Time of day 12:00 PM
Distance 8.50 mi
Comments Forgot the watch today on the Scuylkill River Loop. Threw in numerous surges of varied distances from 200m-800m based on feeling. Tried to push close to 5k pace. Started surges after two miles and stopped before two miles to go. Good turnover simulation.
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Friday, November 4, 2011
Thursday, November 3, 2011
Wednesday, November 2, 2011
Wed November 2nd - Easy Run - 8.8mi
Time of day 11:30 AM
Distance 8.80 mi
Shoe Air Pegasus (wh/bl)
Comments Chillen Belmont loop from Falls bridge, smooth ride...
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Distance 8.80 mi
Shoe Air Pegasus (wh/bl)
Comments Chillen Belmont loop from Falls bridge, smooth ride...
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Tuesday, November 1, 2011
Tue November 1st - Tempo Run - 8.5mi
Time of day 2:30 PM
Distance 8.50 mi
Shoe Air Pegasus (wh/bl)
Comments Schuylkill loop along the river, 2 miles wam-up, 6 x 1000 (90 sec active recovery), 2 mile cooldown. Feeling tired though needed some turnover. Slow splits (pace) as follows;
3:17 (5:24)
3:14 (5:18)
3:22 (5:33)
3:13 (5:18)
3:11 (5:14)
3:12 (5:15)
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Distance 8.50 mi
Shoe Air Pegasus (wh/bl)
Comments Schuylkill loop along the river, 2 miles wam-up, 6 x 1000 (90 sec active recovery), 2 mile cooldown. Feeling tired though needed some turnover. Slow splits (pace) as follows;
3:17 (5:24)
3:14 (5:18)
3:22 (5:33)
3:13 (5:18)
3:11 (5:14)
3:12 (5:15)
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Monday, October 31, 2011
Mon October 31st - Easy Run - 9mi
Time of day 11:45 AM
Distance 9.00 mi
Shoe Air Pegasus (wh/bl)
Comments Wissahickon trails after teaching this morning. DId the high trails, slow in the woods about 3 minutes over 7 min pace by 5 miles, hit the low trails on the way back and closed under 6:30s for the final miles. 6:10 in the end feeling smooth. Need one more good workout before backing off. need to slow up these easy runs to be fresh when it counts.
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Distance 9.00 mi
Shoe Air Pegasus (wh/bl)
Comments Wissahickon trails after teaching this morning. DId the high trails, slow in the woods about 3 minutes over 7 min pace by 5 miles, hit the low trails on the way back and closed under 6:30s for the final miles. 6:10 in the end feeling smooth. Need one more good workout before backing off. need to slow up these easy runs to be fresh when it counts.
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Sunday, October 30, 2011
Sun October 30th - Easy Run - 12.6mi
Time of day 12:00 PM
Distance 12.60 mi
Shoe Air Pegasus (wh/bl)
Comments This turned into a natural progression run. Found my GPS watch and decided to try it out, to counter the numerous runs of the past weeks that have been run purely on feel. Ran Schuylkill River, Belmont, Banks, from Lemon Hill. Started out running 6:40-50 for the first few opening miles, before dropping to high 6:20s and finishing with quite a few 6:15s. Effort was always consistent and in my element. Nice to know that I still have a decent base after loosing so many weeks to low mileage. Last week of training before laying preference on recovery.
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Distance 12.60 mi
Shoe Air Pegasus (wh/bl)
Comments This turned into a natural progression run. Found my GPS watch and decided to try it out, to counter the numerous runs of the past weeks that have been run purely on feel. Ran Schuylkill River, Belmont, Banks, from Lemon Hill. Started out running 6:40-50 for the first few opening miles, before dropping to high 6:20s and finishing with quite a few 6:15s. Effort was always consistent and in my element. Nice to know that I still have a decent base after loosing so many weeks to low mileage. Last week of training before laying preference on recovery.
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Fri October 28th - Strides - 9mi
Time of day 1:15 PM
Distance 9.00 mi
Shoe Air Pegasus (wh/bl)
Comments 2 miles warm-up and a few good strides at the track. dropped a mile in 4:54 feeling very smooth, decided to keep rolling for 2K and hit 6:08. Considered keeping it up for 2 miles, but I became weak minded and stepped off before the anticipated pain was able to start rolling in. Disappointed I stopped, could have at least held on for a good time trial, maybe more. Need to get someone out with me to keep me motivated. finished with a short cool down to hit 9 for the day, closed the last two miles in 5:58, 5:30. time to sharpen for the half in Richmond.
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Distance 9.00 mi
Shoe Air Pegasus (wh/bl)
Comments 2 miles warm-up and a few good strides at the track. dropped a mile in 4:54 feeling very smooth, decided to keep rolling for 2K and hit 6:08. Considered keeping it up for 2 miles, but I became weak minded and stepped off before the anticipated pain was able to start rolling in. Disappointed I stopped, could have at least held on for a good time trial, maybe more. Need to get someone out with me to keep me motivated. finished with a short cool down to hit 9 for the day, closed the last two miles in 5:58, 5:30. time to sharpen for the half in Richmond.
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