Monday, April 28th:
5:40am, 42 degrees, 70%, calm. Kilmer Loop. Nike Pegasus 29 USATF.
6mi (49:59) (8:20/mi)
Very easy casual pace run with Jason. I am glad he agreed to meet me early this morning or else I would have definitely gone back to sleep!
Tuesday, April 29th:
6:45pm, Treadmill, 0.5-1.0% incline. Mizuno Wave Rider 17, Adidas Adios Boost.
6mi (45:42): with 3x 0.5mi (3:00) with .25mi recovery jogs
Thought it would be a good idea to use the treadmill to lock in the feeling of Broad Street pace in very light workouts over the course of the week. I plan on doing 2x 0.5mi tomorrow and 1x 0.5mi on Friday. Hopefully this will help my legs get a better feel for the pace come Sunday.
Wednesday, April 30th:
6:45pm, Treadmill, 0.5%-1.0% incline. Mizuno Wave Rider, Adidas Adios Boost.
5mi (38:06): with 1mi threshold (6:00/mi)
Felt really good tonight. Decided on doing a mile straight through at goal pace, and I really fell into a rhythm. Had extra bounce in my legs on the cool down.
Thursday, May 1st:
Rest.
Friday, May 2nd:
7:00am, Treadmill, 0.5%-1.0% incline. Saucony Cortana 3.
4mi (30:00): with 2x 0.5mi threshold (3:00) with .25mi recovery jogs
Didn't feel as great on this one, but it was hotter and more muggy than usual in the back porch with all this crazy rain we've been having. My legs should "know" the pace by now anyway. Now it's just a matter of latching onto Tom and Jamie and seeing how long I can keep said pace. :)
Saturday, May 3rd:
6:30am, 53 degrees, 64%, 0-5mph. 2x Neighborhood Loop. Mizuno Wave Rider 17.
4mi (31:09) (7:47/mi) - with 3x strides after
Smooth shakeout run. The strides were relaxed and easy.
Sunday, May 4th:
8:30am, 58 degrees, 53%, 10-15mph. Broad Street. Adidas Adios Boost.
13mi: including Broad Street 10 mile run (1:00:45 unofficial)
Splits (from memory): 5:56 11:53 17:53 24:01? 29:53 35:58? 42:04 48:18 54:36 1:00:45
Ran about as well as expected, given I had only 6 real weeks of training in me after the layoff in March. I was surprised how comfortable the pace felt at 5 miles, but I just lacked any real strength/endurance to close well. I was also happy to see that I "faded" to approximate goal marathon pace for the fall - meaning I was still running fairly fast even when tired. I will definitely take today's effort as a victory.
Weekly Total: 38 miles
Today was a good starting point. I can now focus on slowly building my base for fall marathon season, building the strength I was obviously lacking today. I am excited where I am at right now. I can't wait to see how far I can now get.
Monday, April 28, 2014
Monday, April 21, 2014
Broad Street 2014 Training, Week 12
Monday, April 21st:
9:00am, 46 degrees, 55%, 0-5mph. HRC - 2x Pennypacker - HRC. New Balance 1260v2.
7mi (55:39) (7:57/mi)
Another easy run on the trails with Jason. The time just seemed to fly by this morning, felt great.
1:15pm, 69 degrees, 25%, calm. Neighborhood. New Balance 1260v2.
3mi (23:20) (7:47/mi)
Was running on adrenaline after watching Meb win! Great, euphoric run.
Tuesday, April 22nd:
8:50am, 52-62 degrees, 55%, 5-10mph. CH Blvd-Hialeah. Mizuno Wave Rider 17, Adidas Adios Boost.
10mi (1:15:30): 2.25mi warmup, strides, 10x.25mi hill with jog down recoveries, 2.25mi cooldown
Hill splits: 81.7, 83.9, 85.4, 82.9, 84.2, 81.5, 82.7, 82.1, 81.0, 77.2
Recoveries: 2:25, 2:20, 2:17, 2:19, 2:30 (gatorade), 2:17, 2:15, 2:16, 2:23, 2:24
Averages: (82.7, 2:20.7)
Huge improvement from this workout a couple weeks ago (averaged :86/2:26 then). This time I did 10 reps instead of 8, splitting it in my mind as two sets of five with a very brief Gatorade break after the 5th rep. I got faster and faster during the second set of five, with the recoveries getting shorter and shorter. I ran the last one as hard as I could, trying to stay relaxed with good form over the final 150m. This one was a confidence booster.
Wednesday, April 23rd:
5:10am, 49 degrees, 50%, 10-20mph. Maple Shade Loop (S). Nike Pegasus 29 USATF.
6mi (51:18) (8:33/mi)
I forgot what it was like getting up so early during the work week. I intentionally ran slow, but I had no energy whatsoever and the gusty conditions certainly didn't help. I feel like I am definitely ready for the scheduled rest day tomorrow!
Thursday, April 24th:
Rest.
Friday, April 25th:
4:45am, 43 degrees, 38%, calm. Maple Ave out-and-back. New Balance 1260v2.
7mi (53:25) (7:38/mi)
I am not sure if it was the day off yesterday, or if training is just finally starting to sink in, but I was grooving from step one this morning. My stride felt very powerful, and my breathing was very relaxed. Last 4 miles were in the 7:24-:30/mi range and felt effortless. Probably the best I have felt on any given run since returning to training several weeks ago.
11:40am, 61 degrees, 25%, 0-5mph. Neighborhood. Mizuno Wave Rider 17.
3mi (23:26) (7:49/mi): with 5x :20 strides (5:20-:50/mi pace)
Not quite as smooth as this morning, but still felt really good. Looking forward to a Broad Street test workout tomorrow.
Saturday, April 26th:
6:00am, 48-52 degrees, 80%, 10-15mph. Moorestown. Adidas Adios Boost.
12mi (1:25:01): with 2mi (12:09), 2:00 jog, 1mi (6:04), 2:00 jog, 2mi (11:53)
Solid, tough running this morning. The pace felt pretty comfortable once I settled in the first interval segment, but I was definitely working by the last interval (5:58, 5:55). I think I can realistically hold a comfortable 6:05-:10/mi pace for Broad Street, but if Jamie/Tom are shooting for sub-60:00, I will probably try to hold onto them as long as possible. Today was good practice in feeling what it is like to hurt at sub-6:00/mi pace on tired legs. A positive sign is that I was able to recover fairly quickly after each interval, and could still comfortably run 7:30-:50/mi pace for 3mi+ afterwards.
Sunday, April 27th:
6:00am, 46 degrees, 63%, 0-5mph. 2x Neighborhood Loop. Mizuno Wave Rider 17.
4mi (33:09) (8:17/mi)
Easy recovery run. The neighborhood was beautifully quiet this morning. Didn't see a single person or car the entire time.
10:00am, 54 degrees, 47%, 15-20mph. Pennypacker Park. New Balance 1260v2.
4.5mi trails (34:18) (7:38/mi)
Had a really great rhythm on the trails. I love the ebb and flow of the rolling, uneven terrain.
Weekly Total: 56.5 miles
Great week for me. Improved on my hill workout from a couple weeks ago and gave the first semblance of actual fitness with the long interval workout on Saturday. I might not yet be able to crack 60:00 for 10mi, but I am sure going to give it a try with Jamie and Tom next Sunday.
9:00am, 46 degrees, 55%, 0-5mph. HRC - 2x Pennypacker - HRC. New Balance 1260v2.
7mi (55:39) (7:57/mi)
Another easy run on the trails with Jason. The time just seemed to fly by this morning, felt great.
1:15pm, 69 degrees, 25%, calm. Neighborhood. New Balance 1260v2.
3mi (23:20) (7:47/mi)
Was running on adrenaline after watching Meb win! Great, euphoric run.
Tuesday, April 22nd:
8:50am, 52-62 degrees, 55%, 5-10mph. CH Blvd-Hialeah. Mizuno Wave Rider 17, Adidas Adios Boost.
10mi (1:15:30): 2.25mi warmup, strides, 10x.25mi hill with jog down recoveries, 2.25mi cooldown
Hill splits: 81.7, 83.9, 85.4, 82.9, 84.2, 81.5, 82.7, 82.1, 81.0, 77.2
Recoveries: 2:25, 2:20, 2:17, 2:19, 2:30 (gatorade), 2:17, 2:15, 2:16, 2:23, 2:24
Averages: (82.7, 2:20.7)
Huge improvement from this workout a couple weeks ago (averaged :86/2:26 then). This time I did 10 reps instead of 8, splitting it in my mind as two sets of five with a very brief Gatorade break after the 5th rep. I got faster and faster during the second set of five, with the recoveries getting shorter and shorter. I ran the last one as hard as I could, trying to stay relaxed with good form over the final 150m. This one was a confidence booster.
Wednesday, April 23rd:
5:10am, 49 degrees, 50%, 10-20mph. Maple Shade Loop (S). Nike Pegasus 29 USATF.
6mi (51:18) (8:33/mi)
I forgot what it was like getting up so early during the work week. I intentionally ran slow, but I had no energy whatsoever and the gusty conditions certainly didn't help. I feel like I am definitely ready for the scheduled rest day tomorrow!
Thursday, April 24th:
Rest.
Friday, April 25th:
4:45am, 43 degrees, 38%, calm. Maple Ave out-and-back. New Balance 1260v2.
7mi (53:25) (7:38/mi)
I am not sure if it was the day off yesterday, or if training is just finally starting to sink in, but I was grooving from step one this morning. My stride felt very powerful, and my breathing was very relaxed. Last 4 miles were in the 7:24-:30/mi range and felt effortless. Probably the best I have felt on any given run since returning to training several weeks ago.
11:40am, 61 degrees, 25%, 0-5mph. Neighborhood. Mizuno Wave Rider 17.
3mi (23:26) (7:49/mi): with 5x :20 strides (5:20-:50/mi pace)
Not quite as smooth as this morning, but still felt really good. Looking forward to a Broad Street test workout tomorrow.
Saturday, April 26th:
6:00am, 48-52 degrees, 80%, 10-15mph. Moorestown. Adidas Adios Boost.
12mi (1:25:01): with 2mi (12:09), 2:00 jog, 1mi (6:04), 2:00 jog, 2mi (11:53)
Solid, tough running this morning. The pace felt pretty comfortable once I settled in the first interval segment, but I was definitely working by the last interval (5:58, 5:55). I think I can realistically hold a comfortable 6:05-:10/mi pace for Broad Street, but if Jamie/Tom are shooting for sub-60:00, I will probably try to hold onto them as long as possible. Today was good practice in feeling what it is like to hurt at sub-6:00/mi pace on tired legs. A positive sign is that I was able to recover fairly quickly after each interval, and could still comfortably run 7:30-:50/mi pace for 3mi+ afterwards.
Sunday, April 27th:
6:00am, 46 degrees, 63%, 0-5mph. 2x Neighborhood Loop. Mizuno Wave Rider 17.
4mi (33:09) (8:17/mi)
Easy recovery run. The neighborhood was beautifully quiet this morning. Didn't see a single person or car the entire time.
10:00am, 54 degrees, 47%, 15-20mph. Pennypacker Park. New Balance 1260v2.
4.5mi trails (34:18) (7:38/mi)
Had a really great rhythm on the trails. I love the ebb and flow of the rolling, uneven terrain.
Weekly Total: 56.5 miles
Great week for me. Improved on my hill workout from a couple weeks ago and gave the first semblance of actual fitness with the long interval workout on Saturday. I might not yet be able to crack 60:00 for 10mi, but I am sure going to give it a try with Jamie and Tom next Sunday.
Monday, April 14, 2014
Broad Street 2014 Training, Week 11
Monday, April 14th:
5:55am, 63 degrees, 75%, 0-5mph. Kilmer Loop. Mizuno Wave Rider 17.
6mi (48:47) (8:08/mi)
Conversational pace run with Jason. Met him at Chik-Fil-A a half mile into the run and we both kept it light and easy from there. It was nice to have company jfor once on a Monday morning run before work.
Tuesday, April 15th:
6:00pm, 64-52 degrees, 55%, 15-25mph. Neighborhood. Saucony Cortana 3.
8mi (57:33): with 4x1mi "hard" (6:05 09 5:59 56) w/.2mi jog recoveries (1:46-1:53)
Finally felt like a "real" runner again. Toughed it out in some pretty crazy conditions. Black sky, steady rain, temperatures quickly falling during the run, and some gusty winds. Accordingly, I ran based on feel, just running to the 1 mi marker on my neighborhood loop at an effort I considered "hard" and then checking the split afterwards. Despite being drenched with rain, I really felt pretty powerful as I pushed the effort on the last two, running at a faster pace today for about six minutes at a time than I could muster last week for only one minute at a time. Definitely a confidence booster, and a good indicator that I am on my way back.
Wednesday, April 16th:
6:45pm, Treadmill, 1.0% incline. Mizuno Wave Rider 17.
6mi treadmill (49:41) (8:17/mi)
Easy recovery progression, 7.0-7.5mph, increasing 0.1mph each mile. Smooth and relaxed the whole time.
Thursday, April 17th:
8:10pm, 43 degrees, 52%, 10-15mph. 3x Neighborhood Loop. New Balance 1260v2.
6mi (47:55) (7:59/mi): including 4x strides
Definitely felt like I was more in a groove tonight. It's coming back. I can feel it. The last two strides felt really fast and smooth again.
Friday, April 18th:
5:35am, 39 degrees, 75%, 5-10mph. Home-Tavistock-Home. Mizuno Wave Rider 17.
13mi (1:36:41): with 7mi cutdown :10/mi (7:20 11 6:57 50 39 25 14)
Pretty impressive running on a quick turnaround from last night and so-so sleep (about 5.5 hours). The 6:39/mi included all of Triple Hill and most of Ellis Street, which was a tough mile at that pace. The last mile was mostly downhill on Grove Street, with a last 1/4mi around :90. I was pretty spent at the end, but it was a good hurt, not an overdoing it hurt. While definitely an encouraging start from where I was just a couple weeks ago, it's also a reminder that I have a lot of slow building work to do before I can conceive of 26.2mi around 6:13/mi for November. But for an early morning workout in April, I will take it.
Saturday, April 19th:
6:00am, 45 degrees, 75%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
7.5mi (no watch): 2:00 light jog, 4x strides, 7mi+ (~7:30s)
Was able to keep up with Tom, Colleen, and Jamie today. Still found myself breathing a little harder than I wanted the last two miles but it's all good. Beautiful morning and it was nice to have their company.
11:00am, Treadmill, 1.0% incline. Mizuno Wave Rider 17.
3mi (24:30) (8:10/mi)
Very easy progression from 7.0-7.5mph. Very relaxed and smooth.
Sunday, April 20th:
8:00am, 49 degrees, 50%, 10mph. HRC-2x Pennypacker Loop-HRC. New Balance 1260v2.
8mi trails (no watch): about 8:00/mi effort.
Relaxing, conversation run with Tom and Jason. Felt great to run on the soft surface this morning. And the weather, once again, was beautiful. Great way to cap the week.
Weekly Total: 57.5 miles
5:55am, 63 degrees, 75%, 0-5mph. Kilmer Loop. Mizuno Wave Rider 17.
6mi (48:47) (8:08/mi)
Conversational pace run with Jason. Met him at Chik-Fil-A a half mile into the run and we both kept it light and easy from there. It was nice to have company jfor once on a Monday morning run before work.
Tuesday, April 15th:
6:00pm, 64-52 degrees, 55%, 15-25mph. Neighborhood. Saucony Cortana 3.
8mi (57:33): with 4x1mi "hard" (6:05 09 5:59 56) w/.2mi jog recoveries (1:46-1:53)
Finally felt like a "real" runner again. Toughed it out in some pretty crazy conditions. Black sky, steady rain, temperatures quickly falling during the run, and some gusty winds. Accordingly, I ran based on feel, just running to the 1 mi marker on my neighborhood loop at an effort I considered "hard" and then checking the split afterwards. Despite being drenched with rain, I really felt pretty powerful as I pushed the effort on the last two, running at a faster pace today for about six minutes at a time than I could muster last week for only one minute at a time. Definitely a confidence booster, and a good indicator that I am on my way back.
Wednesday, April 16th:
6:45pm, Treadmill, 1.0% incline. Mizuno Wave Rider 17.
6mi treadmill (49:41) (8:17/mi)
Easy recovery progression, 7.0-7.5mph, increasing 0.1mph each mile. Smooth and relaxed the whole time.
Thursday, April 17th:
8:10pm, 43 degrees, 52%, 10-15mph. 3x Neighborhood Loop. New Balance 1260v2.
6mi (47:55) (7:59/mi): including 4x strides
Definitely felt like I was more in a groove tonight. It's coming back. I can feel it. The last two strides felt really fast and smooth again.
Friday, April 18th:
5:35am, 39 degrees, 75%, 5-10mph. Home-Tavistock-Home. Mizuno Wave Rider 17.
13mi (1:36:41): with 7mi cutdown :10/mi (7:20 11 6:57 50 39 25 14)
Pretty impressive running on a quick turnaround from last night and so-so sleep (about 5.5 hours). The 6:39/mi included all of Triple Hill and most of Ellis Street, which was a tough mile at that pace. The last mile was mostly downhill on Grove Street, with a last 1/4mi around :90. I was pretty spent at the end, but it was a good hurt, not an overdoing it hurt. While definitely an encouraging start from where I was just a couple weeks ago, it's also a reminder that I have a lot of slow building work to do before I can conceive of 26.2mi around 6:13/mi for November. But for an early morning workout in April, I will take it.
Saturday, April 19th:
6:00am, 45 degrees, 75%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
7.5mi (no watch): 2:00 light jog, 4x strides, 7mi+ (~7:30s)
Was able to keep up with Tom, Colleen, and Jamie today. Still found myself breathing a little harder than I wanted the last two miles but it's all good. Beautiful morning and it was nice to have their company.
11:00am, Treadmill, 1.0% incline. Mizuno Wave Rider 17.
3mi (24:30) (8:10/mi)
Very easy progression from 7.0-7.5mph. Very relaxed and smooth.
Sunday, April 20th:
8:00am, 49 degrees, 50%, 10mph. HRC-2x Pennypacker Loop-HRC. New Balance 1260v2.
8mi trails (no watch): about 8:00/mi effort.
Relaxing, conversation run with Tom and Jason. Felt great to run on the soft surface this morning. And the weather, once again, was beautiful. Great way to cap the week.
Weekly Total: 57.5 miles
I feel like I am finally starting to turn the corner. My first 4 weeks back after my layoff have
been: 31.5mi, 40mi, 48mi, and now 57.5mi. This was my first week running all seven
days. I plan on getting in a similar
volume on six days this upcoming week, and then doing a micro-taper/sharpening
for Broad Street. No real time goal for
the race since I am not yet in great shape, but I am hoping to share at least
some of the work with Tom, Jamie, and maybe Ron, aiming for 6:00-6:10/mi pace. If the race were today it might be ugly, but
I am hoping two more weeks will help close the fitness gap some. I am just happy to be feeling great again and not thinking about any nagging symptoms.
Monday, April 7, 2014
Broad Street 2014 Training, Week 10
Monday, April 7th:
9:15pm, Treadmill, 1.0%. Mizuno Wave Rider 17.
5mi (40:00) (8:00/mi)
Was hoping to run 7mi today but just ran out of time. Got in 5mi late tonight before the sound of the treadmill became too obnoxious and the thought of sleep outweighed the thought of training. Janine and Penny were both home sick today - it's been rough with everybody under the weather lately. If I can just maintain momentum this week, I think things should get relatively easier next week once everyone is healthy.
Tuesday, April 8th:
Rest. Had a pounding headache when I came from work. I think I just need some sleep tonight and I should be good to go tomorrow morning. At least that's the plan right now, haha.
Wednesday, April 9th:
7:00pm, 60 degrees, 25%, 5-10mph. CHW Loop. Saucony Cortana 3.
7mi (53:48) (7:41/mi): including 11x [1:00 "on" (6:06/avg), 1:00 "off" (8:23/avg)]
Felt like a big piece of crap tonight. Thought I could shake things off after a lousy warmup, but I never felt in-sync and just felt like I was working and breathing way too hard. Canned the workout after 11 reps, was initially target 15-16 total. It's amazing to think that I once ran 13.1 miles (almost 80 minutes!) consecutively at a pace I was struggling to keep for 1:00 at a time tonight. I still think my body is recovering from the fatigue left over from the family illness. Can't imagine my next workout will feel this lousy.
Thursday, April 10th:
7:50pm, 60 degrees, 35%, 15-20mph. Maple Ave. out-and-back. Nike Pegasus 29 USATF.
6mi (47:55) (7:59/mi)
Felt a little less lousy tonight. Still not great, but getting better. The last two miles at least felt pretty relaxed and smooth. Definitely kept the effort easy, though.
Friday, April 11th:
4:30am, 58 degrees, 50%, 5-10mph. 2x Neighborhood. Nike Pegasus 29 USATF.
4mi (32:18) (8:05/mi)
Couldn't sleep this morning, so I figured I would get a run in before the girls got up. Much, much smoother today than the rest of the week. Feeling like I am coming back around. Plan on doubling back this afternoon and throwing in some strides.
1:40pm, 73 degrees, 37%, 10-15mph. CH Blvd. New Balance 1260v2.
8mi (1:02:48): 2mi warmup, strides, 8x .25mi hill (:86/avg) w/jog down recoveries (2:26/avg), 1.75mi cooldown
Splits: 83 85 84 85 86 88 88 86
Recoveries: 2:20 19 20 26 25 33 37
Tough hill workout this afternoon. I started just a bit too aggressively for how hot it was outside. I felt dehydrated for the final 4 hills, and I noticed it was taking me longer to recover on the way down. The cooldown was an absolute jogfest in the heat (~9:00/mi pace). If I were more properly fueled, I think I could have done :85s and felt comfortable. Note to self: no more workouts in the heat of the afternoon! :)
Saturday, April 12th:
6:30am, 56 degrees, 90%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
7.5mi (58:15) (7:46/mi)
Tried to join the group for an easy run this morning but their pace was too much. My body was definitely wrecked from the cumulative stress of this week (family illness, lack of sleep, stress about health insurance, being rundown). I was a bit embarrassed about my lack of fitness but I was proud that I was wise enough to let the group go and run what felt manageable. Next time I will learn my lesson and plan my recovery runs more wisely and listen to my body's physical signals instead of my emotional ones.
Sunday, April 13th:
7:30am, 56-61 degrees, 80%, 0-10mph. HRC - 3x Pennypacker Loop - HRC. New Balance 1260v2.
11mi (1:25:50) (7:48/mi)
Finally a run this week where I felt pretty decent. Running on the trails was serene, which allowed me to focus on keeping an even effort versus running for time. I kept things very controlled for the first 9mi, and then pushed the last 2mi when I was feeling good (7:17 10). The last mile included the climb out of the park and the climb up King's Hwy, so worth a sub-7:00 on flat roads. A good way to end the week after a mostly forgettable one.
Weekly Total: 48.5 miles
I felt like I "survived" this week - kind of like a rough patch in a marathon. But I at least ended on a good note so hopefully I can carry the momentum into next week.
9:15pm, Treadmill, 1.0%. Mizuno Wave Rider 17.
5mi (40:00) (8:00/mi)
Was hoping to run 7mi today but just ran out of time. Got in 5mi late tonight before the sound of the treadmill became too obnoxious and the thought of sleep outweighed the thought of training. Janine and Penny were both home sick today - it's been rough with everybody under the weather lately. If I can just maintain momentum this week, I think things should get relatively easier next week once everyone is healthy.
Tuesday, April 8th:
Rest. Had a pounding headache when I came from work. I think I just need some sleep tonight and I should be good to go tomorrow morning. At least that's the plan right now, haha.
Wednesday, April 9th:
7:00pm, 60 degrees, 25%, 5-10mph. CHW Loop. Saucony Cortana 3.
7mi (53:48) (7:41/mi): including 11x [1:00 "on" (6:06/avg), 1:00 "off" (8:23/avg)]
Felt like a big piece of crap tonight. Thought I could shake things off after a lousy warmup, but I never felt in-sync and just felt like I was working and breathing way too hard. Canned the workout after 11 reps, was initially target 15-16 total. It's amazing to think that I once ran 13.1 miles (almost 80 minutes!) consecutively at a pace I was struggling to keep for 1:00 at a time tonight. I still think my body is recovering from the fatigue left over from the family illness. Can't imagine my next workout will feel this lousy.
Thursday, April 10th:
7:50pm, 60 degrees, 35%, 15-20mph. Maple Ave. out-and-back. Nike Pegasus 29 USATF.
6mi (47:55) (7:59/mi)
Felt a little less lousy tonight. Still not great, but getting better. The last two miles at least felt pretty relaxed and smooth. Definitely kept the effort easy, though.
Friday, April 11th:
4:30am, 58 degrees, 50%, 5-10mph. 2x Neighborhood. Nike Pegasus 29 USATF.
4mi (32:18) (8:05/mi)
Couldn't sleep this morning, so I figured I would get a run in before the girls got up. Much, much smoother today than the rest of the week. Feeling like I am coming back around. Plan on doubling back this afternoon and throwing in some strides.
1:40pm, 73 degrees, 37%, 10-15mph. CH Blvd. New Balance 1260v2.
8mi (1:02:48): 2mi warmup, strides, 8x .25mi hill (:86/avg) w/jog down recoveries (2:26/avg), 1.75mi cooldown
Splits: 83 85 84 85 86 88 88 86
Recoveries: 2:20 19 20 26 25 33 37
Tough hill workout this afternoon. I started just a bit too aggressively for how hot it was outside. I felt dehydrated for the final 4 hills, and I noticed it was taking me longer to recover on the way down. The cooldown was an absolute jogfest in the heat (~9:00/mi pace). If I were more properly fueled, I think I could have done :85s and felt comfortable. Note to self: no more workouts in the heat of the afternoon! :)
Saturday, April 12th:
6:30am, 56 degrees, 90%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
7.5mi (58:15) (7:46/mi)
Tried to join the group for an easy run this morning but their pace was too much. My body was definitely wrecked from the cumulative stress of this week (family illness, lack of sleep, stress about health insurance, being rundown). I was a bit embarrassed about my lack of fitness but I was proud that I was wise enough to let the group go and run what felt manageable. Next time I will learn my lesson and plan my recovery runs more wisely and listen to my body's physical signals instead of my emotional ones.
Sunday, April 13th:
7:30am, 56-61 degrees, 80%, 0-10mph. HRC - 3x Pennypacker Loop - HRC. New Balance 1260v2.
11mi (1:25:50) (7:48/mi)
Finally a run this week where I felt pretty decent. Running on the trails was serene, which allowed me to focus on keeping an even effort versus running for time. I kept things very controlled for the first 9mi, and then pushed the last 2mi when I was feeling good (7:17 10). The last mile included the climb out of the park and the climb up King's Hwy, so worth a sub-7:00 on flat roads. A good way to end the week after a mostly forgettable one.
Weekly Total: 48.5 miles
I felt like I "survived" this week - kind of like a rough patch in a marathon. But I at least ended on a good note so hopefully I can carry the momentum into next week.
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