Time of day 7:00 PM
Distance 7.10 mi
Shoe Supernova Glide 4
Comments Out and back. Out in 24:00 (6:45) back in 22:40 (6:23)
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Saturday, October 3, 2015
Tuesday, September 29, 2015
Tue September 29th - Aerobic Capacity Intervals - 9.75mi
Time of day 6:30 PM
Distance 9.75 mi
Shoe Supernova Glide 4
Comments Franklin Field track workout. 2.5 miles from lloyd hall + some running on the track, a couple strides, then workout. The fast guys were going for 5-6 x 1 mile starting in 5:15 and working down (eventually to 4:50). I wanted to run about 5:00 pace but less volume, so I hung with them for 800m, sat out the third 400, and helped pace the last 400 of each set (short active recovery). Ran 5 sets followed by a few 200m striders. Finished with 2.5 more miles back to lloyd hall to close out the night. Tired from work as usual, but pace felt okay despite a sloshy track from the heavy afternoon rain. Other felt it was affecting their typical pace but I dont have much frame of reference at this point. Running on Franklin Field is so much fun, hopefully this will drive me to get back into shape.
2:35, 1:17
2:35, 1:16
2:36, 1:16
2:32, 1:13
2:30, 1:13
2 x 200 in 35 sec
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Distance 9.75 mi
Shoe Supernova Glide 4
Comments Franklin Field track workout. 2.5 miles from lloyd hall + some running on the track, a couple strides, then workout. The fast guys were going for 5-6 x 1 mile starting in 5:15 and working down (eventually to 4:50). I wanted to run about 5:00 pace but less volume, so I hung with them for 800m, sat out the third 400, and helped pace the last 400 of each set (short active recovery). Ran 5 sets followed by a few 200m striders. Finished with 2.5 more miles back to lloyd hall to close out the night. Tired from work as usual, but pace felt okay despite a sloshy track from the heavy afternoon rain. Other felt it was affecting their typical pace but I dont have much frame of reference at this point. Running on Franklin Field is so much fun, hopefully this will drive me to get back into shape.
2:35, 1:17
2:35, 1:16
2:36, 1:16
2:32, 1:13
2:30, 1:13
2 x 200 in 35 sec
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Monday, September 28, 2015
Sunday, September 27, 2015
Sun September 27th - Easy Run - 7.5mi
Time of day 4:30 PM
Distance 7.50 mi
Shoe Supernova Glide 4
Comments Ran spring garden down to the delaware, past the stripclubs for an out and back. Parkway still locked down for pope-acolypse.
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Distance 7.50 mi
Shoe Supernova Glide 4
Comments Ran spring garden down to the delaware, past the stripclubs for an out and back. Parkway still locked down for pope-acolypse.
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Tue September 22nd - Aerobic Capacity Intervals - 11mi
Time of day 4:30 PM
Distance 11.00 mi
Comments 4 miles warm-up to UPenn track. workout was 3 x 2 miles on the track 400m active recovery, 2 miles cool down.
Having some stomach issues recently on the run. Legs feel fine, effort doesnt give me trouble, however stomach issues cause me to step off and hit the bathroom. Managed 2 mile, 1 mile, 1 mile. Really solid groups to train with, need to pull it together soon. I was in group 2 getting dropped.
11:03 (5:33, 5:30)
5:30
5:20
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Distance 11.00 mi
Comments 4 miles warm-up to UPenn track. workout was 3 x 2 miles on the track 400m active recovery, 2 miles cool down.
Having some stomach issues recently on the run. Legs feel fine, effort doesnt give me trouble, however stomach issues cause me to step off and hit the bathroom. Managed 2 mile, 1 mile, 1 mile. Really solid groups to train with, need to pull it together soon. I was in group 2 getting dropped.
11:03 (5:33, 5:30)
5:30
5:20
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Fri September 25th - Easy Run - 5mi
Time of day 4:15 PM
Distance 5.00 mi
Shoe Supernova Glide 4
Comments Ran down around the museum to check out the pope action. 3 army men on every corner, steel crowd control barracades, cops everywhere. Could only handle about 5 miles running up and down empty streets before getting turned around.
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Distance 5.00 mi
Shoe Supernova Glide 4
Comments Ran down around the museum to check out the pope action. 3 army men on every corner, steel crowd control barracades, cops everywhere. Could only handle about 5 miles running up and down empty streets before getting turned around.
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Sat September 26th - Easy Run - 4mi
Time of day 4:15 PM
Distance 4.00 mi
Shoe Supernova Glide 4
Comments Tried to hit the river through the woods on lemon hill, army guys stopped me twice, got turned around. Ran home frustrated, decided to drink beer and do pullups instead.
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Distance 4.00 mi
Shoe Supernova Glide 4
Comments Tried to hit the river through the woods on lemon hill, army guys stopped me twice, got turned around. Ran home frustrated, decided to drink beer and do pullups instead.
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