Philadelphia Distance Run Training, Week 8

Monday, August 12th:

Rest.

Tuesday, August 13th:

4:30am, 72 degrees, 93%, 0-5mph.  Cherry Hill West Track.  Adidas Adizero Tempo 4.

10mi total - 2mi warmup (8:29), 2x100m strides (:20-21), 20x400m (85.4 avg) w/:30 jogs, 2mi cool down (8:33)

I am becoming afraid of my fitness.  I didn't really start to feel the workout until rep 13, and even then was able to lock into the pace each time.  I ran the last one fast (79.8) but not all-out, focusing on form and trying to kick into another gear every 100m.  My legs were very heavy on the cool down and I am sure I will be a little tired tomorrow.  Today, though, was a big confidence booster.

Wednesday, August 14th:

4:50am, 67 degrees, 58%, 10-15mph.  Hialeah-Kilmer-Neighborhood.  Adidas Supernova Glide 4.

8mi recovery - (8:17)

Wow, the temps really took a dive this morning and boy did it feel great!  Nice easy recovery run after yesterday's hard session.  Hit a patch between 4.5-6mi where I felt kinda tired but finished feeling good.

Thursday, August 15th:

5:00am, 58 degrees, 78%, 0-5mph.  Maple Ave out-and-back.  Adidas Supernova Glide 5.

8mi easy - (8:00)

Another beautiful starry morning.  Ran about 4mi easy by myself, 3mi easy with Larry's group for their tempo, and another mile easy solo.  Felt great today.  The weather is really helping me feel fresh.

Friday, August 16th:

6:00am, 61 degrees, 75%, 0-5mph.  Haddonfield.  Nike Pegasus 29 USATF.

14.5mi moderate (7:01): light jog, 4x strides, 14.25mi w/Denning

Gorgeous morning aided a picturesque run.  Felt very smooth and controlled the entire way.  Took a Gu at 4.5mi and 10.5mi, Gatorade at 7mi.  Last 1.25mi was around 6:50/mi pace.  Boss.

Saturday, August 17th:

5:40am, 55 degrees, 88%, 0-5mph.  Poland, Ohio.  Adidas Supernova Glide 5.

6mi easy - (7:51): 1mi warmup, 4mi@7:32-44, 1mi cooldown

Visiting Ohio for my brother's college graduation.  Found a nice residential neighborhood not far from the hotel and did a couple of out-and-backs in the cool early morning.  Felt very good considering yesterday's workout and 6.5 hour car ride.

Sunday, August 18th:

5:45am, 67 degrees, 73%, 0-5mph, light rain.  Kelly Drive Loop.  Nike Pegasus 29 USATF.

11.5mi total - 2mi warmup (8:19), 3x strides, 6x1mi HMP (6:03 04 01 02 5:59 49) w/.25mi jogs (2:01-:03), 1.7mi cooldown (8:27)

Another great workout.  I found myself working harder than I wanted to on the 4th interval, but then the last two were on cruise control.  The last interval finished on the last mile of the Distance Run course, so I practiced finishing faster,  not harder and staying relaxed.  Had tons left in the tank.  I am now getting really excited about the prospect of racing a 5k in a couple of weeks - I will finally get to unleash the dragon.

Weekly Total: 58 miles

It's all coming together.  I am supremely confident right now - just trying to hold back in workouts so I don't let it out too early.