Sat August 22nd - Easy Run - 5mi

Time of day 7:15 PM
Distance 5.00 mi
Shoe Supernova Glide 4
Comments River trail. tired today
powered by RunPartner.com

Fri August 21st - Tempo Run - 9mi

Time of day 5:30 PM
Distance 9.00 mi
Shoe Adizero Boston 3
Comments Wissahickon Trails (Forbidden Drive) out and back from Kitchens Lane. 2 Miles warm-up, 15 min tempo, 5 min active jog, 10 min tempo, 3 min active jog, 5 min tempo, cool down.

28:26 going out
28:07 coming back

Hit tempo pace between 5:30 and 5:40 pace on the trails.
powered by RunPartner.com

Wed August 19th - Easy Run - 5.5mi

Time of day 8:00 PM
Distance 5.50 mi
Shoe Supernova Glide 4
Comments River banks
powered by RunPartner.com

Tue August 18th - Aerobic Capacity Intervals - 10.2mi

Time of day 6:30 PM
Distance 10.20 mi
Shoe Adizero Boston 3
Comments Jog to Lloyd hall. Mile repeats with PRTC. rest was 3:30, but due to getting dropped my rest slowly dropped to about 2:45 by the 3rd set. The team hit 6 closing in 4:55. Im not fit enough for that, Made it through 3.5 before calling it. really hot out and tough day at work. Heel felt okay.

5:20, 5:20, 5:27, 2:45
powered by RunPartner.com

Mon August 17th - Strides - 7mi

Time of day 7:00 PM
Distance 7.00 mi
Shoe Supernova Glide 4
Comments Strides on an out and back river run.
powered by RunPartner.com

Sun August 16th - Easy Run - 9.43mi

Time of day 2:00 PM
Distance 9.43 mi
Shoe Supernova Glide 4
Comments injury trouble last week. Feels like a bruised heel (the back side, not underneath). Difficult to run on in the first miles but loosens up. Injury tied with mild sickness made me take the past few days off. Felt decent today, aside from dehydration and running at 2:00pm in the dead heat of the day.
powered by RunPartner.com