Time of day 7:00 PM
Distance 3.70 mi
Shoe Air Pegasus (Royal)
Comments Easy run with Mel, rest weeks are over now, time to get ready for my Ultimate Runner buildup and some fast racing...
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Saturday, April 20, 2013
Thu April 18th - Easy Run - 6.5mi
Time of day 7:00 PM
Distance 6.50 mi
Shoe Air Pegasus (Royal)
Comments Treadmill Chill
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Distance 6.50 mi
Shoe Air Pegasus (Royal)
Comments Treadmill Chill
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Wednesday, April 17, 2013
Wed April 17th - Easy Run - 7mi
Time of day 7:00 PM
Distance 7.00 mi
Shoe Air Pegasus (Royal)
Comments Out and back on the River. ran the first two miles with Melanie around 8:30 pace before going off on my own. Leveled off around 6:45 or so. After the run I went to check out some warehouse deconstruction site with Mel in the hood after a friend claimed there were free materials out. Saw some great 6 x 4 beams that Melanie insisted I load into the truck. They were really heavy. After trying to lift one I told her to forget it. On my way back to the truck some large irate man came rolling in yelling to get off the lot on the top of his lungs. I tried to explain to him casually that I thought the materials were scrap, but he came running for us. Booked it back to the truck and spun out of there as fast as possible before getting leveled by a 300lb animal. Another Philly adventure in the books. Such a friendly city.
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Distance 7.00 mi
Shoe Air Pegasus (Royal)
Comments Out and back on the River. ran the first two miles with Melanie around 8:30 pace before going off on my own. Leveled off around 6:45 or so. After the run I went to check out some warehouse deconstruction site with Mel in the hood after a friend claimed there were free materials out. Saw some great 6 x 4 beams that Melanie insisted I load into the truck. They were really heavy. After trying to lift one I told her to forget it. On my way back to the truck some large irate man came rolling in yelling to get off the lot on the top of his lungs. I tried to explain to him casually that I thought the materials were scrap, but he came running for us. Booked it back to the truck and spun out of there as fast as possible before getting leveled by a 300lb animal. Another Philly adventure in the books. Such a friendly city.
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Tuesday, April 16, 2013
Tue April 16th - Steady State Run - 8.5mi
Time of day 7:00 PM
Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments Cruising on the River Trail after a rough day at work. Very Physical lifting for about 7 hrs today sifting 50-60lb bags of plaster and pigment for the ICA Gallery. Arms were toast by 5:30, grabbed a quick beer with my co-workers before heading down to the river. Wind was at my back for the first half and made 6:20s feel easy. Had to work a bit coming back in the wind. Threw in a few quick 400s but the headwind made for strenuous 5 min pace clips. Going to sleep well tonight.
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Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments Cruising on the River Trail after a rough day at work. Very Physical lifting for about 7 hrs today sifting 50-60lb bags of plaster and pigment for the ICA Gallery. Arms were toast by 5:30, grabbed a quick beer with my co-workers before heading down to the river. Wind was at my back for the first half and made 6:20s feel easy. Had to work a bit coming back in the wind. Threw in a few quick 400s but the headwind made for strenuous 5 min pace clips. Going to sleep well tonight.
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Monday, April 15, 2013
Mon April 15th - Easy Run - 8.5mi
Time of day 4:00 PM
Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments Banks and river trail out and back from Ridge
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Distance 8.50 mi
Shoe Air Pegasus (Royal)
Comments Banks and river trail out and back from Ridge
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Sunday, April 14, 2013
Sat April 13th - 10K - 9.214mi
Time of day 8:30 AM
Distance 6.21 mi
Shoe Adizero 3.51.1 (Bl/rd)
Distance WU/CD 3.00 mi
Comments Easy warm-up. Beautiful day for a race. Too much work this week and not enough rest. Got into Richmond last night around midnight.
Warm-up for 3 miles with some of the old crew. Not surprised with my slow time based on how this week went for me. Jumped the gun to a 5:05 first mile by mistake, not a smart move but it was hard not to get sucked in. gradually slowed to hit 5K in 16:30 which was my goal, but just didn't have it in the lungs today for some reason. After 4 miles I gave up and jogged it in. Just wasn't mentally there to want to suffer today, knowing that a sub 33 wasnt in the bag. Cruised in and enjoyed the tempo run, finished with a grand kick in the last .2 to pick off a handful of runners. Ashamed that I couldn't even run half marathon pace today. Need to find a way to get some rest and access my inner Rocky montage again before I can start running fast. Soon enough it will happen Im sure.
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Distance 6.21 mi
Shoe Adizero 3.51.1 (Bl/rd)
Distance WU/CD 3.00 mi
Comments Easy warm-up. Beautiful day for a race. Too much work this week and not enough rest. Got into Richmond last night around midnight.
Warm-up for 3 miles with some of the old crew. Not surprised with my slow time based on how this week went for me. Jumped the gun to a 5:05 first mile by mistake, not a smart move but it was hard not to get sucked in. gradually slowed to hit 5K in 16:30 which was my goal, but just didn't have it in the lungs today for some reason. After 4 miles I gave up and jogged it in. Just wasn't mentally there to want to suffer today, knowing that a sub 33 wasnt in the bag. Cruised in and enjoyed the tempo run, finished with a grand kick in the last .2 to pick off a handful of runners. Ashamed that I couldn't even run half marathon pace today. Need to find a way to get some rest and access my inner Rocky montage again before I can start running fast. Soon enough it will happen Im sure.
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