Monday, October 28th:
5:25am, 35 degrees, 85%, calm. 2x CHW Loop. Adidas Adizero Boston 3.
8mi total - 2mi warmup, 14x 1:00 "on"/1:00 "off" (5:57-:35/8:08-7:40) 6:38/mi avg for 4.29mi, 1.71 mi cd
Eased my way into the workout, found a nice groove from repeats 4-11, then found myself working on the last 3 or so both during the "on" and "off" segments. A nice alternative to getting 4mi+ in just above marathon pace. A nice off-season workout.
Tuesday, October 29th:
7:30pm, 50 degrees, 72%, 5mph. Cherry Hill-Merchantville Loop. Adidas Supernova Glide 5.
5.5mi easy/recovery - (7:57)
Both of my shins were a little sore after yesterday's fartlek. Ambled along at an extra easy pace. My splits turned out to be surprisingly even. I did experience a brief right side stitch at about the 2mi mark, but it went away within .5mi. Quicker turnover with more arm action the last .5mi.
Wednesday, October 30th:
8:00pm, 56 degrees, 85%, 0-5mph. Maple Ave - back. Nike Pegasus 29 USATF.
7.5mi easy - (7:51): including 4x :20 strides mile race pace at the end
Shins still a little sore at the start of the run, so I eased into the pace before getting into a rhythm after the turnaround at Mickey D's. Opened up a little more on the strides than I have been, running around 4:45-5:00/mi pace. Felt good to move that quickly again.
Thursday, October 31st:
7:20pm, 65 degrees, 75%, 5-10mph. Reverse Kilmer Loop. Nike Pegasus 29 USATF.
6mi easy - (7:39)
Pretty ordinary easy run the first 4mi before really feeling good the last 2mi. I picked up the pace while the effort felt more relaxed - finished around 7:15 pace the last 1mi+.
Friday, November 1st:
5:10am, 69 degrees, 77%, 23-32mph(!). Home - Tavistock Loop (S) - Home. Adidas Adizero Tempo 4.
10mi easy - (7:54): headwind out, tailwind back (8:27 09 00 00 7:52 35 42 45 42 50)
Super gusty weather this morning! Also unusually warm and humid for a November early AM run. I didn't even try to force the pace. Started very easy, just stayed relaxed into the headwind, and then gathered momentum with the tailwind at the turnaround. Legs were kind of heavy and tired at the end, mostly due to the quick turnaround from last night. Happy to get this kind of run in early and be done with it for the day so I can recover from Halloween!
Saturday, November 2nd:
7:55am, 53 degrees, 85%, calm. Robin's house - Maple Ave bridge and back.
8mi easy - (7:47)
Cruising on a picturesque fall morning. Felt primed after 5 miles and gradually opened up over the last mile, running around 7:15-:20.
Sunday, November 3rd:
5:00am, 47 degrees, 73%, 5-15mph. Home-Tavistock Loop-Home. Saucony Cortana 3.
11mi total - 1mi warmup, 9mi moderate (6:55/mi average), 1mi cooldown
Felt very smooth on the way out, perhaps because I wasn't aware I had a slight tailwind pushing me along. Had to increase the effort somewhat on the way back into the headwind, but still remained fairly steady. Legs started to get heavy the last mile or so. Practiced taking about 2oz of Gatorade at a time at 3.5/7.5/10 miles, and took a Gu at 6.5 miles. No fueling issues whatsoever.
Weekly Total: 56 miles
Wow, after my 4 day funk a few weeks ago, blink and I am now at 17 days in a row of running! I am glad that my fitness is there, but I am even happier how much I am loving it right now.
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