Tuesday, November 26, 2013

Fall 2013 Base Training, Week 10

Monday, November 25th:

Off.  Really wrenched my back good somehow.  Hurts to turn my neck right now let alone pound out some miles.  Using the heating pad at night and popping ibuprofen to see if that helps.  Scheduled an (overdue) appointment with my massage therapist for Wednesday.

Tuesday, November 26th:

Off again.  While I could probably push myself out the door, I figured it would be best to see Holli first to see what kind of relief she can provide for my back/neck.  I really want to be able to run by Thursday if possible.

Wednesday, November 27th:

11:25am, 43 degrees, 84%, 10-20mph, rain.  3x Neighborhood Loop.  Adidas Supernova Glide 5.

6mi easy - (7:45): including ~ Beer Half Mile (:29 beer/5:32 pace)

So I saw the massage therapist this morning and finally got some relief for my back.  Went out for an easy run around the neighborhood before picking it up the last 1/4mi followed immediately by ~ Beer Half Mile.  The loop was only .18mi but it was good practice drinking while breathing hard followed by running fast.  Had some difficulty burping today, which made it tough to drink the second one.  I will have to make sure I really get some good burps out tomorrow. :)

Thursday, November 28th:

6:55am, 30 degrees, 48%, 10-20mph.  Maple Shade and back.  Saucony Cortana 3.

4mi easy - (7:51)

Shakeout run before the Beer Mile later.  Regardless of what happens at the Beer Mile, I know there will be zero chance of any running later in the day so I better get in some easy miles now, haha.

10:45am, 32 degrees, 45%, 15-25mph.  Memorial Field.  Asics Japan Thunder.

2mi total - 1mi warmup, Beer Mile 8:32 (1:40, 2:05, 2:23, 2:24)

The winds were howling and the track was an icy slop fest!  Still enjoyed taking part in the festivities.  I got the first beer down fairly easy and maintained reasonable contact with the leaders at the end of the first lap.  Got some good belches out on Lap 2 and was still able to keep the leaders in sight.  Had a tough time getting Beer #3 to go down and I felt some nice air pockets built up in my chest that I just couldn't get out.  Wasn't able to turn over as fast as I wanted and I lost a lot of ground here.  Beer #4 took awhile to go down also, and I felt like I was just jogging the first 150m or so of lap 4 when I finally got out a really good belch.  I hauled ass the last 250m at about 5:20/mi pace!

Felt good to finally finish and be over with.  I was just glad that I kept everything down and didn't make a fool of myself, haha.  Keep belching for about 10-15 minutes after the race and then felt relatively normal.  A little light-headed/dizzy for 45-60 minutes total, but once I got home and got some coffee in me I was cool.  I didn't even need a nap the rest of the day. :)

Friday, November 29th:

8:40am, 29 degrees, 55%, 5-10mph.  Hialeah-Kilmer-Neighborhood.  Adidas Adizero Boston 3.

7.5mi easy - (7:46): with 4x :20 fast strides after

Still working out some of the kinks in my back.  It started out tight and loosened up as I ran.  It helps to run with a taller posture and with my chest out - which, I also noticed, helps me breathe easier as well.  Felt strong during the fast strides after.  Ran those around mile race pace (4:55-5:15/mi). 

3:35pm, 40 degrees, 44%, 5-10mph.  2x Neighborhood Loop.  Nike Pegasus 29 USATF.

4mi easy - (7:57)

Felt much more relaxed and smooth this afternoon.  Very easy first mile (8:27) before settling in a great rhythm running 7:40-:50 miles 2-4.  Back loosened up and stride felt much more natural.  I am sure the bump in temps helped also.

Saturday, November 30th:

9:30am, 32-36 degrees, 48%, 5-15mph.  Moorestown.  Saucony Cortana 3.

11.5mi easy - (7:30)

Nice run with Tom from MRC to the Nature Trail and back.  Had headwinds for most of the way out but then we cruised on the way back in.  Hit a couple sub-7:20s in there.  Wore an icy/hot patch on my back which really helped.  Hard to believe tomorrow is December.

Sunday, December 1st:

7:00am, 29 degrees, 83%, calm.  Hialeah Loop.  Adidas Supernova Glide 5.

5mi recovery - (8:08): including 4x :15 fast strides afterward (~4:50/mi)

Took it very easy this morning.  Back/neck finally feels like it might be loosening up for good (knock wood).

12:00pm, 46 degrees, 55%, 0-5mph.  2x Neighborhood Loop.  Nike Pegasus 29 USATF.

4mi easy - (7:49)

Remarkably consistent splits this afternoon (7:52 48 50 46) which I checked after the fact. 

Weekly Total: 44 miles

Feeling strong and confident again.  Tomorrow is the start of a new cycle.  I feel like a moth before a metamorphosis - about to become a chrysalis, and then something completely different after that.

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