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Cape Central from 5/19/2019 to 5/25/2019

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User Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
19 Travel Day

Run: 2.35 mile
Run Time: 00:18:35
Run Pace: 07:54.46 /mile
Run Shoe: Nike Air Zoom Pegasus 35 (White and Pink)
Note: Woke up at 7am in Houston only to see that the weather was 79 degrees with 95% humidity at the time of the day. Said, "F that" and went back to sleep knowing that would mean just putting in a short run once we got home. It is what it is. In no rush to have to get back to big miles other than to stay on track for the mileage goal at the end of the year. I'm still about 70+ miles ahead of that at the moment so all is well.

20 1 Hour Run

Comments: 1
Run: 7.75 mile
Run Time: 01:00:45
Run Pace: 07:50.32 /mile
Run Shoe: Nike Zoom Fly Flyknit
Note: 40 degrees and slight drizzle today. I never really felt great until the last 1.75 miles, hence my shortened run and not completing the full 10 mile loop. Again, taking full advantage of no longer being tied down to a training plan and keeping things flexible for myself. Other that just feeling flat nothing was bothering me. Legs and feet feel good even after the run today.
[Coach H] Hey Al, I just now read your description for the Toronto Marathon. A very enjoyable read indeed. Congratulations on what I think was an extremely well managed race and a great time! I have personally never managed a marathon better than that and for it to be your first I find quite impressive.

21 5ive Point 5ive

Run: 5.50 mile
Run Time: 00:42:35
Run Pace: 07:44.54 /mile
Run Shoe: Nike Air Zoom Pegasus 35 (White and Pink)
Note: Got out today and felt good. Just rolled with it as the snow melted from our late spring storm we had last night! 7:57/7:46/7:45/7:46/7:36/3:45

22 Running With The Buffalos

Run: 5.00 mile
Run Time: 00:37:25
Run Pace: 07:29 /mile
Run Shoe: Adidas Adios Boost Parley Edition
Note: Had another buffalo sighting on the run today! Again, they were all right up near the fence but this time it was the portion of the trail thats only about a mile from my house. Pretty cool! Had to run back to my car to get my phone for a pic. Run felt really good today. Smooth and easy! Once of those days that it just seems effortless. Debating on running the Bolder Boulder 10k on Memorial Day...

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Run: 20.60 mile
Run Time: 02:39:20

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20 Striders

Run: 6.30 mile
Run Time: 00:50:40
Run Pace: 08:02.53 /mile
Run Shoe: Saucony Guide 10 Grey/Blue
Note: AM TG Loop. Did 10 x 150m Striders > Mile Pace.

21

Comments: 1
[Alex Schneider] Thanks, Coach! I'm super happy with it for my first one! I still want to get that sub-3 and BQ at some point but this was a good start. Glad you enjoyed the write up!

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Run: 6.30 mile
Run Time: 00:50:40

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19 fartlek

Run: 4.00 mile
Run Time: 00:31:00
Run Pace: 07:45 /mile
Run Shoe: NB Zante v4
Note: The week was somewhat of a bust with 2-3 days of being too ill to run well. Thursday was getting rough, but managed to get a run in, but felt absolutely terrible on Friday and Saturday with a bad cold that made the rounds throughout the house. Fortunately I woke up Sunday feeling much better to end the week on a high note. Got out for a morning fartlek run from Laurel Park to tune up the legs before the last 2 regular season kickball games. Run felt really good as I mixed in several 1 min on/1 min off reps, flanked by a good warm up and cool down. We absolutely dominated in our games, winning both about 15-0... kinda lost track. I made possibly one of the most athletic plays of my life playing 3rd base. Charged a slow ground ball and knew I wouldn't have enough time to scoop it up and throw him out, so I kicked a liner while on the run, as I was fading to 3rd base line, and it not only hit the guy on the run before he got to 1st (so he's out), but it actually made him trip and land really hard and awkwardly. Felt kinda bad about that part and the guy was clearly embarrassed, but it was kinda one of those once-in-a-lifetime plays, especially for rec league kickball! On to the playoffs...

20

Run: 4.00 mile
Run Time: 00:32:40
Run Pace: 08:10 /mile
Run Shoe: NB Zante v4
Note: Left big toe joint is killing me on uphills, a little ailment that I picked up during some intense kickballing yesterday.

21 Track

Run: 4.00 mile
Run Time: 00:30:00
Run Pace: 07:30 /mile
Run Shoe: New Balance 1400v4
Note: Another windy day on the track as a storm was brewing up some tornadoes. Squeezed in a 6 x 400m run, finishing up right as the tornado warning sirens started blaring. Wasn't adequate warmed up for the first rep, but settled into goal pace after that and opened it up a little more for the last two. 1:25, 1:23, 1:23, 1:22, 1:21, 1:18

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Run: 12.00 mile
Run Time: 01:33:40

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