Saturday Jul 7 |
 | Weights 45:00 [3] | |
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| |
| Sit-ups 6:00 [2] | |
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| 300 |
Friday Jul 6 |
| Weights 45:00 [3] | |
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| |
| Sit-ups 3:00 [2] | |
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| 150 |
Thursday Jul 5 |
| Trail Run 1:11:58 [3] 9.0 mi (7:59 / mi) | |
| shoes: New Balance 907-2 |
| Tyler Arboretum / Ridley Creek SP - Started with Clem and Randy but we all split off and did our own thing. Ran over to Ridley then looped back via the pedestrian path and the flatter Tyler trails. The sky looked ominous but there were only a few intermittent showers which actually felt refreshing. A fine TNT feast afterwards. |
Wednesday Jul 4 |
| Road Run race 18:57 [5] 5 km (3:47 / km) vdot: 53.0 | |
| shoes: New Balance 907-2 |
| Wilmington, DE - 22nd annual Firecracker 5K. I always like to do a road race to celebrate the 4th. Used to be the Liberty 10K back in Hanover but more recently it's been the Wilmington race. Some rain moved through overnight and left a cool, cloudy, breezy morning in its wake. Not bad weather for racing. The start was delayed a few minutes as we waited for Becky, a sprite 88 year-old, to make her way to the start following a late trip to the rest room.
Since the PA Ave. construction is complete, the course is back to its normal route. I almost always start off fast in this race and then try to hold on at the end. Today was no exception. First mile split was 5:52. Eased off a little on the second mile to 6:09. Then a headwind and a few small hills slowed me further on mile 3 to 6:18. Making the final turn onto Tower Rd. I was neck and neck with another runner who I figured was in my age class. He outsprinted me and I finished 2 seconds behind him.
My time was good enough for 12th overall, 4th in M40-49.
I chatted for quite a while after the race with the guy who outran me to the finish - Kevin Lumpkin from Philly, a very nice guy. Turns out he was in my age class. He takes a much more structured approach to his training. |
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| C • Race 4 |
| Road Run 5:00 [2] 0.6 mi (8:20 / mi) | |
| shoes: New Balance 907-2 |
| Warm-up in Rockford Park before the race. |
Tuesday Jul 3 |
| Weights 45:00 [3] | |
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| Sit-ups 5:00 [2] | |
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| 250 |
Sunday Jul 1 |
| Trail Run 1:40:00 [2] 12 km (8:20 / km) | |
| shoes: VJ Integrator |
| Hickory Run SP - Control pick-up for the adventure race. What a gorgeous day to be in the woods! Collected 6 controls with a mix of trail running (about 1 hour), woods running (about 30 mins) and a little walking (about 10 mins). It was nice to be able to bag controls off the clock for a change. Really enjoyed this, even the stream wading through the rhododendron tunnel. |