Philly Marathon Training, Week 4

Monday, August 11th:

Rest.

Tuesday, August 12th:

5:50pm, Treadmill, 1.0% incline.  Asics Kayano 19.

6mi easy (48:11) (8:02/mi).  Strides.

Slowly progressed from 8:34/mi down to 7:22/mi.  Very comfortable the whole way.

Wednesday, August 13th:

6:30pm, Treadmill, 0.5-1.0%.  Mizuno Wave Rider 17, Adidas Adios Boost.

8mi total, including 6x .5mi (11.0mph/2:44) w/.25mi recovery jogs (7.0mph/2:09)

Rather tough workout to do on the treadmill, but Janine was out of the house and it was the only way I was going to get a workout in this evening with the girls home.  Each rep I kept thinking I wouldn't make the next one as the pace felt unsettling on the treadmill, but each one I kept holding on and actually felt better the further into the rep I got.  Really learned to relax and breathe and focus on 20 seconds of running at a time.  I cut the cooldown a mile short since my left calf/soleus was a little tight, but all in all, I am pleased with the results.  I wouldn't recommend this type of workout for the faint of heart. :)

Thursday, August 14th:

5:45pm, 77 degrees, 45%, 5-15mph.  Cherry Hill West Loop.  Asics Kayano 19.

6mi easy (47:36) (7:56/mi)

Started really slowly and then got into a nice groove the last 3 miles.  Finally got to shake that "treadmill" feeling out my legs. :)

Friday, August 15th:

6:30am, 57 degrees, 75%, 0-5mph.  Moorestown.  Asics Kayano 19.

8mi easy (1:02:55) (7:52/mi)

God, what a beautiful morning.  Easy conversational pace run with Jamie and Tom.  Also picked up JP for a bit toward the end.  I wish every morning felt this good.

11:50am, 71 degrees, 43%, 10-15mph.  Neighborhood Loop.  Nike Pegasus 29 USATF.

3mi easy (24:03) (8:01/mi).  Strides.

Very easy jog around the neighborhood.  Still can't believe how nice this weather is. 

Saturday, August 16th:

6:00am, 60 degrees, 79%, calm.  Moorestown.  Saucony Cortana 3.

13mi total (1:33:35): 6mi easy, 6mi cutdown tempo 6:20/avg (6:45 32 24 14 06 5:55), 1mi easy

Another beautiful morning, especially for a road workout.  Had Jamie to keep me company for the first 6mi easy, and then I ran "the loop" two times for the cutdown tempo.  After settling in the first mile, I felt pretty in control until about 4.5mi into the cutdown, at which time I started having to work hard.  I was pretty much all-out for the last mile, but I recovered quickly during the cooldown and had a good stretching session and ice bath afterward.  Despite having to work hard today, much like I did on Wednesday, I am happy with where my fitness is at for these type of workouts in Week 4 of training.

Sunday, August 17th:

6:30am, 64 degrees, 79%, 0-5mph.  Moorestown-Cinnaminson.  Nike Pegasus 29 USATF.

11mi very easy (1:38:38) (8:58/mi)

Ran very easy with Larry's group this morning.  Felt refreshing to run so slowly.  Funny how I actually ran 5:00 longer than yesterday, even though I covered 2mi less.  I would be interested to know how the fat burning benefits of a run like today compare to the AT/LT threshold benefits of a run like yesterday.

Weekly Total: 55 miles

Definitely not as "stylish" as last week, but another solid week in the books.  I am happy with the week to week progress I am feeling/seeing.