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.