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

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.