Time of day 2:00 PM
Distance 9.78 mi
Shoe Air Pegasus +
Comments River loop in boxers trail down west river dr. Feeling tired from lifting/run combo yesterday. First time on the trails since before winter. Hill work is good
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Saturday, June 14, 2014
Friday, June 13, 2014
Fri June 13th - Weight Lifting mi
Time of day 7:00 PM
Distance 0.00 mi
Comments About 15 mins of hard rowing to start off. Finished with back squats, kept weight to minimum around 130lbs
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Distance 0.00 mi
Comments About 15 mins of hard rowing to start off. Finished with back squats, kept weight to minimum around 130lbs
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Fri June 13th - Easy Run - 8.5mi
Time of day 5:00 PM
Distance 8.50 mi
Shoe Air Pegasus +
Comments Thunderstorm run on the river loop. Closed out with 8 hard strides in the last two miles.
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Distance 8.50 mi
Shoe Air Pegasus +
Comments Thunderstorm run on the river loop. Closed out with 8 hard strides in the last two miles.
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Thu June 12th - Tempo Run - 7mi
Time of day 6:00 PM
Distance 7.00 mi
Shoe Grid Type A5
Comments Made it out to the midsummer night 5k series. Ran just over two miles of the 5k in looping neighborhoods. Hit mile 1 in about 5:17 and mile 2 right at 5:20. IN hind sight I should have stuck in the race since I could have likely came back in 5:15. Unfortunately I was unwilling to tap into some much needed race pain on what seemed slow and unworthy. Just not there yet mentally. It was fun to get moving a little bit, I have some work to do to get things rolling again.
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Distance 7.00 mi
Shoe Grid Type A5
Comments Made it out to the midsummer night 5k series. Ran just over two miles of the 5k in looping neighborhoods. Hit mile 1 in about 5:17 and mile 2 right at 5:20. IN hind sight I should have stuck in the race since I could have likely came back in 5:15. Unfortunately I was unwilling to tap into some much needed race pain on what seemed slow and unworthy. Just not there yet mentally. It was fun to get moving a little bit, I have some work to do to get things rolling again.
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Wednesday, June 11, 2014
Wed June 11th - Easy Run - 7mi
Time of day 10:30 PM
Distance 7.00 mi
Shoe Air Pegasus +
Comments Out and back on the river. Just relaxing, Think I will jump in a 5k tomorrow after work.
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Distance 7.00 mi
Shoe Air Pegasus +
Comments Out and back on the river. Just relaxing, Think I will jump in a 5k tomorrow after work.
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Tuesday, June 10, 2014
Tue June 10th - Aerobic Capacity Intervals - 9mi
Time of day 6:00 PM
Distance 9.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments Bryn Mawr running group on the 800m grass loop. Sore from yesterday's workout. plan for today was 5 x 1200 running the first and third 400s at 10k pace and the middle 400 at 5k pace. Managed 4:10 or slightly under for 4 intervals. Ended up not having the differential as much as I would have liked. Added on an additioanl 400m pickup to help group one close out their last set in 76. Grass was long and slick, effort was harder. Backed off a bit to save some energy for thursdays summer race series. Feeling much better than last week.
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Distance 9.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments Bryn Mawr running group on the 800m grass loop. Sore from yesterday's workout. plan for today was 5 x 1200 running the first and third 400s at 10k pace and the middle 400 at 5k pace. Managed 4:10 or slightly under for 4 intervals. Ended up not having the differential as much as I would have liked. Added on an additioanl 400m pickup to help group one close out their last set in 76. Grass was long and slick, effort was harder. Backed off a bit to save some energy for thursdays summer race series. Feeling much better than last week.
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Monday, June 9, 2014
Mon June 9th - Weight Lifting mi
Time of day 7:00 PM
Distance 0.00 mi
Comments Weight room after running. Did the gym workout today with a group of people. Started off with some kettle bell exercise. Followed with 5 rounds of 3 mins on 1 min off (as many sets as possible), of 5 pull-ups, 10 pushups, 15 air squats. Made it through 12 and half sets. The final item was a 1 mile run for time on a pavement loop through the neighborhood. The white board had pervious classes results written up including a few quick mid-5 minute runners. I was quite wrecked from working all day and running before, so I just settled in on a good tempo pace instead of pushing for an all out effort. Couldnt have been running much faster than 5:40 pace, but crossed the finish line in a speedy 4:41. Next time if I try to hit it hard, I may be able to break the 4 min mile at the gym.
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Distance 0.00 mi
Comments Weight room after running. Did the gym workout today with a group of people. Started off with some kettle bell exercise. Followed with 5 rounds of 3 mins on 1 min off (as many sets as possible), of 5 pull-ups, 10 pushups, 15 air squats. Made it through 12 and half sets. The final item was a 1 mile run for time on a pavement loop through the neighborhood. The white board had pervious classes results written up including a few quick mid-5 minute runners. I was quite wrecked from working all day and running before, so I just settled in on a good tempo pace instead of pushing for an all out effort. Couldnt have been running much faster than 5:40 pace, but crossed the finish line in a speedy 4:41. Next time if I try to hit it hard, I may be able to break the 4 min mile at the gym.
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Mon June 9th - Easy Run - 7mi
Time of day 6:00 PM
Distance 7.00 mi
Shoe Air Pegasus +
Comments No watch. 100 percent humidity after working in the gallery all day building walls. Still feeling exhausted. Popped a few muscle relaxers last night and knocked myself out, could barely get moving this morning. Loosened up on the run though, need to get some energy back.
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Distance 7.00 mi
Shoe Air Pegasus +
Comments No watch. 100 percent humidity after working in the gallery all day building walls. Still feeling exhausted. Popped a few muscle relaxers last night and knocked myself out, could barely get moving this morning. Loosened up on the run though, need to get some energy back.
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Sunday, June 8, 2014
Sun June 8th - Easy Run - 4.5mi
Time of day 7:30 PM
Distance 4.50 mi
Shoe Air Pegasus +
Comments wrecked from moving Mels 91 year old grandma into a new nursing home. No time to make it out sat, still recovering today, barely made it out. I need some recovery.
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Distance 4.50 mi
Shoe Air Pegasus +
Comments wrecked from moving Mels 91 year old grandma into a new nursing home. No time to make it out sat, still recovering today, barely made it out. I need some recovery.
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