Time of day 11:00 AM
Distance 5.30 mi
Shoe Supernova Glide 4
Comments Easy rain run
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Saturday, April 23, 2016
Friday, April 22, 2016
Fri April 22nd - Tempo Run - 10.8mi
Time of day 7:15 PM
Distance 3.50 mi
Shoe Adizero Adios 2
Distance WU/CD 7.30 mi
Comments Feel flat today. Made it just over 20 mins of my 30 min tempo. Difficult to hold 5:45s. Probably due to 2s the other day. Jogged it in with 8 hard strides to get a little more work. Less than 10 days before race, need to start feeling good.
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Distance 3.50 mi
Shoe Adizero Adios 2
Distance WU/CD 7.30 mi
Comments Feel flat today. Made it just over 20 mins of my 30 min tempo. Difficult to hold 5:45s. Probably due to 2s the other day. Jogged it in with 8 hard strides to get a little more work. Less than 10 days before race, need to start feeling good.
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Thursday, April 21, 2016
Thu April 21st - Easy Run - 8.5mi
Time of day 7:15 PM
Distance 8.50 mi
Shoe Supernova Glide 4
Comments River loop
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Distance 8.50 mi
Shoe Supernova Glide 4
Comments River loop
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Tuesday, April 19, 2016
Tue April 19th - Aerobic Capacity Intervals - 12.25mi
Time of day 7:15 PM
Distance 6.00 mi
Shoe Adizero Adios 2
WUCD Shoe Adizero Adios 2
Distance WU/CD 6.25 mi
Comments 3 miles to franklin field. 4 x mile Tempo, 200m floating recovery, 6 x 200 Hard, 200 recovery. 3+ miles cool down. Feeling much better today. Miles felt effortless, alternated leading with the group. Quite windy, but made the 2s more palatable. Ran 200s by myself. Needed some turnover to wake my legs up after struggling on the downhills so badly the other day.
5:46, 5:38, 5:30, 5:20
34.0, 34.7, 33.2, 32.5, 31.2, 31.1
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Distance 6.00 mi
Shoe Adizero Adios 2
WUCD Shoe Adizero Adios 2
Distance WU/CD 6.25 mi
Comments 3 miles to franklin field. 4 x mile Tempo, 200m floating recovery, 6 x 200 Hard, 200 recovery. 3+ miles cool down. Feeling much better today. Miles felt effortless, alternated leading with the group. Quite windy, but made the 2s more palatable. Ran 200s by myself. Needed some turnover to wake my legs up after struggling on the downhills so badly the other day.
5:46, 5:38, 5:30, 5:20
34.0, 34.7, 33.2, 32.5, 31.2, 31.1
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Mon April 18th - Easy Run - 3mi
Time of day 7:15 PM
Distance 3.00 mi
Comments Legs are wrecked from yesterday. Hills did a number on me
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Distance 3.00 mi
Comments Legs are wrecked from yesterday. Hills did a number on me
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Sunday, April 17, 2016
Sun April 17th - 5 Mile - 15.5mi
Time of day 5:45 PM
Distance 5.00 mi
Shoe Supernova Glide 4
Distance WU/CD 10.50 mi
Comments Beautiful scenic Valley Forge in near perfect conditions. Warmed up with 4 miles and a handful of strides. Course consisted of long up and down hills on a small paved trail winding through valley forge. Big hills on miles 2 & 3, nice long downhill after mile 4 with a tough uphill finish over the final quarter mile. Got out comfortably and felt really relaxed through the first mile holding back in around 10th place. Pushed the first major climb on mile 2 to test the waters and try to latch onto a few runners who had jumped to an early gap. Effort was harder than mile one but considerably slower. Caught 2 runners but was dropped again on the down. Going up the 3 mile hills I passed both for good and made a move on another runner, managed to catch him before the 4th mile. On the long down after mile 4 I was caught by two runners, one from my team (PRTC). I wasnt hurting, but was just having difficulty pushing the downhills; my rhythm just felt off and forced. At the base of the final hill I made a quick surge and caught one last runner. Passed him hard and he had no response. Continued to push to catch my teammate but there wasnt enough real estate. Pleased with the run considering the course was kind of tough and I managed to negative split after the hard uphills. Making progress. Did a long cool down with the team, over 6 to make it a solid long run effort today. Held out for 7th place overall and 4th finisher for PRTC. Splits below:
5:24, 5:38, 5:35, 5:31, 5:22
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Distance 5.00 mi
Shoe Supernova Glide 4
Distance WU/CD 10.50 mi
Comments Beautiful scenic Valley Forge in near perfect conditions. Warmed up with 4 miles and a handful of strides. Course consisted of long up and down hills on a small paved trail winding through valley forge. Big hills on miles 2 & 3, nice long downhill after mile 4 with a tough uphill finish over the final quarter mile. Got out comfortably and felt really relaxed through the first mile holding back in around 10th place. Pushed the first major climb on mile 2 to test the waters and try to latch onto a few runners who had jumped to an early gap. Effort was harder than mile one but considerably slower. Caught 2 runners but was dropped again on the down. Going up the 3 mile hills I passed both for good and made a move on another runner, managed to catch him before the 4th mile. On the long down after mile 4 I was caught by two runners, one from my team (PRTC). I wasnt hurting, but was just having difficulty pushing the downhills; my rhythm just felt off and forced. At the base of the final hill I made a quick surge and caught one last runner. Passed him hard and he had no response. Continued to push to catch my teammate but there wasnt enough real estate. Pleased with the run considering the course was kind of tough and I managed to negative split after the hard uphills. Making progress. Did a long cool down with the team, over 6 to make it a solid long run effort today. Held out for 7th place overall and 4th finisher for PRTC. Splits below:
5:24, 5:38, 5:35, 5:31, 5:22
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