Monday, February 25th:
5:15 am, 33 degrees, 60%, 0-10mph. Grove-Lake-Haddon-Maple-Grove. Brooks Ravenna 3.
8mi recovery progression - (8:16): 8:35-8:01
Started as a slow shuffle and very gradually eased into the run. Felt better at the halfway point and focused on "running like water." My reward for my early morning efforts today?...I found a $5 bill laying in the road with a 1/4 mile to go! Running does pay off! :)
Tuesday, February 26th:
4:20 am(!), 29 degrees, 80%, calm. 4x CHW Loop. Adidas Supernova Glide 4.
12mi total - (7:09): 2mi warmup, 8mi@MP, 2mi cooldown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:31, 7:54
Target tempo pace: 6:40
Actual tempo splits: 6:48 37 43 33 36 34 36 34
Bad weather in the forecast for tonight, plus Janine won't get home until late. I figured I would take my chances getting up VERY early while the weather was good. Glad I made that decision. Perfect weather conditions, ran surprisingly well, and after the first few erratic splits I really got into a rhythm around 3.75mi after taking my Gu and gatorade. Cooldown felt like I was walking the whole way - I couldn't run slow enough. Much, much stronger than last week's MP run in terrible conditions.
Wednesday, February 27th:
4:45 am, 43 degrees, 90%, 5-20mph. Hialeah-Kilmer-Hialeah. Nike Pegasus 29 Shield.
8mi recovery progression - (8:19): 8:50-8:06
Not gonna lie. I seriously thought about bagging the run after a mile. Then again after 2 miles. My body was so tired and I just wasn't feeling it. Somehow, I kept at it, slowly started to feel better, and with 2 miles to go I actually felt pretty strong. Great mental fortitude today.
Thursday, February 28th:
4:45 pm, 45 degrees, 50%, 10-15mph. Home-Cooper River-Home. Brooks PureFlow.
8mi total - (7:36): 3mi easy, 2 x 0.5mi @ 10k effort (2:57, 2:58) w/0.5mi recovery jogs, 3mi easy w/4x strides
Sleeping in this morning made a big difference this afternoon. Really had to hold myself back the first few miles, as they felt SO easy. The 10k pace efforts felt controlled, even the first one which was into a direct headwind. The second one of course felt much easier with the wind at my back, but the important thing is I locked into a pace that felt right. I would be REALLY happy with a 5:55/mi pace on Sunday, but I am more concerned with getting back into the racing groove and just remembering what it's like to toe a line and compete. We'll see how sharp I feel after tomorrow's long run.
Friday, March 1st:
4:45 am, 36 degrees, 75%, 0-5mph. Maple Ave out-and-back x 2. Brooks Ravenna 3.
16mi easy - (7:43)
First 4.5mi solo, 7mi with Larry's group, last 4.5mi solo. Had some GI issues the last 4mi, but was able to maintain focus and still finish strong. Practiced taking a Gu at miles 6 and 12, both went down fine. Drank some Gatorade around miles 8 and 10. I think the GI issues had more to do with last night's late dinner more than anything else. I was definitely starting to feel the fatigue at the end. As the Hanson's preach, today did feel like the latter half of a marathon and not the first 16 miles, that's for sure!
Saturday, March 2nd:
7:00 am, 36 degrees, 70%, 5-15mph. Denning's area. Adidas Supernova Glide 4.
7.5mi easy progression - (7:41): 8:13-7:22
Nice crisp, cool morning. Felt surprisingly fresh after yesterday. We didn't necessarily try to pick up the pace, just let it come naturally as the run progressed.
Sunday, March 3rd:
9:20 am, 36 degrees, 50%, 15-20mph. Kelly Drive. Adidas Supernova Glide 4/Adidas Adizero Tempo 4.
10.5mi total - (6:49): 2mi warmup, 0.5miT, 2x100m strides at race pace, 10k race, 1.3mi cooldown
Goal time: 36:45-37:00
Actual time: 36:42 (6:05 5:59 59 52 50 47 36)
So pleased with my first race in almost a year. I am really happy with the time of course, but even happier with how I raced and competed. Ran most of the first half of the race solo into a direct headwind, just focusing on the one runner who was about 10 seconds ahead of me. I gradually reeled him in while staying relaxed, catching him right at the turnaround (18:40). We ran together for about 1/2 mile on the way back before I slowly started pulling away. With two miles to go I knew sub-37:00 was in the cards, and with a mile to go I knew I had it in the bag. I could feel myself tightening up but I never fought it or forced the issue, just running as fast as possible while staying relaxed. Was surprised to find out afterward that I ran the second 5k in 18:02 - the tailwind sure helped, but the effort felt pretty even. Great return to racing, and great way to cap an outstanding week.
Weekly Total: 70 miles
Today and this week were big confidence boosters. At the same time, I have my eye on the bigger picture and I won't let myself become too confident with 7 weeks to go or try to do more than I should. Larry's plan is working brilliantly for me, and I can't wait to see where this will all lead.
Monday, February 25, 2013
Tuesday, February 19, 2013
Gettysburg Marathon Training, Week 9
Monday, February 18th:
Rest.
Tuesday, February 19th:
5:00 am, 30 degrees, 60%, calm. Grove St-Lake Ave-Haddon Ave-Maple Ave. Brooks Ravenna 3.
8mi recovery progression - (8:17): 8:39-7:59
Rambled along nice and slow in the early AM. Loosened up after 3.5 miles and finished feeling strong.
Wednesday, February 20th:
7:10pm, 28 degrees, 40%, 15-30mph. Home-4x CHW Loop-Home. Brooks PureFlow.
12mi total - (7:12): 2mi warmup, 8mi@MP, 2mi cooldown
Target warmup/cooldown: 8:10-:40
Actual warmup/cooldown: 8:21, 8:14
Target tempo pace: 6:40/mi
Actual tempo splits: 6:46 35 39 37 38 35 40 38
Miserable conditions, but hung tough. First mile was very erratic - started too fast the first quarter mile, slowed too much the middle half mile, tried to find rhythm before the mile split. Cold, gusty winds played a large role also. Surprisingly, despite the conditions I settled into a pretty steady rhythm after the second mile. I tried taking Gatorade halfway through the tempo, but it didn't go down well as it was so cold. Probably ate a little too much beforehand also, as my stomach was heavy with some cramping at times. Still, I persevered, I hung tough, and I accomplished a secondary goal of the workout - practicing marathon pace in times of duress. I am really hoping Winter is on its way out the door - these cold SOS workouts are getting old!
Thursday, February 21st:
8:20 pm, 32 degrees, 45%, 15-30mph. Grove-Maple-Grove-Neighborhood. Brooks Ravenna 3.
7mi easy - (7:45)
Another cold, windy night. I felt surprisingly strong tonight after yesterday's workout - pace came very easily without a lot of effort. Running with a lighter stomach sure helped!
Friday, February 22nd:
4:55 am, 26 degrees, 60%, 5-10mph. Home-Retro Fitness-Merchantville-Haddonfield Rd-Home. Brooks Ravenna 3.
9mi easy - (8:03): including 7x100m strides at the end
Kind of a Kenyan style run. Ran the first 3mi really slow toward Moorestown to meet Larry's Group. Picked up their M-pace (7:50ish) at Retro Fitness and followed Maple Ave. straight to Merchantville. Continued with the group until Haddonfield Rd, then headed home and added a mile with 7x100m fast strides. The time with the group passed by very quickly and felt much more manageable in the pack. It was also very nice to have a run without wind gusts this week!
Saturday, February 23rd:
6:40 am, 38 degrees, 95%, 0-5mph. Denning's Neighborhood. Nike Pegasus 29 Shield.
9mi easy - (7:52)
Had another great massage session with Holli yesterday, which helped today feel SO smooth. Started slow the first two miles by myself until Denning joined me, then we just cruised a relaxed, conversational 7 miles from there. Felt sublime. Great discussions about "time," "running like water," and "return to racing."
Sunday, February 24th:
6:45 am, 38-42 degrees, 80%, 0-5mph. HRC-Cooper River-Westmont-Tavistock. Adidas Supernova Glide 4.
15mi total - (7:13): 3.5mi easy, 4x1.5mi@~HMP w/.5mi recovery jogs, 3.5mi easy
3.5mi easy paces: 7:56, 7:33
Target 1.5mi paces: 6:25-:30
Actual 1.5mi paces: 6:24 23 23 24
Target .5mi recovery paces: 8:00
Actual .5mi recovery paces: 7:53 47 55 51
Another incredibly solid workout. Helped today by the glorious weather, and with Denning keeping me company for the duration of the easy segments of the run. Never felt pressed, was able to stay relaxed and just let it flow. Hidden within the fast/recovery segments was 8 miles total at 6:45/mi. Very, very encouraging.
Weekly Total: 60 miles
The second of a key 6 week period for me went very, very well. Next week I am aiming for my peak week (70 miles), which includes an 8mi MP run, a 16 mile easy long run, and a 10k race! How I respond over these next few weeks should really act as a great prologue to the story of Gettysburg 2013.
Rest.
Tuesday, February 19th:
5:00 am, 30 degrees, 60%, calm. Grove St-Lake Ave-Haddon Ave-Maple Ave. Brooks Ravenna 3.
8mi recovery progression - (8:17): 8:39-7:59
Rambled along nice and slow in the early AM. Loosened up after 3.5 miles and finished feeling strong.
Wednesday, February 20th:
7:10pm, 28 degrees, 40%, 15-30mph. Home-4x CHW Loop-Home. Brooks PureFlow.
12mi total - (7:12): 2mi warmup, 8mi@MP, 2mi cooldown
Target warmup/cooldown: 8:10-:40
Actual warmup/cooldown: 8:21, 8:14
Target tempo pace: 6:40/mi
Actual tempo splits: 6:46 35 39 37 38 35 40 38
Miserable conditions, but hung tough. First mile was very erratic - started too fast the first quarter mile, slowed too much the middle half mile, tried to find rhythm before the mile split. Cold, gusty winds played a large role also. Surprisingly, despite the conditions I settled into a pretty steady rhythm after the second mile. I tried taking Gatorade halfway through the tempo, but it didn't go down well as it was so cold. Probably ate a little too much beforehand also, as my stomach was heavy with some cramping at times. Still, I persevered, I hung tough, and I accomplished a secondary goal of the workout - practicing marathon pace in times of duress. I am really hoping Winter is on its way out the door - these cold SOS workouts are getting old!
Thursday, February 21st:
8:20 pm, 32 degrees, 45%, 15-30mph. Grove-Maple-Grove-Neighborhood. Brooks Ravenna 3.
7mi easy - (7:45)
Another cold, windy night. I felt surprisingly strong tonight after yesterday's workout - pace came very easily without a lot of effort. Running with a lighter stomach sure helped!
Friday, February 22nd:
4:55 am, 26 degrees, 60%, 5-10mph. Home-Retro Fitness-Merchantville-Haddonfield Rd-Home. Brooks Ravenna 3.
9mi easy - (8:03): including 7x100m strides at the end
Kind of a Kenyan style run. Ran the first 3mi really slow toward Moorestown to meet Larry's Group. Picked up their M-pace (7:50ish) at Retro Fitness and followed Maple Ave. straight to Merchantville. Continued with the group until Haddonfield Rd, then headed home and added a mile with 7x100m fast strides. The time with the group passed by very quickly and felt much more manageable in the pack. It was also very nice to have a run without wind gusts this week!
Saturday, February 23rd:
6:40 am, 38 degrees, 95%, 0-5mph. Denning's Neighborhood. Nike Pegasus 29 Shield.
9mi easy - (7:52)
Had another great massage session with Holli yesterday, which helped today feel SO smooth. Started slow the first two miles by myself until Denning joined me, then we just cruised a relaxed, conversational 7 miles from there. Felt sublime. Great discussions about "time," "running like water," and "return to racing."
Sunday, February 24th:
6:45 am, 38-42 degrees, 80%, 0-5mph. HRC-Cooper River-Westmont-Tavistock. Adidas Supernova Glide 4.
15mi total - (7:13): 3.5mi easy, 4x1.5mi@~HMP w/.5mi recovery jogs, 3.5mi easy
3.5mi easy paces: 7:56, 7:33
Target 1.5mi paces: 6:25-:30
Actual 1.5mi paces: 6:24 23 23 24
Target .5mi recovery paces: 8:00
Actual .5mi recovery paces: 7:53 47 55 51
Another incredibly solid workout. Helped today by the glorious weather, and with Denning keeping me company for the duration of the easy segments of the run. Never felt pressed, was able to stay relaxed and just let it flow. Hidden within the fast/recovery segments was 8 miles total at 6:45/mi. Very, very encouraging.
Weekly Total: 60 miles
The second of a key 6 week period for me went very, very well. Next week I am aiming for my peak week (70 miles), which includes an 8mi MP run, a 16 mile easy long run, and a 10k race! How I respond over these next few weeks should really act as a great prologue to the story of Gettysburg 2013.
Monday, February 11, 2013
Gettysburg Marathon Training, Week 8
Monday, February 11th:
5:10 am, 35 degrees (light rain), 100%, calm. Maple Shade Loop (M). Brooks Ravenna 3.
6mi recovery - (8:35)
My legs were pretty beat up after yesterday's session. First two miles were a chore, then I got into a pretty steady rhythm. The light cold rain wasn't helping matters, though.
Tuesday, February 12th:
8:10 pm, 37 degrees, 65%, 0-5mph. Cherry Hill West. Adidas Adizero Tempo 4.
9mi total - (7:21): 2.4mi+ warmup, 3x1600m w/600 recovery jogs, 2.4mi+ cooldown
Target splits 1600m: 5:40
Actual splits 1600m: 5:40 38 37
Target splits 600m recoveries: 3:08-:15
Actual splits 600m recoveries: 3:11 09 12
Smooth as silk this evening. Didn't find myself really pressing until the last 400m of each rep, and even those were controlled. Felt like I easily had another 1600m rep in me. While I am glad I handled this SPEED session very well, I will also admit that I am glad it is my last planned one. Next week I am going to transition to the steady STRENGTH workouts with kind of a hybrid STRENGTH/SPEED workout. Now, it simply a matter of dialing into my M-pace and getting comfortable with longer workouts and long runs.
Wednesday, February 13th:
6:40 pm, 38 degrees (light rain), 80%, 5-10mph. Hialeah-Kilmer-Hialeah. Brooks PureFlow.
8mi easy - (7:55): including 8x75m strides after
Surprisingly smooth and strong after yesterday's speed session. Handled the hills well and maintained very consistent pace with little effort. Opened up with some strides after, which felt fast and easy.
Thursday, February 14th:
8:10 pm, 40 degrees, 70%, 0-5mph. Grove-Maple-Grove-Neighborhood. Nike Pegasus 29 Shield.
7mi easy progression (8:10): 8:35-7:45
Ate WAY too much for dinner ahead of time. Started the run with a heavy, bloated stomach. Took it very easy the first couple miles and didn't really find my stride until mile 5. Solid and more relaxed the last two.
Friday, February 15th:
9:00 am, 40-44 degrees, 70%, 0-5mph. Lane of Acres: 2x big Tavistock Loop. Adidas Supernova Glide 4.
12.25mi total - (7:04): 2mi warmup, 4x(1.5miMP/0.5miHMP), 2.25mi coodown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:22, 7:55
Target paces for tempo: 6:40/mi for MP segments, 6:20/mi for HMP segments
Actual paces for tempo: 6:38/6:16, 6:39/6:16, 6:39/6:14, 6:37/6:14
A truly magical run this morning. Had Ashley to keep me company, and we just got on a roll staying focused on each split. Before we knew it, the workout was over. Averaged 6:32/mi overall for the 8mi tempo segment, well under goal MP. The design of the workout was to incorporate some faster surges that made MP seem easy in comparison, and the plan really worked. The last MP segment we just couldn't slow down enough, and the last HMP segment included all of Triple Hill! The cooldown felt like we were walking, but we couldn't slow down enough to 8:00/mi pace. Just one of those workouts where everything clicked from the pace, the effort, the rhythm, the breathing - everything.
Saturday, February 16th:
7:15 am, 37 degrees, 80%, 5-10mph. Haddonfield-Collingswood loop. Nike Pegasus 29 Shield.
7.75mi easy - (7:49)
Relaxing, casual easy run in the light falling snow. Great breathing air this morning.
Sunday, February 17th:
7:00 am, 28 degrees, 40%, 15-35mph(!). Philadelphia. Adidas Supernova Glide 4.
15.5mi easy - (7:29)
Very cold, gusty conditions. Started at the Manayunk Diner with Price and Denning, headed down Kelly Drive, up Lemon Hill, across Girard, up Belmont and into Strawbridge. Denning did a workout and kept us company the first 10+ miles while JP and I kept an easy pace. I dropped back down onto Kelly after doing the Strawbridge circuit, hitting a 35mph headwind pretty much the whole last 2.5 miles! My left calf had some cramping issues today - different than the soleus pain I had a few weeks ago, more of a cramp that needed to be stretched out. Was still tight at the end of the run - I think the cold weather played a factor today as I never really did get warmed up and in a consistent rhythm. Had some strong patches here and there, especially on the uphill climbs. Would have been nice to have more favorable conditions, but that's pretty much been the story this winter.
Weekly Total: 65.5 miles
Biggest week yet of the cycle and overall I really thrived. The speed and strength sessions could not have been more perfect. Ended on kind of a down note today with the calf cramping, but I am not too worried about it. Tomorrow's my off day and this week will be more of a down week. I will try to schedule to see Holly again on Friday, which should help with the calf in case I am still having any residual tightness at that point. I also keep reminding myself that, while I have been at this now for quite a few weeks, I am not quite halfway through the cycle - still plenty of time to get all the necessary work in.
5:10 am, 35 degrees (light rain), 100%, calm. Maple Shade Loop (M). Brooks Ravenna 3.
6mi recovery - (8:35)
My legs were pretty beat up after yesterday's session. First two miles were a chore, then I got into a pretty steady rhythm. The light cold rain wasn't helping matters, though.
Tuesday, February 12th:
8:10 pm, 37 degrees, 65%, 0-5mph. Cherry Hill West. Adidas Adizero Tempo 4.
9mi total - (7:21): 2.4mi+ warmup, 3x1600m w/600 recovery jogs, 2.4mi+ cooldown
Target splits 1600m: 5:40
Actual splits 1600m: 5:40 38 37
Target splits 600m recoveries: 3:08-:15
Actual splits 600m recoveries: 3:11 09 12
Smooth as silk this evening. Didn't find myself really pressing until the last 400m of each rep, and even those were controlled. Felt like I easily had another 1600m rep in me. While I am glad I handled this SPEED session very well, I will also admit that I am glad it is my last planned one. Next week I am going to transition to the steady STRENGTH workouts with kind of a hybrid STRENGTH/SPEED workout. Now, it simply a matter of dialing into my M-pace and getting comfortable with longer workouts and long runs.
Wednesday, February 13th:
6:40 pm, 38 degrees (light rain), 80%, 5-10mph. Hialeah-Kilmer-Hialeah. Brooks PureFlow.
8mi easy - (7:55): including 8x75m strides after
Surprisingly smooth and strong after yesterday's speed session. Handled the hills well and maintained very consistent pace with little effort. Opened up with some strides after, which felt fast and easy.
Thursday, February 14th:
8:10 pm, 40 degrees, 70%, 0-5mph. Grove-Maple-Grove-Neighborhood. Nike Pegasus 29 Shield.
7mi easy progression (8:10): 8:35-7:45
Ate WAY too much for dinner ahead of time. Started the run with a heavy, bloated stomach. Took it very easy the first couple miles and didn't really find my stride until mile 5. Solid and more relaxed the last two.
Friday, February 15th:
9:00 am, 40-44 degrees, 70%, 0-5mph. Lane of Acres: 2x big Tavistock Loop. Adidas Supernova Glide 4.
12.25mi total - (7:04): 2mi warmup, 4x(1.5miMP/0.5miHMP), 2.25mi coodown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:22, 7:55
Target paces for tempo: 6:40/mi for MP segments, 6:20/mi for HMP segments
Actual paces for tempo: 6:38/6:16, 6:39/6:16, 6:39/6:14, 6:37/6:14
A truly magical run this morning. Had Ashley to keep me company, and we just got on a roll staying focused on each split. Before we knew it, the workout was over. Averaged 6:32/mi overall for the 8mi tempo segment, well under goal MP. The design of the workout was to incorporate some faster surges that made MP seem easy in comparison, and the plan really worked. The last MP segment we just couldn't slow down enough, and the last HMP segment included all of Triple Hill! The cooldown felt like we were walking, but we couldn't slow down enough to 8:00/mi pace. Just one of those workouts where everything clicked from the pace, the effort, the rhythm, the breathing - everything.
Saturday, February 16th:
7:15 am, 37 degrees, 80%, 5-10mph. Haddonfield-Collingswood loop. Nike Pegasus 29 Shield.
7.75mi easy - (7:49)
Relaxing, casual easy run in the light falling snow. Great breathing air this morning.
Sunday, February 17th:
7:00 am, 28 degrees, 40%, 15-35mph(!). Philadelphia. Adidas Supernova Glide 4.
15.5mi easy - (7:29)
Very cold, gusty conditions. Started at the Manayunk Diner with Price and Denning, headed down Kelly Drive, up Lemon Hill, across Girard, up Belmont and into Strawbridge. Denning did a workout and kept us company the first 10+ miles while JP and I kept an easy pace. I dropped back down onto Kelly after doing the Strawbridge circuit, hitting a 35mph headwind pretty much the whole last 2.5 miles! My left calf had some cramping issues today - different than the soleus pain I had a few weeks ago, more of a cramp that needed to be stretched out. Was still tight at the end of the run - I think the cold weather played a factor today as I never really did get warmed up and in a consistent rhythm. Had some strong patches here and there, especially on the uphill climbs. Would have been nice to have more favorable conditions, but that's pretty much been the story this winter.
Weekly Total: 65.5 miles
Biggest week yet of the cycle and overall I really thrived. The speed and strength sessions could not have been more perfect. Ended on kind of a down note today with the calf cramping, but I am not too worried about it. Tomorrow's my off day and this week will be more of a down week. I will try to schedule to see Holly again on Friday, which should help with the calf in case I am still having any residual tightness at that point. I also keep reminding myself that, while I have been at this now for quite a few weeks, I am not quite halfway through the cycle - still plenty of time to get all the necessary work in.
Tuesday, February 5, 2013
Gettysburg Marathon Training, Week 7
Monday, February 4th:
Off. Had planned on taking off anyway, but when Penny came down with the flu yesterday afternoon, I slept in and stayed home from work with her in the morning, and then got home from work late at night. Probably best for all involved to rest anyway!
Tuesday, February 5th:
7:40 pm, 34 degrees, 90%, calm. Maple Shade Loop (L). Nike Pegasus 29 Shield.
8mi easy - (7:55): w/7x100m strides after
Had some Garmin issues the first mile, but then I was like clockwork from there on out. Felt very strong on the strides and stayed relaxed with powerful form. Solid run.
Wednesday, February 6th:
7:15 pm, 37 degrees, 50%, 5-10mph. Hialeah-Valley Run-Kilmer-Valley Run-Hialeah. Adidas Supernova Glide 4.
11mi total - (7:13): 2mi warmup, 7mi@MP, 2mi cooldown
Target warmup/cooldown: 8:10-:40
Actual warmup/cooldown: 8:15, 8:11
Target tempo splits: 6:40
Actual tempo splits: 6:40 38 38 37 38 38 35
I needed a confidence booster like tonight after the last two weeks of training. This was the first time I ran my MP run on a relatively rolling course, much like I hear I will be facing in Gettysburg. I found my rhythm right away, relaxed as much as possible, and just clicked off the splits. I practiced taking a GU while running at goal pace halfway through the tempo, and it went down smoothly and kept me alert. Had to really slow myself on the cooldown because the urge was there to run faster. A great run.
Thursday, February 7th:
8:05 pm, 31 degrees, 70%, 5-10mph. Maple Shade Loop (L). Brooks Ravenna 3.
7mi easy - (8:04)
Consistent pacing tonight, but felt a little sluggish the last couple miles. It'll be nice to run with Larry's group in the morning so that I will have some great company that will make me take it easy.
Friday, February 8th:
5:15 am, 37 degrees (light rain), 90%, 5-10mph. MRC-Pinsetters-MRC. Brooks PureFlow.
9.75mi recovery - (8:29): 2mi warmup (9:18), 6mi easy (7:47-8:01), 1.75mi cooldown (9:28)
Conditions weren't ideal but they could have been much worse. Great to fall into the pack today and run at a comfortable pace. While easy, I still had to focus during Larry's tempo section - warmup and cooldown felt wonderful. These "time on my feet" runs feel like they are providing me with the same benefits of my own workouts, just because I know I am doing some fat burning and converting to fast-twitch muscle usage toward the last 10-15 minutes of the run. And it was nice to be done and home by 7:00 am. :)
Saturday, February 9th:
9:00 am, 27 degrees, 60%, 15-30mph. Moorestown. Nike Pegasus 29 Shield.
8.5mi easy - (7:58): including 8x100m fast strides in the last 1.5mi
Some overnight snow dashed any chances of racing a 5k this afternoon, plus the winds are really supposed to pick up later. Some slower running in the snow during sections of the run, but I really felt great the last 2.5mi including the strides. Was surprised to see how fast the average of today's run was given the conditions - completely ran it on feel.
Sunday, February 10th:
7:30 am, 20-24 degrees, 55%, calm. Haddonfield. Adidas Supernova Glide 4.
14.75mi total - (7:15): 3mi warmup, 6x1mi (MP-10secs/mi) w/.25mi recovery jogs, 4.25mi steady
Target splits: 6:30/mi
Actual splits: 6:22 32 29 25 27 26
Target recoveries: 2:00-:10
Actual recoveries: 1:58 58 2:00 00 05 05
Absolutely nailed this workout. On top of that, ran it on a rolling course with some nice hilly segments which had no bearing on the effort whatsoever. I really felt strongest on the uphill segments with fantastic form and arm action. Stayed loose and relaxed the entire way, and felt plenty recovered in-between repeats. Major, major confidence booster.
Weekly Total: 59 miles
I am back. I am kind of glad that the 5k fell through yesterday, because today's workout gives me a much better indicator of my marathon fitness right now than any race would have. I feel that as long as I keep my head, stick to the game plan, and roll with the punches when weather or life events come up, I will be more than ready come game day in 11 weeks.
Off. Had planned on taking off anyway, but when Penny came down with the flu yesterday afternoon, I slept in and stayed home from work with her in the morning, and then got home from work late at night. Probably best for all involved to rest anyway!
Tuesday, February 5th:
7:40 pm, 34 degrees, 90%, calm. Maple Shade Loop (L). Nike Pegasus 29 Shield.
8mi easy - (7:55): w/7x100m strides after
Had some Garmin issues the first mile, but then I was like clockwork from there on out. Felt very strong on the strides and stayed relaxed with powerful form. Solid run.
Wednesday, February 6th:
7:15 pm, 37 degrees, 50%, 5-10mph. Hialeah-Valley Run-Kilmer-Valley Run-Hialeah. Adidas Supernova Glide 4.
11mi total - (7:13): 2mi warmup, 7mi@MP, 2mi cooldown
Target warmup/cooldown: 8:10-:40
Actual warmup/cooldown: 8:15, 8:11
Target tempo splits: 6:40
Actual tempo splits: 6:40 38 38 37 38 38 35
I needed a confidence booster like tonight after the last two weeks of training. This was the first time I ran my MP run on a relatively rolling course, much like I hear I will be facing in Gettysburg. I found my rhythm right away, relaxed as much as possible, and just clicked off the splits. I practiced taking a GU while running at goal pace halfway through the tempo, and it went down smoothly and kept me alert. Had to really slow myself on the cooldown because the urge was there to run faster. A great run.
Thursday, February 7th:
8:05 pm, 31 degrees, 70%, 5-10mph. Maple Shade Loop (L). Brooks Ravenna 3.
7mi easy - (8:04)
Consistent pacing tonight, but felt a little sluggish the last couple miles. It'll be nice to run with Larry's group in the morning so that I will have some great company that will make me take it easy.
Friday, February 8th:
5:15 am, 37 degrees (light rain), 90%, 5-10mph. MRC-Pinsetters-MRC. Brooks PureFlow.
9.75mi recovery - (8:29): 2mi warmup (9:18), 6mi easy (7:47-8:01), 1.75mi cooldown (9:28)
Conditions weren't ideal but they could have been much worse. Great to fall into the pack today and run at a comfortable pace. While easy, I still had to focus during Larry's tempo section - warmup and cooldown felt wonderful. These "time on my feet" runs feel like they are providing me with the same benefits of my own workouts, just because I know I am doing some fat burning and converting to fast-twitch muscle usage toward the last 10-15 minutes of the run. And it was nice to be done and home by 7:00 am. :)
Saturday, February 9th:
9:00 am, 27 degrees, 60%, 15-30mph. Moorestown. Nike Pegasus 29 Shield.
8.5mi easy - (7:58): including 8x100m fast strides in the last 1.5mi
Some overnight snow dashed any chances of racing a 5k this afternoon, plus the winds are really supposed to pick up later. Some slower running in the snow during sections of the run, but I really felt great the last 2.5mi including the strides. Was surprised to see how fast the average of today's run was given the conditions - completely ran it on feel.
Sunday, February 10th:
7:30 am, 20-24 degrees, 55%, calm. Haddonfield. Adidas Supernova Glide 4.
14.75mi total - (7:15): 3mi warmup, 6x1mi (MP-10secs/mi) w/.25mi recovery jogs, 4.25mi steady
Target splits: 6:30/mi
Actual splits: 6:22 32 29 25 27 26
Target recoveries: 2:00-:10
Actual recoveries: 1:58 58 2:00 00 05 05
Absolutely nailed this workout. On top of that, ran it on a rolling course with some nice hilly segments which had no bearing on the effort whatsoever. I really felt strongest on the uphill segments with fantastic form and arm action. Stayed loose and relaxed the entire way, and felt plenty recovered in-between repeats. Major, major confidence booster.
Weekly Total: 59 miles
I am back. I am kind of glad that the 5k fell through yesterday, because today's workout gives me a much better indicator of my marathon fitness right now than any race would have. I feel that as long as I keep my head, stick to the game plan, and roll with the punches when weather or life events come up, I will be more than ready come game day in 11 weeks.
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