Thu March 7th - Easy Run - 8.5mi

Time of day 8:45 AM
Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments Windy and dead-legged, painful combo
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Wed March 6th - Easy Run - 8.25mi

Time of day 5:00 PM
Distance 8.25 mi
Shoe Air Pegasus (Royal)
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Tue March 5th - Aerobic Capacity Intervals - 10.5mi

Time of day 6:00 PM
Distance 10.50 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments A couple miles warm-up with Bryn Mawr running co. Perfect temps, no wind, clear night ski. Mile repeats with a minute rest on a road loop. about 200m flat, 400m down, 1000m gradual uphill to round out a mile. Felt great, really smooth and relaxed. Could have run this workout straight without the rest tonight. Ran with group 2 , spotting half the group 10-15 secs and chasing them down by about half way up the hill. Only 2 guys in group one today and they were aiming for 5:15s. not there yet (goal was 10 mile race pace). Easy cool down back to the store.

5:41
5:34
5:30
5:31
5:30
5:26
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Mon March 4th - Easy Run - 9.2mi

Time of day 4:30 PM
Distance 9.20 mi
Shoe Air Pegasus (Royal)
Comments Boxers Trail Loop. Stuck to the trails to avoid the high winds today. Didnt do much difference, except to make the hills more difficult with gusty conditions. Felt relaxed. ready for some warm weather
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Sun March 3rd - Easy Run - 8.75mi

Time of day 9:00 PM
Distance 8.75 mi
Shoe Air Pegasus (Royal)
Comments Treadmill boredom
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Sat March 2nd - Easy Run - 3mi

Time of day 9:30 PM
Distance 3.00 mi
Shoe Air Pegasus (Royal)
Comments easy
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