Monday, October 28th:
5:25am, 35 degrees, 85%, calm. 2x CHW Loop. Adidas Adizero Boston 3.
8mi total - 2mi warmup, 14x 1:00 "on"/1:00 "off" (5:57-:35/8:08-7:40) 6:38/mi avg for 4.29mi, 1.71 mi cd
Eased my way into the workout, found a nice groove from repeats 4-11, then found myself working on the last 3 or so both during the "on" and "off" segments. A nice alternative to getting 4mi+ in just above marathon pace. A nice off-season workout.
Tuesday, October 29th:
7:30pm, 50 degrees, 72%, 5mph. Cherry Hill-Merchantville Loop. Adidas Supernova Glide 5.
5.5mi easy/recovery - (7:57)
Both of my shins were a little sore after yesterday's fartlek. Ambled along at an extra easy pace. My splits turned out to be surprisingly even. I did experience a brief right side stitch at about the 2mi mark, but it went away within .5mi. Quicker turnover with more arm action the last .5mi.
Wednesday, October 30th:
8:00pm, 56 degrees, 85%, 0-5mph. Maple Ave - back. Nike Pegasus 29 USATF.
7.5mi easy - (7:51): including 4x :20 strides mile race pace at the end
Shins still a little sore at the start of the run, so I eased into the pace before getting into a rhythm after the turnaround at Mickey D's. Opened up a little more on the strides than I have been, running around 4:45-5:00/mi pace. Felt good to move that quickly again.
Thursday, October 31st:
7:20pm, 65 degrees, 75%, 5-10mph. Reverse Kilmer Loop. Nike Pegasus 29 USATF.
6mi easy - (7:39)
Pretty ordinary easy run the first 4mi before really feeling good the last 2mi. I picked up the pace while the effort felt more relaxed - finished around 7:15 pace the last 1mi+.
Friday, November 1st:
5:10am, 69 degrees, 77%, 23-32mph(!). Home - Tavistock Loop (S) - Home. Adidas Adizero Tempo 4.
10mi easy - (7:54): headwind out, tailwind back (8:27 09 00 00 7:52 35 42 45 42 50)
Super gusty weather this morning! Also unusually warm and humid for a November early AM run. I didn't even try to force the pace. Started very easy, just stayed relaxed into the headwind, and then gathered momentum with the tailwind at the turnaround. Legs were kind of heavy and tired at the end, mostly due to the quick turnaround from last night. Happy to get this kind of run in early and be done with it for the day so I can recover from Halloween!
Saturday, November 2nd:
7:55am, 53 degrees, 85%, calm. Robin's house - Maple Ave bridge and back.
8mi easy - (7:47)
Cruising on a picturesque fall morning. Felt primed after 5 miles and gradually opened up over the last mile, running around 7:15-:20.
Sunday, November 3rd:
5:00am, 47 degrees, 73%, 5-15mph. Home-Tavistock Loop-Home. Saucony Cortana 3.
11mi total - 1mi warmup, 9mi moderate (6:55/mi average), 1mi cooldown
Felt very smooth on the way out, perhaps because I wasn't aware I had a slight tailwind pushing me along. Had to increase the effort somewhat on the way back into the headwind, but still remained fairly steady. Legs started to get heavy the last mile or so. Practiced taking about 2oz of Gatorade at a time at 3.5/7.5/10 miles, and took a Gu at 6.5 miles. No fueling issues whatsoever.
Weekly Total: 56 miles
Wow, after my 4 day funk a few weeks ago, blink and I am now at 17 days in a row of running! I am glad that my fitness is there, but I am even happier how much I am loving it right now.
Monday, October 28, 2013
Monday, October 21, 2013
Fall 2013 Base Training, Week 5
Monday, October 21st:
5:30am, 42 degrees, 90%, calm. Kilmer Loop. Adidas Adizero Boston 3.
6mi easy - (7:55)
Slow first mile (8:27), cruised after that.
Tuesday, October 22nd:
5:00am, 48 degrees, 95%, calm. Maple Shade Loop - Maple Ave. out-back. Saucony Cortana 3.
10mi total - 1mi warmup, 8mi moderate (6:54/avg), 1mi cooldown
Was in absolute cruise control this workout. Every moderate mile was between 6:52-:55 - was just locked into the pace. Felt very smooth and relaxed, even on the two rolling sections. Great run.
Wednesday, October 23rd:
8:00pm, 48 degrees, 55%, 5-10mph. Valley Run - New York Ave. Adidas Supernova Glide 5.
6mi easy/recovery - (7:50)
Cruise control again. Felt much, much easier than this pace. Great rhythm.
Thursday, October 24th:
8:10pm, 44 degrees, 50%, 5-10mph. Maple Shade Loop (M). Adidas Adizero Boston 3.
6mi easy - (7:45)
Even easier than last night. Just feeling invincible right now (knock wood!). Really enjoying running this week, which is carrying over into the rest of my life. Life is good. :)
Friday, October 25th:
4:50am, 38 degrees, 70%, 5-10mph. Haddonfield. Saucony Cortana 3.
8.5mi total - 2mi+ warmup, 8x Triple Hill Hard (51 48 47 48 46 46 46 45) w/3:30 recovery jogs, 2mi- cooldown.
I usually don't destroy myself in workouts but that's how I felt at the end today. Probably should have kept the repeats around :48-50 each, but I got overzealous on the second half. Had to really empty the tank on the last two and was just completely decimated on the cooldown. I am sure some of the lack of energy had to do with the quick turnaround from last night and the little sleep I got. Frankie's home sick today so I wanted to get in the workout before the day went by me and I lost my chance. Will definitely stick to a nice recovery run tomorrow.
Saturday, October 26th:
7:30am, 37 degrees, 74%, calm. Moorestown. Adidas Supernova Glide 5.
7mi recovery - (8:29): 2mi warmup, 4mi@~8:00/mi, 1mi cooldown
Joined Stilley and Stelmaski for a shorter pace run as part of their taper for NYC. Great having their company on a beautiful, crisp fall morning. Just what the doctor ordered for today after yesterday's hill session.
Sunday, October 27th:
6:45am, 43 degrees, 66%, 5-10mph. Maple Shade Loop (S+). Nike Pegasus 29 USATF.
5.5mi easy - (7:40)
Practiced running tall with a quicker turnover. Very smooth and effortless today.
Weekly Total: 49 miles
Happy to get out all seven days! Even better, no aches/pains/niggles and I am currently feeling very strong. I hope I can keep this train rolling.
5:30am, 42 degrees, 90%, calm. Kilmer Loop. Adidas Adizero Boston 3.
6mi easy - (7:55)
Slow first mile (8:27), cruised after that.
Tuesday, October 22nd:
5:00am, 48 degrees, 95%, calm. Maple Shade Loop - Maple Ave. out-back. Saucony Cortana 3.
10mi total - 1mi warmup, 8mi moderate (6:54/avg), 1mi cooldown
Was in absolute cruise control this workout. Every moderate mile was between 6:52-:55 - was just locked into the pace. Felt very smooth and relaxed, even on the two rolling sections. Great run.
Wednesday, October 23rd:
8:00pm, 48 degrees, 55%, 5-10mph. Valley Run - New York Ave. Adidas Supernova Glide 5.
6mi easy/recovery - (7:50)
Cruise control again. Felt much, much easier than this pace. Great rhythm.
Thursday, October 24th:
8:10pm, 44 degrees, 50%, 5-10mph. Maple Shade Loop (M). Adidas Adizero Boston 3.
6mi easy - (7:45)
Even easier than last night. Just feeling invincible right now (knock wood!). Really enjoying running this week, which is carrying over into the rest of my life. Life is good. :)
Friday, October 25th:
4:50am, 38 degrees, 70%, 5-10mph. Haddonfield. Saucony Cortana 3.
8.5mi total - 2mi+ warmup, 8x Triple Hill Hard (51 48 47 48 46 46 46 45) w/3:30 recovery jogs, 2mi- cooldown.
I usually don't destroy myself in workouts but that's how I felt at the end today. Probably should have kept the repeats around :48-50 each, but I got overzealous on the second half. Had to really empty the tank on the last two and was just completely decimated on the cooldown. I am sure some of the lack of energy had to do with the quick turnaround from last night and the little sleep I got. Frankie's home sick today so I wanted to get in the workout before the day went by me and I lost my chance. Will definitely stick to a nice recovery run tomorrow.
Saturday, October 26th:
7:30am, 37 degrees, 74%, calm. Moorestown. Adidas Supernova Glide 5.
7mi recovery - (8:29): 2mi warmup, 4mi@~8:00/mi, 1mi cooldown
Joined Stilley and Stelmaski for a shorter pace run as part of their taper for NYC. Great having their company on a beautiful, crisp fall morning. Just what the doctor ordered for today after yesterday's hill session.
Sunday, October 27th:
6:45am, 43 degrees, 66%, 5-10mph. Maple Shade Loop (S+). Nike Pegasus 29 USATF.
5.5mi easy - (7:40)
Practiced running tall with a quicker turnover. Very smooth and effortless today.
Weekly Total: 49 miles
Happy to get out all seven days! Even better, no aches/pains/niggles and I am currently feeling very strong. I hope I can keep this train rolling.
Monday, October 14, 2013
Fall 2013 Base Training, Week 4
Monday, October 14th:
Off. Once again, no desire to run all of the sudden. What's funny is it doesn't even really bother me that it doesn't bother me. And what's ironic about the whole situation is that I am arguably fitter than I ever have been before. Like last week, I'll just follow the week as my mood suits me.
Tuesday, October 15th:
Off. Thought about heading out tonight for a couple easy miles, then thought twice. Sorry for this blog being even more boring than it already is (for those lucky few readers!). I may switch to posting once weekly or changing the format so that I don't sound like a broken record every day. :)
Wednesday, October 16th - Thursday, October 17th:
Off again. Would have run Thursday night but Janine had a commitment so I was home with the girls instead. But I had that urge. Finally. :)
Friday, October 18th:
5:00am, 57 degrees, 63%, 5-15mph. MRC-back. Adidas Supernova Glide 5.
10mi easy - (7:43): 38:55 tailwind out, 38:15 headwind back
Like riding a bicycle. Ran an easy first (8:11) and last (7:56) mile, everything else on cruise control in the 7:30-:45 range. I feel refocused, recommitted. Think I just needed some extra mental recovery this week, so I could sort through the other things that are happening in life.
Saturday, October 19th:
6:00am, 45 degrees, 88%, calm. Moorestown. Adidas Adizero Boston 3.
10mi easy - (7:28): including 8x strides during last mile
Brisker easy pace run with Tom and Steve. Paces per mile ranged from 7:16-:47. Practiced shorter/faster turnover, felt very controlled. The chillier temperature was a refreshing shock to the system.
Sunday, October 20th:
5:30am, 48 degrees, 86%, 10-15mph. MRC-home-MRC. Nike Pegasus 29 USATF.
11mi recovery - (8:03)
Ran the first half of Steve's 22mi long run with him. Then accompanied him afterward on the bike. Much cooler and windier this morning. Pace was very relaxed and comfortable.
Weekly Total: 31 miles
I think the extra days off this week gave me time to reflect on why I run. The last three days have been rejuvenating. Now I will work on consistently building to determine again what my longer term running goals are.
Off. Once again, no desire to run all of the sudden. What's funny is it doesn't even really bother me that it doesn't bother me. And what's ironic about the whole situation is that I am arguably fitter than I ever have been before. Like last week, I'll just follow the week as my mood suits me.
Tuesday, October 15th:
Off. Thought about heading out tonight for a couple easy miles, then thought twice. Sorry for this blog being even more boring than it already is (for those lucky few readers!). I may switch to posting once weekly or changing the format so that I don't sound like a broken record every day. :)
Wednesday, October 16th - Thursday, October 17th:
Off again. Would have run Thursday night but Janine had a commitment so I was home with the girls instead. But I had that urge. Finally. :)
Friday, October 18th:
5:00am, 57 degrees, 63%, 5-15mph. MRC-back. Adidas Supernova Glide 5.
10mi easy - (7:43): 38:55 tailwind out, 38:15 headwind back
Like riding a bicycle. Ran an easy first (8:11) and last (7:56) mile, everything else on cruise control in the 7:30-:45 range. I feel refocused, recommitted. Think I just needed some extra mental recovery this week, so I could sort through the other things that are happening in life.
Saturday, October 19th:
6:00am, 45 degrees, 88%, calm. Moorestown. Adidas Adizero Boston 3.
10mi easy - (7:28): including 8x strides during last mile
Brisker easy pace run with Tom and Steve. Paces per mile ranged from 7:16-:47. Practiced shorter/faster turnover, felt very controlled. The chillier temperature was a refreshing shock to the system.
Sunday, October 20th:
5:30am, 48 degrees, 86%, 10-15mph. MRC-home-MRC. Nike Pegasus 29 USATF.
11mi recovery - (8:03)
Ran the first half of Steve's 22mi long run with him. Then accompanied him afterward on the bike. Much cooler and windier this morning. Pace was very relaxed and comfortable.
Weekly Total: 31 miles
I think the extra days off this week gave me time to reflect on why I run. The last three days have been rejuvenating. Now I will work on consistently building to determine again what my longer term running goals are.
Monday, October 7, 2013
Fall 2013 Base Training, Week 3
Monday, October 7th:
5:10am, 69 degrees, 90%, 5-10mph. Hialeah-Cooper Landing-Chapel. Adidas Supernova Glide 5.
5mi easy - (7:55)
So tired this morning. I had originally planned on doing 8mi but cut the run short because my legs were heavy, I had no energy, and it felt like I was working too hard. Felt better once I cooled down and got some Gatorade in me. Thankfully the mornings should get cooler the rest of the week.
Tuesday, October 8th:
Off. No desire to run whatsoever. It was like that scene in Forrest Gump where Forrest just decides all at once he wants to stop running. Not sure what my running plans hold for me right now. Just kind of winging it and taking it day by day. I am realizing suddenly that Life is busy happening right now, and running is kind of being put on the back burner.
Wednesday, October 9th:
8:05pm, 58 degrees, 70%, 5-10mph. Hialeah Circuit, Cherry Hill Blvd-Chapel-Neighborhood. Adidas Adizero Boston 3.
8mi total - (7:38): 2mi warmup, 4x:55 Hialeah Hill @ 4:55/mi pace w/5:00 recovery jogs, 3.3mi cooldown
The mood kind of hit me late this evening to get a run in. Decided to throw in some quality in there. I would describe the hill efforts as "fast," not necessarily "hard." Was able to recover at ~8:00/mi pace in between each rep. Right IT band started acting up a little bit on the cooldown, so I did some band stretching when I got home. Felt good to get in a run tonight. We'll see what tomorrow brings.
Thursday, October 10th:
8:40pm, 62 degrees, 84%, 10-20mph. Maple Shade Loop (S). Adidas Supernova Glide 5.
5mi easy - (7:50)
Another last minute late night run. Kept it nice and easy after yesterday. Felt very smooth tonight - the cool breeze was actually kind of refreshing.
Friday, October 11th:
8:55am, 60 degrees, 90%, 10mph - light rain. Croft Farm-Cooper River Loop. Nike Pegasus 29 USATF.
10mi easy - (7:44)
Didn't get much sleep last night. Started the first 4-5 miles kind of lethargic, but slowly worked my way into a rhythm. Ended up going out at 39:00 and coming back in 38:20. Most of the negative split came in the last mile - 7:19. Finished with a lot of energy and running in me.
Saturday, October 12th:
3:30pm, 69 degrees, 65%, 15-25mph. Pennypacker Park: 1 outer loop, 2 inner loops. Adidas Adizero Boston 3.
5mi easy - (8:08)
Felt very efficient on the trails today, rolling up and down the hills, side stepping roots, jumping puddles and just generally going with the flow. Brought back some great memories of my CHW days.
Sunday, October 13th:
6:20am, 58 degrees, 75%, 10-15mph. Moorestown out-and-back from home. Saucony Cortana 3.
9mi total - (7:19): 2mi warmup (8:23), 5mi progression tempo Moderate-MP (7:02 6:49 45 37 23), 2mi cooldown (7:48)
Very slow first mile. Felt some carryover effect from the trail run yesterday afternoon. Also battled headwinds on the way out on the tempo. Took a Gu at the turnaround point and instantly felt more in control with the wind at my back on the way in. Really strong last mile. Felt like I had to work my way into this run. The first half was a struggle, the second half not so much.
Weekly Total: 42 miles
Knowing how busy my life is right now, I am not going to put any pressure on myself at the moment with any goal races on the schedule. If I can continue to run 6-7 days a week and continue to build on my fitness, great. If I can get run 3-4 days a week and just maintain my health and positive enthusiasm and maybe help out some teammates right now, great. The world is not only what you make of it, but how you choose to see it.
5:10am, 69 degrees, 90%, 5-10mph. Hialeah-Cooper Landing-Chapel. Adidas Supernova Glide 5.
5mi easy - (7:55)
So tired this morning. I had originally planned on doing 8mi but cut the run short because my legs were heavy, I had no energy, and it felt like I was working too hard. Felt better once I cooled down and got some Gatorade in me. Thankfully the mornings should get cooler the rest of the week.
Tuesday, October 8th:
Off. No desire to run whatsoever. It was like that scene in Forrest Gump where Forrest just decides all at once he wants to stop running. Not sure what my running plans hold for me right now. Just kind of winging it and taking it day by day. I am realizing suddenly that Life is busy happening right now, and running is kind of being put on the back burner.
Wednesday, October 9th:
8:05pm, 58 degrees, 70%, 5-10mph. Hialeah Circuit, Cherry Hill Blvd-Chapel-Neighborhood. Adidas Adizero Boston 3.
8mi total - (7:38): 2mi warmup, 4x:55 Hialeah Hill @ 4:55/mi pace w/5:00 recovery jogs, 3.3mi cooldown
The mood kind of hit me late this evening to get a run in. Decided to throw in some quality in there. I would describe the hill efforts as "fast," not necessarily "hard." Was able to recover at ~8:00/mi pace in between each rep. Right IT band started acting up a little bit on the cooldown, so I did some band stretching when I got home. Felt good to get in a run tonight. We'll see what tomorrow brings.
Thursday, October 10th:
8:40pm, 62 degrees, 84%, 10-20mph. Maple Shade Loop (S). Adidas Supernova Glide 5.
5mi easy - (7:50)
Another last minute late night run. Kept it nice and easy after yesterday. Felt very smooth tonight - the cool breeze was actually kind of refreshing.
Friday, October 11th:
8:55am, 60 degrees, 90%, 10mph - light rain. Croft Farm-Cooper River Loop. Nike Pegasus 29 USATF.
10mi easy - (7:44)
Didn't get much sleep last night. Started the first 4-5 miles kind of lethargic, but slowly worked my way into a rhythm. Ended up going out at 39:00 and coming back in 38:20. Most of the negative split came in the last mile - 7:19. Finished with a lot of energy and running in me.
Saturday, October 12th:
3:30pm, 69 degrees, 65%, 15-25mph. Pennypacker Park: 1 outer loop, 2 inner loops. Adidas Adizero Boston 3.
5mi easy - (8:08)
Felt very efficient on the trails today, rolling up and down the hills, side stepping roots, jumping puddles and just generally going with the flow. Brought back some great memories of my CHW days.
Sunday, October 13th:
6:20am, 58 degrees, 75%, 10-15mph. Moorestown out-and-back from home. Saucony Cortana 3.
9mi total - (7:19): 2mi warmup (8:23), 5mi progression tempo Moderate-MP (7:02 6:49 45 37 23), 2mi cooldown (7:48)
Very slow first mile. Felt some carryover effect from the trail run yesterday afternoon. Also battled headwinds on the way out on the tempo. Took a Gu at the turnaround point and instantly felt more in control with the wind at my back on the way in. Really strong last mile. Felt like I had to work my way into this run. The first half was a struggle, the second half not so much.
Weekly Total: 42 miles
Knowing how busy my life is right now, I am not going to put any pressure on myself at the moment with any goal races on the schedule. If I can continue to run 6-7 days a week and continue to build on my fitness, great. If I can get run 3-4 days a week and just maintain my health and positive enthusiasm and maybe help out some teammates right now, great. The world is not only what you make of it, but how you choose to see it.
Monday, September 30, 2013
Fall 2013 Base Training, Week 2
Monday, September 30th:
5:30am, 52 degrees, 88%, calm. Maple Shade Loop (S). Saucony Cortana 3.
5mi easy - (7:40)
Very light on my feet this morning. Couple miles in the 7:20s in there. Feeling stronger each day.
Tuesday, October 1st:
Off. Really run down. Think I might have a head cold. Taken time off again until I feel better.
Wednesday, October 2nd:
8:30pm, 73 degrees, 68%, calm. Maple Shade Loop (S). Adidas Adizero Boston 3.
5mi easy - (7:24)
Turns out I had a complete 180 from this morning. Thought I was going to take the day off again, but I felt better this evening and went out for a spectacular run where I just had it from the first step. We'll see what tomorrow brings. :)
Thursday, October 3rd:
5:15am, 61 degrees, 92%, calm. Maple Ave - back. Nike Pegasus 29 USATF.
5mi easy - (7:55)
Slow first mile, then found a pretty good rhythm helping pace Larry's group for their tempo run. Strong last mile.
Friday, October 4th:
5:20am, 62 degrees, 96%, calm. Hialeah-Kilmer-Chapel. Adidas Supernova Glide 5.
7mi easy - (7:45): 1mi warmup 8:28, 7:53 7:39 7:35 7:22 7:22, 1mi cooldown 7:53
Exquisite running by effort today. I didn't look at my watch until almost the 6mi mark. I didn't plan on picking up the pace every mile the way I did, I just let it naturally happen, staying relaxed and focused on form. Was really clicking on the rolling sections, especially mile 5 and 6. Just a fantastic feeling to knock out a run like this.
Saturday, October 5th:
5:25am, 68 degrees, 88%, calm. Tavistock Loop +. Adidas Adizero Boston 3.
5mi easy - (7:29)
It's like I can't do any wrong this week. So effortless. I just gobbled up the hills in Tavistock this morning and it all felt like a warm up jog.
Sunday, October 6th:
7:00am, 66, 100%, 5mph. Moorestown. Adidas Adizero Boston 3.
8mi very easy - (8:07)
Ran with Steve as part of his long run. Then I hopped on my bike and rode ~9mi more with him. The slower running pace felt ridiculously easy today, like a recovery pace. It's just so amazing to me how strong I feel right now. Steve looks really fit, and I wouldn't be surprised to see him scare 3 hours in Philly next month. It's awesome to see the newer team members doing so well.
Weekly Total: 35 miles
Nothing fancy, but man did I feel super great all week. I plan on starting to add sprinkles of quality (hill sprints, moderate running) next week.
5:30am, 52 degrees, 88%, calm. Maple Shade Loop (S). Saucony Cortana 3.
5mi easy - (7:40)
Very light on my feet this morning. Couple miles in the 7:20s in there. Feeling stronger each day.
Tuesday, October 1st:
Off. Really run down. Think I might have a head cold. Taken time off again until I feel better.
Wednesday, October 2nd:
8:30pm, 73 degrees, 68%, calm. Maple Shade Loop (S). Adidas Adizero Boston 3.
5mi easy - (7:24)
Turns out I had a complete 180 from this morning. Thought I was going to take the day off again, but I felt better this evening and went out for a spectacular run where I just had it from the first step. We'll see what tomorrow brings. :)
Thursday, October 3rd:
5:15am, 61 degrees, 92%, calm. Maple Ave - back. Nike Pegasus 29 USATF.
5mi easy - (7:55)
Slow first mile, then found a pretty good rhythm helping pace Larry's group for their tempo run. Strong last mile.
Friday, October 4th:
5:20am, 62 degrees, 96%, calm. Hialeah-Kilmer-Chapel. Adidas Supernova Glide 5.
7mi easy - (7:45): 1mi warmup 8:28, 7:53 7:39 7:35 7:22 7:22, 1mi cooldown 7:53
Exquisite running by effort today. I didn't look at my watch until almost the 6mi mark. I didn't plan on picking up the pace every mile the way I did, I just let it naturally happen, staying relaxed and focused on form. Was really clicking on the rolling sections, especially mile 5 and 6. Just a fantastic feeling to knock out a run like this.
Saturday, October 5th:
5:25am, 68 degrees, 88%, calm. Tavistock Loop +. Adidas Adizero Boston 3.
5mi easy - (7:29)
It's like I can't do any wrong this week. So effortless. I just gobbled up the hills in Tavistock this morning and it all felt like a warm up jog.
Sunday, October 6th:
7:00am, 66, 100%, 5mph. Moorestown. Adidas Adizero Boston 3.
8mi very easy - (8:07)
Ran with Steve as part of his long run. Then I hopped on my bike and rode ~9mi more with him. The slower running pace felt ridiculously easy today, like a recovery pace. It's just so amazing to me how strong I feel right now. Steve looks really fit, and I wouldn't be surprised to see him scare 3 hours in Philly next month. It's awesome to see the newer team members doing so well.
Weekly Total: 35 miles
Nothing fancy, but man did I feel super great all week. I plan on starting to add sprinkles of quality (hill sprints, moderate running) next week.
Thursday, September 26, 2013
Fall 2013 Base Training, Week 1
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!
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!
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...
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