Time of day 10:00 AM
Distance 4.50 mi
Shoe Zoom Vomero 4 (NZV)
Comments Easy shakeout to hit 70 for the week
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Saturday, October 23, 2010
Friday, October 22, 2010
Fri October 22nd - Easy Run - 10mi
Time of day 7:45 PM
Distance 10.00 mi
Duration 1:07:40 @ 6:46 min/mi
Shoe Zoom Vomero 4 (NZV)
Comments Treadmill run after working in the studio. NY trip fell through. STarted at 7 min pace finished at 6:20 pace.
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Distance 10.00 mi
Duration 1:07:40 @ 6:46 min/mi
Shoe Zoom Vomero 4 (NZV)
Comments Treadmill run after working in the studio. NY trip fell through. STarted at 7 min pace finished at 6:20 pace.
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Thursday, October 21, 2010
Thu October 21st - Tempo Run - 9.97mi
Time of day 1:00 PM
Distance 9.97 mi
Duration 1:02:25 @ 6:15 min/mi
Shoe Zoom Vomero 4 (NZV)
Route Schuylkill River Loop
Comments 2 miles warm-up straight into 7 x 1 mile pickups with 1 min active recovery between each. less than a mile jog back to apartment. Feeling sick today so I decided not to be concerned with tempo pace but just a good pick-up in pace for each mile based on how I was feeling. Really windy day on top of that, but just glad to get the run finished for today. Possibly double later today, not sure if ill be able to run while Im in NY tomorrow.
5:49, 5:46, 5:47, 5:37, 5:42, 5:38, 5:43
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Distance 9.97 mi
Duration 1:02:25 @ 6:15 min/mi
Shoe Zoom Vomero 4 (NZV)
Route Schuylkill River Loop
Comments 2 miles warm-up straight into 7 x 1 mile pickups with 1 min active recovery between each. less than a mile jog back to apartment. Feeling sick today so I decided not to be concerned with tempo pace but just a good pick-up in pace for each mile based on how I was feeling. Really windy day on top of that, but just glad to get the run finished for today. Possibly double later today, not sure if ill be able to run while Im in NY tomorrow.
5:49, 5:46, 5:47, 5:37, 5:42, 5:38, 5:43
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Wednesday, October 20, 2010
Wed October 20th - Easy Run - 9.95mi
Time of day 1:00 PM
Distance 9.95 mi
Duration 1:06:23 @ 6:40 min/mi
Shoe Zoom Vomero 4 (NZV)
Comments Got lost going to far down on Belmont across Girard Avenue. Not the a great place to be running in half-tights. Came back across Girard Ave down the other side of the river.
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Distance 9.95 mi
Duration 1:06:23 @ 6:40 min/mi
Shoe Zoom Vomero 4 (NZV)
Comments Got lost going to far down on Belmont across Girard Avenue. Not the a great place to be running in half-tights. Came back across Girard Ave down the other side of the river.
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Tuesday, October 19, 2010
Tue October 19th - Aerobic Capacity Intervals - 10mi
Time of day 1:00 PM
Distance 10.00 mi
Shoe Fastwitch Speed 2 (T3)
Comments 20 min warmup on the treadmill. followed by a short jog to Temple's Track. Stretch and strides. luckily the wind was calmer today, but the track was still wet from last nights rain. Less people out in lane one which was a plus. Workout for today was originally planned at 5 x 1 mile with 4 mins active recovery between. Sadly I am mentally weak apparently and would puss out with mile, mile, 1200, 1200, 800. I dont understand. I wasnt particularly stressed during the workout, but mentally could not commit to the final lap. I need some running partners for intervals over 800, otherwise I get bored and end up running a half-ass workout. Miles felt comfortable, 1200s were fairly easy. Didnt check my watch for splits on the 800, was expecting a 2:40 (as I gave up 200 in) but to my surprise...2:30 flat. All clear indicators t hat I should be running 5:05 for all of these intervals. The good thing is, 5 min pace is feeling easier than it did in college. I guess these longer miles are paying off.
5:07
5:04
3:50
3:47
2:30
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Distance 10.00 mi
Shoe Fastwitch Speed 2 (T3)
Comments 20 min warmup on the treadmill. followed by a short jog to Temple's Track. Stretch and strides. luckily the wind was calmer today, but the track was still wet from last nights rain. Less people out in lane one which was a plus. Workout for today was originally planned at 5 x 1 mile with 4 mins active recovery between. Sadly I am mentally weak apparently and would puss out with mile, mile, 1200, 1200, 800. I dont understand. I wasnt particularly stressed during the workout, but mentally could not commit to the final lap. I need some running partners for intervals over 800, otherwise I get bored and end up running a half-ass workout. Miles felt comfortable, 1200s were fairly easy. Didnt check my watch for splits on the 800, was expecting a 2:40 (as I gave up 200 in) but to my surprise...2:30 flat. All clear indicators t hat I should be running 5:05 for all of these intervals. The good thing is, 5 min pace is feeling easier than it did in college. I guess these longer miles are paying off.
5:07
5:04
3:50
3:47
2:30
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Monday, October 18, 2010
Mon October 18th - Easy Run - 9.97mi
Time of day 8:00 AM
Distance 9.97 mi
Duration 1:09:30 @ 6:58 min/mi
Shoe Zoom Vomero 4 (NZV)
Route Schuylkill River Loop
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Distance 9.97 mi
Duration 1:09:30 @ 6:58 min/mi
Shoe Zoom Vomero 4 (NZV)
Route Schuylkill River Loop
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Sunday, October 17, 2010
Sun October 17th - Long Run - 15.8mi
Time of day 8:00 AM
Distance 15.80 mi
Duration 1:42:06 @ 6:27 min/mi
Shoe Zoom Vomero 4 (NZV)
Comments Same course as last week, but considerably faster. The long runs are feeling much easier. The pace started off quicker than last week because it was colder out and I was just trying to stay warm. Cant believe Im still getting these long runs in solo. Less than a month until Richmond half, only a few more long runs on the schedule.
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Distance 15.80 mi
Duration 1:42:06 @ 6:27 min/mi
Shoe Zoom Vomero 4 (NZV)
Comments Same course as last week, but considerably faster. The long runs are feeling much easier. The pace started off quicker than last week because it was colder out and I was just trying to stay warm. Cant believe Im still getting these long runs in solo. Less than a month until Richmond half, only a few more long runs on the schedule.
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