Monday, March 25th:
5:40 am, 37 degrees, 70%, 0-10mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi recovery - (8:18)
I think I was sleepwalking the first 2-3 miles. At least the last 2 miles felt really good. And I got the run in before what looks to be the last snowfall of the season (at least it better be!).
Tuesday, March 26th:
4:40 am, 35 degrees, 85%, 5-10mph. 3x CHW Loop + CH Blvd-Hialeah.
11mi total - (7:16): 2mi warmup, 2x3mi w/1mi recovery jog (6:32/26/24, 8:07, 6:28/26/25), 2mi cooldown
Felt pretty solid for the workout all things considered. The recovery seemed generous, but I was happy to oblige. Didn't really tighten up until the start of the last tempo mile, but that included an uphill and downhill segment so I actually finished on the downhill feeling recovered. They don't always feel great, but I know these workouts are making me stronger.
Wednesday, March 27th:
5:00 am, 39 degrees, 70%, 0-5mph. Grove-Maple-Grove-Neighborhood. Nike Pegasus 29 Shield.
7mi easy - (8:01)
Didn't look at my watch the entire run. Ran completely by feel and felt terrific the entire run. First easy run in a couple weeks where I felt completely smooth and relaxed.
Thursday, March 28th:
7:50 pm, 47 degrees, 40%, 10mph. Hialeah-Kilmer-Hialeah. Brooks Ravenna 3.
8mi easy - (7:47)
Felt ridiculously strong this evening. I had to hold back the entire run, knowing I have a long tempo workout planned for tomorrow. I finally feel my legs coming back under me after Caesar Rodney. I can't say enough how great it feels to find that groove again.
Friday, March 29th:
6:15 am, 40 degrees, 60%, 5mph. Haddonfield (including 2x Tavistock Loop for tempo). Adidas Supernova Glide 4.
15mi total - (7:11): 3mi warmup, 3x (2.5miMP/.5miHMP), 3mi cooldown
Target paces: 6:40/6:15
Actual paces: 6:38/6:16(including Greenmount), 6:39/6:15, 6:36/6:12(including Triple Hill)
Easily my strongest solo tempo run of this cycle. The weather was absolutely perfect. I started with an easy 3 miles (8:24/mi) and then took some Gatorade/Gu right before I started the tempo. Took another Gatorade 4.75mi into the tempo, and another Gu 6.5mi into the tempo. I just kept getting stronger and stronger as the run progressed. I handled all of the hills with ease, even the ones that popped up on the first and third HMP segments. I think it also helped that I kept the Garmin set on Lap pace, so it gave me a running MP for the 2.5mi segments instead of the individual miles. It kept me from looking at my watch very often and allowed me to settle into a steady overall rhythm, rather than panic if I were too fast or too slow for any given mile. After finishing the tempo, I took some more Gatorade and then jogged an easy 3 miles (7:50/mi), which literally felt like I was walking. Great, great running today.
Saturday, March 30th:
7:30 am, 38-40 degrees, 70%, calm. Moorestown. Nike Pegasus 29 Shield.
11mi easy - (7:31): including 3 x 100m strides after
Felt surprisingly fresh and strong after yesterday's workout. Kept a relaxed, conversational pace with Denning. The run today just seemed to fly by - it was truly a beautiful morning.
Sunday, March 31st:
7:25 am, 40-43 degrees, 70%, 0-5mph. Kelly Drive Loop. Nike Pegasus 29 Shield.
8.5mi easy - (8:07)
Absolutely beautiful Easter morning. Super casual run with Ashley around the Schuylkill. Truly felt like we were walking, that's how easy it felt. Great cap to another solid week.
Weekly Total: 66.5 miles
4 weeks to go! I am really starting to gain more and more confidence. This coming week is the last real gut check with 3 heavy-duty SOS sessions (3x2 mi, 10MP, 17 steady). I am ready for the challenge and ready for what lies ahead!
Monday, March 25, 2013
Monday, March 18, 2013
Gettysburg Marathon Training, Week 13
Monday, March 18th:
Rest.
Tuesday, March 19th:
Day off. Chose sleep over running today. Lacked any motivation whatsoever to head out the door. Not sure what brought this sudden funk on, as I felt it all day yesterday also, but it's like I had no desire to run at all - like it was completely foreign to me. The strange thing is, my body feels phenomenally strong after Sunday's race, with no real muscle tightness or soreness of any kind. Let's see if I can muster up some motivation tomorrow.
Wednesday, March 20th:
7:45 pm, 42 degrees, 45%, 5-15mph. Hialeah-Valley Run-Kilmer-Hialeah-Neighborhood. Nike Pegasus 29 Shield.
10mi easy - (7:55)
Despite their lack of soreness or tightness, my legs felt very heavy tonight. At times it felt like the last 10 miles of a marathon. I am sure the half marathon took more out of me than I realized, which probably accounts for part of the funk I have been in the past couple days. At least I am back on the saddle and all systems go again.
Thursday, March 21st:
3:45 pm, 38 degrees, 40%, 5-15mph. Maple Shade Loop (L). Brooks Ravenna 3.
8mi easy - (7:45): including 7x100m strides after
Got home from work early so I got to enjoy a rare afternoon run. Not sure why but I developed some side stitches on both sides at various times during the run. While I maintained very consistent splits, the effort still didn't seem as easy as it should, but the strides afterward felt fast and controlled. Kind of a rough week on the home front, so I am just glad right now to be logging the miles any way I can get them. We'll see if I feel up for a moderate long run tomorrow, or if I just wait for Sunday's MP workout to re-introduce some quality.
Friday, March 22nd:
5:00 am, 30 degrees, 50%, 10-15mph (gusty). MRC-Merchantville-Moorestown. Adidas Supernova Glide 4.
15mi easy - (7:53): last 4 miles steady (7:07 10 07 10)
Ugly headwinds for the first 6+ miles of the run. Got a nice tailwind on the way back. Paced Larry's group for their MP workout, then added on at the end at a faster pace. Felt much better overall than earlier in the week. Took a Gu at 6.5mi, and Gatorade at 8mi and 12.5mi.
Saturday, March 23rd:
8:00 am, 34 degrees, 60%, 5-10mph. Moorestown. Nike Pegasus 29 Shield.
8.75mi recovery - (8:14)
Very nice easy run with some of the MDRP gang in celebration of Joe Halin's wedding later today. Got 3+ miles in by myself early around 7:50/mi pace, then ran mostly 8:30ish/mi pace with the group. It was great seeing Tom Elliott out for a run again - I have really missed his company this winter.
Sunday, March 24th:
6:50 am, 32-35 degrees, 60%, 0-5mph. Haddonfield, including 2x Long Tavistock Loop for tempo segment. Adidas Adizero Tempo 4.
14.25mi total - (7:12): 2.5mi warmup, 9mi @ MP, 2.75mi cooldown
Target splits: 6:40/mi
Actual splits: 6:47 41 33 33 34 35 36 44 38
Beautifully executed workout on a cool and crisp yet sunny and windless morning. Took a couple easy miles to feel loose, and the first two MP miles didn't feel quite as easy as I would have liked, but then I just locked into a great rhythm and gathered strength with each hill and each mile. Added bonus, I ran into Mickey and Rob just as I finished my workout and started the cooldown, so I had some company for the easy recovery miles after. Finished feeling fantastic.
Weekly Total: 56 miles
Though I missed some extra time early in the week, I am really happy with the volume and quality I still managed to get into five days. Obviously, having to put Jack down on Friday took a lot of mental energy out of me earlier in the week, but then I kind of regained my sense of purpose in training and was able to refocus. Having the positive energy of Joe's wedding and Tom's party really helped also. I am now ready for the final 3-4 week push before the taper!
Rest.
Tuesday, March 19th:
Day off. Chose sleep over running today. Lacked any motivation whatsoever to head out the door. Not sure what brought this sudden funk on, as I felt it all day yesterday also, but it's like I had no desire to run at all - like it was completely foreign to me. The strange thing is, my body feels phenomenally strong after Sunday's race, with no real muscle tightness or soreness of any kind. Let's see if I can muster up some motivation tomorrow.
Wednesday, March 20th:
7:45 pm, 42 degrees, 45%, 5-15mph. Hialeah-Valley Run-Kilmer-Hialeah-Neighborhood. Nike Pegasus 29 Shield.
10mi easy - (7:55)
Despite their lack of soreness or tightness, my legs felt very heavy tonight. At times it felt like the last 10 miles of a marathon. I am sure the half marathon took more out of me than I realized, which probably accounts for part of the funk I have been in the past couple days. At least I am back on the saddle and all systems go again.
Thursday, March 21st:
3:45 pm, 38 degrees, 40%, 5-15mph. Maple Shade Loop (L). Brooks Ravenna 3.
8mi easy - (7:45): including 7x100m strides after
Got home from work early so I got to enjoy a rare afternoon run. Not sure why but I developed some side stitches on both sides at various times during the run. While I maintained very consistent splits, the effort still didn't seem as easy as it should, but the strides afterward felt fast and controlled. Kind of a rough week on the home front, so I am just glad right now to be logging the miles any way I can get them. We'll see if I feel up for a moderate long run tomorrow, or if I just wait for Sunday's MP workout to re-introduce some quality.
Friday, March 22nd:
5:00 am, 30 degrees, 50%, 10-15mph (gusty). MRC-Merchantville-Moorestown. Adidas Supernova Glide 4.
15mi easy - (7:53): last 4 miles steady (7:07 10 07 10)
Ugly headwinds for the first 6+ miles of the run. Got a nice tailwind on the way back. Paced Larry's group for their MP workout, then added on at the end at a faster pace. Felt much better overall than earlier in the week. Took a Gu at 6.5mi, and Gatorade at 8mi and 12.5mi.
Saturday, March 23rd:
8:00 am, 34 degrees, 60%, 5-10mph. Moorestown. Nike Pegasus 29 Shield.
8.75mi recovery - (8:14)
Very nice easy run with some of the MDRP gang in celebration of Joe Halin's wedding later today. Got 3+ miles in by myself early around 7:50/mi pace, then ran mostly 8:30ish/mi pace with the group. It was great seeing Tom Elliott out for a run again - I have really missed his company this winter.
Sunday, March 24th:
6:50 am, 32-35 degrees, 60%, 0-5mph. Haddonfield, including 2x Long Tavistock Loop for tempo segment. Adidas Adizero Tempo 4.
14.25mi total - (7:12): 2.5mi warmup, 9mi @ MP, 2.75mi cooldown
Target splits: 6:40/mi
Actual splits: 6:47 41 33 33 34 35 36 44 38
Beautifully executed workout on a cool and crisp yet sunny and windless morning. Took a couple easy miles to feel loose, and the first two MP miles didn't feel quite as easy as I would have liked, but then I just locked into a great rhythm and gathered strength with each hill and each mile. Added bonus, I ran into Mickey and Rob just as I finished my workout and started the cooldown, so I had some company for the easy recovery miles after. Finished feeling fantastic.
Weekly Total: 56 miles
Though I missed some extra time early in the week, I am really happy with the volume and quality I still managed to get into five days. Obviously, having to put Jack down on Friday took a lot of mental energy out of me earlier in the week, but then I kind of regained my sense of purpose in training and was able to refocus. Having the positive energy of Joe's wedding and Tom's party really helped also. I am now ready for the final 3-4 week push before the taper!
Monday, March 11, 2013
Gettysburg Marathon Training, Week 12
Monday, March 11th:
9:00 am, 40-44 degrees, 5-10mph, 85%. 3x Tavistock Loop. Adidas Supernova Glide 4.
12mi easy w/hills - (7:37)
What a difference it makes to get to wait until 9:00 am to run on a Monday morning. I didn't look at my watch once until the finish - instead I just practiced the feeling of "holding back" and taking the course and the hills as they came. Got stronger and stronger each mile and finished with tons of energy. Great start to the week!
Tuesday, March 12th:
9:00 am, 54 degrees (steady rain), 5-25mph, 90%. Hialeah-Kilmer-Hialeah. Nike Pegasus 29 Shield.
8mi easy - (7:51)
You can't win every weather day, I guess. Gusty headwinds on the way out, but calmer and relaxed on the way back. The rain really didn't bother me much after 2 miles, which is good to know if we get any kind of bad weather on race day. Had another visit with my massage therapist, Holli, last night and my legs felt very fresh and responsive this morning despite the crummy weather.
Wednesday, March 13th:
5:15 am, 40 degrees, 5-15mph, 70%. Moorestown. Adidas Supernova Glide 4.
8.5mi easy - (8:08): 1.25mi slow warmup, 5 x (7:40-45/mi + 2x100m strides), 1.25mi slow cooldown
Did the strength workout with Larry's group. The strides built into the workout made each successive mile feel even easier. Solid rhythm today. Nice change of pace for an easy run.
Thursday, March 14th:
9:20 am, 34 degrees, 5-15mph, 50%. Forbidden Drive. Adidas Adizero Boston 3.
12mi total - (7:15): 2.5mi warmup, 3x2mi @ MP minus 10-15 secs/mi w/0.5mi recovery jogs, 2mi cooldown.
Target tempo splits: 6:25-30/mi
Actual tempo splits: 6:27/25, 6:22/23, 6:26/25
Target recovery splits: 4:00-4:10
Actual recovery splits: 4:03, 3:57, 3:54
Another glorious run this week. A bit breezy with mild headwinds on the way out, but getting to do a mid-week workout on Forbidden Drive more than made up for it. I also got to break in some new shoes today, which I loved. I also took the opportunity to practice my fuel strategy today: Gu 15 minutes prior to the run, Gatorade at 2.5mi, Gu followed by Gatorade at 7mi, Gatorade at 10.5mi. Everything went down smoothly.
As far as the workout, I will be honest, it felt VERY easy. I had to hold myself back on the second and third reps, even though the last rep included some nicer uphills. Even if I lagged on the pace here or there, I easily found it again within a couple of strides. Resisted the urge to really open up and let it fly. But it felt great to have the power in my back pocket if I wanted to unleash it. A great workout.
Friday, March 15th:
5:30 am, 32 degrees, 40%, 5-10mph. MRC-CH sign-back. Nike Pegasus 29 Shield.
7.5mi recovery - (8:24): 2mi warmup, 4mi @ 7:51-:58, 1.5mi cooldown
Nice and easy recovery run with the group. Felt very smooth and controlled, especially the last 3 miles or so. No tightness or soreness from yesterday's workout at all.
Saturday, March 16th:
8:10 am, 39 degrees, 50%, 5-10mph. Haddonfield and back. Brooks Ravenna 3.
10mi easy - (7:46): With a couple of 5-10 minute breaks in there.. Ran 4mi to Haddonfield to watch the Adrenaline 5K, ran part of the course, ran home. Included 4x100m strides at the end.
Felt so-so the first two miles, but then fell into a very smooth stride/rhythm. Couldn't run slow enough on the way home. Today was all about the two ladies of our group, Colleen Tindall, who got 2nd overall at Adrenaline in 16:55(!) and Ashley Olsen, who WON(!) the Rock N Roll USA Marathon in Washington D.C. in 2:53:28(!). Very inspiring stuff on the day before my race-simulator at Caesar Rodney tomorrow.
Sunday, March 17th:
8:50 am, 34-39 degrees, 55%, 10-20mph. Wilmington, DE. Adidas Supernova Glide 4.
17mi total - (6:53): 2.5mi warmup, 13.1mi (1:25:29), 1.4mi cooldown
Target splits: First 9 miles 6:35-:40, last 4 miles 6:15-:20
Actual splits: 6:29 34 31 40 34 40 39 59 (including 15-20 second pit stop for Gatorade) 38 17 22 06 5:56 6:39
Just a tad cooler and at times a lot windier than what I had hoped. Some areas included a strong headwind with mild gusts. My goal was to negative split the course (which I did), but I ended up running a little harder at the end than I wanted to. The goal was to run marathon effort for the first 9 miles, which included the two miles of heavy climbing between 6.5mi-8.5mi; then run the last 4.1mi at a faster effort. Due to some sharp downhills the last 2.1mi, the last couple splits were very fast. I also picked off TONS of runners in this section, including Cecily Tynan(!). While I felt strong overall, I definitely tired the last few miles - I am not sure if it was the beating my legs took on the hills, the much faster pace I implemented, or a little bit of both.
I also got to practice (in part anyway) my fueling strategy today. I ate a solid breakfast of 5 small pancakes with coffee about 4.5 hours before the gun, a Clifbar 2 hours before the gun, drank 12 ounces of gatorade between 1-2 hours before the gun, and ingested a Gu 15 minutes prior to the gun. All that went down well and I started feeling adequately digested and ready to go.
I was disappointed that there wasn't Gatorade at every water station, which I was counting on. Lots of water, but I recall only 2 Gatorade stations, around 8 miles and 12 miles. I had planned on taking Gatorade around miles 3/7/10 to complement the Gus I took at miles 5 and 11. I did feel a bit dehydrated toward the finish, but I know that won't happen at Gettysburg as I have already double-checked their fuel stations. Oh well, I still got in a great effort in a race setting without absolutely annihilating myself.
Weekly Total: 75 miles
I survived my biggest week of the cycle, which included a very solid strength session and a well-run half-marathon. Tomorrow I get a well-deserved off day, and the week as a whole will be somewhat of a recovery week with one less workout. Then I will have a solid four-week block before the mini-taper. I am starting to sense the reality of the plan coming to fruition.
9:00 am, 40-44 degrees, 5-10mph, 85%. 3x Tavistock Loop. Adidas Supernova Glide 4.
12mi easy w/hills - (7:37)
What a difference it makes to get to wait until 9:00 am to run on a Monday morning. I didn't look at my watch once until the finish - instead I just practiced the feeling of "holding back" and taking the course and the hills as they came. Got stronger and stronger each mile and finished with tons of energy. Great start to the week!
Tuesday, March 12th:
9:00 am, 54 degrees (steady rain), 5-25mph, 90%. Hialeah-Kilmer-Hialeah. Nike Pegasus 29 Shield.
8mi easy - (7:51)
You can't win every weather day, I guess. Gusty headwinds on the way out, but calmer and relaxed on the way back. The rain really didn't bother me much after 2 miles, which is good to know if we get any kind of bad weather on race day. Had another visit with my massage therapist, Holli, last night and my legs felt very fresh and responsive this morning despite the crummy weather.
Wednesday, March 13th:
5:15 am, 40 degrees, 5-15mph, 70%. Moorestown. Adidas Supernova Glide 4.
8.5mi easy - (8:08): 1.25mi slow warmup, 5 x (7:40-45/mi + 2x100m strides), 1.25mi slow cooldown
Did the strength workout with Larry's group. The strides built into the workout made each successive mile feel even easier. Solid rhythm today. Nice change of pace for an easy run.
Thursday, March 14th:
9:20 am, 34 degrees, 5-15mph, 50%. Forbidden Drive. Adidas Adizero Boston 3.
12mi total - (7:15): 2.5mi warmup, 3x2mi @ MP minus 10-15 secs/mi w/0.5mi recovery jogs, 2mi cooldown.
Target tempo splits: 6:25-30/mi
Actual tempo splits: 6:27/25, 6:22/23, 6:26/25
Target recovery splits: 4:00-4:10
Actual recovery splits: 4:03, 3:57, 3:54
Another glorious run this week. A bit breezy with mild headwinds on the way out, but getting to do a mid-week workout on Forbidden Drive more than made up for it. I also got to break in some new shoes today, which I loved. I also took the opportunity to practice my fuel strategy today: Gu 15 minutes prior to the run, Gatorade at 2.5mi, Gu followed by Gatorade at 7mi, Gatorade at 10.5mi. Everything went down smoothly.
As far as the workout, I will be honest, it felt VERY easy. I had to hold myself back on the second and third reps, even though the last rep included some nicer uphills. Even if I lagged on the pace here or there, I easily found it again within a couple of strides. Resisted the urge to really open up and let it fly. But it felt great to have the power in my back pocket if I wanted to unleash it. A great workout.
Friday, March 15th:
5:30 am, 32 degrees, 40%, 5-10mph. MRC-CH sign-back. Nike Pegasus 29 Shield.
7.5mi recovery - (8:24): 2mi warmup, 4mi @ 7:51-:58, 1.5mi cooldown
Nice and easy recovery run with the group. Felt very smooth and controlled, especially the last 3 miles or so. No tightness or soreness from yesterday's workout at all.
Saturday, March 16th:
8:10 am, 39 degrees, 50%, 5-10mph. Haddonfield and back. Brooks Ravenna 3.
10mi easy - (7:46): With a couple of 5-10 minute breaks in there.. Ran 4mi to Haddonfield to watch the Adrenaline 5K, ran part of the course, ran home. Included 4x100m strides at the end.
Felt so-so the first two miles, but then fell into a very smooth stride/rhythm. Couldn't run slow enough on the way home. Today was all about the two ladies of our group, Colleen Tindall, who got 2nd overall at Adrenaline in 16:55(!) and Ashley Olsen, who WON(!) the Rock N Roll USA Marathon in Washington D.C. in 2:53:28(!). Very inspiring stuff on the day before my race-simulator at Caesar Rodney tomorrow.
Sunday, March 17th:
8:50 am, 34-39 degrees, 55%, 10-20mph. Wilmington, DE. Adidas Supernova Glide 4.
17mi total - (6:53): 2.5mi warmup, 13.1mi (1:25:29), 1.4mi cooldown
Target splits: First 9 miles 6:35-:40, last 4 miles 6:15-:20
Actual splits: 6:29 34 31 40 34 40 39 59 (including 15-20 second pit stop for Gatorade) 38 17 22 06 5:56 6:39
Just a tad cooler and at times a lot windier than what I had hoped. Some areas included a strong headwind with mild gusts. My goal was to negative split the course (which I did), but I ended up running a little harder at the end than I wanted to. The goal was to run marathon effort for the first 9 miles, which included the two miles of heavy climbing between 6.5mi-8.5mi; then run the last 4.1mi at a faster effort. Due to some sharp downhills the last 2.1mi, the last couple splits were very fast. I also picked off TONS of runners in this section, including Cecily Tynan(!). While I felt strong overall, I definitely tired the last few miles - I am not sure if it was the beating my legs took on the hills, the much faster pace I implemented, or a little bit of both.
I also got to practice (in part anyway) my fueling strategy today. I ate a solid breakfast of 5 small pancakes with coffee about 4.5 hours before the gun, a Clifbar 2 hours before the gun, drank 12 ounces of gatorade between 1-2 hours before the gun, and ingested a Gu 15 minutes prior to the gun. All that went down well and I started feeling adequately digested and ready to go.
I was disappointed that there wasn't Gatorade at every water station, which I was counting on. Lots of water, but I recall only 2 Gatorade stations, around 8 miles and 12 miles. I had planned on taking Gatorade around miles 3/7/10 to complement the Gus I took at miles 5 and 11. I did feel a bit dehydrated toward the finish, but I know that won't happen at Gettysburg as I have already double-checked their fuel stations. Oh well, I still got in a great effort in a race setting without absolutely annihilating myself.
Weekly Total: 75 miles
I survived my biggest week of the cycle, which included a very solid strength session and a well-run half-marathon. Tomorrow I get a well-deserved off day, and the week as a whole will be somewhat of a recovery week with one less workout. Then I will have a solid four-week block before the mini-taper. I am starting to sense the reality of the plan coming to fruition.
Monday, March 4, 2013
Gettysburg Marathon Training, Week 11
Monday, March 4th:
Rest.
Tuesday, March 5th:
9:00 pm (!), 35 degrees, 70%, 0-5mph. Hialeah-Valley Run-Kilmer-Hialeah. Nike Pegasus 29 Shield.
10mi easy - (8:03)
Didn't get a chance to run until late tonight. Wasn't sure how far I was gonna make it at the start, but once I got moving, I found a steady rhythm and just kept plugging along until the finish. Felt strong the last two miles. Glad I decided to go as the weather is only gonna get worse over the next few days.
Wednesday, March 6th:
4:40 am (!), 39 degrees, 70%, 20-25mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi recovery - (8:33)
A quick turnaround from last night and some very gusty winds kind of forced me to go nice and slow this morning. Weather is supposed to get much worse later today, so I figured I might as well get some miles in before it gets too ugly and too late like last night.
Thursday, March 7th:
4:40 am, 36 degrees, 60%, 20mph. 3x Neighborhood Loop +. Nike Pegasus 29 Shield.
7mi easy progression - (7:57): 8:30-7:31, w/7x100m strides after
Have been feeling generally tired and banged up this week after the 10k on Sunday. I don't think I realized until last night how much the race took out of me. This morning I am finally feeling back to normal. Last couple miles felt really strong, and the strides felt nice and easy.
Friday, March 8th:
5:00 am, 34 degrees, 80%, 15-30mph. MRC-Merchantville. Brooks Ravenna 3.
10mi recovery - (8:44)
Not the best conditions this morning but not too bad with the pleasant company (Larry, Marlene, Denise). Scrapped the idea of a longer steady run until tomorrow, when it's supposed to be beautiful. Haven't run this easy of a pace for 10 miles in quite a few weeks, and man did it feel so good. My legs feel totally rejuvenated. Running truth thought of the day: over the long haul, companionship and camaraderie just outweigh any time goals.
Saturday, March 9th:
1:15 pm, 55-60 degrees (!), 30%, 5-10mph. JP's Philly Route: Diner-Kelly-Lemon Hill-Girard-Belmont-Strawbridge-Kelly. Adidas Supernova Glide 4.
14.5mi steady - (7:15): last 3.5mi ~ 7:00/mi
Just an unbelievably gorgeous day! Hard to believe after yesterday morning's trudge through the snow. Added bonus, Jim and I had Terry accompany us on the bike to keep us company and carry our fuel. The run flew by and finished strong. I would take today's weather 365 days a year if I could.
Sunday, March 10th:
7:00 am, 33 degrees, 75%, calm. Haddonfield. Nike Pegasus 29 Shield.
9mi easy - (7:39)
Cool morning, felt a little earlier with the clocks moving forward, and my quads were a little beat up from yesterday's hills. But I had Denning's company and the time passed by pretty quickly. Tomorrow I will definitely run an easier pace.
Weekly Total: 56.5 miles
This is the last scheduled down week before the taper. Saturday's long run was a real bright spot, the rest of the week was just some easy miles between last week's 10k and next weekend's half. It will be nice to have this coming week off of regular working hours, so that I can sleep in every morning and feel rested for what is supposed to be my maximum mileage week of the cycle.
Rest.
Tuesday, March 5th:
9:00 pm (!), 35 degrees, 70%, 0-5mph. Hialeah-Valley Run-Kilmer-Hialeah. Nike Pegasus 29 Shield.
10mi easy - (8:03)
Didn't get a chance to run until late tonight. Wasn't sure how far I was gonna make it at the start, but once I got moving, I found a steady rhythm and just kept plugging along until the finish. Felt strong the last two miles. Glad I decided to go as the weather is only gonna get worse over the next few days.
Wednesday, March 6th:
4:40 am (!), 39 degrees, 70%, 20-25mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi recovery - (8:33)
A quick turnaround from last night and some very gusty winds kind of forced me to go nice and slow this morning. Weather is supposed to get much worse later today, so I figured I might as well get some miles in before it gets too ugly and too late like last night.
Thursday, March 7th:
4:40 am, 36 degrees, 60%, 20mph. 3x Neighborhood Loop +. Nike Pegasus 29 Shield.
7mi easy progression - (7:57): 8:30-7:31, w/7x100m strides after
Have been feeling generally tired and banged up this week after the 10k on Sunday. I don't think I realized until last night how much the race took out of me. This morning I am finally feeling back to normal. Last couple miles felt really strong, and the strides felt nice and easy.
Friday, March 8th:
5:00 am, 34 degrees, 80%, 15-30mph. MRC-Merchantville. Brooks Ravenna 3.
10mi recovery - (8:44)
Not the best conditions this morning but not too bad with the pleasant company (Larry, Marlene, Denise). Scrapped the idea of a longer steady run until tomorrow, when it's supposed to be beautiful. Haven't run this easy of a pace for 10 miles in quite a few weeks, and man did it feel so good. My legs feel totally rejuvenated. Running truth thought of the day: over the long haul, companionship and camaraderie just outweigh any time goals.
Saturday, March 9th:
1:15 pm, 55-60 degrees (!), 30%, 5-10mph. JP's Philly Route: Diner-Kelly-Lemon Hill-Girard-Belmont-Strawbridge-Kelly. Adidas Supernova Glide 4.
14.5mi steady - (7:15): last 3.5mi ~ 7:00/mi
Just an unbelievably gorgeous day! Hard to believe after yesterday morning's trudge through the snow. Added bonus, Jim and I had Terry accompany us on the bike to keep us company and carry our fuel. The run flew by and finished strong. I would take today's weather 365 days a year if I could.
Sunday, March 10th:
7:00 am, 33 degrees, 75%, calm. Haddonfield. Nike Pegasus 29 Shield.
9mi easy - (7:39)
Cool morning, felt a little earlier with the clocks moving forward, and my quads were a little beat up from yesterday's hills. But I had Denning's company and the time passed by pretty quickly. Tomorrow I will definitely run an easier pace.
Weekly Total: 56.5 miles
This is the last scheduled down week before the taper. Saturday's long run was a real bright spot, the rest of the week was just some easy miles between last week's 10k and next weekend's half. It will be nice to have this coming week off of regular working hours, so that I can sleep in every morning and feel rested for what is supposed to be my maximum mileage week of the cycle.
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