Week 5 - Week of November 29th

WEEK 5 - All runs at John A. Phillips Park, unless otherwise noted.

Nov 29 - Progression Run. Ran 5 miles in 34:14 (6:50). Splits = 7:20, 7:11, 6:58, 6:38, 6:05.

Weather - 29/29/65%; WSW1; Sunny

Weight after run - 148

Shoes - Nike Zoom Elite4 (green)

Dec 1 - Nasty weather with rain and strong winds. Ran first mile as warm up before a hill workout of 6's & 7's. At around 0.75 mile, the power goes out! Most cardio equipment is inop, but two treadmills work. Continued to finish warm up, then began random hill workout because the interval treadmills had no power. At around 0.75 mile, I was warned that another power surge can cause injury! Ugh! Finished that mile, then drove to Sayreville Retro Fitness. Total at Marlboro Retro Fitness = 2.0 miles in 17:00 (8:29 pace)

Sayreville Retro Fitness - Random Hill Workout - 4 miles random hills at 7:30 pace, then 4 miles flat at increasing speeds - 8 miles in 56:14 with last mile in 6:00. Total both gyms = 10 miles.

Weather - Indoors
Weight after run - 146

Shoes - Nike Zoom Skylon (orange)

Dec 3 - Hard Progression Run. Ran 5 miles in 32:43 (6:32 p/mi). Splits = 6:46, 6:40, 6:36, 6:29, 6:08.
Weather - 31/25/59%; NW6

Weight after run - 148

Shoes - Nike Zoom Elite4 (green)

TOTAL WEEK 5 = 19.01 miles