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2 mile warmup, 800m @ 2:59, 2 x 400m @ 1:27, 1:25 with 90 sec rest between intervals, 4 min rest, 800m @ 2:53, 2 x 400m @ 1:23, 1:21, 3 mile cooldown. 

Excellent workout. 2 mile warmup. 4 X 800m intervals with 90 sec rest @ 3:03, 2:59, 2:58, 2:56. 5 min rest. 4 X 800m intervals with 90 sec rest @ 2:57, 2:58, 2:56, 2:47. 2 mile cooldown. 

kelly drive. 2 mile warmup, 2 mile cool down. 4 x (800m, 400m 400m) with 60 sec. recovery, 4 minute between sets @ 3:00, 85, 84, 2:55, 85, 85, 2:54, 85, 84, 2:50, 84, 84 

2 mile warmup, 3 x (800m, 400m, 400m) with 90 sec. rest between intervals and 4 min. rest between sets. 3:02, 1:26, 1:25, 2:56, 1:27, 1:25, 2:56, 1:25, 1:24 

kelly drive. 2 mile warmup. 4 x 800m w/ 90 sec. rest @ 2:58, 2:55, 2:55, 2:52. 2 mile cooldown 

(800m, 1 min., 400m) x3 @ 3:13, 1:35, 3:09, 1:29, 3:01, 1:26 

forbidden drive run. felt good. ran 1st five easy, then last five ave. pace 6:39/mi. with last 2 in 6:36, 6:15 

2 mile warmup, 2 x (4x800m) with 90 sec rest @ 3:11, 3:04, 3:06, 3:03, 3:07, 3:05, 3:03, 3:00 

another horribly humid morning. 2 x 800m @ 3:05, 3:04 

Philadelphia Half Marathon. Beautiful day, my parents were at the finish. Alison's time was 1:40 and change! 

2 mile warmup, 1 mile @ 6:41, 4 min rest, 1 mile @ 6:25, 2 mile cooldown 

 

Very warm but a little breeze. Last mile 6:39 

early morning kelly drive run 

kelly drive run after work.  

Beautiful morning for a run. Kelly Drive to Forbidden Drive and back. Averaged around 7:50 per mile, last mile in 7:00. Alison ran 20 and wasn't too far behind me. Time to go watch some football and drink some beer! 

Kelly Drive loop 

2x (4x800m) with 90 sec between intervals and 5 min between sets. Warmup and cooldown on Kelly Drive. 

 

Kelly Drive. Legs a little tight from yesterday's run, but felt pretty good. Last mile 6:45 

the humidity was so high this morning, even the rain complained. 1 mile @ 6:48, 2 miles @ 14:00 

5 mile "time trial"- 6:53, 7:13, 7:10, 7:12, 6:59. Pretty hot and muggy- killed me. Go EAGLES today! 

tempo run on kelly drive with middle miles at 7:00, 7:03, 6:51 

Forbidden Drive. Little freezing rain never hurt anything... 

Ran Kelly Drive loop. It was cold and windy, but felt pretty good- especially since Alison made me slack all weekend... 

Finished the Philadelphia Marathon today in 3:09:39. Alison ran 3:35:16 and we both qualified for the Boston Marathon! 

Kelly Drive Loop 

Kelly Drive 

 

Treadmill. Naperville. 

Last indoor run on Bourbon Street. 

More T-Mill 

Treadmill. N.O. 

Kelly Drive loop. Felt pretty good... and I wore my warm gloves. 

on call so ran on treadmill. 2 miles at 8:00 pace, 2 miles at 7:13 pace, 1 mile at 8:00 pace, 2 miles at 7:13 pace 

Kelly drive in the rain. 2 miles at 14:46, then 14:38 

Kelly Drive 

treadmill  

 

Treadmill. Naperville. 

At a conference this week in Naperville. Hotel treadmill running- exciting! 

Have ran hundreds, probably thousands, of miles with Vivi in the last 15 years. First run today since she died. With Alison and Alex. Park Loop. 

Park Loop with Vivi 

Park loop with Vivi 

Park Loop With The Vivster 

Park Loop w Vivi 

park loop with vivi 

Park Loop with Vivi 

park look with vivi 

Park Loop With Vivi