David Spell ran: I was able to sleep i...

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  • 9 miles
  • 01:03 time
  • 06:57 pace
  • 950 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Swampy Morning Run 9 mi 01:03 06:57 pace

I was able to sleep in a bit this morning and head out to run at 6:30 instead of 5:30. I ran solo around the city. Today is gonna be another hot one here in the Pittsburgh area and the temps were already rising early this morning. Today's plan called for a 9 mile general aerobic run. I didn't focus much on my watch and tried to focus more on my form and cadance. I may have been a little bit fast but I felt pretty good. I have a 15 mile medium long run tomorrow morning so I will be getting out early tomorrow. Have a great day!

10 months ago

  • Cesar G.
    Cesar G.
    Cesar G.

    Great run!! You are going to crush your marathon PR!

    10 months ago • Like

  • Mike S.
    Mike S.
    Mike S.

    Great swampy 9!

    10 months ago • Like

  • Mark S.
    Mark S.
    Mark S.

    Nice speedy run! Good work.

    10 months ago • Like

  • Aaron P H.
    Aaron P H.
    Aaron P H.

    Nice pace brother. The air was thick out this morning!

    10 months ago • Like

  • Sarah G.
    Sarah G.
    Sarah G.

    Nice 9, David. Glad you got this done early. Going to be be dangerous out there today. We're all going to be flying come Fall!

    10 months ago • Like

  • Eli S.
    Eli S.
    Eli S.

    Stay cool David! Nice miles too!

    10 months ago • Like

  • Stefan
    Stefan
    Stefan

    Great stuff getting it in before the big heat. Hopefully no DOMS today from Sunday either :)

    10 months ago • Like

  • Tim M.P
    Tim M.
    Tim M.

    Good one, same weather over here, hopefully it breaks soon.

    10 months ago • Like

  • Joe M.P
    Joe M.
    Joe M.

    nice job out there David - looking really good for the next one. It's going to be warm, but you'll be ready.

    10 months ago • Like

  • Gil
    Gil
    Gil

    I like to read your post to get motivated:) great job like always!

    10 months ago • Like

  • Greg S.
    Greg S.
    Greg S.

    That's a good "by feel" pace, I find focusing on cadence naturally picks things up a bit while still feeling easy.

    10 months ago • Like

  • Dustin V.
    Dustin V.
    Dustin V.

    Nice run, David. That's pretty speedy for a relaxed run in jungle like conditions!

    10 months ago • Like

  • Mark W.P
    Mark W.
    Mark W.

    All about effort bud. You're looking crazy strong.

    10 months ago • Like

  • Frank C.
    Frank C.
    Frank C.

    David, there's a good photo of you at the goerie.com street view site - http://goo.gl/RZwC2. It's #103 in the slide show. Also, runphotos.com was on site. They caught you a few times.

    10 months ago • Like

  • Brandon
    Brandon
    Brandon

    Isn't it great how when we leave the watch alone the pace takes care of itself :), great run!

    10 months ago • Like