Broad Street 2014 Training, Week 13

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.