Time of day 7:30 PM
Distance 10.50 mi
Shoe Supernova Sequence 5 (ASN)
Comments River Loop, smooth run
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Thursday, March 19, 2015
Tuesday, March 17, 2015
Tue March 17th - Strides - 10mi
Time of day 7:45 PM
Distance 10.00 mi
Shoe Supernova Sequence 5 (ASN)
Comments river loop. Dicey with the strong crosswinds. Took off yesterday due to golf ball sized knot on lateral side of right knee. Typical IT tightness. Played it safe and took 500mg naproxen/Ice massage. Had some trouble early on, but loosened up as the I kept going. Tested the waters with 10 x 100m strides to close out. Tried to max out on speed at top end of the stride. Knee held up okay, Ill have to pay close attention to it over the coming weeks.
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Distance 10.00 mi
Shoe Supernova Sequence 5 (ASN)
Comments river loop. Dicey with the strong crosswinds. Took off yesterday due to golf ball sized knot on lateral side of right knee. Typical IT tightness. Played it safe and took 500mg naproxen/Ice massage. Had some trouble early on, but loosened up as the I kept going. Tested the waters with 10 x 100m strides to close out. Tried to max out on speed at top end of the stride. Knee held up okay, Ill have to pay close attention to it over the coming weeks.
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Sunday, March 15, 2015
Sun March 15th - Long Run - 16mi
Time of day 4:30 PM
Distance 16.00 mi
Shoe Supernova Sequence 5 (ASN)
Comments Museum, boxers trail, down Ridge, up Midvale, back through Wissahickon and West River dr. Disappointed with my inconsistency lately with work. I wanted to get a good effort this weekend. Course started with numerous hilly trails through 10 miles. Excessive crosswinds. Focused on staying as comfortable as possible for the first hour of running. Hill on Midvale was tough, but recovered okay. Once I hit 11 miles I was back on the flat river with the wind on my back. Rolled into some Marathon pace for 4 miles hitting 23:51, closing out with a 5:47. The wind made this much easier than expected. Long run is a touch short, but is more than half of last week's mileage so Ill take it.
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Distance 16.00 mi
Shoe Supernova Sequence 5 (ASN)
Comments Museum, boxers trail, down Ridge, up Midvale, back through Wissahickon and West River dr. Disappointed with my inconsistency lately with work. I wanted to get a good effort this weekend. Course started with numerous hilly trails through 10 miles. Excessive crosswinds. Focused on staying as comfortable as possible for the first hour of running. Hill on Midvale was tough, but recovered okay. Once I hit 11 miles I was back on the flat river with the wind on my back. Rolled into some Marathon pace for 4 miles hitting 23:51, closing out with a 5:47. The wind made this much easier than expected. Long run is a touch short, but is more than half of last week's mileage so Ill take it.
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