Monday, September 30th:
5:30am, 52 degrees, 88%, calm. Maple Shade Loop (S). Saucony Cortana 3.
5mi easy - (7:40)
Very light on my feet this morning. Couple miles in the 7:20s in there. Feeling stronger each day.
Tuesday, October 1st:
Off. Really run down. Think I might have a head cold. Taken time off again until I feel better.
Wednesday, October 2nd:
8:30pm, 73 degrees, 68%, calm. Maple Shade Loop (S). Adidas Adizero Boston 3.
5mi easy - (7:24)
Turns out I had a complete 180 from this morning. Thought I was going to take the day off again, but I felt better this evening and went out for a spectacular run where I just had it from the first step. We'll see what tomorrow brings. :)
Thursday, October 3rd:
5:15am, 61 degrees, 92%, calm. Maple Ave - back. Nike Pegasus 29 USATF.
5mi easy - (7:55)
Slow first mile, then found a pretty good rhythm helping pace Larry's group for their tempo run. Strong last mile.
Friday, October 4th:
5:20am, 62 degrees, 96%, calm. Hialeah-Kilmer-Chapel. Adidas Supernova Glide 5.
7mi easy - (7:45): 1mi warmup 8:28, 7:53 7:39 7:35 7:22 7:22, 1mi cooldown 7:53
Exquisite running by effort today. I didn't look at my watch until almost the 6mi mark. I didn't plan on picking up the pace every mile the way I did, I just let it naturally happen, staying relaxed and focused on form. Was really clicking on the rolling sections, especially mile 5 and 6. Just a fantastic feeling to knock out a run like this.
Saturday, October 5th:
5:25am, 68 degrees, 88%, calm. Tavistock Loop +. Adidas Adizero Boston 3.
5mi easy - (7:29)
It's like I can't do any wrong this week. So effortless. I just gobbled up the hills in Tavistock this morning and it all felt like a warm up jog.
Sunday, October 6th:
7:00am, 66, 100%, 5mph. Moorestown. Adidas Adizero Boston 3.
8mi very easy - (8:07)
Ran with Steve as part of his long run. Then I hopped on my bike and rode ~9mi more with him. The slower running pace felt ridiculously easy today, like a recovery pace. It's just so amazing to me how strong I feel right now. Steve looks really fit, and I wouldn't be surprised to see him scare 3 hours in Philly next month. It's awesome to see the newer team members doing so well.
Weekly Total: 35 miles
Nothing fancy, but man did I feel super great all week. I plan on starting to add sprinkles of quality (hill sprints, moderate running) next week.
Monday, September 30, 2013
Thursday, September 26, 2013
Fall 2013 Base Training, Week 1
Thursday, September 26th:
5:30am, 54 degrees, 86%, calm. Maple Ave. out-and-back. Adidas Supernova Glide 5.
4.5mi easy - (8:15)
Nice first run back. Caught up with two of Larry's groups for their tempo runs. Ran miles 2 and 3 ~7:40 with Erin/Michele, ran mile 4 with Larry and crew ~9:00. The rest was very easy running. No kinks in the armor and the breathing was very easy the whole way. Mild calf tightness afterward, which is to be expected. Weather was just perfect.
Friday, September 27th:
5:15am, 56 degrees, 93%, calm. Hialeah-CH Blvd Loop. Nike Pegasus 29 USATF.
4.5mi easy - (7:57)
So, so smooth this morning. It's like I never missed a beat.
Saturday, September 28th:
5:00am, 54 degrees, 93%, 0-5mph. Moorestown. Adidas Supernova Glide 5.
7mi recovery - (8:37): 1mi@9:55, 6mi@8:20s
Paced Larry's Group for the first part of their long run. Beautiful morning. Felt very strong today, although the easier pace was welcoming.
Sunday, September 29th:
6:00am, 52 degrees, 91%, calm. Tavistock Loop. Nike Pegasus 29 USATF.
5mi easy - (7:51)
These crisp fall mornings are just splendid. Another great run today. I let the pace come (progressed from 8:10-7:38) and handled all of the Tavistock hills well.
Weekly Total: 21 miles
Great first couple of days back. By yesterday, it was like I never even took a break. Also looking forward to a massage later this morning. Things are looking good!
5:30am, 54 degrees, 86%, calm. Maple Ave. out-and-back. Adidas Supernova Glide 5.
4.5mi easy - (8:15)
Nice first run back. Caught up with two of Larry's groups for their tempo runs. Ran miles 2 and 3 ~7:40 with Erin/Michele, ran mile 4 with Larry and crew ~9:00. The rest was very easy running. No kinks in the armor and the breathing was very easy the whole way. Mild calf tightness afterward, which is to be expected. Weather was just perfect.
Friday, September 27th:
5:15am, 56 degrees, 93%, calm. Hialeah-CH Blvd Loop. Nike Pegasus 29 USATF.
4.5mi easy - (7:57)
So, so smooth this morning. It's like I never missed a beat.
Saturday, September 28th:
5:00am, 54 degrees, 93%, 0-5mph. Moorestown. Adidas Supernova Glide 5.
7mi recovery - (8:37): 1mi@9:55, 6mi@8:20s
Paced Larry's Group for the first part of their long run. Beautiful morning. Felt very strong today, although the easier pace was welcoming.
Sunday, September 29th:
6:00am, 52 degrees, 91%, calm. Tavistock Loop. Nike Pegasus 29 USATF.
5mi easy - (7:51)
These crisp fall mornings are just splendid. Another great run today. I let the pace come (progressed from 8:10-7:38) and handled all of the Tavistock hills well.
Weekly Total: 21 miles
Great first couple of days back. By yesterday, it was like I never even took a break. Also looking forward to a massage later this morning. Things are looking good!
Monday, September 9, 2013
Philadelphia Distance Run Training, Week 12
Monday, September 9th:
5:25am, 57 degrees, 63%, 0-5mph. Kilmer Loop. Adidas Supernova Glide 5.
6mi easy - (8:13)
Didn't check watch again. Focused on staying relaxed and focused. Felt smooth the entire run.
Tuesday, September 10th:
5:15am, 68 degrees, 92%, 0-5mph. Maple Shade Loop (S). Saucony Cortana 3.
5mi total - 2mi warmup (8:24), 1mi~HMP (6:05), 2mi cooldown (8:15)
I am not sure if it was the humidity or the classic taper-effect, but I felt super sluggish today. I also think that doing the run continuously without stopping and doing some strides before the HMP mile didn't help either. Not fretting - the weather is supposed to improve by week's end and I am sure I will feel sharper by then.
Wednesday, September 11th:
5:10am, 74 degrees, 89%, 5mph. Neighborhood. Nike Pegasus 29 USATF.
4.5mi easy - (7:42): including 4x strides after
Today was a complete 180 from yesterday. Temps went up but I felt SO much better and smooth. Was locked into 7:30s after the first mile. Strides were very controlled. One of those days where I felt like I could just roll endlessly. Maybe this whole taper thing is working after all. :)
Thursday, September 12th:
5:50am, 69 degrees, 74%, 5-10mph. Oakbrook, IL. Saucony Cortana 3.
4.5 mi total - 2mi warmup (7:56), 4x strides, .5miHMP (2:59), 1.5mi cooldown (7:50)
Just marvelous running this morning! In Chicago for a dental convention, so I was able to sleep well on a comfy bed, take my time waking up in the morning, stroll to Mickey D's for some coffee beforehand, and then just cruise along the industrial park. Settled into the pace much, much easier than Tuesday, and then enjoyed 10 minutes of aqua jogging in the hotel pool afterward. Great visualization and deep breathing exercises as well. First time this week I feel totally ready.
Friday, September 13th:
Rest.
Saturday, September 14th:
8:30am, 59 degrees, 62%, 5-10mph. Neighborhood. Nike Pegasus 29 USATF.
4mi easy - (7:22): including 4x strides after
I feel like an artist at the top of his craft. Today was the day that EVERYTHING came together - form, breathing, visualization, confidence, positive thinking. Today was just a test drive in low gear. Tomorrow I will make it happen.
Sunday, September 15th:
7:30am, 56-61 degrees, 70-56%, 0-5mph. Philadelphia. Saucony Cortana 3.
15mi total - 1.9mi easy (including 4x strides), Philadelphia Distance Run in 1:19:57 (6:06/mi).
Some race splits:
3mi - 17:48 (5:56/mi)
3mi - 18:06 (6:02/mi)
3mi - 18:12 (6:04/mi)
1mi - 6:08 (10mi - 1:00:14)
5k - 19:43 (6:22/mi)
An absolutely beautiful morning for running! My original goal at the start of the cycle was to break 1:20:00. My stretch goal today was 1:18:00-1:19:00, so to give myself a realistic shot at the stretch goal, I went out aggressively. I realized at the 3mi mark that I could not sustain that pace for the entire way, so I backed into a more comfortable pace and settled in for about the next 6mi in that 6:00-:05/mi range. I got to 10mi on pace for a 1:18:50 finishing time, but I was HURTING.
I tried my best to stay focused and loose, relax my breathing, work on form, repeat my mantras, etc., but once I lost the rhythm and started working hard (and watched runner after runner pass me by) I just couldn't get it back. When I finally saw the clock at the 13mi mark, I knew I would have to sprint to break 1:20:00, so I gave it everything I had left, which thankfully was just enough.
I am very happy overall, both with today's race and the cycle as a whole. I trained smartly, stayed healthy, and gave myself a shot today to think big. I would have liked to run a smarter and slightly faster race today, but you don't know unless you try, and in the end I gave it everything I had. And now I can build on it.
For the short term, I'll now take a 10 day break to recover and re-energize, both physically and mentally. For the long term, now that I am officially in the 1:19:XX bracket for the half marathon, wouldn't it be great to be in the 2:49:XX bracket for the marathon this spring? Never hurts to keep dreaming...
5:25am, 57 degrees, 63%, 0-5mph. Kilmer Loop. Adidas Supernova Glide 5.
6mi easy - (8:13)
Didn't check watch again. Focused on staying relaxed and focused. Felt smooth the entire run.
Tuesday, September 10th:
5:15am, 68 degrees, 92%, 0-5mph. Maple Shade Loop (S). Saucony Cortana 3.
5mi total - 2mi warmup (8:24), 1mi~HMP (6:05), 2mi cooldown (8:15)
I am not sure if it was the humidity or the classic taper-effect, but I felt super sluggish today. I also think that doing the run continuously without stopping and doing some strides before the HMP mile didn't help either. Not fretting - the weather is supposed to improve by week's end and I am sure I will feel sharper by then.
Wednesday, September 11th:
5:10am, 74 degrees, 89%, 5mph. Neighborhood. Nike Pegasus 29 USATF.
4.5mi easy - (7:42): including 4x strides after
Today was a complete 180 from yesterday. Temps went up but I felt SO much better and smooth. Was locked into 7:30s after the first mile. Strides were very controlled. One of those days where I felt like I could just roll endlessly. Maybe this whole taper thing is working after all. :)
Thursday, September 12th:
5:50am, 69 degrees, 74%, 5-10mph. Oakbrook, IL. Saucony Cortana 3.
4.5 mi total - 2mi warmup (7:56), 4x strides, .5miHMP (2:59), 1.5mi cooldown (7:50)
Just marvelous running this morning! In Chicago for a dental convention, so I was able to sleep well on a comfy bed, take my time waking up in the morning, stroll to Mickey D's for some coffee beforehand, and then just cruise along the industrial park. Settled into the pace much, much easier than Tuesday, and then enjoyed 10 minutes of aqua jogging in the hotel pool afterward. Great visualization and deep breathing exercises as well. First time this week I feel totally ready.
Friday, September 13th:
Rest.
Saturday, September 14th:
8:30am, 59 degrees, 62%, 5-10mph. Neighborhood. Nike Pegasus 29 USATF.
4mi easy - (7:22): including 4x strides after
I feel like an artist at the top of his craft. Today was the day that EVERYTHING came together - form, breathing, visualization, confidence, positive thinking. Today was just a test drive in low gear. Tomorrow I will make it happen.
Sunday, September 15th:
7:30am, 56-61 degrees, 70-56%, 0-5mph. Philadelphia. Saucony Cortana 3.
15mi total - 1.9mi easy (including 4x strides), Philadelphia Distance Run in 1:19:57 (6:06/mi).
Some race splits:
3mi - 17:48 (5:56/mi)
3mi - 18:06 (6:02/mi)
3mi - 18:12 (6:04/mi)
1mi - 6:08 (10mi - 1:00:14)
5k - 19:43 (6:22/mi)
An absolutely beautiful morning for running! My original goal at the start of the cycle was to break 1:20:00. My stretch goal today was 1:18:00-1:19:00, so to give myself a realistic shot at the stretch goal, I went out aggressively. I realized at the 3mi mark that I could not sustain that pace for the entire way, so I backed into a more comfortable pace and settled in for about the next 6mi in that 6:00-:05/mi range. I got to 10mi on pace for a 1:18:50 finishing time, but I was HURTING.
I tried my best to stay focused and loose, relax my breathing, work on form, repeat my mantras, etc., but once I lost the rhythm and started working hard (and watched runner after runner pass me by) I just couldn't get it back. When I finally saw the clock at the 13mi mark, I knew I would have to sprint to break 1:20:00, so I gave it everything I had left, which thankfully was just enough.
I am very happy overall, both with today's race and the cycle as a whole. I trained smartly, stayed healthy, and gave myself a shot today to think big. I would have liked to run a smarter and slightly faster race today, but you don't know unless you try, and in the end I gave it everything I had. And now I can build on it.
For the short term, I'll now take a 10 day break to recover and re-energize, both physically and mentally. For the long term, now that I am officially in the 1:19:XX bracket for the half marathon, wouldn't it be great to be in the 2:49:XX bracket for the marathon this spring? Never hurts to keep dreaming...
Monday, September 2, 2013
Philadelphia Distance Run Training, Week 11
Monday, September 2nd:
8:25am, 75 degrees, 90%, calm. Cinnaminson. Adidas Supernova Glide 5, Adidas Adizero Tempo 4.
7.5mi total: 2mi warmup, 4x strides, 5K in 17:24 (8:35, 8:49), 2mi cooldown
Warm, muggy morning. Did a very slow jog to warmup (8:27/mi) but I was still pouring with sweat before the race started. I took the first 1/4-1/2mi very comfortably, slowly moving up from about 20th to 5th place. Settled into a rhythm and held my position until the turnaround point. The pack of 4 runners ahead of me slowly put some distance on me over the next mile, except for one guy who started to fade. I passed him with about 1/2mi to go and focused on the runners ahead, trying to run faster, not harder. I had a little bit of a kick left in me over the last 150 meters or so, but overall raced about as hard as I could in those conditions and I don't think I could have improved my position any (3rd place was 17:12). I was happy that my splits were pretty consistent giving how tired I felt for most of the second half. I fought hard. I definitely think HM pace should feel more comfortable after that effort.
Tuesday, September 3rd:
Rest. Right shin was a little sore after yesterday's race.
Wednesday, September 4th:
5:00am, 64 degrees, 75%, 5-10mph. Kilmer Loop. Nike Pegasus 29 USATF.
6mi easy - (8:05)
Little cooler this morning which felt nice. Found the groove last 2 miles.
Thursday, September 5th:
5:00am, 64 degrees, 78%, calm. Maple Ave. out-and-back. Adidas Supernova Glide 5.
6mi easy - (7:57)
Got progressively stronger throughout the run. Felt exceptionally strong the last two miles again.
Friday, September 6th:
6:00am, 54 degrees, 72%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
8mi easy - (7:39): 2:00 jog, 4x strides, 7mi easy, 4x strides
Wow, what a pleasant difference with the weather! Just settled behind Tom and Sue for most of the run as the hour or so flew by. Strides before and after felt great.
Saturday, September 7th:
7:00am, 56-62 degrees, 75-63% humidity, calm. Kelly Drive-MLK Drive loop. Saucony Cortana 3.
11.5mi total - 2mi warmup (8:07), 4x strides, 2x3mi ~HMP (18:01, 17:54) w/1mi recovery jog (7:51), 2mi cooldown (8:09).
Last workout of the cycle before next weekend's goal race. The workout didn't go perfectly, and initially I wasn't sure what to make of it, but on reflection I am very happy with how it unfolded. Started off slow - went through the first mile in ~6:05, even though it felt faster. Couldn't quite find a comfortable rhythm for the entire first 3mi interval - I kept yo-yoing anywhere from 5:52-6:10/mi pace, and I finished the first rep rather tired making up some time over the last 1/4mi to try to hit the 18:00 rep goal.
Right after I finished that first rep, I didn't think I would be able to run another one as fast. I was breathing harder than I wanted to and feeling a little lethargic. But then I got a Gu in me, shook out the rust over that mile recovery, and then started the second rep feeling more refreshed. Initially, I was again slow - went through the first 1k in ~6:09/mi pace and figured I would just relax and try to run "comfortably fast" for the rest of the rep. THAT'S when I hit my rhythm, progressively getting faster over the entire interval and finishing really strong in front of the Art Museum with tons left in the tank, feeling like I had another 3mi interval in me.
I am glad I got to experience today what it feels like to not feel right early on, only to later hit a rhythm and comfortably pick up the pace. Sort of the same thing that happened to me during the Gettysburg Marathon in April. I now know that I don't need to panic if I give up some time early on - I will trust that I can eventually hit that zone and lock into that 6:00/mi pace.
Realistically, I think sub-1:20:00 is the bag, even if I got out hard and blow up over the last 5k. I am pretty confident I can hold things together at a respectable pace, even if my form starts to fall apart. I would be VERY happy if I break 1:19:00. Anything else is just gravy. If I get a perfect day and am able to run the race of my life, I think sub 1:18:00 is possible. But I think the smartest plan is the run the first 5K in that 6:00-6:05/mi zone, and then try to lock into ~6:00/mi pace until the 10mi mark. At that point, it's pedal to the medal with whatever I got left.
The hay is in the barn. Now it's just the waiting game, and taking care of all the small things.
Sunday, September 8th:
8:05am, 68 degrees, 76%, 0-5mph. Kings Hwy-Pearl Croft-Pennypacker. Nike Pegasus 29 USATF.
6mi recovery - (8:13)
Didn't check my watch during the run, just ran according to feel. Felt stronger as the run progressed, practicing visualization/relaxation techniques. It's amazing to think that every run between now and next Sunday will be as short or shorter than this one. :)
Weekly Total: 45 miles
The hay is in the barn. A week from now should be one exciting day!
8:25am, 75 degrees, 90%, calm. Cinnaminson. Adidas Supernova Glide 5, Adidas Adizero Tempo 4.
7.5mi total: 2mi warmup, 4x strides, 5K in 17:24 (8:35, 8:49), 2mi cooldown
Warm, muggy morning. Did a very slow jog to warmup (8:27/mi) but I was still pouring with sweat before the race started. I took the first 1/4-1/2mi very comfortably, slowly moving up from about 20th to 5th place. Settled into a rhythm and held my position until the turnaround point. The pack of 4 runners ahead of me slowly put some distance on me over the next mile, except for one guy who started to fade. I passed him with about 1/2mi to go and focused on the runners ahead, trying to run faster, not harder. I had a little bit of a kick left in me over the last 150 meters or so, but overall raced about as hard as I could in those conditions and I don't think I could have improved my position any (3rd place was 17:12). I was happy that my splits were pretty consistent giving how tired I felt for most of the second half. I fought hard. I definitely think HM pace should feel more comfortable after that effort.
Tuesday, September 3rd:
Rest. Right shin was a little sore after yesterday's race.
Wednesday, September 4th:
5:00am, 64 degrees, 75%, 5-10mph. Kilmer Loop. Nike Pegasus 29 USATF.
6mi easy - (8:05)
Little cooler this morning which felt nice. Found the groove last 2 miles.
Thursday, September 5th:
5:00am, 64 degrees, 78%, calm. Maple Ave. out-and-back. Adidas Supernova Glide 5.
6mi easy - (7:57)
Got progressively stronger throughout the run. Felt exceptionally strong the last two miles again.
Friday, September 6th:
6:00am, 54 degrees, 72%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
8mi easy - (7:39): 2:00 jog, 4x strides, 7mi easy, 4x strides
Wow, what a pleasant difference with the weather! Just settled behind Tom and Sue for most of the run as the hour or so flew by. Strides before and after felt great.
Saturday, September 7th:
7:00am, 56-62 degrees, 75-63% humidity, calm. Kelly Drive-MLK Drive loop. Saucony Cortana 3.
11.5mi total - 2mi warmup (8:07), 4x strides, 2x3mi ~HMP (18:01, 17:54) w/1mi recovery jog (7:51), 2mi cooldown (8:09).
Last workout of the cycle before next weekend's goal race. The workout didn't go perfectly, and initially I wasn't sure what to make of it, but on reflection I am very happy with how it unfolded. Started off slow - went through the first mile in ~6:05, even though it felt faster. Couldn't quite find a comfortable rhythm for the entire first 3mi interval - I kept yo-yoing anywhere from 5:52-6:10/mi pace, and I finished the first rep rather tired making up some time over the last 1/4mi to try to hit the 18:00 rep goal.
Right after I finished that first rep, I didn't think I would be able to run another one as fast. I was breathing harder than I wanted to and feeling a little lethargic. But then I got a Gu in me, shook out the rust over that mile recovery, and then started the second rep feeling more refreshed. Initially, I was again slow - went through the first 1k in ~6:09/mi pace and figured I would just relax and try to run "comfortably fast" for the rest of the rep. THAT'S when I hit my rhythm, progressively getting faster over the entire interval and finishing really strong in front of the Art Museum with tons left in the tank, feeling like I had another 3mi interval in me.
I am glad I got to experience today what it feels like to not feel right early on, only to later hit a rhythm and comfortably pick up the pace. Sort of the same thing that happened to me during the Gettysburg Marathon in April. I now know that I don't need to panic if I give up some time early on - I will trust that I can eventually hit that zone and lock into that 6:00/mi pace.
Realistically, I think sub-1:20:00 is the bag, even if I got out hard and blow up over the last 5k. I am pretty confident I can hold things together at a respectable pace, even if my form starts to fall apart. I would be VERY happy if I break 1:19:00. Anything else is just gravy. If I get a perfect day and am able to run the race of my life, I think sub 1:18:00 is possible. But I think the smartest plan is the run the first 5K in that 6:00-6:05/mi zone, and then try to lock into ~6:00/mi pace until the 10mi mark. At that point, it's pedal to the medal with whatever I got left.
The hay is in the barn. Now it's just the waiting game, and taking care of all the small things.
Sunday, September 8th:
8:05am, 68 degrees, 76%, 0-5mph. Kings Hwy-Pearl Croft-Pennypacker. Nike Pegasus 29 USATF.
6mi recovery - (8:13)
Didn't check my watch during the run, just ran according to feel. Felt stronger as the run progressed, practicing visualization/relaxation techniques. It's amazing to think that every run between now and next Sunday will be as short or shorter than this one. :)
Weekly Total: 45 miles
The hay is in the barn. A week from now should be one exciting day!
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