Time of day 7:00 PM
Distance 6.00 mi
WUCD Shoe Air Pegasus + (y/g12)
Distance WU/CD 4.00 mi
Comments Evening workout at Temple's Track.
3 mile and change for a warm-up, including strides. This was the first time in over a year that I laced up on the track. Spikes felt unbelievable and was immediately in the mood to roll. Workout for today was 2 sets of (1 x 800, 2 x 400, 4 x 200) with equal active recovery. With such a long break the times had to be quick. Most recovery periods involved about 20 meters of walking and a steady jog around 7:30 pace per mile before rolling into the next item. Finished up with a short cool down. Pleased with the pacing, stride was more relaxed in my racing shoes and recovered quickly. Hopefully I can get the 200s under 30 without too much difficulty before the end of June. Optimistic after this workout, beautiful night for a fast run.
Times:
2:18, 69, 67, 33, 31, 31, 32
2:16, 67, 64, 32, 31, 31, 29
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Saturday, June 9, 2012
Friday, June 8, 2012
Fri June 8th - Easy Run - 7.3mi
Time of day 5:30 PM
Distance 7.30 mi
Shoe Air Pegasus + (y/g12)
Comments Chillen after work
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Distance 7.30 mi
Shoe Air Pegasus + (y/g12)
Comments Chillen after work
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Thursday, June 7, 2012
Tuesday, June 5, 2012
Tue June 5th - Easy Run - 10mi
Time of day 9:00 AM
Distance 10.00 mi
Shoe Air Pegasus + (y/g12)
Comments Trail run in the Wissahickon.
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Distance 10.00 mi
Shoe Air Pegasus + (y/g12)
Comments Trail run in the Wissahickon.
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Monday, June 4, 2012
Mon June 4th - Aerobic Capacity Intervals - 8.5mi
Time of day 6:00 PM
Distance 8.50 mi
Shoe Air Pegasus + (y/g12)
Comments Schuylkill River loop. Best Ive felt in my recent workouts, probably because of the cool temperature and light rain. Felt some minor knee pain this morning so decided to keep the pegasus on despite the faster pace. Workout was 8 x 800 with 2 min active recovery. Ran by the quarter mile markers along the pavement. COuld have ran most of this workout straight as it was surprisingly easy and was making it to the next marker after each interval closer to 1:50. Focused on relaxing my breathing and upper body, which has been an issue with picking up the speed
2:40, 2:39, 2:39, 2:40 (up hill), 2:34, 2:33, 2:32, 2:29
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Distance 8.50 mi
Shoe Air Pegasus + (y/g12)
Comments Schuylkill River loop. Best Ive felt in my recent workouts, probably because of the cool temperature and light rain. Felt some minor knee pain this morning so decided to keep the pegasus on despite the faster pace. Workout was 8 x 800 with 2 min active recovery. Ran by the quarter mile markers along the pavement. COuld have ran most of this workout straight as it was surprisingly easy and was making it to the next marker after each interval closer to 1:50. Focused on relaxing my breathing and upper body, which has been an issue with picking up the speed
2:40, 2:39, 2:39, 2:40 (up hill), 2:34, 2:33, 2:32, 2:29
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Sunday, June 3, 2012
Sun June 3rd - Easy Run - 10.65mi
Time of day 10:00 AM
Distance 10.65 mi
Shoe Air Pegasus + (y/g12)
Comments No clock, just running to feel good. Stride felt comfortable, watching Philadelphia Cycling INternational tour. These guys are flying in person. Picked up in the end.
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Distance 10.65 mi
Shoe Air Pegasus + (y/g12)
Comments No clock, just running to feel good. Stride felt comfortable, watching Philadelphia Cycling INternational tour. These guys are flying in person. Picked up in the end.
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