Sat March 19th - 5K - 11.107mi

Time of day 10:15 AM
Distance 3.11 mi
Shoe Adizero Adios 2
WUCD Shoe Supernova Glide 4
Distance WU/CD 8.00 mi
Comments 3.5 warmup and strides. This is the most prolific 5k road race in south jersey with all local clubs in full attendance. The race is typically won around 14:40s. Break 16 and you may crack the top 20. Didnt have high hopes coming in with heavy training loads though. Figured If I could get under 16:30 it would be a good sign. I bit more tired than expected. Got out in the stampede and felt like I was running low 5s. To my surprise the clock read 5:19 at mile one. This startled me a bit so I put in a small surge to get back on pace. Mile 2 was more difficult with a few rollers. Clock read 10:42. Felt fine at the top of the hill and tried to move for the last mile. It seems I don't have much pickup at the moment, only managing a 5:15 to close. Watch read 16:32, but will have to wait for the official results. Would have been nice to be closer to 16:20, but mileage and workouts have been more consistent lately. I feel I may need to race myself back into form just to get used to getting out hard again. I am definitely not strained by this race and probably ran a bit scared. Should be able to get out closer to 5 flat for a 5k without too much energy lost. Cool down with the team for about 4. Just have to keep at it for now, still early.
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Fri March 18th - Easy Run - 5.3mi

Time of day 10:15 AM
Distance 5.30 mi
Shoe Supernova Glide 4
Comments Easy, still feeling tight from the other day, even after taking a day off.
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Wed March 16th - Easy Run - 8.5mi

Time of day 7:00 PM
Distance 8.50 mi
Shoe Supernova Glide 4
Comments Easy run, feeling tired from yesterday, quads are a bit locked up.
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Tue March 15th - Aerobic Capacity Intervals - 12.3mi

Time of day 7:15 PM
Distance 5.30 mi
Shoe Adizero Adios 2
WUCD Shoe Supernova Glide 4
Distance WU/CD 7.00 mi
Comments 3.5 miles warm up to Penn from ridge plus a few laps on the track. Legs feeling sluggish after being on my feet all day. Workout was set for 4 x 400 with 1 min rest, 400m between sets. I was getting dropped as usual, but starting at the same time as the rest of the group. My rest was averaging around 50-55 secs. Didnt feel great but wasnt difficult. felt better as the workout moved on. Finished with a few laps on the track and jogged back home.

70.4, 73.0, 72.3, 73.8

74.9, 73.1, 73.3, 73.1

74.3, 73.0, 73.6, 72.5

74.4, 73.5, 72.1, 70.7
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Mon March 14th - Easy Run - 4mi

Time of day 8:00 PM
Distance 4.00 mi
Shoe Supernova Glide 4
Comments tired today after long day at work
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Sun March 13th - Long Run - 14mi

Time of day 3:00 PM
Distance 14.00 mi
Shoe Supernova Glide 4
Comments Out and back, 16/Ridge to Forbidden Drive. Light mist, Felt comfortable. Slight tightness in my neck, must not be relaxing my arms enough. Overall chill run. Came back over a minute quicker.
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