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.
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