Monday, July 29th:
8:10pm, 77 degrees, 50%, 0-10mph. Garden State Park zig-zags. Adidas Supernova Glide 5.
6mi easy - (7:57)
I am finding it harder and harder to wake up before work on Monday mornings. I may have to switch to a 6 day/week schedule if I continue to feel run-down to start each week. I may also just take a down week this week and skip one or two workouts until I feel refreshed again. About 4 miles in tonight, I also noticed some tenderness on the inside portion of my right Achilles. Not painful, didn't get worse as the run progressed, but just another reason to be cautious this week. No need to put myself out of commission for a good stretch of time with the race still 6 weeks away.
Tuesday, July 30th:
Day Off. I can still sense that something is "off" with my right Achilles. I am optimistic that I caught it early on, and I hopeful that a few days off running will do the trick. I don't plan on running on it again until it feels 100%. There is still lots of time in this training cycle, and I would rather get to the starting line healthy enough to run as well as I can injury-free, than hobbling on the starting line because I didn't back off in my overzealous pursuit of a time goal.
Wednesday, July 31st:
Off. Ankle feeling slightly better, but I am still aware of it. Scheduled appointment with massage therapist for tomorrow afternoon to see if she can work her magic. Still optimistic I will be running easy again by this weekend, but I am not pushing it.
Thursday, August 1st:
7:15pm, 72 degrees, 90%, 0-5mph. Neighborhood. Nike Pegasus 29 USATF.
4mi easy - (7:50)
Had a massage earlier in the afternoon which really loosened the "congestion" going on with my ankle. Left Holli's office feeling as good as new with full range of motion again. She truly is miraculous sometimes. Wanted to be cautious so I just went for an easy "test" jog around the neighborhood and called it quits when things felt great after 4 miles. It feels good to be back!
Friday, August 2nd:
5:15am, 68 degrees, 96%, calm. Cherry Hill West Track. Adidas Supernova Glide 5, Adidas Adizero Tempo 4.
9mi total - 2mi warmup (8:25), 4x100m pace strides (20-21), 3x1600m (5:29 28 27) w/600m recovery jogs (3:12-:19), 4x100m pace strides (18-20), 2mi cooldown (8:22)
One way or another, today will mark the turning point of this cycle. This is either the day that propels me to a big PR in September, or the day I wondered why I attempted this workout the day after returning from a short injury layoff. SHORT ANSWER, I SIMPLY FELT SPECTACULAR. Even during the slow warmup, I could just feel the running I had in my legs today. The pre-workout strides were very smooth and controlled. I had to hold myself back on the first interval, hit the second one feeling just right, and worked hard (but not all out) on the last one. I don't think I could have done another rep at the same pace, but I could have come awfully close if I "raced" it. The post-workout strides felt even better than the pre-workout strides, like I was just galloping down the track effortlessly. Simply felt incredible today. I just hope I don't wake up tomorrow not being able to walk. :)
Saturday, August 3rd:
6:10am, 70 degrees, 83%, calm. Moorestown. Nike Pegasus 29 USATF.
9mi recovery - (8:35): 1mi warmup, 7mi@8:20-:30, 1mi cooldown
Felt so, so good to run this pace today with the group (Tom Stilley, Erin, Tara, John Magee, etc.). The positive energy is also contagious. I think I may start incorporating a warmup and cooldown mile to all of my easy runs now - I always finish with a "fresh" feeling whenever I implement them.
Sunday, August 4th:
6:30am, 65 degrees, 82%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
13mi total - .5mi warmup/strides, 12mi@7:03/mi, .5mi cooldown
I wish I could capture days like today and keep them in a bottle. The weather was gorgeous: crystal blue sky without a breath of wind. There was a small group of us guys (Ron, Denning, Mickey) to keep each other company, keeping mostly "guy" conversations. There was a beauty to the run today: the movement, the rhythm, the magic. I stopped the run where I was supposed to today, but I felt like I could have run forever.
Weekly Total: 41 miles
Not the week I had planned but definitely the week I needed. I am so glad I took a couple of days off. Friday's mile repeat session was a real surprise. Today's moderate long run was another winner. I feel like if I can avoid any major aches or niggles I will be ready to roll in 6 weeks.
Monday, July 29, 2013
Monday, July 22, 2013
Philadelphia Distance Run Training, Week 5
Monday, July 22nd:
7:20pm, 75 degrees, 88%, 5-15mph. Neighborhood. Adidas Supernova Glide 4.
4.5mi easy - (8:00)
I stuck to the neighborhood because of the threat of thunderstorms, and I am glad I did. Not because of the weather, but because my legs felt ultra heavy and tired tonight and I decided to bag it much earlier than planned (was targeting 7-8 mi easy). Not sure how I am going to adjust my planned race for tomorrow evening - if my legs are still really heavy or if the weather looks lousy, I may just give myself an easy or recovery day and bag the race. Or I may still race but keep my foot off the throttle and run comfortably instead of all-out. Hopefully I will wake up tomorrow re-energized and ready to go.
Tuesday, July 23rd:
6:20pm, 82 degrees, 72%, 5-10mph. Cooper River. Adidas Adizero Boston 3, Adidas Adizero Tempo 4.
8mi total - 2mi warmup, 2x.25mT (6:26, 6:11 pace), 3.6mi race/tempo @ 5:48 pace (20:53), 1.7mi cooldown
Well, you can't accuse me of inconsistency. I have now run this course 3 times and posted times of 20:54, 20:55, and 20:53! All different circumstances: 1) Not really fit, but fairly decent running conditions, 2) More fit, but warm/humid conditions, 3) Fit but really tired, even warmer/humid conditions. Tonight's race was a prediction run, which meant no watches period. I decided before the race when I wasn't feeling it that I wouldn't go out as hard and would just run according to effort and place. I ran the first 1 3/4mi behind two runners who set a pace directly in front of me. I focused on staying relaxed and letting them set the tone. Feeling good, I moved ahead of them just before 2mi and ran side-by-side by another runner who came back to me. I maintained an even effort until about 100m from the finish and then kicked it home. I honestly thought I was running 6:00-6:10/mi pace, as the effort was about 90%. That's probably the best sign of fitness, that the same time feels easier under worse conditions on tired legs. Very pleased with my results. I am going to wait another 4 weeks before jumping in another race so I can focus on my workouts and not feeling quite as run down - evening races in warm conditions are tough to get used to. These races sure are fun, though!
Wednesday, July 24th:
Rest.
Thursday, July 25th:
4:40am, 66 degrees, 60%, 5-10mph. Valley Run-Kilmer-CH Blvd. Nike Pegasus 29 USATF.
8mi recovery - (8:24)
Legs still have that "heavy" feeling to them. Took it very comfortably this morning - wow, what a blessing with the weather, though! I think I would have to go back to early June to find conditions so nice. Even if it's just for a day, I'll take it!
Friday, July 26th:
5:25am, 65 degrees, 88%, 10-15mph. Wildwood. Adidas Supernova Glide 5.
8.5mi easy - (7:47)
Meandered my way through Wildwood in the early hours. Didn't follow any particular route - just kind of zig-zagged through various streets until I ended up back at the beach house after 8.5 miles. Started slow (8:22) and ended strong (7:30). Found a track where I can do my workout tomorrow.
Saturday, July 27th:
5:50am, 66 degrees, 93%, 0-5mph. Wildwood. Nike Pegasus 29 USATF.
9.5 miles total - 2.5 mile warmup (8:18), 4x100m strides, 4x1200m (4:07 08 06 05) w/400m recovery jogs (2:00-:10), 4:00 recovery/fuel, 2x200m really fast (30.0, 30.2) w/200m walk/jog recoveries (1:55-2:00), 2 mile cooldown (8:20).
I am not sure what got into me this morning: the cooler weather, the large coffee from Mickey D's one hour prior, the oblong square-shape of the Wildwood high school track...but I just murdered this workout. Ran a fast opening quarter on the first rep and from there found myself "holding back" for the rest of the workout. Even the recoveries seemed generous and so easy. I only had to really work on the last lap of the last rep. Even without my spikes I blistered the 200s, the second one easier and more controlled than the first. Just an amazing feeling to feel that fast and that controlled.
Sunday, July 28th:
6:30am, 71 degrees, 88%, calm. Haddonfield. Nike Pegasus 29 USATF.
11.5mi easy - (7:50)
Ran the first 4+ miles with Denning and Mickey, ran most of the last 7+ miles by myself. Tried to keep it easy after yesterday's workout. Started feeling a bit tired the last couple miles.
Weekly Total: 50 miles
Nice showing at the race and great Saturday track workout. It was nice to have some cooler temps finally. I can feel myself starting to turn a bit of a corner with my fitness. The next 3-4 weeks will be key.
7:20pm, 75 degrees, 88%, 5-15mph. Neighborhood. Adidas Supernova Glide 4.
4.5mi easy - (8:00)
I stuck to the neighborhood because of the threat of thunderstorms, and I am glad I did. Not because of the weather, but because my legs felt ultra heavy and tired tonight and I decided to bag it much earlier than planned (was targeting 7-8 mi easy). Not sure how I am going to adjust my planned race for tomorrow evening - if my legs are still really heavy or if the weather looks lousy, I may just give myself an easy or recovery day and bag the race. Or I may still race but keep my foot off the throttle and run comfortably instead of all-out. Hopefully I will wake up tomorrow re-energized and ready to go.
Tuesday, July 23rd:
6:20pm, 82 degrees, 72%, 5-10mph. Cooper River. Adidas Adizero Boston 3, Adidas Adizero Tempo 4.
8mi total - 2mi warmup, 2x.25mT (6:26, 6:11 pace), 3.6mi race/tempo @ 5:48 pace (20:53), 1.7mi cooldown
Well, you can't accuse me of inconsistency. I have now run this course 3 times and posted times of 20:54, 20:55, and 20:53! All different circumstances: 1) Not really fit, but fairly decent running conditions, 2) More fit, but warm/humid conditions, 3) Fit but really tired, even warmer/humid conditions. Tonight's race was a prediction run, which meant no watches period. I decided before the race when I wasn't feeling it that I wouldn't go out as hard and would just run according to effort and place. I ran the first 1 3/4mi behind two runners who set a pace directly in front of me. I focused on staying relaxed and letting them set the tone. Feeling good, I moved ahead of them just before 2mi and ran side-by-side by another runner who came back to me. I maintained an even effort until about 100m from the finish and then kicked it home. I honestly thought I was running 6:00-6:10/mi pace, as the effort was about 90%. That's probably the best sign of fitness, that the same time feels easier under worse conditions on tired legs. Very pleased with my results. I am going to wait another 4 weeks before jumping in another race so I can focus on my workouts and not feeling quite as run down - evening races in warm conditions are tough to get used to. These races sure are fun, though!
Wednesday, July 24th:
Rest.
Thursday, July 25th:
4:40am, 66 degrees, 60%, 5-10mph. Valley Run-Kilmer-CH Blvd. Nike Pegasus 29 USATF.
8mi recovery - (8:24)
Legs still have that "heavy" feeling to them. Took it very comfortably this morning - wow, what a blessing with the weather, though! I think I would have to go back to early June to find conditions so nice. Even if it's just for a day, I'll take it!
Friday, July 26th:
5:25am, 65 degrees, 88%, 10-15mph. Wildwood. Adidas Supernova Glide 5.
8.5mi easy - (7:47)
Meandered my way through Wildwood in the early hours. Didn't follow any particular route - just kind of zig-zagged through various streets until I ended up back at the beach house after 8.5 miles. Started slow (8:22) and ended strong (7:30). Found a track where I can do my workout tomorrow.
Saturday, July 27th:
5:50am, 66 degrees, 93%, 0-5mph. Wildwood. Nike Pegasus 29 USATF.
9.5 miles total - 2.5 mile warmup (8:18), 4x100m strides, 4x1200m (4:07 08 06 05) w/400m recovery jogs (2:00-:10), 4:00 recovery/fuel, 2x200m really fast (30.0, 30.2) w/200m walk/jog recoveries (1:55-2:00), 2 mile cooldown (8:20).
I am not sure what got into me this morning: the cooler weather, the large coffee from Mickey D's one hour prior, the oblong square-shape of the Wildwood high school track...but I just murdered this workout. Ran a fast opening quarter on the first rep and from there found myself "holding back" for the rest of the workout. Even the recoveries seemed generous and so easy. I only had to really work on the last lap of the last rep. Even without my spikes I blistered the 200s, the second one easier and more controlled than the first. Just an amazing feeling to feel that fast and that controlled.
Sunday, July 28th:
6:30am, 71 degrees, 88%, calm. Haddonfield. Nike Pegasus 29 USATF.
11.5mi easy - (7:50)
Ran the first 4+ miles with Denning and Mickey, ran most of the last 7+ miles by myself. Tried to keep it easy after yesterday's workout. Started feeling a bit tired the last couple miles.
Weekly Total: 50 miles
Nice showing at the race and great Saturday track workout. It was nice to have some cooler temps finally. I can feel myself starting to turn a bit of a corner with my fitness. The next 3-4 weeks will be key.
Monday, July 15, 2013
Philadelphia Distance Run Training, Week 4
Monday, July 15th:
5:40am, 77 degrees, 80%, 5-10mph. Maple Shade Loop (L). Adidas Supernova Glide 5.
7mi easy - (8:06)
Took the first few miles very easy, as the heat was suffocating this morning and I wasn't quite fully awake. Finished strong the last 3 miles. Progressed from 8:37-7:51.
Tuesday, July 16th:
4:40am, 81 degrees(!), 70%, 5-10mph. Neighborhood. Nike Pegasus 29 USATF.
10mi total - 1.9mi warmup, 3x2mi MP (6:31 29, 28 28, 28 27) w/2:00 walk recoveries, 1.7mi cooldown
Brutal. Just brutal conditions. I didn't even attempt the 6mi MP run I had on the schedule for today as I knew the conditions would be just awful. I took in Gatorade during each 2:00 walk segment, which kept me as cool and as hydrated as possible. I actually felt fairly comfortable and relaxed for each tempo segment, only really having to work the last 1/2mi or so of each one. Finished the last rep feeling like I had run a 6mi tempo run! I'll take whatever I can get this week.
Wednesday, July 17th:
6:55pm, 94 degrees(!), 40% , 5-10mph. Cooper River and back. Adidas Supernova Glide 5.
7.5mi easy - (7:43)
Apparently, the dew point index is the most accurate gauge of comfortable/uncomfortable running conditions. Despite crazy high temps and moderate humidity this evening, the dew point was actually "just" 65 during my run, compared to dew point readings of 70 and 70 on Monday and Tuesday. Which is probably why I surprisingly felt better during tonight's run than I did the past two days. I naturally progressed from 8:00/mi pace down to 7:20/mi pace and finished with great form feeling ready to let loose if I wanted to. Does this mean I will look forward to running in 94 degrees and 40% humidity in the future? No, but I will pay closer attention to the dew point readings to help determine when might be a safer time than others to get a run in, even if it goes against conventional wisdom.
Thursday, July 18th:
7:10pm, 90 degrees(!), 62%(!), 5-10mph. Neighborhood. Nike Pegasus 29 USATF .
6mi easy - (7:45)
I find myself becoming a sadist - there was a point about 4.5mi into tonight's run where I found myself ENJOYING the heat/humidity this evening, daring the sun to give me all it's got. I was smart about it, dropping the pace from 8:09/mi at the start to 7:24/mi at the finish, and stopping for a :30 Gatorade break after every two mile loop. But every time I ventured out again, I CHERISHED IT, I DARED IT, I CHALLENGED IT. Maybe the heat is getting to me. But like Nietzsche says, whatever doesn't kill you...
Friday, July 19th:
5:00am, 82 degrees, 81%, Dew Point 77(!), 0-5mph. Cherry Hill West Track. Adidas Adizero Tempo 4, Asics Japan Thunder.
9.5mi total - 2mi warmup (8:28/mi), 3x100m strides (:21) w/:35 walk recoveries, 5x1000m (3:28 28 29 28 26) w/400m jogs (2:08-:16), 5:00 break to change into spikes and fuel, 2x200m fast (31.0, 31.4) with 200m walk recoveries (1:50-:55), 2.25mi cooldown (9:06/mi)
I will sum up my run today as such. The dew point was 77. I ran with a hat with ice cubes in it, replacing them as fast as they were melting. I brought two towels with me and placed them at alternating spots on the track since 1000m repeats end at opposite finish lines, and I could towel off after each repeat. I survive the workout and start my cooldown, burning up the road at 9:00+/mi pace, when I spot two wild turkeys running across the road in front of me in suburban Cherry Hill. I then start wondering if I am really seeing two wild turkeys, or if I have completely lost my sanity from the crazy heat and the workout. Such is the life of a wannabe runner in 77 dewpoint conditions.
Saturday, July 20th:
6:00am, 80 degrees, 74%, 5-10mph. Moorestown. Adidas Supernova Glide 5.
9mi recovery - (8:43): 1mi wu, 6mi@8:19-:25, 2mi cd
Felt so, so good to run this pace today. Had a nice group of training partners (Larry, Erin, Michele, Bob, John M.) to keep me company. We even got a nice breeze with some shade on the way back in. A very welcome respite from the lonely heat this week!
Sunday, July 21st:
5:45am, 74 degrees, 90%, 0-5mph. 3x Tavistock Loop. Nike Pegasus 29 USATF.
12mi moderate - (6:54): light jog, 4x strides before, splits: 7:01 07 6:57 56 57 7:00 6:55 55 51 59 51 32
Absolutely murdered this workout. Felt relaxed and in control the entire run. Managed the hills (Upland, Greenmount, Triple Hill) very well without taxing myself. Really felt strong on the third circuit and let myself just effortlessly open up during the last mile, which included all of Triple Hill. Finished feeling like I had SEVERAL gears left. A great run.
Weekly Total: 61 miles
I thought of myself much like Lieutenant Dan from Forrest Gump this week: shaking my fists at the universe and daring it to smite me. Despite the ungodly heat, I not only survived, I thrived. I will either come out of this week as strong as an ox and really ready to step up my training in about 10 days, or be due for a week of lethargy as my body begs for recovery. Right now I would place money on me. :)
5:40am, 77 degrees, 80%, 5-10mph. Maple Shade Loop (L). Adidas Supernova Glide 5.
7mi easy - (8:06)
Took the first few miles very easy, as the heat was suffocating this morning and I wasn't quite fully awake. Finished strong the last 3 miles. Progressed from 8:37-7:51.
Tuesday, July 16th:
4:40am, 81 degrees(!), 70%, 5-10mph. Neighborhood. Nike Pegasus 29 USATF.
10mi total - 1.9mi warmup, 3x2mi MP (6:31 29, 28 28, 28 27) w/2:00 walk recoveries, 1.7mi cooldown
Brutal. Just brutal conditions. I didn't even attempt the 6mi MP run I had on the schedule for today as I knew the conditions would be just awful. I took in Gatorade during each 2:00 walk segment, which kept me as cool and as hydrated as possible. I actually felt fairly comfortable and relaxed for each tempo segment, only really having to work the last 1/2mi or so of each one. Finished the last rep feeling like I had run a 6mi tempo run! I'll take whatever I can get this week.
Wednesday, July 17th:
6:55pm, 94 degrees(!), 40% , 5-10mph. Cooper River and back. Adidas Supernova Glide 5.
7.5mi easy - (7:43)
Apparently, the dew point index is the most accurate gauge of comfortable/uncomfortable running conditions. Despite crazy high temps and moderate humidity this evening, the dew point was actually "just" 65 during my run, compared to dew point readings of 70 and 70 on Monday and Tuesday. Which is probably why I surprisingly felt better during tonight's run than I did the past two days. I naturally progressed from 8:00/mi pace down to 7:20/mi pace and finished with great form feeling ready to let loose if I wanted to. Does this mean I will look forward to running in 94 degrees and 40% humidity in the future? No, but I will pay closer attention to the dew point readings to help determine when might be a safer time than others to get a run in, even if it goes against conventional wisdom.
Thursday, July 18th:
7:10pm, 90 degrees(!), 62%(!), 5-10mph. Neighborhood. Nike Pegasus 29 USATF .
6mi easy - (7:45)
I find myself becoming a sadist - there was a point about 4.5mi into tonight's run where I found myself ENJOYING the heat/humidity this evening, daring the sun to give me all it's got. I was smart about it, dropping the pace from 8:09/mi at the start to 7:24/mi at the finish, and stopping for a :30 Gatorade break after every two mile loop. But every time I ventured out again, I CHERISHED IT, I DARED IT, I CHALLENGED IT. Maybe the heat is getting to me. But like Nietzsche says, whatever doesn't kill you...
Friday, July 19th:
5:00am, 82 degrees, 81%, Dew Point 77(!), 0-5mph. Cherry Hill West Track. Adidas Adizero Tempo 4, Asics Japan Thunder.
9.5mi total - 2mi warmup (8:28/mi), 3x100m strides (:21) w/:35 walk recoveries, 5x1000m (3:28 28 29 28 26) w/400m jogs (2:08-:16), 5:00 break to change into spikes and fuel, 2x200m fast (31.0, 31.4) with 200m walk recoveries (1:50-:55), 2.25mi cooldown (9:06/mi)
I will sum up my run today as such. The dew point was 77. I ran with a hat with ice cubes in it, replacing them as fast as they were melting. I brought two towels with me and placed them at alternating spots on the track since 1000m repeats end at opposite finish lines, and I could towel off after each repeat. I survive the workout and start my cooldown, burning up the road at 9:00+/mi pace, when I spot two wild turkeys running across the road in front of me in suburban Cherry Hill. I then start wondering if I am really seeing two wild turkeys, or if I have completely lost my sanity from the crazy heat and the workout. Such is the life of a wannabe runner in 77 dewpoint conditions.
Saturday, July 20th:
6:00am, 80 degrees, 74%, 5-10mph. Moorestown. Adidas Supernova Glide 5.
9mi recovery - (8:43): 1mi wu, 6mi@8:19-:25, 2mi cd
Felt so, so good to run this pace today. Had a nice group of training partners (Larry, Erin, Michele, Bob, John M.) to keep me company. We even got a nice breeze with some shade on the way back in. A very welcome respite from the lonely heat this week!
Sunday, July 21st:
5:45am, 74 degrees, 90%, 0-5mph. 3x Tavistock Loop. Nike Pegasus 29 USATF.
12mi moderate - (6:54): light jog, 4x strides before, splits: 7:01 07 6:57 56 57 7:00 6:55 55 51 59 51 32
Absolutely murdered this workout. Felt relaxed and in control the entire run. Managed the hills (Upland, Greenmount, Triple Hill) very well without taxing myself. Really felt strong on the third circuit and let myself just effortlessly open up during the last mile, which included all of Triple Hill. Finished feeling like I had SEVERAL gears left. A great run.
Weekly Total: 61 miles
I thought of myself much like Lieutenant Dan from Forrest Gump this week: shaking my fists at the universe and daring it to smite me. Despite the ungodly heat, I not only survived, I thrived. I will either come out of this week as strong as an ox and really ready to step up my training in about 10 days, or be due for a week of lethargy as my body begs for recovery. Right now I would place money on me. :)
Tuesday, July 9, 2013
Philadelphia Distance Run Training, Week 3
Monday, July 8th:
Rest.
Tuesday, July 9th:
6:20pm, 84 degrees, 60%, 5-10mph. Cooper River. Adidas Supernova Glide 5/Adidas Adizero Tempo 4.
8mi total - (6:55): 2mi warmup, 2x.25mi pace (5:47) with 2:00 recovery, 3.6mi race in 20:55 (5:48/mi), 1.75mi cooldown
Race Splits: 5:53 39 54 48 (5K split 18:02)
Ran almost the same identical time as 4 weeks ago. Again, I had a runner in front of me acting as kind of a rabbit for most of the race. I felt myself picking up the pace during mile 2 as I felt strong, but then I kind of hit a wall during the 3rd mile and really held on from about 2.5mi to the finish as the other runner pulled away from me (and he was doing 2 loops!). Still, I am happy with where my fitness is at. The temperature and humidity were both high, so I can't be too upset at myself. I think taking the rest day the day before kind of left me feeling lethargic also. I am not used to running in the evening either. Anyway, these race "tempos" are whipping me into shape and giving me practice for the real racing that will come in September.
Wednesday, July 10th:
5:00am, 76 degrees, 90%, 0-5mph. Maple Shade Loop (L-). Nike Pegasus 29 USATF.
6mi recovery - (8:28)
Very tired and lethargic after last night. Heavy, heavy air to breathe this morning didn't help. Had 7 miles on the schedule, body said 6 miles was enough.
Thursday, July 11th:
4:40am, 77 degrees, 80%, 5-10mph. Hialeah-Kilmer-Hialeah. Nike Pegasus 29 USATF.
8mi easy - (8:03)
Another early morning, another 70 dewpoint day. Ugh. At least I felt much better than yesterday.
Friday, July 12th:
7:00am, 71 degrees, 70%, 5-10mph. Haddonfield. Adidas Supernova Glide 5.
8mi easy - (7:34): including 4x strides before and after
Faster easy pace run with Tom and John. Felt strong the whole way. Humidity was a bit lower and we even got a brief rain drizzle to cool us off.
Saturday, July 13th:
5:15am, 71 degrees, 95%, 5-10mph. Cherry Hill West Track. Adidas Adizero Tempo 4, Asics Japan Thunder.
10mi total - 2mi warmup (8:21/mi), 3x100m strides (:20-:21) w/:35 walk recoveries, 6x800m (2:43-:46) w/400 jogs (2:06-:12), 5:00 break to change into spikes, 2x200m all-out (30.9, 31.0) with 300m slow jogs (1:55-2:05), 2mi+ cooldown (8:30/mi).
First real "breakthrough" workout of the season. I have decided to adopt my old high school routine of doing a few pace strides before intervals now. I feel more primed and ready to go when I toe the line for the first rep. The internal 200m splits on the first two reps were really erratic (anywhere from :40-:44), but after that I stopped checking splits until the 600m mark of each 800m at which point I was locked in on the pace. I finished the last 800m rep very strong (2:43). I then changed into spikes to blast out a couple of 200s - I have not run that fast since high school! There is a certain exhilaration of running at almost your maximum speed for 30 seconds that you just don't get with any other type of running. It really brought back some memories of my high school days and just letting it fly. The focus was on form (ears over shoulders over hips over feet) with arms pumping straight up and down in an "eye punching" motion. For the first time in a long time, I felt really fast.
Sunday, July 14th:
6:15am, 74 degrees, 100%, calm. Moorestown. Adidas Supernova Glide 4.
11mi easy - (7:52)
Ran the first 5mi with Denning and Colleen, ran the next 3mi with Steve and Erin, and the last 3mi solo. Felt very comfortable and controlled the entire way, despite the heat.
Weekly Total: 51 miles
While I was just satisfied with my performance in Tuesday's race, I was very happy with the workout yesterday. It was the first physical sign that my speed is returning. Next week is going to be tough with ungodly heat and humidity, but I know that as long as I stay focused and within myself, I will continue to progress in fitness.
Rest.
Tuesday, July 9th:
6:20pm, 84 degrees, 60%, 5-10mph. Cooper River. Adidas Supernova Glide 5/Adidas Adizero Tempo 4.
8mi total - (6:55): 2mi warmup, 2x.25mi pace (5:47) with 2:00 recovery, 3.6mi race in 20:55 (5:48/mi), 1.75mi cooldown
Race Splits: 5:53 39 54 48 (5K split 18:02)
Ran almost the same identical time as 4 weeks ago. Again, I had a runner in front of me acting as kind of a rabbit for most of the race. I felt myself picking up the pace during mile 2 as I felt strong, but then I kind of hit a wall during the 3rd mile and really held on from about 2.5mi to the finish as the other runner pulled away from me (and he was doing 2 loops!). Still, I am happy with where my fitness is at. The temperature and humidity were both high, so I can't be too upset at myself. I think taking the rest day the day before kind of left me feeling lethargic also. I am not used to running in the evening either. Anyway, these race "tempos" are whipping me into shape and giving me practice for the real racing that will come in September.
Wednesday, July 10th:
5:00am, 76 degrees, 90%, 0-5mph. Maple Shade Loop (L-). Nike Pegasus 29 USATF.
6mi recovery - (8:28)
Very tired and lethargic after last night. Heavy, heavy air to breathe this morning didn't help. Had 7 miles on the schedule, body said 6 miles was enough.
Thursday, July 11th:
4:40am, 77 degrees, 80%, 5-10mph. Hialeah-Kilmer-Hialeah. Nike Pegasus 29 USATF.
8mi easy - (8:03)
Another early morning, another 70 dewpoint day. Ugh. At least I felt much better than yesterday.
Friday, July 12th:
7:00am, 71 degrees, 70%, 5-10mph. Haddonfield. Adidas Supernova Glide 5.
8mi easy - (7:34): including 4x strides before and after
Faster easy pace run with Tom and John. Felt strong the whole way. Humidity was a bit lower and we even got a brief rain drizzle to cool us off.
Saturday, July 13th:
5:15am, 71 degrees, 95%, 5-10mph. Cherry Hill West Track. Adidas Adizero Tempo 4, Asics Japan Thunder.
10mi total - 2mi warmup (8:21/mi), 3x100m strides (:20-:21) w/:35 walk recoveries, 6x800m (2:43-:46) w/400 jogs (2:06-:12), 5:00 break to change into spikes, 2x200m all-out (30.9, 31.0) with 300m slow jogs (1:55-2:05), 2mi+ cooldown (8:30/mi).
First real "breakthrough" workout of the season. I have decided to adopt my old high school routine of doing a few pace strides before intervals now. I feel more primed and ready to go when I toe the line for the first rep. The internal 200m splits on the first two reps were really erratic (anywhere from :40-:44), but after that I stopped checking splits until the 600m mark of each 800m at which point I was locked in on the pace. I finished the last 800m rep very strong (2:43). I then changed into spikes to blast out a couple of 200s - I have not run that fast since high school! There is a certain exhilaration of running at almost your maximum speed for 30 seconds that you just don't get with any other type of running. It really brought back some memories of my high school days and just letting it fly. The focus was on form (ears over shoulders over hips over feet) with arms pumping straight up and down in an "eye punching" motion. For the first time in a long time, I felt really fast.
Sunday, July 14th:
6:15am, 74 degrees, 100%, calm. Moorestown. Adidas Supernova Glide 4.
11mi easy - (7:52)
Ran the first 5mi with Denning and Colleen, ran the next 3mi with Steve and Erin, and the last 3mi solo. Felt very comfortable and controlled the entire way, despite the heat.
Weekly Total: 51 miles
While I was just satisfied with my performance in Tuesday's race, I was very happy with the workout yesterday. It was the first physical sign that my speed is returning. Next week is going to be tough with ungodly heat and humidity, but I know that as long as I stay focused and within myself, I will continue to progress in fitness.
Monday, July 1, 2013
Philadelphia Distance Run Training, Week 2
Monday, July 1st:
5:50am, 74 degrees, 90%, 0-5mph. Maple Shade Loop (M). Adidas Supernova Glide 5.
6mi easy - (7:48)
Very heavy air again this morning. Had some difficulty breathing the first 3 miles, then I found a more comfortable rhythm.
Tuesday, July 2nd:
4:40am, 79 degrees, 80%, 10mph. Home-CHW track-Home. Adidas Adizero Tempo 4.
10mi total - 2mi warmup, 12x400m (81-83 secs) w/400m recovery jogs (2:02-:10), 2mi cooldown
Great first track workout of the season. A little fast on the first rep (38, 81) but then settled into 82-83 secs from there. Felt in control the entire workout, although it did seem long. Very happy with how I felt today.
Wednesday, July 3rd:
5:10am, 77 degrees, 80%, 0-5mph. Merchantville Loop. Adidas Supernova Glide 5.
6mi recovery - (8:14)
I hadn't run the Merchantville Loop in quite some time - it was a nice change of scenery this morning. Kept the pace very comfortable and resisted the urge to pick it up the last couple miles. Needed a nice easy one after yesterday's workout.
Thursday, July 4th:
Happy Fourth of July!
5:00am, 79 degrees, 80%, 0-5mph. Maple Shade Loop (L). Adidas Supernova Glide 4.
7mi easy - (7:50)
Started slower (8:20 first mile) and let the pace come. Found myself having to hold back the last 3 miles. Crazy as it sounds, I think I am finally acclimated to these crazy, sauna-like conditions.
Friday, July 5th:
5:10am, 71 degrees, 100%, 10mph. Wildwood-Stone Harbor out-and-back. Nike Pegasus 29 USATF.
10mi total - (7:08): 2mi warmup, 6mi@MP, 2mi cooldown
Target Warmup/Cooldown Splits: 8:00-8:30
Actual Warmup/Cooldown Splits: 8:16 7:56, 7:52 8:07
Target Tempo Splits: 6:30-:35
Actual Splits: 6:39 31 29 27 29 29
A solid, but uneven tempo run this morning. I had a difficult time finding and staying in that 6:30-:35/mi pace range. I think it came from a combination of factors: not knowing the course and distance markers (I just ran 5mi out and back), the very high humidity this morning, running the workout solo, not having any fuel during the run, etc. I kept starting each tempo mile in the 6:20-:25 pace range and then slowing down, or starting in the 6:40-:45 pace range and speeding up. It seemed I was always yo-yoing back and forth. The lack of Gatorade during the run also got to me during the 6th tempo mile, when the effort went from "comfortably hard" to just "hard." Still, I felt great on the cooldown and recovered quickly afterward. Which was good, since I fit in a walk of the Cape May Zoo, a walk to the beach and back, and a walk to boardwalk and back at night!
Saturday, July 6th:
5:55am, 73 degrees, 90%, 0-5mph. Avalon. Nike Pegasus 29 USATF.
9mi easy - (7:52)
Ran with Steve this morning in Avalon. Great change of scenery and pace from yesterday. The entire run was in the shade along a flat stretch of wide road that had a bike path for bikers and runners on the side. An occasional cooling breeze from the ocean also helped. The run flew by quickly as we just chatted away. Very steady splits (7:47-8:06).
Sunday, July 7th:
6:30am, 80 degrees, 80%, 0-5mph. Moorestown. Adidas Supernova Glide 5.
10mi total - (7:22): 7mi easy @ 7:34/mi avg, 3mi steady @ 6:54/mi avg
Another warm, humid morning. Altered my original plan of 10mi steady at 7:00-:10/mi pace because of the conditions and ran a faster finish instead. Thankfully I had JP to keep me company for the first 7 miles - he was also kind enough to drop some Gatorade and ice around 4.75mi, which kept the second half of the run comfortable. I was happy with how I felt at the finish - warm, but still running strong with extra fuel in the tank.
Weekly Total: 58 miles
A very successful second week. All three workouts went well given the conditions. I feel myself getting back into racing shape again. I don't think the conditions will be great this Tuesday night, but I hope to run faster than I did 4 weeks ago at the Cooper River Loop, which will also give me some feedback about how I am progressing.
5:50am, 74 degrees, 90%, 0-5mph. Maple Shade Loop (M). Adidas Supernova Glide 5.
6mi easy - (7:48)
Very heavy air again this morning. Had some difficulty breathing the first 3 miles, then I found a more comfortable rhythm.
Tuesday, July 2nd:
4:40am, 79 degrees, 80%, 10mph. Home-CHW track-Home. Adidas Adizero Tempo 4.
10mi total - 2mi warmup, 12x400m (81-83 secs) w/400m recovery jogs (2:02-:10), 2mi cooldown
Great first track workout of the season. A little fast on the first rep (38, 81) but then settled into 82-83 secs from there. Felt in control the entire workout, although it did seem long. Very happy with how I felt today.
Wednesday, July 3rd:
5:10am, 77 degrees, 80%, 0-5mph. Merchantville Loop. Adidas Supernova Glide 5.
6mi recovery - (8:14)
I hadn't run the Merchantville Loop in quite some time - it was a nice change of scenery this morning. Kept the pace very comfortable and resisted the urge to pick it up the last couple miles. Needed a nice easy one after yesterday's workout.
Thursday, July 4th:
Happy Fourth of July!
5:00am, 79 degrees, 80%, 0-5mph. Maple Shade Loop (L). Adidas Supernova Glide 4.
7mi easy - (7:50)
Started slower (8:20 first mile) and let the pace come. Found myself having to hold back the last 3 miles. Crazy as it sounds, I think I am finally acclimated to these crazy, sauna-like conditions.
Friday, July 5th:
5:10am, 71 degrees, 100%, 10mph. Wildwood-Stone Harbor out-and-back. Nike Pegasus 29 USATF.
10mi total - (7:08): 2mi warmup, 6mi@MP, 2mi cooldown
Target Warmup/Cooldown Splits: 8:00-8:30
Actual Warmup/Cooldown Splits: 8:16 7:56, 7:52 8:07
Target Tempo Splits: 6:30-:35
Actual Splits: 6:39 31 29 27 29 29
A solid, but uneven tempo run this morning. I had a difficult time finding and staying in that 6:30-:35/mi pace range. I think it came from a combination of factors: not knowing the course and distance markers (I just ran 5mi out and back), the very high humidity this morning, running the workout solo, not having any fuel during the run, etc. I kept starting each tempo mile in the 6:20-:25 pace range and then slowing down, or starting in the 6:40-:45 pace range and speeding up. It seemed I was always yo-yoing back and forth. The lack of Gatorade during the run also got to me during the 6th tempo mile, when the effort went from "comfortably hard" to just "hard." Still, I felt great on the cooldown and recovered quickly afterward. Which was good, since I fit in a walk of the Cape May Zoo, a walk to the beach and back, and a walk to boardwalk and back at night!
Saturday, July 6th:
5:55am, 73 degrees, 90%, 0-5mph. Avalon. Nike Pegasus 29 USATF.
9mi easy - (7:52)
Ran with Steve this morning in Avalon. Great change of scenery and pace from yesterday. The entire run was in the shade along a flat stretch of wide road that had a bike path for bikers and runners on the side. An occasional cooling breeze from the ocean also helped. The run flew by quickly as we just chatted away. Very steady splits (7:47-8:06).
Sunday, July 7th:
6:30am, 80 degrees, 80%, 0-5mph. Moorestown. Adidas Supernova Glide 5.
10mi total - (7:22): 7mi easy @ 7:34/mi avg, 3mi steady @ 6:54/mi avg
Another warm, humid morning. Altered my original plan of 10mi steady at 7:00-:10/mi pace because of the conditions and ran a faster finish instead. Thankfully I had JP to keep me company for the first 7 miles - he was also kind enough to drop some Gatorade and ice around 4.75mi, which kept the second half of the run comfortable. I was happy with how I felt at the finish - warm, but still running strong with extra fuel in the tank.
Weekly Total: 58 miles
A very successful second week. All three workouts went well given the conditions. I feel myself getting back into racing shape again. I don't think the conditions will be great this Tuesday night, but I hope to run faster than I did 4 weeks ago at the Cooper River Loop, which will also give me some feedback about how I am progressing.
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