Thursday, September 26th:
5:30am, 54 degrees, 86%, calm. Maple Ave. out-and-back. Adidas Supernova Glide 5.
4.5mi easy - (8:15)
Nice first run back. Caught up with two of Larry's groups for their tempo runs. Ran miles 2 and 3 ~7:40 with Erin/Michele, ran mile 4 with Larry and crew ~9:00. The rest was very easy running. No kinks in the armor and the breathing was very easy the whole way. Mild calf tightness afterward, which is to be expected. Weather was just perfect.
Friday, September 27th:
5:15am, 56 degrees, 93%, calm. Hialeah-CH Blvd Loop. Nike Pegasus 29 USATF.
4.5mi easy - (7:57)
So, so smooth this morning. It's like I never missed a beat.
Saturday, September 28th:
5:00am, 54 degrees, 93%, 0-5mph. Moorestown. Adidas Supernova Glide 5.
7mi recovery - (8:37): 1mi@9:55, 6mi@8:20s
Paced Larry's Group for the first part of their long run. Beautiful morning. Felt very strong today, although the easier pace was welcoming.
Sunday, September 29th:
6:00am, 52 degrees, 91%, calm. Tavistock Loop. Nike Pegasus 29 USATF.
5mi easy - (7:51)
These crisp fall mornings are just splendid. Another great run today. I let the pace come (progressed from 8:10-7:38) and handled all of the Tavistock hills well.
Weekly Total: 21 miles
Great first couple of days back. By yesterday, it was like I never even took a break. Also looking forward to a massage later this morning. Things are looking good!
Thursday, September 26, 2013
Monday, September 9, 2013
Philadelphia Distance Run Training, Week 12
Monday, September 9th:
5:25am, 57 degrees, 63%, 0-5mph. Kilmer Loop. Adidas Supernova Glide 5.
6mi easy - (8:13)
Didn't check watch again. Focused on staying relaxed and focused. Felt smooth the entire run.
Tuesday, September 10th:
5:15am, 68 degrees, 92%, 0-5mph. Maple Shade Loop (S). Saucony Cortana 3.
5mi total - 2mi warmup (8:24), 1mi~HMP (6:05), 2mi cooldown (8:15)
I am not sure if it was the humidity or the classic taper-effect, but I felt super sluggish today. I also think that doing the run continuously without stopping and doing some strides before the HMP mile didn't help either. Not fretting - the weather is supposed to improve by week's end and I am sure I will feel sharper by then.
Wednesday, September 11th:
5:10am, 74 degrees, 89%, 5mph. Neighborhood. Nike Pegasus 29 USATF.
4.5mi easy - (7:42): including 4x strides after
Today was a complete 180 from yesterday. Temps went up but I felt SO much better and smooth. Was locked into 7:30s after the first mile. Strides were very controlled. One of those days where I felt like I could just roll endlessly. Maybe this whole taper thing is working after all. :)
Thursday, September 12th:
5:50am, 69 degrees, 74%, 5-10mph. Oakbrook, IL. Saucony Cortana 3.
4.5 mi total - 2mi warmup (7:56), 4x strides, .5miHMP (2:59), 1.5mi cooldown (7:50)
Just marvelous running this morning! In Chicago for a dental convention, so I was able to sleep well on a comfy bed, take my time waking up in the morning, stroll to Mickey D's for some coffee beforehand, and then just cruise along the industrial park. Settled into the pace much, much easier than Tuesday, and then enjoyed 10 minutes of aqua jogging in the hotel pool afterward. Great visualization and deep breathing exercises as well. First time this week I feel totally ready.
Friday, September 13th:
Rest.
Saturday, September 14th:
8:30am, 59 degrees, 62%, 5-10mph. Neighborhood. Nike Pegasus 29 USATF.
4mi easy - (7:22): including 4x strides after
I feel like an artist at the top of his craft. Today was the day that EVERYTHING came together - form, breathing, visualization, confidence, positive thinking. Today was just a test drive in low gear. Tomorrow I will make it happen.
Sunday, September 15th:
7:30am, 56-61 degrees, 70-56%, 0-5mph. Philadelphia. Saucony Cortana 3.
15mi total - 1.9mi easy (including 4x strides), Philadelphia Distance Run in 1:19:57 (6:06/mi).
Some race splits:
3mi - 17:48 (5:56/mi)
3mi - 18:06 (6:02/mi)
3mi - 18:12 (6:04/mi)
1mi - 6:08 (10mi - 1:00:14)
5k - 19:43 (6:22/mi)
An absolutely beautiful morning for running! My original goal at the start of the cycle was to break 1:20:00. My stretch goal today was 1:18:00-1:19:00, so to give myself a realistic shot at the stretch goal, I went out aggressively. I realized at the 3mi mark that I could not sustain that pace for the entire way, so I backed into a more comfortable pace and settled in for about the next 6mi in that 6:00-:05/mi range. I got to 10mi on pace for a 1:18:50 finishing time, but I was HURTING.
I tried my best to stay focused and loose, relax my breathing, work on form, repeat my mantras, etc., but once I lost the rhythm and started working hard (and watched runner after runner pass me by) I just couldn't get it back. When I finally saw the clock at the 13mi mark, I knew I would have to sprint to break 1:20:00, so I gave it everything I had left, which thankfully was just enough.
I am very happy overall, both with today's race and the cycle as a whole. I trained smartly, stayed healthy, and gave myself a shot today to think big. I would have liked to run a smarter and slightly faster race today, but you don't know unless you try, and in the end I gave it everything I had. And now I can build on it.
For the short term, I'll now take a 10 day break to recover and re-energize, both physically and mentally. For the long term, now that I am officially in the 1:19:XX bracket for the half marathon, wouldn't it be great to be in the 2:49:XX bracket for the marathon this spring? Never hurts to keep dreaming...
5:25am, 57 degrees, 63%, 0-5mph. Kilmer Loop. Adidas Supernova Glide 5.
6mi easy - (8:13)
Didn't check watch again. Focused on staying relaxed and focused. Felt smooth the entire run.
Tuesday, September 10th:
5:15am, 68 degrees, 92%, 0-5mph. Maple Shade Loop (S). Saucony Cortana 3.
5mi total - 2mi warmup (8:24), 1mi~HMP (6:05), 2mi cooldown (8:15)
I am not sure if it was the humidity or the classic taper-effect, but I felt super sluggish today. I also think that doing the run continuously without stopping and doing some strides before the HMP mile didn't help either. Not fretting - the weather is supposed to improve by week's end and I am sure I will feel sharper by then.
Wednesday, September 11th:
5:10am, 74 degrees, 89%, 5mph. Neighborhood. Nike Pegasus 29 USATF.
4.5mi easy - (7:42): including 4x strides after
Today was a complete 180 from yesterday. Temps went up but I felt SO much better and smooth. Was locked into 7:30s after the first mile. Strides were very controlled. One of those days where I felt like I could just roll endlessly. Maybe this whole taper thing is working after all. :)
Thursday, September 12th:
5:50am, 69 degrees, 74%, 5-10mph. Oakbrook, IL. Saucony Cortana 3.
4.5 mi total - 2mi warmup (7:56), 4x strides, .5miHMP (2:59), 1.5mi cooldown (7:50)
Just marvelous running this morning! In Chicago for a dental convention, so I was able to sleep well on a comfy bed, take my time waking up in the morning, stroll to Mickey D's for some coffee beforehand, and then just cruise along the industrial park. Settled into the pace much, much easier than Tuesday, and then enjoyed 10 minutes of aqua jogging in the hotel pool afterward. Great visualization and deep breathing exercises as well. First time this week I feel totally ready.
Friday, September 13th:
Rest.
Saturday, September 14th:
8:30am, 59 degrees, 62%, 5-10mph. Neighborhood. Nike Pegasus 29 USATF.
4mi easy - (7:22): including 4x strides after
I feel like an artist at the top of his craft. Today was the day that EVERYTHING came together - form, breathing, visualization, confidence, positive thinking. Today was just a test drive in low gear. Tomorrow I will make it happen.
Sunday, September 15th:
7:30am, 56-61 degrees, 70-56%, 0-5mph. Philadelphia. Saucony Cortana 3.
15mi total - 1.9mi easy (including 4x strides), Philadelphia Distance Run in 1:19:57 (6:06/mi).
Some race splits:
3mi - 17:48 (5:56/mi)
3mi - 18:06 (6:02/mi)
3mi - 18:12 (6:04/mi)
1mi - 6:08 (10mi - 1:00:14)
5k - 19:43 (6:22/mi)
An absolutely beautiful morning for running! My original goal at the start of the cycle was to break 1:20:00. My stretch goal today was 1:18:00-1:19:00, so to give myself a realistic shot at the stretch goal, I went out aggressively. I realized at the 3mi mark that I could not sustain that pace for the entire way, so I backed into a more comfortable pace and settled in for about the next 6mi in that 6:00-:05/mi range. I got to 10mi on pace for a 1:18:50 finishing time, but I was HURTING.
I tried my best to stay focused and loose, relax my breathing, work on form, repeat my mantras, etc., but once I lost the rhythm and started working hard (and watched runner after runner pass me by) I just couldn't get it back. When I finally saw the clock at the 13mi mark, I knew I would have to sprint to break 1:20:00, so I gave it everything I had left, which thankfully was just enough.
I am very happy overall, both with today's race and the cycle as a whole. I trained smartly, stayed healthy, and gave myself a shot today to think big. I would have liked to run a smarter and slightly faster race today, but you don't know unless you try, and in the end I gave it everything I had. And now I can build on it.
For the short term, I'll now take a 10 day break to recover and re-energize, both physically and mentally. For the long term, now that I am officially in the 1:19:XX bracket for the half marathon, wouldn't it be great to be in the 2:49:XX bracket for the marathon this spring? Never hurts to keep dreaming...
Monday, September 2, 2013
Philadelphia Distance Run Training, Week 11
Monday, September 2nd:
8:25am, 75 degrees, 90%, calm. Cinnaminson. Adidas Supernova Glide 5, Adidas Adizero Tempo 4.
7.5mi total: 2mi warmup, 4x strides, 5K in 17:24 (8:35, 8:49), 2mi cooldown
Warm, muggy morning. Did a very slow jog to warmup (8:27/mi) but I was still pouring with sweat before the race started. I took the first 1/4-1/2mi very comfortably, slowly moving up from about 20th to 5th place. Settled into a rhythm and held my position until the turnaround point. The pack of 4 runners ahead of me slowly put some distance on me over the next mile, except for one guy who started to fade. I passed him with about 1/2mi to go and focused on the runners ahead, trying to run faster, not harder. I had a little bit of a kick left in me over the last 150 meters or so, but overall raced about as hard as I could in those conditions and I don't think I could have improved my position any (3rd place was 17:12). I was happy that my splits were pretty consistent giving how tired I felt for most of the second half. I fought hard. I definitely think HM pace should feel more comfortable after that effort.
Tuesday, September 3rd:
Rest. Right shin was a little sore after yesterday's race.
Wednesday, September 4th:
5:00am, 64 degrees, 75%, 5-10mph. Kilmer Loop. Nike Pegasus 29 USATF.
6mi easy - (8:05)
Little cooler this morning which felt nice. Found the groove last 2 miles.
Thursday, September 5th:
5:00am, 64 degrees, 78%, calm. Maple Ave. out-and-back. Adidas Supernova Glide 5.
6mi easy - (7:57)
Got progressively stronger throughout the run. Felt exceptionally strong the last two miles again.
Friday, September 6th:
6:00am, 54 degrees, 72%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
8mi easy - (7:39): 2:00 jog, 4x strides, 7mi easy, 4x strides
Wow, what a pleasant difference with the weather! Just settled behind Tom and Sue for most of the run as the hour or so flew by. Strides before and after felt great.
Saturday, September 7th:
7:00am, 56-62 degrees, 75-63% humidity, calm. Kelly Drive-MLK Drive loop. Saucony Cortana 3.
11.5mi total - 2mi warmup (8:07), 4x strides, 2x3mi ~HMP (18:01, 17:54) w/1mi recovery jog (7:51), 2mi cooldown (8:09).
Last workout of the cycle before next weekend's goal race. The workout didn't go perfectly, and initially I wasn't sure what to make of it, but on reflection I am very happy with how it unfolded. Started off slow - went through the first mile in ~6:05, even though it felt faster. Couldn't quite find a comfortable rhythm for the entire first 3mi interval - I kept yo-yoing anywhere from 5:52-6:10/mi pace, and I finished the first rep rather tired making up some time over the last 1/4mi to try to hit the 18:00 rep goal.
Right after I finished that first rep, I didn't think I would be able to run another one as fast. I was breathing harder than I wanted to and feeling a little lethargic. But then I got a Gu in me, shook out the rust over that mile recovery, and then started the second rep feeling more refreshed. Initially, I was again slow - went through the first 1k in ~6:09/mi pace and figured I would just relax and try to run "comfortably fast" for the rest of the rep. THAT'S when I hit my rhythm, progressively getting faster over the entire interval and finishing really strong in front of the Art Museum with tons left in the tank, feeling like I had another 3mi interval in me.
I am glad I got to experience today what it feels like to not feel right early on, only to later hit a rhythm and comfortably pick up the pace. Sort of the same thing that happened to me during the Gettysburg Marathon in April. I now know that I don't need to panic if I give up some time early on - I will trust that I can eventually hit that zone and lock into that 6:00/mi pace.
Realistically, I think sub-1:20:00 is the bag, even if I got out hard and blow up over the last 5k. I am pretty confident I can hold things together at a respectable pace, even if my form starts to fall apart. I would be VERY happy if I break 1:19:00. Anything else is just gravy. If I get a perfect day and am able to run the race of my life, I think sub 1:18:00 is possible. But I think the smartest plan is the run the first 5K in that 6:00-6:05/mi zone, and then try to lock into ~6:00/mi pace until the 10mi mark. At that point, it's pedal to the medal with whatever I got left.
The hay is in the barn. Now it's just the waiting game, and taking care of all the small things.
Sunday, September 8th:
8:05am, 68 degrees, 76%, 0-5mph. Kings Hwy-Pearl Croft-Pennypacker. Nike Pegasus 29 USATF.
6mi recovery - (8:13)
Didn't check my watch during the run, just ran according to feel. Felt stronger as the run progressed, practicing visualization/relaxation techniques. It's amazing to think that every run between now and next Sunday will be as short or shorter than this one. :)
Weekly Total: 45 miles
The hay is in the barn. A week from now should be one exciting day!
8:25am, 75 degrees, 90%, calm. Cinnaminson. Adidas Supernova Glide 5, Adidas Adizero Tempo 4.
7.5mi total: 2mi warmup, 4x strides, 5K in 17:24 (8:35, 8:49), 2mi cooldown
Warm, muggy morning. Did a very slow jog to warmup (8:27/mi) but I was still pouring with sweat before the race started. I took the first 1/4-1/2mi very comfortably, slowly moving up from about 20th to 5th place. Settled into a rhythm and held my position until the turnaround point. The pack of 4 runners ahead of me slowly put some distance on me over the next mile, except for one guy who started to fade. I passed him with about 1/2mi to go and focused on the runners ahead, trying to run faster, not harder. I had a little bit of a kick left in me over the last 150 meters or so, but overall raced about as hard as I could in those conditions and I don't think I could have improved my position any (3rd place was 17:12). I was happy that my splits were pretty consistent giving how tired I felt for most of the second half. I fought hard. I definitely think HM pace should feel more comfortable after that effort.
Tuesday, September 3rd:
Rest. Right shin was a little sore after yesterday's race.
Wednesday, September 4th:
5:00am, 64 degrees, 75%, 5-10mph. Kilmer Loop. Nike Pegasus 29 USATF.
6mi easy - (8:05)
Little cooler this morning which felt nice. Found the groove last 2 miles.
Thursday, September 5th:
5:00am, 64 degrees, 78%, calm. Maple Ave. out-and-back. Adidas Supernova Glide 5.
6mi easy - (7:57)
Got progressively stronger throughout the run. Felt exceptionally strong the last two miles again.
Friday, September 6th:
6:00am, 54 degrees, 72%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
8mi easy - (7:39): 2:00 jog, 4x strides, 7mi easy, 4x strides
Wow, what a pleasant difference with the weather! Just settled behind Tom and Sue for most of the run as the hour or so flew by. Strides before and after felt great.
Saturday, September 7th:
7:00am, 56-62 degrees, 75-63% humidity, calm. Kelly Drive-MLK Drive loop. Saucony Cortana 3.
11.5mi total - 2mi warmup (8:07), 4x strides, 2x3mi ~HMP (18:01, 17:54) w/1mi recovery jog (7:51), 2mi cooldown (8:09).
Last workout of the cycle before next weekend's goal race. The workout didn't go perfectly, and initially I wasn't sure what to make of it, but on reflection I am very happy with how it unfolded. Started off slow - went through the first mile in ~6:05, even though it felt faster. Couldn't quite find a comfortable rhythm for the entire first 3mi interval - I kept yo-yoing anywhere from 5:52-6:10/mi pace, and I finished the first rep rather tired making up some time over the last 1/4mi to try to hit the 18:00 rep goal.
Right after I finished that first rep, I didn't think I would be able to run another one as fast. I was breathing harder than I wanted to and feeling a little lethargic. But then I got a Gu in me, shook out the rust over that mile recovery, and then started the second rep feeling more refreshed. Initially, I was again slow - went through the first 1k in ~6:09/mi pace and figured I would just relax and try to run "comfortably fast" for the rest of the rep. THAT'S when I hit my rhythm, progressively getting faster over the entire interval and finishing really strong in front of the Art Museum with tons left in the tank, feeling like I had another 3mi interval in me.
I am glad I got to experience today what it feels like to not feel right early on, only to later hit a rhythm and comfortably pick up the pace. Sort of the same thing that happened to me during the Gettysburg Marathon in April. I now know that I don't need to panic if I give up some time early on - I will trust that I can eventually hit that zone and lock into that 6:00/mi pace.
Realistically, I think sub-1:20:00 is the bag, even if I got out hard and blow up over the last 5k. I am pretty confident I can hold things together at a respectable pace, even if my form starts to fall apart. I would be VERY happy if I break 1:19:00. Anything else is just gravy. If I get a perfect day and am able to run the race of my life, I think sub 1:18:00 is possible. But I think the smartest plan is the run the first 5K in that 6:00-6:05/mi zone, and then try to lock into ~6:00/mi pace until the 10mi mark. At that point, it's pedal to the medal with whatever I got left.
The hay is in the barn. Now it's just the waiting game, and taking care of all the small things.
Sunday, September 8th:
8:05am, 68 degrees, 76%, 0-5mph. Kings Hwy-Pearl Croft-Pennypacker. Nike Pegasus 29 USATF.
6mi recovery - (8:13)
Didn't check my watch during the run, just ran according to feel. Felt stronger as the run progressed, practicing visualization/relaxation techniques. It's amazing to think that every run between now and next Sunday will be as short or shorter than this one. :)
Weekly Total: 45 miles
The hay is in the barn. A week from now should be one exciting day!
Monday, August 26, 2013
Philadelphia Distance Run Training, Week 10
Monday, August 26th:
6:00am, 66 degrees, 80%, 5mph. Moorestown. Adidas Supernova Glide 5.
7mi easy - (8:13): 2:00 jog, 3x strides, 6mi easy, 5x strides
Nice casual run with Colleen and Jamie. Started very slow and progressed to 7:50s the last two miles. Strides after felt very smooth.
Tuesday, August 27th:
5:45am, 72 degrees, 84%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
12.5mi total - (7:10): 3mi@8:15/mi, 6mi@6:40/mi, 3.5mi@7:00/mi
Felt much, much better than last Wednesday's attempted tempo run despite the high humidity. I also backed off the pace a little since I was pacing Steve and Mike for their workout this morning. Having the company really helped the time fly by, and I comfortably maintained a moderate pace afterward by myself. Solid running.
Wednesday, August 28th:
Rest. Hadn't initially planned on taking today off, but it's good timing with a big workout coming Friday and (hopefully) a 5K race on Monday.
Thursday, August 29th:
4:55am, 71 degrees, 93%, calm. Maple Shade Loop (M). Adidas Supernova Glide 5.
6mi easy - (8:01): 1mi@8:29, 4mi@7:30-8:00, 1mi@8:19
Humid, foggy morning. Got into a great groove after 1.5mi. Cruise control the rest of the run.
Friday, August 30th:
5:35am, 70 degrees, 85%, 0-5mph. Kelly Drive-MLK Loop. Adidas Supernova Glide 5, Adidas Adizero Tempo 4.
12mi total - 2mi warmup (8:15), 4x strides, 3x2mi ~HMP (12:05 11:54 11:42) w/.5mi recovery jogs (3:55 53 59), 2mi cooldown (8:19)
Another day, another monster solo workout in the books. Played with running several distance paces for the 2mi HMP segments to see which one felt the most comfortable. First one felt very easy, second one required more effort but was still comfortable, third one I was definitely working hard (but it was very good mental practice for finishing fast at the end of the Distance Run course). I think for next week's 2x3mi workout, I will try to run a steady 5:57-:58 pace and see how that feels. I think that's the sweet spot for max potential. All in all, more solid running. Very happy.
Saturday, August 31st:
6:00am, 72 degrees, 92%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
8.5mi recovery - (8:33): including light jog and 3x strides beforehand
Very easy casual run with Larry's group for the first 4mi, and with Jamie and Anita for the second 4mi. Definitely needed this pace after yesterday's hard workout. Felt great to just fall into the crowd and not think about the pace.
Sunday, September 1st:
7:30am, 74 degrees, 92%, calm. Hialeah-Chapel-Neighborhood. Adidas Supernova Glide 5.
5mi easy - (8:07): including 4x strides afterward ~mile race pace.
Very warm, humid morning. Sun felt like it was just beating down on me today. Conditions aren't looking great for tomorrow morning's 5K either - I will probably just run it hard based on feel and not check my splits. I can't see myself running a fast time in soupy conditions - instead, I will just treat it as an underdistance effort to make HM pace feel easier in two weeks.
Weekly Total: 51 miles
Really ran well on Tuesday and Friday's sessions. Hard to believe there is just one more week before the taper. Now it just practicing all the small mental tricks and making sure I stay healthy.
6:00am, 66 degrees, 80%, 5mph. Moorestown. Adidas Supernova Glide 5.
7mi easy - (8:13): 2:00 jog, 3x strides, 6mi easy, 5x strides
Nice casual run with Colleen and Jamie. Started very slow and progressed to 7:50s the last two miles. Strides after felt very smooth.
Tuesday, August 27th:
5:45am, 72 degrees, 84%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
12.5mi total - (7:10): 3mi@8:15/mi, 6mi@6:40/mi, 3.5mi@7:00/mi
Felt much, much better than last Wednesday's attempted tempo run despite the high humidity. I also backed off the pace a little since I was pacing Steve and Mike for their workout this morning. Having the company really helped the time fly by, and I comfortably maintained a moderate pace afterward by myself. Solid running.
Wednesday, August 28th:
Rest. Hadn't initially planned on taking today off, but it's good timing with a big workout coming Friday and (hopefully) a 5K race on Monday.
Thursday, August 29th:
4:55am, 71 degrees, 93%, calm. Maple Shade Loop (M). Adidas Supernova Glide 5.
6mi easy - (8:01): 1mi@8:29, 4mi@7:30-8:00, 1mi@8:19
Humid, foggy morning. Got into a great groove after 1.5mi. Cruise control the rest of the run.
Friday, August 30th:
5:35am, 70 degrees, 85%, 0-5mph. Kelly Drive-MLK Loop. Adidas Supernova Glide 5, Adidas Adizero Tempo 4.
12mi total - 2mi warmup (8:15), 4x strides, 3x2mi ~HMP (12:05 11:54 11:42) w/.5mi recovery jogs (3:55 53 59), 2mi cooldown (8:19)
Another day, another monster solo workout in the books. Played with running several distance paces for the 2mi HMP segments to see which one felt the most comfortable. First one felt very easy, second one required more effort but was still comfortable, third one I was definitely working hard (but it was very good mental practice for finishing fast at the end of the Distance Run course). I think for next week's 2x3mi workout, I will try to run a steady 5:57-:58 pace and see how that feels. I think that's the sweet spot for max potential. All in all, more solid running. Very happy.
Saturday, August 31st:
6:00am, 72 degrees, 92%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
8.5mi recovery - (8:33): including light jog and 3x strides beforehand
Very easy casual run with Larry's group for the first 4mi, and with Jamie and Anita for the second 4mi. Definitely needed this pace after yesterday's hard workout. Felt great to just fall into the crowd and not think about the pace.
Sunday, September 1st:
7:30am, 74 degrees, 92%, calm. Hialeah-Chapel-Neighborhood. Adidas Supernova Glide 5.
5mi easy - (8:07): including 4x strides afterward ~mile race pace.
Very warm, humid morning. Sun felt like it was just beating down on me today. Conditions aren't looking great for tomorrow morning's 5K either - I will probably just run it hard based on feel and not check my splits. I can't see myself running a fast time in soupy conditions - instead, I will just treat it as an underdistance effort to make HM pace feel easier in two weeks.
Weekly Total: 51 miles
Really ran well on Tuesday and Friday's sessions. Hard to believe there is just one more week before the taper. Now it just practicing all the small mental tricks and making sure I stay healthy.
Tuesday, August 20, 2013
Philadelphia Distance Run Training, Week 9
"No one is unbeatable, and the fence protecting the seemingly invincible is more fragile than it may appear."
- Jack Daniels
Monday, August 19th:
Rest. Couldn't get myself up in the morning and ended up working a 12 hour day. A run just wasn't going to happen.
Tuesday, August 20th:
7:30pm, 80 degrees, 56%, 0-5mph. Cooper River and back. Adidas Supernova Glide 4.
7mi easy - (7:50): 1mi warmup, 5mi@7:34-:47, 1mi cooldown
Again I couldn't get myself up in the morning. I think the long driving to and from Ohio this past weekend finally caught up with me and my body needed extra sleep the past couple days. Thankfully, I shook off the cobwebs and got out this evening for a comfortable 7 miler. Like getting back on a bicycle, I felt good as new, like all the positive energy from last week suddenly came back.
Wednesday, August 21st:
1:30pm, 88 degrees, 40%, 0-5mph. 2x Tavistock Loop. Nike Pegasus 29 USATF.
9mi total - 2mi warmup, 4x strides, 4MP@6:30, 2:30 walk, 1.5MP@6:32, 2:30 walk, 0.5MP@6:29, 0.5mi cooldown
Sometimes you need a good kick in the butt and today was that day for me. Got out of work early and thought I would be able to do my 8mi tempo run as planned in the early afternoon, even though I knew it was warm and I am not used to running at this time of day. Big dose of humble pie. I could feel my insides getting cooked, so I tried to modify the workout to 4mi/2mi/2mi. I found myself struggling to hold what should have been a comfortable pace, so I ended up doing 4mi/1.5mi/0.5mi and salvaging 6mi worth of the pace I had planned, even though I ran those segments at an effort much harder than I should have. This is my first bad workout of the cycle, but I fully know the reason and have no one but myself to blame. I'll take it as a small victory that I didn't too much damage, and stick to doing workouts in more reasonable climates at more natural times of day for me.
Thursday, August 22nd:
4:50am, 75 degrees, 87%, calm. Maple Ave. out-and-back. Adidas Supernova Glide 5.
6mi recovery - (8:42)
My body is still really beat up from yesterday's debaucle. Today didn't feel like a recovery run at all. Felt more like the last 6mi of a marathon. The warm temps didn't do me any favors, either. Hopefully by tomorrow I feel normal again.
Friday, August 23rd:
6:05am, 71 degrees, 84%, 5-10mph. Moorestown. Adidas Supernova Glide 5.
10mi easy - (7:30): short warm up, 2x100m strides (:20-21), 2x400m (:84) w/400m recovery jogs, 8mi easy
Tried to shake the heaviness out of my legs by doing some faster stuff before my easy run today. The 400s didn't feel quite as smooth as I would have liked, but they served the purpose of making a 10mi run at 7:30 pace feel easy. Legs were a tad heavy the last couple miles but aerobically I felt the strongest and smoothest at the end. I think I'll be totally fine by Sunday's workout and next Wednesday's possible race. It was nice to have extra company today to fall in line and get that positive reinforcement. Ran with Tom and John, and had Colleen/Jamie/Steve for part of the run as well.
Saturday, August 24th:
7:00am, 64 degrees, 75%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
10.5mi easy - (8:06)
Had a great casual run with Mike and Steve. Finally felt like I got my legs back under me. The cooler temps really helped, as did the great company. The run seemed to fly by fairly effortlessly as we chatted away.
Sunday, August 25th:
5:30am, 61 degrees, 81%, 0-10mph. Kelly Drive-MLK Drive. Nike Pegasus 29 USATF, Adidas Adizero Tempo 4.
12.5mi total: 2mi warmup, 4x strides, 4x1.5miHMP (9:01 8:59 58 53) w/0.5mi recovery jogs (4:06 3:59 54 58), 2mi cooldown.
Absolutely slayed this workout! Arguably my strongest workout of the cycle. Each rep actually felt EASIER as the workout progressed - felt like I could have run TWICE this workout today if I wanted to. Interesting side note: for the 8mi of quality/recovery running today, my overall average was 6:29 - essentially the workout I had originally planned for Wednesday. Just goes to show that the "fence of invincibility" is definitely fragile - whether you are climbing out or climbing back in. :)
Weekly Total: 55 miles
Salvaged a disappointing 4 day stretch with great runs on Saturday and Sunday. I am interested to see what I can run for a 5K but I have decided to not target a time if I race on Wednesday night - just run hard, compete, and see where the chips fall. I am, though, now really excited to see what I can do for the half. Today was a big confidence booster that makes me think 1:18-1:19 is definitely possible.
- Jack Daniels
Monday, August 19th:
Rest. Couldn't get myself up in the morning and ended up working a 12 hour day. A run just wasn't going to happen.
Tuesday, August 20th:
7:30pm, 80 degrees, 56%, 0-5mph. Cooper River and back. Adidas Supernova Glide 4.
7mi easy - (7:50): 1mi warmup, 5mi@7:34-:47, 1mi cooldown
Again I couldn't get myself up in the morning. I think the long driving to and from Ohio this past weekend finally caught up with me and my body needed extra sleep the past couple days. Thankfully, I shook off the cobwebs and got out this evening for a comfortable 7 miler. Like getting back on a bicycle, I felt good as new, like all the positive energy from last week suddenly came back.
Wednesday, August 21st:
1:30pm, 88 degrees, 40%, 0-5mph. 2x Tavistock Loop. Nike Pegasus 29 USATF.
9mi total - 2mi warmup, 4x strides, 4MP@6:30, 2:30 walk, 1.5MP@6:32, 2:30 walk, 0.5MP@6:29, 0.5mi cooldown
Sometimes you need a good kick in the butt and today was that day for me. Got out of work early and thought I would be able to do my 8mi tempo run as planned in the early afternoon, even though I knew it was warm and I am not used to running at this time of day. Big dose of humble pie. I could feel my insides getting cooked, so I tried to modify the workout to 4mi/2mi/2mi. I found myself struggling to hold what should have been a comfortable pace, so I ended up doing 4mi/1.5mi/0.5mi and salvaging 6mi worth of the pace I had planned, even though I ran those segments at an effort much harder than I should have. This is my first bad workout of the cycle, but I fully know the reason and have no one but myself to blame. I'll take it as a small victory that I didn't too much damage, and stick to doing workouts in more reasonable climates at more natural times of day for me.
Thursday, August 22nd:
4:50am, 75 degrees, 87%, calm. Maple Ave. out-and-back. Adidas Supernova Glide 5.
6mi recovery - (8:42)
My body is still really beat up from yesterday's debaucle. Today didn't feel like a recovery run at all. Felt more like the last 6mi of a marathon. The warm temps didn't do me any favors, either. Hopefully by tomorrow I feel normal again.
Friday, August 23rd:
6:05am, 71 degrees, 84%, 5-10mph. Moorestown. Adidas Supernova Glide 5.
10mi easy - (7:30): short warm up, 2x100m strides (:20-21), 2x400m (:84) w/400m recovery jogs, 8mi easy
Tried to shake the heaviness out of my legs by doing some faster stuff before my easy run today. The 400s didn't feel quite as smooth as I would have liked, but they served the purpose of making a 10mi run at 7:30 pace feel easy. Legs were a tad heavy the last couple miles but aerobically I felt the strongest and smoothest at the end. I think I'll be totally fine by Sunday's workout and next Wednesday's possible race. It was nice to have extra company today to fall in line and get that positive reinforcement. Ran with Tom and John, and had Colleen/Jamie/Steve for part of the run as well.
Saturday, August 24th:
7:00am, 64 degrees, 75%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
10.5mi easy - (8:06)
Had a great casual run with Mike and Steve. Finally felt like I got my legs back under me. The cooler temps really helped, as did the great company. The run seemed to fly by fairly effortlessly as we chatted away.
Sunday, August 25th:
5:30am, 61 degrees, 81%, 0-10mph. Kelly Drive-MLK Drive. Nike Pegasus 29 USATF, Adidas Adizero Tempo 4.
12.5mi total: 2mi warmup, 4x strides, 4x1.5miHMP (9:01 8:59 58 53) w/0.5mi recovery jogs (4:06 3:59 54 58), 2mi cooldown.
Absolutely slayed this workout! Arguably my strongest workout of the cycle. Each rep actually felt EASIER as the workout progressed - felt like I could have run TWICE this workout today if I wanted to. Interesting side note: for the 8mi of quality/recovery running today, my overall average was 6:29 - essentially the workout I had originally planned for Wednesday. Just goes to show that the "fence of invincibility" is definitely fragile - whether you are climbing out or climbing back in. :)
Weekly Total: 55 miles
Salvaged a disappointing 4 day stretch with great runs on Saturday and Sunday. I am interested to see what I can run for a 5K but I have decided to not target a time if I race on Wednesday night - just run hard, compete, and see where the chips fall. I am, though, now really excited to see what I can do for the half. Today was a big confidence booster that makes me think 1:18-1:19 is definitely possible.
Monday, August 12, 2013
Philadelphia Distance Run Training, Week 8
Monday, August 12th:
Rest.
Tuesday, August 13th:
4:30am, 72 degrees, 93%, 0-5mph. Cherry Hill West Track. Adidas Adizero Tempo 4.
10mi total - 2mi warmup (8:29), 2x100m strides (:20-21), 20x400m (85.4 avg) w/:30 jogs, 2mi cool down (8:33)
I am becoming afraid of my fitness. I didn't really start to feel the workout until rep 13, and even then was able to lock into the pace each time. I ran the last one fast (79.8) but not all-out, focusing on form and trying to kick into another gear every 100m. My legs were very heavy on the cool down and I am sure I will be a little tired tomorrow. Today, though, was a big confidence booster.
Wednesday, August 14th:
4:50am, 67 degrees, 58%, 10-15mph. Hialeah-Kilmer-Neighborhood. Adidas Supernova Glide 4.
8mi recovery - (8:17)
Wow, the temps really took a dive this morning and boy did it feel great! Nice easy recovery run after yesterday's hard session. Hit a patch between 4.5-6mi where I felt kinda tired but finished feeling good.
Thursday, August 15th:
5:00am, 58 degrees, 78%, 0-5mph. Maple Ave out-and-back. Adidas Supernova Glide 5.
8mi easy - (8:00)
Another beautiful starry morning. Ran about 4mi easy by myself, 3mi easy with Larry's group for their tempo, and another mile easy solo. Felt great today. The weather is really helping me feel fresh.
Friday, August 16th:
6:00am, 61 degrees, 75%, 0-5mph. Haddonfield. Nike Pegasus 29 USATF.
14.5mi moderate (7:01): light jog, 4x strides, 14.25mi w/Denning
Gorgeous morning aided a picturesque run. Felt very smooth and controlled the entire way. Took a Gu at 4.5mi and 10.5mi, Gatorade at 7mi. Last 1.25mi was around 6:50/mi pace. Boss.
Saturday, August 17th:
5:40am, 55 degrees, 88%, 0-5mph. Poland, Ohio. Adidas Supernova Glide 5.
6mi easy - (7:51): 1mi warmup, 4mi@7:32-44, 1mi cooldown
Visiting Ohio for my brother's college graduation. Found a nice residential neighborhood not far from the hotel and did a couple of out-and-backs in the cool early morning. Felt very good considering yesterday's workout and 6.5 hour car ride.
Sunday, August 18th:
5:45am, 67 degrees, 73%, 0-5mph, light rain. Kelly Drive Loop. Nike Pegasus 29 USATF.
11.5mi total - 2mi warmup (8:19), 3x strides, 6x1mi HMP (6:03 04 01 02 5:59 49) w/.25mi jogs (2:01-:03), 1.7mi cooldown (8:27)
Another great workout. I found myself working harder than I wanted to on the 4th interval, but then the last two were on cruise control. The last interval finished on the last mile of the Distance Run course, so I practiced finishing faster, not harder and staying relaxed. Had tons left in the tank. I am now getting really excited about the prospect of racing a 5k in a couple of weeks - I will finally get to unleash the dragon.
Weekly Total: 58 miles
It's all coming together. I am supremely confident right now - just trying to hold back in workouts so I don't let it out too early.
Rest.
Tuesday, August 13th:
4:30am, 72 degrees, 93%, 0-5mph. Cherry Hill West Track. Adidas Adizero Tempo 4.
10mi total - 2mi warmup (8:29), 2x100m strides (:20-21), 20x400m (85.4 avg) w/:30 jogs, 2mi cool down (8:33)
I am becoming afraid of my fitness. I didn't really start to feel the workout until rep 13, and even then was able to lock into the pace each time. I ran the last one fast (79.8) but not all-out, focusing on form and trying to kick into another gear every 100m. My legs were very heavy on the cool down and I am sure I will be a little tired tomorrow. Today, though, was a big confidence booster.
Wednesday, August 14th:
4:50am, 67 degrees, 58%, 10-15mph. Hialeah-Kilmer-Neighborhood. Adidas Supernova Glide 4.
8mi recovery - (8:17)
Wow, the temps really took a dive this morning and boy did it feel great! Nice easy recovery run after yesterday's hard session. Hit a patch between 4.5-6mi where I felt kinda tired but finished feeling good.
Thursday, August 15th:
5:00am, 58 degrees, 78%, 0-5mph. Maple Ave out-and-back. Adidas Supernova Glide 5.
8mi easy - (8:00)
Another beautiful starry morning. Ran about 4mi easy by myself, 3mi easy with Larry's group for their tempo, and another mile easy solo. Felt great today. The weather is really helping me feel fresh.
Friday, August 16th:
6:00am, 61 degrees, 75%, 0-5mph. Haddonfield. Nike Pegasus 29 USATF.
14.5mi moderate (7:01): light jog, 4x strides, 14.25mi w/Denning
Gorgeous morning aided a picturesque run. Felt very smooth and controlled the entire way. Took a Gu at 4.5mi and 10.5mi, Gatorade at 7mi. Last 1.25mi was around 6:50/mi pace. Boss.
Saturday, August 17th:
5:40am, 55 degrees, 88%, 0-5mph. Poland, Ohio. Adidas Supernova Glide 5.
6mi easy - (7:51): 1mi warmup, 4mi@7:32-44, 1mi cooldown
Visiting Ohio for my brother's college graduation. Found a nice residential neighborhood not far from the hotel and did a couple of out-and-backs in the cool early morning. Felt very good considering yesterday's workout and 6.5 hour car ride.
Sunday, August 18th:
5:45am, 67 degrees, 73%, 0-5mph, light rain. Kelly Drive Loop. Nike Pegasus 29 USATF.
11.5mi total - 2mi warmup (8:19), 3x strides, 6x1mi HMP (6:03 04 01 02 5:59 49) w/.25mi jogs (2:01-:03), 1.7mi cooldown (8:27)
Another great workout. I found myself working harder than I wanted to on the 4th interval, but then the last two were on cruise control. The last interval finished on the last mile of the Distance Run course, so I practiced finishing faster, not harder and staying relaxed. Had tons left in the tank. I am now getting really excited about the prospect of racing a 5k in a couple of weeks - I will finally get to unleash the dragon.
Weekly Total: 58 miles
It's all coming together. I am supremely confident right now - just trying to hold back in workouts so I don't let it out too early.
Monday, August 5, 2013
Philadelphia Distance Run Training, Week 7
Monday, August 5th:
5:25am, 63 degrees, 70%, 0-5mph. Maple Shade Loop (M). Adidas Supernova Glide 5.
6mi recovery - (8:27): 1mi warmup, 4mi@8:12-:18, 1mi cool down
My body was kind of achy and tight from a lot of running around yesterday (let's just say a trip to Ikea led to a long day of putting together furniture!). I implemented Larry's practice of starting off with a very easy first mile and finishing with a very easy last mile. Gotta say it felt great! Was also another beautiful weather morning.
Tuesday, August 6th:
4:55am, 61 degrees, 82%, calm. Hialeah-Kilmer Loop. Adidas Supernova Glide 5.
7mi easy - (7:53): 8:26, 7:37-:44, 8:24
Felt much stronger and smoother today. I am really starting to like the 1mi warmup and cooldown on easy runs.
Wednesday, August 7th:
4:40am, 68 degrees, 86%, calm. 3.5x CHW Loop. Nike Pegasus 29 USATF.
11mi total - 2mi warmup (8:25), 7miMP (6:28 29 29 28 29 28 26), 2mi cooldown (8:12)
Solid MP run. At times I would find myself running faster than planned (6:15-:20ish) and would have to slow down to hit the prescribed pace (~6:30/mi). I actually felt smoother when running faster and somewhat congested when holding myself back. Overall I didn't really tie up until the last mile, when my legs started getting heavy. I was happy that my breathing stayed consistent and I never felt like I was in deficit during the workout.
Thursday, August 8th:
4:45am, 71 degrees, 94%, 0-5mph. Maple Shade Loop (M). Adidas Supernova Glide 5.
6mi easy - (8:01): 1mi 8:35, 4mi@7:39-8:00, 1mi 8:24
Despite the humidity, I felt surprisingly strong after yesterday. Really hit a rhythm miles 3-5.
Friday, August 9th:
7:00am, 75 degrees, 96%, 0-5mph. Denning's House. Nike Pegasus 29 USATF.
10mi easy - (7:43): light jog, 4x strides, 3mi easy solo, 7mi easy w/Denning
Felt simply spectacular today. Best I have felt strength-wise in a long time. Finished with that feeling of "holding back" - which is good, since I have a nice HM workout planned for tomorrow.
Saturday, August 10th:
5:30am, 74 degrees, 87%, 0-5mph. Boundary Creek Trail. Nike Pegasus 29 USATF.
12mi total - 2mi warmup (8:21), 4x strides, 10x1k HMP w/200m+ jogs, 2mi cooldown (8:07), 2x fast accelerations
Goal Splits: 3:44-:47
Actual Splits: 3:42 46 43 43 45 44 42 42 41 35
Goal Recoveries: 1:15
Actual Recoveries: 1:18 16 10 15 14 11 14 11 15 15
Absolutely murdered this workout. Didn't really labor at all until about the 7th or 8th rep and even then I was still very controlled. For the last rep, I focused on staying relaxed, keeping my breathing as easy as possible, while moving forward with speed, not effort. A great simulation of increasing the tempo on tired legs. I also did two very fast accelerations (30m jog to stride, 30m sprint, 30m stride to jog) to activate fast twitch muscles at the end.
It was such a treat to get to do this workout on the nature trail. I had the park to myself, the path was soft on my legs, no wind or sun to speak of, and I even got to see a deer on my 3rd interval. Such positive energy today.
Sunday, August 11th:
7:30am, 68 degrees, 68%, 5-10mph. Denning's House. Adidas Supernova Glide 5.
8mi recovery - (8:20)
Felt really good today. It was nice to have Denning's company for the last 5mi. Running slow with a partner made it feel even easier. And the weather was just perfect. Great way to cap the week.
Weekly Total: 60 miles
First week of HM specific training went really well. Nailed both workouts and felt fresh for each run. I have felt massive gains in fitness over the past two weeks. That forced down time was such a huge blessing in disguise.
5:25am, 63 degrees, 70%, 0-5mph. Maple Shade Loop (M). Adidas Supernova Glide 5.
6mi recovery - (8:27): 1mi warmup, 4mi@8:12-:18, 1mi cool down
My body was kind of achy and tight from a lot of running around yesterday (let's just say a trip to Ikea led to a long day of putting together furniture!). I implemented Larry's practice of starting off with a very easy first mile and finishing with a very easy last mile. Gotta say it felt great! Was also another beautiful weather morning.
Tuesday, August 6th:
4:55am, 61 degrees, 82%, calm. Hialeah-Kilmer Loop. Adidas Supernova Glide 5.
7mi easy - (7:53): 8:26, 7:37-:44, 8:24
Felt much stronger and smoother today. I am really starting to like the 1mi warmup and cooldown on easy runs.
Wednesday, August 7th:
4:40am, 68 degrees, 86%, calm. 3.5x CHW Loop. Nike Pegasus 29 USATF.
11mi total - 2mi warmup (8:25), 7miMP (6:28 29 29 28 29 28 26), 2mi cooldown (8:12)
Solid MP run. At times I would find myself running faster than planned (6:15-:20ish) and would have to slow down to hit the prescribed pace (~6:30/mi). I actually felt smoother when running faster and somewhat congested when holding myself back. Overall I didn't really tie up until the last mile, when my legs started getting heavy. I was happy that my breathing stayed consistent and I never felt like I was in deficit during the workout.
Thursday, August 8th:
4:45am, 71 degrees, 94%, 0-5mph. Maple Shade Loop (M). Adidas Supernova Glide 5.
6mi easy - (8:01): 1mi 8:35, 4mi@7:39-8:00, 1mi 8:24
Despite the humidity, I felt surprisingly strong after yesterday. Really hit a rhythm miles 3-5.
Friday, August 9th:
7:00am, 75 degrees, 96%, 0-5mph. Denning's House. Nike Pegasus 29 USATF.
10mi easy - (7:43): light jog, 4x strides, 3mi easy solo, 7mi easy w/Denning
Felt simply spectacular today. Best I have felt strength-wise in a long time. Finished with that feeling of "holding back" - which is good, since I have a nice HM workout planned for tomorrow.
Saturday, August 10th:
5:30am, 74 degrees, 87%, 0-5mph. Boundary Creek Trail. Nike Pegasus 29 USATF.
12mi total - 2mi warmup (8:21), 4x strides, 10x1k HMP w/200m+ jogs, 2mi cooldown (8:07), 2x fast accelerations
Goal Splits: 3:44-:47
Actual Splits: 3:42 46 43 43 45 44 42 42 41 35
Goal Recoveries: 1:15
Actual Recoveries: 1:18 16 10 15 14 11 14 11 15 15
Absolutely murdered this workout. Didn't really labor at all until about the 7th or 8th rep and even then I was still very controlled. For the last rep, I focused on staying relaxed, keeping my breathing as easy as possible, while moving forward with speed, not effort. A great simulation of increasing the tempo on tired legs. I also did two very fast accelerations (30m jog to stride, 30m sprint, 30m stride to jog) to activate fast twitch muscles at the end.
It was such a treat to get to do this workout on the nature trail. I had the park to myself, the path was soft on my legs, no wind or sun to speak of, and I even got to see a deer on my 3rd interval. Such positive energy today.
Sunday, August 11th:
7:30am, 68 degrees, 68%, 5-10mph. Denning's House. Adidas Supernova Glide 5.
8mi recovery - (8:20)
Felt really good today. It was nice to have Denning's company for the last 5mi. Running slow with a partner made it feel even easier. And the weather was just perfect. Great way to cap the week.
Weekly Total: 60 miles
First week of HM specific training went really well. Nailed both workouts and felt fresh for each run. I have felt massive gains in fitness over the past two weeks. That forced down time was such a huge blessing in disguise.
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