Monday, June 30th:
5:45am, 66 degrees, 89%, calm. Chapel-Cooper Landing-CH Blvd-Hialeah. Adidas Supernova Glide 5.
5mi very easy
Didn't run with a watch today because I knew it would be super slow. Like 9:00/mi easy. I actually felt pretty decent once I got moving but I don't think I could have run much faster today even if I wanted to.
Tuesday, July 1st:
Rest.
Wednesday, July 2nd:
Rest. Too busy at work at too busy packing for the trip this weekend to fit running in the last two days. Plus it's been bitchin' hot. Figured it was better to save my energy for the 7 hours or so of driving I will be doing Thursday and Sunday!
Thursday, July 3rd:
4:50am, 73 degrees, 93%, 0-5mph. Maple Ave out-and-back. Mizuno Wave Rider 17.
7.5mi easy (58:52) (7:51/mi). Strides.
Nice easy progression run. Despite the stifling humidity, every mile was faster than the previous one, starting at 8:28 and ending at 7:22. The strides after felt fast and powerful. I found out there is a 4 mile race tomorrow morning within a short drive of the hotel where we will be staying for my brother's wedding. Looks like the weather should be decent so I might give it a go to test where my fitness is right now. I guess I'll see how I feel after the long drive today. :)
Friday, July 4th:
7:35am, 60 degrees, 70%, 5-10mph. Canfield, OH. Nike Pegasus 29 USATF, Adidas Adios Boost.
9mi, including 4mi race (23:09) (5:47/mi)
Beautiful morning. Nice mostly residential rolling course. I didn't race with a watch as I mostly wanted to focus on effort. First two miles were mostly downhill/flat, so the leaders went out really fast and I found myself in a broken chase group. Started picking people off from 1.0-2.5mi, at which point I was still feeling pretty decent, and if the rest of the race was a flat 5k, I probably would have run a pretty decent time (17:15-:20ish).
But instead there was a big long climb from 2.6-2.9mi which consumed a bunch of energy/momentum and I could feel the pace really start to lag. I ran the last 1.5mi with another guy who had the third mile around 6:00, so I knew the time wouldn't be super fast. Plus the last mile had a bunch of twists and turns so I never felt like I regained rhythm. By the time I saw the finish clock, there was less than ten seconds left in the race so I didn't really have a chance to kick. But for a rust buster on a tough unfamiliar course after a long day of travel, I'll take it.
Saturday, July 5th:
5:00am, 50 degrees, 84%, calm. Boardman, OH (Mill Creek Trail). Nike Pegasus 29 USATF.
11mi easy (1:27:03) (7:55/mi) with 3:17 last half mile.
I am sure I won't see another morning this nice until at least September. Just gorgeous. The trail system was a fully paved two lane road designed for bikers/walkers/runners very reminiscent of Forbidden Drive. Rolling out-and-back course with lots of hills. When I started it was still a little dark, so the first mile or so was cautiously slow. Kept a pretty steady rhythm after that and then started to intentionally increase the tempo the last 1.5mi until I was holding MP "effort" the last half mile. Legs were a little sore and heavy from yesterday, but I just couldn't pace up this type of run on a morning so gorgeous.
Sunday, July 6th:
Rest. Exhausted from the wedding reception last night. I think I got shin splints from dancing so much, haha. After the six hour or so car ride home, all I want to do is eat and sleep.
Weekly Total: 32.5 miles
I knew with Anthony's wedding that this would be a down week without much structure. I am happy I got in a solid rust-buster race and a medium long run. I will give myself a few more easy days this week and then try to hit one more strong week before starting the marathon cycle on 7/21.
Monday, June 30, 2014
Monday, June 23, 2014
Summer 2014 Base Training, Week 8
Monday, June 23rd:
5:45am, 62 degrees, 93%, calm. Maple Shade Loop (M). New Balance 1260v2.
6mi easy. Strides.
Legs were pretty heavy this morning, so it was slow going. Strides afterward felt okay, but nothing great. Typical Monday morning run.
Tuesday, June 24th:
6:00am, 67 degrees, 75%, 0-5mph. CH Blvd. Mizuno Wave Rider 17, Adidas Adios Boost
10mi, with 10x.25mi hill with jog down recoveries
Ups: 88 84 84 84 80 80 80 79 77 73
Downs: 2:18 15 15 22 (gatorade break) 17 14 17 22 (gatorade break) 13 21
Avg: 81.0/2:17.5
Really nailed this workout again. The weather was absolutely perfect this morning, hardly a breeze at all. Took the same approach as last time, easing my way into the first few reps. Started the second set of 4 a little aggressively, but I was able to comfortably hold form and continue to hit 80s comfortably. Really let loose on the last rep this time, focusing on form and drive the last 150m. Wasn't bent over huffing and puffing at the end, but I didn't really have another gear in me - I just had the feeling of being able to hold top speed for a long period of time. Great workout.
Wednesday, June 25th:
7:10pm, 84 degrees, 58%, 5-10mph. Chapel Ave out-and-back. Nike Pegasus 29 USATF.
8mi easy (1:03:20) (7:55/mi)
Warm and humid tonight. It was my first chance to wear my new Endura Multi-Cool "doo rag" - a versatile piece of stretchy fabric that you can wear 12 different ways to help keep your head/body temperature cool in warmer conditions. I preferred to wear mine "beanie" style, and I must say it did a fine job of keeping me cool and preventing sweat dripping down my face/body. Would definitely recommend for those hot runs we'll be facing this summer.
Thursday, June 26th:
5:15am, 71 degrees, 92%, calm. Maple Shade Loop (S). Mizuno Wave Rider 17.
5mi easy (40:20) (8:04/mi). Strides.
Another humid day. The Endura Multi-Cool really came in handy this morning. Managed to stay cool the entire run this time, breathing was just a little hard with the humid air. The strides after felt strong.
Friday, June 27th:
5:20am, 70 degrees,81%, 5-10mph. Moorestown. Saucony Cortana 3, Adidas Adios Boost.
12.5mi (1:33:00), with 5mi ~MP tempo (6:24 17 17 14 10)
Another very strong effort today. Got 3mi in early by myself, then ran another 2.5mi easy with Colleen, Mike, Jamie, and JP. Paced JP for the tempo. We cautiously eased into the pace in light of the weather conditions, and the run unfolded perfectly. There were some times between 2.5-4.5mi where I could sense JP hit a few rough patches, but as always, he hung tough mentally and stuck it out. He finished really strong the last .5mi. I felt pretty relaxed and controlled the entire way - the pace felt like 20-25k effort right now, which is about where I want to be in base phase.
Saturday, June 28th:
6:00am, 64 degrees, 79%, calm. Moorestown. Mizuno Wave Rider 17.
9mi easy (1:11:35) (7:57/mi)
Beautiful morning. Easy group run pace today was just what I needed. Wasn't feeling that great for the first 5mi, but found my rhythm the second half of the run. Welcomed Rosie to the group today.
Sunday, June 29th:
5:00am, 67 degrees, 75%, calm. 3x Tavistock Loop +. Nike Pegasus 29 USATF.
15.5mi, with 11x:30 "fast"/2:30 "easy" (5:03/7:41 avg) over the last 4.75mi.
Couldn't have scripted this run any better. For the second day in a row, the weather was picture perfect. Hardly a breath of wind the entire run with comfortable humidity. Ran the first loop fairly easy (~8:05/mi avg) to let my legs wake up. Started gliding through the second loop and powering up the hills a little more (~7:30/mi avg). As luck would have it, I hit quite a few downhill stretches on the "fast" segments during the last loop, but of course, the 10th rep was straight up Triple Hill (still managed 5:07/mi pace for that :30 segment). Can't believe how fast I could hit those short bursts, while still managing respectable easy pace in between. I know I am going to be feeling this one later today and tomorrow. Good thing I have nothing else to do today! :)
Weekly Total: 66 miles
By far my best week of this base phase. This is the highest weekly volume I have hit since February, and I think that switching back to singles versus doubles made a big difference on how relatively fresh I felt each day. With our family trip to Ohio this coming weekend for Anthony and Kelsey's wedding, I have no idea how much running I am going to manage Thursday-Sunday. But having a week like this under my belt gives me tons of confidence, so I won't be fretting the extra down time or whatever the case may be.
5:45am, 62 degrees, 93%, calm. Maple Shade Loop (M). New Balance 1260v2.
6mi easy. Strides.
Legs were pretty heavy this morning, so it was slow going. Strides afterward felt okay, but nothing great. Typical Monday morning run.
Tuesday, June 24th:
6:00am, 67 degrees, 75%, 0-5mph. CH Blvd. Mizuno Wave Rider 17, Adidas Adios Boost
10mi, with 10x.25mi hill with jog down recoveries
Ups: 88 84 84 84 80 80 80 79 77 73
Downs: 2:18 15 15 22 (gatorade break) 17 14 17 22 (gatorade break) 13 21
Avg: 81.0/2:17.5
Really nailed this workout again. The weather was absolutely perfect this morning, hardly a breeze at all. Took the same approach as last time, easing my way into the first few reps. Started the second set of 4 a little aggressively, but I was able to comfortably hold form and continue to hit 80s comfortably. Really let loose on the last rep this time, focusing on form and drive the last 150m. Wasn't bent over huffing and puffing at the end, but I didn't really have another gear in me - I just had the feeling of being able to hold top speed for a long period of time. Great workout.
Wednesday, June 25th:
7:10pm, 84 degrees, 58%, 5-10mph. Chapel Ave out-and-back. Nike Pegasus 29 USATF.
8mi easy (1:03:20) (7:55/mi)
Warm and humid tonight. It was my first chance to wear my new Endura Multi-Cool "doo rag" - a versatile piece of stretchy fabric that you can wear 12 different ways to help keep your head/body temperature cool in warmer conditions. I preferred to wear mine "beanie" style, and I must say it did a fine job of keeping me cool and preventing sweat dripping down my face/body. Would definitely recommend for those hot runs we'll be facing this summer.
Thursday, June 26th:
5:15am, 71 degrees, 92%, calm. Maple Shade Loop (S). Mizuno Wave Rider 17.
5mi easy (40:20) (8:04/mi). Strides.
Another humid day. The Endura Multi-Cool really came in handy this morning. Managed to stay cool the entire run this time, breathing was just a little hard with the humid air. The strides after felt strong.
Friday, June 27th:
5:20am, 70 degrees,81%, 5-10mph. Moorestown. Saucony Cortana 3, Adidas Adios Boost.
12.5mi (1:33:00), with 5mi ~MP tempo (6:24 17 17 14 10)
Another very strong effort today. Got 3mi in early by myself, then ran another 2.5mi easy with Colleen, Mike, Jamie, and JP. Paced JP for the tempo. We cautiously eased into the pace in light of the weather conditions, and the run unfolded perfectly. There were some times between 2.5-4.5mi where I could sense JP hit a few rough patches, but as always, he hung tough mentally and stuck it out. He finished really strong the last .5mi. I felt pretty relaxed and controlled the entire way - the pace felt like 20-25k effort right now, which is about where I want to be in base phase.
Saturday, June 28th:
6:00am, 64 degrees, 79%, calm. Moorestown. Mizuno Wave Rider 17.
9mi easy (1:11:35) (7:57/mi)
Beautiful morning. Easy group run pace today was just what I needed. Wasn't feeling that great for the first 5mi, but found my rhythm the second half of the run. Welcomed Rosie to the group today.
Sunday, June 29th:
5:00am, 67 degrees, 75%, calm. 3x Tavistock Loop +. Nike Pegasus 29 USATF.
15.5mi, with 11x:30 "fast"/2:30 "easy" (5:03/7:41 avg) over the last 4.75mi.
Couldn't have scripted this run any better. For the second day in a row, the weather was picture perfect. Hardly a breath of wind the entire run with comfortable humidity. Ran the first loop fairly easy (~8:05/mi avg) to let my legs wake up. Started gliding through the second loop and powering up the hills a little more (~7:30/mi avg). As luck would have it, I hit quite a few downhill stretches on the "fast" segments during the last loop, but of course, the 10th rep was straight up Triple Hill (still managed 5:07/mi pace for that :30 segment). Can't believe how fast I could hit those short bursts, while still managing respectable easy pace in between. I know I am going to be feeling this one later today and tomorrow. Good thing I have nothing else to do today! :)
Weekly Total: 66 miles
By far my best week of this base phase. This is the highest weekly volume I have hit since February, and I think that switching back to singles versus doubles made a big difference on how relatively fresh I felt each day. With our family trip to Ohio this coming weekend for Anthony and Kelsey's wedding, I have no idea how much running I am going to manage Thursday-Sunday. But having a week like this under my belt gives me tons of confidence, so I won't be fretting the extra down time or whatever the case may be.
Monday, June 16, 2014
Summer 2014 Base Training, Week 7
Monday, June 16th:
5:10am, 59 degrees, 86%, calm. Maple Ave out-and-back. Mizuno Wave Rider 17.
6mi very easy
Legs were pretty heavy after the weekend. Kept a comfortable, enjoyable pace. Temps a little cooler, but I still felt the humidity. Still, a pretty nice Monday morning.
Tuesday, June 17th:
6:05pm, 90 degrees, 45%, 5-10mph. CHW Track. Nike Pegasus 29 USATF, Adidas Adios Boost.
8mi, including 16x "form" 200s w/200m slow jogs
Somebody really turned up the furnace today! No matter, as today's workout was neuromuscular in nature and I really took the warmup/cooldown/recoveries very easy. As usual, I also ran the workout according to feel, running the first 100m at roughly 5k effort, the middle 50m at roughly 400m effort, and decelerated the last 50m to a coast. Broke up the workout in my mind as 4 sets of 4x200m with a quick swish of gatorade after every fourth 200m both to stay hydrated and to help keep count. Fun workout to do on a hot day - I really started opening up on the fast 50m segments over the last 4 reps.
Wednesday, June 18th:
5:30am, 78 degrees, 60%, 5-10mph. 2x Neighborhood Loop. New Balance 1260v2.
4mi easy
The heat felt very oppressive this morning. Tough to breathe. Didn't try to push the pace it all, just took it for what it was.
Thursday, June 19th:
Rest. I decided not to double back last night and take at least today off. My left ankle and calf still have some residual tightness from the callus effect from last week. I will be heading to the beach for the next few days, so I won't be posting again until at least Saturday night. We'll see between now and then if I am up for getting some running in. Until then...
Friday, June 20th:
5:10am, 66 degrees, 100%, 10 mph. Wildwood. Nike Pegasus 29 USATF.
8mi easy progression (1:04:02): 8:37 15 13 11 07 7:53 33 14
Well, my ankle felt good enough to run this morning, and I felt patient enough to type this on my Nook, haha. After seeing a video that Larry posted recently about proper POSE running, I figured I would tweak my form a little this morning and practice "falling forward." Quite surprisingly, my ankle felt immediate relief and my form as a whole felt much, much smoother - even though my quads initially felt like they were working harder and my left forefoot took some getting used to a new push off. Still, by the last couple miles I was easily starting to roll and I finished feeling strong. Let's hope this little tweak is a long-term fix for my occasionally nagging ankle/calf/soleus issues.
11:45am, 80 degrees, 49%, 10-15mph. Nike Pegasus 29 USATF.
4mi easy (30:22) (7:36/mi). Strides.
Really felt great this afternoon. I feel this new stride is much longer, more open, and more powerful than before. Progressed from 8:11 7:30 28 13 quite easily. Cruised miles 2 and 3 - mile 4 included 4x :20 fast strides.
Saturday, June 21st:
6:00am, 68 degrees, 88%, 0-5mph. Wildwood. Nike Pegasus 29 USATF (old ones)
12mi total (1:25:41), as cutdown :10/mi from easy pace to goal marathon pace (8:05 7:51 43 34 24 14 05 6:55 43 33 25 12)
The first day of summer saw my strongest cutdown tempo in quite awhile. I caught myself several times having to hold back, as my body was naturally itching to go faster than the prescribed pace per mile. I noticed that I had to start working the last 4 miles, but by the last mile I was just cruising - I caught myself running at 5:55/mi pace through .2mi and 6:03/mi through .6mi before really easing off the throttle. Still, I have quite a ways to go before I can start contemplating 6:15-6:25/mi pace for 26.2mi. But today, I'll take it. :)
Sunday, June 22nd:
6:30am, 64 degrees, 87%, 0-5mph. Moorestown. Mizuno Wave Rider 17.
8.5mi total: 2:00 light jog, strides, 8mi easy (1:04:09) (8:01/mi)
Ran easy with Steve this morning. My quads were pretty tight after yesterday's cutdown, so I did the light jog and strides before we started to help prime my muscles. Felt great once I got moving. The pace was an enjoyable pace to end the week.
Weekly Total: 50.5 miles
After a not so promising start to the week, I really ended things well Friday-Sunday, mostly due to just a minor tweak in form. The "form" 200s on Tuesday and the cutdown on Saturday both went perfectly. I know I have a ways to go to get to marathon fitness, but I have no doubt I will be ready to roll on week one of the actual marathon cycle next month.
5:10am, 59 degrees, 86%, calm. Maple Ave out-and-back. Mizuno Wave Rider 17.
6mi very easy
Legs were pretty heavy after the weekend. Kept a comfortable, enjoyable pace. Temps a little cooler, but I still felt the humidity. Still, a pretty nice Monday morning.
Tuesday, June 17th:
6:05pm, 90 degrees, 45%, 5-10mph. CHW Track. Nike Pegasus 29 USATF, Adidas Adios Boost.
8mi, including 16x "form" 200s w/200m slow jogs
Somebody really turned up the furnace today! No matter, as today's workout was neuromuscular in nature and I really took the warmup/cooldown/recoveries very easy. As usual, I also ran the workout according to feel, running the first 100m at roughly 5k effort, the middle 50m at roughly 400m effort, and decelerated the last 50m to a coast. Broke up the workout in my mind as 4 sets of 4x200m with a quick swish of gatorade after every fourth 200m both to stay hydrated and to help keep count. Fun workout to do on a hot day - I really started opening up on the fast 50m segments over the last 4 reps.
Wednesday, June 18th:
5:30am, 78 degrees, 60%, 5-10mph. 2x Neighborhood Loop. New Balance 1260v2.
4mi easy
The heat felt very oppressive this morning. Tough to breathe. Didn't try to push the pace it all, just took it for what it was.
Thursday, June 19th:
Rest. I decided not to double back last night and take at least today off. My left ankle and calf still have some residual tightness from the callus effect from last week. I will be heading to the beach for the next few days, so I won't be posting again until at least Saturday night. We'll see between now and then if I am up for getting some running in. Until then...
Friday, June 20th:
5:10am, 66 degrees, 100%, 10 mph. Wildwood. Nike Pegasus 29 USATF.
8mi easy progression (1:04:02): 8:37 15 13 11 07 7:53 33 14
Well, my ankle felt good enough to run this morning, and I felt patient enough to type this on my Nook, haha. After seeing a video that Larry posted recently about proper POSE running, I figured I would tweak my form a little this morning and practice "falling forward." Quite surprisingly, my ankle felt immediate relief and my form as a whole felt much, much smoother - even though my quads initially felt like they were working harder and my left forefoot took some getting used to a new push off. Still, by the last couple miles I was easily starting to roll and I finished feeling strong. Let's hope this little tweak is a long-term fix for my occasionally nagging ankle/calf/soleus issues.
11:45am, 80 degrees, 49%, 10-15mph. Nike Pegasus 29 USATF.
4mi easy (30:22) (7:36/mi). Strides.
Really felt great this afternoon. I feel this new stride is much longer, more open, and more powerful than before. Progressed from 8:11 7:30 28 13 quite easily. Cruised miles 2 and 3 - mile 4 included 4x :20 fast strides.
Saturday, June 21st:
6:00am, 68 degrees, 88%, 0-5mph. Wildwood. Nike Pegasus 29 USATF (old ones)
12mi total (1:25:41), as cutdown :10/mi from easy pace to goal marathon pace (8:05 7:51 43 34 24 14 05 6:55 43 33 25 12)
The first day of summer saw my strongest cutdown tempo in quite awhile. I caught myself several times having to hold back, as my body was naturally itching to go faster than the prescribed pace per mile. I noticed that I had to start working the last 4 miles, but by the last mile I was just cruising - I caught myself running at 5:55/mi pace through .2mi and 6:03/mi through .6mi before really easing off the throttle. Still, I have quite a ways to go before I can start contemplating 6:15-6:25/mi pace for 26.2mi. But today, I'll take it. :)
Sunday, June 22nd:
6:30am, 64 degrees, 87%, 0-5mph. Moorestown. Mizuno Wave Rider 17.
8.5mi total: 2:00 light jog, strides, 8mi easy (1:04:09) (8:01/mi)
Ran easy with Steve this morning. My quads were pretty tight after yesterday's cutdown, so I did the light jog and strides before we started to help prime my muscles. Felt great once I got moving. The pace was an enjoyable pace to end the week.
Weekly Total: 50.5 miles
After a not so promising start to the week, I really ended things well Friday-Sunday, mostly due to just a minor tweak in form. The "form" 200s on Tuesday and the cutdown on Saturday both went perfectly. I know I have a ways to go to get to marathon fitness, but I have no doubt I will be ready to roll on week one of the actual marathon cycle next month.
Monday, June 9, 2014
Summer 2014 Base Training, Week 6
Monday, June 9th:
5:15am, 66 degrees, 87%, 0-5mph. Rain. Maple Ave out-and-back. Adidas Supernova Glide 5.
6mi very easy
My lower legs were both pretty sore, I got dumped on by rain the last 1.5mi, and then I got a side stitch on my right side with a .25mi to go. Probably should have just stayed in bed for this one. :)
Tuesday, June 10th:
Rest. Wasn't planning on taking the day off, but was feeling a little run down and figured this week would be a good week to make a cutback week.
Wednesday, June 11th:
6:10pm, 67 degrees, 77%, 10mph. Kilmer Loop. Nike Pegasus 29 USATF.
6mi easy. Strides.
Aerobically I felt very strong, legs were still a little tight/heavy. Felt better the last 2 miles, and the strides felt strong and powerful.
Thursday, June 12th:
5:45pm, 73 degrees, 86%, 5-15mph. Maple Shade Loop (M). New Balance 1260v2.
6mi easy
Conditions were really oppressive this evening. It didn't help that I have developed a sore spot (hard callus) on the bottom of my left foot between my toe pad and 3rd metatarsal that I can feel on pushoff. Felt like crap during most of the run. I'll see how I feel in the morning, but I may take some extra time off this week to give my body some time to get out of its current funk.
Friday, June 13th:
4:50pm, 69 degrees, 95%, 5-10mph, rain. CHW Track. Saucony Cortana 3.
9mi, with 4x1600m w/400m jogs (6:17/2:08, 6:16/2:08, 6:16/2:09, 6:14/2:08)
Very humid morning. Was a very light drizzle for the second half of the workout, but it started pouring on the cooldown. I was aiming at goal marathon pace for the repeats, but with the heavy air it felt more like half-marathon pace effort for the 3rd/4th reps. Still a solid run. The hard callus on my left foot seemed to loosen up on the warmup and didn't bother me during the run, but I noticed that it started bothering me again after I got home and showered. My left ankle/calf also appeared slightly swollen, as I imagine my pushoff and footstrike might have been affected by the turns on the track today. I'll stop by the pharmacy today to see if there is a cream/ointment I might be able to use to treat it or help break it up. It's funny how one little hard spot perfectly placed on the bottom of your foot can cause such grief.
Saturday, June 14th:
6:00am, 67 degrees, 80%, 10mph. Moorestown. Nike Pegasus 29 USATF.
10mi very easy
Enjoyable easy run with Tom Stilley and Dawn. Weather was a little cooler and breezier than yesterday which was nice.
Sunday, June 15th:
10:30am, 72 degrees, 53%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
12.5mi total (1:36:16) (7:42/mi), with 6x 1:00 "on"/3:00 "off" over the last 3.5mi (5:57/7:35 avg)
Picture perfect Father's Day run with JP. Weather was beautiful, humidity was down, and the wind was just enough to help keep us cool. Eased into the pickups, starting at 6:17/mi for the first minute and 5:37/mi for the last minute. Great way to cap the week.
Weekly Total: 49.5 miles
The week didn't start out too promising but it ended up being a fantastic recovery week. The callus on my left foot is now all but gone, and I finished Friday-Sunday on a fluorish. Hard to believe I am now more than half-way through the base phase and that "real" marathon training will start in just over a month. Can't wait.
5:15am, 66 degrees, 87%, 0-5mph. Rain. Maple Ave out-and-back. Adidas Supernova Glide 5.
6mi very easy
My lower legs were both pretty sore, I got dumped on by rain the last 1.5mi, and then I got a side stitch on my right side with a .25mi to go. Probably should have just stayed in bed for this one. :)
Tuesday, June 10th:
Rest. Wasn't planning on taking the day off, but was feeling a little run down and figured this week would be a good week to make a cutback week.
Wednesday, June 11th:
6:10pm, 67 degrees, 77%, 10mph. Kilmer Loop. Nike Pegasus 29 USATF.
6mi easy. Strides.
Aerobically I felt very strong, legs were still a little tight/heavy. Felt better the last 2 miles, and the strides felt strong and powerful.
Thursday, June 12th:
5:45pm, 73 degrees, 86%, 5-15mph. Maple Shade Loop (M). New Balance 1260v2.
6mi easy
Conditions were really oppressive this evening. It didn't help that I have developed a sore spot (hard callus) on the bottom of my left foot between my toe pad and 3rd metatarsal that I can feel on pushoff. Felt like crap during most of the run. I'll see how I feel in the morning, but I may take some extra time off this week to give my body some time to get out of its current funk.
Friday, June 13th:
4:50pm, 69 degrees, 95%, 5-10mph, rain. CHW Track. Saucony Cortana 3.
9mi, with 4x1600m w/400m jogs (6:17/2:08, 6:16/2:08, 6:16/2:09, 6:14/2:08)
Very humid morning. Was a very light drizzle for the second half of the workout, but it started pouring on the cooldown. I was aiming at goal marathon pace for the repeats, but with the heavy air it felt more like half-marathon pace effort for the 3rd/4th reps. Still a solid run. The hard callus on my left foot seemed to loosen up on the warmup and didn't bother me during the run, but I noticed that it started bothering me again after I got home and showered. My left ankle/calf also appeared slightly swollen, as I imagine my pushoff and footstrike might have been affected by the turns on the track today. I'll stop by the pharmacy today to see if there is a cream/ointment I might be able to use to treat it or help break it up. It's funny how one little hard spot perfectly placed on the bottom of your foot can cause such grief.
Saturday, June 14th:
6:00am, 67 degrees, 80%, 10mph. Moorestown. Nike Pegasus 29 USATF.
10mi very easy
Enjoyable easy run with Tom Stilley and Dawn. Weather was a little cooler and breezier than yesterday which was nice.
Sunday, June 15th:
10:30am, 72 degrees, 53%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
12.5mi total (1:36:16) (7:42/mi), with 6x 1:00 "on"/3:00 "off" over the last 3.5mi (5:57/7:35 avg)
Picture perfect Father's Day run with JP. Weather was beautiful, humidity was down, and the wind was just enough to help keep us cool. Eased into the pickups, starting at 6:17/mi for the first minute and 5:37/mi for the last minute. Great way to cap the week.
Weekly Total: 49.5 miles
The week didn't start out too promising but it ended up being a fantastic recovery week. The callus on my left foot is now all but gone, and I finished Friday-Sunday on a fluorish. Hard to believe I am now more than half-way through the base phase and that "real" marathon training will start in just over a month. Can't wait.
Monday, June 2, 2014
Summer 2014 Base Training, Week 5
Monday, June 2nd:
Rest.
Tuesday, June 3rd:
5:20am, 62 degrees, 74%, 0-5mph. Hialeah - Cooper Landing. Nike Pegasus 29 USATF.
5mi easy
Eased into the pace of the run. Nice change of scenery.
6:50pm, Treadmill. 1.0% incline. Mizuno Wave Rider 17.
4mi easy. Strides.
Progressed from 7.0-7.7mph, then alternated 10.0mph/8.0mph for strides the last .5mi. Nice and loose at the end.
Wednesday, June 4th:
4:40am, 66 degrees, 79%, calm. 2x CHW Loop.
8mi, with 3x 1MOD/1E (6:53 8:13, 6:42 8:07, 6:47 8:03)
Felt a little smoother than the last time I did this workout, but the humid temperatures forced me to cut it short from 4x 1/1 to 3x 1/1. I could feel my body start to overheat on the 3rd rep, so I figured I would take it easy from there. I still feel like I am acclimating to the humidity.
Thursday, June 5th:
5:10am, 64 degrees, 88%, 5-10mph, rain. 2x Neighborhood Loop. New Balance 1260v2.
4mi easy
The rain was actually refreshing this morning. More than a mist, not quite a soak. My legs responded well after yesterday - definitely felt a more powerful stride than usual.
8:40pm, 73 degrees, 41%, 5-10mph. Maple Shade Loop (S). Nike Pegasus 29 USATF.
5mi easy. Strides.
Hard to believe I still had daylight at that start of this run - gotta love June! Felt even stronger than this morning. Very smooth. Really opened up the last 2 strides. Feel like I am starting to turn a corner.
Friday, June 6th:
8:55am, 65 degrees, 58%, 5-10mph. CH Blvd. Mizuno Wave Rider 17, Adidas Adios Boost.
11mi, with 10x.25mi hill with jog down recoveries
Ups: 85 87 85 85 83 81 81 80 79 76
Downs: 2:17 14 14 21 (gatorade break) 15 17 14 27 (gatorade break) 14 13
Avg: 82.9/2:16.6
Absolutely slayed this workout. Eased into the first few reps, like a prizefighter pawing at a punching bag. Really started feeling good after the first gatorade break, relaxing into the pace, and gradually giving the road more and more of a beating. After the second gatorade break, I was fully primed and letting loose like I was rattling a speedbag - still very relaxed and controlled though. When I finished, I wasn't a Bernie Lagat eyes-bulging balls-to-the-wall bent-over tired, I was more like Galen Rupp crossing the line in 26:44 with a fist pump looking and feeling like I had more in me. I essentially averaged the same pace overall today that I did the last time I did this workout, which was 2 weeks before my 5K PR. Best yet, looking back at my notes, I felt better at the end of the workout today than I did back in January. Very, very encouraging sign.
Saturday, June 7th:
5:10am, 58 degrees, 78%, calm. Maple Shade Loop (S). New Balance 1260v2.
5mi very easy
Slow jog after yesterday's hill session. Enjoyed the early morning serenity.
1:15pm, 75 degrees, 44%, 5-10mph. Santino House - Big Neighborhood Loop. Mizuno Wave Rider 17.
4mi very easy
Bright sun, although humidity was comfortable, again took it very easy. It was nice to take a quick dip in the Santino pool afterward. :)
Sunday, June 8th:
5:25am, 65 degrees, 85%, calm. 3x Tavistock Loop. Nike Pegasus 29 USATF.
14mi (1:49:23) (7:49/mi): progressed from 8:48-7:14 for first 13mi, last mile 6:23 including Triple Hill
Loved the way I just let this run unfold. I didn't check any splits until I was finished, and ran the entire thing on feel. Took a Powergel at 7mi and Gatorade at miles 5 and 10. Started winding things up from 3mi out (7:20 and then 7:14) before running the last mile comfortably hard with my breathing fully under control. Great run to cap the week.
Weekly Total: 60 miles
Felt like a marathoner again this week. The hills are definitely giving me more and more power. Might back off the intensity a little this coming week but will definitely keep the volume going up.
Rest.
Tuesday, June 3rd:
5:20am, 62 degrees, 74%, 0-5mph. Hialeah - Cooper Landing. Nike Pegasus 29 USATF.
5mi easy
Eased into the pace of the run. Nice change of scenery.
6:50pm, Treadmill. 1.0% incline. Mizuno Wave Rider 17.
4mi easy. Strides.
Progressed from 7.0-7.7mph, then alternated 10.0mph/8.0mph for strides the last .5mi. Nice and loose at the end.
Wednesday, June 4th:
4:40am, 66 degrees, 79%, calm. 2x CHW Loop.
8mi, with 3x 1MOD/1E (6:53 8:13, 6:42 8:07, 6:47 8:03)
Felt a little smoother than the last time I did this workout, but the humid temperatures forced me to cut it short from 4x 1/1 to 3x 1/1. I could feel my body start to overheat on the 3rd rep, so I figured I would take it easy from there. I still feel like I am acclimating to the humidity.
Thursday, June 5th:
5:10am, 64 degrees, 88%, 5-10mph, rain. 2x Neighborhood Loop. New Balance 1260v2.
4mi easy
The rain was actually refreshing this morning. More than a mist, not quite a soak. My legs responded well after yesterday - definitely felt a more powerful stride than usual.
8:40pm, 73 degrees, 41%, 5-10mph. Maple Shade Loop (S). Nike Pegasus 29 USATF.
5mi easy. Strides.
Hard to believe I still had daylight at that start of this run - gotta love June! Felt even stronger than this morning. Very smooth. Really opened up the last 2 strides. Feel like I am starting to turn a corner.
Friday, June 6th:
8:55am, 65 degrees, 58%, 5-10mph. CH Blvd. Mizuno Wave Rider 17, Adidas Adios Boost.
11mi, with 10x.25mi hill with jog down recoveries
Ups: 85 87 85 85 83 81 81 80 79 76
Downs: 2:17 14 14 21 (gatorade break) 15 17 14 27 (gatorade break) 14 13
Avg: 82.9/2:16.6
Absolutely slayed this workout. Eased into the first few reps, like a prizefighter pawing at a punching bag. Really started feeling good after the first gatorade break, relaxing into the pace, and gradually giving the road more and more of a beating. After the second gatorade break, I was fully primed and letting loose like I was rattling a speedbag - still very relaxed and controlled though. When I finished, I wasn't a Bernie Lagat eyes-bulging balls-to-the-wall bent-over tired, I was more like Galen Rupp crossing the line in 26:44 with a fist pump looking and feeling like I had more in me. I essentially averaged the same pace overall today that I did the last time I did this workout, which was 2 weeks before my 5K PR. Best yet, looking back at my notes, I felt better at the end of the workout today than I did back in January. Very, very encouraging sign.
Saturday, June 7th:
5:10am, 58 degrees, 78%, calm. Maple Shade Loop (S). New Balance 1260v2.
5mi very easy
Slow jog after yesterday's hill session. Enjoyed the early morning serenity.
1:15pm, 75 degrees, 44%, 5-10mph. Santino House - Big Neighborhood Loop. Mizuno Wave Rider 17.
4mi very easy
Bright sun, although humidity was comfortable, again took it very easy. It was nice to take a quick dip in the Santino pool afterward. :)
Sunday, June 8th:
5:25am, 65 degrees, 85%, calm. 3x Tavistock Loop. Nike Pegasus 29 USATF.
14mi (1:49:23) (7:49/mi): progressed from 8:48-7:14 for first 13mi, last mile 6:23 including Triple Hill
Loved the way I just let this run unfold. I didn't check any splits until I was finished, and ran the entire thing on feel. Took a Powergel at 7mi and Gatorade at miles 5 and 10. Started winding things up from 3mi out (7:20 and then 7:14) before running the last mile comfortably hard with my breathing fully under control. Great run to cap the week.
Weekly Total: 60 miles
Felt like a marathoner again this week. The hills are definitely giving me more and more power. Might back off the intensity a little this coming week but will definitely keep the volume going up.
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