Time of day 6:00 PM
Distance 9.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments It took a thunderstorm, pouring rain, and gusting winds to finally clear out Temples Track. First time ever I was the only person running. Ill take these conditions any day as long as it allows for an empty lane one. Workout was 1 x 600 (Interval Pace, 5 min active recovery), 2 x 400 (fast, 5 min active recovery), 600 (fast, 6 min active recovery), 2 x 300 (fast, 3 min active recovery), 4 x 200 (Interval pace). Hit the first 600 right on pace, good cruising turnover to get my legs moving since I didn't do any strides or stretching. the 400s were well within my comfort zone, felt fully recovered by 2 mins of each rest period. About 300 m into my 600 rep, a bolt of lightning strung across the inner field, reminiscent of an epic run years ago with Joe Lust. Needless to say my motivation spiked and I closed out the last 200 well. Adrenaline was pumping at this point and the rain was now stinging. Ran both 300s completely water logged and mostly blind. Confident that this workout would be sub 60 pace in spikes, however the effort is accurate. Decided to cut the 200s since I didn't see much benefit to slogging through a couple of cool down strides in these conditions. Jogged home and enjoyed the rain.
Splits:
600(I): 1:42.9
400(f): 1:01.3
400(f): 1:01.1
600(f): 1:32.6
300(f): 46.2
300(f): 46.2
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Friday, June 7, 2013
Thursday, June 6, 2013
Thu June 6th - Easy Run - 8mi
Time of day 7:00 PM
Distance 8.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments Really wanted a track workout tonight. Got to Temple U and the lanes were overrun with small children. Ran a warm-up and realized this wasn't going to happen, probably for the best since Im still feeling that stomach bug from the other day. Opted to head down to the river for an extra 6 miles. Turned out to be a pleasant rain run. Hopefully tomorrow yields better results.
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Distance 8.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments Really wanted a track workout tonight. Got to Temple U and the lanes were overrun with small children. Ran a warm-up and realized this wasn't going to happen, probably for the best since Im still feeling that stomach bug from the other day. Opted to head down to the river for an extra 6 miles. Turned out to be a pleasant rain run. Hopefully tomorrow yields better results.
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Wed June 5th - Easy Run - 5.5mi
Time of day 7:00 PM
Distance 5.50 mi
Shoe Air Pegasus
Comments Slight food poisoning last night after a good workout. Still feeling sick today, just an easy run to get the legs moving. Hopefully out of my system by tomorrow
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Distance 5.50 mi
Shoe Air Pegasus
Comments Slight food poisoning last night after a good workout. Still feeling sick today, just an easy run to get the legs moving. Hopefully out of my system by tomorrow
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Tuesday, June 4, 2013
Tue June 4th - Aerobic Capacity Intervals - 10.75mi
Time of day 7:15 PM
Distance 10.75 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments River loop from Ridge +
Perfect weather, got out late after working in museum all day. Today was a test to feel out the recent ankle pain. Im finally starting to feel sharp again so I need to be careful. Workout today set for 4 x 1200 (4 min active recovery; 800m) 4 x 800 (2 min active recovery; 400m). stopped after three 800s to play it safe, kept getting faster and didn't want to blow anything out. was feeling good to go after 2 mins on each interval. Slight soreness on the cool-down, should be okay.
3:49, 3:46, 3:48, 3:45
2:32, 2:29, 2:28
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Distance 10.75 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments River loop from Ridge +
Perfect weather, got out late after working in museum all day. Today was a test to feel out the recent ankle pain. Im finally starting to feel sharp again so I need to be careful. Workout today set for 4 x 1200 (4 min active recovery; 800m) 4 x 800 (2 min active recovery; 400m). stopped after three 800s to play it safe, kept getting faster and didn't want to blow anything out. was feeling good to go after 2 mins on each interval. Slight soreness on the cool-down, should be okay.
3:49, 3:46, 3:48, 3:45
2:32, 2:29, 2:28
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Monday, June 3, 2013
Mon June 3rd - Easy Run - 5mi
Time of day 6:00 PM
Distance 5.00 mi
Shoe Air Pegasus
Comments Easy run with Mel. Left ankle is in pain since yesterdays run. Had a hard time walking around at work today. Side to side motion is painful although forward motion is okay. Took today easy to try and play it smart. We'll see how things go for tomorrow
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Distance 5.00 mi
Shoe Air Pegasus
Comments Easy run with Mel. Left ankle is in pain since yesterdays run. Had a hard time walking around at work today. Side to side motion is painful although forward motion is okay. Took today easy to try and play it smart. We'll see how things go for tomorrow
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Sunday, June 2, 2013
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