Of Mice and Marathons

Forbidden Dr. to Schuykill River Trail via Wiss Bike Trail - 16.5 miles, averaged 7:45

Did 5 miles of AT tempo on the way back after 10.5 miles or so. ~6:28 average according to markers and ~6:38 according to the Garmin with the tree cover tax. Slowest long run in quite some time. I was still several seconds over 8 minute guy before the tempo down Forbidden Drive. Just no energy. Mild cold coming on the last two days, and I HOPE that is the problem.I ended up walking a bit.

They apparently close Martin Luther King Drive from Falls Bridge to traffic on the weekends. It was lovely. I ran part of the Philly RnR course (Falls Bridge is ~mile 9 and you get a nice little downhill going into the final 5k) before turning around.

AM: Neighborhood loop - 6 miles, averaged 8:29. Feeling much better. Dehydration no doubt.

PM: Wissahickon Valley Park Trails + Neighborhood - 7.25 miles averaged 8:39. Really enjoyed running along the river but from well above it.

AM: Wissahickon Valley Trail (upper trail to Valley Green) - 6 miles, averaged 9:20

PM: Neighborhood - 6 miles, averaged 8:13. Did some strides and then 8x hill blasts. Met Megan at the fitness center and did a little over 20 minutes of weights.

AM: Forbidden Drive - 9 miles, averaged 7:23.

Plan was to do 5-6 x 1 mile with about a quarter mile recovery, but of course I blew it. Need to scope out another place to do repeats until the leaves fall because the trees mess with the pace too much and it throws me.

5:50, 6:05, 6:04, 6:21, 6:43 (for .54)

Too fast to start but I was right at 5:57-6:00 until I got to a clearing and hit 5:49/5:50. The 4th rep had a slight hill but not that much of one. The 5th rep had a short hill and I pulled it because it was just stupid to grind it out.

Did the mature thing, which was to start swearing loudly. Went and sat in the creek to cool off and walked about 2.5 miles home.

PM: Treadmill - 6.5 miles in a bit over 50 minutes

AM: Wissahickon Trails (lower Rex to the big rock) - 6.25 miles, averaged 9:10

PM: Treadmill - 6 miles in 46:24 (I think). Did some weights.

AM/Lunch: 7 miles total. Springside Track - 3 x 1600m ~5k-10k pace w/ 2 minutes walking rest

Warmed up 2.75 because it was quite humid. Did some strides and stretches because my legs have been tight (bad Jason hasn't been stretching and rolling).

5:33.6, 5:42.1, 5:45.6 (5:42 mile pace)

Short cool down of 1.25 miles

Not bad, but not great. Splits are way off consistent, but the effort was honest I think. I'll mark this as a success because it was supposed to be tomorrow, but I wouldn't have time for a shakeout run. I think these are my fastest miles in trainers (I didn't plan to do the workout until I passed the track). The first two are my fastest post-Boston miles. I need to run more mile repeats under 5:50 pace if I am to get faster. I need to run faster than I ever have even a few miles a a time (That's to my future self to read).

PM: Another short workout. Treadmill - 6.5 miles in 46:45 w/ 3-mile tempo @ ~6:10

Wyndmoor + Holy Sepulchre Cemetery - 7 miles, averaged 8:04