Monday, April 22nd:
5:30am, 41 degrees, 60%, 5mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi total - (7:37): 2mi easy, 2MP (6:47 37), 2mi easy
Nice, crisp morning. Settled into the marathon pace rhythm after the first MP mile. Legs feel strong. Hard to believe this will be my longest run of the week until race day.
Tuesday, April 23rd:
5:20am, 45 degrees, 65%, 5-15mph. Hialeah-Cooper Landing-Chapel-Triangle. Adidas Supernova Glide 4.
5mi total - (7:37): 2mi easy, 1.5MP (6:42 37), 1.5mi easy
Gustier this morning, but didn't affect my rhythm. Again, I settled into the marathon pace right about the mile mark. All in all, another short, solid taper run.
Wednesday, April 24th:
Rest.
Thursday, April 25th:
4:55am, 50 degrees, 40%, 5-15mph. Maple Shade Loop (S). Nike Pegasus 29 Shield.
5mi total - (7:43): 2mi easy, 1MP (6:41), 2mi easy
Smoothest run yet of the week. I really feel like I am starting to know EXACTLY what the pace feels like.
Friday, April 26th:
5:45am, 45 degrees, 60%, 0-5mph. Neighborhood. Nike Pegasus 29 Shield.
4mi total - (7:40): 2mi easy, 0.5MP (6:42), 1.5mi easy
I really didn't need my watch today. I knew EXACTLY what marathon pace felt like. So, so effortless and smooth today. Getting psyched!
Saturday, April 27th:
7:20am, 48 degrees, 55%, calm. Neighborhood. Adidas Supernova Glide 4.
4mi easy - (7:40): 3.5mi easy w/4x100m strides at MP effort
Ate tons of carbs yesterday and got a great night's sleep. Today's run was as about as effortless as could be. I am pumped. I am calm. I am ready to execute a race plan. I am excited to see what that will mean after 26.2 miles tomorrow.
Sunday, April 28th:
7:30am, 46-60 degrees, 65%-50%, 0-10mph. Gettysburg, PA. Adidas Adizero Tempo 4.
27mi total - Gettysburg Marathon (2:55:57)
See upcoming race report for details.
Weekly Total: 51 miles
Cycle results:
18 weeks, 1044.5 miles
Low week: 43 miles
High week: 75 miles
Average week: 58 miles
Races:
10K: 36:42, HM 1:25:28, Marathon: 2:55:57 (PR)
Monday, April 22, 2013
Monday, April 15, 2013
Gettysburg Marathon Training, Week 17
Monday, April 15th:
Rest. Saw my massage therapist, Holli, yesterday afternoon for a last session before the race. Everything feels great.
Tuesday, April 16th:
4:45am, 49 degrees, 80%, 0-10mph. Neighborhood. Adidas Supernova Glide 4.
11mi total - (7:17): 2mi warmup, 6x1mi w/.25mi easy jogs, 1.5mi cooldown
Target splits: 6:25
Actual splits: 6:24 26 23 24 24 21
My quads and hamstrings still felt a little heavy and sore from my massage session Sunday evening. Took awhile to warmup and get moving. Even though I hit all my target paces, I never fully loosened up - it almost felt like I was running the second half of a marathon when your legs start to get heavy. I am sure that was such a bad thing though, as I got to practice some faster running on tired legs. I am sure like last week I will feel more recovered toward the end of the week.
Wednesday, April 17th:
4:50am, 61 degrees, 80%, 0-10mph. Kilmer Loop. Nike Pegasus 29 Shield.
6mi easy - (7:56)
Dragged myself out of bed and ran a slow first mile. From there, just kept getting better and stronger and faster. Feel like my legs are getting back under me again.
Thursday, April 18th:
4:50am, 53 degrees, 70%, 0-10mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi easy - (7:59)
These early mornings have been rough. A lot going on with work and home this week also. I am getting to the point where I am excited that the race is near, but also looking forward to the closure that it will bring to this cycle and the rest that will come after it. Maybe I am just in a bad mood this morning. We'll see what tomorrow brings. :)
Friday, April 19th:
9:00am, 64-74 degrees(!), 70%, 10-15mph. Reverse 2x Tavistock Loop for tempo. Adidas Supernova Glide 4.
11mi total - (7:03): 2mi warmup, 7mi tempo "effort" run (6:27/mi), 2mi cooldown
Tempo Splits: 6:31 30 21 18 36 32 23
I guess you can call today a successful failed workout. The goal of the workout was to try to run at marathon pace effort without using my watch to check splits. I simply had the screen set to total miles and would stop when I reached 7.00 miles. The weather had other plans for me, though. It was probably a bad idea to even do a warmup with a light jacket and pants on today - I felt pretty hot even before the workout started. By mile 3 of the tempo, I could feel myself overheating and figured I would just continue on with the run at whatever pace I was running and take it for what it was. I thought I had run closer to 6:50/mi pace today, so I was really shocked at the finish to see how fast I had actually been running. It's really no wonder, then, why I overheated as badly as I did!
Having failed at my goal to "feel" marathon pace, I still got in a very solid tempo run at a comfortable turnover rate in really bad weather conditions. So all was definitely not lost. In fact, it probably will serve me better to get this one last "harder" effort in as my last official workout, so that the taper will leave me feeling stronger. My goal for next week is to do progressively smaller amounts of MP running each day, so that I will have plenty of opportunity to get that muscle memory "locked-in" for the race.
But for now, I gotta say it's great to know I made it to the taper in one healthy piece!
Saturday, April 20th:
6:15am, 50 degrees, 70%, 0-10mph. Home-Cooper River (South Park)-Home. Nike Pegasus 29 Shield.
8m easy - (7:58)
Incredible turnaround from yesterday. Weather was much cooler, skies were overcast with a slight breath of wind, and hardly anybody out and about yet for the day meant I had a peaceful easy morning run with my own thoughts. Much calmer and more collected than yesterday. I am feeling more at ease now, knowing I am just over a week away from that goal race toward which I have been running for the past 5+ months.
Sunday, April 21st:
7:00am, 40-43 degrees, 45%, 0-10mph. Haddonfield. Nike Pegasus 29 Shield.
12mi total - (7:37): 7.5mi easy, 2k @ 10k pace (5:52/mi), 3.25mi easy
Today was my depletion run a week out from Gettysburg. Didn't take any fuel during the run and ran a faster segment about an hour in to try to deplete glycogen. Took in a high protein breakfast afterward (eggs, bacon) with some chocolate milk and will eat a high protein lunch (lean chicken). The goal will then be to eat a regular diet of carbs, protein, fat until Thursday evening, followed by a high intake of carbs Friday/Saturday before the race. For the record, the faster segment felt supremely easy today, as I paced John Denning on the track for the end of his cutdown tempo workout. Easy running included Rich and Colleen. Great vibe, great weather, great positive energy. Feeling like I am in the driver's seat a week out!
Weekly Total: 54 miles
Race week will be here tomorrow. Now it's time to make sure I eat and drink properly, sleep properly, taper properly. Nothing more to be done but rest and race. I cannot wait!
Rest. Saw my massage therapist, Holli, yesterday afternoon for a last session before the race. Everything feels great.
Tuesday, April 16th:
4:45am, 49 degrees, 80%, 0-10mph. Neighborhood. Adidas Supernova Glide 4.
11mi total - (7:17): 2mi warmup, 6x1mi w/.25mi easy jogs, 1.5mi cooldown
Target splits: 6:25
Actual splits: 6:24 26 23 24 24 21
My quads and hamstrings still felt a little heavy and sore from my massage session Sunday evening. Took awhile to warmup and get moving. Even though I hit all my target paces, I never fully loosened up - it almost felt like I was running the second half of a marathon when your legs start to get heavy. I am sure that was such a bad thing though, as I got to practice some faster running on tired legs. I am sure like last week I will feel more recovered toward the end of the week.
Wednesday, April 17th:
4:50am, 61 degrees, 80%, 0-10mph. Kilmer Loop. Nike Pegasus 29 Shield.
6mi easy - (7:56)
Dragged myself out of bed and ran a slow first mile. From there, just kept getting better and stronger and faster. Feel like my legs are getting back under me again.
Thursday, April 18th:
4:50am, 53 degrees, 70%, 0-10mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi easy - (7:59)
These early mornings have been rough. A lot going on with work and home this week also. I am getting to the point where I am excited that the race is near, but also looking forward to the closure that it will bring to this cycle and the rest that will come after it. Maybe I am just in a bad mood this morning. We'll see what tomorrow brings. :)
Friday, April 19th:
9:00am, 64-74 degrees(!), 70%, 10-15mph. Reverse 2x Tavistock Loop for tempo. Adidas Supernova Glide 4.
11mi total - (7:03): 2mi warmup, 7mi tempo "effort" run (6:27/mi), 2mi cooldown
Tempo Splits: 6:31 30 21 18 36 32 23
I guess you can call today a successful failed workout. The goal of the workout was to try to run at marathon pace effort without using my watch to check splits. I simply had the screen set to total miles and would stop when I reached 7.00 miles. The weather had other plans for me, though. It was probably a bad idea to even do a warmup with a light jacket and pants on today - I felt pretty hot even before the workout started. By mile 3 of the tempo, I could feel myself overheating and figured I would just continue on with the run at whatever pace I was running and take it for what it was. I thought I had run closer to 6:50/mi pace today, so I was really shocked at the finish to see how fast I had actually been running. It's really no wonder, then, why I overheated as badly as I did!
Having failed at my goal to "feel" marathon pace, I still got in a very solid tempo run at a comfortable turnover rate in really bad weather conditions. So all was definitely not lost. In fact, it probably will serve me better to get this one last "harder" effort in as my last official workout, so that the taper will leave me feeling stronger. My goal for next week is to do progressively smaller amounts of MP running each day, so that I will have plenty of opportunity to get that muscle memory "locked-in" for the race.
But for now, I gotta say it's great to know I made it to the taper in one healthy piece!
Saturday, April 20th:
6:15am, 50 degrees, 70%, 0-10mph. Home-Cooper River (South Park)-Home. Nike Pegasus 29 Shield.
8m easy - (7:58)
Incredible turnaround from yesterday. Weather was much cooler, skies were overcast with a slight breath of wind, and hardly anybody out and about yet for the day meant I had a peaceful easy morning run with my own thoughts. Much calmer and more collected than yesterday. I am feeling more at ease now, knowing I am just over a week away from that goal race toward which I have been running for the past 5+ months.
Sunday, April 21st:
7:00am, 40-43 degrees, 45%, 0-10mph. Haddonfield. Nike Pegasus 29 Shield.
12mi total - (7:37): 7.5mi easy, 2k @ 10k pace (5:52/mi), 3.25mi easy
Today was my depletion run a week out from Gettysburg. Didn't take any fuel during the run and ran a faster segment about an hour in to try to deplete glycogen. Took in a high protein breakfast afterward (eggs, bacon) with some chocolate milk and will eat a high protein lunch (lean chicken). The goal will then be to eat a regular diet of carbs, protein, fat until Thursday evening, followed by a high intake of carbs Friday/Saturday before the race. For the record, the faster segment felt supremely easy today, as I paced John Denning on the track for the end of his cutdown tempo workout. Easy running included Rich and Colleen. Great vibe, great weather, great positive energy. Feeling like I am in the driver's seat a week out!
Weekly Total: 54 miles
Race week will be here tomorrow. Now it's time to make sure I eat and drink properly, sleep properly, taper properly. Nothing more to be done but rest and race. I cannot wait!
Monday, April 8, 2013
Gettysburg Marathon Training, Week 16
Monday, April 8th:
5:35am, 52 degrees, 70%, 0-5mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi recovery - (8:25)
Haven't run this pace for an entire run in a couple of weeks and, man, did my body need it! Felt so good to run so easy today. Actually finished feeling very strong the last mile. Beautiful weather this morning didn't hurt either.
Tuesday, April 9th:
8:50pm, 78-73 degrees(!), 40%, 0-5mph. 4x CHW Loop. Adidas Supernova Glide 4.
12mi total - (7:18): 2mi warmup, 4x1.5mi w/0.5mi easy jogs, 2mi cooldown
Target pace: 6:25-:30/8:00-:30
Actual paces: 6:26/8:26, 6:23/8:06, 6:24/8:07, 6:24/8:13
Was feeling kind of run down in the morning, so I slept in and I wasn't sure I was even going to run tonight until I stepped out the door. Even then, I wasn't sure if I was going to do the workout or not. But once I got moving on that first interval, I knew I had it in me. I was surprised how well I handled the suddenly hot temperature, but I was sure to take in 2oz of Gatorade every 2 miles to stay fully hydrated. I never had to press too hard aerobically during any of the intervals, and I finished feeling like I had another one or two in me. I did have some slight soreness in my left soleus on the cooldown jog, however, so after an easy day tomorrow I am going to give myself an extra rest day this week. No need to push the envelope at this point in the game.
Wednesday, April 10th:
Rest. Too hot and too tired to run today. Will jump back on the saddle tomorrow.
Thursday, April 11th:
4:50am, 62 degrees, 90%(!), 0-5mph. Garden State-Grove-Maple-Grove-Garden State. Nike Pegasus 29 Shield.
7mi very easy - (8:24)
A perfect storm of crumminess. Very humid temps. Very long day at work yesterday. Very sick child. Very little sleep. Just felt like I was sleepwalking through the entire run. I wisely ran entirely on feel and never checked my watch until I was done. It wouldn't have mattered anyway - that's what I had today. Here's to a better tomorrow.
Friday, April 12th:
5:00am, 47 degrees, 90%, 15-20mph. Maple Ave and back. Nike Pegasus 29 Shield.
10.5mi easy - (7:54)
Met up with Tom and the two Johns to pace them for some of their tempo run. Wind was gusty at times in the one direction, but I fell into an awesome rhythm after about 3 miles and had tons of energy to finish the run. I am so thankful to have the group to keep me level-headed and positive during stretches where I would otherwise feel lousy. I always seem stronger after joining them. :)
Saturday, April 13th:
6:35am, 42-48 degrees, 70%, 0-5mph. Haddonfield, including 3x Tavistock for tempo. Adidas Adizero Tempo 4.
14.5mi total - (7:04): 2.25mi warmup, 10mi Marathon Simulator, 2.25mi cooldown
Target splits: 6:47 47 42 37 37 37 37 37 37 37
Actual splits: 6:47 49 40 37 34 35 35 36 36 31
I tried to completely simulate the marathon experience this morning, from the time I woke up, what I ate before running, when I took my Gus and Gatorade, what I would wear in conditions like today, what running on a rolling course would feel like, and what my race strategy splits would be. Overall, the run went very well.
First of all, I would take today's weather on marathon day in a heartbeat. Just perfect. That's the one element totally outside my control, of course, but man that would be nice to have a day like today in 2 weeks.
Some things I learned: I started the run this morning with arm sleeves and Under Armour shorts but would probably do without them in similar conditions on race day. I felt like I was getting warm after 6 miles, and by mile 8 I ditched the arm sleeves and felt the better for it. I think I would get a little better ventilation without the Under Armour shorts also.
As far as the splits, I was very happy. The first few miles felt very easy, like I was holding back, the way the first few miles should feel. With the undulating terrain, there are times within each mile where the pace may vary anywhere from 6:20ish to 6:55ish and the important thing I practiced today was to keep an even effort - the pace will always level back out. I tried to run splits today about 2-3 seconds faster per mile to account for Garmin error come race day; for instance, if my watch says 6:47 for the first mile, I might actually have run a 6:50 mile since the Garmin is usually slightly off. While 2-3 seconds difference may not sound like much, it adds up to about an extra minute on race day. I decided after this morning, though, that for number purposes, I am not going to worry about that difference on race day and just shoot for 6:50 the first 2 miles, 6:45 the 3rd mile, and then 6:40 for miles 4-13. From the halfway point to 20 miles I plan on running 6:37-38/mi pace to make up for the time given up the first few miles, and then run the last 10k with whatever is left in the tank. The goal is to run a 6:40 average overall with a slightly negative split, which would get me in that 2:55 finishing time ballpark.
The fueling strategy today felt comfortable. I took a Gu and some Gatorade after the warmup, and then took about 4oz of Gatorade at miles 4/7/10 of the tempo. I took a Gu at mile 5 of the tempo. The way the marathon course is set up is a stand every 1.5-3mi with beverages. I think I will try to hit as many stands as possible for at least the first 30k of the race and adjust my intake appropriately - 2oz to 4oz at a time. I also plan on taking a Gu 15 minutes before the race starts, and then additional ones at miles 4/10/16/21. Once I pass the 21 mile mark, hopefully I will have executed my race plan and fueling plan properly and will be running strong to the finish, taking any additional fuel on an "as needed" basis.
It felt good to really practice all these little details today. Hopefully, I have taken out as many of the "surprise" elements as possible - now it just comes down to seeing what kind of weather I get and implementing the plan I have already rehearsed.
Sunday, April 14th:
7:00am, 44-52 degrees, 65%, calm. Moorestown-Riverton Loop. Brooks Ravenna 3.
12mi regeneration - (8:27): including 8x100m strides at the end
A fantastic cap to the week. Probably the most beautiful morning of the season so far. Nice relaxed regeneration run with the two Johns through beautiful Riverton. The trees are in bloom, the wind was breathless, and the sun was sitting just so on the horizon for most of the run. Opened up the last mile for the strides and felt spectacular. Today I really did feel like "The Jet Pulverizer!" :)
Weekly Total: 62 miles
Two weeks to go! This week started off blah but kept getting better and better once Friday rolled around. The excitement is building, especially starting with Boston tomorrow. I still don't have the nervous energy, but I am feeling the momentum building.
5:35am, 52 degrees, 70%, 0-5mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi recovery - (8:25)
Haven't run this pace for an entire run in a couple of weeks and, man, did my body need it! Felt so good to run so easy today. Actually finished feeling very strong the last mile. Beautiful weather this morning didn't hurt either.
Tuesday, April 9th:
8:50pm, 78-73 degrees(!), 40%, 0-5mph. 4x CHW Loop. Adidas Supernova Glide 4.
12mi total - (7:18): 2mi warmup, 4x1.5mi w/0.5mi easy jogs, 2mi cooldown
Target pace: 6:25-:30/8:00-:30
Actual paces: 6:26/8:26, 6:23/8:06, 6:24/8:07, 6:24/8:13
Was feeling kind of run down in the morning, so I slept in and I wasn't sure I was even going to run tonight until I stepped out the door. Even then, I wasn't sure if I was going to do the workout or not. But once I got moving on that first interval, I knew I had it in me. I was surprised how well I handled the suddenly hot temperature, but I was sure to take in 2oz of Gatorade every 2 miles to stay fully hydrated. I never had to press too hard aerobically during any of the intervals, and I finished feeling like I had another one or two in me. I did have some slight soreness in my left soleus on the cooldown jog, however, so after an easy day tomorrow I am going to give myself an extra rest day this week. No need to push the envelope at this point in the game.
Wednesday, April 10th:
Rest. Too hot and too tired to run today. Will jump back on the saddle tomorrow.
Thursday, April 11th:
4:50am, 62 degrees, 90%(!), 0-5mph. Garden State-Grove-Maple-Grove-Garden State. Nike Pegasus 29 Shield.
7mi very easy - (8:24)
A perfect storm of crumminess. Very humid temps. Very long day at work yesterday. Very sick child. Very little sleep. Just felt like I was sleepwalking through the entire run. I wisely ran entirely on feel and never checked my watch until I was done. It wouldn't have mattered anyway - that's what I had today. Here's to a better tomorrow.
Friday, April 12th:
5:00am, 47 degrees, 90%, 15-20mph. Maple Ave and back. Nike Pegasus 29 Shield.
10.5mi easy - (7:54)
Met up with Tom and the two Johns to pace them for some of their tempo run. Wind was gusty at times in the one direction, but I fell into an awesome rhythm after about 3 miles and had tons of energy to finish the run. I am so thankful to have the group to keep me level-headed and positive during stretches where I would otherwise feel lousy. I always seem stronger after joining them. :)
Saturday, April 13th:
6:35am, 42-48 degrees, 70%, 0-5mph. Haddonfield, including 3x Tavistock for tempo. Adidas Adizero Tempo 4.
14.5mi total - (7:04): 2.25mi warmup, 10mi Marathon Simulator, 2.25mi cooldown
Target splits: 6:47 47 42 37 37 37 37 37 37 37
Actual splits: 6:47 49 40 37 34 35 35 36 36 31
I tried to completely simulate the marathon experience this morning, from the time I woke up, what I ate before running, when I took my Gus and Gatorade, what I would wear in conditions like today, what running on a rolling course would feel like, and what my race strategy splits would be. Overall, the run went very well.
First of all, I would take today's weather on marathon day in a heartbeat. Just perfect. That's the one element totally outside my control, of course, but man that would be nice to have a day like today in 2 weeks.
Some things I learned: I started the run this morning with arm sleeves and Under Armour shorts but would probably do without them in similar conditions on race day. I felt like I was getting warm after 6 miles, and by mile 8 I ditched the arm sleeves and felt the better for it. I think I would get a little better ventilation without the Under Armour shorts also.
As far as the splits, I was very happy. The first few miles felt very easy, like I was holding back, the way the first few miles should feel. With the undulating terrain, there are times within each mile where the pace may vary anywhere from 6:20ish to 6:55ish and the important thing I practiced today was to keep an even effort - the pace will always level back out. I tried to run splits today about 2-3 seconds faster per mile to account for Garmin error come race day; for instance, if my watch says 6:47 for the first mile, I might actually have run a 6:50 mile since the Garmin is usually slightly off. While 2-3 seconds difference may not sound like much, it adds up to about an extra minute on race day. I decided after this morning, though, that for number purposes, I am not going to worry about that difference on race day and just shoot for 6:50 the first 2 miles, 6:45 the 3rd mile, and then 6:40 for miles 4-13. From the halfway point to 20 miles I plan on running 6:37-38/mi pace to make up for the time given up the first few miles, and then run the last 10k with whatever is left in the tank. The goal is to run a 6:40 average overall with a slightly negative split, which would get me in that 2:55 finishing time ballpark.
The fueling strategy today felt comfortable. I took a Gu and some Gatorade after the warmup, and then took about 4oz of Gatorade at miles 4/7/10 of the tempo. I took a Gu at mile 5 of the tempo. The way the marathon course is set up is a stand every 1.5-3mi with beverages. I think I will try to hit as many stands as possible for at least the first 30k of the race and adjust my intake appropriately - 2oz to 4oz at a time. I also plan on taking a Gu 15 minutes before the race starts, and then additional ones at miles 4/10/16/21. Once I pass the 21 mile mark, hopefully I will have executed my race plan and fueling plan properly and will be running strong to the finish, taking any additional fuel on an "as needed" basis.
It felt good to really practice all these little details today. Hopefully, I have taken out as many of the "surprise" elements as possible - now it just comes down to seeing what kind of weather I get and implementing the plan I have already rehearsed.
Sunday, April 14th:
7:00am, 44-52 degrees, 65%, calm. Moorestown-Riverton Loop. Brooks Ravenna 3.
12mi regeneration - (8:27): including 8x100m strides at the end
A fantastic cap to the week. Probably the most beautiful morning of the season so far. Nice relaxed regeneration run with the two Johns through beautiful Riverton. The trees are in bloom, the wind was breathless, and the sun was sitting just so on the horizon for most of the run. Opened up the last mile for the strides and felt spectacular. Today I really did feel like "The Jet Pulverizer!" :)
Weekly Total: 62 miles
Two weeks to go! This week started off blah but kept getting better and better once Friday rolled around. The excitement is building, especially starting with Boston tomorrow. I still don't have the nervous energy, but I am feeling the momentum building.
Monday, April 1, 2013
Gettysburg Marathon Training, Week 15
Monday, April 1st:
8:35am, 50-55 degrees, 70%, 5-10mph. Pennypacker Park-2x Cooper River-Pennypacker Park. Adidas Adizero Tempo 4.
11mi total - (7:01): 2mi warmup, 3x2mi w/0.5mi easy, 2mi cooldown
Target paces: 6:20-:25
Actual paces: 6:20/19, 6:20/17, 6:15/14
Just felt like a machine. I keep saying this lately, but the weather was drop-dead gorgeous today! Slight breeze, flat course around Cooper River, just locked in immediately and had to slow myself down from wanting more and more. It was indescribably effortless today. I am stunned that my average pace for the 7 miles of the workout (including the recoveries) was 6:29/mi, because when I finished I had TONS left in reserve. It's so great a feeling to be this far into a cycle and feel like I am getting massively stronger on a weekly and daily basis.
Tuesday, April 2nd:
7:50pm, 43 degrees, 25%, 5-15mph. Grove-Lake-Haddon-Maple-Grove-Garden State. Nike Pegasus 29 Shield.
8mi easy - (8:02)
Ran completely based on feel without checking my watch once. Felt completely relaxed and smooth the entire way. I feel like I can run forever right now, like I just can't get tired. Still, I am using discipline and honoring tomorrow's rest day. Still some big running to do later in the week.
Wednesday, April 3rd:
Rest.
Thursday, April 4th:
3:45 pm, 52 degrees, 30%, 10-15mph. Weaving Chapel Ave Loop. Nike Pegasus 29 Shield.
8mi easy - (7:50)
Ran a new route today, which was a winding, weaving version of the Chapel Ave route I normally do. Pretty much did a circuit of Chapel to Valley Run but I stuck to the back roads. Legs felt a little heavy after the day off yesterday, but my pace and rhythm were very consistent.
Friday, April 5th:
9:00am, 43-53 degrees, 60%, 0-10mph. Haddonfield, including 2x Long Tavistock Loop for tempo. Adidas Supernova Glide 4.
15mi total - (7:08): 2.5mi warmup, 10MP 6:37/mi avg (6:42 41 36 29 35 36 37 36 33 39), 2.5mi cooldown
Mixed feelings about this one. Ran a great overall average for the tempo and did it by myself. However I am upset that I didn't hold back as much as I should have the first 5 miles, which seemed to affect me around mile 8, when the effort became slightly harder and I could feel my legs slowly start to tighten up. Part of it came from the pace, but I think part of it also came from not properly fueling, especially with the temps climbing rather quickly this morning. I took a Gu just before starting the warmup, and another one 6.5mi into the workout (mile 4 of the tempo). I took about 4oz of Gatorade just after the warmup (2.5mi), and again 7.5mi into the workout (mile 5 of the tempo). I took everything in great and felt fantastic immediately following all fueling. But about 3 miles later, when I would normally take in more Gatorade during a marathon, I started to feel the effects of the workout. Two valuable lessons to learn from this one - 1) it is important to start ultraconservative when running at marathon pace effort, 2) it is important to fuel your systems properly to stay fully hydrated. Having said all that, I am pleased to know that I can still maintain this pace somewhat comfortably by myself for 10 miles in the middle of training.
Saturday, April 6th:
6:00am, 38 degrees, 50%, 5-10mph. Moorestown. Nike Pegasus 29 Shield.
8mi easy - (8:00)
Super relaxed group run with Tom, John, and Colleen. Started at the slow end of easy pace (8:40/mi) and we gradually worked our way down to the fast end of easy pace (7:40/mi). It was nice just hanging in a pack again and letting the run fly by.
Sunday, April 7th:
6:45am, 42-47 degrees, 65%, 0-10mph. Forbidden Drive. Adidas Supernova Glide 4.
17mi total - (7:13): 1mi warmup, 15mi steady (7:07/mi avg), 1mi cooldown
Splits: 8:14 7:23 17 01 07 04 08 08 32 6:59 57 53 7:00 08 02 02 50
Spectacular moderate long run with Denning. Had Mickey and Rob keep us company the first few miles, and then John and I just kept grooving it from there. The "slow" mile in the middle was on a very rocky, technical part of a trail with tricky footing. Aside from that, we just kept rolling along with the course and clicking off comfortably quick miles. Over two hours on my feet at the end of a big week, and still had plenty in reserves when I finished. A nice confidence builder.
Weekly Total: 67 miles
I couldn't be happier with where I am at with 3 weeks to go. Now it is just keeping my easy runs very easy, resisting the urge to run too hard, hitting a couple more solid workouts, and then mentally preparing for the big day. I also scheduled one last massage session with Holli for next Sunday to work out any hidden tightness or trouble areas before the taper. The countdown has begun.
8:35am, 50-55 degrees, 70%, 5-10mph. Pennypacker Park-2x Cooper River-Pennypacker Park. Adidas Adizero Tempo 4.
11mi total - (7:01): 2mi warmup, 3x2mi w/0.5mi easy, 2mi cooldown
Target paces: 6:20-:25
Actual paces: 6:20/19, 6:20/17, 6:15/14
Just felt like a machine. I keep saying this lately, but the weather was drop-dead gorgeous today! Slight breeze, flat course around Cooper River, just locked in immediately and had to slow myself down from wanting more and more. It was indescribably effortless today. I am stunned that my average pace for the 7 miles of the workout (including the recoveries) was 6:29/mi, because when I finished I had TONS left in reserve. It's so great a feeling to be this far into a cycle and feel like I am getting massively stronger on a weekly and daily basis.
Tuesday, April 2nd:
7:50pm, 43 degrees, 25%, 5-15mph. Grove-Lake-Haddon-Maple-Grove-Garden State. Nike Pegasus 29 Shield.
8mi easy - (8:02)
Ran completely based on feel without checking my watch once. Felt completely relaxed and smooth the entire way. I feel like I can run forever right now, like I just can't get tired. Still, I am using discipline and honoring tomorrow's rest day. Still some big running to do later in the week.
Wednesday, April 3rd:
Rest.
Thursday, April 4th:
3:45 pm, 52 degrees, 30%, 10-15mph. Weaving Chapel Ave Loop. Nike Pegasus 29 Shield.
8mi easy - (7:50)
Ran a new route today, which was a winding, weaving version of the Chapel Ave route I normally do. Pretty much did a circuit of Chapel to Valley Run but I stuck to the back roads. Legs felt a little heavy after the day off yesterday, but my pace and rhythm were very consistent.
Friday, April 5th:
9:00am, 43-53 degrees, 60%, 0-10mph. Haddonfield, including 2x Long Tavistock Loop for tempo. Adidas Supernova Glide 4.
15mi total - (7:08): 2.5mi warmup, 10MP 6:37/mi avg (6:42 41 36 29 35 36 37 36 33 39), 2.5mi cooldown
Mixed feelings about this one. Ran a great overall average for the tempo and did it by myself. However I am upset that I didn't hold back as much as I should have the first 5 miles, which seemed to affect me around mile 8, when the effort became slightly harder and I could feel my legs slowly start to tighten up. Part of it came from the pace, but I think part of it also came from not properly fueling, especially with the temps climbing rather quickly this morning. I took a Gu just before starting the warmup, and another one 6.5mi into the workout (mile 4 of the tempo). I took about 4oz of Gatorade just after the warmup (2.5mi), and again 7.5mi into the workout (mile 5 of the tempo). I took everything in great and felt fantastic immediately following all fueling. But about 3 miles later, when I would normally take in more Gatorade during a marathon, I started to feel the effects of the workout. Two valuable lessons to learn from this one - 1) it is important to start ultraconservative when running at marathon pace effort, 2) it is important to fuel your systems properly to stay fully hydrated. Having said all that, I am pleased to know that I can still maintain this pace somewhat comfortably by myself for 10 miles in the middle of training.
Saturday, April 6th:
6:00am, 38 degrees, 50%, 5-10mph. Moorestown. Nike Pegasus 29 Shield.
8mi easy - (8:00)
Super relaxed group run with Tom, John, and Colleen. Started at the slow end of easy pace (8:40/mi) and we gradually worked our way down to the fast end of easy pace (7:40/mi). It was nice just hanging in a pack again and letting the run fly by.
Sunday, April 7th:
6:45am, 42-47 degrees, 65%, 0-10mph. Forbidden Drive. Adidas Supernova Glide 4.
17mi total - (7:13): 1mi warmup, 15mi steady (7:07/mi avg), 1mi cooldown
Splits: 8:14 7:23 17 01 07 04 08 08 32 6:59 57 53 7:00 08 02 02 50
Spectacular moderate long run with Denning. Had Mickey and Rob keep us company the first few miles, and then John and I just kept grooving it from there. The "slow" mile in the middle was on a very rocky, technical part of a trail with tricky footing. Aside from that, we just kept rolling along with the course and clicking off comfortably quick miles. Over two hours on my feet at the end of a big week, and still had plenty in reserves when I finished. A nice confidence builder.
Weekly Total: 67 miles
I couldn't be happier with where I am at with 3 weeks to go. Now it is just keeping my easy runs very easy, resisting the urge to run too hard, hitting a couple more solid workouts, and then mentally preparing for the big day. I also scheduled one last massage session with Holli for next Sunday to work out any hidden tightness or trouble areas before the taper. The countdown has begun.
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