Time of day 6:30 PM
Distance 9.00 mi
Shoe Air Pegasus (Pegs)
Comments Rolled the Scuylkill river loop. Progresses throughout and ended last 3 miles at a pace reminscent of Ragnar the other weekend. No watch but certainly under 6 min pace for the final clip. Ended the final 800 at 5K effort. Added an extra mile cooldown. Wish I had my watch today. Need new shoes, getting close to 700 miles, feet are starting to burst through the bottoms. need to find a race to win some dollar bilz.
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Friday, September 30, 2011
Thu September 29th - Easy Run - 3mi
Time of day 3:00 PM
Distance 3.00 mi
Comments ran out of time today, all I could fit it
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Distance 3.00 mi
Comments ran out of time today, all I could fit it
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Wednesday, September 28, 2011
Wed September 28th - Easy Run - 10.33mi
Time of day 2:30 PM
Distance 10.33 mi
Shoe Air Pegasus (Pegs)
Comments Schuylkill to Belmont. Legs felt smooth today, still recovering, have noticeably less energy around 45 mins into the run, but it will come back soon. The pace feels really slow which is a plus. Try to get a workout in in the next few days and another long run to cap off the week.
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Distance 10.33 mi
Shoe Air Pegasus (Pegs)
Comments Schuylkill to Belmont. Legs felt smooth today, still recovering, have noticeably less energy around 45 mins into the run, but it will come back soon. The pace feels really slow which is a plus. Try to get a workout in in the next few days and another long run to cap off the week.
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Tue September 27th - Easy Run - 7mi
Time of day 11:45 AM
Distance 7.00 mi
Comments Easy run, taking my time coming back after Ragnar. Just want to feel good again. More of a mental recovery than physical. Easy week, then back to the mileage. Feeling confident for the weeks to come.
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Distance 7.00 mi
Comments Easy run, taking my time coming back after Ragnar. Just want to feel good again. More of a mental recovery than physical. Easy week, then back to the mileage. Feeling confident for the weeks to come.
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Sat September 24th - Tempo Run - 3.6mi
Time of day 11:00 AM
Distance 3.60 mi
Comments No warm-up, just a few leg swings and some stretching. Legs were heavy and the daylight threw off my rhythm from the woods. Stopped and stretched half way through this run. Kept locking up from all of the sitting. Probably could have warmed up a little better than I did for this one, but just didnt have the energy. Finally finished this hell run, made the last handoff to Joe with as strong a finish as I could muster. Overall we took the relay win in just over 2 hours. Complete dominance. Look forward to running this again in the teens.
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Distance 3.60 mi
Comments No warm-up, just a few leg swings and some stretching. Legs were heavy and the daylight threw off my rhythm from the woods. Stopped and stretched half way through this run. Kept locking up from all of the sitting. Probably could have warmed up a little better than I did for this one, but just didnt have the energy. Finally finished this hell run, made the last handoff to Joe with as strong a finish as I could muster. Overall we took the relay win in just over 2 hours. Complete dominance. Look forward to running this again in the teens.
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Sat September 24th - Tempo Run - 10.1mi
Time of day 4:30 AM
Distance 9.10 mi
Distance WU/CD 1.00 mi
Comments Managed to jog a little bit before this leg, but feeling wrecked after sitting and falling asleep on a picnic bench at the transition zone. Was not feeling optimistic about another 9 mile leg but slowly came back to life after a small jog in the parking lot prior.
Luckily the fog had drifted and I could at least try to appreciate the skyline for portions of this run. Went out this time in 5:35 to wake up the legs. starting feeling better before hitting the major incline of the course. between 3-5 was a significant rolling hill climb. considered stepping off the course because of the difficulty of constantly turning a bend only to hit another incline. Very lonely in the woods on these hilly trails. Managed to hold on to the top and began rolling some of the downhills to regain my strength. Found a good clip of running as the van finally pulled up next to me with some much needed cheering. Not quite sure how I survived this one, but ended with a good sprint finish to the transition zone, only to find that my team wasnt there yet. fell to the ground to a raucous cheer from the other waiting teams. Heard Joe running down the pavement, made the hand off and crawled back to the van for more rest. Managed to average just over 6 min pace, but the effort was certainly faster on this leg. Was glad to be finished
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Distance 9.10 mi
Distance WU/CD 1.00 mi
Comments Managed to jog a little bit before this leg, but feeling wrecked after sitting and falling asleep on a picnic bench at the transition zone. Was not feeling optimistic about another 9 mile leg but slowly came back to life after a small jog in the parking lot prior.
Luckily the fog had drifted and I could at least try to appreciate the skyline for portions of this run. Went out this time in 5:35 to wake up the legs. starting feeling better before hitting the major incline of the course. between 3-5 was a significant rolling hill climb. considered stepping off the course because of the difficulty of constantly turning a bend only to hit another incline. Very lonely in the woods on these hilly trails. Managed to hold on to the top and began rolling some of the downhills to regain my strength. Found a good clip of running as the van finally pulled up next to me with some much needed cheering. Not quite sure how I survived this one, but ended with a good sprint finish to the transition zone, only to find that my team wasnt there yet. fell to the ground to a raucous cheer from the other waiting teams. Heard Joe running down the pavement, made the hand off and crawled back to the van for more rest. Managed to average just over 6 min pace, but the effort was certainly faster on this leg. Was glad to be finished
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Fri September 23rd - Tempo Run - 11.9mi
Time of day 10:00 PM
Distance 9.40 mi
Distance WU/CD 2.50 mi
Comments Ragnar Day 1
Had some time between the start of the race and my first leg. Took that opportunity to try and jog and the transition zones to loosen up the legs from the long bus ride in the morning and the van ride to Maryland. Probably totaled around 2 miles total before my start, with half a mile after for cool down before falling asleep in the van
First leg was 9.4 on a fairly flat course in the woods on some canal-like path. Unbelievably foggy, could barely see even with the headlamp. Got out quick in under 5:20, mostly because I didnt feel like I was moving at all with the low visibility. I was running a consistent effort the whole way, but couldnt describe any of the scenery as it was just me, darkness, and pain. Mentally torturous. right after about 6.3 miles I hit a dirt path. Still flat but with many soft mudd spots spread just enough apart to allow me to pick back up to speed before hitting the brakes in deep mud. managed to keep around 5:45-50 for the soft trails. after 9 miles I turned off onto a pavement road that climbed up and wrapped around to the transition zone. almost died on the hill but sucked it up and fought to the line. Good start to the race, but probably a little too aggressive this early on considering the hours and difficulty of each leg. Ill take it.
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Distance 9.40 mi
Distance WU/CD 2.50 mi
Comments Ragnar Day 1
Had some time between the start of the race and my first leg. Took that opportunity to try and jog and the transition zones to loosen up the legs from the long bus ride in the morning and the van ride to Maryland. Probably totaled around 2 miles total before my start, with half a mile after for cool down before falling asleep in the van
First leg was 9.4 on a fairly flat course in the woods on some canal-like path. Unbelievably foggy, could barely see even with the headlamp. Got out quick in under 5:20, mostly because I didnt feel like I was moving at all with the low visibility. I was running a consistent effort the whole way, but couldnt describe any of the scenery as it was just me, darkness, and pain. Mentally torturous. right after about 6.3 miles I hit a dirt path. Still flat but with many soft mudd spots spread just enough apart to allow me to pick back up to speed before hitting the brakes in deep mud. managed to keep around 5:45-50 for the soft trails. after 9 miles I turned off onto a pavement road that climbed up and wrapped around to the transition zone. almost died on the hill but sucked it up and fought to the line. Good start to the race, but probably a little too aggressive this early on considering the hours and difficulty of each leg. Ill take it.
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