Time of day 7:00 PM
Distance 4.50 mi
Comments Easy shakeout to hit 70 for the week around downtown under the lights
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Saturday, September 25, 2010
Friday, September 24, 2010
Fri September 24th - Easy Run - 4mi
Time of day 6:30 PM
Distance 4.00 mi
Duration 27:06 @ 6:46 min/mi
Shoe Air Pegasus (NP27)
Comments Easy shakeout tonight. Im happy I was able to split up the run today, to help recover. Felt great tonight compared to this morning
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Distance 4.00 mi
Duration 27:06 @ 6:46 min/mi
Shoe Air Pegasus (NP27)
Comments Easy shakeout tonight. Im happy I was able to split up the run today, to help recover. Felt great tonight compared to this morning
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Fri September 24th - Easy Run - 8mi
Time of day 8:00 AM
Distance 8.00 mi
Duration 54:59 @ 6:52 min/mi
Shoe Air Pegasus (NP27)
Comments Easy run, trying to recover. Ran 7 min pace until 6 miles, opened up the pace coming up the hill back to the apartment. Took me a while to loosen up.
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Distance 8.00 mi
Duration 54:59 @ 6:52 min/mi
Shoe Air Pegasus (NP27)
Comments Easy run, trying to recover. Ran 7 min pace until 6 miles, opened up the pace coming up the hill back to the apartment. Took me a while to loosen up.
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Thursday, September 23, 2010
Thu September 23rd - Easy Run - 8.5mi
Time of day 8:30 AM
Distance 8.50 mi
Duration 1:00:00 @ 7:03 min/mi
Shoe Air Pegasus (NP27)
Comments Feeling tired, just jogged it in. I may need a rest day soon
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Distance 8.50 mi
Duration 1:00:00 @ 7:03 min/mi
Shoe Air Pegasus (NP27)
Comments Feeling tired, just jogged it in. I may need a rest day soon
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Wednesday, September 22, 2010
Wed September 22nd - Hill Run - 10.5mi
Time of day 4:00 PM
Distance 6.00 mi
Duration 45:00 @ 7:30 min/mi
Shoe Air Pegasus (NP27)
Distance WU/CD 4.50 mi
Duration WU/CD 30:00 @ 6:40 min/mi
Comments Lemon Hill. Easy running up and down hill. 3 sets of 15 mins up and down. 2:30 active jog in between sets. Each set ended up being 9 hills up/downs alternating Lemon Hill east and west. Not getting enough rest lately, not sure if I'm ready to race this weekend. Well see how Im feeling by friday.
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Distance 6.00 mi
Duration 45:00 @ 7:30 min/mi
Shoe Air Pegasus (NP27)
Distance WU/CD 4.50 mi
Duration WU/CD 30:00 @ 6:40 min/mi
Comments Lemon Hill. Easy running up and down hill. 3 sets of 15 mins up and down. 2:30 active jog in between sets. Each set ended up being 9 hills up/downs alternating Lemon Hill east and west. Not getting enough rest lately, not sure if I'm ready to race this weekend. Well see how Im feeling by friday.
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Tuesday, September 21, 2010
Tue September 21st - Easy Run - 9.97mi
Time of day 8:00 AM
Distance 9.97 mi
Duration 1:07:35 @ 6:46 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill River Loop
Comments Ran comfortably after feeling dead-legged the past week. Started to feel smoother in the last few miles, closing in under 6 min pace on the uphill. I need to enter some races soon to get the feeling back. It would also be nice to get/win some new shoes soon, Ill be hitting the 600 mile mark in the next week or so. Legs usually start to hurt between 6-800 on the pavement.
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Distance 9.97 mi
Duration 1:07:35 @ 6:46 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill River Loop
Comments Ran comfortably after feeling dead-legged the past week. Started to feel smoother in the last few miles, closing in under 6 min pace on the uphill. I need to enter some races soon to get the feeling back. It would also be nice to get/win some new shoes soon, Ill be hitting the 600 mile mark in the next week or so. Legs usually start to hurt between 6-800 on the pavement.
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Monday, September 20, 2010
Mon September 20th - Aerobic Capacity Intervals - 8.5mi
Time of day 8:00 AM
Distance 4.00 mi
Shoe Fastwitch Speed 2 (T3)
WUCD Shoe Fastwitch Speed 2 (T3)
Distance WU/CD 4.50 mi
Comments warm-up before getting on the track. 1200, 1200, 800, 800, 800 (3 min active recovery), easy cool down. Wind was unbearable on the final 200. Felt like hitting a wall with faint memories of Sports Backers in the back of my mind. Running alone made this much worse than other workouts because I was taking the hit every time. Times were 3:49, 3:52, 2:34, 2:34, 2:34. Havent had a great track workout yet for this training phase. I would have preferred to be under 3:48 and close to 2:3-2:32. Its too difficult to stay motivated when youre working alone. Hopefully the longer miles will translate to better times on the road, and something amounts from these half-ass workouts on the mondo.
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Distance 4.00 mi
Shoe Fastwitch Speed 2 (T3)
WUCD Shoe Fastwitch Speed 2 (T3)
Distance WU/CD 4.50 mi
Comments warm-up before getting on the track. 1200, 1200, 800, 800, 800 (3 min active recovery), easy cool down. Wind was unbearable on the final 200. Felt like hitting a wall with faint memories of Sports Backers in the back of my mind. Running alone made this much worse than other workouts because I was taking the hit every time. Times were 3:49, 3:52, 2:34, 2:34, 2:34. Havent had a great track workout yet for this training phase. I would have preferred to be under 3:48 and close to 2:3-2:32. Its too difficult to stay motivated when youre working alone. Hopefully the longer miles will translate to better times on the road, and something amounts from these half-ass workouts on the mondo.
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Sunday, September 19, 2010
Sun September 19th - Long Run - 16.03mi
Time of day 1:00 PM
Distance 16.03 mi
Duration 1:49:00 @ 6:47 min/mi
Shoe Air Pegasus (NP27)
Route Exploration Run
Comments Easy wondering around Belmont for the first time. Was extremely dehydrated. Need to start focusing on eating and resting. Started to get beat up with my grad schedule. Found some good long hills that felt like they would never end. Reached a park with an high school XC tournament going on. Need to get on those trails when its not being used. Would have like to go longer but this mornings PDR threw off my running schedule. Although it was amazing to see some of the best runners in the world right in my back yard...even though Ryan hall got spanked.
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Distance 16.03 mi
Duration 1:49:00 @ 6:47 min/mi
Shoe Air Pegasus (NP27)
Route Exploration Run
Comments Easy wondering around Belmont for the first time. Was extremely dehydrated. Need to start focusing on eating and resting. Started to get beat up with my grad schedule. Found some good long hills that felt like they would never end. Reached a park with an high school XC tournament going on. Need to get on those trails when its not being used. Would have like to go longer but this mornings PDR threw off my running schedule. Although it was amazing to see some of the best runners in the world right in my back yard...even though Ryan hall got spanked.
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