Time of day 11:30 AM
Distance 10.50 mi
Shoe Air Pegasus (Royal)
Comments River loop from Ridge. Rough past couple of days. FInally got back out for the run.
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Friday, April 5, 2013
Tuesday, April 2, 2013
Tue April 2nd - Aerobic Capacity Intervals - 9.25mi
Time of day 6:00 PM
Distance 9.25 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments 2 miles warm-up in Byrn Mawr to the grass 800m loop. Tough day for a workout considering the ground was solid grass lumps with random soft patches in addition to the whirling gusts of wind on the open field. Workout for today was 10 x 800 at 5K effort with 90 secs rest. Still a little shaken up from the past few days of running. This was a tough run to find a rhythm. First couple of 8s were hit in under 2:35 before leveling of around 2:38. At number 4 I didnt think I would make 6. Was considering dipping out at 8. Decided not to be a punk and worked hard through 10. Happy this one is over, easy cool down before heading back to Philly.
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Distance 9.25 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments 2 miles warm-up in Byrn Mawr to the grass 800m loop. Tough day for a workout considering the ground was solid grass lumps with random soft patches in addition to the whirling gusts of wind on the open field. Workout for today was 10 x 800 at 5K effort with 90 secs rest. Still a little shaken up from the past few days of running. This was a tough run to find a rhythm. First couple of 8s were hit in under 2:35 before leveling of around 2:38. At number 4 I didnt think I would make 6. Was considering dipping out at 8. Decided not to be a punk and worked hard through 10. Happy this one is over, easy cool down before heading back to Philly.
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Monday, April 1, 2013
Mon April 1st - Easy Run - 9.2mi
Time of day 6:30 PM
Distance 9.20 mi
Shoe Air Pegasus (Royal)
Comments Out and back on the river trail. Ran to the top of the steps in Wissahickon park before turning back. Tough wind out there today.
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Distance 9.20 mi
Shoe Air Pegasus (Royal)
Comments Out and back on the river trail. Ran to the top of the steps in Wissahickon park before turning back. Tough wind out there today.
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Sunday, March 31, 2013
Sun March 31st - Easy Run - 9.1mi
Time of day 10:30 AM
Distance 9.10 mi
Shoe Air Pegasus (Royal)
Comments Dull Loop run minus Joe Lust. relaxing run in the hills of NC.
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Distance 9.10 mi
Shoe Air Pegasus (Royal)
Comments Dull Loop run minus Joe Lust. relaxing run in the hills of NC.
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Sat March 30th - Custom Distance - 6.9mi
Time of day 12:00 PM
Distance 1.90 mi
WUCD Shoe Air Pegasus (Royal)
Distance WU/CD 5.00 mi
Comments Inaugural Ultimate Runner with Joe Lust. Low key gathering of like-minded individuals looking for some physical pain Sat afternoon. Warm-up for about 25 mins before the races began in the flat indoor track. Difficulty managing the turns, achilles were working far more than one would appreciate. Overall a decent workout with good indicators of where I am at speed wise. Looking forward to the outdoor version when the racing gets real. Felt comfortable starting the 800, threw the hammer down with 325 to go. Wish they would have held the 3K in place of a 200 as originally planned. Nevertheless, lesson learned age-graded races are un-advantagous unless over 45. My day will come.
4:49 (mile)
60 (400)
27 (200)
2:09 (800)
8.15 (60)
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Distance 1.90 mi
WUCD Shoe Air Pegasus (Royal)
Distance WU/CD 5.00 mi
Comments Inaugural Ultimate Runner with Joe Lust. Low key gathering of like-minded individuals looking for some physical pain Sat afternoon. Warm-up for about 25 mins before the races began in the flat indoor track. Difficulty managing the turns, achilles were working far more than one would appreciate. Overall a decent workout with good indicators of where I am at speed wise. Looking forward to the outdoor version when the racing gets real. Felt comfortable starting the 800, threw the hammer down with 325 to go. Wish they would have held the 3K in place of a 200 as originally planned. Nevertheless, lesson learned age-graded races are un-advantagous unless over 45. My day will come.
4:49 (mile)
60 (400)
27 (200)
2:09 (800)
8.15 (60)
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