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.