Monday, March 31st:
Rest. Hadn't initially planned on the day off today, but I had a rough night of sleep and my quads were a little beat up from the fun pacing duties yesterday. I figured it made more sense to take the rest day today then Wednesday. Plan on being back on the saddle tomorrow. The start of a new month... :)
Tuesday, April 1st:
6:35pm, 58 degrees, 40%, 5mph. Hialeah-CH Blvd. New Balance 1260v2.
5mi (39:12) (7:50/mi)
Ran mostly easy with one .25mi surge up the CH Blvd Hill (:93). Felt kind of out of shape on this one, haha, but it's all good. It will all come back with time.
Wednesday, April 2nd:
5:30pm, 63 degrees, 47%, calm. Maple Shade Loop (S). Mizuno Wave Rider 17.
5mi (40:21) (8:05/mi)
Very lethargic with no real energy tonight. Caught myself even breathing a little during mile 4 (yikes!). This week is a nice dose of reality for me. Just being patient and letting it come back. It will start to feel easy again soon enough.
Thursday, April 3rd:
4:50am, Treadmill, 0.5% incline. Mizuno Wave Rider 17.
5mi (39:51) (7:58/mi): including 4x :20 strides after
Much, much smoother than last night. Randomly progressed from 7.0-7.7mph before hitting the strides at 9.0/10.0mph. A world of difference today. Very encouraging.
Friday, April 4th:
6:00am, Treadmill, 1.0% incline. Mizuno Wave Rider 17.
4mi (31:46) (7:57/mi)
My most satisfying run yet of the last two weeks. This one felt super easy. Slightly progressed each mile (8:05, 00, 7:54, 47). Felt like a real runner today.
11:30am, Treadmill, 1.0%-4.0% incline. Mizuno Wave Rider 17.
4mi (31:46) (7:57)
Same exact run as earlier, except I threw in 3x.25mi@4% incline with .25mi@1% incline "recovery." Again I felt very smooth, especially the last mile which was all at 1% incline.
Saturday, April 5th:
7:45am, 46 degrees, 75%, 5-15mph. 5x Neighborhood Loop. Mizuno Wave Rider 17.
10mi (1:13:10): with 6mi moderate progressive tempo (7:17 04 6:53 51 46 39) and 4x strides
Great little run in spite of everything. Was working off about 3.5 hours sleep thanks to Penny throwing up all night. As such I couldn't join the group at the store for the early AM easy run, so I improvised on a route that would keep me close to home and where by each time I passed Frankie would give me the thumbs up if I was okay to continue or the thumbs down if Janine needed help. Thankfully I got all thumbs up signals. :)
Felt decent after the first two mile easy loop, so I started running what felt to be a moderate effort. I intuitively knew I was increasing the tempo each mile but I was by no means tracking splits. If I had to guess, I would have ballparked the first mile around 7:15, the middle 4 miles around 6:45-7:00, and the last mile around 6:30. It was nice to see my internal clock is not broken, even if that last mile felt more like threshold pace than marathon pace.
As I said, given the lack of sleep, lack of recent training, and running purely by feel, it was all in all a nice little run.
Sunday, April 6th:
7:00am, Treadmill, 1.0%. New Balance 1260v2.
7mi (57:30) (8:13/mi)
Easy recovery run after yesterday. Slowly progressed down (8:27 27 20 13 06 00 7:57). Smooth and easy.
Weekly Total: 40 miles
Starting to find my rhythm again. Very happy with the progress I am making.
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