Thursday Jun 30 |
 | Weights 45:00 [3] | |
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| Sit-ups 10:00 [2] | |
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| 300 |
Wednesday Jun 29 |
| Trail Run 46:28 [4] 6.7 mi (6:56 / mi) | |
| shoes: New Balance |
| White Clay Creek SP (Carpenter Rec Area) - Pushed it on the first 5 miles then backed off the pace a bit the rest of the way. Stuck around for the Bitter Creek concert afterwords. Ran into a couple old colleagues from work - it was nice catching up with them while listening to some pretty good bluegrass. |
Tuesday Jun 28 |
| Trail Run race 20:32 [5] 5 km (4:06 / km) vdot: 48.3 | |
| shoes: New Balance |
| West Chester, PA - Oakbourne Park, Summer XC Series. The course has been modified slightly due to construction of a new park entrance road but is still lots of turns and hills. A pretty good run. 85 deg, humid, with a breeze. |
| Trail Run 8:00 [2] 1.0 mi (7:59 / mi) | |
| shoes: New Balance |
| Warm-up before the race. |
Monday Jun 27 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 3:00 [2] | |
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| 150 |
Sunday Jun 26 |
| Trail Run race 1:21:08 [5] 15 km (5:25 / km) vdot: 37.7 | |
| shoes: New Balance |
| French Creek - Double Trouble 15K Trail Run. Not in the best shape for this race and with killer heat and humidity (100 deg heat index), just tried to maintain a steady pace. Finished 29th overall but over 3 mins slower than last year (which was run in ideal weather conditions). The two hill climbs were brutal as usual. Splits (1.0 / 2.0 / 3.0 / 4.0 / 2nd water-stop / 6.0 / 8.0 / Finish ): 9:07 / 8:56 / 7:11 / 9:06 / 6:14 / 9:29 / 19:08 / 11:53. |
| Trail Run 8:00 [2] 1.0 mi (7:59 / mi) | |
| |
| Warm-up before the race. |
Saturday Jun 25 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 10:00 [2] | |
| |
| 275 |
Thursday Jun 23 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 10:00 [2] | |
| |
| 350 |
Wednesday Jun 22 |
| Trail Run 24:04 [4] 3.6 mi (6:40 / mi) | |
| shoes: New Balance |
| Bellevue SP - quick short loop. |
Tuesday Jun 21 |
| Trail Run 59:20 [4] 8.5 mi (6:58 / mi) | |
| shoes: New Balance |
| Brandywine Creek SP - Needed to get a longer run in after two zero days. Felt sluggish leaving work but managed a decent run. |
Saturday Jun 18 |
| Road Run race 19:27 [5] 5 km (3:53 / km) vdot: 51.5 | |
| shoes: New Balance |
| Wilmington, DE (Miles for Molly 5K) - Out and back course with start/finish at the Dead Presidents Pub in Little Italy then out Bancroft Parkway and uphill through Rockford Park. My goal was sub 19:30 and top twenty finish and I made both (but just barely). Gorgeous morning - 70 deg, sunny. Splits: 6:04 / 6:36 / 6:11 / 0:35 |
| Road Run 8:00 [2] 1.0 mi (7:59 / mi) | |
| shoes: New Balance |
| Warm-up before the race |
| Map Reading 2:00:00 [1] | |
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| Fair Hill NRMA - A-event course setting. |
Friday Jun 17 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 10:00 [2] | |
| |
| 275 |
Thursday Jun 16 |
| Trail Run 36:22 [3] 5.25 mi (6:55 / mi) | |
| shoes: New Balance |
| Brandywine Creek SP - Opted for the stinging nettle bypass route (not sure if the nettles are bad yet but didn't feel like chancing it). |
Wednesday Jun 15 |
| Trail Run 49:05 [4] 7.5 mi (6:32 / mi) | |
| shoes: New Balance |
| Bellevue / Bringhurst Woods / Rockwood Parks - Steady pace along the greenway route. Much better weather today - 85 degs and a nice breeze. |
Monday Jun 13 |
| Weights 45:00 [3] | |
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| |
| Sit-ups 10:00 [2] | |
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| 300 |
Sunday Jun 12 |
| Trail Run 52:34 [3] 7.5 mi (7:00 / mi) | |
| shoes: New Balance |
| Fair Hill NRMA, MD - LSD run in the morning before it got too hot. |
| Map Reading 1:00:00 [1] | |
| shoes: New Balance |
| Fair Hill NRMA - course checking for the Long-O champs. |
Saturday Jun 11 |
| Weights 45:00 [3] | |
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| |
| Sit-ups 5:00 [2] | |
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| 150 |
Friday Jun 10 |
| Trail Run 44:53 [4] 6.5 mi (6:53 / mi) | |
| shoes: New Balance |
| Brandywine Creek SP - Had planned a long run today but was feeling lead-bellied after a project wrap-up lunch at work and with the killer heat & humidity decided to cut it short. Did a loop on the trails on the east side of the park for a change. |
Wednesday Jun 8 |
| Trail Run 23:28 [5] 3.6 mi (6:31 / mi) | |
| shoes: New Balance |
| Bellevue State Park - quick loop in stifling heat. |
Monday Jun 6 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 5:00 [2] | |
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| 225 |
Sunday Jun 5 |
| Road Run 57:08 [4] 8.5 mi (6:43 / mi) | |
| shoes: New Balance |
| Hanover, PA - from Mom & Dad's through Clearview, out Fame Ave., Gitt's Run Rd, then up the long hill on Young's Rd to the top of Hershey Heights. Back into town past Shank's Hill. Warm sunny morning. Not a lot of pep after all the driving and sitting yesterday.
Spent Saturday up at Penn State with my Mom, Dad, brother and his family watching my nephew Nick in the PA state high school volleyball champs. Nick's North Allegheny team won their pool Friday. On Saturday, they took out Souderton in the quarterfinals and met up with WPIAL rival Norwin in the semis. NA won the first game and was up 17-11 in game two but couldn't hold on. They lost a close, tough match in 4 games. New Oxford, a Hanover area team and my brother-in-law Chris's alma mater won the final against Norwin. Got to see some really good vollyeball but wish it could have ended better for Nick who was celebrating his 18th birthday. |
Friday Jun 3 |
| Weights 45:00 [3] | |
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| |
| Sit-ups 5:00 [2] | |
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| 225 |
| Trail Run 53:39 [3] 7.5 mi (7:09 / mi) | |
| shoes: New Balance |
| White Clay Creek SP & Preserve - started from the small parking area near Wedgewood Rd., crossed the pedestrian bridge and headed north on the Pomeroy rail trail then into the Preserve via PennDel trail. Turned around at Preserve Parking Lot 2 off of South Bank Rd. Back via Creek Rd. Light rain falling and very wet but it felt good. |
Wednesday Jun 1 |
| Orienteering 1:06:00 [3] 8 km (8:15 / km) | |
| shoes: VJ O-Shoes |
| Fair Hill NRMA, MD - After work, test running some Long-O legs. |