Monday, September 29th:
8:00pm, 68 degrees, 82%, 5-10mph. Neighborhood Loop. Adidas Adios Boost.
11.5mi (1:22:40), including 6x1mi (6:09/avg) w/.25mi recovery jogs (2:10/avg)
Splits: 6:09 11 08 07 09 10
Man, this train keeps on rolling! I was in total control of tonight's workout. Kept myself in check the whole time, even though I had tons of running in me. I feel so free. It's rather liberating to feel this fast.
Tuesday, September 30th:
7:05pm, 67 degrees, 74%, 5-10mph. Maple Ave out-and-back. Asics Kayano 19.
7mi (56:35) (8:05/mi)
Still feeling it. Effortless progression (8:28 18 21 09 09 7:48 23). Ridiculously smooth the last 2 miles.
Wednesday, October 1st:
6:20pm, 65 degrees, 76%, 5-10mph. CH Blvd-Valley Run-Kilmer. Asics Kayano 19.
8mi (1:03:18) (7:55/mi)
Legs felt a little heavier tonight, but it was still smooth sailing.
Thursday, October 2nd:
4:50am, 60 degrees, 85%, 5-10mph. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi (54:55) (8:27/mi). Strides.
Well the fatigue finally caught up to me. Just couldn't really get my legs moving this morning, but I will blame it on the quick turnaround from last night and the fact that I still felt half-asleep the first 2 miles. At least the strides afterward felt great. I am sure I will ready to go for tomorrow's workout.
Friday, October 3rd:
9:00am, 62 degrees, 85%, 5-10mph. Moorestown. Adidas Adios Boost.
12mi, as 2mi warmup, 8mi MP tempo ~6:22/avg, 2mi cooldown
Splits: 6:22 29 24 20 17 2? 2? 2?
I made the bonehead move of forgetting my GPS watch at home this morning, but thankfully I had Ryan to keep me company for the warmup and the first 5mi of the tempo, so I at least got to settle in a decent rhythm. I think the pace felt extra comfortable today for the first half of the tempo since I had Ryan next to me stride-for-stride, but as soon as he dropped off it felt like I had to work just a tad harder to keep the same perceived pace. Who knows, I may have run those last three miles under 6:20/mi but I tried my best just to relax and keep it in the same range. I still felt pretty strong today either way, even though it was a little humid out there.
Saturday, October 4th:
6:00am, 65 degrees, 95%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
8.5mi (1:07:11) (7:54/mi)
Very comfortable conversational pace run with Mike, Jamie, and Rich. Felt great the whole way, even though it was again on the humid side.
Sunday, October 5th:
3:25am(!), 45 degrees(!), 58%, 5-15mph. 4x (Garden State Ave-Cherry Hill Blvd loop). Adidas Glide 6 Boost.
16.5mi (1:55:50), including 14mi moderate with fast finish 6:48/avg
Splits: 7:01 6:51 53 46 50 42 50 50 52 46 47 46 49 24
Like the late-night track workout several weeks back, this run will definitely stand out in marathon training lore. What was great is that it really represented a marathon training run - I started with a bit of self doubt; I had about a 2:00-3:00 stretch during mile 7 or so where I had to work through a side stitch; I went in and out of feeling fantastic and feeling a bit labored; I finally hit my rhythm the last 1/3 of the run and was really able to push it at the end (which included all of Cherry Hill Blvd hill). It was so dark outside and the run seemed to happen so quickly that it was dream-like. But as I type this, I certainly feel the effort, haha. I am sure there will be a good nap somewhere in the schedule today. And thank goodness for off days! I will enjoy my recovery day tomorrow...
Weekly Total: 70 miles
The plan is taking shape. The long workouts appear less and less daunting. Each day I seem to be getting a little more confidence. Now it is about making sure I recover properly, stay healthy, and manage my mixed emotions of confidence and apprehension.
Monday, September 29, 2014
Monday, September 22, 2014
Philly Marathon Training, Week 10
Monday, September 22nd:
Rest.
Tuesday, September 23rd:
4:50am, 47 degrees(!), 75%, 0-5mph. Neighborhood - Maple Ave out-and-back. Nike Pegasus 29 USATF.
8mi (1:05:56) (8:15/mi)
Shook off the soreness from Sunday's race. What a difference in temperature! Slowly progressed from 8:50/mi t 7:47/mi. Felt strong at the end.
Wednesday, September 24th:
6:15pm, 68 degrees, 60%, 10-20mph. Cherry Hill Blvd Hill. Saucony Cortana 3.
9mi total (1:07:20), including 10x.25mi hill (:83/avg) w/slow jog down recoveries (2:19/avg)
Splits: 86 88 86 86 85 86 82 82 79 73
Another surprisingly great workout. I finding it much easier to relax during all of my runs now, getting lighter on my feet and less tense the faster I go. It's almost like I just let it happen, rather than make it happen. I intentionally kept the intensity rather comfortable for the first half of the workout, not wanting to overdo it after the long workout this past Sunday. But I was primed and ready to let loose on the last one, holding form/breathing/momentum the entire way up, like I was gathering steam. The cooldown felt so easy like I was walking. While it's fun to run fast, it's going to be nice to transition to the strength workouts next week, getting more and more race specific with the training.
Thursday, September 25th:
5:20pm, 64 degrees, 75%, 5-10mph. Neighborhood - Maple Ave out-and-back. Asics Kayano 19.
8mi (1:02:04) (7:46/mi)
It seems everyday that my runs are becoming more and more effortless. It's amazing how much strength and fluidity I have right now.
Friday, September 26th:
5:30am, 54 degrees, 86%, calm. Moorestown. Asics Kayano 19.
10mi (1:20:06) (8:01/mi)
Group run with Steve, Jamie, and Colleen. Felt like I was holding back the whole time. Cruised the last mile in 7:35. Beautiful morning. Was great to have Col back.
Saturday, September 27th:
6:00am, 56 degrees, 90%, 0-5mph. Moorestown. Adidas Glide 6 Boost.
15mi (1:47:53), as 6mi E, 8mi MP 6:22/avg, 1mi E
MP Splits: 6:32 21 22 18 22 18 24 16
Another inspired run. Was great to welcome Rich back to the group - ran the first 6mi easy with him, Colleen, Jamie, and Tom (before Tom's hamstring seized up). The tempo was completely solo and completely controlled. There were a few times when I took a Gu or a Gatorade at the start of a mile where the first 1/4mi would be behind pace (6:30-:40/mi) but then I would just coast right back into the effort and lock in. Was holding back the last couple miles - just felt so comfortable on such a beautiful morning. I can't believe this running magic I continue to feel on a daily basis, I feel so blessed.
Sunday, September 28th:
5:00am, 57 degrees, 95%, calm. Hialeah-Valley Run-Kilmer-CH Blvd-Neighborhood. Nike Pegasus 29 USATF.
10mi (1:21:57) (8:12/mi): 8:51 20 25 18 22 31 13 03 7:50 04
Great display of patience this morning. Felt terrible the first 4-5mi of the run. Started feeling better around 7.5mi when I started picking up the pace. Mile 9 was just a warmup for Mile 10, which was smooth as silk, cruise control. Can't believe how great that last mile felt.
Weekly Total: 60 miles
I am feeling blessed. I am out of the speed phase and onto the strength phase next week, feeling stronger and healthier than ever.
Rest.
Tuesday, September 23rd:
4:50am, 47 degrees(!), 75%, 0-5mph. Neighborhood - Maple Ave out-and-back. Nike Pegasus 29 USATF.
8mi (1:05:56) (8:15/mi)
Shook off the soreness from Sunday's race. What a difference in temperature! Slowly progressed from 8:50/mi t 7:47/mi. Felt strong at the end.
Wednesday, September 24th:
6:15pm, 68 degrees, 60%, 10-20mph. Cherry Hill Blvd Hill. Saucony Cortana 3.
9mi total (1:07:20), including 10x.25mi hill (:83/avg) w/slow jog down recoveries (2:19/avg)
Splits: 86 88 86 86 85 86 82 82 79 73
Another surprisingly great workout. I finding it much easier to relax during all of my runs now, getting lighter on my feet and less tense the faster I go. It's almost like I just let it happen, rather than make it happen. I intentionally kept the intensity rather comfortable for the first half of the workout, not wanting to overdo it after the long workout this past Sunday. But I was primed and ready to let loose on the last one, holding form/breathing/momentum the entire way up, like I was gathering steam. The cooldown felt so easy like I was walking. While it's fun to run fast, it's going to be nice to transition to the strength workouts next week, getting more and more race specific with the training.
Thursday, September 25th:
5:20pm, 64 degrees, 75%, 5-10mph. Neighborhood - Maple Ave out-and-back. Asics Kayano 19.
8mi (1:02:04) (7:46/mi)
It seems everyday that my runs are becoming more and more effortless. It's amazing how much strength and fluidity I have right now.
Friday, September 26th:
5:30am, 54 degrees, 86%, calm. Moorestown. Asics Kayano 19.
10mi (1:20:06) (8:01/mi)
Group run with Steve, Jamie, and Colleen. Felt like I was holding back the whole time. Cruised the last mile in 7:35. Beautiful morning. Was great to have Col back.
Saturday, September 27th:
6:00am, 56 degrees, 90%, 0-5mph. Moorestown. Adidas Glide 6 Boost.
15mi (1:47:53), as 6mi E, 8mi MP 6:22/avg, 1mi E
MP Splits: 6:32 21 22 18 22 18 24 16
Another inspired run. Was great to welcome Rich back to the group - ran the first 6mi easy with him, Colleen, Jamie, and Tom (before Tom's hamstring seized up). The tempo was completely solo and completely controlled. There were a few times when I took a Gu or a Gatorade at the start of a mile where the first 1/4mi would be behind pace (6:30-:40/mi) but then I would just coast right back into the effort and lock in. Was holding back the last couple miles - just felt so comfortable on such a beautiful morning. I can't believe this running magic I continue to feel on a daily basis, I feel so blessed.
Sunday, September 28th:
5:00am, 57 degrees, 95%, calm. Hialeah-Valley Run-Kilmer-CH Blvd-Neighborhood. Nike Pegasus 29 USATF.
10mi (1:21:57) (8:12/mi): 8:51 20 25 18 22 31 13 03 7:50 04
Great display of patience this morning. Felt terrible the first 4-5mi of the run. Started feeling better around 7.5mi when I started picking up the pace. Mile 9 was just a warmup for Mile 10, which was smooth as silk, cruise control. Can't believe how great that last mile felt.
Weekly Total: 60 miles
I am feeling blessed. I am out of the speed phase and onto the strength phase next week, feeling stronger and healthier than ever.
Monday, September 15, 2014
Philly Marathon Training, Week 9
Monday, September 15th:
Rest. Giving my ankle/achilles/soleus some needed recovery time this week. I am not worried about it long-term, just want to feel good for the race on Sunday.
Tuesday, September 16th:
8:00pm, 68 degrees, 53%, 0-5mph. Neighborhood. Asics Kayano 19.
3.5mi (28:38) (8:11/mi)
Easy test jog around the neighborhood. It feels like most of the kinks in my leg are out. Did some really good stretching afterward. If all feels well tomorrow, I might try some faster stuff.
Wednesday, September 17th:
6:40pm, 68 degrees, 58%, 0-5mph. Home-CHW Track-Home. Adidas Adios Boost.
9mi total, including 6x800m (2:44/avg) w/400m recovery jogs (~2:15/avg)
Splits: 2:47 47 46 45 44 35
I am pretty sure I discovered the source of my ankle/soleus/achilles issues the last few days - a very tight piriformis and gluteus muscles. I did a lot of rolling focusing on those areas both last night and before the run this evening - man, was it painful at times but it gave me instant relief. I didn't have any great expectations when I got to the track, but I knew right away I was in for a good session. After settling in the first two reps, I had total control and rhythm of the workout; I could pretty much tell all of my 200m splits within each rep just by feel alone. I was feeling really great after the 5th rep so I decided to just run the last one as fast as I could while still controlled - I ran an even effort, hard first lap and then kept hitting another gear every 100m on the second lap until I was in full stride the final 100m. I can't say that I was completely all-out, but I don't think I could have run it more than 2-3 seconds faster than I did. I was expecting maybe a 2:38-:39, so the 2:35 kind of took me by surprise. All those interval speed sessions the last 6-7 weeks are finally paying off.
From here, it's all easy running until Sunday. I will continue to roll and stretch in the hopes that I can start the race feeling 100% healthy instead of 90% healthy. I am interested to see what marathon pace effort feels like right now for 13.1mi. I am feeling rejuvenated after tonight's effort.
Thursday, September 18th:
5:55pm, 73 degrees, 52%, 5-10mph. Maple Shade Loop (M). Asics Kayano 19.
6mi (47:40) (7:57/mi)
Felt like I was walking tonight, it was so, so easy. Had the feeling of 9:00/mi pace. Again, I think the extra recovery this week and all the hard work the last couple weeks are finally sinking in. Combined with the more comfortable running conditions, I am suddenly feeling pretty good again.
Friday, September 19th:
8:20am, 58 degrees, 69%, 5-15mph. Hialeah-Valley Run-Kilmer-CH Blvd. Nike Pegasus 29 USATF.
9mi (1:10:36) (7:51/mi)
Another day where I was smooth as silk. Despite getting over the left leg soreness, I feel ultra light on my feet right now with a lot of spring in my step. Hope to ride this feeling as long as I can.
Saturday, September 20th:
6:20am, 54 degrees, 90%, 0-5mph. 3x Neighborhood Loop. Mizuno Wave Rider 17.
6.5mi (51:51) (7:59/mi). Strides.
Easy, relaxed run on another beautiful, crisp September morning. Unfortunately the temperatures are forecasted to spike some tomorrow (70F, 90% for the race), but I am ready to put out a strong, marathon pace effort and see where that gets me right now. I'll just make sure to ease into the pace the first few miles to offset the temperature increase.
Sunday, September 21st:
8:00am, 70 degrees, 90%, 0-5mph. Philly Half Marathon Course. Adidas Glide 6 Boost.
16mi total, including marathon simulator (1:23:35) (6:23/avg), including last 5k@6:13/avg
Soupy conditions this morning, but I was still able to get a good practice run at marathon pace. Woke up at 4:00am, got coffee, banana, and clifbar in me right away. Waited about an hour and ate two pieces of toast with peanut butter and started drinking my 32oz of Gatorade for the morning. Did a very light 15:00 jog before the race at a snail's pace, as I wanted to warm my muscles but not overheat. Took my first Gu about 15 minutes before the gun and got in 2-3 very light strides at roughly marathon pace.
When the gun went off, I settled in right away at a comfortable pace and went through the mile in 6:39. For the next two miles it was impossible to check splits because the Garmin was way off due to the tall city buildings. I did finally get a time at 3mi, and my rough math says I probably ran mile 2 ~6:30 and mile 3 ~6:21. From there the splits were much more accurate, and I kept every mile between miles 4-10 somewhere in the 6:19-:27 range. I didn't feel really comfortable until about mile 7, which I think was mostly due to the weather and having to constantly dump water on my head to keep cool. But twice I found some runners to draft off for about 3/4mi stretches, which really helped me settle down and conserve energy.
Coming off the downhill after Fall's Bridge, I carried a lot of momentum with me so that when I got to the 10 mile mark it was rather easy to pickup the pace to 6:05-:15/mi range. It turns out another racer was implementing the same fast finish strategy with a similar goal time, so we worked off each other and talked pretty comfortably that last 5K, even as we ramped up the pace. It was a great way to finish the run, leaving me feel strong with lots of running in me.
I am glad I decided to go with the simulator today, especially in light of the tough conditions. I now know that it's okay to ease into the pace the first few miles, not worry about settling in until about mile 7-8, and that I get stronger as the race goes on and the pace ramps up. I also know how important it is to conserve energy by using other runner's when I can. A lot of great lessons today with a great result.
Weekly Total: 50 miles
I hadn't initially planned on taking it so easy this week, but I am glad that I did. I think I got an accurate idea of what better to expect 9 weeks from now and a good gauge of where I am at right now. More importantly, I know how critical it is to not overdo workouts from here on out and to get to the starting line healthy. If I get better conditions on race day and feel as good as I did today, I feel pretty confident about the sub-2:50:00 goal.
Rest. Giving my ankle/achilles/soleus some needed recovery time this week. I am not worried about it long-term, just want to feel good for the race on Sunday.
Tuesday, September 16th:
8:00pm, 68 degrees, 53%, 0-5mph. Neighborhood. Asics Kayano 19.
3.5mi (28:38) (8:11/mi)
Easy test jog around the neighborhood. It feels like most of the kinks in my leg are out. Did some really good stretching afterward. If all feels well tomorrow, I might try some faster stuff.
Wednesday, September 17th:
6:40pm, 68 degrees, 58%, 0-5mph. Home-CHW Track-Home. Adidas Adios Boost.
9mi total, including 6x800m (2:44/avg) w/400m recovery jogs (~2:15/avg)
Splits: 2:47 47 46 45 44 35
I am pretty sure I discovered the source of my ankle/soleus/achilles issues the last few days - a very tight piriformis and gluteus muscles. I did a lot of rolling focusing on those areas both last night and before the run this evening - man, was it painful at times but it gave me instant relief. I didn't have any great expectations when I got to the track, but I knew right away I was in for a good session. After settling in the first two reps, I had total control and rhythm of the workout; I could pretty much tell all of my 200m splits within each rep just by feel alone. I was feeling really great after the 5th rep so I decided to just run the last one as fast as I could while still controlled - I ran an even effort, hard first lap and then kept hitting another gear every 100m on the second lap until I was in full stride the final 100m. I can't say that I was completely all-out, but I don't think I could have run it more than 2-3 seconds faster than I did. I was expecting maybe a 2:38-:39, so the 2:35 kind of took me by surprise. All those interval speed sessions the last 6-7 weeks are finally paying off.
From here, it's all easy running until Sunday. I will continue to roll and stretch in the hopes that I can start the race feeling 100% healthy instead of 90% healthy. I am interested to see what marathon pace effort feels like right now for 13.1mi. I am feeling rejuvenated after tonight's effort.
Thursday, September 18th:
5:55pm, 73 degrees, 52%, 5-10mph. Maple Shade Loop (M). Asics Kayano 19.
6mi (47:40) (7:57/mi)
Felt like I was walking tonight, it was so, so easy. Had the feeling of 9:00/mi pace. Again, I think the extra recovery this week and all the hard work the last couple weeks are finally sinking in. Combined with the more comfortable running conditions, I am suddenly feeling pretty good again.
Friday, September 19th:
8:20am, 58 degrees, 69%, 5-15mph. Hialeah-Valley Run-Kilmer-CH Blvd. Nike Pegasus 29 USATF.
9mi (1:10:36) (7:51/mi)
Another day where I was smooth as silk. Despite getting over the left leg soreness, I feel ultra light on my feet right now with a lot of spring in my step. Hope to ride this feeling as long as I can.
Saturday, September 20th:
6:20am, 54 degrees, 90%, 0-5mph. 3x Neighborhood Loop. Mizuno Wave Rider 17.
6.5mi (51:51) (7:59/mi). Strides.
Easy, relaxed run on another beautiful, crisp September morning. Unfortunately the temperatures are forecasted to spike some tomorrow (70F, 90% for the race), but I am ready to put out a strong, marathon pace effort and see where that gets me right now. I'll just make sure to ease into the pace the first few miles to offset the temperature increase.
Sunday, September 21st:
8:00am, 70 degrees, 90%, 0-5mph. Philly Half Marathon Course. Adidas Glide 6 Boost.
16mi total, including marathon simulator (1:23:35) (6:23/avg), including last 5k@6:13/avg
Soupy conditions this morning, but I was still able to get a good practice run at marathon pace. Woke up at 4:00am, got coffee, banana, and clifbar in me right away. Waited about an hour and ate two pieces of toast with peanut butter and started drinking my 32oz of Gatorade for the morning. Did a very light 15:00 jog before the race at a snail's pace, as I wanted to warm my muscles but not overheat. Took my first Gu about 15 minutes before the gun and got in 2-3 very light strides at roughly marathon pace.
When the gun went off, I settled in right away at a comfortable pace and went through the mile in 6:39. For the next two miles it was impossible to check splits because the Garmin was way off due to the tall city buildings. I did finally get a time at 3mi, and my rough math says I probably ran mile 2 ~6:30 and mile 3 ~6:21. From there the splits were much more accurate, and I kept every mile between miles 4-10 somewhere in the 6:19-:27 range. I didn't feel really comfortable until about mile 7, which I think was mostly due to the weather and having to constantly dump water on my head to keep cool. But twice I found some runners to draft off for about 3/4mi stretches, which really helped me settle down and conserve energy.
Coming off the downhill after Fall's Bridge, I carried a lot of momentum with me so that when I got to the 10 mile mark it was rather easy to pickup the pace to 6:05-:15/mi range. It turns out another racer was implementing the same fast finish strategy with a similar goal time, so we worked off each other and talked pretty comfortably that last 5K, even as we ramped up the pace. It was a great way to finish the run, leaving me feel strong with lots of running in me.
I am glad I decided to go with the simulator today, especially in light of the tough conditions. I now know that it's okay to ease into the pace the first few miles, not worry about settling in until about mile 7-8, and that I get stronger as the race goes on and the pace ramps up. I also know how important it is to conserve energy by using other runner's when I can. A lot of great lessons today with a great result.
Weekly Total: 50 miles
I hadn't initially planned on taking it so easy this week, but I am glad that I did. I think I got an accurate idea of what better to expect 9 weeks from now and a good gauge of where I am at right now. More importantly, I know how critical it is to not overdo workouts from here on out and to get to the starting line healthy. If I get better conditions on race day and feel as good as I did today, I feel pretty confident about the sub-2:50:00 goal.
Monday, September 8, 2014
Philly Marathon Training, Week 8
Monday, September 8th:
Rest.
Tuesday, September 9th:
6:00pm, Treadmill, 1.0% incline. Asics Kayano 19.
5mi (40:14) (8:03/mi). 4x :20 pickups last 1/2mi.
Legs were pretty beat up from Sunday's longer harder session yesterday. I still felt a little soreness when I woke up this morning, so I bagged the AM run and waited for this evening to shake things out on the treadmill. Slowly progressed from 7.0-7.8mph, getting stronger and stronger each mile. Didn't want to push things too much with a faster track workout planned for tomorrow AM.
Wednesday, September 10th:
4:40am, 66 degrees, 75%, 5-10mph. Home-CHW Track-Home. Adidas Adios Boost.
8.5mi total: 2mi warmup, strides, 3x1600m (5:39/avg) w/600m recovery jogs (~3:30)
Splits: 5:43 41 33
Almost hit the snooze button when the alarm went off this morning. I felt absolutely dreadful on the warmup and strides - just couldn't get my legs moving at all. I still had my doubts when I came through the first 400m of the first rep in 1:27, but then I gradually found a groove. I didn't fight the effort and just kept it relaxed and controlled, slowly working my way down each lap of each rep. By the time the 3rd rep came around, I was really in control and finished well. Still had more left in me if I need to hit another gear. Pleased with the results and the effort of this one - a lesson in patience.
Thursday, September 11th:
8:30pm, 79 degrees, 74%, 5-10mph. Maple Ave out-and-back. Asics Kayano 19.
7mi (55:20) (7:54/mi)
Stifling humidity tonight. Really felt overheated the first 4-5mi before getting a "second wind" the last 2mi (7:46 29). Thankfully the weather is supposed to cool off soon. It's time for Fall, damn it! :)
Friday, September 12th:
9:30am, 65 degrees, 60%, 5-10mph. 3x Tavistock Loop. Asics Kayano 19.
12mi (1:31:24) (7:37/mi): 3x 4mi loop (31:30, 30:30, 29:24)
Easy progression on the hilly Tavistock loop. Was really holding back the second go round, but had to push it a little on the third loop. Solid running in much, much more pleasant weather conditions this morning.
Saturday, September 13th:
4:45am, 60 degrees, 75%, 0-5mph. Valley Run - Kilmer - Valley Run. Nike Pegasus 29 USATF.
9.5mi (1:21:27) (8:35/mi): as 6mi@9:01, 8:12, 7:39, 7:35, 4x fast strides
Cooler, crisper fall morning. I love it! My left achilles/soleus has been tight the past couple days, so I ran very, very easy the first several miles to try to help loosen it up. Felt great when I started to open up the 7th mile. The strides afterward were the fastest I have felt in a long time. I am just crossing my fingers that this achilles/soleus issue goes away without causing any setbacks in training.
Sunday, September 14th:
7:00am, 53 degrees, 80%, 5-10mph. Moorestown. Adidas Glide 6 Boost.
14mi total (1:41:30): as 6mi easy, 7mi cutdown tempo 6:26/avg (6:55 45 35 26 17 08 5:56), 1mi very easy
Absolutely picture perfect morning. Could only dream of having these same conditions next weekend. Had Rosie to keep me company all the way through mile 11 (6:17) - she really ran like a champ today. I still felt pretty in control through the 6:08, but I was pretty much fully opened up for that last mile - didn't have anything else in me. My left ankle/achilles/soleus didn't affect me today, although I still feel like it is "congested" and I don't fully have 100% range of motion on pushoff. I am going to try to get in to see Holli this week to see if she can loosen it up before the race. May also have to cutback on volume/intensity this week also so that I feel fresh for next weekend's half-marathon tune-up race.
Weekly Total: 56 miles
Nothing fancy, but still solid. Aside from the left ankle tightness, I can't really complain where I am at almost halfway through the cycle. Next weekend will be the real indicator, just need to make sure I stay 100% healthy.
Rest.
Tuesday, September 9th:
6:00pm, Treadmill, 1.0% incline. Asics Kayano 19.
5mi (40:14) (8:03/mi). 4x :20 pickups last 1/2mi.
Legs were pretty beat up from Sunday's longer harder session yesterday. I still felt a little soreness when I woke up this morning, so I bagged the AM run and waited for this evening to shake things out on the treadmill. Slowly progressed from 7.0-7.8mph, getting stronger and stronger each mile. Didn't want to push things too much with a faster track workout planned for tomorrow AM.
Wednesday, September 10th:
4:40am, 66 degrees, 75%, 5-10mph. Home-CHW Track-Home. Adidas Adios Boost.
8.5mi total: 2mi warmup, strides, 3x1600m (5:39/avg) w/600m recovery jogs (~3:30)
Splits: 5:43 41 33
Almost hit the snooze button when the alarm went off this morning. I felt absolutely dreadful on the warmup and strides - just couldn't get my legs moving at all. I still had my doubts when I came through the first 400m of the first rep in 1:27, but then I gradually found a groove. I didn't fight the effort and just kept it relaxed and controlled, slowly working my way down each lap of each rep. By the time the 3rd rep came around, I was really in control and finished well. Still had more left in me if I need to hit another gear. Pleased with the results and the effort of this one - a lesson in patience.
Thursday, September 11th:
8:30pm, 79 degrees, 74%, 5-10mph. Maple Ave out-and-back. Asics Kayano 19.
7mi (55:20) (7:54/mi)
Stifling humidity tonight. Really felt overheated the first 4-5mi before getting a "second wind" the last 2mi (7:46 29). Thankfully the weather is supposed to cool off soon. It's time for Fall, damn it! :)
Friday, September 12th:
9:30am, 65 degrees, 60%, 5-10mph. 3x Tavistock Loop. Asics Kayano 19.
12mi (1:31:24) (7:37/mi): 3x 4mi loop (31:30, 30:30, 29:24)
Easy progression on the hilly Tavistock loop. Was really holding back the second go round, but had to push it a little on the third loop. Solid running in much, much more pleasant weather conditions this morning.
Saturday, September 13th:
4:45am, 60 degrees, 75%, 0-5mph. Valley Run - Kilmer - Valley Run. Nike Pegasus 29 USATF.
9.5mi (1:21:27) (8:35/mi): as 6mi@9:01, 8:12, 7:39, 7:35, 4x fast strides
Cooler, crisper fall morning. I love it! My left achilles/soleus has been tight the past couple days, so I ran very, very easy the first several miles to try to help loosen it up. Felt great when I started to open up the 7th mile. The strides afterward were the fastest I have felt in a long time. I am just crossing my fingers that this achilles/soleus issue goes away without causing any setbacks in training.
Sunday, September 14th:
7:00am, 53 degrees, 80%, 5-10mph. Moorestown. Adidas Glide 6 Boost.
14mi total (1:41:30): as 6mi easy, 7mi cutdown tempo 6:26/avg (6:55 45 35 26 17 08 5:56), 1mi very easy
Absolutely picture perfect morning. Could only dream of having these same conditions next weekend. Had Rosie to keep me company all the way through mile 11 (6:17) - she really ran like a champ today. I still felt pretty in control through the 6:08, but I was pretty much fully opened up for that last mile - didn't have anything else in me. My left ankle/achilles/soleus didn't affect me today, although I still feel like it is "congested" and I don't fully have 100% range of motion on pushoff. I am going to try to get in to see Holli this week to see if she can loosen it up before the race. May also have to cutback on volume/intensity this week also so that I feel fresh for next weekend's half-marathon tune-up race.
Weekly Total: 56 miles
Nothing fancy, but still solid. Aside from the left ankle tightness, I can't really complain where I am at almost halfway through the cycle. Next weekend will be the real indicator, just need to make sure I stay 100% healthy.
Monday, September 1, 2014
Philly Marathon Training, Week 7
Monday, September 1st:
8:15am, 75 degrees, 90%, 0-5mph. Cinnaminson. Asics Kayano 19, Adidas Adios Boost.
8mi total, including 5K race 17:46 (8:43, 9:03)
It was a massive soup-fest this morning after an overnight storm. Felt reasonably comfortable until the halfway point, when my insides started to cook and any breathing became difficult. Since I knew there was no chance of a decent time today, I ran without a watch and just paced off of effort. Though I slowed considerably the last 1.1mi, I fought hard and didn't give up any places, finishing 6th OA and 2nd AG (30-39 yr olds). I'll take it as a hard workout, setting me up nicely for the Philly Half in 3 weeks.
Tuesday, September 2nd:
5:25am, 75 degrees, 90%, 0-5mph. Hialeah-Kilmer-Hialeah. Mizuno Wave Rider 17.
8mi easy (1:05:51) (8:14/mi)
Sluggish the first few miles, very heavy air to breathe this morning. Felt better the second half of the run, finished strong with a 7:30 last mile.
Wednesday, September 3rd:
8:25 pm, 80 degrees, 48%, calm. Merchantville-Maple Ave-Neighborhood. Asics Kayano 19.
8mi easy (1:01:24) (7:41/mi)
Easy progression from 8:06-7:16/mi. Felt incredibly strong the last 3mi, focused on pulling with hands and faster/lighter turnover. Just one of those nights where everything clicked.
Thursday, September 4th:
4:55am, 64 degrees, 90%, calm. CH Blvd - Kilmer Loop. Nike Pegasus 29 USATF.
6.5mi easy (54:40) (8:25/mi)
My legs were pretty heavy and tired for this one. Should have expected as much on the quick turnaround and shorter night's rest. But I didn't have the option to go out tonight so I had to sneak it in early before work. Didn't fight the slow pace, just took it for what it was.
Friday, September 5th:
8:30am, 72-76 degrees, 98-87%, calm. CHW - CH Blvd loop. CHW Loop. Mizuno Wave Rider 17, Adidas Adios Boost.
12.5mi (1:27:36), including 7mi MP 6:20/avg (6:24 17 20 19 20 19 17)
I am not sure where it came from, but I had "it" today. Like the last several days, it was again unseasonably hot/humid. I jogged the warmup very slowly, but I felt strong on the strides. Once I started the tempo, I had to keep holding back. Went through the first 1/2mi too quickly, but then settled into a good rhythm. I made very sure to stay hydrated/fueled, so I took Gatorade at 2mi/5mi of the tempo segment, and took a gel at 3mi. I kept fearing I would overheat but it never happened. I actually ran with a ziplock bag of crushed ice on the inside of my cap during the warmup, and I think that really helped keep me cool. I poured out the cold melted water in my cap and wore it during the workout. I was soaked all over when I was finished, but I felt like I could go another several miles if I wanted. Great feeling today.
Saturday, September 6th:
7:00am, 75 degrees, 92%, 0-10mph. Moorestown. Nike Pegasus 29 USATF.
9.5mi (1:22:47) (8:43/mi)
Ran with Ed H., Dave H., and John M. for the first 7mi @ 9:05/mi pace. Finished in 7:48 36 3:46 for the last 2.5mi. I again used the ziplock bag of crushed ice under my hat, which really helped. The easy pace did wonders also. Felt great those last few miles picking up the pace.
Sunday, September 7th:
7:35am, 67-70 degrees, 68-58%, 5-15mph. Manayunk-MLK-Belmont-Strawberry Mansion-Kelly-MLK. Adidas Glide 6 Boost.
18.5mi total (2:10:04): 3mi easy, 14mi moderate 6:43/avg (6:52-:34), 1.5mi easy
What a difference a day makes! Dewpoint was down to 54 after yesterday's 73. Also christened a new pair of shoes, which felt amazing right out of the box. Worked into the tempo portion the first 3mi with JP, and then had another 2mi of hills after that. Had a tailwind and a surge of energy on Kelly Drive, especially after passing a runner with this quote on her shirt:
"Somebody once told me never to bite off more than I could chew. I told them I would rather choke on greatness than nibble at mediocrity."
Once I swung around the Art Museum and back onto MLK, though, I ran into a steady 10-15mph headwind and found myself working harder to maintain the same pace/rhythm. But I settled in again, splitting 6:42 43 34 the last three miles. Great practice in patience, relaxing, and focusing on form/breathing. Had some Gatorade at miles 4.5/13, water at 9, and energy gel 20 minutes before the run and at miles 6/11.5. Despite fueling decently, I still felt like I could have used some more water the last few miles, as I was maintaining well even though I could feel myself starting to overheat. Nonetheless, a little slice of runner's heaven this morning.
Weekly Total: 71 miles
In spite of the weather, I laid down what was unarguably my best calendar week of running ever. It's not like I have never had the ability to do these three sessions before; but to tackle them all in one calendar week and still feel strong at the end of it is definitely new territory for me. Looking forward to a rest day tomorrow and a lighter load this week. Just two weeks to the half-way point of this cycle and my half-marathon simulator.
8:15am, 75 degrees, 90%, 0-5mph. Cinnaminson. Asics Kayano 19, Adidas Adios Boost.
8mi total, including 5K race 17:46 (8:43, 9:03)
It was a massive soup-fest this morning after an overnight storm. Felt reasonably comfortable until the halfway point, when my insides started to cook and any breathing became difficult. Since I knew there was no chance of a decent time today, I ran without a watch and just paced off of effort. Though I slowed considerably the last 1.1mi, I fought hard and didn't give up any places, finishing 6th OA and 2nd AG (30-39 yr olds). I'll take it as a hard workout, setting me up nicely for the Philly Half in 3 weeks.
Tuesday, September 2nd:
5:25am, 75 degrees, 90%, 0-5mph. Hialeah-Kilmer-Hialeah. Mizuno Wave Rider 17.
8mi easy (1:05:51) (8:14/mi)
Sluggish the first few miles, very heavy air to breathe this morning. Felt better the second half of the run, finished strong with a 7:30 last mile.
Wednesday, September 3rd:
8:25 pm, 80 degrees, 48%, calm. Merchantville-Maple Ave-Neighborhood. Asics Kayano 19.
8mi easy (1:01:24) (7:41/mi)
Easy progression from 8:06-7:16/mi. Felt incredibly strong the last 3mi, focused on pulling with hands and faster/lighter turnover. Just one of those nights where everything clicked.
Thursday, September 4th:
4:55am, 64 degrees, 90%, calm. CH Blvd - Kilmer Loop. Nike Pegasus 29 USATF.
6.5mi easy (54:40) (8:25/mi)
My legs were pretty heavy and tired for this one. Should have expected as much on the quick turnaround and shorter night's rest. But I didn't have the option to go out tonight so I had to sneak it in early before work. Didn't fight the slow pace, just took it for what it was.
Friday, September 5th:
8:30am, 72-76 degrees, 98-87%, calm. CHW - CH Blvd loop. CHW Loop. Mizuno Wave Rider 17, Adidas Adios Boost.
12.5mi (1:27:36), including 7mi MP 6:20/avg (6:24 17 20 19 20 19 17)
I am not sure where it came from, but I had "it" today. Like the last several days, it was again unseasonably hot/humid. I jogged the warmup very slowly, but I felt strong on the strides. Once I started the tempo, I had to keep holding back. Went through the first 1/2mi too quickly, but then settled into a good rhythm. I made very sure to stay hydrated/fueled, so I took Gatorade at 2mi/5mi of the tempo segment, and took a gel at 3mi. I kept fearing I would overheat but it never happened. I actually ran with a ziplock bag of crushed ice on the inside of my cap during the warmup, and I think that really helped keep me cool. I poured out the cold melted water in my cap and wore it during the workout. I was soaked all over when I was finished, but I felt like I could go another several miles if I wanted. Great feeling today.
Saturday, September 6th:
7:00am, 75 degrees, 92%, 0-10mph. Moorestown. Nike Pegasus 29 USATF.
9.5mi (1:22:47) (8:43/mi)
Ran with Ed H., Dave H., and John M. for the first 7mi @ 9:05/mi pace. Finished in 7:48 36 3:46 for the last 2.5mi. I again used the ziplock bag of crushed ice under my hat, which really helped. The easy pace did wonders also. Felt great those last few miles picking up the pace.
Sunday, September 7th:
7:35am, 67-70 degrees, 68-58%, 5-15mph. Manayunk-MLK-Belmont-Strawberry Mansion-Kelly-MLK. Adidas Glide 6 Boost.
18.5mi total (2:10:04): 3mi easy, 14mi moderate 6:43/avg (6:52-:34), 1.5mi easy
What a difference a day makes! Dewpoint was down to 54 after yesterday's 73. Also christened a new pair of shoes, which felt amazing right out of the box. Worked into the tempo portion the first 3mi with JP, and then had another 2mi of hills after that. Had a tailwind and a surge of energy on Kelly Drive, especially after passing a runner with this quote on her shirt:
"Somebody once told me never to bite off more than I could chew. I told them I would rather choke on greatness than nibble at mediocrity."
Once I swung around the Art Museum and back onto MLK, though, I ran into a steady 10-15mph headwind and found myself working harder to maintain the same pace/rhythm. But I settled in again, splitting 6:42 43 34 the last three miles. Great practice in patience, relaxing, and focusing on form/breathing. Had some Gatorade at miles 4.5/13, water at 9, and energy gel 20 minutes before the run and at miles 6/11.5. Despite fueling decently, I still felt like I could have used some more water the last few miles, as I was maintaining well even though I could feel myself starting to overheat. Nonetheless, a little slice of runner's heaven this morning.
Weekly Total: 71 miles
In spite of the weather, I laid down what was unarguably my best calendar week of running ever. It's not like I have never had the ability to do these three sessions before; but to tackle them all in one calendar week and still feel strong at the end of it is definitely new territory for me. Looking forward to a rest day tomorrow and a lighter load this week. Just two weeks to the half-way point of this cycle and my half-marathon simulator.
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