Time of day 7:30 PM
Distance 7.00 mi
Shoe Air Pegasus (NyPk)
powered by RunPartner.com
Saturday, March 22, 2014
Friday, March 21, 2014
Fri March 21st - Progression Run - 10.5mi
Time of day 7:00 PM
Distance 10.50 mi
Shoe Grid Type A5
Comments River loop + Banks. Warmed up right around 3 miles on the banks. Many collegiate runners on the trails tonight. Must be an outdoor opener in the area. Rolled into cut down mile repeats with 1/4 mile active recovery around 1:50-2:00. Started at Marathon pace and cut down to 5K pace. Not really a solid workout plan, just want to get my legs feeling good and shifting pace. First few miles felt very comfortable starting at 6:00. Its amazing how the pace over 5:30 feels comfortable, but once I dip just under 5:30 I feel like Im sprinting. I would attest this to marathon training, however my mileage has not been excessive, so my instinct says its solely a lack of fitness. At any rate cut down on 6 miles about 10 secs per mile, Except for mile 3 which I had happened to pull up on a William and Mary athlete. Wanted to pass him with conviction for old times sake, however back in the old CAA days they were blowing past me. That mile was 10 secs fast. Highlight of the night was somehow getting down to 5:10 on the last interval. Pace was hard, but recovery was really quick.
5:57
5:50
5:31 (W&M pass)
5:30
5:23 (first half in pitch black, conservative with potholes)
5:10
powered by RunPartner.com
Distance 10.50 mi
Shoe Grid Type A5
Comments River loop + Banks. Warmed up right around 3 miles on the banks. Many collegiate runners on the trails tonight. Must be an outdoor opener in the area. Rolled into cut down mile repeats with 1/4 mile active recovery around 1:50-2:00. Started at Marathon pace and cut down to 5K pace. Not really a solid workout plan, just want to get my legs feeling good and shifting pace. First few miles felt very comfortable starting at 6:00. Its amazing how the pace over 5:30 feels comfortable, but once I dip just under 5:30 I feel like Im sprinting. I would attest this to marathon training, however my mileage has not been excessive, so my instinct says its solely a lack of fitness. At any rate cut down on 6 miles about 10 secs per mile, Except for mile 3 which I had happened to pull up on a William and Mary athlete. Wanted to pass him with conviction for old times sake, however back in the old CAA days they were blowing past me. That mile was 10 secs fast. Highlight of the night was somehow getting down to 5:10 on the last interval. Pace was hard, but recovery was really quick.
5:57
5:50
5:31 (W&M pass)
5:30
5:23 (first half in pitch black, conservative with potholes)
5:10
powered by RunPartner.com
Fri March 21st - Easy Run - 4mi
Time of day 8:30 AM
Distance 4.00 mi
Shoe Air Pegasus (NyPk)
Comments Pre-work shakeout
powered by RunPartner.com
Distance 4.00 mi
Shoe Air Pegasus (NyPk)
Comments Pre-work shakeout
powered by RunPartner.com
Thursday, March 20, 2014
Thu March 20th - Easy Run - 10.75mi
Time of day 7:30 PM
Distance 10.75 mi
Shoe Air Pegasus (NyPk)
Comments River + treadmill.
powered by RunPartner.com
Distance 10.75 mi
Shoe Air Pegasus (NyPk)
Comments River + treadmill.
powered by RunPartner.com
Wednesday, March 19, 2014
Wed March 19th - Easy Run - 10.8mi
Time of day 9:00 AM
Distance 10.80 mi
Shoe Air Pegasus (NyPk)
Comments River loop. DId some pushups, sit ups, and lunges last night after my run to try and resuscitate and supplement some fast twitch. Probably did 20 mins of circuits, my body is wrecked today. Havent felt this sore in a while. May be my current weakness. Amazing how 10 miles of running a day doesnt wear me out nearly as much as a couple of basic PE exercises.
powered by RunPartner.com
Distance 10.80 mi
Shoe Air Pegasus (NyPk)
Comments River loop. DId some pushups, sit ups, and lunges last night after my run to try and resuscitate and supplement some fast twitch. Probably did 20 mins of circuits, my body is wrecked today. Havent felt this sore in a while. May be my current weakness. Amazing how 10 miles of running a day doesnt wear me out nearly as much as a couple of basic PE exercises.
powered by RunPartner.com
Tuesday, March 18, 2014
Tue March 18th - Easy Run - 10.5mi
Time of day 9:00 AM
Distance 10.50 mi
Shoe Air Pegasus (NyPk)
Comments Schuylkill river/banks. Heavy cross winds. ran a couple 400m pickups early on to shake out. Speed does not feel good.
powered by RunPartner.com
Distance 10.50 mi
Shoe Air Pegasus (NyPk)
Comments Schuylkill river/banks. Heavy cross winds. ran a couple 400m pickups early on to shake out. Speed does not feel good.
powered by RunPartner.com
Tue March 18th - Easy Run - 10mi
Time of day 7:00 PM
Distance 10.00 mi
Shoe Air Pegasus (NyPk)
Comments Treadmill run. Need more mileage
powered by RunPartner.com
Distance 10.00 mi
Shoe Air Pegasus (NyPk)
Comments Treadmill run. Need more mileage
powered by RunPartner.com
Sunday, March 16, 2014
Sat March 15th - 5K - 10.107mi
Time of day 8:30 AM
Distance 3.11 mi
Distance WU/CD 7.00 mi
Comments Jogged the loop to try and loosen up. Probably shouldnt have run considering my energy levels this week. basically ran 5:17s even. Didnt kick or get out hard. Went through the motions on this one. To be expected with my lack of workouts recently.
powered by RunPartner.com
Distance 3.11 mi
Distance WU/CD 7.00 mi
Comments Jogged the loop to try and loosen up. Probably shouldnt have run considering my energy levels this week. basically ran 5:17s even. Didnt kick or get out hard. Went through the motions on this one. To be expected with my lack of workouts recently.
powered by RunPartner.com
Fri March 14th - Easy Run - 7mi
Time of day 6:30 AM
Distance 7.00 mi
Shoe Air Pegasus (NyPk)
Comments out and back, legs feel dead this week
powered by RunPartner.com
Distance 7.00 mi
Shoe Air Pegasus (NyPk)
Comments out and back, legs feel dead this week
powered by RunPartner.com
Subscribe to:
Posts (Atom)