Sunday Oct 19, 2.3 Miles, 249′ 19m15s
Standard neighborhood shakeout type run, Monday’s are typically a hectic workday, which seems to gel pretty well for my lightest planned running day for the week.
Tuesday Oct 20, 9.7 Miles 315′ 1h3m
Started at Jay’s house, and “jogged” (~7:30pace) The 1.7 miles to Emman’s Road, our standardized tempo-stomping ground. We both stopped the watch to reset the metrics and crank out 8 miles @6:20 pace with a slight negative split in the last 3k. Generally it’s been feeling pretty good to open up my legs and see what they can do on a flat road course, although admittedly the sensation of a consistent grinding tempo run is still a little bit foreign to me.
Wed Oct 21, 9 Miles 466′ 1h9m
Left my apartment to drive the 2 miles into Flanders mostly to avoid running on bad roads during rush hour, although eliminating the ~250′ climb from the main road back up to my apartment was a nice bonus. Should have brought my camera with me, as the sunset on the ridge overlooking town was spectacular, I need to make a mental note that when running during golden hour it doesn’t matter if I’m on the roads, I should be bringing a camera… Overall the legs felt pretty solid after Tuesday’s tempo effort, even if they were a little bit heavy.
Thurs Oct 22, 4.5 Miles 571′ 40m3s
Standard HH 3.5 mile route with 5x repeats on the first half of the first hill. Coached Donde through my typical hill-repeat routine, which is primarily a strength building exercise with each repeat ending at LT effort, and a super-easy recovery jog back down the hill.
PM Run #2, 5 Miles, 413′ 40m15s
Standardized broken-shin loop with Smitty, relatively uneven pace as the legs wanted to go a bit harder than I had planned, forcing me to put the brakes on every mile, mile and a half to keep things from getting out of hand.
Fri Oct 23, 4 Miles, 741′ 39m58s
Easy Allamuchy loop with an overlook tag. The weather was just simply too stunning to keep myself relegated to the roads for another day. Unfortunately trail runs don’t seem to have a solid way to fit into my marathon training, and I’ve definitely been missing the mountains.
Sat Oct 24, 15 Miles, 456′ 1h50m
An overnight update of my iOs seemed to deactivate my alarm causing me to midd my scheduled run with Jay and Jeff, so in lieu of training partners I decided to throw in another workout. 3 Miles warmup in the 7:30 range followed by 10 miles under 7, and a 2 mile shakeout/cooldown. Admittedly I was a little disappointed about the splits during the 10 mile tempo, which definitely show how much pop the 8 miler and hill repeats took out of my legs.
Sunday Oct 25, 2.4 Miles, 236′ 21m56s
Super-easy shakeout run
PM HashOween 6.3 miles 558′ 2h53m
Nothing like crawling through sewer pipes, wading through rivers, getting lost in cemetery’s, and having couple of wood-beers to wrap up your week… Dave and Gene officially lay the worst hashes every (and seem very proud of it)
Totals: 58.6 Miles, 4006′ 9h37m
Overall a pretty good week. I’ve been concentrating on working out more, and “running” less as I get tuned up for the Phila Marathon on the 22d. Coming off of MoMa I have a lot of confidence in my long-legs, and general ability to grit things out when it gets tough, but having not run a marathon since 2011 I’ve certainly been feeling a lot of internal and external pressure to put up a reasonably good time at a distance that’s so easily comparable across the field. The concept of running consistently hard splits, with nary a downhill for recovery still feels somewhat foreign to me, but looking across training logs I’ve been seeing my tempo runs get progressively faster, often with slightly lower HR’s associated as well, which keeps me optimistic that I’ll be able to deliver a solid performance come race day.