Sat August 6th - Easy Run - 9mi

Time of day 6:30 PM
Distance 9.00 mi
Shoe Supernova Glide 4 (New)
Comments Long run with Mel on the Wissahickon
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Fri August 5th - Fartlek - 10.86mi

Time of day 8:15 PM
Distance 10.86 mi
Shoe Supernova Glide 4 (New)
Comments 5 [2 min hard, 1 min easy, 1 min hard, 30 sec easy, 30 sec hard, 30 sec easy]. 5:20-5:30 mile pace
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Wed August 3rd - Easy Run - 5.07mi

Time of day 8:00 PM
Distance 5.07 mi
Shoe Supernova Glide 4 (New)
Comments Easy running with Mel on the river
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Tue August 2nd - Aerobic Capacity Intervals - 9.9mi

Time of day 7:00 PM
Distance 9.90 mi
Shoe Supernova Glide 4 (New)
Comments Ran out to Belmont Plateau, followed by 2 x mile repeats on the first mile of the 5k course, then 2 x mile on the river path coming home. 5K course was long grass and hilly, belmont plateau is notoriously tough, great place to train. The first mile entails a long grass straight leading into a steep 400m incline, followed by a flat 400 and downward loop back to the start.

5:54, 5:50
5:39, 5:30
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Mon August 1st - Easy Run - 8.8mi

Time of day 7:30 PM
Distance 8.80 mi
Shoe Supernova Glide 4 (New)
Comments SChuylkill banks + out and back. Legs feel shot from yesterday.
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Sun July 31st - Easy Run - 11.3mi

Time of day 3:45 PM
Distance 11.30 mi
Shoe Supernova Glide 4 (New)
Comments Attempted long run in the middle of the day with Midvale Hill in the middle. Huge fail. Crawled home after hitting Philadelphia University. Bridge was closed, had to turn back. Still sore from lifting, plus heat.
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