Time of day 10:00 AM
Distance 7.00 mi
Shoe Air Pegasus (W2011)
WUCD Shoe Air Pegasus (W2011)
Comments Legs are feeling heavy, decided to get in a light day with one of my non-runner friends on the track. Ran alone for about 3 miles before doing a warm-up mile with Andre. We followed that with 4 200s in 35 sec ave (buildups), finished with 3 x 300s in just over 50 and a cooldown. Easy day, no stress, just getting some strides in.
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Saturday, May 7, 2011
Thursday, May 5, 2011
Thu May 5th - Easy Run - 9.92mi
Time of day 9:00 AM
Distance 9.92 mi
Duration 1:04:34 @ 6:30 min/mi
Shoe Air Pegasus (W2011)
Route Schuylkill River Loop
Comments Relaxed run, cool breeze. Wish the weather could stay like this for a while minus the 25 mph gusts.
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Distance 9.92 mi
Duration 1:04:34 @ 6:30 min/mi
Shoe Air Pegasus (W2011)
Route Schuylkill River Loop
Comments Relaxed run, cool breeze. Wish the weather could stay like this for a while minus the 25 mph gusts.
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Wednesday, May 4, 2011
Wed May 4th - Easy Run - 9.45mi
Time of day 5:00 PM
Distance 9.45 mi
Duration 59:04 @ 6:15 min/mi
Shoe Air Pegasus (W2011)
Route Touch Museum Park Loop
Comments Felt great today on the run, legs were almost recovered, weather was perfect at 52 degrees. SLight winds but relaxing and enjoyable the whole way. Pace felt smooth, just went with it.
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Distance 9.45 mi
Duration 59:04 @ 6:15 min/mi
Shoe Air Pegasus (W2011)
Route Touch Museum Park Loop
Comments Felt great today on the run, legs were almost recovered, weather was perfect at 52 degrees. SLight winds but relaxing and enjoyable the whole way. Pace felt smooth, just went with it.
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Tuesday, May 3, 2011
Tue May 3rd - Easy Run - 9mi
Time of day 3:00 PM
Distance 9.00 mi
Duration 1:03:02 @ 7:00 min/mi
Shoe Air Pegasus (W2011)
Comments Ran with David Bruce in the Wissahickon park. Havent been out there in a while, but it was nice to be back on the trails. ran out slow with David for 30 mins, tagged on another 10 going out before turning back. Tried to catch him but making up 20 mins of distance would make it really close. Rolled back in 33 mins. IT band is tight from the race, but good to get the legs moving again.
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Distance 9.00 mi
Duration 1:03:02 @ 7:00 min/mi
Shoe Air Pegasus (W2011)
Comments Ran with David Bruce in the Wissahickon park. Havent been out there in a while, but it was nice to be back on the trails. ran out slow with David for 30 mins, tagged on another 10 going out before turning back. Tried to catch him but making up 20 mins of distance would make it really close. Rolled back in 33 mins. IT band is tight from the race, but good to get the legs moving again.
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Sunday, May 1, 2011
Sun May 1st - 10 Mile - 15mi
Time of day 8:30 AM
Distance 10.00 mi
Duration 54:24 @ 5:26 min/mi
WUCD Shoe Air Pegasus (W2011)
Distance WU/CD 5.00 mi
Comments Sometimes, there are just too many things to do in one week. This has been one the most hectic weeks for me since moving to Philadelphia. With installing my final thesis exhibition (and finishing it) including 3 all nighters, preparing for two reviews, putting on an opening reception (drinking lots of beer and wine), taking family and friends around Philly after the show for the weekend, and deinstallation; racing 10 miles was not easy. My body was wrecked from constantly being on my feet so long without rest, but I was feeling really optimistic and happy that i was on the starting line this morning in perfect weather on a nice downhill straight line course.
The Broad St run starts in the hood up in north philly and takes you straight down Broad through downtown into south Philly and finishes at the Navy yard before hitting the delaware. This course is notoriously fast and I have been looking forward to it for months.
Hit the first mile in a sluggish 5:05 in about 50th place with the leaders out of sight. Everybody was rolling, the downhills were pretty tough and I constantly had a good group of people around me to chase and push from behind. It was a great race environment and the streets were always lined with people. Its amazing to be in the middle of Broad st where it is usually bustling with cars and out of control. Despite the suffering it was quite the feeling of freedom. Leveled off over the next four miles to about 5:20 ave pace through 5, I was fairly confident about breaking 54 minutes. Things changed around city hall at mile 6, my legs started to catch up with me and I felt like I was stuck in that low gear of deadness that I have been dealing with all week. I would start to die then I would recover and push hard again to try and get back on pace, only to struggle again. Still refuse to drink water along the way. I need to start learning. Shoulders were cramping. SLowed down to tempo pace for a few miles and was just holding on over the last few, catching some stragglers along the way. Hit the gate to the navy with 400 to go and just tried to roll as hard as I could. Not quite a PR today but considering the circumstances Im happy to put up a good fight. Next time Ill definitely be under 54. Didn't know it at the time, but the first Kenyan female was stalking me the last 5K. Never saw her, even in the last 400 I took a quick look back and didn't see anybody too close. I had her by 3 seconds. Its like swimming in the ocean, you never see the sharks at your feet. Almost had to quit running once again. Thank god.
Splits
5:05
5:20
5:28
5:26
5:20
5:35
5:30
5:36
5:36
5:24
38th Place overall
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Distance 10.00 mi
Duration 54:24 @ 5:26 min/mi
WUCD Shoe Air Pegasus (W2011)
Distance WU/CD 5.00 mi
Comments Sometimes, there are just too many things to do in one week. This has been one the most hectic weeks for me since moving to Philadelphia. With installing my final thesis exhibition (and finishing it) including 3 all nighters, preparing for two reviews, putting on an opening reception (drinking lots of beer and wine), taking family and friends around Philly after the show for the weekend, and deinstallation; racing 10 miles was not easy. My body was wrecked from constantly being on my feet so long without rest, but I was feeling really optimistic and happy that i was on the starting line this morning in perfect weather on a nice downhill straight line course.
The Broad St run starts in the hood up in north philly and takes you straight down Broad through downtown into south Philly and finishes at the Navy yard before hitting the delaware. This course is notoriously fast and I have been looking forward to it for months.
Hit the first mile in a sluggish 5:05 in about 50th place with the leaders out of sight. Everybody was rolling, the downhills were pretty tough and I constantly had a good group of people around me to chase and push from behind. It was a great race environment and the streets were always lined with people. Its amazing to be in the middle of Broad st where it is usually bustling with cars and out of control. Despite the suffering it was quite the feeling of freedom. Leveled off over the next four miles to about 5:20 ave pace through 5, I was fairly confident about breaking 54 minutes. Things changed around city hall at mile 6, my legs started to catch up with me and I felt like I was stuck in that low gear of deadness that I have been dealing with all week. I would start to die then I would recover and push hard again to try and get back on pace, only to struggle again. Still refuse to drink water along the way. I need to start learning. Shoulders were cramping. SLowed down to tempo pace for a few miles and was just holding on over the last few, catching some stragglers along the way. Hit the gate to the navy with 400 to go and just tried to roll as hard as I could. Not quite a PR today but considering the circumstances Im happy to put up a good fight. Next time Ill definitely be under 54. Didn't know it at the time, but the first Kenyan female was stalking me the last 5K. Never saw her, even in the last 400 I took a quick look back and didn't see anybody too close. I had her by 3 seconds. Its like swimming in the ocean, you never see the sharks at your feet. Almost had to quit running once again. Thank god.
Splits
5:05
5:20
5:28
5:26
5:20
5:35
5:30
5:36
5:36
5:24
38th Place overall
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