Monday, May 26th:
6:15am, 62 degrees, 77%, 5-10mph. Maple Shade Loop (L). New Balance 1260v2.
7mi slow
Legs were very heavy from all the weekend activities in Wildwood (running, walking the zoo, walking the boardwalk, playing at the park, etc.). Didn't try to push the effort it all, just kept it at a slow trudge. Right hamstring was a little tight the last couple miles, but felt fine after hydrating and stretching. Definitely taking at least one more easy day tomorrow to re-energize.
Tuesday, May 27th:
5:20am, 67 degrees, 66%, calm. 2x Neighborhood Loop. Adidas Supernova Glide 5.
4mi easy
My allergies were really acting up yesterday and this morning, making it a little tough to breathe. Good news, though, is my legs felt a little better than yesterday and I got into a decent rhythm after the first mile.
7:20pm, Treadmill, 1.0% incline. Nike Pegasus 29 USATF.
4mi easy (32:28) (8:07/mi). Strides.
Very warm in the back porch with humid thunderstorms going on outside. Kept the pace a bit slower than usual to adjust to the temps. Didn't feel great at the start, but was really clicking the last 1.5mi. Hopefully the storm will pass tonight and I will be able to get back outside by tomorrow morning.
Wednesday, May 28th:
4:40am, 67 degrees, 93%, calm. Home-CHW-Home. Saucony Cortana 3.
8mi, including 2x (8x200m w/200m slow jogs), 400m jog between sets
Very warm, humid morning. Kept the warmup and cooldown both very slow. Ran all of the 200s in the same manner based on effort - 5k effort the first 100m, sprint for 50m, coast to a jog the last 50m. Started feeling a "buzz" the last 4 reps or so. Felt good to get the turnover going again, but the conditions were definitely tough.
Thursday, May 29th:
6:20pm, 60 degrees, 66%, 0-5mph. Kilmer Loop. Mizuno Wave Rider 17.
6mi easy
Didn't feel too great on this one. Long day on the home front, with Janine having jury duty and Frankie having a fever flu. Still, I was happy just to get out the door, accept whatever pace felt comfortable, and get my run in. A workman-like effort today.
Friday, May 30th:
6:00am, 56 degrees, 85%, 0-5mph. 2x Neighborhood Loop. Nike Pegasus 29 USATF.
4mi easy
Much, much better this morning after a good night's sleep and a cup of coffee beforehand. Had much stronger pushoff and established a good rhythm early in the run and maintained it until the end.
11:35am, 63 degrees, 63%, 0-5mph. 2x Neighborhood Loop. New Balance 1260v2.
4mi easy. Strides.
Another smooth run. Practiced something different with the strides today, similar to the 200s on Wednesday. Instead of running 100m at a controlled fast effort (mile-5k pace effort), I ran the first 30m controlled, the middle 40m a near sprint, the last 30m decelerating to a coast. Took a little longer recovery between each, felt great. Trying to practice hitting top-end speed more often, even if only briefly, just to see if I can recruit some more fast twitch fibers and improve my running economy.
Saturday, May 31st:
6:15am, 60 degrees, 68%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
15mi, with 10mi easy, 6x 2:00 "on"/2:00 "off" (5:50/7:31 avg), 1.3mi easy
Fabulous run. Ran the first 10mi very easy with Colleen. Worked out that it was a perfect progression from 8:42-7:31/mi, although the effort felt the same the entire way. The time just flew by with Colleen's story of moving back to Moorestown and my story of how I came to work for Sapienza Dental. I was able to really focus on the "on"/"off" segments, which felt hard but controlled - true tempo style. Was also treated to Colleen and Anita's homemade smoothies afterward, which was great. I also really like the Powergels I tried out today, Strawberry-Banana and Green Apple. More liquid-y than Gu's and a touch more calories per serving. Took one at 4mi and one at 10mi. All in all, a great session.
Sunday, June 1st:
8:30am, 62 degrees, 65%, 0-5mph. Moorestown. New Balance 1260v2.
8mi very easy
Lovely conversational pace run with JP, Terry, and Colleen. Almost felt like we were walking - I think I heard 8:04-8:08/mi for the overall average, but on enjoyable runs like this, who cares what the pace is?
Weekly Total: 60 miles
Another workman-like week for me. Didn't feel great everyday, but I still find time to fit everything in and enjoy it. Saturday's long run session was a very great sign that I am getting my strength back. And I am really enjoying my time that I get with the group - great energy.
Monday, May 26, 2014
Tuesday, May 20, 2014
Summer 2014 Base Training, Week 3
Monday, May 19th:
Rest.
Tuesday, May 20th:
5:10am, 54 degrees, 64%, calm. 2x Neighborhood Loop. Nike Pegasus 29 USATF.
4mi easy
Felt like I was holding back the entire way. Strong from the first step. Just goes to show what a rest day will do for you.
7:35pm, Treadmill, 1.0% incline. Nike Pegasus 29 USATF.
4mi easy (31:42) (7:56/mi). Strides.
Easy progression from 7.2-7.8mph with 4x strides (9.0-10.0mph) the last 1/2 mile. Little warm, but legs felt fine.
Wednesday, May 21st:
4:40am, 60 degrees, 83%, 0-5mph. Old Cuthbert Road and back. Saucony Cortana 3.
10mi, including 4x 1MOD/1E (7:14 8:04, 6:51 7:56, 6:46 8:00, 6:38 8:20)
Didn't feel that great on this one. I am not sure if it was the quick turnaround from last night, the early hours this morning, the feeling of dehydration/humidity, or a combination of the above. The good news is I was able to run comfortably faster for each of the moderate segments at the same effort.
Thursday, May 22nd:
6:45pm, 70 degrees, 80%, 0-5mph. Treadmill, 2x Neighborhood Loop. Mizuno Wave Rider 17.
6mi easy
There was some threatening weather at the start, so I began with 2mi easy on the treadmill. Skies cleared up, so I headed out for 2 easy loops around the neighborhood. I still feel some general fatigue like I did yesterday morning, which I am attributing to some longer work hours this week and a bump in temperature/humidity. I am sure some down time from work this long weekend and some extra sleep will do the trick.
Friday, May 23rd:
5:40am, 60 degrees, 87%, 5-10mph. Maple Shade Loop (S). New Balance 1260v2.
5mi easy
Penny girl had a rough night of sleep, which means I got about 4.5 hours sleep total. Strangely enough, I felt much, much better than I did the last two days, feeling stronger than normal with a more powerful stride. I say sleep is over-rated anyway. :)
1:45pm, 72, 48%, 5-10mph. 2x Neighborhood Loop. Nike Pegasus 29 USATF.
4mi easy. Strides.
Beautiful, bright sunny afternoon. Relaxed and smooth the entire way. Able to open up nicely on the strides.
Saturday, May 24th:
5:45am, 58 degrees, 80%, 5-10mph. Moorestown. New Balance 1260v2.
14mi (1:46:03), with 10x :30 "on" (5:00-:30/mi), 2:30 "off" (8:00/mi)
Felt super, super strong on this one. Practiced taking a gel prior to the run and again at 7mi. Also got some Gatorade in me before the start, at 7mi, and again at 9.25mi just before starting the fartlek. The pickups were very easy and controlled. I felt myself getting faster and stronger on each one, and the recoveries felt like I was walking. I had Colleen, Jamie, and Steve keep me company most of the last 7mi, so I would slow down after each pickup and let them catch up. Very happy with this run. I think I will run most of long runs in this manner between now and the start of the marathon cycle for both the strength and speed benefits, and to reduce the risk of burnout/injury. Fun way to break-up a 14mi run.
Sunday, May 25th:
7:30am, 56 degrees, 80%, 0-5mph. Wildwood. Nike Pegasus 29 USATF.
9mi easy progression (1:13:25) (8:10/mi): 9:38 8:38 26 43 04 7:47 35 28 07
Kind of made this run up on the fly. I was originally planning a 5mi/4mi easy double today, but I ran the first 4mi very slow with Jimmy and felt really good, so I "relaxed into" the pace of the run and just kept it going. As usual, I didn't check my watch until after I was finished, so it was nice to see how much the pace dropped with such minimal, relaxed effort. Great way to cap the week.
Weekly Total: 56 miles
Felt so-so the first half of the week - in part due to the increase in weather and humidity. But from Friday on, things just really clicked and I really had my legs under me for every run. The long run fartlek felt amazing, the easy progression run felt amazing - my legs just suddenly feel super strong right now. I think I will plan on mostly sticking to this type of easy quality (relaxed 200 intervals, long fartleks - mile on, mile off, short fartleks - :30 on, 2:30 off, and progression runs) for the rest of the base phase. I really seem to be responding to it nicely and it should leave me plenty prepared to start the marathon cycle at the end of July.
Rest.
Tuesday, May 20th:
5:10am, 54 degrees, 64%, calm. 2x Neighborhood Loop. Nike Pegasus 29 USATF.
4mi easy
Felt like I was holding back the entire way. Strong from the first step. Just goes to show what a rest day will do for you.
7:35pm, Treadmill, 1.0% incline. Nike Pegasus 29 USATF.
4mi easy (31:42) (7:56/mi). Strides.
Easy progression from 7.2-7.8mph with 4x strides (9.0-10.0mph) the last 1/2 mile. Little warm, but legs felt fine.
Wednesday, May 21st:
4:40am, 60 degrees, 83%, 0-5mph. Old Cuthbert Road and back. Saucony Cortana 3.
10mi, including 4x 1MOD/1E (7:14 8:04, 6:51 7:56, 6:46 8:00, 6:38 8:20)
Didn't feel that great on this one. I am not sure if it was the quick turnaround from last night, the early hours this morning, the feeling of dehydration/humidity, or a combination of the above. The good news is I was able to run comfortably faster for each of the moderate segments at the same effort.
Thursday, May 22nd:
6:45pm, 70 degrees, 80%, 0-5mph. Treadmill, 2x Neighborhood Loop. Mizuno Wave Rider 17.
6mi easy
There was some threatening weather at the start, so I began with 2mi easy on the treadmill. Skies cleared up, so I headed out for 2 easy loops around the neighborhood. I still feel some general fatigue like I did yesterday morning, which I am attributing to some longer work hours this week and a bump in temperature/humidity. I am sure some down time from work this long weekend and some extra sleep will do the trick.
Friday, May 23rd:
5:40am, 60 degrees, 87%, 5-10mph. Maple Shade Loop (S). New Balance 1260v2.
5mi easy
Penny girl had a rough night of sleep, which means I got about 4.5 hours sleep total. Strangely enough, I felt much, much better than I did the last two days, feeling stronger than normal with a more powerful stride. I say sleep is over-rated anyway. :)
1:45pm, 72, 48%, 5-10mph. 2x Neighborhood Loop. Nike Pegasus 29 USATF.
4mi easy. Strides.
Beautiful, bright sunny afternoon. Relaxed and smooth the entire way. Able to open up nicely on the strides.
Saturday, May 24th:
5:45am, 58 degrees, 80%, 5-10mph. Moorestown. New Balance 1260v2.
14mi (1:46:03), with 10x :30 "on" (5:00-:30/mi), 2:30 "off" (8:00/mi)
Felt super, super strong on this one. Practiced taking a gel prior to the run and again at 7mi. Also got some Gatorade in me before the start, at 7mi, and again at 9.25mi just before starting the fartlek. The pickups were very easy and controlled. I felt myself getting faster and stronger on each one, and the recoveries felt like I was walking. I had Colleen, Jamie, and Steve keep me company most of the last 7mi, so I would slow down after each pickup and let them catch up. Very happy with this run. I think I will run most of long runs in this manner between now and the start of the marathon cycle for both the strength and speed benefits, and to reduce the risk of burnout/injury. Fun way to break-up a 14mi run.
Sunday, May 25th:
7:30am, 56 degrees, 80%, 0-5mph. Wildwood. Nike Pegasus 29 USATF.
9mi easy progression (1:13:25) (8:10/mi): 9:38 8:38 26 43 04 7:47 35 28 07
Kind of made this run up on the fly. I was originally planning a 5mi/4mi easy double today, but I ran the first 4mi very slow with Jimmy and felt really good, so I "relaxed into" the pace of the run and just kept it going. As usual, I didn't check my watch until after I was finished, so it was nice to see how much the pace dropped with such minimal, relaxed effort. Great way to cap the week.
Weekly Total: 56 miles
Felt so-so the first half of the week - in part due to the increase in weather and humidity. But from Friday on, things just really clicked and I really had my legs under me for every run. The long run fartlek felt amazing, the easy progression run felt amazing - my legs just suddenly feel super strong right now. I think I will plan on mostly sticking to this type of easy quality (relaxed 200 intervals, long fartleks - mile on, mile off, short fartleks - :30 on, 2:30 off, and progression runs) for the rest of the base phase. I really seem to be responding to it nicely and it should leave me plenty prepared to start the marathon cycle at the end of July.
Monday, May 12, 2014
Summer 2014 Base Training, Week 2
Monday, May 12th:
5:30am, 59 degrees, 72%, calm. Kilmer Loop. Mizuno Wave Rider 17.
6mi easy
Absolutely beautiful morning. Comfortable pace. I am really enjoying these carefree, watch-less runs right now. I am "feeling" my running a lot better already.
Tuesday, May 13th:
6:30pm, 62 degrees, 60%, 10-15mph. CHW Track. Saucony Cortana 3.
7mi, with 12x (200m "on"/200m "off"), averaging ~:40/1:00
Very light workout to get some turnover going. Treated the workout as 3 sets of 4, averaging about :43 for the first 4, :40 for the second 4, and :37 for the last 4. For the last four, I slowly accelerated over the first 50m, ran fast for the middle 100m, and decelerated over the final 50m. Very controlled. Felt very springy and light on my feet during the cooldown. Fun little workout.
Wednesday, May 14th:
5:25am, 53 degrees, 85%, 5-10mph. 2x Neighborhood. Nike Pegasus 29 USATF.
4mi easy
Felt pretty strong and loose after last night. Nice cool morning today.
7:40pm, Treadmill, 1.0% incline. Nike Pegasus 29 USATF.
4mi easy treadmill - random progression 7.0-8.0mph.
Another strong run. Feeling like I am getting my legs back under me again. It's nice to finish at 7:30/mi pace feeling smooth as silk.
Thursday, May 15th:
7:15pm, 76 degrees, 64%, 10-15mph. Maple Ave - back. Mizuno Wave Rider 17.
6mi easy
Legs felt heavy tonight. Had some off and on spurts of feeling okay but mostly felt lousy and kept the pace comfortably slow.
Friday, May 16th:
5:55am, 69 degrees, 84%, 10-15mph. 2x Neighborhood Loop. Nike Pegasus 29 USATF.
4mi easy
Started very slow, legs were a little heavy again. But by 1.5mi, I was back to cruise mode and felt great the rest of the way.
11:25am, 68 degrees, 87%, 10-15mph. Light rain. 2x Neighborhood Loop. Adidas Supernova Glide 5.
4mi easy. Strides.
Felt great from the first step this time. Therapeutic to run in the rain - felt much cooler than this morning. Strides at the end relaxed and controlled.
Saturday, May 17th:
6:00am, 55 degrees, 80%, 0-5mph. Moorestown. New Balance 1260v2.
12mi, with 2:00 jog, 4x strides, 10mi easy, 3k fast finish, 2:00 jog
Absolutely picture perfect morning for running today. Had Jamie and Tom to keep Steve and I company for the first 7.5mi, ran 2.5mi more easy with Steve, and then ran the last 3k or so as a fast finish. Felt really strong and controlled the entire way.
Sunday, May 18th:
7:30am, 54 degrees, 64%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
7mi easy
Another beautiful morning. First 4 miles with Tom and Jason, 2 miles more with Jason, 1 mile solo. I am guessing the average was around 7:30/mi pace since Tom was there, haha.
Weekly Total: 54 miles
Very solid week. I feel surprisingly strong right now. Regardless, I am going to stick with the plan and take a day off every two weeks, so tomorrow will be an off day.
5:30am, 59 degrees, 72%, calm. Kilmer Loop. Mizuno Wave Rider 17.
6mi easy
Absolutely beautiful morning. Comfortable pace. I am really enjoying these carefree, watch-less runs right now. I am "feeling" my running a lot better already.
Tuesday, May 13th:
6:30pm, 62 degrees, 60%, 10-15mph. CHW Track. Saucony Cortana 3.
7mi, with 12x (200m "on"/200m "off"), averaging ~:40/1:00
Very light workout to get some turnover going. Treated the workout as 3 sets of 4, averaging about :43 for the first 4, :40 for the second 4, and :37 for the last 4. For the last four, I slowly accelerated over the first 50m, ran fast for the middle 100m, and decelerated over the final 50m. Very controlled. Felt very springy and light on my feet during the cooldown. Fun little workout.
Wednesday, May 14th:
5:25am, 53 degrees, 85%, 5-10mph. 2x Neighborhood. Nike Pegasus 29 USATF.
4mi easy
Felt pretty strong and loose after last night. Nice cool morning today.
7:40pm, Treadmill, 1.0% incline. Nike Pegasus 29 USATF.
4mi easy treadmill - random progression 7.0-8.0mph.
Another strong run. Feeling like I am getting my legs back under me again. It's nice to finish at 7:30/mi pace feeling smooth as silk.
Thursday, May 15th:
7:15pm, 76 degrees, 64%, 10-15mph. Maple Ave - back. Mizuno Wave Rider 17.
6mi easy
Legs felt heavy tonight. Had some off and on spurts of feeling okay but mostly felt lousy and kept the pace comfortably slow.
Friday, May 16th:
5:55am, 69 degrees, 84%, 10-15mph. 2x Neighborhood Loop. Nike Pegasus 29 USATF.
4mi easy
Started very slow, legs were a little heavy again. But by 1.5mi, I was back to cruise mode and felt great the rest of the way.
11:25am, 68 degrees, 87%, 10-15mph. Light rain. 2x Neighborhood Loop. Adidas Supernova Glide 5.
4mi easy. Strides.
Felt great from the first step this time. Therapeutic to run in the rain - felt much cooler than this morning. Strides at the end relaxed and controlled.
Saturday, May 17th:
6:00am, 55 degrees, 80%, 0-5mph. Moorestown. New Balance 1260v2.
12mi, with 2:00 jog, 4x strides, 10mi easy, 3k fast finish, 2:00 jog
Absolutely picture perfect morning for running today. Had Jamie and Tom to keep Steve and I company for the first 7.5mi, ran 2.5mi more easy with Steve, and then ran the last 3k or so as a fast finish. Felt really strong and controlled the entire way.
Sunday, May 18th:
7:30am, 54 degrees, 64%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
7mi easy
Another beautiful morning. First 4 miles with Tom and Jason, 2 miles more with Jason, 1 mile solo. I am guessing the average was around 7:30/mi pace since Tom was there, haha.
Weekly Total: 54 miles
Very solid week. I feel surprisingly strong right now. Regardless, I am going to stick with the plan and take a day off every two weeks, so tomorrow will be an off day.
Tuesday, May 6, 2014
Summer 2014 Base Training, Week 1
Monday, May 5th:
Rest. Pretty sore after yesterday's race, especially my lower right leg muscles.
Tuesday, May 6th:
7:40pm, 66 degrees, 30%, 10mph. Maple Shade Loop (S). New Balance 1260v2.
5mi - no watch (NW)
My right shin is still a little sore, and my quads/hamstrings were tight in general, so I took it very easy. Finished strong the last 1/4mi or so.
Wednesday, May 7th:
8:10pm, Treadmill, 1.0%. Nike Pegasus 29 USATF.
5mi (41:10) (8:14/mi): with 4x strides
Very comfortable and relaxed. 7.0-7.4mph to 4.5mi, then 4x :20 9.0-10mph with :30 7.0-8.0mph.
Thursday, May 8th:
6:55pm, 66 degrees, 35%, 10mph. Kilmer Loop. New Balance 1260v2.
6mi (NW)
Another relaxed, easy pace run. Shin is fully back to 100%. Picked up the pace the last 1/2mi or so.
Friday, May 9th:
5:00am, 59 degrees, 79%, 5mph. 2x Neighborhood Loop. Mizuno Wave Rider 17.
4mi (NW)
Started very slow and progressively got faster throughout the run. Focused on form and quick foot strike.
10:30am, 64 degrees, 80%, 5-10mph. Pennypacker Park. New Balance 1260v2.
4.5mi (NW): with 3x strides
Felt decent the first couple miles, moving up and down the hilly part of the trails. But then I hit a patch of slop and once I got mud on my shoes, I seem to lose all momentum. Kind of ran the last two miles feeling like I was on an empty tank. Good news is the strides at the end felt fast and smooth. I think the lack of energy is just me getting my legs back under me from last weekend's race.
Saturday, May 10th:
7:30am, 64 degrees, 80%, 5-10mph. Home - MRC -Home. Mizuno Wave Rider 17.
10mi (NW): 5mi easy, 5mi random fartlek with range of ~:20-2:30 for each "on" segment
Felt like a real Irish runner this morning. Was out late last night for my brother's bachelor party. Got in around 2:00am, was up about 6:15am. Had a nice rhythm the first 5mi, felt really good on the pickups on the way back. Some were short around mile race pace, some were longer around tempo pace. Ran Heller's Hill and Eichel's Hill hard. Best I have felt on a run in awhile.
Sunday, May 11th:
5:45am, 61 degrees, 85%, 0-5mph. 2x Neighborhood Loop. Nike Pegasus 29 USATF.
4mi (NW)
Practiced running while lightly holding dimes between my thumbs and pointer fingers. Trying to improve the efficiency of my running form by keeping everything relaxed while propelling me forward. Pretty good trick, and a nice way to help stay relaxed.
Rest. Pretty sore after yesterday's race, especially my lower right leg muscles.
Tuesday, May 6th:
7:40pm, 66 degrees, 30%, 10mph. Maple Shade Loop (S). New Balance 1260v2.
5mi - no watch (NW)
My right shin is still a little sore, and my quads/hamstrings were tight in general, so I took it very easy. Finished strong the last 1/4mi or so.
Wednesday, May 7th:
8:10pm, Treadmill, 1.0%. Nike Pegasus 29 USATF.
5mi (41:10) (8:14/mi): with 4x strides
Very comfortable and relaxed. 7.0-7.4mph to 4.5mi, then 4x :20 9.0-10mph with :30 7.0-8.0mph.
Thursday, May 8th:
6:55pm, 66 degrees, 35%, 10mph. Kilmer Loop. New Balance 1260v2.
6mi (NW)
Another relaxed, easy pace run. Shin is fully back to 100%. Picked up the pace the last 1/2mi or so.
Friday, May 9th:
5:00am, 59 degrees, 79%, 5mph. 2x Neighborhood Loop. Mizuno Wave Rider 17.
4mi (NW)
Started very slow and progressively got faster throughout the run. Focused on form and quick foot strike.
10:30am, 64 degrees, 80%, 5-10mph. Pennypacker Park. New Balance 1260v2.
4.5mi (NW): with 3x strides
Felt decent the first couple miles, moving up and down the hilly part of the trails. But then I hit a patch of slop and once I got mud on my shoes, I seem to lose all momentum. Kind of ran the last two miles feeling like I was on an empty tank. Good news is the strides at the end felt fast and smooth. I think the lack of energy is just me getting my legs back under me from last weekend's race.
Saturday, May 10th:
7:30am, 64 degrees, 80%, 5-10mph. Home - MRC -Home. Mizuno Wave Rider 17.
10mi (NW): 5mi easy, 5mi random fartlek with range of ~:20-2:30 for each "on" segment
Felt like a real Irish runner this morning. Was out late last night for my brother's bachelor party. Got in around 2:00am, was up about 6:15am. Had a nice rhythm the first 5mi, felt really good on the pickups on the way back. Some were short around mile race pace, some were longer around tempo pace. Ran Heller's Hill and Eichel's Hill hard. Best I have felt on a run in awhile.
Sunday, May 11th:
5:45am, 61 degrees, 85%, 0-5mph. 2x Neighborhood Loop. Nike Pegasus 29 USATF.
4mi (NW)
Practiced running while lightly holding dimes between my thumbs and pointer fingers. Trying to improve the efficiency of my running form by keeping everything relaxed while propelling me forward. Pretty good trick, and a nice way to help stay relaxed.
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