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.
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