Fall 2013 Base Training, Week 13

Monday, December 16th:

8:00pm, 24 degrees, 50%, 0-5mph.  Cherry Hill West Track.  Saucony Cortana 3.

9mi total - 2mi warmup, 4x100m strides, 6x800m (2:41 44 43 44 42 41) w/400m recovery jogs (2:07-:10), 2mi cooldown

I am not a big fan of racing workouts, but every now and then it is good to have to hurt REALLY badly, and to show the track who's really the boss.  I realized afterward that I had 14 miles in my legs from yesterday, which may have accounted for the feeling of a slower turnover.  Or, who knows, it could have been the 24 DEGREE WEATHER!

Regardless, I was feeling this workout after the 3rd interval, and really had to fight hard each step of the way.  I thought I was cooked after the 5th interval, but somehow I mustered the fight to run the last one even faster.  I really left it out on the track tonight.  This is one of those workouts that I will look back on either as a stepping stone for taking things to the next level, or with the hindsight of second-guessing my foolish recklessness.  Tonight, I just want to admire my tenacity. :)

Tuesday, December 17th:

6:45pm, 28 degrees, 82%, 0-5mph.  Maple Shade Loop (M).  Adidas Supernova Glide 5.

6mi recovery - (8:00)

Very smoothed and relaxed tonight.  Could have run faster if I wanted to, but after the last couple of days, I wisely held back.

Wednesday, December 18th:

7:45pm, 29 degrees, 63%, 5mph.  Hialeah - 2x Valley Run - Hialeah.  New Balance 1260v2.

9.5mi easy - (7:45)

Got stronger and stronger as the run progressed.  8:18/mi down to 7:31/mi.  Not sure where this energy is coming from right now, but I'll take it.

Thursday, December 19th:

6:25pm, 44 degrees, 56%, calm.  Maple Shade Loop (M).  New Balance 1260v2.

6.5mi easy - (7:50): including 4x :20 fast strides (5:00-:20/mi) afterward

Super, super smooth in the warmer temps tonight.  Really able to practice good form and drive on the strides.

Friday, December 20th:

5:10am, 38 degrees, 75%, 0-5mph.  3x CHW Loop.  Saucony Cortana 3.

10.5mi total - 1.75mi warmup, 4x:20 strides, 6mi @ goal marathon pace 6:21 (23 22 22 20 22 19), 1.75mi cooldown, 4x:20 strides

Pretty consistent running this morning.  Felt more relaxed and manageable for each 2 mile loop, and I took a gulp of Gatorade after each loop as well.  About 1/4mi into the last mile of the tempo, I was running 6:27/mi pace which caused me to press a little.  The next thing I knew, I was working too hard and averaging 6:15/mi through 1k, meaning I picked up the pace to low 6:00s -  probably why I was starting to feel it.  Next time, I'll just continue to keep the same effort and not worry if my splits are off a little.  I have to keep remembering that on race day, it is more important to keep the relaxed "feeling" of marathon pace than the actual split.  Still very pleased for another solo early morning effort.

10:40am, 45 degrees, 65%, 5-10mph.  2x Neighborhood Loop.  Nike Pegasus 29 USATF.

4mi recovery - (8:13)

Nice, slow jaunt around the neighborhood.  First run with no hat or gloves in awhile.  It's amazing how much energy the sun really gives you. :)

Saturday, December 21st:

7:00am, 47 degrees, 85%, 0-5mph.  Moorestown.  New Balance 1260v2.

11.5mi easy - (7:31): including 4x :20 strides (5:20-:40/mi) afterward

Casual group run with Tom, Colleen, and Jamie.  Just stayed tucked behind the two big guys most of the run and let the time disappear.  Felt surprisingly spry on the strides after that amount of time on my feet.

Sunday, December 22nd:

7:00am, 65-70 degrees, 85-75%, 15-25mph.  3x Tavistock Loop.  Adidas Adizero Boston 3.

15mi total - 3mi warmup, 10mi cutdown (7:35 24 14 04 6:53 46 32 24 17 04), 2mi cooldown

Today’s cutdown effort was another tough one because of the unseasonably warm and windy conditions.  I also did it on a rolling 5mi loop course.  For the record, Mile 9 (net uphill and into the headwind) and Mile 10 (net downhill and with the tailwind) were roughly the same effort – which was pretty much me emptying the tank. :) 

Weekly Total: 72 miles

I wasn’t afraid to push the envelope a little this week since next week will be my down week (45-50 miles total with no formal workouts).  But man, I am wiped right now!