Time of day 6:45 PM
Distance 10.80 mi
Shoe Air Pegasus (Royal)
Comments River loop from ridge, green, loop, green, ridge. Coffee, run, beer, bliss
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Saturday, March 23, 2013
Friday, March 22, 2013
Fri March 22nd - Easy Run - 10mi
Time of day 8:00 PM
Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill jog. Knee was locking up yesterday trying to run, took it easy and things feel okay today. Need to be careful, after those pavement workouts.
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Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill jog. Knee was locking up yesterday trying to run, took it easy and things feel okay today. Need to be careful, after those pavement workouts.
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Wednesday, March 20, 2013
Wed March 20th - Easy Run - 8.5mi
Time of day 4:00 PM
Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments River loop, forgot my watch
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Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments River loop, forgot my watch
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Tuesday, March 19, 2013
Tue March 19th - Aerobic Capacity Intervals - 10.25mi
Time of day 6:00 PM
Distance 10.25 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments Bryn Mawr Running Co. 2 miles warm-up to the usual pavement loop. Workout for today was 4 x (4 x 400, 30 sec recovery), 400 recovery between each set. Alternating 400s on the going downhill and uphill. Each set alternated the ordering of ups and downs since the 400 recovery was taken in sequence. For instance on the first set we ran (down, up, down, up), while the second set was run (up, down, up, down), and so on. Obviously the uphill intervals were considerably harder. Turn over was much needed after this past weekend's flat performance on the roads. Building my confidence back up after this one. Finished up with 2.5 miles easy cool down.
73, 78, 71, 72
75, 71, 76, 70
71, 76, 72, 76
76, 71, 75, 66
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Distance 10.25 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments Bryn Mawr Running Co. 2 miles warm-up to the usual pavement loop. Workout for today was 4 x (4 x 400, 30 sec recovery), 400 recovery between each set. Alternating 400s on the going downhill and uphill. Each set alternated the ordering of ups and downs since the 400 recovery was taken in sequence. For instance on the first set we ran (down, up, down, up), while the second set was run (up, down, up, down), and so on. Obviously the uphill intervals were considerably harder. Turn over was much needed after this past weekend's flat performance on the roads. Building my confidence back up after this one. Finished up with 2.5 miles easy cool down.
73, 78, 71, 72
75, 71, 76, 70
71, 76, 72, 76
76, 71, 75, 66
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Monday, March 18, 2013
Mon March 18th - Easy Run - 10mi
Time of day 7:00 PM
Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill
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Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Treadmill
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Sunday, March 17, 2013
Sun March 17th - Easy Run - 10.5mi
Time of day 6:00 PM
Distance 10.50 mi
Shoe Air Pegasus (Royal)
Comments River Loop from Ridge. Refreshing run after a horrible race yesterday. I assume the time was to thank for not racing much this past year, hopefully it was just a rust buster. Need to get used to racing again as Im sure my fitness level is much better than the time shows, although it is all I have to go on at this point. This run soothed my frustration a bit. Time to get back at it.
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Distance 10.50 mi
Shoe Air Pegasus (Royal)
Comments River Loop from Ridge. Refreshing run after a horrible race yesterday. I assume the time was to thank for not racing much this past year, hopefully it was just a rust buster. Need to get used to racing again as Im sure my fitness level is much better than the time shows, although it is all I have to go on at this point. This run soothed my frustration a bit. Time to get back at it.
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