Time of day 3:00 PM
Distance 4.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
WUCD Shoe Adizero 3.51.1 (Bl/rd)
Distance WU/CD 6.00 mi
Comments Expecting much faster considering the course. 2 out slow, 2 back slower. Never resting enough, stress, work, studio seems to be wearing me out. Ran in no man's land in 5th place, start to finish. 4th was run in 21 flat, which is what I was expecting on time. Hopefully my fastest days aren't behind me. Tough luck, moving on...
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Saturday, October 19, 2013
Sat October 19th - Easy Run - 3mi
Time of day 10:15 AM
Distance 3.00 mi
Shoe Air Pegasus+ (BLUE)
Comments Easy shakeout
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Distance 3.00 mi
Shoe Air Pegasus+ (BLUE)
Comments Easy shakeout
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Thursday, October 17, 2013
Thu October 17th - Easy Run - 9mi
Time of day 7:30 PM
Distance 9.00 mi
Shoe Air Pegasus+ (BLUE)
Comments Treadmill after long work day...
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Distance 9.00 mi
Shoe Air Pegasus+ (BLUE)
Comments Treadmill after long work day...
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Wednesday, October 16, 2013
Wed October 16th - Easy Run - 8.5mi
Time of day 6:30 PM
Distance 8.50 mi
Shoe Air Pegasus+ (BLUE)
Comments River loop
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Distance 8.50 mi
Shoe Air Pegasus+ (BLUE)
Comments River loop
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Tuesday, October 15, 2013
Tue October 15th - Aerobic Capacity Intervals - 10mi
Time of day 6:00 PM
Distance 10.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
WUCD Shoe Adizero 3.51.1 (Bl/rd)
Comments Bryn Mawr Running Club. We switched it up and ran on the neighborhood pavement loops. 3 miles warm-up. Started off with 1 mile at 5K pace effort, 90 secs recovery, 6 x 800 threshold with 30 secs active recovery, 2 mile cooldown. Legs felt flat today, effort felt way harder than the times. The loop consists of a long downhill on the first half, finishing the second half up hill. Not sure if the short rest was a factor on pacing but I will definitely need to get used to running hills again. First 800 was slow, leveled out consistently on the next 4 and cruised home the last one. Odd thing is, the first slow 8 felt the same effort as the rest.
5:13
2:44, 2:38, 2:38, 2:38, 2:38, 2:35
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Distance 10.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
WUCD Shoe Adizero 3.51.1 (Bl/rd)
Comments Bryn Mawr Running Club. We switched it up and ran on the neighborhood pavement loops. 3 miles warm-up. Started off with 1 mile at 5K pace effort, 90 secs recovery, 6 x 800 threshold with 30 secs active recovery, 2 mile cooldown. Legs felt flat today, effort felt way harder than the times. The loop consists of a long downhill on the first half, finishing the second half up hill. Not sure if the short rest was a factor on pacing but I will definitely need to get used to running hills again. First 800 was slow, leveled out consistently on the next 4 and cruised home the last one. Odd thing is, the first slow 8 felt the same effort as the rest.
5:13
2:44, 2:38, 2:38, 2:38, 2:38, 2:35
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Sunday, October 13, 2013
Sun October 13th - Easy Run - 10.8mi
Time of day 5:00 PM
Distance 10.80 mi
Shoe Air Pegasus+ (BLUE)
Comments River loop.
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Distance 10.80 mi
Shoe Air Pegasus+ (BLUE)
Comments River loop.
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Sat October 12th - 5K - 10.107mi
Time of day 10:15 AM
Distance 3.11 mi
WUCD Shoe Air Pegasus+ (BLUE)
Distance WU/CD 7.00 mi
Comments Fun race around the penitentiary and surrounding neighborhoods. Very windy with numerous tight turns on street blocks lined with cars. Race went out pretty hard with a pack of 4 including me. Leader took off at about 1.5 and I couldn't hang. Led 2nd for about 3/4 mile before another runner passed me. Tucked in to block the wind. After 2.25 another athlete joined the pack. The race finished with a full loop around the old jailhouse. Started to feel sapped. with 1/4 mile to go both guys surged and put about 10ms on me. rallied with 200m to get within striking distance, with 50ms to go threw down some long lost 800m speed and got them both at the line for 2nd. Pleased with the finish despite the slow time. Sadly Im not in the results for some reason. Overall effort was controlled, feeling within myself at the finish.
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Distance 3.11 mi
WUCD Shoe Air Pegasus+ (BLUE)
Distance WU/CD 7.00 mi
Comments Fun race around the penitentiary and surrounding neighborhoods. Very windy with numerous tight turns on street blocks lined with cars. Race went out pretty hard with a pack of 4 including me. Leader took off at about 1.5 and I couldn't hang. Led 2nd for about 3/4 mile before another runner passed me. Tucked in to block the wind. After 2.25 another athlete joined the pack. The race finished with a full loop around the old jailhouse. Started to feel sapped. with 1/4 mile to go both guys surged and put about 10ms on me. rallied with 200m to get within striking distance, with 50ms to go threw down some long lost 800m speed and got them both at the line for 2nd. Pleased with the finish despite the slow time. Sadly Im not in the results for some reason. Overall effort was controlled, feeling within myself at the finish.
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