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.
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