A Solid Weekend of Running

http://connect.garmin.com/activity/324643550

This was a nice weekend of running.  After a very rainy Friday the weather cleared up and make for perfect running conditions.  Saturday the run was an 8 mile run with 2 miles at 10K pace run as 3 miles then 2 miles at 10K then 3 miles.  I ran this on the CRS Loop as the loop around CR South High School is 2 miles and it is roughly 1.5 from my house to the loop the CRS Loops is very well suited for this.  Also the 2 mile loop around the school is NOT a fast loop so it is more representative of a road 10K than running a fast 2 miles on the track.   The fast 2 miles felt good and I was able to maintain form throughout which is a good sign.     The first mile of the run the GPS distance is wrong as it took almost 800m to get a satellite for the for 800m was measured using the foot pod which has not yet been calibrated thus the error.  The rest of the miles are accurate the the total distance is really 8 miles.

Saturday evening I got in a push-up  and core session.

Course for 8 Miles with 2 Miles at 10K Pace

Course for 8 Miles with 2 Miles at 10K Pace

Screen Shot 2013-06-09 at 4.21.25 PM Screen Shot 2013-06-09 at 4.21.37 PM Screen Shot 2013-06-09 at 4.21.57 PM

For Sunday I coach Marino had me running 16 miles with the pace split into 4 blocks, first 4 miles at 7:20, next 4 @ 7 min, next 4 at 6:50, final 4 at 7:20.

I decided to run this on the canal and hoped that by Sunday morning the canal would be mostly dry.  I started the run early but not crazy early.  I was at the canal by 7:15am and noticed that they were beginning to set up for the Yardley 5K.    I was hoping that I was early enough to not have parking issues.  Luckily I was.

Morning View at Start of my Sunday Run

Morning View at Start of my Sunday Run

Morning View at Start of my Sunday Run

Morning View at Start of my Sunday Run

I set my one of the data fields on my Garmin to pace so I could try and stay on the prescribed pacing.  The opening mile I hit 7:18 which was right.  the issue with that was my 2nd mile was quick as the early part of the opening mile was slow as I was warming up oops.  Well that set the theme for the run.  Just about every mile was fast.  The 7:20 averaged closer to 7:05, the 7:00 closer to 6:55 and the 6:50 a tick under 6:40.    It felt fairly easy and for most of the run it was nice and quiet.  I did see a few people on the run.  I saw Ross twice and he jumped in to run about 1,5 miles with me which was nice and I saw Rich and Maggie Kanak during the run and then at the finish.  In addition to that when I was about 13 into the run I hit the Yardley 5K which ran a mile or so on the canal.  So I spent that mile weaving through folks and apologizing as I went.  It was funny one guy yelled out “finishing muscles” as I went by.  Funny thing is I had 2.5 miles to go in my 16 miler at that point..  I chuckled to myself, thinking the better of not responding, and continued on.  When I finished I had two cold water bottles in the car in a cooler and a recovery bar which I downed as well.  The 5K finished right near where I parked so  I watched a little and looked fro my friend Bill who finished 4th after racing a hard 10K trail race yesterday.   The winner of the 5K was a young guy who runs for the Bryn Mawr Running Company and he ran mid 15’s.  Don’t see many from that club in little 5Ks in Bucks County.  Wonder what brought him here?

Anyway, my run was solid.  A good training day for sure.

16 Miles on the Delaware Canal - Starting at Cramer's in Yardley, PA

16 Miles on the Delaware Canal – Starting at Cramer’s in Yardley, PA

Screen Shot 2013-06-09 at 4.43.13 PM Screen Shot 2013-06-09 at 4.43.35 PM Screen Shot 2013-06-09 at 4.43.56 PM

 

http://connect.garmin.com/activity/325175664

 

I leave for Israel in 37 days!

3 Comments on “A Solid Weekend of Running”

  1. johnny June 9, 2013 at 8:58 pm #

    Nice jog this week buddy….Those guys are going down!

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  1. 5 ways to run 5k faster | the5krunner - June 17, 2013

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