Monday, March 18th:
Rest.
Tuesday, March 19th:
Day off. Chose sleep over running today. Lacked any motivation whatsoever to head out the door. Not sure what brought this sudden funk on, as I felt it all day yesterday also, but it's like I had no desire to run at all - like it was completely foreign to me. The strange thing is, my body feels phenomenally strong after Sunday's race, with no real muscle tightness or soreness of any kind. Let's see if I can muster up some motivation tomorrow.
Wednesday, March 20th:
7:45 pm, 42 degrees, 45%, 5-15mph. Hialeah-Valley Run-Kilmer-Hialeah-Neighborhood. Nike Pegasus 29 Shield.
10mi easy - (7:55)
Despite their lack of soreness or tightness, my legs felt very heavy tonight. At times it felt like the last 10 miles of a marathon. I am sure the half marathon took more out of me than I realized, which probably accounts for part of the funk I have been in the past couple days. At least I am back on the saddle and all systems go again.
Thursday, March 21st:
3:45 pm, 38 degrees, 40%, 5-15mph. Maple Shade Loop (L). Brooks Ravenna 3.
8mi easy - (7:45): including 7x100m strides after
Got home from work early so I got to enjoy a rare afternoon run. Not sure why but I developed some side stitches on both sides at various times during the run. While I maintained very consistent splits, the effort still didn't seem as easy as it should, but the strides afterward felt fast and controlled. Kind of a rough week on the home front, so I am just glad right now to be logging the miles any way I can get them. We'll see if I feel up for a moderate long run tomorrow, or if I just wait for Sunday's MP workout to re-introduce some quality.
Friday, March 22nd:
5:00 am, 30 degrees, 50%, 10-15mph (gusty). MRC-Merchantville-Moorestown. Adidas Supernova Glide 4.
15mi easy - (7:53): last 4 miles steady (7:07 10 07 10)
Ugly headwinds for the first 6+ miles of the run. Got a nice tailwind on the way back. Paced Larry's group for their MP workout, then added on at the end at a faster pace. Felt much better overall than earlier in the week. Took a Gu at 6.5mi, and Gatorade at 8mi and 12.5mi.
Saturday, March 23rd:
8:00 am, 34 degrees, 60%, 5-10mph. Moorestown. Nike Pegasus 29 Shield.
8.75mi recovery - (8:14)
Very nice easy run with some of the MDRP gang in celebration of Joe Halin's wedding later today. Got 3+ miles in by myself early around 7:50/mi pace, then ran mostly 8:30ish/mi pace with the group. It was great seeing Tom Elliott out for a run again - I have really missed his company this winter.
Sunday, March 24th:
6:50 am, 32-35 degrees, 60%, 0-5mph. Haddonfield, including 2x Long Tavistock Loop for tempo segment. Adidas Adizero Tempo 4.
14.25mi total - (7:12): 2.5mi warmup, 9mi @ MP, 2.75mi cooldown
Target splits: 6:40/mi
Actual splits: 6:47 41 33 33 34 35 36 44 38
Beautifully executed workout on a cool and crisp yet sunny and windless morning. Took a couple easy miles to feel loose, and the first two MP miles didn't feel quite as easy as I would have liked, but then I just locked into a great rhythm and gathered strength with each hill and each mile. Added bonus, I ran into Mickey and Rob just as I finished my workout and started the cooldown, so I had some company for the easy recovery miles after. Finished feeling fantastic.
Weekly Total: 56 miles
Though I missed some extra time early in the week, I am really happy with the volume and quality I still managed to get into five days. Obviously, having to put Jack down on Friday took a lot of mental energy out of me earlier in the week, but then I kind of regained my sense of purpose in training and was able to refocus. Having the positive energy of Joe's wedding and Tom's party really helped also. I am now ready for the final 3-4 week push before the taper!
Monday, March 18, 2013
Monday, March 11, 2013
Gettysburg Marathon Training, Week 12
Monday, March 11th:
9:00 am, 40-44 degrees, 5-10mph, 85%. 3x Tavistock Loop. Adidas Supernova Glide 4.
12mi easy w/hills - (7:37)
What a difference it makes to get to wait until 9:00 am to run on a Monday morning. I didn't look at my watch once until the finish - instead I just practiced the feeling of "holding back" and taking the course and the hills as they came. Got stronger and stronger each mile and finished with tons of energy. Great start to the week!
Tuesday, March 12th:
9:00 am, 54 degrees (steady rain), 5-25mph, 90%. Hialeah-Kilmer-Hialeah. Nike Pegasus 29 Shield.
8mi easy - (7:51)
You can't win every weather day, I guess. Gusty headwinds on the way out, but calmer and relaxed on the way back. The rain really didn't bother me much after 2 miles, which is good to know if we get any kind of bad weather on race day. Had another visit with my massage therapist, Holli, last night and my legs felt very fresh and responsive this morning despite the crummy weather.
Wednesday, March 13th:
5:15 am, 40 degrees, 5-15mph, 70%. Moorestown. Adidas Supernova Glide 4.
8.5mi easy - (8:08): 1.25mi slow warmup, 5 x (7:40-45/mi + 2x100m strides), 1.25mi slow cooldown
Did the strength workout with Larry's group. The strides built into the workout made each successive mile feel even easier. Solid rhythm today. Nice change of pace for an easy run.
Thursday, March 14th:
9:20 am, 34 degrees, 5-15mph, 50%. Forbidden Drive. Adidas Adizero Boston 3.
12mi total - (7:15): 2.5mi warmup, 3x2mi @ MP minus 10-15 secs/mi w/0.5mi recovery jogs, 2mi cooldown.
Target tempo splits: 6:25-30/mi
Actual tempo splits: 6:27/25, 6:22/23, 6:26/25
Target recovery splits: 4:00-4:10
Actual recovery splits: 4:03, 3:57, 3:54
Another glorious run this week. A bit breezy with mild headwinds on the way out, but getting to do a mid-week workout on Forbidden Drive more than made up for it. I also got to break in some new shoes today, which I loved. I also took the opportunity to practice my fuel strategy today: Gu 15 minutes prior to the run, Gatorade at 2.5mi, Gu followed by Gatorade at 7mi, Gatorade at 10.5mi. Everything went down smoothly.
As far as the workout, I will be honest, it felt VERY easy. I had to hold myself back on the second and third reps, even though the last rep included some nicer uphills. Even if I lagged on the pace here or there, I easily found it again within a couple of strides. Resisted the urge to really open up and let it fly. But it felt great to have the power in my back pocket if I wanted to unleash it. A great workout.
Friday, March 15th:
5:30 am, 32 degrees, 40%, 5-10mph. MRC-CH sign-back. Nike Pegasus 29 Shield.
7.5mi recovery - (8:24): 2mi warmup, 4mi @ 7:51-:58, 1.5mi cooldown
Nice and easy recovery run with the group. Felt very smooth and controlled, especially the last 3 miles or so. No tightness or soreness from yesterday's workout at all.
Saturday, March 16th:
8:10 am, 39 degrees, 50%, 5-10mph. Haddonfield and back. Brooks Ravenna 3.
10mi easy - (7:46): With a couple of 5-10 minute breaks in there.. Ran 4mi to Haddonfield to watch the Adrenaline 5K, ran part of the course, ran home. Included 4x100m strides at the end.
Felt so-so the first two miles, but then fell into a very smooth stride/rhythm. Couldn't run slow enough on the way home. Today was all about the two ladies of our group, Colleen Tindall, who got 2nd overall at Adrenaline in 16:55(!) and Ashley Olsen, who WON(!) the Rock N Roll USA Marathon in Washington D.C. in 2:53:28(!). Very inspiring stuff on the day before my race-simulator at Caesar Rodney tomorrow.
Sunday, March 17th:
8:50 am, 34-39 degrees, 55%, 10-20mph. Wilmington, DE. Adidas Supernova Glide 4.
17mi total - (6:53): 2.5mi warmup, 13.1mi (1:25:29), 1.4mi cooldown
Target splits: First 9 miles 6:35-:40, last 4 miles 6:15-:20
Actual splits: 6:29 34 31 40 34 40 39 59 (including 15-20 second pit stop for Gatorade) 38 17 22 06 5:56 6:39
Just a tad cooler and at times a lot windier than what I had hoped. Some areas included a strong headwind with mild gusts. My goal was to negative split the course (which I did), but I ended up running a little harder at the end than I wanted to. The goal was to run marathon effort for the first 9 miles, which included the two miles of heavy climbing between 6.5mi-8.5mi; then run the last 4.1mi at a faster effort. Due to some sharp downhills the last 2.1mi, the last couple splits were very fast. I also picked off TONS of runners in this section, including Cecily Tynan(!). While I felt strong overall, I definitely tired the last few miles - I am not sure if it was the beating my legs took on the hills, the much faster pace I implemented, or a little bit of both.
I also got to practice (in part anyway) my fueling strategy today. I ate a solid breakfast of 5 small pancakes with coffee about 4.5 hours before the gun, a Clifbar 2 hours before the gun, drank 12 ounces of gatorade between 1-2 hours before the gun, and ingested a Gu 15 minutes prior to the gun. All that went down well and I started feeling adequately digested and ready to go.
I was disappointed that there wasn't Gatorade at every water station, which I was counting on. Lots of water, but I recall only 2 Gatorade stations, around 8 miles and 12 miles. I had planned on taking Gatorade around miles 3/7/10 to complement the Gus I took at miles 5 and 11. I did feel a bit dehydrated toward the finish, but I know that won't happen at Gettysburg as I have already double-checked their fuel stations. Oh well, I still got in a great effort in a race setting without absolutely annihilating myself.
Weekly Total: 75 miles
I survived my biggest week of the cycle, which included a very solid strength session and a well-run half-marathon. Tomorrow I get a well-deserved off day, and the week as a whole will be somewhat of a recovery week with one less workout. Then I will have a solid four-week block before the mini-taper. I am starting to sense the reality of the plan coming to fruition.
9:00 am, 40-44 degrees, 5-10mph, 85%. 3x Tavistock Loop. Adidas Supernova Glide 4.
12mi easy w/hills - (7:37)
What a difference it makes to get to wait until 9:00 am to run on a Monday morning. I didn't look at my watch once until the finish - instead I just practiced the feeling of "holding back" and taking the course and the hills as they came. Got stronger and stronger each mile and finished with tons of energy. Great start to the week!
Tuesday, March 12th:
9:00 am, 54 degrees (steady rain), 5-25mph, 90%. Hialeah-Kilmer-Hialeah. Nike Pegasus 29 Shield.
8mi easy - (7:51)
You can't win every weather day, I guess. Gusty headwinds on the way out, but calmer and relaxed on the way back. The rain really didn't bother me much after 2 miles, which is good to know if we get any kind of bad weather on race day. Had another visit with my massage therapist, Holli, last night and my legs felt very fresh and responsive this morning despite the crummy weather.
Wednesday, March 13th:
5:15 am, 40 degrees, 5-15mph, 70%. Moorestown. Adidas Supernova Glide 4.
8.5mi easy - (8:08): 1.25mi slow warmup, 5 x (7:40-45/mi + 2x100m strides), 1.25mi slow cooldown
Did the strength workout with Larry's group. The strides built into the workout made each successive mile feel even easier. Solid rhythm today. Nice change of pace for an easy run.
Thursday, March 14th:
9:20 am, 34 degrees, 5-15mph, 50%. Forbidden Drive. Adidas Adizero Boston 3.
12mi total - (7:15): 2.5mi warmup, 3x2mi @ MP minus 10-15 secs/mi w/0.5mi recovery jogs, 2mi cooldown.
Target tempo splits: 6:25-30/mi
Actual tempo splits: 6:27/25, 6:22/23, 6:26/25
Target recovery splits: 4:00-4:10
Actual recovery splits: 4:03, 3:57, 3:54
Another glorious run this week. A bit breezy with mild headwinds on the way out, but getting to do a mid-week workout on Forbidden Drive more than made up for it. I also got to break in some new shoes today, which I loved. I also took the opportunity to practice my fuel strategy today: Gu 15 minutes prior to the run, Gatorade at 2.5mi, Gu followed by Gatorade at 7mi, Gatorade at 10.5mi. Everything went down smoothly.
As far as the workout, I will be honest, it felt VERY easy. I had to hold myself back on the second and third reps, even though the last rep included some nicer uphills. Even if I lagged on the pace here or there, I easily found it again within a couple of strides. Resisted the urge to really open up and let it fly. But it felt great to have the power in my back pocket if I wanted to unleash it. A great workout.
Friday, March 15th:
5:30 am, 32 degrees, 40%, 5-10mph. MRC-CH sign-back. Nike Pegasus 29 Shield.
7.5mi recovery - (8:24): 2mi warmup, 4mi @ 7:51-:58, 1.5mi cooldown
Nice and easy recovery run with the group. Felt very smooth and controlled, especially the last 3 miles or so. No tightness or soreness from yesterday's workout at all.
Saturday, March 16th:
8:10 am, 39 degrees, 50%, 5-10mph. Haddonfield and back. Brooks Ravenna 3.
10mi easy - (7:46): With a couple of 5-10 minute breaks in there.. Ran 4mi to Haddonfield to watch the Adrenaline 5K, ran part of the course, ran home. Included 4x100m strides at the end.
Felt so-so the first two miles, but then fell into a very smooth stride/rhythm. Couldn't run slow enough on the way home. Today was all about the two ladies of our group, Colleen Tindall, who got 2nd overall at Adrenaline in 16:55(!) and Ashley Olsen, who WON(!) the Rock N Roll USA Marathon in Washington D.C. in 2:53:28(!). Very inspiring stuff on the day before my race-simulator at Caesar Rodney tomorrow.
Sunday, March 17th:
8:50 am, 34-39 degrees, 55%, 10-20mph. Wilmington, DE. Adidas Supernova Glide 4.
17mi total - (6:53): 2.5mi warmup, 13.1mi (1:25:29), 1.4mi cooldown
Target splits: First 9 miles 6:35-:40, last 4 miles 6:15-:20
Actual splits: 6:29 34 31 40 34 40 39 59 (including 15-20 second pit stop for Gatorade) 38 17 22 06 5:56 6:39
Just a tad cooler and at times a lot windier than what I had hoped. Some areas included a strong headwind with mild gusts. My goal was to negative split the course (which I did), but I ended up running a little harder at the end than I wanted to. The goal was to run marathon effort for the first 9 miles, which included the two miles of heavy climbing between 6.5mi-8.5mi; then run the last 4.1mi at a faster effort. Due to some sharp downhills the last 2.1mi, the last couple splits were very fast. I also picked off TONS of runners in this section, including Cecily Tynan(!). While I felt strong overall, I definitely tired the last few miles - I am not sure if it was the beating my legs took on the hills, the much faster pace I implemented, or a little bit of both.
I also got to practice (in part anyway) my fueling strategy today. I ate a solid breakfast of 5 small pancakes with coffee about 4.5 hours before the gun, a Clifbar 2 hours before the gun, drank 12 ounces of gatorade between 1-2 hours before the gun, and ingested a Gu 15 minutes prior to the gun. All that went down well and I started feeling adequately digested and ready to go.
I was disappointed that there wasn't Gatorade at every water station, which I was counting on. Lots of water, but I recall only 2 Gatorade stations, around 8 miles and 12 miles. I had planned on taking Gatorade around miles 3/7/10 to complement the Gus I took at miles 5 and 11. I did feel a bit dehydrated toward the finish, but I know that won't happen at Gettysburg as I have already double-checked their fuel stations. Oh well, I still got in a great effort in a race setting without absolutely annihilating myself.
Weekly Total: 75 miles
I survived my biggest week of the cycle, which included a very solid strength session and a well-run half-marathon. Tomorrow I get a well-deserved off day, and the week as a whole will be somewhat of a recovery week with one less workout. Then I will have a solid four-week block before the mini-taper. I am starting to sense the reality of the plan coming to fruition.
Monday, March 4, 2013
Gettysburg Marathon Training, Week 11
Monday, March 4th:
Rest.
Tuesday, March 5th:
9:00 pm (!), 35 degrees, 70%, 0-5mph. Hialeah-Valley Run-Kilmer-Hialeah. Nike Pegasus 29 Shield.
10mi easy - (8:03)
Didn't get a chance to run until late tonight. Wasn't sure how far I was gonna make it at the start, but once I got moving, I found a steady rhythm and just kept plugging along until the finish. Felt strong the last two miles. Glad I decided to go as the weather is only gonna get worse over the next few days.
Wednesday, March 6th:
4:40 am (!), 39 degrees, 70%, 20-25mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi recovery - (8:33)
A quick turnaround from last night and some very gusty winds kind of forced me to go nice and slow this morning. Weather is supposed to get much worse later today, so I figured I might as well get some miles in before it gets too ugly and too late like last night.
Thursday, March 7th:
4:40 am, 36 degrees, 60%, 20mph. 3x Neighborhood Loop +. Nike Pegasus 29 Shield.
7mi easy progression - (7:57): 8:30-7:31, w/7x100m strides after
Have been feeling generally tired and banged up this week after the 10k on Sunday. I don't think I realized until last night how much the race took out of me. This morning I am finally feeling back to normal. Last couple miles felt really strong, and the strides felt nice and easy.
Friday, March 8th:
5:00 am, 34 degrees, 80%, 15-30mph. MRC-Merchantville. Brooks Ravenna 3.
10mi recovery - (8:44)
Not the best conditions this morning but not too bad with the pleasant company (Larry, Marlene, Denise). Scrapped the idea of a longer steady run until tomorrow, when it's supposed to be beautiful. Haven't run this easy of a pace for 10 miles in quite a few weeks, and man did it feel so good. My legs feel totally rejuvenated. Running truth thought of the day: over the long haul, companionship and camaraderie just outweigh any time goals.
Saturday, March 9th:
1:15 pm, 55-60 degrees (!), 30%, 5-10mph. JP's Philly Route: Diner-Kelly-Lemon Hill-Girard-Belmont-Strawbridge-Kelly. Adidas Supernova Glide 4.
14.5mi steady - (7:15): last 3.5mi ~ 7:00/mi
Just an unbelievably gorgeous day! Hard to believe after yesterday morning's trudge through the snow. Added bonus, Jim and I had Terry accompany us on the bike to keep us company and carry our fuel. The run flew by and finished strong. I would take today's weather 365 days a year if I could.
Sunday, March 10th:
7:00 am, 33 degrees, 75%, calm. Haddonfield. Nike Pegasus 29 Shield.
9mi easy - (7:39)
Cool morning, felt a little earlier with the clocks moving forward, and my quads were a little beat up from yesterday's hills. But I had Denning's company and the time passed by pretty quickly. Tomorrow I will definitely run an easier pace.
Weekly Total: 56.5 miles
This is the last scheduled down week before the taper. Saturday's long run was a real bright spot, the rest of the week was just some easy miles between last week's 10k and next weekend's half. It will be nice to have this coming week off of regular working hours, so that I can sleep in every morning and feel rested for what is supposed to be my maximum mileage week of the cycle.
Rest.
Tuesday, March 5th:
9:00 pm (!), 35 degrees, 70%, 0-5mph. Hialeah-Valley Run-Kilmer-Hialeah. Nike Pegasus 29 Shield.
10mi easy - (8:03)
Didn't get a chance to run until late tonight. Wasn't sure how far I was gonna make it at the start, but once I got moving, I found a steady rhythm and just kept plugging along until the finish. Felt strong the last two miles. Glad I decided to go as the weather is only gonna get worse over the next few days.
Wednesday, March 6th:
4:40 am (!), 39 degrees, 70%, 20-25mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi recovery - (8:33)
A quick turnaround from last night and some very gusty winds kind of forced me to go nice and slow this morning. Weather is supposed to get much worse later today, so I figured I might as well get some miles in before it gets too ugly and too late like last night.
Thursday, March 7th:
4:40 am, 36 degrees, 60%, 20mph. 3x Neighborhood Loop +. Nike Pegasus 29 Shield.
7mi easy progression - (7:57): 8:30-7:31, w/7x100m strides after
Have been feeling generally tired and banged up this week after the 10k on Sunday. I don't think I realized until last night how much the race took out of me. This morning I am finally feeling back to normal. Last couple miles felt really strong, and the strides felt nice and easy.
Friday, March 8th:
5:00 am, 34 degrees, 80%, 15-30mph. MRC-Merchantville. Brooks Ravenna 3.
10mi recovery - (8:44)
Not the best conditions this morning but not too bad with the pleasant company (Larry, Marlene, Denise). Scrapped the idea of a longer steady run until tomorrow, when it's supposed to be beautiful. Haven't run this easy of a pace for 10 miles in quite a few weeks, and man did it feel so good. My legs feel totally rejuvenated. Running truth thought of the day: over the long haul, companionship and camaraderie just outweigh any time goals.
Saturday, March 9th:
1:15 pm, 55-60 degrees (!), 30%, 5-10mph. JP's Philly Route: Diner-Kelly-Lemon Hill-Girard-Belmont-Strawbridge-Kelly. Adidas Supernova Glide 4.
14.5mi steady - (7:15): last 3.5mi ~ 7:00/mi
Just an unbelievably gorgeous day! Hard to believe after yesterday morning's trudge through the snow. Added bonus, Jim and I had Terry accompany us on the bike to keep us company and carry our fuel. The run flew by and finished strong. I would take today's weather 365 days a year if I could.
Sunday, March 10th:
7:00 am, 33 degrees, 75%, calm. Haddonfield. Nike Pegasus 29 Shield.
9mi easy - (7:39)
Cool morning, felt a little earlier with the clocks moving forward, and my quads were a little beat up from yesterday's hills. But I had Denning's company and the time passed by pretty quickly. Tomorrow I will definitely run an easier pace.
Weekly Total: 56.5 miles
This is the last scheduled down week before the taper. Saturday's long run was a real bright spot, the rest of the week was just some easy miles between last week's 10k and next weekend's half. It will be nice to have this coming week off of regular working hours, so that I can sleep in every morning and feel rested for what is supposed to be my maximum mileage week of the cycle.
Monday, February 25, 2013
Gettysburg Marathon Training, Week 10
Monday, February 25th:
5:15 am, 33 degrees, 60%, 0-10mph. Grove-Lake-Haddon-Maple-Grove. Brooks Ravenna 3.
8mi recovery progression - (8:16): 8:35-8:01
Started as a slow shuffle and very gradually eased into the run. Felt better at the halfway point and focused on "running like water." My reward for my early morning efforts today?...I found a $5 bill laying in the road with a 1/4 mile to go! Running does pay off! :)
Tuesday, February 26th:
4:20 am(!), 29 degrees, 80%, calm. 4x CHW Loop. Adidas Supernova Glide 4.
12mi total - (7:09): 2mi warmup, 8mi@MP, 2mi cooldown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:31, 7:54
Target tempo pace: 6:40
Actual tempo splits: 6:48 37 43 33 36 34 36 34
Bad weather in the forecast for tonight, plus Janine won't get home until late. I figured I would take my chances getting up VERY early while the weather was good. Glad I made that decision. Perfect weather conditions, ran surprisingly well, and after the first few erratic splits I really got into a rhythm around 3.75mi after taking my Gu and gatorade. Cooldown felt like I was walking the whole way - I couldn't run slow enough. Much, much stronger than last week's MP run in terrible conditions.
Wednesday, February 27th:
4:45 am, 43 degrees, 90%, 5-20mph. Hialeah-Kilmer-Hialeah. Nike Pegasus 29 Shield.
8mi recovery progression - (8:19): 8:50-8:06
Not gonna lie. I seriously thought about bagging the run after a mile. Then again after 2 miles. My body was so tired and I just wasn't feeling it. Somehow, I kept at it, slowly started to feel better, and with 2 miles to go I actually felt pretty strong. Great mental fortitude today.
Thursday, February 28th:
4:45 pm, 45 degrees, 50%, 10-15mph. Home-Cooper River-Home. Brooks PureFlow.
8mi total - (7:36): 3mi easy, 2 x 0.5mi @ 10k effort (2:57, 2:58) w/0.5mi recovery jogs, 3mi easy w/4x strides
Sleeping in this morning made a big difference this afternoon. Really had to hold myself back the first few miles, as they felt SO easy. The 10k pace efforts felt controlled, even the first one which was into a direct headwind. The second one of course felt much easier with the wind at my back, but the important thing is I locked into a pace that felt right. I would be REALLY happy with a 5:55/mi pace on Sunday, but I am more concerned with getting back into the racing groove and just remembering what it's like to toe a line and compete. We'll see how sharp I feel after tomorrow's long run.
Friday, March 1st:
4:45 am, 36 degrees, 75%, 0-5mph. Maple Ave out-and-back x 2. Brooks Ravenna 3.
16mi easy - (7:43)
First 4.5mi solo, 7mi with Larry's group, last 4.5mi solo. Had some GI issues the last 4mi, but was able to maintain focus and still finish strong. Practiced taking a Gu at miles 6 and 12, both went down fine. Drank some Gatorade around miles 8 and 10. I think the GI issues had more to do with last night's late dinner more than anything else. I was definitely starting to feel the fatigue at the end. As the Hanson's preach, today did feel like the latter half of a marathon and not the first 16 miles, that's for sure!
Saturday, March 2nd:
7:00 am, 36 degrees, 70%, 5-15mph. Denning's area. Adidas Supernova Glide 4.
7.5mi easy progression - (7:41): 8:13-7:22
Nice crisp, cool morning. Felt surprisingly fresh after yesterday. We didn't necessarily try to pick up the pace, just let it come naturally as the run progressed.
Sunday, March 3rd:
9:20 am, 36 degrees, 50%, 15-20mph. Kelly Drive. Adidas Supernova Glide 4/Adidas Adizero Tempo 4.
10.5mi total - (6:49): 2mi warmup, 0.5miT, 2x100m strides at race pace, 10k race, 1.3mi cooldown
Goal time: 36:45-37:00
Actual time: 36:42 (6:05 5:59 59 52 50 47 36)
So pleased with my first race in almost a year. I am really happy with the time of course, but even happier with how I raced and competed. Ran most of the first half of the race solo into a direct headwind, just focusing on the one runner who was about 10 seconds ahead of me. I gradually reeled him in while staying relaxed, catching him right at the turnaround (18:40). We ran together for about 1/2 mile on the way back before I slowly started pulling away. With two miles to go I knew sub-37:00 was in the cards, and with a mile to go I knew I had it in the bag. I could feel myself tightening up but I never fought it or forced the issue, just running as fast as possible while staying relaxed. Was surprised to find out afterward that I ran the second 5k in 18:02 - the tailwind sure helped, but the effort felt pretty even. Great return to racing, and great way to cap an outstanding week.
Weekly Total: 70 miles
Today and this week were big confidence boosters. At the same time, I have my eye on the bigger picture and I won't let myself become too confident with 7 weeks to go or try to do more than I should. Larry's plan is working brilliantly for me, and I can't wait to see where this will all lead.
5:15 am, 33 degrees, 60%, 0-10mph. Grove-Lake-Haddon-Maple-Grove. Brooks Ravenna 3.
8mi recovery progression - (8:16): 8:35-8:01
Started as a slow shuffle and very gradually eased into the run. Felt better at the halfway point and focused on "running like water." My reward for my early morning efforts today?...I found a $5 bill laying in the road with a 1/4 mile to go! Running does pay off! :)
Tuesday, February 26th:
4:20 am(!), 29 degrees, 80%, calm. 4x CHW Loop. Adidas Supernova Glide 4.
12mi total - (7:09): 2mi warmup, 8mi@MP, 2mi cooldown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:31, 7:54
Target tempo pace: 6:40
Actual tempo splits: 6:48 37 43 33 36 34 36 34
Bad weather in the forecast for tonight, plus Janine won't get home until late. I figured I would take my chances getting up VERY early while the weather was good. Glad I made that decision. Perfect weather conditions, ran surprisingly well, and after the first few erratic splits I really got into a rhythm around 3.75mi after taking my Gu and gatorade. Cooldown felt like I was walking the whole way - I couldn't run slow enough. Much, much stronger than last week's MP run in terrible conditions.
Wednesday, February 27th:
4:45 am, 43 degrees, 90%, 5-20mph. Hialeah-Kilmer-Hialeah. Nike Pegasus 29 Shield.
8mi recovery progression - (8:19): 8:50-8:06
Not gonna lie. I seriously thought about bagging the run after a mile. Then again after 2 miles. My body was so tired and I just wasn't feeling it. Somehow, I kept at it, slowly started to feel better, and with 2 miles to go I actually felt pretty strong. Great mental fortitude today.
Thursday, February 28th:
4:45 pm, 45 degrees, 50%, 10-15mph. Home-Cooper River-Home. Brooks PureFlow.
8mi total - (7:36): 3mi easy, 2 x 0.5mi @ 10k effort (2:57, 2:58) w/0.5mi recovery jogs, 3mi easy w/4x strides
Sleeping in this morning made a big difference this afternoon. Really had to hold myself back the first few miles, as they felt SO easy. The 10k pace efforts felt controlled, even the first one which was into a direct headwind. The second one of course felt much easier with the wind at my back, but the important thing is I locked into a pace that felt right. I would be REALLY happy with a 5:55/mi pace on Sunday, but I am more concerned with getting back into the racing groove and just remembering what it's like to toe a line and compete. We'll see how sharp I feel after tomorrow's long run.
Friday, March 1st:
4:45 am, 36 degrees, 75%, 0-5mph. Maple Ave out-and-back x 2. Brooks Ravenna 3.
16mi easy - (7:43)
First 4.5mi solo, 7mi with Larry's group, last 4.5mi solo. Had some GI issues the last 4mi, but was able to maintain focus and still finish strong. Practiced taking a Gu at miles 6 and 12, both went down fine. Drank some Gatorade around miles 8 and 10. I think the GI issues had more to do with last night's late dinner more than anything else. I was definitely starting to feel the fatigue at the end. As the Hanson's preach, today did feel like the latter half of a marathon and not the first 16 miles, that's for sure!
Saturday, March 2nd:
7:00 am, 36 degrees, 70%, 5-15mph. Denning's area. Adidas Supernova Glide 4.
7.5mi easy progression - (7:41): 8:13-7:22
Nice crisp, cool morning. Felt surprisingly fresh after yesterday. We didn't necessarily try to pick up the pace, just let it come naturally as the run progressed.
Sunday, March 3rd:
9:20 am, 36 degrees, 50%, 15-20mph. Kelly Drive. Adidas Supernova Glide 4/Adidas Adizero Tempo 4.
10.5mi total - (6:49): 2mi warmup, 0.5miT, 2x100m strides at race pace, 10k race, 1.3mi cooldown
Goal time: 36:45-37:00
Actual time: 36:42 (6:05 5:59 59 52 50 47 36)
So pleased with my first race in almost a year. I am really happy with the time of course, but even happier with how I raced and competed. Ran most of the first half of the race solo into a direct headwind, just focusing on the one runner who was about 10 seconds ahead of me. I gradually reeled him in while staying relaxed, catching him right at the turnaround (18:40). We ran together for about 1/2 mile on the way back before I slowly started pulling away. With two miles to go I knew sub-37:00 was in the cards, and with a mile to go I knew I had it in the bag. I could feel myself tightening up but I never fought it or forced the issue, just running as fast as possible while staying relaxed. Was surprised to find out afterward that I ran the second 5k in 18:02 - the tailwind sure helped, but the effort felt pretty even. Great return to racing, and great way to cap an outstanding week.
Weekly Total: 70 miles
Today and this week were big confidence boosters. At the same time, I have my eye on the bigger picture and I won't let myself become too confident with 7 weeks to go or try to do more than I should. Larry's plan is working brilliantly for me, and I can't wait to see where this will all lead.
Tuesday, February 19, 2013
Gettysburg Marathon Training, Week 9
Monday, February 18th:
Rest.
Tuesday, February 19th:
5:00 am, 30 degrees, 60%, calm. Grove St-Lake Ave-Haddon Ave-Maple Ave. Brooks Ravenna 3.
8mi recovery progression - (8:17): 8:39-7:59
Rambled along nice and slow in the early AM. Loosened up after 3.5 miles and finished feeling strong.
Wednesday, February 20th:
7:10pm, 28 degrees, 40%, 15-30mph. Home-4x CHW Loop-Home. Brooks PureFlow.
12mi total - (7:12): 2mi warmup, 8mi@MP, 2mi cooldown
Target warmup/cooldown: 8:10-:40
Actual warmup/cooldown: 8:21, 8:14
Target tempo pace: 6:40/mi
Actual tempo splits: 6:46 35 39 37 38 35 40 38
Miserable conditions, but hung tough. First mile was very erratic - started too fast the first quarter mile, slowed too much the middle half mile, tried to find rhythm before the mile split. Cold, gusty winds played a large role also. Surprisingly, despite the conditions I settled into a pretty steady rhythm after the second mile. I tried taking Gatorade halfway through the tempo, but it didn't go down well as it was so cold. Probably ate a little too much beforehand also, as my stomach was heavy with some cramping at times. Still, I persevered, I hung tough, and I accomplished a secondary goal of the workout - practicing marathon pace in times of duress. I am really hoping Winter is on its way out the door - these cold SOS workouts are getting old!
Thursday, February 21st:
8:20 pm, 32 degrees, 45%, 15-30mph. Grove-Maple-Grove-Neighborhood. Brooks Ravenna 3.
7mi easy - (7:45)
Another cold, windy night. I felt surprisingly strong tonight after yesterday's workout - pace came very easily without a lot of effort. Running with a lighter stomach sure helped!
Friday, February 22nd:
4:55 am, 26 degrees, 60%, 5-10mph. Home-Retro Fitness-Merchantville-Haddonfield Rd-Home. Brooks Ravenna 3.
9mi easy - (8:03): including 7x100m strides at the end
Kind of a Kenyan style run. Ran the first 3mi really slow toward Moorestown to meet Larry's Group. Picked up their M-pace (7:50ish) at Retro Fitness and followed Maple Ave. straight to Merchantville. Continued with the group until Haddonfield Rd, then headed home and added a mile with 7x100m fast strides. The time with the group passed by very quickly and felt much more manageable in the pack. It was also very nice to have a run without wind gusts this week!
Saturday, February 23rd:
6:40 am, 38 degrees, 95%, 0-5mph. Denning's Neighborhood. Nike Pegasus 29 Shield.
9mi easy - (7:52)
Had another great massage session with Holli yesterday, which helped today feel SO smooth. Started slow the first two miles by myself until Denning joined me, then we just cruised a relaxed, conversational 7 miles from there. Felt sublime. Great discussions about "time," "running like water," and "return to racing."
Sunday, February 24th:
6:45 am, 38-42 degrees, 80%, 0-5mph. HRC-Cooper River-Westmont-Tavistock. Adidas Supernova Glide 4.
15mi total - (7:13): 3.5mi easy, 4x1.5mi@~HMP w/.5mi recovery jogs, 3.5mi easy
3.5mi easy paces: 7:56, 7:33
Target 1.5mi paces: 6:25-:30
Actual 1.5mi paces: 6:24 23 23 24
Target .5mi recovery paces: 8:00
Actual .5mi recovery paces: 7:53 47 55 51
Another incredibly solid workout. Helped today by the glorious weather, and with Denning keeping me company for the duration of the easy segments of the run. Never felt pressed, was able to stay relaxed and just let it flow. Hidden within the fast/recovery segments was 8 miles total at 6:45/mi. Very, very encouraging.
Weekly Total: 60 miles
The second of a key 6 week period for me went very, very well. Next week I am aiming for my peak week (70 miles), which includes an 8mi MP run, a 16 mile easy long run, and a 10k race! How I respond over these next few weeks should really act as a great prologue to the story of Gettysburg 2013.
Rest.
Tuesday, February 19th:
5:00 am, 30 degrees, 60%, calm. Grove St-Lake Ave-Haddon Ave-Maple Ave. Brooks Ravenna 3.
8mi recovery progression - (8:17): 8:39-7:59
Rambled along nice and slow in the early AM. Loosened up after 3.5 miles and finished feeling strong.
Wednesday, February 20th:
7:10pm, 28 degrees, 40%, 15-30mph. Home-4x CHW Loop-Home. Brooks PureFlow.
12mi total - (7:12): 2mi warmup, 8mi@MP, 2mi cooldown
Target warmup/cooldown: 8:10-:40
Actual warmup/cooldown: 8:21, 8:14
Target tempo pace: 6:40/mi
Actual tempo splits: 6:46 35 39 37 38 35 40 38
Miserable conditions, but hung tough. First mile was very erratic - started too fast the first quarter mile, slowed too much the middle half mile, tried to find rhythm before the mile split. Cold, gusty winds played a large role also. Surprisingly, despite the conditions I settled into a pretty steady rhythm after the second mile. I tried taking Gatorade halfway through the tempo, but it didn't go down well as it was so cold. Probably ate a little too much beforehand also, as my stomach was heavy with some cramping at times. Still, I persevered, I hung tough, and I accomplished a secondary goal of the workout - practicing marathon pace in times of duress. I am really hoping Winter is on its way out the door - these cold SOS workouts are getting old!
Thursday, February 21st:
8:20 pm, 32 degrees, 45%, 15-30mph. Grove-Maple-Grove-Neighborhood. Brooks Ravenna 3.
7mi easy - (7:45)
Another cold, windy night. I felt surprisingly strong tonight after yesterday's workout - pace came very easily without a lot of effort. Running with a lighter stomach sure helped!
Friday, February 22nd:
4:55 am, 26 degrees, 60%, 5-10mph. Home-Retro Fitness-Merchantville-Haddonfield Rd-Home. Brooks Ravenna 3.
9mi easy - (8:03): including 7x100m strides at the end
Kind of a Kenyan style run. Ran the first 3mi really slow toward Moorestown to meet Larry's Group. Picked up their M-pace (7:50ish) at Retro Fitness and followed Maple Ave. straight to Merchantville. Continued with the group until Haddonfield Rd, then headed home and added a mile with 7x100m fast strides. The time with the group passed by very quickly and felt much more manageable in the pack. It was also very nice to have a run without wind gusts this week!
Saturday, February 23rd:
6:40 am, 38 degrees, 95%, 0-5mph. Denning's Neighborhood. Nike Pegasus 29 Shield.
9mi easy - (7:52)
Had another great massage session with Holli yesterday, which helped today feel SO smooth. Started slow the first two miles by myself until Denning joined me, then we just cruised a relaxed, conversational 7 miles from there. Felt sublime. Great discussions about "time," "running like water," and "return to racing."
Sunday, February 24th:
6:45 am, 38-42 degrees, 80%, 0-5mph. HRC-Cooper River-Westmont-Tavistock. Adidas Supernova Glide 4.
15mi total - (7:13): 3.5mi easy, 4x1.5mi@~HMP w/.5mi recovery jogs, 3.5mi easy
3.5mi easy paces: 7:56, 7:33
Target 1.5mi paces: 6:25-:30
Actual 1.5mi paces: 6:24 23 23 24
Target .5mi recovery paces: 8:00
Actual .5mi recovery paces: 7:53 47 55 51
Another incredibly solid workout. Helped today by the glorious weather, and with Denning keeping me company for the duration of the easy segments of the run. Never felt pressed, was able to stay relaxed and just let it flow. Hidden within the fast/recovery segments was 8 miles total at 6:45/mi. Very, very encouraging.
Weekly Total: 60 miles
The second of a key 6 week period for me went very, very well. Next week I am aiming for my peak week (70 miles), which includes an 8mi MP run, a 16 mile easy long run, and a 10k race! How I respond over these next few weeks should really act as a great prologue to the story of Gettysburg 2013.
Monday, February 11, 2013
Gettysburg Marathon Training, Week 8
Monday, February 11th:
5:10 am, 35 degrees (light rain), 100%, calm. Maple Shade Loop (M). Brooks Ravenna 3.
6mi recovery - (8:35)
My legs were pretty beat up after yesterday's session. First two miles were a chore, then I got into a pretty steady rhythm. The light cold rain wasn't helping matters, though.
Tuesday, February 12th:
8:10 pm, 37 degrees, 65%, 0-5mph. Cherry Hill West. Adidas Adizero Tempo 4.
9mi total - (7:21): 2.4mi+ warmup, 3x1600m w/600 recovery jogs, 2.4mi+ cooldown
Target splits 1600m: 5:40
Actual splits 1600m: 5:40 38 37
Target splits 600m recoveries: 3:08-:15
Actual splits 600m recoveries: 3:11 09 12
Smooth as silk this evening. Didn't find myself really pressing until the last 400m of each rep, and even those were controlled. Felt like I easily had another 1600m rep in me. While I am glad I handled this SPEED session very well, I will also admit that I am glad it is my last planned one. Next week I am going to transition to the steady STRENGTH workouts with kind of a hybrid STRENGTH/SPEED workout. Now, it simply a matter of dialing into my M-pace and getting comfortable with longer workouts and long runs.
Wednesday, February 13th:
6:40 pm, 38 degrees (light rain), 80%, 5-10mph. Hialeah-Kilmer-Hialeah. Brooks PureFlow.
8mi easy - (7:55): including 8x75m strides after
Surprisingly smooth and strong after yesterday's speed session. Handled the hills well and maintained very consistent pace with little effort. Opened up with some strides after, which felt fast and easy.
Thursday, February 14th:
8:10 pm, 40 degrees, 70%, 0-5mph. Grove-Maple-Grove-Neighborhood. Nike Pegasus 29 Shield.
7mi easy progression (8:10): 8:35-7:45
Ate WAY too much for dinner ahead of time. Started the run with a heavy, bloated stomach. Took it very easy the first couple miles and didn't really find my stride until mile 5. Solid and more relaxed the last two.
Friday, February 15th:
9:00 am, 40-44 degrees, 70%, 0-5mph. Lane of Acres: 2x big Tavistock Loop. Adidas Supernova Glide 4.
12.25mi total - (7:04): 2mi warmup, 4x(1.5miMP/0.5miHMP), 2.25mi coodown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:22, 7:55
Target paces for tempo: 6:40/mi for MP segments, 6:20/mi for HMP segments
Actual paces for tempo: 6:38/6:16, 6:39/6:16, 6:39/6:14, 6:37/6:14
A truly magical run this morning. Had Ashley to keep me company, and we just got on a roll staying focused on each split. Before we knew it, the workout was over. Averaged 6:32/mi overall for the 8mi tempo segment, well under goal MP. The design of the workout was to incorporate some faster surges that made MP seem easy in comparison, and the plan really worked. The last MP segment we just couldn't slow down enough, and the last HMP segment included all of Triple Hill! The cooldown felt like we were walking, but we couldn't slow down enough to 8:00/mi pace. Just one of those workouts where everything clicked from the pace, the effort, the rhythm, the breathing - everything.
Saturday, February 16th:
7:15 am, 37 degrees, 80%, 5-10mph. Haddonfield-Collingswood loop. Nike Pegasus 29 Shield.
7.75mi easy - (7:49)
Relaxing, casual easy run in the light falling snow. Great breathing air this morning.
Sunday, February 17th:
7:00 am, 28 degrees, 40%, 15-35mph(!). Philadelphia. Adidas Supernova Glide 4.
15.5mi easy - (7:29)
Very cold, gusty conditions. Started at the Manayunk Diner with Price and Denning, headed down Kelly Drive, up Lemon Hill, across Girard, up Belmont and into Strawbridge. Denning did a workout and kept us company the first 10+ miles while JP and I kept an easy pace. I dropped back down onto Kelly after doing the Strawbridge circuit, hitting a 35mph headwind pretty much the whole last 2.5 miles! My left calf had some cramping issues today - different than the soleus pain I had a few weeks ago, more of a cramp that needed to be stretched out. Was still tight at the end of the run - I think the cold weather played a factor today as I never really did get warmed up and in a consistent rhythm. Had some strong patches here and there, especially on the uphill climbs. Would have been nice to have more favorable conditions, but that's pretty much been the story this winter.
Weekly Total: 65.5 miles
Biggest week yet of the cycle and overall I really thrived. The speed and strength sessions could not have been more perfect. Ended on kind of a down note today with the calf cramping, but I am not too worried about it. Tomorrow's my off day and this week will be more of a down week. I will try to schedule to see Holly again on Friday, which should help with the calf in case I am still having any residual tightness at that point. I also keep reminding myself that, while I have been at this now for quite a few weeks, I am not quite halfway through the cycle - still plenty of time to get all the necessary work in.
5:10 am, 35 degrees (light rain), 100%, calm. Maple Shade Loop (M). Brooks Ravenna 3.
6mi recovery - (8:35)
My legs were pretty beat up after yesterday's session. First two miles were a chore, then I got into a pretty steady rhythm. The light cold rain wasn't helping matters, though.
Tuesday, February 12th:
8:10 pm, 37 degrees, 65%, 0-5mph. Cherry Hill West. Adidas Adizero Tempo 4.
9mi total - (7:21): 2.4mi+ warmup, 3x1600m w/600 recovery jogs, 2.4mi+ cooldown
Target splits 1600m: 5:40
Actual splits 1600m: 5:40 38 37
Target splits 600m recoveries: 3:08-:15
Actual splits 600m recoveries: 3:11 09 12
Smooth as silk this evening. Didn't find myself really pressing until the last 400m of each rep, and even those were controlled. Felt like I easily had another 1600m rep in me. While I am glad I handled this SPEED session very well, I will also admit that I am glad it is my last planned one. Next week I am going to transition to the steady STRENGTH workouts with kind of a hybrid STRENGTH/SPEED workout. Now, it simply a matter of dialing into my M-pace and getting comfortable with longer workouts and long runs.
Wednesday, February 13th:
6:40 pm, 38 degrees (light rain), 80%, 5-10mph. Hialeah-Kilmer-Hialeah. Brooks PureFlow.
8mi easy - (7:55): including 8x75m strides after
Surprisingly smooth and strong after yesterday's speed session. Handled the hills well and maintained very consistent pace with little effort. Opened up with some strides after, which felt fast and easy.
Thursday, February 14th:
8:10 pm, 40 degrees, 70%, 0-5mph. Grove-Maple-Grove-Neighborhood. Nike Pegasus 29 Shield.
7mi easy progression (8:10): 8:35-7:45
Ate WAY too much for dinner ahead of time. Started the run with a heavy, bloated stomach. Took it very easy the first couple miles and didn't really find my stride until mile 5. Solid and more relaxed the last two.
Friday, February 15th:
9:00 am, 40-44 degrees, 70%, 0-5mph. Lane of Acres: 2x big Tavistock Loop. Adidas Supernova Glide 4.
12.25mi total - (7:04): 2mi warmup, 4x(1.5miMP/0.5miHMP), 2.25mi coodown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:22, 7:55
Target paces for tempo: 6:40/mi for MP segments, 6:20/mi for HMP segments
Actual paces for tempo: 6:38/6:16, 6:39/6:16, 6:39/6:14, 6:37/6:14
A truly magical run this morning. Had Ashley to keep me company, and we just got on a roll staying focused on each split. Before we knew it, the workout was over. Averaged 6:32/mi overall for the 8mi tempo segment, well under goal MP. The design of the workout was to incorporate some faster surges that made MP seem easy in comparison, and the plan really worked. The last MP segment we just couldn't slow down enough, and the last HMP segment included all of Triple Hill! The cooldown felt like we were walking, but we couldn't slow down enough to 8:00/mi pace. Just one of those workouts where everything clicked from the pace, the effort, the rhythm, the breathing - everything.
Saturday, February 16th:
7:15 am, 37 degrees, 80%, 5-10mph. Haddonfield-Collingswood loop. Nike Pegasus 29 Shield.
7.75mi easy - (7:49)
Relaxing, casual easy run in the light falling snow. Great breathing air this morning.
Sunday, February 17th:
7:00 am, 28 degrees, 40%, 15-35mph(!). Philadelphia. Adidas Supernova Glide 4.
15.5mi easy - (7:29)
Very cold, gusty conditions. Started at the Manayunk Diner with Price and Denning, headed down Kelly Drive, up Lemon Hill, across Girard, up Belmont and into Strawbridge. Denning did a workout and kept us company the first 10+ miles while JP and I kept an easy pace. I dropped back down onto Kelly after doing the Strawbridge circuit, hitting a 35mph headwind pretty much the whole last 2.5 miles! My left calf had some cramping issues today - different than the soleus pain I had a few weeks ago, more of a cramp that needed to be stretched out. Was still tight at the end of the run - I think the cold weather played a factor today as I never really did get warmed up and in a consistent rhythm. Had some strong patches here and there, especially on the uphill climbs. Would have been nice to have more favorable conditions, but that's pretty much been the story this winter.
Weekly Total: 65.5 miles
Biggest week yet of the cycle and overall I really thrived. The speed and strength sessions could not have been more perfect. Ended on kind of a down note today with the calf cramping, but I am not too worried about it. Tomorrow's my off day and this week will be more of a down week. I will try to schedule to see Holly again on Friday, which should help with the calf in case I am still having any residual tightness at that point. I also keep reminding myself that, while I have been at this now for quite a few weeks, I am not quite halfway through the cycle - still plenty of time to get all the necessary work in.
Tuesday, February 5, 2013
Gettysburg Marathon Training, Week 7
Monday, February 4th:
Off. Had planned on taking off anyway, but when Penny came down with the flu yesterday afternoon, I slept in and stayed home from work with her in the morning, and then got home from work late at night. Probably best for all involved to rest anyway!
Tuesday, February 5th:
7:40 pm, 34 degrees, 90%, calm. Maple Shade Loop (L). Nike Pegasus 29 Shield.
8mi easy - (7:55): w/7x100m strides after
Had some Garmin issues the first mile, but then I was like clockwork from there on out. Felt very strong on the strides and stayed relaxed with powerful form. Solid run.
Wednesday, February 6th:
7:15 pm, 37 degrees, 50%, 5-10mph. Hialeah-Valley Run-Kilmer-Valley Run-Hialeah. Adidas Supernova Glide 4.
11mi total - (7:13): 2mi warmup, 7mi@MP, 2mi cooldown
Target warmup/cooldown: 8:10-:40
Actual warmup/cooldown: 8:15, 8:11
Target tempo splits: 6:40
Actual tempo splits: 6:40 38 38 37 38 38 35
I needed a confidence booster like tonight after the last two weeks of training. This was the first time I ran my MP run on a relatively rolling course, much like I hear I will be facing in Gettysburg. I found my rhythm right away, relaxed as much as possible, and just clicked off the splits. I practiced taking a GU while running at goal pace halfway through the tempo, and it went down smoothly and kept me alert. Had to really slow myself on the cooldown because the urge was there to run faster. A great run.
Thursday, February 7th:
8:05 pm, 31 degrees, 70%, 5-10mph. Maple Shade Loop (L). Brooks Ravenna 3.
7mi easy - (8:04)
Consistent pacing tonight, but felt a little sluggish the last couple miles. It'll be nice to run with Larry's group in the morning so that I will have some great company that will make me take it easy.
Friday, February 8th:
5:15 am, 37 degrees (light rain), 90%, 5-10mph. MRC-Pinsetters-MRC. Brooks PureFlow.
9.75mi recovery - (8:29): 2mi warmup (9:18), 6mi easy (7:47-8:01), 1.75mi cooldown (9:28)
Conditions weren't ideal but they could have been much worse. Great to fall into the pack today and run at a comfortable pace. While easy, I still had to focus during Larry's tempo section - warmup and cooldown felt wonderful. These "time on my feet" runs feel like they are providing me with the same benefits of my own workouts, just because I know I am doing some fat burning and converting to fast-twitch muscle usage toward the last 10-15 minutes of the run. And it was nice to be done and home by 7:00 am. :)
Saturday, February 9th:
9:00 am, 27 degrees, 60%, 15-30mph. Moorestown. Nike Pegasus 29 Shield.
8.5mi easy - (7:58): including 8x100m fast strides in the last 1.5mi
Some overnight snow dashed any chances of racing a 5k this afternoon, plus the winds are really supposed to pick up later. Some slower running in the snow during sections of the run, but I really felt great the last 2.5mi including the strides. Was surprised to see how fast the average of today's run was given the conditions - completely ran it on feel.
Sunday, February 10th:
7:30 am, 20-24 degrees, 55%, calm. Haddonfield. Adidas Supernova Glide 4.
14.75mi total - (7:15): 3mi warmup, 6x1mi (MP-10secs/mi) w/.25mi recovery jogs, 4.25mi steady
Target splits: 6:30/mi
Actual splits: 6:22 32 29 25 27 26
Target recoveries: 2:00-:10
Actual recoveries: 1:58 58 2:00 00 05 05
Absolutely nailed this workout. On top of that, ran it on a rolling course with some nice hilly segments which had no bearing on the effort whatsoever. I really felt strongest on the uphill segments with fantastic form and arm action. Stayed loose and relaxed the entire way, and felt plenty recovered in-between repeats. Major, major confidence booster.
Weekly Total: 59 miles
I am back. I am kind of glad that the 5k fell through yesterday, because today's workout gives me a much better indicator of my marathon fitness right now than any race would have. I feel that as long as I keep my head, stick to the game plan, and roll with the punches when weather or life events come up, I will be more than ready come game day in 11 weeks.
Off. Had planned on taking off anyway, but when Penny came down with the flu yesterday afternoon, I slept in and stayed home from work with her in the morning, and then got home from work late at night. Probably best for all involved to rest anyway!
Tuesday, February 5th:
7:40 pm, 34 degrees, 90%, calm. Maple Shade Loop (L). Nike Pegasus 29 Shield.
8mi easy - (7:55): w/7x100m strides after
Had some Garmin issues the first mile, but then I was like clockwork from there on out. Felt very strong on the strides and stayed relaxed with powerful form. Solid run.
Wednesday, February 6th:
7:15 pm, 37 degrees, 50%, 5-10mph. Hialeah-Valley Run-Kilmer-Valley Run-Hialeah. Adidas Supernova Glide 4.
11mi total - (7:13): 2mi warmup, 7mi@MP, 2mi cooldown
Target warmup/cooldown: 8:10-:40
Actual warmup/cooldown: 8:15, 8:11
Target tempo splits: 6:40
Actual tempo splits: 6:40 38 38 37 38 38 35
I needed a confidence booster like tonight after the last two weeks of training. This was the first time I ran my MP run on a relatively rolling course, much like I hear I will be facing in Gettysburg. I found my rhythm right away, relaxed as much as possible, and just clicked off the splits. I practiced taking a GU while running at goal pace halfway through the tempo, and it went down smoothly and kept me alert. Had to really slow myself on the cooldown because the urge was there to run faster. A great run.
Thursday, February 7th:
8:05 pm, 31 degrees, 70%, 5-10mph. Maple Shade Loop (L). Brooks Ravenna 3.
7mi easy - (8:04)
Consistent pacing tonight, but felt a little sluggish the last couple miles. It'll be nice to run with Larry's group in the morning so that I will have some great company that will make me take it easy.
Friday, February 8th:
5:15 am, 37 degrees (light rain), 90%, 5-10mph. MRC-Pinsetters-MRC. Brooks PureFlow.
9.75mi recovery - (8:29): 2mi warmup (9:18), 6mi easy (7:47-8:01), 1.75mi cooldown (9:28)
Conditions weren't ideal but they could have been much worse. Great to fall into the pack today and run at a comfortable pace. While easy, I still had to focus during Larry's tempo section - warmup and cooldown felt wonderful. These "time on my feet" runs feel like they are providing me with the same benefits of my own workouts, just because I know I am doing some fat burning and converting to fast-twitch muscle usage toward the last 10-15 minutes of the run. And it was nice to be done and home by 7:00 am. :)
Saturday, February 9th:
9:00 am, 27 degrees, 60%, 15-30mph. Moorestown. Nike Pegasus 29 Shield.
8.5mi easy - (7:58): including 8x100m fast strides in the last 1.5mi
Some overnight snow dashed any chances of racing a 5k this afternoon, plus the winds are really supposed to pick up later. Some slower running in the snow during sections of the run, but I really felt great the last 2.5mi including the strides. Was surprised to see how fast the average of today's run was given the conditions - completely ran it on feel.
Sunday, February 10th:
7:30 am, 20-24 degrees, 55%, calm. Haddonfield. Adidas Supernova Glide 4.
14.75mi total - (7:15): 3mi warmup, 6x1mi (MP-10secs/mi) w/.25mi recovery jogs, 4.25mi steady
Target splits: 6:30/mi
Actual splits: 6:22 32 29 25 27 26
Target recoveries: 2:00-:10
Actual recoveries: 1:58 58 2:00 00 05 05
Absolutely nailed this workout. On top of that, ran it on a rolling course with some nice hilly segments which had no bearing on the effort whatsoever. I really felt strongest on the uphill segments with fantastic form and arm action. Stayed loose and relaxed the entire way, and felt plenty recovered in-between repeats. Major, major confidence booster.
Weekly Total: 59 miles
I am back. I am kind of glad that the 5k fell through yesterday, because today's workout gives me a much better indicator of my marathon fitness right now than any race would have. I feel that as long as I keep my head, stick to the game plan, and roll with the punches when weather or life events come up, I will be more than ready come game day in 11 weeks.
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