Monday, July 28th:
5:50am, 70 degrees, 92%, 0-5mph. Maple Shade Loop (S). Nike Pegasus 29 USATF.
5mi very easy (42:22) (8:29/mi). Strides.
My legs were surprisingly sore and heavy this morning, so I kept the pace very slow and easy. Even the strides afterward felt a little slow. No worries, I was due for an easy recovery pace run after last week.
Tuesday, July 29th:
4:50am, 64 degrees, 73%, 5-10mph. CHW Track. Adidas Adios Boost.
10mi total, including 12x400m w/400m recovery jogs
Splits: 85 83 82 82 81 81 81 81 80 82 80 74
Avg: 81
Aside from some mild cramping in my left calf/soleus early on, I was pretty happy with the results of this morning's workout. I stopped for about :15 after the fourth interval to stretch it out, and from there on out it felt okay, especially since I took the recovery jogs very easy (~2:10-:15). It also took the first couple reps for me to get comfortable at the faster-than-usual pace, but by the 8-9th rep or so, I was feeling pretty good. Ran the last one as fast as I could while staying relaxed and maintaining form - not quite all out. Good first interval workout of the cycle.
Wednesday, July 30th:
6:20pm, Treadmill, 1.5% incline. Nike Pegasus 29 USATF.
4mi easy treadmill (32:35) (8:09/mi)
Had originally planned on two short runs today at 4mi each but I was really run down this morning and decided to get an extra hour sleep instead. Accordingly, I took it very easy on the treadmill tonight, slowly progressing from 7.0-8.0mph. Felt much better after the run. It's been a stressful week at work with Gab on vacation all week and Robin out sick today, but there's only one more tough day of work to get through tomorrow before I get some extra down time.
Thursday, July 31st:
4:50am, 61 degrees, 86%, calm. Maple Ave out-and-back. Asics Kayano 19.
6mi easy (47:13) (7:53/mi)
Felt solid from the very first step today. Progressed from 8:24-7:35/mi. I am sure the cooler temps helped also. Now I just need to survive one long day of work!
Friday, August 1st:
5:45am, 67 degrees, 93%, calm. Moorestown. Asics Kayano 19.
8mi easy (1:01:12) (7:39/mi)
Conversational pace with Rosie and Ryan, with whom I had a nice discussion about Hansons' Training in preparation for his debut marathon at Philly. It's amazing to me how much easier "easy pace" feels when I have training partners to help make the time pass.
12:10pm, 81 degrees, 65%, 0-5mph. Neighborhood Loop. Mizuno Wave Rider 17.
3mi easy (23:58) (8:00/mi). Strides.
Very easy 2mi+ jog followed by 6x :20 fast strides. Just enough to prime the muscles, get in a good stretch afterward, prepare myself for tomorrow's workout.
Saturday, August 2nd:
7:15am, 66 degrees, 93%, 5-10mph. MRC - Maple Ave out-and-back - Stanwick Loop. Saucony Cortana 3.
13mi total (1:30: 48), including 11mi @ 6:48/avg (6:43-:56/mi)
Had Ryan to keep me company for the first 8mi, which went relatively according to plan. As soon as he dropped off though, I started to feel the effort, mostly due to the humidity really settling in and wrecking havoc with my body temperature. I was still able to sustain the same pace for the final 4mi of the moderate segment, but my perceived effort definitely increased. Still, today was a good sign that I am on the right track with my endurance. Next week's marathon pace tempo will be an even better indicator.
Sunday, August 3rd:
6:00am, 65 degrees, 95%, 0-5mph. Mike's House - Cinnaminson route. Asics Kayano 19.
7mi easy, as 3:00 Kenyan shuffle, 4x strides, 6.6mi (49:19) (7:29/mi)
Had Mike and Tom to keep me company in the rain this morning, which actually felt nice and kept an otherwise humid morning feeling reasonably comfortable. Had a nice discussion with Tom about the benefits of racing a HM versus using a HM as a "dress rehearsal" for the marathon - some nice running philosophy, back-and-forth style. The good news is, I felt pretty good today after yesterday's long session, so no matter what I eventually decide to do at the Distance Run, I know that everything as planned up to this point seems to be working. :)
Weekly Total: 56 miles
So far, so good. Next week is the first week with 3 sessions (SPEED, MP TEMPO, LONG) so we'll see how my body adapts to the new stimulus.
No comments:
Post a Comment