Time of day 5:30 PM
Distance 10.50 mi
Shoe Air Pegasus (Pegs)
Comments Trails. Ankle was locking up on the rocks. not a good feeling but probably just adjusting to colder weather and longer warm-ups. Shake it off.
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Saturday, September 17, 2011
Friday, September 16, 2011
Fri September 16th - Fartlek - 10.5mi
Time of day 3:30 PM
Distance 10.50 mi
Shoe Air Pegasus (Pegs)
Comments Skuylkill Trail loop + River bank path. After about 4 miles of easy warm-up I did a solid fartlek effort run. 6 x (2 min hard, 1 min easy, 1 min hard, 1 min easy, 30 sec hard, 30 sec easy). On the first 2 min interval I came through the quarter mile in 1:22. By the 4th interval I was hitting 1:17. The effort felt consistent the whole workout, never in danger, just let the pace progress naturally. Feeling strong today in nice cool weather.
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Distance 10.50 mi
Shoe Air Pegasus (Pegs)
Comments Skuylkill Trail loop + River bank path. After about 4 miles of easy warm-up I did a solid fartlek effort run. 6 x (2 min hard, 1 min easy, 1 min hard, 1 min easy, 30 sec hard, 30 sec easy). On the first 2 min interval I came through the quarter mile in 1:22. By the 4th interval I was hitting 1:17. The effort felt consistent the whole workout, never in danger, just let the pace progress naturally. Feeling strong today in nice cool weather.
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Thursday, September 15, 2011
Wednesday, September 14, 2011
Wed September 14th - Easy Run - 7mi
Time of day 9:15 PM
Distance 7.00 mi
Shoe Air Pegasus (Pegs)
Comments Trying to mix in some more recovery to get fresh for the relay, started to feel good again.
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Distance 7.00 mi
Shoe Air Pegasus (Pegs)
Comments Trying to mix in some more recovery to get fresh for the relay, started to feel good again.
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Tuesday, September 13, 2011
Tue September 13th - Tempo Run - 13.2mi
Time of day 6:30 PM
Distance 7.20 mi
Shoe Air Pegasus (Pegs)
Distance WU/CD 6.00 mi
Comments 3 miles warm up to run at the Rocborough track with Bryn Mawr running group. workout was 3 x 10 minute tempo with around 2 min active break. held around 5:35 pace for each interval. Not difficult, still just heavy, similar to last week. finished up with 4 x 400 repeats to get a little turnover to break up these dead legs. cut down 78, 76, 72, 70. Hopefully I can shake this bullshit before ragnar. cooldown 3 miles back to my truck.
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Distance 7.20 mi
Shoe Air Pegasus (Pegs)
Distance WU/CD 6.00 mi
Comments 3 miles warm up to run at the Rocborough track with Bryn Mawr running group. workout was 3 x 10 minute tempo with around 2 min active break. held around 5:35 pace for each interval. Not difficult, still just heavy, similar to last week. finished up with 4 x 400 repeats to get a little turnover to break up these dead legs. cut down 78, 76, 72, 70. Hopefully I can shake this bullshit before ragnar. cooldown 3 miles back to my truck.
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Monday, September 12, 2011
Mon September 12th - Easy Run - 10mi
Time of day 12:00 PM
Distance 10.00 mi
Shoe Air Pegasus (Pegs)
Comments Trail run on the Wissahickon. Muddy wet trails. Getting back into a groove after missing so much last week. Felt good to not worry about pacing and just run through the woods. Still heavy but should be good by Ragnar.
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Distance 10.00 mi
Shoe Air Pegasus (Pegs)
Comments Trail run on the Wissahickon. Muddy wet trails. Getting back into a groove after missing so much last week. Felt good to not worry about pacing and just run through the woods. Still heavy but should be good by Ragnar.
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Sunday, September 11, 2011
Sun September 11th - Easy Run - 11mi
Time of day 6:45 PM
Distance 11.00 mi
Shoe Air Pegasus (Pegs)
Comments Feeling better than previous days, getting back into a rhythm. found some new trails out in VA heading out and around the quarry.
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Distance 11.00 mi
Shoe Air Pegasus (Pegs)
Comments Feeling better than previous days, getting back into a rhythm. found some new trails out in VA heading out and around the quarry.
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