Time of day 3:00 PM
Distance 10.50 mi
Shoe Air Pegasus (wh/bl)
Comments Ran 20 mins warm-up in route to Skuylkill river banks loop. ran 12 x 400 with 400 active recovery. rest was right at 2 mins each time. Focused on form and holding a good strong stride. Particularly gusty out the past two days, but temperature was good
splits as follows: 72, 73, 71, 71, 71, 72, 75 (hill), 71, 73, 71, 72, 68
Could have ran more but motivation was low in the windy conditions. recovered quickly from each rep, but stride wasnt as smooth as I would have liked come the last 200. Pleased with the times considering running in trainers and on the road.
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Friday, October 21, 2011
Thursday, October 20, 2011
Thu October 20th - Easy Run - 8.3mi
Time of day 3:00 PM
Distance 8.30 mi
Shoe Air Pegasus (wh/bl)
Comments Trail run in wissahickon
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Distance 8.30 mi
Shoe Air Pegasus (wh/bl)
Comments Trail run in wissahickon
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Tuesday, October 18, 2011
Tue October 18th - Aerobic Capacity Intervals - 8.5mi
Time of day 8:30 PM
Distance 8.50 mi
Comments 8.5 miles on Kelly drive, threw in 4 x mile pickups in the middle of this run with 2 mins active easy running (about 300m). Having a hard time breathing after spending the who day in my new studio. So much dust and mold that I can feel quite a bit of tightness in my chest. Cant complain too much, I enjoy the night runs at this time of the year enough to stay satisfied. splits were as follows. 5:16, 5:15, 5:20, 5:18. Slightly quicker than anticipated, would have liked 6 at 5:20-22. Was feeling slightly strained at the end of each mile, but recovered within the first minute. Need to insert some turnover into the legs to get 5 minute miles feeling relaxed again. faster form workouts to follow in the next 2 weeks to match my endurance level
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Distance 8.50 mi
Comments 8.5 miles on Kelly drive, threw in 4 x mile pickups in the middle of this run with 2 mins active easy running (about 300m). Having a hard time breathing after spending the who day in my new studio. So much dust and mold that I can feel quite a bit of tightness in my chest. Cant complain too much, I enjoy the night runs at this time of the year enough to stay satisfied. splits were as follows. 5:16, 5:15, 5:20, 5:18. Slightly quicker than anticipated, would have liked 6 at 5:20-22. Was feeling slightly strained at the end of each mile, but recovered within the first minute. Need to insert some turnover into the legs to get 5 minute miles feeling relaxed again. faster form workouts to follow in the next 2 weeks to match my endurance level
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Monday, October 17, 2011
Mon October 17th - Easy Run - 8mi
Time of day 6:00 PM
Distance 8.00 mi
Shoe Air Pegasus (wh/bl)
Comments Night run on the Schuylkill. Perfect weather again, city lit up, doesnt get any better
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Distance 8.00 mi
Shoe Air Pegasus (wh/bl)
Comments Night run on the Schuylkill. Perfect weather again, city lit up, doesnt get any better
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Sunday, October 16, 2011
Sun October 16th - Easy Run - 12.6mi
Time of day 5:00 PM
Distance 12.60 mi
Shoe Air Pegasus (wh/bl)
Comments This was the most refreshing run Ive had in a while. Perfect fall weather with the sun just starting to go down. Stressful week with some pathetic running, culminated with this effortless run. felt like I was floating, stride was smooth as could be. Times and distance didnt matter, and didnt think about it once throughout the run. Everything made sense.
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Distance 12.60 mi
Shoe Air Pegasus (wh/bl)
Comments This was the most refreshing run Ive had in a while. Perfect fall weather with the sun just starting to go down. Stressful week with some pathetic running, culminated with this effortless run. felt like I was floating, stride was smooth as could be. Times and distance didnt matter, and didnt think about it once throughout the run. Everything made sense.
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Sat October 15th - 5K - 10.207mi
Time of day 9:00 AM
Distance 3.11 mi
WUCD Shoe Air Pegasus (wh/bl)
Distance WU/CD 7.10 mi
Comments I had been thinking about this race for a few weeks now, and had never decided if I was going to compete. Last night I was certain that it wasnt worth doing as I have been continuously missing days and workouts. My friends were going out to the bar so I decided to join them and forget about preparing for a race. numerous shots and beers later, my inner racer spoke to me at about 1:00am. It told me to grow some balls, order another beer, and show up for the run. Left the bar, ate everything in sight in and around my refrigerator, set my alarm for 6 and went to sleep.
I woke up feeling great as the euphoria had not worn off yet. I packed my bag and drove off to NJ. Registered for the race and went back to my truck to wait before warming up. It was at this time that I began to feel last night and become extremely tired, coming to the reality that I am out of my mind. I half-assed a warm-up, stomach sloshing around. Lined up at the start with a few studs from the local NJ running store decked out in Brooks gear and matching uniforms, looking quite aware and ready to roll. I wished them good luck and burped a delicious cloud of well liquor from the night before.
Dont remember any splits, hung on for a sluggish third place showing and a refreshing 100$ for my efforts. Sadly 2nd was only 8 secs up and first was just 25 up, with a significant purse increase. Funny how things work out, even with the drinks its still quite depressing to see a 16 in front of my time. Finished the morning with a free beer from the race organizers and a bowl of baked zidi. Got to get better for the upcoming half. one more month to get serious.
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Distance 3.11 mi
WUCD Shoe Air Pegasus (wh/bl)
Distance WU/CD 7.10 mi
Comments I had been thinking about this race for a few weeks now, and had never decided if I was going to compete. Last night I was certain that it wasnt worth doing as I have been continuously missing days and workouts. My friends were going out to the bar so I decided to join them and forget about preparing for a race. numerous shots and beers later, my inner racer spoke to me at about 1:00am. It told me to grow some balls, order another beer, and show up for the run. Left the bar, ate everything in sight in and around my refrigerator, set my alarm for 6 and went to sleep.
I woke up feeling great as the euphoria had not worn off yet. I packed my bag and drove off to NJ. Registered for the race and went back to my truck to wait before warming up. It was at this time that I began to feel last night and become extremely tired, coming to the reality that I am out of my mind. I half-assed a warm-up, stomach sloshing around. Lined up at the start with a few studs from the local NJ running store decked out in Brooks gear and matching uniforms, looking quite aware and ready to roll. I wished them good luck and burped a delicious cloud of well liquor from the night before.
Dont remember any splits, hung on for a sluggish third place showing and a refreshing 100$ for my efforts. Sadly 2nd was only 8 secs up and first was just 25 up, with a significant purse increase. Funny how things work out, even with the drinks its still quite depressing to see a 16 in front of my time. Finished the morning with a free beer from the race organizers and a bowl of baked zidi. Got to get better for the upcoming half. one more month to get serious.
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