Time of day 7:30 AM
Distance 5.00 mi
Duration 35:00 @ 7:00 min/mi
Shoe Air Pegasus (NP27)
Comments Rest day
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Saturday, September 18, 2010
Friday, September 17, 2010
Fri September 17th - Easy Run - 8.64mi
Time of day 8:00 AM
Distance 8.64 mi
Duration 1:00:00 @ 6:56 min/mi
Shoe Air Pegasus (NP27)
Route Strawberry Mansion Trail
Comments Feeling tired this morning. Grad school is getting to me, hard to focus on my training. Although I did see some of the best runners in the world warming up this morning to get ready for tomorrows PDR.
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Distance 8.64 mi
Duration 1:00:00 @ 6:56 min/mi
Shoe Air Pegasus (NP27)
Route Strawberry Mansion Trail
Comments Feeling tired this morning. Grad school is getting to me, hard to focus on my training. Although I did see some of the best runners in the world warming up this morning to get ready for tomorrows PDR.
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Thursday, September 16, 2010
Thu September 16th - Steady State Run - 11.92mi
Time of day 6:00 PM
Distance 11.92 mi
Duration 1:17:45 @ 6:31 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill-Downtown
Comments Felt good to run at night again. Raining at the beginning of the run and got dark about 4 miles in. STarted off really easy through downtown until about the art museum. Rolled the east side of the river around 6 min miles closing last two under 6 on the uphill.
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Distance 11.92 mi
Duration 1:17:45 @ 6:31 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill-Downtown
Comments Felt good to run at night again. Raining at the beginning of the run and got dark about 4 miles in. STarted off really easy through downtown until about the art museum. Rolled the east side of the river around 6 min miles closing last two under 6 on the uphill.
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Wednesday, September 15, 2010
Wed September 15th - Tempo Run - 10mi
Time of day 8:30 AM
Distance 6.00 mi
Duration 34:04 @ 5:40 min/mi
Shoe Air Pegasus (NP27)
WUCD Shoe Air Pegasus (NP27)
Distance WU/CD 4.00 mi
Duration WU/CD 28:00 @ 7:00 min/mi
Comments Decided to get a tempo run in today after feeling horrible yesterday. Was still feeling sluggish but had to get some kind of decent effort in today. Ran 3 x 2 mile Tempo with 2 mins active recovery in between each. Was not feeling good during the first set. Just let the first mile happen at what ever pace was comfortable; came through in 5:55 feeling really heavy and came back with the same for 11:41. During the second set I decided not to look at my watch until 2 miles had passed because it was so depressing to look at my pedestrian mile splits, I was worried I might just give up. Somehow I hit 11:07 with an equal effort to the first set. Now that I was loosened up I decided it was okay to look at my watch again for the 3rd set. Came through the first mile in 5:45 feeling really easy, and came back in 5:30. These tempo runs would be a lot easier physically and mentally if I just ran consistent pacing. Anything between 5:35-5:40 in trainers should be a more than manageable tempo pace in trainers for my current fitness level. Too bad it took me three sets to get it right.
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Distance 6.00 mi
Duration 34:04 @ 5:40 min/mi
Shoe Air Pegasus (NP27)
WUCD Shoe Air Pegasus (NP27)
Distance WU/CD 4.00 mi
Duration WU/CD 28:00 @ 7:00 min/mi
Comments Decided to get a tempo run in today after feeling horrible yesterday. Was still feeling sluggish but had to get some kind of decent effort in today. Ran 3 x 2 mile Tempo with 2 mins active recovery in between each. Was not feeling good during the first set. Just let the first mile happen at what ever pace was comfortable; came through in 5:55 feeling really heavy and came back with the same for 11:41. During the second set I decided not to look at my watch until 2 miles had passed because it was so depressing to look at my pedestrian mile splits, I was worried I might just give up. Somehow I hit 11:07 with an equal effort to the first set. Now that I was loosened up I decided it was okay to look at my watch again for the 3rd set. Came through the first mile in 5:45 feeling really easy, and came back in 5:30. These tempo runs would be a lot easier physically and mentally if I just ran consistent pacing. Anything between 5:35-5:40 in trainers should be a more than manageable tempo pace in trainers for my current fitness level. Too bad it took me three sets to get it right.
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Tuesday, September 14, 2010
Tue September 14th - Aerobic Capacity Intervals - 8mi
Time of day 3:00 PM
Distance 8.00 mi
Shoe Fastwitch Speed 2 (T3)
Comments 4 miles warm-up on a treadmill before heading out to the track. plan was to finish 4 sets of (200, 200, 800) with active recovery (200 after 2s, 400 after 8). Rough day in studio, strong winds, usual first lane traffic, and small children running in front of me made for a frustrating workout. Got through 2 sets before storming off the track in a fit of rage. Easy jog back. Just one of those days. Sad to waste a workout, hopefully tomorrow will improve.
30, 34, 2:19
34, 34, 2:21
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Distance 8.00 mi
Shoe Fastwitch Speed 2 (T3)
Comments 4 miles warm-up on a treadmill before heading out to the track. plan was to finish 4 sets of (200, 200, 800) with active recovery (200 after 2s, 400 after 8). Rough day in studio, strong winds, usual first lane traffic, and small children running in front of me made for a frustrating workout. Got through 2 sets before storming off the track in a fit of rage. Easy jog back. Just one of those days. Sad to waste a workout, hopefully tomorrow will improve.
30, 34, 2:19
34, 34, 2:21
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Monday, September 13, 2010
Mon September 13th - Easy Run - 9.97mi
Time of day 8:00 AM
Distance 9.97 mi
Duration 1:10:00 @ 7:01 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill River Loop
Comments relaxing, feeling heavy from yesterday
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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 relaxing, feeling heavy from yesterday
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Sunday, September 12, 2010
Sun September 12th - Long Run - 17.83mi
Time of day 9:00 AM
Distance 17.83 mi
Duration 1:59:30 @ 6:42 min/mi
Shoe Air Pegasus (NP27)
Route Long Run PU Figure 8
Comments Found a new loop running past Kelly Drive into Philadelphia University. Ended up around 4 miles north in the Wissahickon trails before coming back on the west side of the Schuylkill River. Once I took a right on Midvale it was basically up or rollings hills for the next 5 miles. Glad to have kept it around 6:40s for the tough sections. Still no food or water on the long runs, need to start practicing for races.
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Distance 17.83 mi
Duration 1:59:30 @ 6:42 min/mi
Shoe Air Pegasus (NP27)
Route Long Run PU Figure 8
Comments Found a new loop running past Kelly Drive into Philadelphia University. Ended up around 4 miles north in the Wissahickon trails before coming back on the west side of the Schuylkill River. Once I took a right on Midvale it was basically up or rollings hills for the next 5 miles. Glad to have kept it around 6:40s for the tough sections. Still no food or water on the long runs, need to start practicing for races.
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