Time of day 12:00 PM
Distance 8.50 mi
Shoe Air Pegasus (Pegs)
Comments Easy day on the river. Missed yesterday due to poison ivy. Just walk past that stuff and Im covered in it. Picked it up on Sundays long run. Got the prednisone early this time, hopefully clears up soon so Ill be ready to roll for Ragnar.
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Thursday, September 22, 2011
Tuesday, September 20, 2011
Tue September 20th - Tempo Run - 9.5mi
Time of day 7:15 PM
Distance 6.00 mi
Distance WU/CD 3.50 mi
Comments short warm-up into 2 x 3 mile tempo effort. 400 m active recovery, followed by 4 good striders and a jog home. First interval in 17:12 feeling pedestrian (5:44 pace per mile). short 2 minute jog and into the next finishing in 16:37 (5:32 pacep per mile). Was considering a third interval but decided to play it safe and rest up for the weekend where Ill be getting more than enough tempo running for the week.
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Distance 6.00 mi
Distance WU/CD 3.50 mi
Comments short warm-up into 2 x 3 mile tempo effort. 400 m active recovery, followed by 4 good striders and a jog home. First interval in 17:12 feeling pedestrian (5:44 pace per mile). short 2 minute jog and into the next finishing in 16:37 (5:32 pacep per mile). Was considering a third interval but decided to play it safe and rest up for the weekend where Ill be getting more than enough tempo running for the week.
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Monday, September 19, 2011
Mon September 19th - Easy Run - 10.7mi
Time of day 3:00 PM
Distance 10.70 mi
Shoe Air Pegasus (Pegs)
Comments Skuylkill River/Banks trail from the opposite side of falls bridge parking lot. Calfs are a little locked up from yesterday's long, but still found a good rhythm within 10 mins and cruised easily over the course. Heart rate was noticeably low.
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Distance 10.70 mi
Shoe Air Pegasus (Pegs)
Comments Skuylkill River/Banks trail from the opposite side of falls bridge parking lot. Calfs are a little locked up from yesterday's long, but still found a good rhythm within 10 mins and cruised easily over the course. Heart rate was noticeably low.
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Sunday, September 18, 2011
Sun September 18th - Long Run - 18mi
Time of day 8:00 AM
Distance 18.00 mi
Shoe Air Pegasus (Pegs)
Comments Out and back on the tow path. flat trail, clicking off 6:30s easily on the way back. stopped for a short bathroom break around 1:45, but other than that, not bad for my first serious long run back. Beautiful weather, found a good rhythm.
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Distance 18.00 mi
Shoe Air Pegasus (Pegs)
Comments Out and back on the tow path. flat trail, clicking off 6:30s easily on the way back. stopped for a short bathroom break around 1:45, but other than that, not bad for my first serious long run back. Beautiful weather, found a good rhythm.
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