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.
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