Fall 2013 Base Training, Week 7

Monday, November 4th:

Off.  Due for a day of rest.  A VERY LONG day at work sealed the deal. :)

Tuesday, November 5th:

8:00pm, 48 degrees, 76%, 0-5mph.  Hialeah-Kilmer-Valley Run-Hialeah-Neighborhood.  Adidas Adizero Boston 3.

10mi easy - (7:48)

Very consistent splits the entire way.  Solid run on a rolling course.

Wednesday, November 6th:

6:00pm, 57 degrees, 77%, 5-10mph.  4x Neighborhood Loop.  Saucony Cortana 3.

8mi total - 2mi warmup, 4x5:00 Threshold (5:55-:58/mi) w/:75 recovery jogs (7:47-8:10/mi), 2mi cooldown

Very nice threshold workout.  Ended up averaging 6:15/mi overall for the 4 middle miles.  Felt pretty comfortable and relaxed the whole way.  

Thursday, November 7th:

5:40pm, 50 degrees, 62%, 10-15mph.  Maple Shade Loop (L).  Nike Pegasus 29 USATF.

7mi recovery - (8:18)

Felt so good to run this easy after yesterday's threshold workout.  Felt really rejuvenated at the end of the run.

Friday, November 8th:

4:45am, 40 degrees, 60%, 5-10mph.  Home-Tavistock (L+)-Garden State-Neighborhood.  Adidas Supernova Glide 5.

13mi easy - (7:47): w/8x100m strides after

Nice medium long run.  Gatorade at 3.6/7.9/10.4mi.  Although the overwhelming aroma of freshly baked cinnamon rolls wafting out of Panera Bread at mile 10 was cruel and unusual punishment.  Strides after were fast but controlled.

Saturday, November 9th:

5:30am, 33 degrees, 77%, 0-5mph.  Moorestown-Maple Ave out-and-back.  Nike Pegasus 29 USATF.

7mi recovery - (8:19): 2mi warmup, 4mi@7:51/mi, 1mi cooldown

Paced Larry's 3:20-:30 marathoners for one of their last tempo workouts before the Philly Marathon next weekend.  Supremely comfortable and relaxed this morning, although the first mile or so was a bit chilly.  Felt light on my feet with a quicker turnover today.

Sunday, November 10th:

6:00am, 40 degrees, 76%, 5mph.  Moorestown.  Adidas Adizero Boston 3.

9mi easy (7:33) - 3mi warmup, 5mi moderate progression (7:09 02 6:56 51 45), 1mi cooldown

Paced Steve for one of his last workouts before Philly next weekend.  Felt great this morning - temps were just enough warmer than yesterday to feel comfortable from the start.  Steve looked great - we both had to hold back the last two miles of the progression because the effort was feeling easy.  Great way to end the week.

Weekly Total: 54 miles


I didn’t get in my planned 60 miles since I took a needed rest day on Monday, but I got in my own two quality sessions (threshold workout and medium long run) and then acted as a pacer for two others.  A very gratifying week overall.  Whether I am working on my own running goals or helping others achieve theirs, it feels great to just do my part.