Time of day 5:30 PM
Distance 18.30 mi
Shoe Air Pegasus +
Comments Near perfect running weather. Felt effortless through 10. First 01:15 was hilly and mix of trails. Leveled out the final 6 on canal path. Started to hurt for some water around mile 15, started to pay for it in the end. Strange numbness in my right leg for the last 1.5 miles. Walk/jogged it in to play it safe without overexerting myself. Still have a ways to go, not feeling as strong as I would like on the long runs.
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Saturday, July 19, 2014
Friday, July 18, 2014
Thursday, July 17, 2014
Thu July 17th - Tempo Run - 10.8mi
Time of day 7:00 PM
Distance 5.00 mi
Shoe Air Pegasus +
Distance WU/CD 5.80 mi
Comments River Loop. 3 miles warm-up 20 min at goal marathon pace, about 3/4 mile easy, 10 min goal marathon pace, cool down. Wanted to lock into 6 min miles no matter the effort. A little tougher than I had hoped but Ill take it considering the amount of sawdust and Bondo I likely breathed in today.
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Distance 5.00 mi
Shoe Air Pegasus +
Distance WU/CD 5.80 mi
Comments River Loop. 3 miles warm-up 20 min at goal marathon pace, about 3/4 mile easy, 10 min goal marathon pace, cool down. Wanted to lock into 6 min miles no matter the effort. A little tougher than I had hoped but Ill take it considering the amount of sawdust and Bondo I likely breathed in today.
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Wednesday, July 16, 2014
Wed July 16th - Easy Run - 3mi
Time of day 7:30 PM
Distance 3.00 mi
Shoe Air Pegasus +
Comments Precautionary recovery day, Lateral side right knee has an egg sized inflammation due to tight IT band. Long work day didnt help. Ice and stretch.
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Distance 3.00 mi
Shoe Air Pegasus +
Comments Precautionary recovery day, Lateral side right knee has an egg sized inflammation due to tight IT band. Long work day didnt help. Ice and stretch.
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Tuesday, July 15, 2014
Tue July 15th - Aerobic Capacity Intervals - 8.97mi
Time of day 7:00 PM
Distance 4.97 mi
Shoe Grid Type A5
Distance WU/CD 4.00 mi
Comments BMRC workout. Only a couple die hards out tonight in the thunderstorm. Pouring rain, redirected us to the pavement loop, the grass loop was under water. Workout was 8 x 1000 on 45 secs recovery at 10 mile race pace. Felt good, decided to run a bit faster and chase down one of the faster guys. Never felt worn out. I much prefer the rain and pavement workouts to high humidity on thick grass trails. Went out hard thanks to a young 16 year old prodigy pushing the pace (unfortunately it was too hot for him as well as he dropped after 3). Settled in on 3:15s and closed a bit quicker. Lets hope for rain at Lehigh.
3:10
3:20
3:14
3:14
3:14
3:16
3:12
3:11
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Distance 4.97 mi
Shoe Grid Type A5
Distance WU/CD 4.00 mi
Comments BMRC workout. Only a couple die hards out tonight in the thunderstorm. Pouring rain, redirected us to the pavement loop, the grass loop was under water. Workout was 8 x 1000 on 45 secs recovery at 10 mile race pace. Felt good, decided to run a bit faster and chase down one of the faster guys. Never felt worn out. I much prefer the rain and pavement workouts to high humidity on thick grass trails. Went out hard thanks to a young 16 year old prodigy pushing the pace (unfortunately it was too hot for him as well as he dropped after 3). Settled in on 3:15s and closed a bit quicker. Lets hope for rain at Lehigh.
3:10
3:20
3:14
3:14
3:14
3:16
3:12
3:11
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Monday, July 14, 2014
Mon July 14th - Easy Run - 8.5mi
Time of day 6:00 PM
Distance 8.50 mi
Shoe Air Pegasus +
Comments Just missed the storm, stomach bug is on its way out.
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Distance 8.50 mi
Shoe Air Pegasus +
Comments Just missed the storm, stomach bug is on its way out.
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Sunday, July 13, 2014
Sun July 13th - Easy Run - 4.5mi
Time of day 6:00 PM
Distance 4.50 mi
Shoe Air Pegasus +
Comments Acquired a painful stomach bug last night. Waited as long as possible to shake it and get a solid run in. Not today, only made it out briefly. Hopefully tomorrow is better.
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Distance 4.50 mi
Shoe Air Pegasus +
Comments Acquired a painful stomach bug last night. Waited as long as possible to shake it and get a solid run in. Not today, only made it out briefly. Hopefully tomorrow is better.
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