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Monday, November 4, 2013

Weekend running update

Had a great time at the Cooper Norcross Run the Bridge 10K race on Sunday.  Was a really great run and well organized and a good course to run.  Although it was a bit chilly and windy to start the race. It felt amazing running across the Ben Franklin Bridge seeing the view. I Had a great race and posted a new PR with a time of 51:20 with a 8:17 per mile pace.  Feeling really good about getting this time and proving that training does pay off.  #PoweredByBits and feeling stronger and faster. Thanks @EnergyBits.

Today has Interval Training on the schedule, with a 7 x 400 with 60 seconds break.  Plan to do the 60 second breaks at 9:29 pace. Half Mile warmup at 9:29 pace, then start the 1st 400 at 7:49 pace, 2nd 400 at 7:38 pace, 3rd 400 at 7:27 pace, 5th 400 at 7:07 pace, 6th 400 at 7:16 pace, 7th 400 at 7:27 pace.  Finishing up with a 1 mile cool down at 8:34 pace. Then some core work to wrap up my training for the day.  This is all in preparation for my Half Marathon in the Bahamas?   Check it out http://marathonbahamas.com/

Well that is all I have for today.

Happy Running All.

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