Time of day 5:15 PM
Distance 6.50 mi
Shoe Air Pegasus + (y/g12)
Comments Trail run easy with Bruce.
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Saturday, May 26, 2012
Friday, May 25, 2012
Fri May 25th - Aerobic Capacity Intervals - 9.5mi
Time of day 8:30 AM
Distance 9.50 mi
Comments Temple Track
3 mile warmup
2 x 600, 3 x 400, 4 x 300 (Equal active recovery)
2 mile cool down with strides on the turf
1:43, 1:46
69, 68, 67
49, 47, 49, 49
Dodging meatheads doing pushups/situps on the inside lanes for the first 2 sets of 300s, other than that feeling fairly smooth with the turn over, although still low in speed. Wheels will come back in time.
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Distance 9.50 mi
Comments Temple Track
3 mile warmup
2 x 600, 3 x 400, 4 x 300 (Equal active recovery)
2 mile cool down with strides on the turf
1:43, 1:46
69, 68, 67
49, 47, 49, 49
Dodging meatheads doing pushups/situps on the inside lanes for the first 2 sets of 300s, other than that feeling fairly smooth with the turn over, although still low in speed. Wheels will come back in time.
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Thursday, May 24, 2012
Thu May 24th - Easy Run - 8.5mi
Time of day 8:30 AM
Distance 8.50 mi
Shoe Air Pegasus + (y/g12)
Comments Easy run on the Schuylkill. Kept it easy pace today, trying to be careful not to get hurt as I increase training intensity on workout days.
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Distance 8.50 mi
Shoe Air Pegasus + (y/g12)
Comments Easy run on the Schuylkill. Kept it easy pace today, trying to be careful not to get hurt as I increase training intensity on workout days.
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Wednesday, May 23, 2012
Wed May 23rd - Aerobic Capacity Intervals - 10mi
Time of day 9:00 AM
Distance 10.00 mi
Comments 3 miles warm-up at Temple Track. I think this place gets more ghetto each day. Today it was shadow boxers dancing in lane 1, and 3 big ladies pushing baby carriages in 2-4 having what sounded like an angry conversation about baby daddys. It is almost a motivational workout to stay focused on completing a run amidst the chaos of this place. Todays workout was 2 x 1600 Tempo with 1 min break, 4 x 200 with 200 active recovery, 2 x 1K Tempo, 1 min break, 4 x 200 with 200 active recovery. Cranked out what was faster than tempo pace and overdid the 200s this early on, ruining my second set which was suppossed to be 1600s as well. After crusing 32s on the first set, my body wouldnt let me run slower than 77s on the opening 800 of the following set, decided to not overdo it and stick with 1Ks for the second time around. 2 mile cool down.
5:25
5:20
30, 32, 32, 32
3:17
3:15
32, 32, 32, 29
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Distance 10.00 mi
Comments 3 miles warm-up at Temple Track. I think this place gets more ghetto each day. Today it was shadow boxers dancing in lane 1, and 3 big ladies pushing baby carriages in 2-4 having what sounded like an angry conversation about baby daddys. It is almost a motivational workout to stay focused on completing a run amidst the chaos of this place. Todays workout was 2 x 1600 Tempo with 1 min break, 4 x 200 with 200 active recovery, 2 x 1K Tempo, 1 min break, 4 x 200 with 200 active recovery. Cranked out what was faster than tempo pace and overdid the 200s this early on, ruining my second set which was suppossed to be 1600s as well. After crusing 32s on the first set, my body wouldnt let me run slower than 77s on the opening 800 of the following set, decided to not overdo it and stick with 1Ks for the second time around. 2 mile cool down.
5:25
5:20
30, 32, 32, 32
3:17
3:15
32, 32, 32, 29
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Tuesday, May 22, 2012
Tue May 22nd - Easy Run - 8.25mi
Time of day 9:30 AM
Distance 8.25 mi
Shoe Air Pegasus + (y/g12)
Comments Muggy
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Distance 8.25 mi
Shoe Air Pegasus + (y/g12)
Comments Muggy
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Monday, May 21, 2012
Mon May 21st - Aerobic Capacity Intervals - 10.2mi
Time of day 10:00 AM
Distance 10.20 mi
Comments Strange run. Went to track for a workout. Once I finished my 3 mile warm-up and strides the track flooded with the northeast public school systems gym classes. Instead of dodging small children running wild in every lane, I took a trip to the river to run on the path. Extremely muggy, couldn't get up to pace. settled for quarters, alternating hard and easy to get the speed going. not very promising. Good thing I have 6 weeks to get it back
81, 79, 79, 81, 77, 75, 73, 68 high
4 x 20sec strides
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Distance 10.20 mi
Comments Strange run. Went to track for a workout. Once I finished my 3 mile warm-up and strides the track flooded with the northeast public school systems gym classes. Instead of dodging small children running wild in every lane, I took a trip to the river to run on the path. Extremely muggy, couldn't get up to pace. settled for quarters, alternating hard and easy to get the speed going. not very promising. Good thing I have 6 weeks to get it back
81, 79, 79, 81, 77, 75, 73, 68 high
4 x 20sec strides
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Sunday, May 20, 2012
Sun May 20th - Easy Run - 6.2mi
Time of day 10:00 AM
Distance 6.20 mi
Shoe Air Pegasus + (y/g12)
Comments Dislocated my shoulder in my sleep. Back was cramping during the run from the pain, couldnt breathe. Weak run
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Distance 6.20 mi
Shoe Air Pegasus + (y/g12)
Comments Dislocated my shoulder in my sleep. Back was cramping during the run from the pain, couldnt breathe. Weak run
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Sun May 20th - Easy Run - 7.6mi
Time of day 7:00 PM
Distance 7.60 mi
Shoe Air Pegasus + (y/g12)
Comments Arm loosened up after a day of working in the studio. Made it back out for a quick little pickup down the schuykull banks and kelly drive. Feeling much better.
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Distance 7.60 mi
Shoe Air Pegasus + (y/g12)
Comments Arm loosened up after a day of working in the studio. Made it back out for a quick little pickup down the schuykull banks and kelly drive. Feeling much better.
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