Time of day 9:30 AM
Distance 9.92 mi
Shoe Air Pegasus (W2011)
Route Schuylkill River Loop
Comments No clock today, just enjoying the warm weather. The river is starting to get crowded again.
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Saturday, April 9, 2011
Friday, April 8, 2011
Fri April 8th - Aerobic Capacity Intervals - 10.5mi
Time of day 10:00 AM
Distance 10.50 mi
Comments Temple Track
4 mile warm-up, 4 x 200, 2 x 400, 1 x 800, 2 x 400, 4 x 200 (equal active recovery), strides and cooldown
The goal was to run the 2s in 33, the 4s in 69-70, and the 8 in 2:20 based off my current training and racing. The pace felt easy thanks to 2 off days this week preparing for my thesis show at the end of the month. Finished up with 6 good strides and a jog back to my truck. Felt good to roll on the track. I miss the speed.
32, 34, 33, 32
68, 68
2:20
67, 65
32, 32, 32, 31
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Distance 10.50 mi
Comments Temple Track
4 mile warm-up, 4 x 200, 2 x 400, 1 x 800, 2 x 400, 4 x 200 (equal active recovery), strides and cooldown
The goal was to run the 2s in 33, the 4s in 69-70, and the 8 in 2:20 based off my current training and racing. The pace felt easy thanks to 2 off days this week preparing for my thesis show at the end of the month. Finished up with 6 good strides and a jog back to my truck. Felt good to roll on the track. I miss the speed.
32, 34, 33, 32
68, 68
2:20
67, 65
32, 32, 32, 31
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Wednesday, April 6, 2011
Wed April 6th - Fartlek - 9.92mi
Time of day 6:00 PM
Distance 9.92 mi
Duration 1:03:00 @ 6:21 min/mi
Shoe Air Pegasus (W2011)
Route Schuylkill River Loop
Comments I pulled a muscle in my chest while roto-casting a mold yesterday. Breathing was difficult. Ran a couple 2:30 800s in the middle with a long tempo the last 5 miles.
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Distance 9.92 mi
Duration 1:03:00 @ 6:21 min/mi
Shoe Air Pegasus (W2011)
Route Schuylkill River Loop
Comments I pulled a muscle in my chest while roto-casting a mold yesterday. Breathing was difficult. Ran a couple 2:30 800s in the middle with a long tempo the last 5 miles.
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Monday, April 4, 2011
Mon April 4th - Easy Run - 9.92mi
Time of day 9:00 AM
Distance 9.92 mi
Duration 1:11:06 @ 7:10 min/mi
Shoe Air Pegasus (W2011)
Route Schuylkill River Loop
Comments Jogging easy after feeling sore and tired. Ankles and feet are locked up from the race, walked a little bit in the last 2 miles to stretch and loosen up my feet. Nice warm-day on the Schuylkill.
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Distance 9.92 mi
Duration 1:11:06 @ 7:10 min/mi
Shoe Air Pegasus (W2011)
Route Schuylkill River Loop
Comments Jogging easy after feeling sore and tired. Ankles and feet are locked up from the race, walked a little bit in the last 2 miles to stretch and loosen up my feet. Nice warm-day on the Schuylkill.
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Sunday, April 3, 2011
Sun April 3rd - Easy Run - 8mi
Time of day 6:00 PM
Distance 8.00 mi
Duration 53:00 @ 6:37 min/mi
Shoe Air Pegasus (W2011)
Comments Drove back to Philly, sore and tired. Wasnt going to run, but then Melanie asked me if I forgot my balls in Richmond, so I decided to man up and go outside. Glad to get in 8
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Distance 8.00 mi
Duration 53:00 @ 6:37 min/mi
Shoe Air Pegasus (W2011)
Comments Drove back to Philly, sore and tired. Wasnt going to run, but then Melanie asked me if I forgot my balls in Richmond, so I decided to man up and go outside. Glad to get in 8
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Sat April 2nd - 10K - 11.214mi
Time of day 9:00 AM
Distance 6.21 mi
Duration 32:53 @ 5:17 min/mi
WUCD Shoe Air Pegasus (W2011)
Distance WU/CD 5.00 mi
Comments Speed needs work, Fitness feels okay despite my inconsistency this month. Thought I had at least sub 32:30 in the bag, but just couldn't hold onto the pace. Had a good group of people hanging in there right on pace, but dropped off by 4.5 miles in. Jay and Joey were working up front and I was drafting through 5K in 16:22, should have been a good pace to negative split from but they dropped the pace to 5:05-5:08 from there and I didnt have the pick-up in my legs, motivation fell apart when I as dropped. ran just a little slower than last year, but always happy to race on the streets of Richmond. Great race to the guys up front.
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Distance 6.21 mi
Duration 32:53 @ 5:17 min/mi
WUCD Shoe Air Pegasus (W2011)
Distance WU/CD 5.00 mi
Comments Speed needs work, Fitness feels okay despite my inconsistency this month. Thought I had at least sub 32:30 in the bag, but just couldn't hold onto the pace. Had a good group of people hanging in there right on pace, but dropped off by 4.5 miles in. Jay and Joey were working up front and I was drafting through 5K in 16:22, should have been a good pace to negative split from but they dropped the pace to 5:05-5:08 from there and I didnt have the pick-up in my legs, motivation fell apart when I as dropped. ran just a little slower than last year, but always happy to race on the streets of Richmond. Great race to the guys up front.
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Fri April 1st - Easy Run - 5.5mi
Time of day 7:00 PM
Distance 5.50 mi
Shoe Air Pegasus (W2011)
Comments Easy run on Monument with the Polish.
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Distance 5.50 mi
Shoe Air Pegasus (W2011)
Comments Easy run on Monument with the Polish.
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