 85 2:50 4:15 5:40 4:15 2:50 85
Actual interval splits: 84 2:49 4:15 5:40 4:15 2:50 81
Target 400m recoveries: 2:05-:10
Actual 400m recoveries: 2:06 07 08 10 07 06 08
Even I don't believe this one. I'll just let the numbers speak for themselves and leave it at that. Man, am I beat!
Thursday, January 24th:
8:20 pm, 22 degrees, 30%, 5-10mph. Grove-Lake-Haddon Ave-Maple-Grove-Neighborhood. Nike Structure Triax 15 Shield.
8mi recovery - (8:22)
My left soleous/achilles was mildly sore for most of the day, which isn't surprising after last night's workout. While it didn't hurt or feel worse during the run, that area was on my mind for the first 5 miles or so. I am not sure if my legs finally went numb or if I finally loosened up, but it felt much better the last 2 miles or so. I did a lot of stretching and strength exercises afterward, but I will definitely continue to monitor. That area seems to be my weak spot right now so I need to make sure I don't exacerbate any potential weaknesses or injuries. Other than that (and the freezing cold!) the run went well.
Friday, January 25th:
10:15 am, 22 degrees, 35%, 0-5mph. Tavistock x2 +. Brooks Ravenna 3.
9mi easy - (7:55)
Left soleus still a little sore, though not as bad as last night. I think the cold this week and the fast running Wednesday night probably aggravated it. Bought an Arctic Freeze wrap which has worked well in the past, and I will continue to do stretches and strength exercises. I may decide to bag the MP run this weekend (especially if we get more snow and the footing isn't great) until I feel 100%. That's actually not a bad thing, since I had already planned on swapping my MP and interval workouts in 2 weeks anyway because of the 5k race. I'll play it by ear until then, just being extra cautious.
Saturday, January 26th:
8:00 am, 19 degrees, 60%, 5-10mph. Neighborhood. Nike Pegasus 29 Shield.
7mi recovery progression - (8:16): 8:35 25 28 20 17 01 7:46
Took it very easy to test out the soleus and to be extra cautious on the overnight snow-covered roads. Many stretches of road were completely clear of everything but salt, while others still had some slushy sections but nothing dangerous. I also stayed close to home in case I needed to abandon the run if the soleus flared up, but it never did. In fact, after the first mile, everything felt completely fine. I also overly dressed today and worked up a really good sweat, which helped loosened up either tight areas (glutes, hamstrings, quads) which have been probably affecting the soleus also. I will continue to take it easy until everything feels completely normal - I am getting really close, but I would rather err on the side of caution at this point.
Sunday, January 27th:
I woke up with some residual tightness/soreness in the soleus again, so I skipped the planned morning long run.
Instead I visited my ART massage therapist, Holli, this afternoon and, man, is she a miracle worker! Not only my soleus, but calves, glutes, hamstrings, quads - everything smoothly restored to full range of motion by the time I walked out the door! Which lead to...
3:40 pm, 35 degrees, 40%, 5-10mph. Neighborhood. Adidas Supernova Glide 4.
3mi "clock run" - (7:32): 8:20 6:45 7:30
As my high school coach described them, "clock runs" are when you start slow, wind up the pace to tempo effort, and then wind it back down. Great news is I didn't feel a single twinge of any sort from start to finish. I still plan on taking my regular off day tomorrow (plus the weather is supposed to dramatically improve on Tuesday), but I think I should be in the clear beyond that. I am glad I learned a valuable lesson (you just can't run that fast when it's THAT cold, dummy!) early in the marathon cycle without doing too much damage.
Weekly Total: 43 miles
Not too worried about the drop in volume this week. I got in a hard fast workout (which I really shouldn't have) without doing too much long-term damage. And I got an awesome massage!
5:55 am, 27 degrees, 40%, 0-5mph. Maple Shade Loop (M). Nike Structure Triax 15 Shield.
6mi easy - (8:05)
Slow moving at first, but felt better the last 2 miles. Definitely ready for the off day on the schedule tomorrow.
Tuesday, January 22nd:
Day off. Man was it cold today! Not looking forward to a possible SOS workout tomorrow evening - either 7@MP or an interval ladder. Guess we'll see what the weather has in store for me.
Wednesday, January 23rd:
7:45 pm, 14 degrees(!), 50%, calm. Cherry Hill West. Nike Pegasus 29 Shield.
10mi total - (7:14): 2.25mi warmup, interval ladder 400m-800m-1200m-1600m-1200m-800m-400m w/400m jog recoveries, 2mi cooldown
Target warmup/cooldown: 8:10-:40
Actual warmup/cooldown: 8:19, 8:30
Target interval splits (85 seconds/lap): 85 2:50 4:15 5:40 4:15 2:50 85
Actual interval splits: 84 2:49 4:15 5:40 4:15 2:50 81
Target 400m recoveries: 2:05-:10
Actual 400m recoveries: 2:06 07 08 10 07 06 08
Even I don't believe this one. I'll just let the numbers speak for themselves and leave it at that. Man, am I beat!
Thursday, January 24th:
8:20 pm, 22 degrees, 30%, 5-10mph. Grove-Lake-Haddon Ave-Maple-Grove-Neighborhood. Nike Structure Triax 15 Shield.
8mi recovery - (8:22)
My left soleous/achilles was mildly sore for most of the day, which isn't surprising after last night's workout. While it didn't hurt or feel worse during the run, that area was on my mind for the first 5 miles or so. I am not sure if my legs finally went numb or if I finally loosened up, but it felt much better the last 2 miles or so. I did a lot of stretching and strength exercises afterward, but I will definitely continue to monitor. That area seems to be my weak spot right now so I need to make sure I don't exacerbate any potential weaknesses or injuries. Other than that (and the freezing cold!) the run went well.
Friday, January 25th:
10:15 am, 22 degrees, 35%, 0-5mph. Tavistock x2 +. Brooks Ravenna 3.
9mi easy - (7:55)
Left soleus still a little sore, though not as bad as last night. I think the cold this week and the fast running Wednesday night probably aggravated it. Bought an Arctic Freeze wrap which has worked well in the past, and I will continue to do stretches and strength exercises. I may decide to bag the MP run this weekend (especially if we get more snow and the footing isn't great) until I feel 100%. That's actually not a bad thing, since I had already planned on swapping my MP and interval workouts in 2 weeks anyway because of the 5k race. I'll play it by ear until then, just being extra cautious.
Saturday, January 26th:
8:00 am, 19 degrees, 60%, 5-10mph. Neighborhood. Nike Pegasus 29 Shield.
7mi recovery progression - (8:16): 8:35 25 28 20 17 01 7:46
Took it very easy to test out the soleus and to be extra cautious on the overnight snow-covered roads. Many stretches of road were completely clear of everything but salt, while others still had some slushy sections but nothing dangerous. I also stayed close to home in case I needed to abandon the run if the soleus flared up, but it never did. In fact, after the first mile, everything felt completely fine. I also overly dressed today and worked up a really good sweat, which helped loosened up either tight areas (glutes, hamstrings, quads) which have been probably affecting the soleus also. I will continue to take it easy until everything feels completely normal - I am getting really close, but I would rather err on the side of caution at this point.
Sunday, January 27th:
I woke up with some residual tightness/soreness in the soleus again, so I skipped the planned morning long run.
Instead I visited my ART massage therapist, Holli, this afternoon and, man, is she a miracle worker! Not only my soleus, but calves, glutes, hamstrings, quads - everything smoothly restored to full range of motion by the time I walked out the door! Which lead to...
3:40 pm, 35 degrees, 40%, 5-10mph. Neighborhood. Adidas Supernova Glide 4.
3mi "clock run" - (7:32): 8:20 6:45 7:30
As my high school coach described them, "clock runs" are when you start slow, wind up the pace to tempo effort, and then wind it back down. Great news is I didn't feel a single twinge of any sort from start to finish. I still plan on taking my regular off day tomorrow (plus the weather is supposed to dramatically improve on Tuesday), but I think I should be in the clear beyond that. I am glad I learned a valuable lesson (you just can't run that fast when it's THAT cold, dummy!) early in the marathon cycle without doing too much damage.
Weekly Total: 43 miles
Not too worried about the drop in volume this week. I got in a hard fast workout (which I really shouldn't have) without doing too much long-term damage. And I got an awesome massage!
Monday, January 14, 2013
Gettysburg Marathon Training, Week 4
Monday, January 14th:
7:55 pm, 49 degrees, 60%, 5-10mph. Cherry Hill West. Adidas Adizero Tempo 4.
8mi total - (7:15): 2mi warmup, 4x1200m w/400 jogs, 2mi cooldown
Target paces warmup/cooldown: 8:10-:40
Actual paces warmup/cooldown: 8:24, 8:19
Targets splits for 1200s: 4:15
Actual splits for 1200s: 4:15 16 15 12
Target splits for 400s: 2:05-:10
Actual splits for 400s: 2:11 08 09 09
Challenging workout. Really had to stay focused to stay on pace tonight - a couple of times I would fall off with a 44 second 200m here and there. Recovered quickly between each rep, though. I intentionally pushed the last 500m or so of the last rep, but did so while maintaining form and breathing, using my old racing mantra "faster." Really helped me stay relaxed through the finish. I also noticed some very minor tightness at the very bottom of my left achilles again, almost on the inside part of my ankle. It went away on the cooldown, but I will definitely take it easy the next few days and watch for symptoms. It's still way to early on in the cycle for anything nagging to pop up, so it's best to stay on top of it now.
Tuesday, January 15th:
7:35 pm, 39 degrees, 70%, 0-5mph. Grove-Maple-Grove-Neighborhood. Nike Pegasus 29 Shield.
7mi easy - (8:01)
Nice easy run after yesterday's workout. I didn't really notice the left achilles/ankle during tonight's run, but it was mildly tender after the run when I was stretching. I have another easy run scheduled tomorrow, but I may push my next MP run back to Friday to give myself extra recovery if I feel that I need it. Otherwise, I am operating like a well-oiled machine!
Wednesday, January 16th:
7:50 pm, 39 degrees, 90%, 5mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi easy - (7:55)
No symptoms of any kind whatsoever. Felt like I was on cloud nine the entire run.
Thursday, January 17th:
7:45 pm, 39 degrees, 60%, calm. Home - 3x CHW loop - Home. Brooks Ravenna 3.
10mi total - (7:17): 2mi warmup, 6mi@MP, 2mi cooldown
Target paces warmup/cooldown: 8:10-:40
Actual paces warmup/cooldown: 8:20, 8:14
Goal marathon pace: 6:40
Actual splits: 6:41 33 36 35 38 37
Felt so-so on the warmup and my breathing felt unusually heavy the first 1.5mi of the tempo. From there, though, I instantly settled down and the run became much easier. After burning through the second mile a little too fast, I maintained a pretty steady rhythm the rest of the way. As usual, I felt even better after taking in a Gu after 3mi of the tempo. Cooldown felt fantastic and I really had to restrain myself from running faster.
Friday, January 18th:
11:00 am, 31 degrees, 30%, 10-25mph. Long Tavistock Loop w/2 field perimeters. Nike Structure Triax 15 Shield.
6mi easy - (7:47)
Cold, gusty, but sunny day. Felt very relaxed and casual the entire way, despite the rolling hills and wind. Nice easy run.
Saturday, January 19th:
7:00 am, 31-35 degrees, 60%, 0-10mph. Moorestown. Nike Pegasus 29 Shield.
13.25mi moderate - (7:11): 7:54 14 05 08 10 06 08 02 05 06 07 07 09, .25mi cd 8:40/mi
Very nice to have a group with whom to do the moderate long run this week. Ron (as part of his 17+ miler), Tom, Rich, and Oleg were pleasant company and kept us moving along. Never felt distressed once, very relaxed and casual. Took a Gu at mile 6 for practice. Used the extra .25mi of the run as a cooldown to transition to a stop, which helped ward off stiffness in the cold. Considering we completed half of a 3:10 marathon today, both Rich and I remarked what a nice confidence booster today was. Also good to know that I have a relaxing recovery run tomorrow and a day off in the near future. Things just keep clicking.
Sunday, January 20th:
7:00 am, 42 degrees, 60%, 5-10mph. Moorestown-Cinnaminson. Nike Pegasus 29 Shield.
10.75mi recovery - (8:29): 9:40 8:32 24 38 26 37 28 31 25 7:47 37
Always so calm and peaceful to run with Larry and his group. He's got this aura about him that's just so relaxing. Great way to cap the week.
Weekly Total: 61 miles
Highest weekly mileage to date since returning to running in September from the injury. I signed up for a 5k in a few weeks to see where my racing fitness is at. With all of this uninterrupted quality training over the last two months or so, I wouldn't be surprised to drop a decent time. Guess we'll have to wait a few weeks to find out - hopefully winter will continue its vacation until then.
7:55 pm, 49 degrees, 60%, 5-10mph. Cherry Hill West. Adidas Adizero Tempo 4.
8mi total - (7:15): 2mi warmup, 4x1200m w/400 jogs, 2mi cooldown
Target paces warmup/cooldown: 8:10-:40
Actual paces warmup/cooldown: 8:24, 8:19
Targets splits for 1200s: 4:15
Actual splits for 1200s: 4:15 16 15 12
Target splits for 400s: 2:05-:10
Actual splits for 400s: 2:11 08 09 09
Challenging workout. Really had to stay focused to stay on pace tonight - a couple of times I would fall off with a 44 second 200m here and there. Recovered quickly between each rep, though. I intentionally pushed the last 500m or so of the last rep, but did so while maintaining form and breathing, using my old racing mantra "faster." Really helped me stay relaxed through the finish. I also noticed some very minor tightness at the very bottom of my left achilles again, almost on the inside part of my ankle. It went away on the cooldown, but I will definitely take it easy the next few days and watch for symptoms. It's still way to early on in the cycle for anything nagging to pop up, so it's best to stay on top of it now.
Tuesday, January 15th:
7:35 pm, 39 degrees, 70%, 0-5mph. Grove-Maple-Grove-Neighborhood. Nike Pegasus 29 Shield.
7mi easy - (8:01)
Nice easy run after yesterday's workout. I didn't really notice the left achilles/ankle during tonight's run, but it was mildly tender after the run when I was stretching. I have another easy run scheduled tomorrow, but I may push my next MP run back to Friday to give myself extra recovery if I feel that I need it. Otherwise, I am operating like a well-oiled machine!
Wednesday, January 16th:
7:50 pm, 39 degrees, 90%, 5mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi easy - (7:55)
No symptoms of any kind whatsoever. Felt like I was on cloud nine the entire run.
Thursday, January 17th:
7:45 pm, 39 degrees, 60%, calm. Home - 3x CHW loop - Home. Brooks Ravenna 3.
10mi total - (7:17): 2mi warmup, 6mi@MP, 2mi cooldown
Target paces warmup/cooldown: 8:10-:40
Actual paces warmup/cooldown: 8:20, 8:14
Goal marathon pace: 6:40
Actual splits: 6:41 33 36 35 38 37
Felt so-so on the warmup and my breathing felt unusually heavy the first 1.5mi of the tempo. From there, though, I instantly settled down and the run became much easier. After burning through the second mile a little too fast, I maintained a pretty steady rhythm the rest of the way. As usual, I felt even better after taking in a Gu after 3mi of the tempo. Cooldown felt fantastic and I really had to restrain myself from running faster.
Friday, January 18th:
11:00 am, 31 degrees, 30%, 10-25mph. Long Tavistock Loop w/2 field perimeters. Nike Structure Triax 15 Shield.
6mi easy - (7:47)
Cold, gusty, but sunny day. Felt very relaxed and casual the entire way, despite the rolling hills and wind. Nice easy run.
Saturday, January 19th:
7:00 am, 31-35 degrees, 60%, 0-10mph. Moorestown. Nike Pegasus 29 Shield.
13.25mi moderate - (7:11): 7:54 14 05 08 10 06 08 02 05 06 07 07 09, .25mi cd 8:40/mi
Very nice to have a group with whom to do the moderate long run this week. Ron (as part of his 17+ miler), Tom, Rich, and Oleg were pleasant company and kept us moving along. Never felt distressed once, very relaxed and casual. Took a Gu at mile 6 for practice. Used the extra .25mi of the run as a cooldown to transition to a stop, which helped ward off stiffness in the cold. Considering we completed half of a 3:10 marathon today, both Rich and I remarked what a nice confidence booster today was. Also good to know that I have a relaxing recovery run tomorrow and a day off in the near future. Things just keep clicking.
Sunday, January 20th:
7:00 am, 42 degrees, 60%, 5-10mph. Moorestown-Cinnaminson. Nike Pegasus 29 Shield.
10.75mi recovery - (8:29): 9:40 8:32 24 38 26 37 28 31 25 7:47 37
Always so calm and peaceful to run with Larry and his group. He's got this aura about him that's just so relaxing. Great way to cap the week.
Weekly Total: 61 miles
Highest weekly mileage to date since returning to running in September from the injury. I signed up for a 5k in a few weeks to see where my racing fitness is at. With all of this uninterrupted quality training over the last two months or so, I wouldn't be surprised to drop a decent time. Guess we'll have to wait a few weeks to find out - hopefully winter will continue its vacation until then.
Monday, January 7, 2013
Gettysburg Marathon Training, Week 3
Monday, January 7th:
Off.
Tuesday, January 8th:
8:00 pm, 38 degrees, 70%, calm. Home-Cherry Hill West-Home. Nike Pegasus 29 Shield.
9mi total - (7:26): 2.4mi warmup, 5x1000m w/400m jogs, 2.2mi cooldown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:23, 8:25
Target 1000 splits: 3:31-:33
Actual Splits: 3:32 33 31 31 33
Target 400 splits: 2:05-:10
Actual 400 splits: 2:10 10 12 10 05
Not sure where I found all that energy after a long day at work and a 7:00 pm doctor's appointment for Frankie. Found my rhythm right away and held it the whole workout. Picture perfect night tonight - the stars were my only witness at the Cherry Hill West track.
Wednesday, January 9th:
7:40 pm, 46 degrees, 70%, 5-10mph. Maple Shade Loop (L). Nike Structure Triax 15 Shield.
7mi easy - (8:03)
Unseasonably warmer tonight, but still a nice little headwind on the way back home. Stayed relaxed and easy the whole way. No lingering soreness or tightness from yesterday - a nice sign.
Thursday, January 10th:
7:45 pm, 38 degrees, 60%, 0-5mph. Grove-Lake-Haddon Ave-Maple. Nike Pegasus 29 Shield.
8mi easy - (7:56)
Ate too much beforehand and started the run with a heavy stomach. Felt pretty lousy for about 3.5 miles. Progressively got better on the way back home, really felt great the last two miles. A lesson in both moderation and perseverance.
Friday, January 11th:
9:00 am, 38-40 degrees, 75%, 0-5mph. 2x Tavistock Loop: Loop 1 w/park perimeter, Loop 2 w/Thursday night run. Nike Pegasus 29 Shield.
9mi easy - (7:45)
Felt incredibly strong and relaxed on rolling course today. Handled the hills very well, keeping consistent effort. Great rebound run after last night.
Saturday, January 12th:
7:35 am, 45-47 degrees, 90%, 0-5mph. Moorestown. Brooks Ravenna 3.
10mi total - (7:18): 2mi warmup, 6mi@MP, 2mi cooldown
Goal paces: 8:10-:40/mi for warmup/cooldown; 6:40/mi for MP
Actual splits: 8:26 22, 6:40 40 39 36 37 38, 8:05 12
Timed this workout so that I had some company for a good portion of the MP segment. Had Ralph near me from about .25mi to 2.5mi, and then had Tom, Ron, and John near me from 2.5mi to the finish. Helped take the mental burden off of the run, which allowed me to stay relaxed. Ran the cooldown a tad faster than I wanted, but I just couldn't slow down any more - felt really strong at the end.
Sunday, January 13th:
7:00 am, 45-47 degrees, 70%, calm. Moorestown. Nike Pegasus 29 Shield.
8mi recovery - (8:32): 9:42 8:38 15 31 32 36 25 7:42
Very nice recovery run with Larry's group this morning. I got to help pace them for their moderate long run, and they helped keep me in check on my recovery day. Opened up a little on the last mile, which felt solid. Great company, and great way to cap the week.
Weekly Total: 51 miles
Fantastic all-around week. I can actually feel myself getting stronger on a weekly basis. Having that symbiotic relationship with other runners really motivates and rejuvenates me. It's like a snowball effect of positive energy. I just hope to keep it going because it feels awesome!
Off.
Tuesday, January 8th:
8:00 pm, 38 degrees, 70%, calm. Home-Cherry Hill West-Home. Nike Pegasus 29 Shield.
9mi total - (7:26): 2.4mi warmup, 5x1000m w/400m jogs, 2.2mi cooldown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:23, 8:25
Target 1000 splits: 3:31-:33
Actual Splits: 3:32 33 31 31 33
Target 400 splits: 2:05-:10
Actual 400 splits: 2:10 10 12 10 05
Not sure where I found all that energy after a long day at work and a 7:00 pm doctor's appointment for Frankie. Found my rhythm right away and held it the whole workout. Picture perfect night tonight - the stars were my only witness at the Cherry Hill West track.
Wednesday, January 9th:
7:40 pm, 46 degrees, 70%, 5-10mph. Maple Shade Loop (L). Nike Structure Triax 15 Shield.
7mi easy - (8:03)
Unseasonably warmer tonight, but still a nice little headwind on the way back home. Stayed relaxed and easy the whole way. No lingering soreness or tightness from yesterday - a nice sign.
Thursday, January 10th:
7:45 pm, 38 degrees, 60%, 0-5mph. Grove-Lake-Haddon Ave-Maple. Nike Pegasus 29 Shield.
8mi easy - (7:56)
Ate too much beforehand and started the run with a heavy stomach. Felt pretty lousy for about 3.5 miles. Progressively got better on the way back home, really felt great the last two miles. A lesson in both moderation and perseverance.
Friday, January 11th:
9:00 am, 38-40 degrees, 75%, 0-5mph. 2x Tavistock Loop: Loop 1 w/park perimeter, Loop 2 w/Thursday night run. Nike Pegasus 29 Shield.
9mi easy - (7:45)
Felt incredibly strong and relaxed on rolling course today. Handled the hills very well, keeping consistent effort. Great rebound run after last night.
Saturday, January 12th:
7:35 am, 45-47 degrees, 90%, 0-5mph. Moorestown. Brooks Ravenna 3.
10mi total - (7:18): 2mi warmup, 6mi@MP, 2mi cooldown
Goal paces: 8:10-:40/mi for warmup/cooldown; 6:40/mi for MP
Actual splits: 8:26 22, 6:40 40 39 36 37 38, 8:05 12
Timed this workout so that I had some company for a good portion of the MP segment. Had Ralph near me from about .25mi to 2.5mi, and then had Tom, Ron, and John near me from 2.5mi to the finish. Helped take the mental burden off of the run, which allowed me to stay relaxed. Ran the cooldown a tad faster than I wanted, but I just couldn't slow down any more - felt really strong at the end.
Sunday, January 13th:
7:00 am, 45-47 degrees, 70%, calm. Moorestown. Nike Pegasus 29 Shield.
8mi recovery - (8:32): 9:42 8:38 15 31 32 36 25 7:42
Very nice recovery run with Larry's group this morning. I got to help pace them for their moderate long run, and they helped keep me in check on my recovery day. Opened up a little on the last mile, which felt solid. Great company, and great way to cap the week.
Weekly Total: 51 miles
Fantastic all-around week. I can actually feel myself getting stronger on a weekly basis. Having that symbiotic relationship with other runners really motivates and rejuvenates me. It's like a snowball effect of positive energy. I just hope to keep it going because it feels awesome!
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