Fall 2013 Base Training, Week 5

Monday, October 21st:

5:30am, 42 degrees, 90%, calm.  Kilmer Loop.  Adidas Adizero Boston 3.

6mi easy - (7:55)

Slow first mile (8:27), cruised after that.

Tuesday, October 22nd:

5:00am, 48 degrees, 95%, calm.  Maple Shade Loop - Maple Ave. out-back.  Saucony Cortana 3.

10mi total - 1mi warmup, 8mi moderate (6:54/avg), 1mi cooldown

Was in absolute cruise control this workout.  Every moderate mile was between 6:52-:55 - was just locked into the pace.  Felt very smooth and relaxed, even on the two rolling sections.  Great run.

Wednesday, October 23rd:

8:00pm, 48 degrees, 55%, 5-10mph.  Valley Run - New York Ave.  Adidas Supernova Glide 5.

6mi easy/recovery - (7:50)

Cruise control again.  Felt much, much easier than this pace.  Great rhythm.

Thursday, October 24th:

8:10pm, 44 degrees, 50%, 5-10mph.  Maple Shade Loop (M).  Adidas Adizero Boston 3.

6mi easy - (7:45)

Even easier than last night.  Just feeling invincible right now (knock wood!).  Really enjoying running this week, which is carrying over into the rest of my life.  Life is good. :)

Friday, October 25th:

4:50am, 38 degrees, 70%, 5-10mph.  Haddonfield.  Saucony Cortana 3.

8.5mi total - 2mi+ warmup, 8x Triple Hill Hard (51 48 47 48 46 46 46 45) w/3:30 recovery jogs, 2mi- cooldown.

I usually don't destroy myself in workouts but that's how I felt at the end today.  Probably should have kept the repeats around :48-50 each, but I got overzealous on the second half.  Had to really empty the tank on the last two and was just completely decimated on the cooldown.  I am sure some of the lack of energy had to do with the quick turnaround from last night and the little sleep I got.  Frankie's home sick today so I wanted to get in the workout before the day went by me and I lost my chance.  Will definitely stick to a nice recovery run tomorrow.

Saturday, October 26th:

7:30am, 37 degrees, 74%, calm.  Moorestown.  Adidas Supernova Glide 5.

7mi recovery - (8:29): 2mi warmup, 4mi@~8:00/mi, 1mi cooldown

Joined Stilley and Stelmaski for a shorter pace run as part of their taper for NYC.  Great having their company on a beautiful, crisp fall morning.  Just what the doctor ordered for today after yesterday's hill session.

Sunday, October 27th:

6:45am, 43 degrees, 66%, 5-10mph.  Maple Shade Loop (S+).  Nike Pegasus 29 USATF.

5.5mi easy - (7:40)

Practiced running tall with a quicker turnover.  Very smooth and effortless today.

Weekly Total: 49 miles

Happy to get out all seven days!  Even better, no aches/pains/niggles and I am currently feeling very strong.  I hope I can keep this train rolling.