Time of day 6:30 PM
Distance 19.25 mi
Shoe Air Pegasus +
Comments Schuylkill River loop x 2 from Ridge Ave. I've been having a hard time getting in the long runs due to mental weakness. Decided I had to get it done today and force myself through the weak head while balancing all the stress of my commission work and various deadlines. Jogged easy down to the museum, stayed relaxed through the first river loop in around 57:45 (6:50 pace), slowly dropped pace but maintained equal effort in the first half of second loop, then dropped miles 14-18 in 24 mins to get a taste of marathon pace effort to round out the second loop in 54:30 (6:27). Jogged home at a pedestrian pace to shake it out a bit. The flat canal path made pace control manageable. Felt relaxed despite managing settling my mind and staying focused on a rhythmic zone. Other than that, some minor pain around the nuchal ligament, I must be tensing up my shoulders in the later miles of the run.
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Saturday, August 2, 2014
Thursday, July 31, 2014
Thu July 31st - Easy Run - 4mi
Time of day 7:00 PM
Distance 4.00 mi
Shoe Air Pegasus +
Comments Rough day at the office, squeezed in this easy jog
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Distance 4.00 mi
Shoe Air Pegasus +
Comments Rough day at the office, squeezed in this easy jog
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Wednesday, July 30, 2014
Wed July 30th - Easy Run - 7.1mi
Time of day 7:00 PM
Distance 7.10 mi
Shoe Air Pegasus +
Comments Not so easy recovery run, hopped up on caffeine all day, nauseous and worn down from yesterday. Stride felt nice and relaxed despite everything else.
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Distance 7.10 mi
Shoe Air Pegasus +
Comments Not so easy recovery run, hopped up on caffeine all day, nauseous and worn down from yesterday. Stride felt nice and relaxed despite everything else.
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Tuesday, July 29, 2014
Tue July 29th - Aerobic Capacity Intervals - 10mi
Time of day 6:00 PM
Distance 5.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
Distance WU/CD 5.00 mi
Comments BMRC Group workout. 800m grass loop. 5 x Mile repeats on 65 secs recovery. Weather in the low 70s, grass was nice and short. Goal pace was 5:30s, pace felt really controlled, recovered fully after 1 min. Pleased with the effort after a rough couple weeks of work.
5:28, 5:31, 5:24, 5:23, 5:18
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Distance 5.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
Distance WU/CD 5.00 mi
Comments BMRC Group workout. 800m grass loop. 5 x Mile repeats on 65 secs recovery. Weather in the low 70s, grass was nice and short. Goal pace was 5:30s, pace felt really controlled, recovered fully after 1 min. Pleased with the effort after a rough couple weeks of work.
5:28, 5:31, 5:24, 5:23, 5:18
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Monday, July 28, 2014
Sunday, July 27, 2014
Sun July 27th - Easy Run - 9.25mi
Time of day 3:00 PM
Distance 9.25 mi
Shoe Air Pegasus +
Comments Tired, backed off in the heat this afternoon.
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Distance 9.25 mi
Shoe Air Pegasus +
Comments Tired, backed off in the heat this afternoon.
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