Time of day 11:00 AM
Distance 9.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill, shorts are good
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Saturday, January 26, 2013
Friday, January 25, 2013
Thursday, January 24, 2013
Thu January 24th - Easy Run - 6mi
Time of day 9:00 AM
Distance 6.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill is good
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Distance 6.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill is good
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Wednesday, January 23, 2013
Wed January 23rd - Easy Run - 8.5mi
Time of day 3:30 PM
Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments River loop (8 degrees, 15mph winds). Todays run was enough to make me consider giving up running for a while. Planned on 800 m intervals. was counting on the pace to keep me warm, but quite the contrary. two miles warm-up, right into 800s with 400m active recovery. Made it through three before the frigid temps got the better of me. 400 recovery was enough time for my legs to seize up between sets, while each set was filled with mucus choking and ice puddle dodging. Sun was setting just enough to keep the angle of remaining light rays just above my head for the duration of the run. Stopped to walk quite a few times to warm up my extremities, kept the clock running the whole time.
2:34, 2:39, 2:37
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Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments River loop (8 degrees, 15mph winds). Todays run was enough to make me consider giving up running for a while. Planned on 800 m intervals. was counting on the pace to keep me warm, but quite the contrary. two miles warm-up, right into 800s with 400m active recovery. Made it through three before the frigid temps got the better of me. 400 recovery was enough time for my legs to seize up between sets, while each set was filled with mucus choking and ice puddle dodging. Sun was setting just enough to keep the angle of remaining light rays just above my head for the duration of the run. Stopped to walk quite a few times to warm up my extremities, kept the clock running the whole time.
2:34, 2:39, 2:37
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Tuesday, January 22, 2013
Tue January 22nd - Easy Run - 8.5mi
Time of day 8:00 PM
Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments Treadmill after working in the studio all day
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Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments Treadmill after working in the studio all day
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Monday, January 21, 2013
Mon January 21st - Aerobic Capacity Intervals - 10mi
Time of day 4:00 PM
Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments 2 mile warm-up on Temple Track. 5 sets of 200, 200, 400 with equal active recovery. Goal was current mile pace which I estimated around 4:40 more or less. Ran in trainers and played the pace conservatively to ease back into track work this week. Im sure the intervals would feel much easier in spikes than they did. I was hurting on the last 400. Its going to take some time to get back the speed endurance. Each set including rest cycle was right around 6:20-6:30. Cooled down at home with 3 miles easy on the treadmill. The cold was racking my brain at high 20s on the track.
34, 35, 70
34, 33, 69
34, 33, 69
33, 33, 69
35, 33, 67
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Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments 2 mile warm-up on Temple Track. 5 sets of 200, 200, 400 with equal active recovery. Goal was current mile pace which I estimated around 4:40 more or less. Ran in trainers and played the pace conservatively to ease back into track work this week. Im sure the intervals would feel much easier in spikes than they did. I was hurting on the last 400. Its going to take some time to get back the speed endurance. Each set including rest cycle was right around 6:20-6:30. Cooled down at home with 3 miles easy on the treadmill. The cold was racking my brain at high 20s on the track.
34, 35, 70
34, 33, 69
34, 33, 69
33, 33, 69
35, 33, 67
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Sunday, January 20, 2013
Sun January 20th - Easy Run - 9.92mi
Time of day 10:00 AM
Distance 9.92 mi
Shoe Air Pegasus (Royal)
Comments Started taking some medication again for reflux problem. Couldnt run yesterday due to the excruciating burning and stabbing pains in my chest. Pissed off I missed another day. River loop today with a bottle neck out to manyaunk. Overdressed with tights. Sun was hot with a cool breeze. Found a good rhythm. Lets hope the reflux is on the downswing so I can get into some speed this week.
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Distance 9.92 mi
Shoe Air Pegasus (Royal)
Comments Started taking some medication again for reflux problem. Couldnt run yesterday due to the excruciating burning and stabbing pains in my chest. Pissed off I missed another day. River loop today with a bottle neck out to manyaunk. Overdressed with tights. Sun was hot with a cool breeze. Found a good rhythm. Lets hope the reflux is on the downswing so I can get into some speed this week.
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Fri January 18th - Easy Run - 5mi
Time of day 8:00 PM
Distance 5.00 mi
Shoe Air Pegasus (Royal)
Comments Horrible reflux, stopped early on the treadmill...pain
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Distance 5.00 mi
Shoe Air Pegasus (Royal)
Comments Horrible reflux, stopped early on the treadmill...pain
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