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.
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