Week 5 update - Rolling along and getting into tempo

I'm finding that I'm not only committed, but borderline compulsive about keeping my training plan. Any slight imposition on my calendar, and I experience stress when trying to find a way to ensure I hit all the miles. So far I've stayed on track, but it will get tougher.

We've got Bon Jovi concert tix for Friday @ Soldier Field (how will I get to bed at a decent hour for the Sat run?), in-laws in town this weekend who will want to do things; and travel for work next week. Not to mention a business trip to Europe the week of Aug 21st, which will be a challenge.

Here's a quick update on this week's activities heading into tomorrow's workout:

Mon 7/18

I took Jim's (from CARA) advice and decided to try my tempo run on the track. It was still blazingly hot on Monday AM - even at 6:10 AM when I began the 3-mile warm-up. Since North Plainfield H.S. track is not open I had to drive down to Central Plainfield H.S.

First, I did three miles at about 8 min pace on a nearby bike trail I found down there, but it was all based on feel since the Polar Pod is shot. (Related note: I'm digging for the receipt to send back on warranty). Next, I sucked it up and hit the track...

My goal was to run tempo pace of 6:55-7:00 per mile for 16 laps. The seemed like a good lactic threshold pace for me with for my current fitness level. This makes the split target of about 1:43-1:45 per lap. I knocked out 11 laps right on pace like clockwork. Admittedly, it was a bit monotonous, and I felt the HR climb toward the later laps, but I was impressed with my consistency to hit pace.

The heat and the intensity of the workout were causing me some difficulty, but I was hanging in. After 11 laps, I did need to wipe away sweat and swig some Gatorade+Water. I quickly resumed and completed the last 5 laps at a pace even stronger than I expected.

I'm not going to list all the splits, but I did an average of 6:58 pace for 4 miles. My 400m split range was 1:37 to 1:46. HR range were in the mid 160's for the first 7 or 8 laps and climbed into the 170's for the second half.

I then completed my 9-mile run with an easy 2 miles at 8-min pace. Success!

Time: 1:08:23
Est Dist: 9
Avg Pace: 7:36 (middle 4 miles were at around 6:58 - 5 were at around 8)
Avg HR: 157 for the entire run

Tue 7/18 - 5-mile recovery

These runs aren't worth providing any detail. They are slow, steady and easy. Did my typical out and back in my land of 'burbia for a total of 44:42. Again, no distance monitor, but by sheer feel and past runs, it was about 5 even.

Time: 44:42
Est dist: 5
Est pace: 8:55
Avg HR: 136


WTD mileage: 14 - Mileage target for the week: 46

TOMORROW 6AM: 10-mile general aerobic
Goal pace will be around 7:45

Thurs: Rest - Fri: 5-mile recovery - Sat: 17 miles - Sun: REST

Good night and run onward, friends...