Sat February 20th - Tempo Run - 12.08mi

Time of day 9:00 AM
Distance 5.08 mi
Shoe Adizero Adios 2
Distance WU/CD 7.00 mi
Comments Drove out to Ambler for the Frosty 5Miler as part of the mid-atlantic road racing series with PRTC. Been my first solid week over 50miles in a while, so went in with the mentality to tempo the race and close hard if I felt good. The course was a bit hillier than I had expected with rollers throughout and a couple long inclines at points, luckily they were balanced out with some much needed down hills. Got out quicker than expected under 5:10, but there was a lot of competition and the first mile was comfortably downhill for the most part. Backed off to pace and just maintained, before trailing off in the end. Didnt feel too great in the last mile over the course of a windy trail segment. I was hoping tempo at this point in time was 5:30-35s. 5:40s didnt feel great but I wasnt dead either. Needed today to get back into the mentality of racing. Motivated to get fit again at this point.
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Fri February 19th - Easy Run - 5.5mi

Time of day 8:45 PM
Distance 5.50 mi
Shoe Supernova Sequence Gtx 3
Comments same run as yesterday after work.
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Thu February 18th - Easy Run - 5.5mi

Time of day 4:00 PM
Distance 5.50 mi
Shoe Supernova Sequence Gtx 3
Comments Out and back on the banks, easy run
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Wed February 17th - Easy Run - 8.5mi

Time of day 8:15 PM
Distance 8.50 mi
Shoe Supernova Sequence Gtx 3
Comments Treadmill... chilling, 1%incline.
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Tue February 16th - Aerobic Capacity Intervals - 11.25mi

Time of day 6:30 PM
Distance 11.25 mi
Shoe Adizero Adios 2
Comments 3 miles warm-up to Franklin Field. Solid group out today at the track. We had a pack of 10 targeting 800m repeats around 2:30 with 90 sec recovery. Temperature was in the mid 40s which was refreshing after the cold weekend despite strong winds. Best Ive felt in a while. Finished with a few quick 200s and some laps on the track, before cooling down back to Ridge Ave.

2:30.9
2:30.0
2:30.9
2:28.9
2:29.8
2:30.7
2:29.4
2:30.6

33,32
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Mon February 15th - Easy Run - 10mi

Time of day 4:45 PM
Distance 10.00 mi
Shoe Supernova Sequence Gtx 3
Comments Treadmill run, snowing again...stayed comfortable at 1% incline with a gentle progression in pace.
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Sun February 14th - Easy Run - 6mi

Time of day 2:00 PM
Distance 6.00 mi
Shoe Supernova Sequence Gtx 3
Comments less than 5 degree windchill. Not a fun run, cut it way short since I could barely breathe in this mess. Weak weekend for running.
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