Time of day 4:15 PM
Distance 3.00 mi
Shoe Air Pegasus (Pegs)
Comments Easy 2nd run of the day on the treadmill, shakeout
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Friday, July 22, 2011
Fri July 22nd - Easy Run - 8.62mi
Time of day 10:30 AM
Distance 8.62 mi
Shoe Air Pegasus (Pegs)
Comments Treadmill run, still too hot to work out outside. comfortable pace, started at 7:30 and worked down to 6:35.
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Distance 8.62 mi
Shoe Air Pegasus (Pegs)
Comments Treadmill run, still too hot to work out outside. comfortable pace, started at 7:30 and worked down to 6:35.
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Thursday, July 21, 2011
Thu July 21st - Easy Run - 10mi
Time of day 12:00 PM
Distance 10.00 mi
Shoe Air Pegasus (Pegs)
Comments Treadmill run in the comfortable AC. Nice to get out of the heat, probably wouldnt have made it outside today. Live to run another day.
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Distance 10.00 mi
Shoe Air Pegasus (Pegs)
Comments Treadmill run in the comfortable AC. Nice to get out of the heat, probably wouldnt have made it outside today. Live to run another day.
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Wednesday, July 20, 2011
Wed July 20th - Easy Run - 4mi
Time of day 6:00 PM
Distance 4.00 mi
Shoe Air Pegasus (Pegs)
Comments Easy shakeout on the treadmill.
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Distance 4.00 mi
Shoe Air Pegasus (Pegs)
Comments Easy shakeout on the treadmill.
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Wed July 20th - Easy Run - 9.75mi
Time of day 9:30 AM
Distance 9.75 mi
Shoe Air Pegasus (Pegs)
Comments 86 degress, didnt think it would be that bad. Didnt realize the heat index was 99. I was breathing stream off the pavement by the end of my run. The last hill was tough, needed to force myself to stay focused and make it up or else stopping in this heat could have been treacherous, especially with no coverage in sight. Happy to get this one out of the way.
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Distance 9.75 mi
Shoe Air Pegasus (Pegs)
Comments 86 degress, didnt think it would be that bad. Didnt realize the heat index was 99. I was breathing stream off the pavement by the end of my run. The last hill was tough, needed to force myself to stay focused and make it up or else stopping in this heat could have been treacherous, especially with no coverage in sight. Happy to get this one out of the way.
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Tuesday, July 19, 2011
Tue July 19th - Easy Run - 11.75mi
Time of day 12:00 PM
Distance 11.75 mi
Shoe Air Pegasus (Pegs)
Comments Missed my turn in Fredericksburg this morning, ended up going much further than planned. Turned into a long out and back instead of a 9 mile loop. Oh well I guess, Ill take the extra mileage. Overcast made for a less painful run today, besides the humidity.
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Distance 11.75 mi
Shoe Air Pegasus (Pegs)
Comments Missed my turn in Fredericksburg this morning, ended up going much further than planned. Turned into a long out and back instead of a 9 mile loop. Oh well I guess, Ill take the extra mileage. Overcast made for a less painful run today, besides the humidity.
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Sat July 16th - 5K - 10.607mi
Time of day 11:45 AM
Distance 3.11 mi
WUCD Shoe Air Pegasus (Pegs)
Distance WU/CD 7.50 mi
Comments Got back home from Italy last night around 2 in the morning. I heard that the beat the heat 5k was coming up so I looked it up and that was all the convincing I needed to show up the next day for the race. didnt sleep much that night due to my confused internal clock but was feeling okay when I started warming up. i ran 30 mins easy to shake out my legs which were feeling slightly heavy but still fresh. My expectations coming in were to just have fun and see were Im at after only hiking for the last 2 weeks. went out in the first mile in 5:16 way back in twentieth place or so. I felt really comfortable as that should. I started moving up and picking up the pace considerably. the second mile is slightly up and more difficult. I passed 12 guys by the second mile. I hit 5:19 f or mile two but I have no doubt that the effort was much harder. latched onto a pack of 5 before the right hand turn. was feeling really good still so i decided to keep moving, worried that my dead legs would result in a weak kick. drop the five guys and closed in 5:09 for the final mile, rounding out a seventh place finish. I was pleased with the effort and this gives me a good starting point for the next training cycle. Bobby Mack won easily in 14:14, a new course record, with a few other studs in tow.
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Distance 3.11 mi
WUCD Shoe Air Pegasus (Pegs)
Distance WU/CD 7.50 mi
Comments Got back home from Italy last night around 2 in the morning. I heard that the beat the heat 5k was coming up so I looked it up and that was all the convincing I needed to show up the next day for the race. didnt sleep much that night due to my confused internal clock but was feeling okay when I started warming up. i ran 30 mins easy to shake out my legs which were feeling slightly heavy but still fresh. My expectations coming in were to just have fun and see were Im at after only hiking for the last 2 weeks. went out in the first mile in 5:16 way back in twentieth place or so. I felt really comfortable as that should. I started moving up and picking up the pace considerably. the second mile is slightly up and more difficult. I passed 12 guys by the second mile. I hit 5:19 f or mile two but I have no doubt that the effort was much harder. latched onto a pack of 5 before the right hand turn. was feeling really good still so i decided to keep moving, worried that my dead legs would result in a weak kick. drop the five guys and closed in 5:09 for the final mile, rounding out a seventh place finish. I was pleased with the effort and this gives me a good starting point for the next training cycle. Bobby Mack won easily in 14:14, a new course record, with a few other studs in tow.
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Mon July 18th - Easy Run - 8.27mi
Time of day 6:00 PM
Distance 8.27 mi
Shoe Air Pegasus (Pegs)
Comments Out and back in Fredericksburg, VA. need to get used to this heat again.
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Distance 8.27 mi
Shoe Air Pegasus (Pegs)
Comments Out and back in Fredericksburg, VA. need to get used to this heat again.
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Mon July 11th - Hiking - 10mi
Time of day 11:30 AM
Distance 10.00 mi
Comments Tried to find the path to Regalo where the hidden waterfalls were. Instead go helplessly lost in the forest and approached by hundreds of mystical goats wearing jingling bells. Luckily we found a prophet goat herder later in the day to signal the way to a drizzling water spicket deep in the mountain. never found the way to the falls, but eventually found a trail back. Decided to trail run from there down the mountain. Finished in town, covered in mud and sweating. Grabbed a beer and sat on a stoop in front of the church drenched from the days hike. The locals know us by now and dont ask questions.
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Distance 10.00 mi
Comments Tried to find the path to Regalo where the hidden waterfalls were. Instead go helplessly lost in the forest and approached by hundreds of mystical goats wearing jingling bells. Luckily we found a prophet goat herder later in the day to signal the way to a drizzling water spicket deep in the mountain. never found the way to the falls, but eventually found a trail back. Decided to trail run from there down the mountain. Finished in town, covered in mud and sweating. Grabbed a beer and sat on a stoop in front of the church drenched from the days hike. The locals know us by now and dont ask questions.
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Sat July 9th - Hiking - 12mi
Time of day 11:30 AM
Distance 12.00 mi
Comments Climbed 3 peaks, the tallest points in Agerola. Combination of hiking, free climbing, and scrambling. Made it up the first two peaks, and half way up the third. it was too dangerous and we were low on water, decided to try and get back before dark.
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Distance 12.00 mi
Comments Climbed 3 peaks, the tallest points in Agerola. Combination of hiking, free climbing, and scrambling. Made it up the first two peaks, and half way up the third. it was too dangerous and we were low on water, decided to try and get back before dark.
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Thu July 7th - Easy Run - 11.1mi
Time of day 11:30 AM
Distance 11.10 mi
Shoe Air Pegasus (Pegs)
Comments Ran from the Beach at the Amalfi coast up to San Lazarro. 2150 Elevation climb from start to finish. Amazing switchbacks and over looks. One of the most painful and rewarding runs I've ever done in my life. Im surprised I made it as the bus ride down was unbelievably intimidating, but how could I resist. The strange looks I was getting from passing Italians on mopeds was priceless, but I couldnt be happier as my quads burned to pieces. was congratulated by a few motorists at the top who passed me on the way and realized what I was doing. Insanity at its finest...
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Distance 11.10 mi
Shoe Air Pegasus (Pegs)
Comments Ran from the Beach at the Amalfi coast up to San Lazarro. 2150 Elevation climb from start to finish. Amazing switchbacks and over looks. One of the most painful and rewarding runs I've ever done in my life. Im surprised I made it as the bus ride down was unbelievably intimidating, but how could I resist. The strange looks I was getting from passing Italians on mopeds was priceless, but I couldnt be happier as my quads burned to pieces. was congratulated by a few motorists at the top who passed me on the way and realized what I was doing. Insanity at its finest...
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Wed July 6th - Hiking - 10mi
Time of day 11:30 AM
Distance 10.00 mi
Comments Hike up the two mountains to the east of San Lazzaro. Scrambling up rock faces and bushwhacking. Once we hit the switch backs on the roads below we decided to run to the next town over before making a turn back to camp. about 4 miles of solid hill running.
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Distance 10.00 mi
Comments Hike up the two mountains to the east of San Lazzaro. Scrambling up rock faces and bushwhacking. Once we hit the switch backs on the roads below we decided to run to the next town over before making a turn back to camp. about 4 miles of solid hill running.
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Tue July 5th - Hiking - 8mi
Time of day 11:30 AM
Distance 8.00 mi
Comments San Lazarro to Bomerano, short hike around rock face to the small ancient church on the rock edge
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Distance 8.00 mi
Comments San Lazarro to Bomerano, short hike around rock face to the small ancient church on the rock edge
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Mon July 4th - Hiking - 8mi
Time of day 11:30 AM
Distance 8.00 mi
Comments 3000 stairs down from San Lazarro to Amalfi coast
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Distance 8.00 mi
Comments 3000 stairs down from San Lazarro to Amalfi coast
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