Time of day 5:00 PM
Distance 7.90 mi
Shoe Air Pegasus +
Comments Out and back on Kelly. Hamstrings all locked up from yesterday. Loosened up by the end.
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Saturday, June 21, 2014
Friday, June 20, 2014
Fri June 20th - Weight Lifting mi
Time of day 7:00 PM
Distance 0.00 mi
Comments warm up with 15 pull-ups, 30 pushups, and 45 air squats. Followed with deadlifts, working up to 185 lbs in 5 sets of 2 (was at about 80% of max). Finished with a circuit of standing bar bell pulls x 12 (up to chin at 75lbs) + burbee over bar bell x 10. Went through 5 rounds.
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Distance 0.00 mi
Comments warm up with 15 pull-ups, 30 pushups, and 45 air squats. Followed with deadlifts, working up to 185 lbs in 5 sets of 2 (was at about 80% of max). Finished with a circuit of standing bar bell pulls x 12 (up to chin at 75lbs) + burbee over bar bell x 10. Went through 5 rounds.
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Fri June 20th - Easy Run - 9.8mi
Time of day 5:00 PM
Distance 9.80 mi
Shoe Air Pegasus +
Comments Boxer trail to west river drive. Post-work cruised the dirt path. Stayed relaxed, adjusting to the heat nicely.
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Distance 9.80 mi
Shoe Air Pegasus +
Comments Boxer trail to west river drive. Post-work cruised the dirt path. Stayed relaxed, adjusting to the heat nicely.
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Thursday, June 19, 2014
Thu June 19th - Tempo Run - 10.8mi
Time of day 7:45 PM
Distance 10.80 mi
Shoe Air Pegasus +
Comments River loop from ridge. 1.5 warm-up and rolled into 2 x 2.5 mile with 5 mins easy jog plus 1 mile. Jogged the easy segments pretty slow. Feeling sore form yesterday's weight lifting. I really need to pay more attention to getting enough recovery, since Im feeling pretty spent after working in museum all day and lifting.
Splits
11:37 (5:47, 5:47, 3:00)
11:35 (5:55. 5:40, 2:50)
5:48
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Distance 10.80 mi
Shoe Air Pegasus +
Comments River loop from ridge. 1.5 warm-up and rolled into 2 x 2.5 mile with 5 mins easy jog plus 1 mile. Jogged the easy segments pretty slow. Feeling sore form yesterday's weight lifting. I really need to pay more attention to getting enough recovery, since Im feeling pretty spent after working in museum all day and lifting.
Splits
11:37 (5:47, 5:47, 3:00)
11:35 (5:55. 5:40, 2:50)
5:48
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Wednesday, June 18, 2014
Wed June 18th - Weight Lifting mi
Time of day 9:00 PM
Distance 0.00 mi
Comments push ups, pull ups, air squats. Back Squats 5 x 2 at 80-90% max. Conservatively at 155 lbs. Didnt want to push too hard on the heavy stuff. Finished up with 9 mins (as many reps as possible), 12 x dumb bell thrusters (20lbs), 12 x toe to bar. Made it through 5 reps.
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Distance 0.00 mi
Comments push ups, pull ups, air squats. Back Squats 5 x 2 at 80-90% max. Conservatively at 155 lbs. Didnt want to push too hard on the heavy stuff. Finished up with 9 mins (as many reps as possible), 12 x dumb bell thrusters (20lbs), 12 x toe to bar. Made it through 5 reps.
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Wed June 18th - Easy Run - 4mi
Time of day 8:00 PM
Distance 4.00 mi
Shoe Air Pegasus +
Comments Out and back after lifting, dead from weights
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Distance 4.00 mi
Shoe Air Pegasus +
Comments Out and back after lifting, dead from weights
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Tuesday, June 17, 2014
Tue June 17th - Aerobic Capacity Intervals - 8mi
Time of day 6:00 PM
Distance 8.00 mi
Comments Went out to Bryn Mawr for the club run, however there must have been an executive decision to take a break from Tuesday workouts for the coming weeks. Ran to the 800 m grass loop for a solo workout since I drove 45 mins to get out there. Warm-up for about 2 miles and rolled into 5 x 800 m at 5k effort on 1 min recovery. Hit splits at 2:40, 2:41, 3:37, 2:34, 2:37. Not bad considering the thick grass and sharp turns account for some time. Getting stronger each week, need to keep workouts rolling. Finished with 6 hard strides. Cool-down back to the store.
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Distance 8.00 mi
Comments Went out to Bryn Mawr for the club run, however there must have been an executive decision to take a break from Tuesday workouts for the coming weeks. Ran to the 800 m grass loop for a solo workout since I drove 45 mins to get out there. Warm-up for about 2 miles and rolled into 5 x 800 m at 5k effort on 1 min recovery. Hit splits at 2:40, 2:41, 3:37, 2:34, 2:37. Not bad considering the thick grass and sharp turns account for some time. Getting stronger each week, need to keep workouts rolling. Finished with 6 hard strides. Cool-down back to the store.
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Sunday, June 15, 2014
Sun June 15th - Easy Run - 17.25mi
Time of day 8:00 AM
Distance 17.25 mi
Shoe Air Pegasus +
Comments Wissihickon Loop coming back on West River Dr. Kept the pace as relaxed and comfortable as possible the first 12 miles or so. Midvale hill took it out of me around mile 6-7. Held steady through Forbidden Dr dirt trails. Im having some difficulty staying focused half way through the runs. Too many coffee shops along the way I suppose. Forcing myself to snap out of it I injected a 4 mile pickup on West River to get the legs moving close to marathon pace. The effort was really difficult towards the end. Staggered to a water fountain around mile 14.5 only to get one of those drippling spickets which wasn't very satisfying. Started feeling hungry/thirsty pretty early in the run but toughed it out until the end. First solid long run in my buildup to Lehigh. Much more enjoyable than those hellish winter runs of Boston training... until the heat turns up soon enough again.
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Distance 17.25 mi
Shoe Air Pegasus +
Comments Wissihickon Loop coming back on West River Dr. Kept the pace as relaxed and comfortable as possible the first 12 miles or so. Midvale hill took it out of me around mile 6-7. Held steady through Forbidden Dr dirt trails. Im having some difficulty staying focused half way through the runs. Too many coffee shops along the way I suppose. Forcing myself to snap out of it I injected a 4 mile pickup on West River to get the legs moving close to marathon pace. The effort was really difficult towards the end. Staggered to a water fountain around mile 14.5 only to get one of those drippling spickets which wasn't very satisfying. Started feeling hungry/thirsty pretty early in the run but toughed it out until the end. First solid long run in my buildup to Lehigh. Much more enjoyable than those hellish winter runs of Boston training... until the heat turns up soon enough again.
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