Time of day 3:30 PM
Distance 9.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill life...
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Friday, February 1, 2013
Thursday, January 31, 2013
Thu January 31st - Easy Run - 9.5mi
Time of day 4:00 PM
Distance 9.50 mi
Shoe Air Pegasus (Royal)
Comments River loop plus. Missed yesterday due to intense sinus pain, and head cold. Probably should have taken today as well. Tried to roll into a 20 min tempo run after two miles warm-up, hit 5:40, 5:50 and quit. 30mph winds tossing me around like a rag doll while mopping mucus off my face every 20 sec was not enjoyable. disappointing because my legs feel really springy today. Health needs to catch up with my legs, until then let the stubborn suffering commence...
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Distance 9.50 mi
Shoe Air Pegasus (Royal)
Comments River loop plus. Missed yesterday due to intense sinus pain, and head cold. Probably should have taken today as well. Tried to roll into a 20 min tempo run after two miles warm-up, hit 5:40, 5:50 and quit. 30mph winds tossing me around like a rag doll while mopping mucus off my face every 20 sec was not enjoyable. disappointing because my legs feel really springy today. Health needs to catch up with my legs, until then let the stubborn suffering commence...
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Tuesday, January 29, 2013
Tue January 29th - Aerobic Capacity Intervals - 8.5mi
Time of day 3:30 PM
Distance 8.50 mi
Comments River loop trail as follows. 3 x 800, 6 x 400, 6 x hard strides (400 active recovery: average 2:30) + warm/cool down. A bit of a shock to my system trying to hit my R pace in sneakers on the pavement. Form was breaking down far quicker than anticipated, and my lungs aren't quite there yet on the fast stuff. Its a strange feeling for me to run out of air before reaching a lactic burn. Strength and recovery was fine, but just cant get moving yet. February will require some fast twitch resurrection...
3:30, 2:27, 2:30, 73, 70, 71, 71, 70, 69
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Distance 8.50 mi
Comments River loop trail as follows. 3 x 800, 6 x 400, 6 x hard strides (400 active recovery: average 2:30) + warm/cool down. A bit of a shock to my system trying to hit my R pace in sneakers on the pavement. Form was breaking down far quicker than anticipated, and my lungs aren't quite there yet on the fast stuff. Its a strange feeling for me to run out of air before reaching a lactic burn. Strength and recovery was fine, but just cant get moving yet. February will require some fast twitch resurrection...
3:30, 2:27, 2:30, 73, 70, 71, 71, 70, 69
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Monday, January 28, 2013
Mon January 28th - Easy Run - 8.5mi
Time of day 4:30 PM
Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments River Loop, slushy and cold, with wintering mix, around 32. Desolate out there today, the river was melting after being frozen over the past few days, desert of white ice islands across the water. Not one person out there the entire run. Wanted to mix in some strides but the pavement was icy in sections, decided to cut down the last few miles at a decent clip. Close to 18 mins in the final 3, just fast enough to keep control on any slick surprises...
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Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments River Loop, slushy and cold, with wintering mix, around 32. Desolate out there today, the river was melting after being frozen over the past few days, desert of white ice islands across the water. Not one person out there the entire run. Wanted to mix in some strides but the pavement was icy in sections, decided to cut down the last few miles at a decent clip. Close to 18 mins in the final 3, just fast enough to keep control on any slick surprises...
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Sunday, January 27, 2013
Sun January 27th - Easy Run - 10mi
Time of day 7:00 PM
Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill again. Time to get back outside, short on time, its too easy to step on the machine for an easy run
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Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill again. Time to get back outside, short on time, its too easy to step on the machine for an easy run
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