Monday, September 29th:
8:00pm, 68 degrees, 82%, 5-10mph. Neighborhood Loop. Adidas Adios Boost.
11.5mi (1:22:40), including 6x1mi (6:09/avg) w/.25mi recovery jogs (2:10/avg)
Splits: 6:09 11 08 07 09 10
Man, this train keeps on rolling! I was in total control of tonight's workout. Kept myself in check the whole time, even though I had tons of running in me. I feel so free. It's rather liberating to feel this fast.
Tuesday, September 30th:
7:05pm, 67 degrees, 74%, 5-10mph. Maple Ave out-and-back. Asics Kayano 19.
7mi (56:35) (8:05/mi)
Still feeling it. Effortless progression (8:28 18 21 09 09 7:48 23). Ridiculously smooth the last 2 miles.
Wednesday, October 1st:
6:20pm, 65 degrees, 76%, 5-10mph. CH Blvd-Valley Run-Kilmer. Asics Kayano 19.
8mi (1:03:18) (7:55/mi)
Legs felt a little heavier tonight, but it was still smooth sailing.
Thursday, October 2nd:
4:50am, 60 degrees, 85%, 5-10mph. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi (54:55) (8:27/mi). Strides.
Well the fatigue finally caught up to me. Just couldn't really get my legs moving this morning, but I will blame it on the quick turnaround from last night and the fact that I still felt half-asleep the first 2 miles. At least the strides afterward felt great. I am sure I will ready to go for tomorrow's workout.
Friday, October 3rd:
9:00am, 62 degrees, 85%, 5-10mph. Moorestown. Adidas Adios Boost.
12mi, as 2mi warmup, 8mi MP tempo ~6:22/avg, 2mi cooldown
Splits: 6:22 29 24 20 17 2? 2? 2?
I made the bonehead move of forgetting my GPS watch at home this morning, but thankfully I had Ryan to keep me company for the warmup and the first 5mi of the tempo, so I at least got to settle in a decent rhythm. I think the pace felt extra comfortable today for the first half of the tempo since I had Ryan next to me stride-for-stride, but as soon as he dropped off it felt like I had to work just a tad harder to keep the same perceived pace. Who knows, I may have run those last three miles under 6:20/mi but I tried my best just to relax and keep it in the same range. I still felt pretty strong today either way, even though it was a little humid out there.
Saturday, October 4th:
6:00am, 65 degrees, 95%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
8.5mi (1:07:11) (7:54/mi)
Very comfortable conversational pace run with Mike, Jamie, and Rich. Felt great the whole way, even though it was again on the humid side.
Sunday, October 5th:
3:25am(!), 45 degrees(!), 58%, 5-15mph. 4x (Garden State Ave-Cherry Hill Blvd loop). Adidas Glide 6 Boost.
16.5mi (1:55:50), including 14mi moderate with fast finish 6:48/avg
Splits: 7:01 6:51 53 46 50 42 50 50 52 46 47 46 49 24
Like the late-night track workout several weeks back, this run will definitely stand out in marathon training lore. What was great is that it really represented a marathon training run - I started with a bit of self doubt; I had about a 2:00-3:00 stretch during mile 7 or so where I had to work through a side stitch; I went in and out of feeling fantastic and feeling a bit labored; I finally hit my rhythm the last 1/3 of the run and was really able to push it at the end (which included all of Cherry Hill Blvd hill). It was so dark outside and the run seemed to happen so quickly that it was dream-like. But as I type this, I certainly feel the effort, haha. I am sure there will be a good nap somewhere in the schedule today. And thank goodness for off days! I will enjoy my recovery day tomorrow...
Weekly Total: 70 miles
The plan is taking shape. The long workouts appear less and less daunting. Each day I seem to be getting a little more confidence. Now it is about making sure I recover properly, stay healthy, and manage my mixed emotions of confidence and apprehension.
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