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.