Time of day 7:00 PM
Distance 4.00 mi
Shoe Air Pegasus (NP27)
Comments Easy shakeout to hit 80 for the week
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Saturday, September 4, 2010
Friday, September 3, 2010
Fri September 3rd - Easy Run - 12.65mi
Time of day 8:00 AM
Distance 12.65 mi
Shoe Air Pegasus (NP27)
Route Dowtown-Strawberry Mansion
Comments This route I mapped out yesterday is shorter but had to add on to find a way to navigate around the 5 mile long train that blocked the trail onto the schuylkill banks. Added almost an extra mile to the mapped route. Probably a bad idea to do trail running today after yesterdays hills, was feeling sore. Didnt time this run but felt like I was moving fast pretty easily.
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Distance 12.65 mi
Shoe Air Pegasus (NP27)
Route Dowtown-Strawberry Mansion
Comments This route I mapped out yesterday is shorter but had to add on to find a way to navigate around the 5 mile long train that blocked the trail onto the schuylkill banks. Added almost an extra mile to the mapped route. Probably a bad idea to do trail running today after yesterdays hills, was feeling sore. Didnt time this run but felt like I was moving fast pretty easily.
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Thursday, September 2, 2010
Thu September 2nd - Hill Run - 11mi
Time of day 8:30 AM
Distance 11.00 mi
Shoe Air Pegasus (NP27)
Comments True kenyan workout. Warmed up to Lemon Hill off of Kelly Drive. Ran up to the top and back down fro one hour at an easy pace. Started being really hard around 45 mins. Cooldown back to apartment.
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Distance 11.00 mi
Shoe Air Pegasus (NP27)
Comments True kenyan workout. Warmed up to Lemon Hill off of Kelly Drive. Ran up to the top and back down fro one hour at an easy pace. Started being really hard around 45 mins. Cooldown back to apartment.
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Wednesday, September 1, 2010
Wed September 1st - Easy Run - 11.3mi
Time of day 8:00 AM
Distance 11.30 mi
Duration 1:18:00 @ 6:54 min/mi
Shoe Air Pegasus (NP27)
Comments Schuylkill river trail + some wandering in Fairmount park. ALmost didnt make it out this morning. Started feeling good after a ouple miles.
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Distance 11.30 mi
Duration 1:18:00 @ 6:54 min/mi
Shoe Air Pegasus (NP27)
Comments Schuylkill river trail + some wandering in Fairmount park. ALmost didnt make it out this morning. Started feeling good after a ouple miles.
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Tuesday, August 31, 2010
Tue August 31st - Easy Run - 11.92mi
Time of day 8:00 AM
Distance 11.92 mi
Duration 1:24:00 @ 7:02 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill-Downtown
Comments Trying to run comfortably, getting tired running out of downtown on the hill. Started getting warm towards the tail end.
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Distance 11.92 mi
Duration 1:24:00 @ 7:02 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill-Downtown
Comments Trying to run comfortably, getting tired running out of downtown on the hill. Started getting warm towards the tail end.
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Monday, August 30, 2010
Mon August 30th - Aerobic Capacity Intervals - 11mi
Time of day 8:00 AM
Distance 11.00 mi
Shoe Fastwitch Speed 2 (T3)
Comments Ran over to Franklin field to try and get a workout in on the track. Gates were locked up and nobody was letting me in. SO instead I ran another 2 miles until I reached a good stretch on Kelly Drive to do some 400m repeats. Total warm-up was around 5 miles. Workout was 10x 400 with 400m active jog. Just trying to get a faster pace feeling comfortable for racing in October-November.
Splits: 71, 74, 69, 69, 71, 71, 73, 72, 71, 69
Active recovery, continuous jog. Pace felt surprisingly smooth, but form was starting to tighten up in the last 100m of each split. Need to focus more on relaxing. Cool down with an easy mile back to my apartment.
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Distance 11.00 mi
Shoe Fastwitch Speed 2 (T3)
Comments Ran over to Franklin field to try and get a workout in on the track. Gates were locked up and nobody was letting me in. SO instead I ran another 2 miles until I reached a good stretch on Kelly Drive to do some 400m repeats. Total warm-up was around 5 miles. Workout was 10x 400 with 400m active jog. Just trying to get a faster pace feeling comfortable for racing in October-November.
Splits: 71, 74, 69, 69, 71, 71, 73, 72, 71, 69
Active recovery, continuous jog. Pace felt surprisingly smooth, but form was starting to tighten up in the last 100m of each split. Need to focus more on relaxing. Cool down with an easy mile back to my apartment.
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Sunday, August 29, 2010
Sun August 29th - Long Run - 18.31mi
Time of day 8:30 AM
Distance 18.31 mi
Duration 2:01:30 @ 6:38 min/mi
Shoe Air Pegasus (NP27)
Route Art Museum--Wissahickon
Comments WOke up around 8, jogged down to Lloyd hall. I waited around for a few minutes to see if anybody familiar was running by to see if I could jump into a small group for this long run. Nobody showed up so, I decided just to get on with it. wasnt sure how far I was going to go, but knew 2 hours would do just fine. ran easy out for one hour from my apartment into the wissahickon trails. Turned back and came down the West side of the Shkuykill River. Picked up the last 30 minutes or so. Felt great between 1hour and 1.5 hour. started to feel heavy the last little bit. Need to start taking water and energy gels during run to prepare for longer races. Otherwise felt pretty good. The route was mostly flat and pavement, so the pace was easy to hold.
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Distance 18.31 mi
Duration 2:01:30 @ 6:38 min/mi
Shoe Air Pegasus (NP27)
Route Art Museum--Wissahickon
Comments WOke up around 8, jogged down to Lloyd hall. I waited around for a few minutes to see if anybody familiar was running by to see if I could jump into a small group for this long run. Nobody showed up so, I decided just to get on with it. wasnt sure how far I was going to go, but knew 2 hours would do just fine. ran easy out for one hour from my apartment into the wissahickon trails. Turned back and came down the West side of the Shkuykill River. Picked up the last 30 minutes or so. Felt great between 1hour and 1.5 hour. started to feel heavy the last little bit. Need to start taking water and energy gels during run to prepare for longer races. Otherwise felt pretty good. The route was mostly flat and pavement, so the pace was easy to hold.
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