Monday, August 18th:
5:40am, 59 degrees, 84%, 0-5mph. Maple Ave out-and-back. Asics Kayano 19.
7mi easy (57:35) (8:14/mi)
Little sluggish this morning. Also noticed that my left soleus/achilles started to tighten up the last mile or two of the run. I will make sure I stretch well and use the lacrosse ball when I got home from work tonight to see if I can loosen it up.
Tuesday, August 19th:
4:55am, 63 degrees, 76%, 0-5mph. Cherry Hill West Track. Adidas Adios Boost.
8.5mi total, including 5x1000m (3:26/avg) w/400m recovery jogs (2:14/avg)
Splits: 3:27 26 26 25 24
Surprised I was able to get moving so quickly this morning, especially after a very exhausting day at work yesterday and a very slow warmup/cooldown. It's like everything fell into place once I got onto the track. Was pretty consistent most of the workout - I ran the last one about as fast I could without checking any splits along the way. Getting used to "hurting" again - it's a strangely rewarding sensation.
Wednesday, August 20th:
6:15pm, 83 degrees, 51%, calm. Hialeah-Kilmer-Lafferty-CH Blvd. Nike Pegasus 29 USATF.
7mi easy (55:16) (7:54/mi)
Workmanlike run in the humidity. Finished solid the last two miles.
Thursday, August 21st:
4:55am, 68 degrees, 84%, calm. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi easy (52:43) (8:07/mi). Strides.
Easy progression from 8:50-7:41/mi. Another humid morning, took me awhile to get going. A good sign is that I had a lot of pop in my strides.
Friday, August 22nd:
6:55am, 67 degrees, 97%, calm. CHW-CH Blvd Loop. 3x CHW Loop. CHW-CH Blvd Loop. Asics Kayano 19, Saucony Cortana 3.
12mi total (1:24:30): 2.5mi warmup, 4x(100m@:18, 100m@:30), 6mi alternating tempo 6:19/avg (5:59 6:36 6:06 6:36 6:02 6:35), 4x(100m@:18, 100m@:32), 2.5mi cooldown
I am not sure what got into me this morning. Maybe it's because I have been reading Marathon Man by Bill Rodgers this week and felt particularly inspired. Maybe my training is starting to sink in and I am finally reaping the benefits. Maybe I just had a particularly exceptional day on a morning where you wouldn't expect it due to the high humidity. But whatever it was, I was ON today. Had lots of running in me. Felt like I was floating at times. Had to work a little on that last faster mile (the 5th mile of the tempo), but I had no problems keeping pace on any of the slower ones. Was just cruising along on the cooldown, even up Hialeah hill. Great, great run today.
Saturday, August 23rd:
5:30am, 67 degrees, 90%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
10mi very easy (1:24:43) (8:28/mi). Strides.
Ran the first half ~8:50/mi with Erin, Michele, and Emily. Ran the second half ~8:10/mi solo. Strides at the end were very fast. Nice change of pace run, followed up with 3 chocolate chip pancakes and a plate of turkey bacon, mmm. :)
Sunday, August 24th:
7:00am, 64-68 degrees, 80%, 5-10mph. Lloyd Hall-Belmont-Strawberry Mansion-MLK-Ridge-Kelly Drive. Asics Kayano 19.
16mi total (1:53:18) (7:05/mi): as 4mi E, 2mi (6:47 39), 4mi E, 6mi (6:34 26 24 21 18 17)
High quality long run with JP in the city. The first 2mi tempo section was in the hilly portion of Belmont into Strawberry Mansion. The second tempo section began as we dropped down to MLK Blvd. It took me all of the first 2mi to settle into a comfortable pace/sustainable rhythm - when I finally "locked in" after Falls Bridge, 6:20s suddenly felt spot on. Great effort today, and great mental practice for the marathon finish on Kelly Drive.
Fueling notes: Took a gel and water at 6.5mi, a Gatorade at 8.5mi, another Gatorade at 11mi, and half a water at 12.5mi and the other half at 13.5mi. Exceptionally strong toward the end of the run.
Weekly Total: 67 miles
I will keep this one simple - an exceptional week of training for me. I don't expect every week to go this well, but I will gladly take them when I do.
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