Time of day 9:00 AM
Distance 3.11 mi
Duration 16:20 @ 5:15 min/mi
WUCD Shoe Air Pegasus (W2011)
Distance WU/CD 7.50 mi
Comments Found this low key race the other day, looked like it usually had a good turn out. This year was a down year mostly due to the torrential downpour from 8-10 am and 40 degree weather, making the warm-up miserable and the race sloppy. I didnt mind though. I saw a few decent looking runners at the starting line but was pretty sure I had a top 3 finish secured. Minutes before the race started some stud came running up to the front, sponsored by brooks. I've seen him before, he was at a previous 5k I ran around the same area and easily won in 15:20 before following that up with another 5k tempo run at 15:30 while I was cooling down. So I pretty much assumed I was racing for second. Race went out and I just got in a good position, stuck in the middle between the elite guy and everyone else. some guys tried pulling up on me around 2.5 but I just kept a good distance and kicked in hard. Not too hard of an effort but decent for the rolling hills and pouring rain. Took second and $100, now I can pay my speeding ticket and have some extra beer money for my thesis show next week. Brooks stud ran 15:55, the easiest 200$ of his life
powered by RunPartner.com
Saturday, April 23, 2011
Friday, April 22, 2011
Fri April 22nd - Strides - 7mi
Time of day 11:00 AM
Distance 7.00 mi
Shoe Air Pegasus (W2011)
Comments Jogged at Temples track, finished with 4 x 200 strides and 2 x 100 sprints. Easy day, loosening up the legs.
powered by RunPartner.com
Distance 7.00 mi
Shoe Air Pegasus (W2011)
Comments Jogged at Temples track, finished with 4 x 200 strides and 2 x 100 sprints. Easy day, loosening up the legs.
powered by RunPartner.com
Wednesday, April 20, 2011
Wed April 20th - Tempo Run - 10mi
Time of day 6:30 PM
Distance 6.25 mi
Duration 35:00 @ 5:36 min/mi
WUCD Shoe Air Pegasus (W2011)
Distance WU/CD 3.75 mi
Duration WU/CD 27:35 @ 7:21 min/mi
Comments Decided to avoid the mob of joggers with their dogs and baby carriages this afternoon along the schuylkill and run inside where the ac is was freshly turned on. Quiet in the gym and perfect for getting a nice controlled tempo effort. Doing this outside would have been difficult, weaving in and out of people and fighting the weekend warriors who would try and tag along, brushing up against me with their waterbelts. Set the tempo efforts at 5:36 pace. Felt comfortable for the most part, could have done the intervals straight through without rest if necessary.
20 min tempo
10 min tempo
5 min tempo
(800 active recovery in between)
powered by RunPartner.com
Distance 6.25 mi
Duration 35:00 @ 5:36 min/mi
WUCD Shoe Air Pegasus (W2011)
Distance WU/CD 3.75 mi
Duration WU/CD 27:35 @ 7:21 min/mi
Comments Decided to avoid the mob of joggers with their dogs and baby carriages this afternoon along the schuylkill and run inside where the ac is was freshly turned on. Quiet in the gym and perfect for getting a nice controlled tempo effort. Doing this outside would have been difficult, weaving in and out of people and fighting the weekend warriors who would try and tag along, brushing up against me with their waterbelts. Set the tempo efforts at 5:36 pace. Felt comfortable for the most part, could have done the intervals straight through without rest if necessary.
20 min tempo
10 min tempo
5 min tempo
(800 active recovery in between)
powered by RunPartner.com
Tuesday, April 19, 2011
Tue April 19th - Easy Run - 12.01mi
Time of day 9:00 AM
Distance 12.01 mi
Duration 1:20:05 @ 6:40 min/mi
Shoe Air Pegasus (W2011)
Route Schuylkill River-Banks
Comments Body is tight and sore from lifting. Lower back started to cramp up in the last 4 miles. light rain, comfortable for the most part.
powered by RunPartner.com
Distance 12.01 mi
Duration 1:20:05 @ 6:40 min/mi
Shoe Air Pegasus (W2011)
Route Schuylkill River-Banks
Comments Body is tight and sore from lifting. Lower back started to cramp up in the last 4 miles. light rain, comfortable for the most part.
powered by RunPartner.com
Monday, April 18, 2011
Mon April 18th - Easy Run - 12mi
Time of day 6:30 PM
Distance 12.00 mi
Duration 1:17:44 @ 6:28 min/mi
Shoe Air Pegasus (W2011)
Comments Feeling sluggish after not running for two days. Moving Melanie into Fredricksburg took up the whole weekend. Lifting all of her things seemed to be an impossible task and my arms and back are paying for it. Took the bus back to Philly, put the sneakers right on and went out. Time to try and catch up and stay fit for the upcoming races.
powered by RunPartner.com
Distance 12.00 mi
Duration 1:17:44 @ 6:28 min/mi
Shoe Air Pegasus (W2011)
Comments Feeling sluggish after not running for two days. Moving Melanie into Fredricksburg took up the whole weekend. Lifting all of her things seemed to be an impossible task and my arms and back are paying for it. Took the bus back to Philly, put the sneakers right on and went out. Time to try and catch up and stay fit for the upcoming races.
powered by RunPartner.com
Subscribe to:
Posts (Atom)