Time of day 7:15 PM
Distance 5.70 mi
Shoe Air Pegasus + (y/g12)
Comments Out and back easy run to cap off 70 miles this week. Hit 8 hard 20 sec build-ups on the way back. Form feeling smooth.
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Saturday, March 24, 2012
Friday, March 23, 2012
Fri March 23rd - Easy Run - 9.85mi
Time of day 10:00 AM
Distance 9.85 mi
Shoe Air Pegasus + (y/g12)
Comments Schuylkill from the north end plus small loop downtown. Planned on a fartlek today but legs were feeling drained. Was happy just to jog this one in.
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Distance 9.85 mi
Shoe Air Pegasus + (y/g12)
Comments Schuylkill from the north end plus small loop downtown. Planned on a fartlek today but legs were feeling drained. Was happy just to jog this one in.
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Thursday, March 22, 2012
Thu March 22nd - Easy Run - 10.2mi
Time of day 6:00 PM
Distance 10.20 mi
Shoe Air Pegasus + (y/g12)
Comments Out and Back from art Museum into Manyaunk. Great rhythm, perfect weather, good scenery. Had to fight off the occasional warrior jogger in basketball shorts trying to tag on after I pass. Nothing a few quick surges couldn't fix.
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Distance 10.20 mi
Shoe Air Pegasus + (y/g12)
Comments Out and Back from art Museum into Manyaunk. Great rhythm, perfect weather, good scenery. Had to fight off the occasional warrior jogger in basketball shorts trying to tag on after I pass. Nothing a few quick surges couldn't fix.
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Wednesday, March 21, 2012
Wed March 21st - Easy Run - 10.3mi
Time of day 9:30 AM
Distance 10.30 mi
Shoe Air Pegasus + (y/g12)
Comments Belmont
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Distance 10.30 mi
Shoe Air Pegasus + (y/g12)
Comments Belmont
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Tuesday, March 20, 2012
Tue March 20th - Tempo Run - 10.35mi
Time of day 8:30 AM
Distance 10.35 mi
Shoe Air Pegasus + (y/g12)
Comments Schuylkill Banks/Trail on the inner loop. Warmed up for 20 mins before going straight into 5 x 1 mile with 1 min recovery. Still feeling wrecked from my long run the other day.
Splits: 5:30, 5:44, 5:42, 5:47, 5:31
Was aiming for a 5:40 pace throughout which would be equivalent to mid 5:30s in trainers on this trail. Felt all over the place trying to maintain a decent pace. Not feeling to great during the intervals but recovered fine by the end of each minute. More turnover to come.
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Distance 10.35 mi
Shoe Air Pegasus + (y/g12)
Comments Schuylkill Banks/Trail on the inner loop. Warmed up for 20 mins before going straight into 5 x 1 mile with 1 min recovery. Still feeling wrecked from my long run the other day.
Splits: 5:30, 5:44, 5:42, 5:47, 5:31
Was aiming for a 5:40 pace throughout which would be equivalent to mid 5:30s in trainers on this trail. Felt all over the place trying to maintain a decent pace. Not feeling to great during the intervals but recovered fine by the end of each minute. More turnover to come.
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Monday, March 19, 2012
Mon March 19th - Easy Run - 8.5mi
Time of day 12:30 PM
Distance 8.50 mi
Shoe Air Pegasus + (y/g12)
Comments No watch, tired from yesterday, still run under 57 mins from view on the large digital clock on the skyline. Closed out the last 2 miles with 6 strides. Trying to get fast again.
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Distance 8.50 mi
Shoe Air Pegasus + (y/g12)
Comments No watch, tired from yesterday, still run under 57 mins from view on the large digital clock on the skyline. Closed out the last 2 miles with 6 strides. Trying to get fast again.
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Sunday, March 18, 2012
Sun March 18th - Long Run - 15.38mi
Time of day 4:30 PM
Distance 15.38 mi
Shoe Air Pegasus (wh/bl)
Comments Long run from the museum up to Philly University and back on the west side through the trails. tried to relax up the hills on the first 8 and cruise back. Felt relaxed most of the way, started to feel my legs on the last 3 miles or so. To be expected on my first serious long run of the year. Surprised on the distance after mapping it out, longer than planned.
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Distance 15.38 mi
Shoe Air Pegasus (wh/bl)
Comments Long run from the museum up to Philly University and back on the west side through the trails. tried to relax up the hills on the first 8 and cruise back. Felt relaxed most of the way, started to feel my legs on the last 3 miles or so. To be expected on my first serious long run of the year. Surprised on the distance after mapping it out, longer than planned.
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Sat March 17th - Easy Run - 8mi
Time of day 6:00 PM
Distance 8.00 mi
Comments 4 miles easy and some strides. Decided to do a 3 mile pickup but didnt end well. Opened up in 5 flat and came back with 5:20 feeling quite dead. Not very motivating, didnt finish the 3. Jogged in with a cool down. Need to introduce some speed into my training despite not getting the base in over the winter. I would like to start racing soon.
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Distance 8.00 mi
Comments 4 miles easy and some strides. Decided to do a 3 mile pickup but didnt end well. Opened up in 5 flat and came back with 5:20 feeling quite dead. Not very motivating, didnt finish the 3. Jogged in with a cool down. Need to introduce some speed into my training despite not getting the base in over the winter. I would like to start racing soon.
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