Monday, August 25th:
Rest.
Tuesday, August 26th:
6:45pm, 84 degrees, 49%, 5-10mph. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi (51:11) (7:53/mi). Strides.
Shook out the cobwebs the first two miles, finally got rolling the last mile and a half. Feeling more explosive on the strides.
Wednesday, August 27th:
10:30pm(!), 79 degrees, 62%, calm. Cherry Hill West Track. Nike Pegasus 29 USATF, Adidas Adios Boost.
8.5m total: 2mi warmup, 4x 100m strides, 4x1200m (4:07/avg) w/400m recovery jogs (2:15-:20)
Splits: 4:07 07 06 08
Don't ask. Let's just say circumstances placed me alone at the Cherry Hill West track at 10:30pm on a Wednesday night. 16 laps in one direction (warmup/cooldown), 18 laps in the other direction (workout). My only light was the moon and an occasional passing airplane. My only audience the stars. But I found out what I needed to know, especially on that 4th rep. Sometimes you need to dream big.
Thursday, August 28th:
8:00pm, 75 degrees, 55%, 0-5mph. Kilmer Loop. Nike Pegasus 29 USATF.
6mi easy (49:05) (8:11/mi)
Very easy first mile (8:33), steady miles 2-5 (8:14 14 14 06), smooth last mile (7:42).
Friday, August 29th:
5:45am, 59 degrees, 70%, calm. Moorestown. Asics Kayano 19.
10mi easy (1:19:30) (7:57/mi)
Conversational pace run with Jamie and Steve. Cool weather felt great.
Saturday, August 30th:
7:00am, 62 degrees, 85%, 0-5mph. Moorestown. Asics Kayano 19.
13mi easy (1:40:52) (7:46/mi). Strides.
Conversational pace run with Rosie. Steady most of the run, just a tad faster (7:20s-:30s) the last couple miles. Felt strong today. Was also nice to hit the Boundary Creek Nature Trail loop and the MHS XC loop during the run.
Sunday, August 31st:
6:30am, 72 degrees, 95%, 0-5mph. Croft Farm Trails - Pennypacker Trails. Mizuno Wave Rider 17.
6mi easy (49:08) (8:11/mi): including :90 last 1/4mi on track
Definitely stuffy and tough to breathe this morning. Forecast looks pretty similar for tomorrow's 5K, so I may have to temper any expectations of a reasonably fast time and just aim for a hard effort. I felt pretty lethargic for most of the run today until the last mile and a half, and when I got to the track with just over a 1/4mi to go, I figured I would at least finish comfortably fast. Surprised it was :90, felt more like 1:40-:45.
Weekly Total: 50 miles
Some weeks just don't look that great on paper. This is one of those weeks. But you don't run races on paper and you don't know how you feel according to paper. Wednesday night's effort alone was a gem this week. I feel really good about where I am. I am glad I backed off a little this week and dropped a planned tempo run - there's still lots of time between now and the "real" race day and despite a week low on miles, I still feel like I am only building the momentum to something great.
Monday, August 25, 2014
Monday, August 18, 2014
Philly Marathon Training, Week 5
Monday, August 18th:
5:40am, 59 degrees, 84%, 0-5mph. Maple Ave out-and-back. Asics Kayano 19.
7mi easy (57:35) (8:14/mi)
Little sluggish this morning. Also noticed that my left soleus/achilles started to tighten up the last mile or two of the run. I will make sure I stretch well and use the lacrosse ball when I got home from work tonight to see if I can loosen it up.
Tuesday, August 19th:
4:55am, 63 degrees, 76%, 0-5mph. Cherry Hill West Track. Adidas Adios Boost.
8.5mi total, including 5x1000m (3:26/avg) w/400m recovery jogs (2:14/avg)
Splits: 3:27 26 26 25 24
Surprised I was able to get moving so quickly this morning, especially after a very exhausting day at work yesterday and a very slow warmup/cooldown. It's like everything fell into place once I got onto the track. Was pretty consistent most of the workout - I ran the last one about as fast I could without checking any splits along the way. Getting used to "hurting" again - it's a strangely rewarding sensation.
Wednesday, August 20th:
6:15pm, 83 degrees, 51%, calm. Hialeah-Kilmer-Lafferty-CH Blvd. Nike Pegasus 29 USATF.
7mi easy (55:16) (7:54/mi)
Workmanlike run in the humidity. Finished solid the last two miles.
Thursday, August 21st:
4:55am, 68 degrees, 84%, calm. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi easy (52:43) (8:07/mi). Strides.
Easy progression from 8:50-7:41/mi. Another humid morning, took me awhile to get going. A good sign is that I had a lot of pop in my strides.
Friday, August 22nd:
6:55am, 67 degrees, 97%, calm. CHW-CH Blvd Loop. 3x CHW Loop. CHW-CH Blvd Loop. Asics Kayano 19, Saucony Cortana 3.
12mi total (1:24:30): 2.5mi warmup, 4x(100m@:18, 100m@:30), 6mi alternating tempo 6:19/avg (5:59 6:36 6:06 6:36 6:02 6:35), 4x(100m@:18, 100m@:32), 2.5mi cooldown
I am not sure what got into me this morning. Maybe it's because I have been reading Marathon Man by Bill Rodgers this week and felt particularly inspired. Maybe my training is starting to sink in and I am finally reaping the benefits. Maybe I just had a particularly exceptional day on a morning where you wouldn't expect it due to the high humidity. But whatever it was, I was ON today. Had lots of running in me. Felt like I was floating at times. Had to work a little on that last faster mile (the 5th mile of the tempo), but I had no problems keeping pace on any of the slower ones. Was just cruising along on the cooldown, even up Hialeah hill. Great, great run today.
Saturday, August 23rd:
5:30am, 67 degrees, 90%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
10mi very easy (1:24:43) (8:28/mi). Strides.
Ran the first half ~8:50/mi with Erin, Michele, and Emily. Ran the second half ~8:10/mi solo. Strides at the end were very fast. Nice change of pace run, followed up with 3 chocolate chip pancakes and a plate of turkey bacon, mmm. :)
Sunday, August 24th:
7:00am, 64-68 degrees, 80%, 5-10mph. Lloyd Hall-Belmont-Strawberry Mansion-MLK-Ridge-Kelly Drive. Asics Kayano 19.
16mi total (1:53:18) (7:05/mi): as 4mi E, 2mi (6:47 39), 4mi E, 6mi (6:34 26 24 21 18 17)
High quality long run with JP in the city. The first 2mi tempo section was in the hilly portion of Belmont into Strawberry Mansion. The second tempo section began as we dropped down to MLK Blvd. It took me all of the first 2mi to settle into a comfortable pace/sustainable rhythm - when I finally "locked in" after Falls Bridge, 6:20s suddenly felt spot on. Great effort today, and great mental practice for the marathon finish on Kelly Drive.
Fueling notes: Took a gel and water at 6.5mi, a Gatorade at 8.5mi, another Gatorade at 11mi, and half a water at 12.5mi and the other half at 13.5mi. Exceptionally strong toward the end of the run.
Weekly Total: 67 miles
I will keep this one simple - an exceptional week of training for me. I don't expect every week to go this well, but I will gladly take them when I do.
5:40am, 59 degrees, 84%, 0-5mph. Maple Ave out-and-back. Asics Kayano 19.
7mi easy (57:35) (8:14/mi)
Little sluggish this morning. Also noticed that my left soleus/achilles started to tighten up the last mile or two of the run. I will make sure I stretch well and use the lacrosse ball when I got home from work tonight to see if I can loosen it up.
Tuesday, August 19th:
4:55am, 63 degrees, 76%, 0-5mph. Cherry Hill West Track. Adidas Adios Boost.
8.5mi total, including 5x1000m (3:26/avg) w/400m recovery jogs (2:14/avg)
Splits: 3:27 26 26 25 24
Surprised I was able to get moving so quickly this morning, especially after a very exhausting day at work yesterday and a very slow warmup/cooldown. It's like everything fell into place once I got onto the track. Was pretty consistent most of the workout - I ran the last one about as fast I could without checking any splits along the way. Getting used to "hurting" again - it's a strangely rewarding sensation.
Wednesday, August 20th:
6:15pm, 83 degrees, 51%, calm. Hialeah-Kilmer-Lafferty-CH Blvd. Nike Pegasus 29 USATF.
7mi easy (55:16) (7:54/mi)
Workmanlike run in the humidity. Finished solid the last two miles.
Thursday, August 21st:
4:55am, 68 degrees, 84%, calm. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi easy (52:43) (8:07/mi). Strides.
Easy progression from 8:50-7:41/mi. Another humid morning, took me awhile to get going. A good sign is that I had a lot of pop in my strides.
Friday, August 22nd:
6:55am, 67 degrees, 97%, calm. CHW-CH Blvd Loop. 3x CHW Loop. CHW-CH Blvd Loop. Asics Kayano 19, Saucony Cortana 3.
12mi total (1:24:30): 2.5mi warmup, 4x(100m@:18, 100m@:30), 6mi alternating tempo 6:19/avg (5:59 6:36 6:06 6:36 6:02 6:35), 4x(100m@:18, 100m@:32), 2.5mi cooldown
I am not sure what got into me this morning. Maybe it's because I have been reading Marathon Man by Bill Rodgers this week and felt particularly inspired. Maybe my training is starting to sink in and I am finally reaping the benefits. Maybe I just had a particularly exceptional day on a morning where you wouldn't expect it due to the high humidity. But whatever it was, I was ON today. Had lots of running in me. Felt like I was floating at times. Had to work a little on that last faster mile (the 5th mile of the tempo), but I had no problems keeping pace on any of the slower ones. Was just cruising along on the cooldown, even up Hialeah hill. Great, great run today.
Saturday, August 23rd:
5:30am, 67 degrees, 90%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
10mi very easy (1:24:43) (8:28/mi). Strides.
Ran the first half ~8:50/mi with Erin, Michele, and Emily. Ran the second half ~8:10/mi solo. Strides at the end were very fast. Nice change of pace run, followed up with 3 chocolate chip pancakes and a plate of turkey bacon, mmm. :)
Sunday, August 24th:
7:00am, 64-68 degrees, 80%, 5-10mph. Lloyd Hall-Belmont-Strawberry Mansion-MLK-Ridge-Kelly Drive. Asics Kayano 19.
16mi total (1:53:18) (7:05/mi): as 4mi E, 2mi (6:47 39), 4mi E, 6mi (6:34 26 24 21 18 17)
High quality long run with JP in the city. The first 2mi tempo section was in the hilly portion of Belmont into Strawberry Mansion. The second tempo section began as we dropped down to MLK Blvd. It took me all of the first 2mi to settle into a comfortable pace/sustainable rhythm - when I finally "locked in" after Falls Bridge, 6:20s suddenly felt spot on. Great effort today, and great mental practice for the marathon finish on Kelly Drive.
Fueling notes: Took a gel and water at 6.5mi, a Gatorade at 8.5mi, another Gatorade at 11mi, and half a water at 12.5mi and the other half at 13.5mi. Exceptionally strong toward the end of the run.
Weekly Total: 67 miles
I will keep this one simple - an exceptional week of training for me. I don't expect every week to go this well, but I will gladly take them when I do.
Monday, August 11, 2014
Philly Marathon Training, Week 4
Monday, August 11th:
Rest.
Tuesday, August 12th:
5:50pm, Treadmill, 1.0% incline. Asics Kayano 19.
6mi easy (48:11) (8:02/mi). Strides.
Slowly progressed from 8:34/mi down to 7:22/mi. Very comfortable the whole way.
Wednesday, August 13th:
6:30pm, Treadmill, 0.5-1.0%. Mizuno Wave Rider 17, Adidas Adios Boost.
8mi total, including 6x .5mi (11.0mph/2:44) w/.25mi recovery jogs (7.0mph/2:09)
Rather tough workout to do on the treadmill, but Janine was out of the house and it was the only way I was going to get a workout in this evening with the girls home. Each rep I kept thinking I wouldn't make the next one as the pace felt unsettling on the treadmill, but each one I kept holding on and actually felt better the further into the rep I got. Really learned to relax and breathe and focus on 20 seconds of running at a time. I cut the cooldown a mile short since my left calf/soleus was a little tight, but all in all, I am pleased with the results. I wouldn't recommend this type of workout for the faint of heart. :)
Thursday, August 14th:
5:45pm, 77 degrees, 45%, 5-15mph. Cherry Hill West Loop. Asics Kayano 19.
6mi easy (47:36) (7:56/mi)
Started really slowly and then got into a nice groove the last 3 miles. Finally got to shake that "treadmill" feeling out my legs. :)
Friday, August 15th:
6:30am, 57 degrees, 75%, 0-5mph. Moorestown. Asics Kayano 19.
8mi easy (1:02:55) (7:52/mi)
God, what a beautiful morning. Easy conversational pace run with Jamie and Tom. Also picked up JP for a bit toward the end. I wish every morning felt this good.
11:50am, 71 degrees, 43%, 10-15mph. Neighborhood Loop. Nike Pegasus 29 USATF.
3mi easy (24:03) (8:01/mi). Strides.
Very easy jog around the neighborhood. Still can't believe how nice this weather is.
Saturday, August 16th:
6:00am, 60 degrees, 79%, calm. Moorestown. Saucony Cortana 3.
13mi total (1:33:35): 6mi easy, 6mi cutdown tempo 6:20/avg (6:45 32 24 14 06 5:55), 1mi easy
Another beautiful morning, especially for a road workout. Had Jamie to keep me company for the first 6mi easy, and then I ran "the loop" two times for the cutdown tempo. After settling in the first mile, I felt pretty in control until about 4.5mi into the cutdown, at which time I started having to work hard. I was pretty much all-out for the last mile, but I recovered quickly during the cooldown and had a good stretching session and ice bath afterward. Despite having to work hard today, much like I did on Wednesday, I am happy with where my fitness is at for these type of workouts in Week 4 of training.
Sunday, August 17th:
6:30am, 64 degrees, 79%, 0-5mph. Moorestown-Cinnaminson. Nike Pegasus 29 USATF.
11mi very easy (1:38:38) (8:58/mi)
Ran very easy with Larry's group this morning. Felt refreshing to run so slowly. Funny how I actually ran 5:00 longer than yesterday, even though I covered 2mi less. I would be interested to know how the fat burning benefits of a run like today compare to the AT/LT threshold benefits of a run like yesterday.
Weekly Total: 55 miles
Definitely not as "stylish" as last week, but another solid week in the books. I am happy with the week to week progress I am feeling/seeing.
Rest.
Tuesday, August 12th:
5:50pm, Treadmill, 1.0% incline. Asics Kayano 19.
6mi easy (48:11) (8:02/mi). Strides.
Slowly progressed from 8:34/mi down to 7:22/mi. Very comfortable the whole way.
Wednesday, August 13th:
6:30pm, Treadmill, 0.5-1.0%. Mizuno Wave Rider 17, Adidas Adios Boost.
8mi total, including 6x .5mi (11.0mph/2:44) w/.25mi recovery jogs (7.0mph/2:09)
Rather tough workout to do on the treadmill, but Janine was out of the house and it was the only way I was going to get a workout in this evening with the girls home. Each rep I kept thinking I wouldn't make the next one as the pace felt unsettling on the treadmill, but each one I kept holding on and actually felt better the further into the rep I got. Really learned to relax and breathe and focus on 20 seconds of running at a time. I cut the cooldown a mile short since my left calf/soleus was a little tight, but all in all, I am pleased with the results. I wouldn't recommend this type of workout for the faint of heart. :)
Thursday, August 14th:
5:45pm, 77 degrees, 45%, 5-15mph. Cherry Hill West Loop. Asics Kayano 19.
6mi easy (47:36) (7:56/mi)
Started really slowly and then got into a nice groove the last 3 miles. Finally got to shake that "treadmill" feeling out my legs. :)
Friday, August 15th:
6:30am, 57 degrees, 75%, 0-5mph. Moorestown. Asics Kayano 19.
8mi easy (1:02:55) (7:52/mi)
God, what a beautiful morning. Easy conversational pace run with Jamie and Tom. Also picked up JP for a bit toward the end. I wish every morning felt this good.
11:50am, 71 degrees, 43%, 10-15mph. Neighborhood Loop. Nike Pegasus 29 USATF.
3mi easy (24:03) (8:01/mi). Strides.
Very easy jog around the neighborhood. Still can't believe how nice this weather is.
Saturday, August 16th:
6:00am, 60 degrees, 79%, calm. Moorestown. Saucony Cortana 3.
13mi total (1:33:35): 6mi easy, 6mi cutdown tempo 6:20/avg (6:45 32 24 14 06 5:55), 1mi easy
Another beautiful morning, especially for a road workout. Had Jamie to keep me company for the first 6mi easy, and then I ran "the loop" two times for the cutdown tempo. After settling in the first mile, I felt pretty in control until about 4.5mi into the cutdown, at which time I started having to work hard. I was pretty much all-out for the last mile, but I recovered quickly during the cooldown and had a good stretching session and ice bath afterward. Despite having to work hard today, much like I did on Wednesday, I am happy with where my fitness is at for these type of workouts in Week 4 of training.
Sunday, August 17th:
6:30am, 64 degrees, 79%, 0-5mph. Moorestown-Cinnaminson. Nike Pegasus 29 USATF.
11mi very easy (1:38:38) (8:58/mi)
Ran very easy with Larry's group this morning. Felt refreshing to run so slowly. Funny how I actually ran 5:00 longer than yesterday, even though I covered 2mi less. I would be interested to know how the fat burning benefits of a run like today compare to the AT/LT threshold benefits of a run like yesterday.
Weekly Total: 55 miles
Definitely not as "stylish" as last week, but another solid week in the books. I am happy with the week to week progress I am feeling/seeing.
Monday, August 4, 2014
Philly Marathon Training, Week 3
Monday, August 4th:
5:45am, 70 degrees, 95%, calm. Moorestown. Mizuno Wave Rider 17.
8.5mi (1:07:00) (7:53/mi). Strides.
Conversational pace run with Rosie. Wore my Enduracool cap again today, which helped keep the feeling of high humidity at bay. After two very easy opening miles, we were very steady for the final 6mi (7:42-:48). Strides after felt good.
Tuesday, August 5th:
7:00am, 68 degrees, 86%, 0-5mph. Cherry Hill West Track. Nike Pegasus 29 USATF, Adidas Adios Boost.
9mi total: 2mi warmup, 8x600m (2:02/avg) w/400m recovery jogs (2:11/avg), 2mi cooldown
Splits: 2:04 04 03 03 04 03 02 1:54
Second solid track workout in a row. I was prepared for the sun today with my sunglasses and Enduracool cap - really keep my temperature regulated so I could focus on running. Ryan was on the track at the same time doing his 6x800m workout, and he didn't fare quite as well because of the heat. Just like last week, I felt stronger the longer the workout went, and when I got to the last one I focused on running each 200m segment faster than the previous one. Wasn't quite all-out at the end, more of a controlled acceleration. My confidence is slowly building as I feel my speed coming back to me and my fitness improving.
2:55pm, Treadmill, 1.0%. Asics Kayano 19.
3mi recovery (24:51) (8:17/mi)
Smooth as silk. Little hot in the back porch, but otherwise, very easy.
Wednesday, August 6th:
8:00am, 70 degrees, 75%, 5mph. Croft Farm-Cuthbert Blvd-South Park Loop. Mizuno Wave Rider 17.
7.5mi (No watch, ~7:00/mi?)
Ran with the CHW XC team this morning. The goal was to run for 50 minutes at a medium effort with occasional 1:00 surges. There was a group of 5 of us that mostly stuck together, and we kept a solid pace. My Garmin finally died for good last night, so I didn't have a watch to run with. I do know we definitely closed harder the last couple miles, and was probably in the low 6:00s for the last 1/2mi. Very solid run, definitely faster than I would normally run the day after a workout, but I have one more recovery day until my next workout so I figured I could run really easy tomorrow. It was fun being part of a pack and running more of an effort-based run.
Thursday, August 7th:
5:45am, 67 degrees, 90%, 0-10mph. North Wildwood. Asics Kayano 19.
5mi recovery (41:30) (8:18/mi). Strides.
Nice and slow jog this morning after getting in good quality the last two days. It was slow going the first mile, but then I settled in a very relaxed pace until I found myself holding back the last mile.
Friday, August 8th:
5:45am, 64 degrees, 70%, 0-10mph. North Wildwood - Stone Harbor. Adidas Adios Boost.
10mi total (1:10:26), including 6mi MP tempo 6:20/avg (6:23 20 20 18 20 19)
I am pleased with how the first MP tempo of the cycle unfolded. It took me a good 2mi to settle into the right breathing/stride rhythm, but once I did, I could pretty well judge the right pace by effort. I was targeting 6:20-:25/mi, so it came as a little surprise that I averaged on the fast end. Having said that, I could not fathom sustaining that pace for much longer than 25K right now - which is what the next 15 weeks of the cycle are for, I suppose. :)
Saturday, August 9th:
6:30am, 66 degrees, 80%, 0-5mph. North Wildwood. Asics Kayano 19.
7mi recovery (57:14) (8:11/mi). Strides.
Started very slowly but within 2.5mi I was really feeling good all of a sudden and had to hold myself back the rest of the run. 8:00/mi pace suddenly felt like 9:00/mi pace - it was the most awesome feeling. Really let those strides rip afterward since I was feeling so loose.
Sunday, August 10th:
5:45am, 68 degrees, 80%, calm. 3x Tavistock Loop. Asics Kayano 19.
14mi hilly (1:40:12): including 12mi moderate 6:54/avg (6:34-7:11)
5:45am, 70 degrees, 95%, calm. Moorestown. Mizuno Wave Rider 17.
8.5mi (1:07:00) (7:53/mi). Strides.
Conversational pace run with Rosie. Wore my Enduracool cap again today, which helped keep the feeling of high humidity at bay. After two very easy opening miles, we were very steady for the final 6mi (7:42-:48). Strides after felt good.
Tuesday, August 5th:
7:00am, 68 degrees, 86%, 0-5mph. Cherry Hill West Track. Nike Pegasus 29 USATF, Adidas Adios Boost.
9mi total: 2mi warmup, 8x600m (2:02/avg) w/400m recovery jogs (2:11/avg), 2mi cooldown
Splits: 2:04 04 03 03 04 03 02 1:54
Second solid track workout in a row. I was prepared for the sun today with my sunglasses and Enduracool cap - really keep my temperature regulated so I could focus on running. Ryan was on the track at the same time doing his 6x800m workout, and he didn't fare quite as well because of the heat. Just like last week, I felt stronger the longer the workout went, and when I got to the last one I focused on running each 200m segment faster than the previous one. Wasn't quite all-out at the end, more of a controlled acceleration. My confidence is slowly building as I feel my speed coming back to me and my fitness improving.
2:55pm, Treadmill, 1.0%. Asics Kayano 19.
3mi recovery (24:51) (8:17/mi)
Smooth as silk. Little hot in the back porch, but otherwise, very easy.
Wednesday, August 6th:
8:00am, 70 degrees, 75%, 5mph. Croft Farm-Cuthbert Blvd-South Park Loop. Mizuno Wave Rider 17.
7.5mi (No watch, ~7:00/mi?)
Ran with the CHW XC team this morning. The goal was to run for 50 minutes at a medium effort with occasional 1:00 surges. There was a group of 5 of us that mostly stuck together, and we kept a solid pace. My Garmin finally died for good last night, so I didn't have a watch to run with. I do know we definitely closed harder the last couple miles, and was probably in the low 6:00s for the last 1/2mi. Very solid run, definitely faster than I would normally run the day after a workout, but I have one more recovery day until my next workout so I figured I could run really easy tomorrow. It was fun being part of a pack and running more of an effort-based run.
Thursday, August 7th:
5:45am, 67 degrees, 90%, 0-10mph. North Wildwood. Asics Kayano 19.
5mi recovery (41:30) (8:18/mi). Strides.
Nice and slow jog this morning after getting in good quality the last two days. It was slow going the first mile, but then I settled in a very relaxed pace until I found myself holding back the last mile.
Friday, August 8th:
5:45am, 64 degrees, 70%, 0-10mph. North Wildwood - Stone Harbor. Adidas Adios Boost.
10mi total (1:10:26), including 6mi MP tempo 6:20/avg (6:23 20 20 18 20 19)
I am pleased with how the first MP tempo of the cycle unfolded. It took me a good 2mi to settle into the right breathing/stride rhythm, but once I did, I could pretty well judge the right pace by effort. I was targeting 6:20-:25/mi, so it came as a little surprise that I averaged on the fast end. Having said that, I could not fathom sustaining that pace for much longer than 25K right now - which is what the next 15 weeks of the cycle are for, I suppose. :)
Saturday, August 9th:
6:30am, 66 degrees, 80%, 0-5mph. North Wildwood. Asics Kayano 19.
7mi recovery (57:14) (8:11/mi). Strides.
Started very slowly but within 2.5mi I was really feeling good all of a sudden and had to hold myself back the rest of the run. 8:00/mi pace suddenly felt like 9:00/mi pace - it was the most awesome feeling. Really let those strides rip afterward since I was feeling so loose.
Sunday, August 10th:
5:45am, 68 degrees, 80%, calm. 3x Tavistock Loop. Asics Kayano 19.
14mi hilly (1:40:12): including 12mi moderate 6:54/avg (6:34-7:11)
Today’s long run turned out to be more a struggle than I had
planned. I intentionally choose a 3 loop
hilly course so I could practice grabbing small water bottles that I filled
with 5oz Gatorade, which is the beverage given out at the Philly Marathon. Of course, when I came around at the end of Loop
1, both bottles were already gone. Not
sure if it was a “Good Samaritan” trying to keep the neighborhood clean, or
some evildoer that has it in for runners.
Let’s just say that the Hansons were right on this one – this 14 miles
did feel like the LAST 14 miles of a marathon, haha. And let's just say that after this long week, I will especially be looking forward to my
day off tomorrow. :)
Weekly Total: 64 miles
Probably my strongest single week of training yet for 2014. It will be nice to have a relative down week next week.
Monday, July 28, 2014
Philly Marathon Training, Week 2
Monday, July 28th:
5:50am, 70 degrees, 92%, 0-5mph. Maple Shade Loop (S). Nike Pegasus 29 USATF.
5mi very easy (42:22) (8:29/mi). Strides.
My legs were surprisingly sore and heavy this morning, so I kept the pace very slow and easy. Even the strides afterward felt a little slow. No worries, I was due for an easy recovery pace run after last week.
Tuesday, July 29th:
4:50am, 64 degrees, 73%, 5-10mph. CHW Track. Adidas Adios Boost.
10mi total, including 12x400m w/400m recovery jogs
Splits: 85 83 82 82 81 81 81 81 80 82 80 74
Avg: 81
Aside from some mild cramping in my left calf/soleus early on, I was pretty happy with the results of this morning's workout. I stopped for about :15 after the fourth interval to stretch it out, and from there on out it felt okay, especially since I took the recovery jogs very easy (~2:10-:15). It also took the first couple reps for me to get comfortable at the faster-than-usual pace, but by the 8-9th rep or so, I was feeling pretty good. Ran the last one as fast as I could while staying relaxed and maintaining form - not quite all out. Good first interval workout of the cycle.
Wednesday, July 30th:
6:20pm, Treadmill, 1.5% incline. Nike Pegasus 29 USATF.
4mi easy treadmill (32:35) (8:09/mi)
Had originally planned on two short runs today at 4mi each but I was really run down this morning and decided to get an extra hour sleep instead. Accordingly, I took it very easy on the treadmill tonight, slowly progressing from 7.0-8.0mph. Felt much better after the run. It's been a stressful week at work with Gab on vacation all week and Robin out sick today, but there's only one more tough day of work to get through tomorrow before I get some extra down time.
Thursday, July 31st:
4:50am, 61 degrees, 86%, calm. Maple Ave out-and-back. Asics Kayano 19.
6mi easy (47:13) (7:53/mi)
Felt solid from the very first step today. Progressed from 8:24-7:35/mi. I am sure the cooler temps helped also. Now I just need to survive one long day of work!
Friday, August 1st:
5:45am, 67 degrees, 93%, calm. Moorestown. Asics Kayano 19.
8mi easy (1:01:12) (7:39/mi)
Conversational pace with Rosie and Ryan, with whom I had a nice discussion about Hansons' Training in preparation for his debut marathon at Philly. It's amazing to me how much easier "easy pace" feels when I have training partners to help make the time pass.
12:10pm, 81 degrees, 65%, 0-5mph. Neighborhood Loop. Mizuno Wave Rider 17.
3mi easy (23:58) (8:00/mi). Strides.
Very easy 2mi+ jog followed by 6x :20 fast strides. Just enough to prime the muscles, get in a good stretch afterward, prepare myself for tomorrow's workout.
Saturday, August 2nd:
7:15am, 66 degrees, 93%, 5-10mph. MRC - Maple Ave out-and-back - Stanwick Loop. Saucony Cortana 3.
13mi total (1:30: 48), including 11mi @ 6:48/avg (6:43-:56/mi)
Had Ryan to keep me company for the first 8mi, which went relatively according to plan. As soon as he dropped off though, I started to feel the effort, mostly due to the humidity really settling in and wrecking havoc with my body temperature. I was still able to sustain the same pace for the final 4mi of the moderate segment, but my perceived effort definitely increased. Still, today was a good sign that I am on the right track with my endurance. Next week's marathon pace tempo will be an even better indicator.
Sunday, August 3rd:
6:00am, 65 degrees, 95%, 0-5mph. Mike's House - Cinnaminson route. Asics Kayano 19.
7mi easy, as 3:00 Kenyan shuffle, 4x strides, 6.6mi (49:19) (7:29/mi)
Had Mike and Tom to keep me company in the rain this morning, which actually felt nice and kept an otherwise humid morning feeling reasonably comfortable. Had a nice discussion with Tom about the benefits of racing a HM versus using a HM as a "dress rehearsal" for the marathon - some nice running philosophy, back-and-forth style. The good news is, I felt pretty good today after yesterday's long session, so no matter what I eventually decide to do at the Distance Run, I know that everything as planned up to this point seems to be working. :)
Weekly Total: 56 miles
So far, so good. Next week is the first week with 3 sessions (SPEED, MP TEMPO, LONG) so we'll see how my body adapts to the new stimulus.
5:50am, 70 degrees, 92%, 0-5mph. Maple Shade Loop (S). Nike Pegasus 29 USATF.
5mi very easy (42:22) (8:29/mi). Strides.
My legs were surprisingly sore and heavy this morning, so I kept the pace very slow and easy. Even the strides afterward felt a little slow. No worries, I was due for an easy recovery pace run after last week.
Tuesday, July 29th:
4:50am, 64 degrees, 73%, 5-10mph. CHW Track. Adidas Adios Boost.
10mi total, including 12x400m w/400m recovery jogs
Splits: 85 83 82 82 81 81 81 81 80 82 80 74
Avg: 81
Aside from some mild cramping in my left calf/soleus early on, I was pretty happy with the results of this morning's workout. I stopped for about :15 after the fourth interval to stretch it out, and from there on out it felt okay, especially since I took the recovery jogs very easy (~2:10-:15). It also took the first couple reps for me to get comfortable at the faster-than-usual pace, but by the 8-9th rep or so, I was feeling pretty good. Ran the last one as fast as I could while staying relaxed and maintaining form - not quite all out. Good first interval workout of the cycle.
Wednesday, July 30th:
6:20pm, Treadmill, 1.5% incline. Nike Pegasus 29 USATF.
4mi easy treadmill (32:35) (8:09/mi)
Had originally planned on two short runs today at 4mi each but I was really run down this morning and decided to get an extra hour sleep instead. Accordingly, I took it very easy on the treadmill tonight, slowly progressing from 7.0-8.0mph. Felt much better after the run. It's been a stressful week at work with Gab on vacation all week and Robin out sick today, but there's only one more tough day of work to get through tomorrow before I get some extra down time.
Thursday, July 31st:
4:50am, 61 degrees, 86%, calm. Maple Ave out-and-back. Asics Kayano 19.
6mi easy (47:13) (7:53/mi)
Felt solid from the very first step today. Progressed from 8:24-7:35/mi. I am sure the cooler temps helped also. Now I just need to survive one long day of work!
Friday, August 1st:
5:45am, 67 degrees, 93%, calm. Moorestown. Asics Kayano 19.
8mi easy (1:01:12) (7:39/mi)
Conversational pace with Rosie and Ryan, with whom I had a nice discussion about Hansons' Training in preparation for his debut marathon at Philly. It's amazing to me how much easier "easy pace" feels when I have training partners to help make the time pass.
12:10pm, 81 degrees, 65%, 0-5mph. Neighborhood Loop. Mizuno Wave Rider 17.
3mi easy (23:58) (8:00/mi). Strides.
Very easy 2mi+ jog followed by 6x :20 fast strides. Just enough to prime the muscles, get in a good stretch afterward, prepare myself for tomorrow's workout.
Saturday, August 2nd:
7:15am, 66 degrees, 93%, 5-10mph. MRC - Maple Ave out-and-back - Stanwick Loop. Saucony Cortana 3.
13mi total (1:30: 48), including 11mi @ 6:48/avg (6:43-:56/mi)
Had Ryan to keep me company for the first 8mi, which went relatively according to plan. As soon as he dropped off though, I started to feel the effort, mostly due to the humidity really settling in and wrecking havoc with my body temperature. I was still able to sustain the same pace for the final 4mi of the moderate segment, but my perceived effort definitely increased. Still, today was a good sign that I am on the right track with my endurance. Next week's marathon pace tempo will be an even better indicator.
Sunday, August 3rd:
6:00am, 65 degrees, 95%, 0-5mph. Mike's House - Cinnaminson route. Asics Kayano 19.
7mi easy, as 3:00 Kenyan shuffle, 4x strides, 6.6mi (49:19) (7:29/mi)
Had Mike and Tom to keep me company in the rain this morning, which actually felt nice and kept an otherwise humid morning feeling reasonably comfortable. Had a nice discussion with Tom about the benefits of racing a HM versus using a HM as a "dress rehearsal" for the marathon - some nice running philosophy, back-and-forth style. The good news is, I felt pretty good today after yesterday's long session, so no matter what I eventually decide to do at the Distance Run, I know that everything as planned up to this point seems to be working. :)
Weekly Total: 56 miles
So far, so good. Next week is the first week with 3 sessions (SPEED, MP TEMPO, LONG) so we'll see how my body adapts to the new stimulus.
Monday, July 21, 2014
Philly Marathon Training, Week 1
Monday, July 21st:
6:00am, 66 degrees, 79%, calm. Maple Shade Route (S). Asics Kayano 19.
5mi easy (40:29) (8:06/mi)
IT band symptoms are practically gone, but I am still trying to find the right stride/mechanics. I am not sure if it's because I haven't been consistently running these past few weeks, or because of the injury issues I am getting over, but I am still not feeling 100% fluid during my runs. At least the last mile felt pretty loose.
10:30am, 74 degrees, 66%, 0-5mph. Chapel - CH Blvd loop. Nike Pegasus 29 USATF.
4.5mi easy (36:10) (8:02/mi)
Much, much smoother than this morning. More relaxed and loose. Piriformis was tight before and after the run, gingerly rolled over a lacrosse ball to help loosen it up. Solid day one of training.
Tuesday, July 22nd:
6:00/6:50pm, 86 degrees, 48%, 10mph. Neighborhood Loop. Asics Kayano 19.
2mi+ very easy warmup before workout, 2mi+ very easy cooldown after workout
6:20pm, Treadmill, 1.0% incline. Adidas Adios Boost.
4mi continuous fartlek as 5x (1:00ea at 7/8/9/10/11mph), 1x (1:00ea 7/8mph).
I have done this workout once before but I really think this is my new favorite workout. It's fantastic on so many levels because there are many great qualities embedded in it. You can think of it as a 25:00 moderate tempo at 6:40/mi pace. You can think of it as 5x 1/2mi at 3:00ea with 2:00 1/4mi jogs. The fastest 15:00 of the run averages threshold pace (6:00/mi), the fastest 10:00 of the run averages 10K pace (5:43/mi), and the fastest 5:00 of the run averages 5K pace (5:27/mi). Because the average pace of the total run is still in the moderate range, you don't really get aerobically tired as the workout progresses - I can just as well imagine doing 10 sets of each pace for 50:00 of total running. Such a workout is great in a base phase, or as an extra day of lighter quality during a specific phase, or even as the last few miles of a longer run during marathon training (e.g., 10-12mi easy followed by 25:00 fartlek). Faster runners can use faster paces (e.g., 8/9/10/11/12mph), or slower runners can use slower paces (7/8/9/10mph). If your corresponding paces are "in-between" rounded mph marks, you can increase the incline to modify the "feel" of the workout. It almost has limitless potential!
Wednesday, July 23rd:
Rest.
Thursday, July 24th:
5:00am, 72 degrees, 76%, 5-10mph. Maple Shade (S) - Neighborhood. Asics Kayano 19.
6mi easy (48:38) (8:07/mi). Strides.
Comfortable pace this morning. Felt myself gathering momentum as the run progressed, covering the last 3 mile in 7:56-7:41/mi. Felt good the whole way.
Friday, July 25th:
5:45am, 66 degrees, 63%, 10-20mph. North Wildwood. Asics Kayano 19.
5mi easy (40:05) (8:01/mi)
Headwind out, tailwind back. Progressed from 8:35-7:35/mi. Solid the whole way.
12:15pm, 75 degrees, 61%, 5-15mph. North Wildwood. Asics Kayano 19.
4mi easy (30:23) (7:36/mi)
Nice conditions this afternoon. The winds were swirling a little more than this morning, but I was cruising the whole way. Last 1/4mi was around 7:00/mi pace.
Saturday, July 26th:
5:50am, 64 degrees, 82%, 0-10mph. North Wildwood - Stone Harbor, out-and-back. Asics Kayano 19.
12 miles total (1:24:09), including 10mi moderate 6:50/avg (6:44-:57)
Absolutely rocked my first long run of the cycle. Had a slight tailwind on the way out and a rough gusty patch over the bridge on the way back but overall I was very relaxed and controlled the entire time. Had to hold myself back from naturally running sub-6:40s for some of the middle miles. Also practiced taking in some Gatorade around miles 3.75/8.25/10.0. Had a lot of running in me today.
Sunday, July 27th:
6:30am, 73 degrees, 87%, 0-5mph. Moorestown. Asics Kayano 19.
7.5mi easy (57:49) (7:43/mi)
Conversational pace run with Rosie. Very humid air this morning, the pace actually felt even slower than it was. Ran into Larry afterward in the MRC parking lot, which was nice. Great cap to a satisfying first week.
Weekly Total: 52 miles
What a difference a week makes. Now that I am finally symptom-free, I feel stronger than ever. Both Tuesday's and Saturday's sessions went according to plan, and all of my easy/recovery runs felt very comfortable. Looking forward to my first track session on either Tuesday/Wednesday.
6:00am, 66 degrees, 79%, calm. Maple Shade Route (S). Asics Kayano 19.
5mi easy (40:29) (8:06/mi)
IT band symptoms are practically gone, but I am still trying to find the right stride/mechanics. I am not sure if it's because I haven't been consistently running these past few weeks, or because of the injury issues I am getting over, but I am still not feeling 100% fluid during my runs. At least the last mile felt pretty loose.
10:30am, 74 degrees, 66%, 0-5mph. Chapel - CH Blvd loop. Nike Pegasus 29 USATF.
4.5mi easy (36:10) (8:02/mi)
Much, much smoother than this morning. More relaxed and loose. Piriformis was tight before and after the run, gingerly rolled over a lacrosse ball to help loosen it up. Solid day one of training.
Tuesday, July 22nd:
6:00/6:50pm, 86 degrees, 48%, 10mph. Neighborhood Loop. Asics Kayano 19.
2mi+ very easy warmup before workout, 2mi+ very easy cooldown after workout
6:20pm, Treadmill, 1.0% incline. Adidas Adios Boost.
4mi continuous fartlek as 5x (1:00ea at 7/8/9/10/11mph), 1x (1:00ea 7/8mph).
I have done this workout once before but I really think this is my new favorite workout. It's fantastic on so many levels because there are many great qualities embedded in it. You can think of it as a 25:00 moderate tempo at 6:40/mi pace. You can think of it as 5x 1/2mi at 3:00ea with 2:00 1/4mi jogs. The fastest 15:00 of the run averages threshold pace (6:00/mi), the fastest 10:00 of the run averages 10K pace (5:43/mi), and the fastest 5:00 of the run averages 5K pace (5:27/mi). Because the average pace of the total run is still in the moderate range, you don't really get aerobically tired as the workout progresses - I can just as well imagine doing 10 sets of each pace for 50:00 of total running. Such a workout is great in a base phase, or as an extra day of lighter quality during a specific phase, or even as the last few miles of a longer run during marathon training (e.g., 10-12mi easy followed by 25:00 fartlek). Faster runners can use faster paces (e.g., 8/9/10/11/12mph), or slower runners can use slower paces (7/8/9/10mph). If your corresponding paces are "in-between" rounded mph marks, you can increase the incline to modify the "feel" of the workout. It almost has limitless potential!
Wednesday, July 23rd:
Rest.
Thursday, July 24th:
5:00am, 72 degrees, 76%, 5-10mph. Maple Shade (S) - Neighborhood. Asics Kayano 19.
6mi easy (48:38) (8:07/mi). Strides.
Comfortable pace this morning. Felt myself gathering momentum as the run progressed, covering the last 3 mile in 7:56-7:41/mi. Felt good the whole way.
Friday, July 25th:
5:45am, 66 degrees, 63%, 10-20mph. North Wildwood. Asics Kayano 19.
5mi easy (40:05) (8:01/mi)
Headwind out, tailwind back. Progressed from 8:35-7:35/mi. Solid the whole way.
12:15pm, 75 degrees, 61%, 5-15mph. North Wildwood. Asics Kayano 19.
4mi easy (30:23) (7:36/mi)
Nice conditions this afternoon. The winds were swirling a little more than this morning, but I was cruising the whole way. Last 1/4mi was around 7:00/mi pace.
Saturday, July 26th:
5:50am, 64 degrees, 82%, 0-10mph. North Wildwood - Stone Harbor, out-and-back. Asics Kayano 19.
12 miles total (1:24:09), including 10mi moderate 6:50/avg (6:44-:57)
Absolutely rocked my first long run of the cycle. Had a slight tailwind on the way out and a rough gusty patch over the bridge on the way back but overall I was very relaxed and controlled the entire time. Had to hold myself back from naturally running sub-6:40s for some of the middle miles. Also practiced taking in some Gatorade around miles 3.75/8.25/10.0. Had a lot of running in me today.
Sunday, July 27th:
6:30am, 73 degrees, 87%, 0-5mph. Moorestown. Asics Kayano 19.
7.5mi easy (57:49) (7:43/mi)
Conversational pace run with Rosie. Very humid air this morning, the pace actually felt even slower than it was. Ran into Larry afterward in the MRC parking lot, which was nice. Great cap to a satisfying first week.
Weekly Total: 52 miles
What a difference a week makes. Now that I am finally symptom-free, I feel stronger than ever. Both Tuesday's and Saturday's sessions went according to plan, and all of my easy/recovery runs felt very comfortable. Looking forward to my first track session on either Tuesday/Wednesday.
Tuesday, July 15, 2014
Summer 2014 Base Training, Week 11
Monday, July 14th:
Rest. Did a couple sets one-legged leg lifts, monster walks, and clamshells with elastic bands. Also focused on stretching hamstrings and quads.
Tuesday, July 15th:
7:30pm, Treadmill, 1.0% incline. Asics Kayano 19.
1mi easy (8:24)
Progressed from 7.0-7.3mph, increasing speed every 1/4mi. No symptoms during the run. Did my first test drive in a new pair of shoes, which felt great. Did the same series of band therapy exercises as yesterday, but spent a lot of time post-run focusing on hamstring and quad stretches. Also did some balance exercises on each leg. I really feel the difference after stretching my hamstrings well. I am going to commit to making stretching much more routine with my regular training. Let's see how I feel when I wake up tomorrow.
Wednesday, July 16th:
7:00pm, 76 degrees, 48%, 5-10mph. Neighborhood. Asics Kayano 19.
3mi total (23:26) with break after 1mi and 2.5mi to stretch
I think I am making progress with the knee, but it's hard to tell. The more I warm up and stretch, the better it feels while running, but after cooling down the tightness starts to come back. I'll keep taking it day by day and hope that it eventually clears up.
Thursday, July 17th:
6:00pm, 81 degrees, 30%, 10-15mph. 2x Neighborhood Loop. Asics Kayano 19.
4mi easy (31:05) (7:46/mi)
Barely felt any symptoms tonight. Fell into a more POSE stride, which felt more natural with freer range of motion than before. Overall felt a little rusty from not consistently running for a few days, but glad I could get 4 miles in pain-free. Still doing lots of stretching/band exercises.
Friday, July 18th:
4:45am, 60 degrees, 80%, calm. Maple Shade Loop (S). Asics Kayano 19.
5mi easy (41:35) (8:19/mi)
Best I have felt yet. The slightly slower pace felt a little more natural - I think I might go back to slowing my easy runs down to the 8:00-8:30/mi range and think of them more as maintenance runs. Soon I will be introducing very formal workouts - I need to make sure I stay healthy by remaining low-key on the easy runs. Plus, this morning's run was very enjoyable. I am more likely to run consistently when I keep things enjoyable, than I am to when I feel the need to always train "hard." If I sacrifice a few minutes off my marathon time because of it, so be it. I would rather get to the starting line healthy in 2:50 shape than injured at 2:45 shape, if that makes sense.
3:15pm, 81 degrees, 30%, 0-5mph. Big Neighborhood Loop. Mizuno Wave Rider 17.
3mi easy (24:40) (8:13/mi)
Not quite as comfortable as this morning, but non-symptomatic nonetheless. Still getting my legs back under me, but I am much more confident than I was a couple days ago about moving past this knee trouble once and for all.
Saturday, July 19th:
6:00am, 66 degrees, 77%, calm. Moorestown. Asics Kayano 19.
7.5mi total: 2:00 jog, 4x strides, 7mi easy-medium (51:40) (7:23/mi)
Ran with the group this morning, but it turns out the group easy pace was faster than that to which I am accustomed. I peeled off after 5mi@7:15/mi and the slowed down some the last 2mi@7:40/mi. Felt the IT Band/knee a little bit toward the end and immediately after the run, but got some good stretching and band work in as soon as I got home so I think I managed to keep things at bay.
7:30pm, Treadmill, 1.0-2.0% incline. Asics Kayano 19.
2mi very easy (17:27) (8:44/mi)
Progressed from 6.0-7.5mph. Ran tall, level shoulders, upright jaw, everything relaxed. Focused on maintaining hip level on footstrike, and letting my stride go through the cycle as efficiently and relaxed as possible. Felt great tonight.
Sunday, July 20th:
7:30am, 69 degrees, 75%, 5-10mph. Big Tavistock Loop. Asics Kayano 19.
5mi easy (38:50) (7:46/mi)
Same as last night. Ran tall, level shoulders, upright jaw, everything relaxed. I could have sworn I was running 8:15-:30/mi pace, so imagine my surprise when I finished and checked my splits. And on a rolling course nonetheless. Also saw Holli for a quick 20 minute session afterward, which really loosened up my IT band and piriformis. I may finally be on the tail-end of this frustrating two week pattern.
Weekly Total: 30.5 miles
I certainly didn't envision the last three weeks unfolding the way they did, but I am happy that I now seem to be right and healthy just in time for the start of the marathon cycle. This little hiccup has also forced me to practice better habits, like slowing down easy runs, stretching, doing strengthening exercises, and practicing better running form. Now the challenging part - keeping it all together while getting fit. :)
Rest. Did a couple sets one-legged leg lifts, monster walks, and clamshells with elastic bands. Also focused on stretching hamstrings and quads.
Tuesday, July 15th:
7:30pm, Treadmill, 1.0% incline. Asics Kayano 19.
1mi easy (8:24)
Progressed from 7.0-7.3mph, increasing speed every 1/4mi. No symptoms during the run. Did my first test drive in a new pair of shoes, which felt great. Did the same series of band therapy exercises as yesterday, but spent a lot of time post-run focusing on hamstring and quad stretches. Also did some balance exercises on each leg. I really feel the difference after stretching my hamstrings well. I am going to commit to making stretching much more routine with my regular training. Let's see how I feel when I wake up tomorrow.
Wednesday, July 16th:
7:00pm, 76 degrees, 48%, 5-10mph. Neighborhood. Asics Kayano 19.
3mi total (23:26) with break after 1mi and 2.5mi to stretch
I think I am making progress with the knee, but it's hard to tell. The more I warm up and stretch, the better it feels while running, but after cooling down the tightness starts to come back. I'll keep taking it day by day and hope that it eventually clears up.
Thursday, July 17th:
6:00pm, 81 degrees, 30%, 10-15mph. 2x Neighborhood Loop. Asics Kayano 19.
4mi easy (31:05) (7:46/mi)
Barely felt any symptoms tonight. Fell into a more POSE stride, which felt more natural with freer range of motion than before. Overall felt a little rusty from not consistently running for a few days, but glad I could get 4 miles in pain-free. Still doing lots of stretching/band exercises.
Friday, July 18th:
4:45am, 60 degrees, 80%, calm. Maple Shade Loop (S). Asics Kayano 19.
5mi easy (41:35) (8:19/mi)
Best I have felt yet. The slightly slower pace felt a little more natural - I think I might go back to slowing my easy runs down to the 8:00-8:30/mi range and think of them more as maintenance runs. Soon I will be introducing very formal workouts - I need to make sure I stay healthy by remaining low-key on the easy runs. Plus, this morning's run was very enjoyable. I am more likely to run consistently when I keep things enjoyable, than I am to when I feel the need to always train "hard." If I sacrifice a few minutes off my marathon time because of it, so be it. I would rather get to the starting line healthy in 2:50 shape than injured at 2:45 shape, if that makes sense.
3:15pm, 81 degrees, 30%, 0-5mph. Big Neighborhood Loop. Mizuno Wave Rider 17.
3mi easy (24:40) (8:13/mi)
Not quite as comfortable as this morning, but non-symptomatic nonetheless. Still getting my legs back under me, but I am much more confident than I was a couple days ago about moving past this knee trouble once and for all.
Saturday, July 19th:
6:00am, 66 degrees, 77%, calm. Moorestown. Asics Kayano 19.
7.5mi total: 2:00 jog, 4x strides, 7mi easy-medium (51:40) (7:23/mi)
Ran with the group this morning, but it turns out the group easy pace was faster than that to which I am accustomed. I peeled off after 5mi@7:15/mi and the slowed down some the last 2mi@7:40/mi. Felt the IT Band/knee a little bit toward the end and immediately after the run, but got some good stretching and band work in as soon as I got home so I think I managed to keep things at bay.
7:30pm, Treadmill, 1.0-2.0% incline. Asics Kayano 19.
2mi very easy (17:27) (8:44/mi)
Progressed from 6.0-7.5mph. Ran tall, level shoulders, upright jaw, everything relaxed. Focused on maintaining hip level on footstrike, and letting my stride go through the cycle as efficiently and relaxed as possible. Felt great tonight.
Sunday, July 20th:
7:30am, 69 degrees, 75%, 5-10mph. Big Tavistock Loop. Asics Kayano 19.
5mi easy (38:50) (7:46/mi)
Same as last night. Ran tall, level shoulders, upright jaw, everything relaxed. I could have sworn I was running 8:15-:30/mi pace, so imagine my surprise when I finished and checked my splits. And on a rolling course nonetheless. Also saw Holli for a quick 20 minute session afterward, which really loosened up my IT band and piriformis. I may finally be on the tail-end of this frustrating two week pattern.
Weekly Total: 30.5 miles
I certainly didn't envision the last three weeks unfolding the way they did, but I am happy that I now seem to be right and healthy just in time for the start of the marathon cycle. This little hiccup has also forced me to practice better habits, like slowing down easy runs, stretching, doing strengthening exercises, and practicing better running form. Now the challenging part - keeping it all together while getting fit. :)
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