Summer Base Training, Week 3

Monday, May 27th:

7:00am, 50 degrees, 50%, calm.  Moorestown.  Adidas Supernova Glide 4.

8.48mi - (7:32)

Legs felt a little heavy to start the run.  Rich, Jamie, and I kept a nice clip going the second half.  Another beautiful morning - won't be too many more like this, especially later this week.

Tuesday, May 28th:

Off.  Felt like death all day.

Wednesday, May 29th:

7:00pm, 87 degrees(!), 45%, 10mph.  4x Hialeah Hill.  Nike Pegasus 29 Shield.

5.88mi total - (7:52): ~2mi warmup, 4x Hialeah Hill hard (1:30 up/2:30 down), ~2mi cooldown

Woke up still feeling like death, but mysteriously felt much better as the day went on and decided to get a run in after dinner.  Damn was it hot!  Because of the weather and because of how I felt the last 24 hours, I kept the "workout" short but still felt like I worked hard.  Will definitely keep the pace much slower tomorrow to recover.

Thursday, May 30th:

7:45pm, 90 degrees(!), 40%, 5-10mph.  Maple Shade Loop (M).  Adidas Supernova Glide 4.

5.88mi easy - (7:55)

Took it nice and easy in the heat.  Gradually picked it up the second half of the run by relaxing and focusing on form.  Finished feeling good (albeit very sweaty!).

Friday, May 31st:

5:30am, 73 degrees, 70%, 5-10mph.  Moorestown.  Adidas Supernova Glide 5.

6.55mi very easy - (9:04)

Broke in some new shoes this morning on a very easy run with Larry and a new team member, Doug.  Felt great to finally run so slow in the heat this week.  Very regenerating.

Saturday, June 1st:

6:45am, 75 degrees, 70%, 5-10mph.  Moorestown.  Adidas Supernova Glide 5.

9mi total - (No watch): 2mi easy to moderate, 5mi moderate to MP effort, 2mi easy

Nice informal workout with Rich before watching the Scott Coffee 8k.  The weather was a bit uncomfortable with the humidity so we ran the entire workout on effort rather than time.  Felt pretty strong the last couple miles as the pace progressed.  It was nice to have some faster turnover again. 

Sunday, June 2nd:

6:10am, 76 degrees, 75%, 5-10mph.  1x Tavistock Loop + Croft Farm Loop.  Nike Pegasus 29 Shield.

6mi total - (No watch)

Hip flexors, glutes, and quads seemed extra tight today.  Took it extra easy the first few miles, finally felt loose and strong after 4mi.  Also found $20!

Weekly Total: ~42 miles

The heat really played a factor with how I felt this week.  Luckily the forecast is calling for more mild weather next week.  Hopefully that means the quality will feel a little easier as I work myself back into shape.