Time of day 5:00 PM
Distance 4.00 mi
Shoe Zoom Vomero 4 (NZV)
Comments Shakeout. Windy again
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Saturday, October 16, 2010
Friday, October 15, 2010
Fri October 15th - Aerobic Capacity Intervals - 10mi
Time of day 8:30 AM
Distance 5.00 mi
Shoe Fastwitch Speed 2 (T3)
WUCD Shoe Fastwitch Speed 2 (T3)
Distance WU/CD 5.00 mi
Comments 3 miles warm-up with strides to Temple's track. Normal hackling from bums and prostitutes along the way. The wind was horrendous and almost broke me down to turn around and get back in my warm bed, but I figured Im already here might as well get it done. Workout for today was 4 x 200, 2 x 400, 1 x 800, 2 x 400, 4 x 200 (equal active recovery to each item in between). Relevance on speed and holding good form as I fatigue. Not a difficult workout with the long recovery, but alone and in the wind is more challenging. The speed actually felt comfortable for once; I wasnt really working too hard accept for the last 2 of the 800 and maybe in the last set of 4s. 2 miles easy back to my apartment.
Splits;
33, 34, 33, 32
67, 67
2:19
68, 67
33, 33, 32, 31
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Distance 5.00 mi
Shoe Fastwitch Speed 2 (T3)
WUCD Shoe Fastwitch Speed 2 (T3)
Distance WU/CD 5.00 mi
Comments 3 miles warm-up with strides to Temple's track. Normal hackling from bums and prostitutes along the way. The wind was horrendous and almost broke me down to turn around and get back in my warm bed, but I figured Im already here might as well get it done. Workout for today was 4 x 200, 2 x 400, 1 x 800, 2 x 400, 4 x 200 (equal active recovery to each item in between). Relevance on speed and holding good form as I fatigue. Not a difficult workout with the long recovery, but alone and in the wind is more challenging. The speed actually felt comfortable for once; I wasnt really working too hard accept for the last 2 of the 800 and maybe in the last set of 4s. 2 miles easy back to my apartment.
Splits;
33, 34, 33, 32
67, 67
2:19
68, 67
33, 33, 32, 31
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Thursday, October 14, 2010
Thu October 14th - Easy Run - 9.97mi
Time of day 8:30 AM
Distance 9.97 mi
Duration 1:06:30 @ 6:40 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill River Loop
Comments Air is starting to feel cold in the lungs. Perfect fall weather
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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 Air is starting to feel cold in the lungs. Perfect fall weather
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Wednesday, October 13, 2010
Wed October 13th - Tempo Run - 9.97mi
Time of day 8:30 AM
Distance 9.97 mi
Duration 1:05:00 @ 6:31 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill River Loop
Comments Ran a Tempo in the middle of this route.
15 min T
(3min easy jog)
10 min T
(2min easy jog)
5 min T
Average pace was 5:38. Feeling cold this morning and difficult to get the legs moving.
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Distance 9.97 mi
Duration 1:05:00 @ 6:31 min/mi
Shoe Air Pegasus (NP27)
Route Schuylkill River Loop
Comments Ran a Tempo in the middle of this route.
15 min T
(3min easy jog)
10 min T
(2min easy jog)
5 min T
Average pace was 5:38. Feeling cold this morning and difficult to get the legs moving.
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Tuesday, October 12, 2010
Tue October 12th - Easy Run - 10.5mi
Time of day 8:30 AM
Distance 10.50 mi
Shoe Air Pegasus (NP27)
Route Dowtown-Strawberry Mansion
Comments Running comfortably to recover from the past 3 days of hard work.
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Distance 10.50 mi
Shoe Air Pegasus (NP27)
Route Dowtown-Strawberry Mansion
Comments Running comfortably to recover from the past 3 days of hard work.
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Monday, October 11, 2010
Mon October 11th - Aerobic Capacity Intervals - 11.1mi
Time of day 8:00 AM
Distance 5.60 mi
Shoe Fastwitch Speed 2 (T3)
Distance WU/CD 5.50 mi
Comments Warm-up to Temple's track with strides. Workout for today is mile, 1200, 1200 (4min jog between), 1000, 800, 800 (2 min jog between). Everything was to be run at interval pace. Perfect weather, feeling a little bit dead from yesterdays long run. Hit the mile in 5:02, a couple of seconds faster than I pace but needed it to shake off the dust and get things rolling this morning. Hit the 1200 in 3:49, just 1 second off I Pace. Came back with a 3:44. Hit the thousand in 3:10 (the only item that would be hit exactly on pace. the last 800s were 2:27 and 2:28. I was dieing in the end and didn't want to look at my watch in fear of being too slow, but surprisingly they were to fast, which is just as bad for todays workout plan. Easy cool down on the grass.
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Distance 5.60 mi
Shoe Fastwitch Speed 2 (T3)
Distance WU/CD 5.50 mi
Comments Warm-up to Temple's track with strides. Workout for today is mile, 1200, 1200 (4min jog between), 1000, 800, 800 (2 min jog between). Everything was to be run at interval pace. Perfect weather, feeling a little bit dead from yesterdays long run. Hit the mile in 5:02, a couple of seconds faster than I pace but needed it to shake off the dust and get things rolling this morning. Hit the 1200 in 3:49, just 1 second off I Pace. Came back with a 3:44. Hit the thousand in 3:10 (the only item that would be hit exactly on pace. the last 800s were 2:27 and 2:28. I was dieing in the end and didn't want to look at my watch in fear of being too slow, but surprisingly they were to fast, which is just as bad for todays workout plan. Easy cool down on the grass.
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Sunday, October 10, 2010
Sun October 10th - Long Run - 15.8mi
Time of day 9:00 PM
Distance 15.80 mi
Duration 1:45:40 @ 6:41 min/mi
Shoe Air Pegasus (NP27)
Comments Long run into the Wissahickon out to Kitchens LN. Went out in 7 min pace, back in 6:20. Felt pretty decent on the long run today, weather was perfect. I rolled my ankle pretty bad in the warm-up yesterday, but was able to shake it off before the race. Woke up this morning with my ankle completely locked up, took about 4 miles to loosen it up okay. Hopefully it wont be a problem again.
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Distance 15.80 mi
Duration 1:45:40 @ 6:41 min/mi
Shoe Air Pegasus (NP27)
Comments Long run into the Wissahickon out to Kitchens LN. Went out in 7 min pace, back in 6:20. Felt pretty decent on the long run today, weather was perfect. I rolled my ankle pretty bad in the warm-up yesterday, but was able to shake it off before the race. Woke up this morning with my ankle completely locked up, took about 4 miles to loosen it up okay. Hopefully it wont be a problem again.
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