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.
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