Time of day 6:00 PM
Distance 4.00 mi
Shoe Air Pegasus (NP27)
Comments Shakeout
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Saturday, September 11, 2010
Friday, September 10, 2010
Fri September 10th - Aerobic Capacity Intervals - 9.97mi
Time of day 9:00 AM
Distance 9.97 mi
Duration 1:06:30 @ 6:40 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill River Loop
Comments Didnt get to sleep until around 2 am, woke up at 830 and had to force myself out the door. Was planning on 12 but was too tired. Managed to get 10 miles with 5 x 3 min intervals with 3 min active recovery jogs. Felt really smooth on the intervals somehow. checked 400 splits for the first half at 78-80 secs, by the last couple sets was coming through in 74-75. Just happy to get this one out of the way. Rest tomorrow
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Distance 9.97 mi
Duration 1:06:30 @ 6:40 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill River Loop
Comments Didnt get to sleep until around 2 am, woke up at 830 and had to force myself out the door. Was planning on 12 but was too tired. Managed to get 10 miles with 5 x 3 min intervals with 3 min active recovery jogs. Felt really smooth on the intervals somehow. checked 400 splits for the first half at 78-80 secs, by the last couple sets was coming through in 74-75. Just happy to get this one out of the way. Rest tomorrow
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Thursday, September 9, 2010
Thu September 9th - Easy Run - 8.64mi
Time of day 8:00 AM
Distance 8.64 mi
Shoe Air Pegasus (NP27)
Route Strawberry Mansion Trail
Comments Shorter day, needed an easy hours worth of running to shakeout yesterdays bullshit. Legs are beat from new workouts.
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Distance 8.64 mi
Shoe Air Pegasus (NP27)
Route Strawberry Mansion Trail
Comments Shorter day, needed an easy hours worth of running to shakeout yesterdays bullshit. Legs are beat from new workouts.
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Wednesday, September 8, 2010
Wed September 8th - Tempo Run - 12.01mi
Time of day 8:00 AM
Distance 12.01 mi
Shoe Air Pegasus (NP27)
Route Schuylkill River-Banks
WUCD Shoe Air Pegasus (NP27)
Comments 3 x 10 min tempos in the middle (3 min rest), around 5:40 average. Felt harder than should have in trainers. Strong wind coming back. Small pain behind left knee. Not feeling to great today overall, need to eat something before running for now on in workouts.
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Distance 12.01 mi
Shoe Air Pegasus (NP27)
Route Schuylkill River-Banks
WUCD Shoe Air Pegasus (NP27)
Comments 3 x 10 min tempos in the middle (3 min rest), around 5:40 average. Felt harder than should have in trainers. Strong wind coming back. Small pain behind left knee. Not feeling to great today overall, need to eat something before running for now on in workouts.
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Tuesday, September 7, 2010
Tue September 7th - Easy Run - 9.97mi
Time of day 8:30 AM
Distance 9.97 mi
Duration 1:10:00 @ 7:01 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill River Loop
Comments Easy run, tired
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Distance 9.97 mi
Duration 1:10:00 @ 7:01 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill River Loop
Comments Easy run, tired
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Monday, September 6, 2010
Mon September 6th - Aerobic Capacity Intervals - 11mi
Time of day 8:00 AM
Distance 5.00 mi
Duration 35:00 @ 7:00 min/mi
Shoe Fastwitch Speed 2 (T3)
WUCD Shoe Fastwitch Speed 2 (T3)
Distance WU/CD 6.00 mi
Comments Decided to try and get a workout done at Temple's track this morning after last weeks lack of luck at Franklin Field. Got there around 8 am and of course every lane was packed with 250lb walkers to create a nice obstacle course for my workout. There was also the confused schizophrenic homeless guy yelling at everyone as he walked between lane one and two, specifically at me to give him a cigarette. Thats Philadelphia for you.
4 mile warmup, Workout for today 4 x 200, 2 x 400, 1 x 800, 2 x 400, 4 x 200 (equal active recovery to each item), 2 mile cool down.
36, 33, 33, 33
67, 68
2:21
68, 67
33, 34, 33, 32
Workout was fairly easy with such long recovery. The point is to get the legs moving at a good pace again. Ill start getting into longer tempos and interval work next week.
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Distance 5.00 mi
Duration 35:00 @ 7:00 min/mi
Shoe Fastwitch Speed 2 (T3)
WUCD Shoe Fastwitch Speed 2 (T3)
Distance WU/CD 6.00 mi
Comments Decided to try and get a workout done at Temple's track this morning after last weeks lack of luck at Franklin Field. Got there around 8 am and of course every lane was packed with 250lb walkers to create a nice obstacle course for my workout. There was also the confused schizophrenic homeless guy yelling at everyone as he walked between lane one and two, specifically at me to give him a cigarette. Thats Philadelphia for you.
4 mile warmup, Workout for today 4 x 200, 2 x 400, 1 x 800, 2 x 400, 4 x 200 (equal active recovery to each item), 2 mile cool down.
36, 33, 33, 33
67, 68
2:21
68, 67
33, 34, 33, 32
Workout was fairly easy with such long recovery. The point is to get the legs moving at a good pace again. Ill start getting into longer tempos and interval work next week.
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Sunday, September 5, 2010
Sun September 5th - Long Run - 15.83mi
Time of day 8:00 AM
Distance 15.83 mi
Duration 1:44:47 @ 6:37 min/mi
Shoe Air Pegasus (NP27)
Comments Cut the long run shorter this week. Getting bored by myself and knees are feeling beat, as most of my runs are on the pavement. Legs wanted to move faster today than my lungs would let them. opened up the last couple of miles to a harder pace.
To the guy with the waterbelt; stop trying to run with me. I passed you for a reason. Its not worth it to latch onto my tail and breath on my neck for the 45 secs you decide to race. All of these philly morning jogging warriors are vicious.
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Distance 15.83 mi
Duration 1:44:47 @ 6:37 min/mi
Shoe Air Pegasus (NP27)
Comments Cut the long run shorter this week. Getting bored by myself and knees are feeling beat, as most of my runs are on the pavement. Legs wanted to move faster today than my lungs would let them. opened up the last couple of miles to a harder pace.
To the guy with the waterbelt; stop trying to run with me. I passed you for a reason. Its not worth it to latch onto my tail and breath on my neck for the 45 secs you decide to race. All of these philly morning jogging warriors are vicious.
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