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.