Monday, June 10th:
8:10pm, 75 degrees, 85%, 5-10mph. 3x Neighborhood Loop. Adidas Supernova Glide 5.
6mi easy - (7:56): including 4x100m fast strides after (5:00/mi pace)
Started slow and let each mile get progressively faster. Felt like I was holding back the entire run. It felt great to let loose on the strides. I feel my speed returning quickly. As long as the weather holds out for tomorrow night's Cooper River Run, I am excited to see what I can run for a hard tempo.
Tuesday, June 11th:
6:20pm, 80 degrees, 60%, 15-25mph. Cooper River. Adidas Adizero Tempo 4.
8mi total - (6:50): 2mi warmup, 2x.25miT (6:00/mi), 3.6mi race in 20:54 (5:48/mi), 1.7mi cooldown
Race splits: 5:42 48 6:00 5:42
Ran much faster than I thought my fitness or the weather indicated. I wore a watch but didn't monitor splits - just ran on feel and focused on competing with the guy who paced me practically the whole way. We had a tailwind the first 3/4mi, a headwind from 1mi-2.7mi, and then a nice tailwind for about the last 3/4mi. I held onto the race leader until about 1/2km to go, when he started putting some distance on me. I could have dug down a little deeper to make it more interesting, but he was clearly fitter than I was today and I was very happy with just busting some rust for my first hard effort. I'll save the red-line competition for later in the season. All in all, I was very pleased.
Wednesday, June 12th:
8:15pm, 78 degrees, 40%, 0-5mph. Garden State-Grove-Maple-Grove-Garden State. Nike Pegasus 29 Shield.
7mi recovery - (8:24)
Very, very slow. Very, very sore. I was sore in places I completely forgot about. Looking forward to tomorrow's rest day.
Thursday, June 13th:
Rest. Good timing, looked like armageddon outside today!
Friday, June 14th:
5:30am, 57 degrees, 85%, 10-20mph. Moorestown. Adidas Supernova Glide 5.
9mi total - (8:13): 6.5mi with John Stelmaski ~8:30/mi pace, 2.5mi with Tom Elliott ~7:30/mi pace
Cooler, blustery morning. Light rain to start. Felt nice to run easy with John and then open up a little bit more with Tom at the end. Unplanned to pace it that way, but it worked out nicely.
Saturday, June 15th:
5:45am, 59 degrees, 90%, calm. Haddonfield. Adidas Supernova Glide 5.
8.5mi total - 2mi warmup, 8xTriple Hill hard (~:45 sec) w/3:30 recovery jogs, 2mi cooldown
Splits: 45.0, 44.8, 44.8, 45.0, 45.4, 44.1, 44.2, 41.9
No way to disguise it -- running up a hill hard repeatedly isn't fun, but it sure whips you into shape! I really went to my arms on the last couple reps, and just blasted the last one as hard as I could. Made sure to really take it easy on the recoveries so I could hit each rep hard. Very slow on the cooldown. I imagine I will feel a little sore tomorrow. :)
Sunday, June 16th:
7:30am, 65 degrees, 75%, calm. Haddonfield. Adidas Supernova Glide 4.
7.5mi - (7:30)
Nice run with Denning and Mickey this morning. We talked about training the entire way and the run just flew by. Surprised I was able to handle the fast end of easy pace so well after yesterday's hill workout and yardwork. Still, I plan on taking it a little easier tomorrow.
Weekly Total: 46 miles
Rounding into shape nicely. Very pleased with Tuesday's race and yesterday's hill workout. I definitely feel like I am ready for the formal workouts that will start in couple weeks - now it's just being patient and not getting ahead of myself.
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