Broad Street 2014 Training Plan, Week 2

Monday, February 10th:

5:15am, Treadmill, 1.0% incline.  Mizuno Wave Rider 17.

6mi (49:41) (8:17/mi)

Easy recovery run after this weekend.  I also had a great 70 minute massage yesterday afternoon, which left me a little sore.  Felt great by the end of the run, though, running 8:00/mi the last mile.

Tuesday, February 11th:

5:10am, Treadmill, 1.0% incline.  Mizuno Wave Rider 17.

7mi (55:29) (7:56/mi)

Did the same exact progression as last Thursday: 7.0-7.3 for Mile 1, 7.4-7.9 Miles 2-7.  Smooth.

Wednesday, February 12th:

7:45pm/9:00pm, Treadmill, 1.0% incline.  Mizuno Wave Rider 17.

4mi (32:01) (8:00/mi) - 2mi warmup (16:02) 7.0-8.0mph increasing 0.1mph every 1:30, 2mi cooldown (15:59) 8.0-7.0mph decreasing 0.1mph every 1:30

8:10pm, Treadmill, 0.5% incline.  Adidas Adios Boost.

6.25mi (40:14) - 5x1mi (5:50 46 43 43 41) w/.25mi slow jogs (2:18), (10.3, 10.4, 10.5, 10.5, 10.5/10.6mph) and (6.0/7.0mph)

Solid, solid workout tonight.  Felt pretty controlled and relaxed for the first one, but I could really feel the effort as I hit that 10.5mph on the 3rd rep.  Pretty tired after the 4th one, but gathered my energy and actually increased the pace halfway through the 5th rep to finish strong.  I like how I divided each .25mi recovery into two segments (.125mi @ 6.0mph, .125mi @ 7.0mph) as it allowed me to recover and then lead into the next rep.  It's really amazing how you sometimes think you aren't able to sustain a pace, but the constant buzzing of the treadmill forces you to keep up, stay mentally strong, and then re-establish the right feel.  I can't help but think these treadmill workouts will only continue to improve my mental strength for racing.  At times I feel like a lab rat - but a very fit, fast lab rat. :)

Thursday, February 13th:

6:50am, Treadmill, 1.0% incline.  Mizuno Wave Rider 17.

6.75mi (55:28) (8:13/mi)

Easy recovery run.  Random progression from 6.7-7.7mph. 

2:15pm, Treadmill, 1.0% incline.  Mizuno Wave Rider 17.

4mi (32:00) (8:00/mi)

Steady 7.5mph the whole way.  Listened to Linkin Park on my Nook.  For once, the time flew by. :)

Friday, February 14th:

4:40am, Treadmill, 1.0% incline.  Mizuno Wave Rider 17.

7mi (55:29) (7:56/mi)

Did the same exact progression as Tuesday: 7.0-7.3 for Mile 1, 7.4-7.9 Miles 2-7.  Got into the groove after mile 5.  I just realized I have run 28 miles on a treadmill in the last 34 hours.  Spring has GOT to get here soon!

Saturday, February 15th:

6:30am, 30 degrees, 80%, 5-10mph.  Moorestown.  Saucony Cortana 3.

15mi (1:47:22): 5mi easy (8:07) into 10mi cutdown (7:28 19 07 6:58 46 34 27 16 06 5:48)

Another breakthrough workout for me - not because of the overall pace average, but in my ability to close around 10k pace at the end of a 15mi long run.  Still had some left in the tank, too.  Thankfully, I had Jamie and Keith with me for the first 11mi - they helped share the work, made the time pass quickly, and essentially reduced the difficult solo section into a mere 4mi tempo run.  Each time I dropped the pace, I wasn't sure how many more gears I would have - but each time, I would establish the rhythm within a 1/2mi and find out I had even more in the tank.  The last mile had a couple tricky footing sections, and one point where I had to make a complete 180 degree turn.  Probably could have touched 5:40 if I wanted to.  I am really excited where my fitness is at right now.  I hope I get decent conditions again in a couple weeks when I jump in a 10K, with the hope of taking down another PR there (35:57).

Sunday, February 16th:

7:00am, 20 degrees, 52%, 10-15mph.  MRC to Maple Ave to Haddonfield Rd and back. 

8.75mi (1:08:30) (7:49/mi)

Comfortable pace group run in the cold.  Started with Colleen, Steve, JP, Jamie, Joe Halin, and Brad.  Jamie and I turned around when we got to Haddonfield Rd and headed back together.  A bit cold, but we still kept a decent pace.  A few icy patches here and there made for occasional tricky footing.

2:25pm, Treadmill, 1.0% incline.  Mizuno Wave Rider 17.

3mi (25:30) (8:30/mi) - random progression 6.5-7.8mph (9:06 8:30 7:54)

Very easy recovery run.  Goal was to shakeout some of the congestion from yesterday in anticipation of (hopefully) a long tempo interval session tomorrow.  We'll see how clear the track/roads are.

Weekly Total: 67.75 miles

Another great week.  Really nailed Wednesday's and Saturday's workouts.  Brimming with confidence right now, but cautious not to overstep that fine line between quality training and over-training.