Summer 2014 Base Training, Week 5

Monday, June 2nd:

Rest.

Tuesday, June 3rd:

5:20am, 62 degrees, 74%, 0-5mph.  Hialeah - Cooper Landing.  Nike Pegasus 29 USATF.

5mi easy

Eased into the pace of the run.  Nice change of scenery.

6:50pm, Treadmill.  1.0% incline.  Mizuno Wave Rider 17.

4mi easy.  Strides.

Progressed from 7.0-7.7mph, then alternated 10.0mph/8.0mph for strides the last .5mi.  Nice and loose at the end.

Wednesday, June 4th:

4:40am, 66 degrees, 79%, calm.  2x CHW Loop.

8mi, with 3x 1MOD/1E (6:53 8:13, 6:42 8:07, 6:47 8:03)

Felt a little smoother than the last time I did this workout, but the humid temperatures forced me to cut it short from 4x 1/1 to 3x 1/1.  I could feel my body start to overheat on the 3rd rep, so I figured I would take it easy from there.  I still feel like I am acclimating to the humidity.

Thursday, June 5th:

5:10am,  64 degrees, 88%, 5-10mph, rain.  2x Neighborhood Loop.  New Balance 1260v2.

4mi easy

The rain was actually refreshing this morning.  More than a mist, not quite a soak.  My legs responded well after yesterday - definitely felt a more powerful stride than usual.

8:40pm, 73 degrees, 41%, 5-10mph.  Maple Shade Loop (S).  Nike Pegasus 29 USATF.

5mi easy.  Strides.

Hard to believe I still had daylight at that start of this run - gotta love June!  Felt even stronger than this morning.  Very smooth.  Really opened up the last 2 strides.  Feel like I am starting to turn a corner.

Friday, June 6th:

8:55am, 65 degrees, 58%, 5-10mph.  CH Blvd.  Mizuno Wave Rider 17, Adidas Adios Boost.

11mi, with 10x.25mi hill with jog down recoveries

Ups: 85 87 85 85 83 81 81 80 79 76
Downs: 2:17 14 14 21 (gatorade break) 15 17 14 27 (gatorade break) 14 13
Avg: 82.9/2:16.6

Absolutely slayed this workout.  Eased into the first few reps, like a prizefighter pawing at a punching bag.  Really started feeling good after the first gatorade break, relaxing into the pace, and gradually giving the road more and more of a beating.  After the second gatorade break, I was fully primed and letting loose like I was rattling a speedbag - still very relaxed and controlled though.  When I finished, I wasn't a Bernie Lagat eyes-bulging balls-to-the-wall bent-over tired, I was more like Galen Rupp crossing the line in 26:44 with a fist pump looking and feeling like I had more in me.  I essentially averaged the same pace overall today that I did the last time I did this workout, which was 2 weeks before my 5K PR.  Best yet, looking back at my notes, I felt better at the end of the workout today than I did back in January.  Very, very encouraging sign.

Saturday, June 7th:

5:10am, 58 degrees, 78%, calm.  Maple Shade Loop (S).  New Balance 1260v2.

5mi very easy

Slow jog after yesterday's hill session.  Enjoyed the early morning serenity.

1:15pm, 75 degrees, 44%, 5-10mph.  Santino House - Big Neighborhood Loop.  Mizuno Wave Rider 17.

4mi very easy

Bright sun, although humidity was comfortable, again took it very easy.  It was nice to take a quick dip in the Santino pool afterward. :)

Sunday, June 8th:

5:25am, 65 degrees, 85%, calm.  3x Tavistock Loop.  Nike Pegasus 29 USATF.

14mi (1:49:23) (7:49/mi): progressed from 8:48-7:14 for first 13mi, last mile 6:23 including Triple Hill

Loved the way I just let this run unfold.  I didn't check any splits until I was finished, and ran the entire thing on feel.  Took a Powergel at 7mi and Gatorade at miles 5 and 10.  Started winding things up from 3mi out (7:20 and then 7:14) before running the last mile comfortably hard with my breathing fully under control.  Great run to cap the week.

Weekly Total: 60 miles

Felt like a marathoner again this week.  The hills are definitely giving me more and more power.  Might back off the intensity a little this coming week but will definitely keep the volume going up.