Days 1-4:
After a nice day of rest, I was ready to get back at it on Friday morning. Rich had met me up at my place in Holmdel, and we went for an easy 75-minutes through the Nature Trails. It was one of the first runs that I began to feel the change in weather. Autumn is on its way, and it can not come a second too soon. Rich and I took the run fairly easy, discussing what the weekend plans were – a workout consisting of 2k repeats and a solid long run of 2:20-2:30.
On Saturday morning I headed over to RBR around 8AM solo, and did a 20-minute warm-up around the nearby parks. The planned workout for the day was 2k, 1k, 500 x 3. The rest in between the intervals was 60-seconds, and 2-minutes in between each set. The idea was to run the 2k’s around 5:30 pace, the 1k’s around 5:20 pace, and the 500’s in around 5:00 minute pace – nothing too difficult, but the rest was the key to the workout.
The workout went as follows:
First Set: 2k: 6:41(5:24 for mile), 1K: 3:18, 500m: 1:30
Second Set: 2k: 6:37 (5:20 for mile), 1k: 3:15, 500m: 1:30
Third Set: 2k 6:30 (5:15 for mile), 1k 3:10, 500m:1:28
Over all the workout went really well. I couldn’t really get into a groove, but I was still able to hit well under the marks Rich had set out. The pace wasn’t anything crazy, but like I said earlier, the rest, or lack of rest, is really what made the workout. After a long cool down with the old man, I actually headed out later Saturday afternoon with Rich down at Shark River park to get in an extra 5-miles on the day.
As for Sunday, I knew the start of the run was going to be somewhat pedestrian since I got in around 18 the day before. Since I haven’t gotten much over 2:20 for the long run this far, and the upcoming workout in Newport next Sunday, Rich had told me to go in between 2:20-:30, which essentially means 2:30. Pat and Pete met me at 8:30, and I had company for just about 2-hours of the run. I snagged my iPod for the last 30-minutes and finished up at 2:30, which I figured to be about 23 miles or so.
I wasn’t all too happy to see Monday for the obvious reasons, but I was really happy to be able to run in the cold this morning. I figured today would be a good day to recover from the past two days of 18 and 23, so I headed out to do a 12-mile road loop around Holmdel with a couple of hills in it – nothing too tough.
After the first couple of days of the 5th cycle, I am really satisfied with my build-up thus far. I feel a lot better at this point in my training this year as opposed to ‘08. I am able to handle a fairly significant increase in mileage this year, and more importantly, I am able to run quality workouts while still consistently getting in 100+ miles a week.
Total Mileage for the current cycle (4 Days): 65
Total Mileage for the build-up: 867
- Craig
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