Time of day 9:00 AM
Distance 3.11 mi
Shoe Adizero 3.51.1 (Bl/rd)
WUCD Shoe Adizero 3.51.1 (Bl/rd)
Distance WU/CD 6.00 mi
Comments Confused as to my slow nature in 5Ks recently. This was a hilly course, but I was still feeling sharp and ready for a good time. This was even slower than my 5K split in my last 10K. Need to get my head on straight. race went out with some good rolling hills in the first mile, 2nd mile was net uphill, 3rd mile was mostly flat with a downhill dirt finish. 3 Ethiopians took off from the beginning to snag the top 3 payout spots. Another group of 2 running low 16 (where I should have at least been) were running together but I couldn't hang. Passed by a small Ethiopian woman by mile 2 and taken by surprise at the line by a high-schooler in soccer shorts. Not a fun morning racing 5K at my 1/2 marathon PR pace. Need more racing and speed work. Confident times will drop significantly in the next month. No reason I shouldn't have been the first non-African today.
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Saturday, May 18, 2013
Friday, May 17, 2013
Thursday, May 16, 2013
Thu May 16th - Easy Run - 10.1mi
Time of day 5:30 PM
Distance 10.10 mi
Shoe Air Pegasus
Comments Easy 7 in 47:50, immediately ran additional 3.1 with Mel. Good easy day
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Distance 10.10 mi
Shoe Air Pegasus
Comments Easy 7 in 47:50, immediately ran additional 3.1 with Mel. Good easy day
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Wednesday, May 15, 2013
Wed May 15th - Easy Run - 5.1mi
Time of day 6:45 PM
Distance 5.10 mi
Shoe Air Pegasus
Comments Joined Mel for an easy recovery jog after she got home from work. Could use the mileage...
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Distance 5.10 mi
Shoe Air Pegasus
Comments Joined Mel for an easy recovery jog after she got home from work. Could use the mileage...
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Wed May 15th - Tempo Run - 10.5mi
Time of day 5:00 PM
Distance 10.50 mi
Shoe Air Pegasus
Comments River loop from ridge, threw in some mile pickups with 2 mins active recovery (400m). Felt surprisingly smooth on the intervals despite feeling horrible on the warm-up and the recovery. Plan was for 5 but stopped at 4 due to the terrible stomach pains from eating nearly a full bag of chips before heading out. Still, the pace felt pedestrian. Better to back off a bit, possible race later this week.
5:39, 5:35, 5:37, 5:37
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Distance 10.50 mi
Shoe Air Pegasus
Comments River loop from ridge, threw in some mile pickups with 2 mins active recovery (400m). Felt surprisingly smooth on the intervals despite feeling horrible on the warm-up and the recovery. Plan was for 5 but stopped at 4 due to the terrible stomach pains from eating nearly a full bag of chips before heading out. Still, the pace felt pedestrian. Better to back off a bit, possible race later this week.
5:39, 5:35, 5:37, 5:37
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Monday, May 13, 2013
Mon May 13th - Aerobic Capacity Intervals - 8.5mi
Time of day 7:00 PM
Distance 8.50 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments River loop with intervals in route.
Less than 7 weeks to re-engage my long lost wheels. 4 x 200 buildups with 200 active recovery, 6 x 400 with 400 active recovery (2 mins), 4 x 200 buildups. First 4 felt like an all out sprint on the downhill, was worried when I saw the slow time. Over the course of the run, my legs opened up and the pace dropped with minimal effort. The last 4 x 2 was at a harder effort, easily low 30 pace (although no accurate markers for timing, ran on a 34 sec clock either way). More sprints to come.
70, 69, 68, 67, 68, 68
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Distance 8.50 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments River loop with intervals in route.
Less than 7 weeks to re-engage my long lost wheels. 4 x 200 buildups with 200 active recovery, 6 x 400 with 400 active recovery (2 mins), 4 x 200 buildups. First 4 felt like an all out sprint on the downhill, was worried when I saw the slow time. Over the course of the run, my legs opened up and the pace dropped with minimal effort. The last 4 x 2 was at a harder effort, easily low 30 pace (although no accurate markers for timing, ran on a 34 sec clock either way). More sprints to come.
70, 69, 68, 67, 68, 68
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Sunday, May 12, 2013
Sun May 12th - Easy Run - 9.2mi
Time of day 11:45 AM
Distance 9.20 mi
Shoe Air Pegasus
Comments Ridiculous wind, not fun
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Distance 9.20 mi
Shoe Air Pegasus
Comments Ridiculous wind, not fun
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