Motivated to Succeed

55:18; felt nice and relaxed.. amazing how an hour run can feel so easy after 6 hours in the woods yesterday!

41:35 ; 2 mile warm up and then 3:05, 3:04, 3:04, 3:04, with 200m "offs" in between 1:20 and 1:40. Final 400m was 1:17. Funny thing is that the 400m felt nearly effortless and I don't know why. Maybe because it was so short? Double checked each of the 800s to make sure none were "short". Another couple easy miles tonight when my wife gets out.

6 miles easy, run 4 x 2 minutes hard at goal 5k pace during miles 3-5

22:29 - went out a bit too fast, died and faded in the closing mile. Kept Dylan Quinn in sight during the first half of the race. Man the noxious hotdog/cotton candy vapors on North street kind of stink!

174th place. oppressive humidity and temp at 80. I hate summer. Seriously. Felt like shit.

7.52 miles in 1:03:59

1:07:42; wedding to go to. Will move this workout to tomorrow.

50:00. So dead beat tired. Been hydrating like crazy but it doesn't matter. My legs don't want to respond. I feel sluggish and out of shape and can't stop sweating.

Day #192: 10.13 miles. 5 miles up and down Mt. Greylock at Stoney Ledge. Then 5.13 miles at home in 41:20. Last 3 were 8:00 or just under. Redemption? Still need to make up for yesterday. Onward soldiers!

5 mile run, 1 mile easy, 3 miles of 1 minute hard, 1 minute easy, 1 mile easy

for the workout part keep the hards near 5km effort and the easy ones near marathon pace (3:50?)

Workout 3 miles "on" were at 7:30 pace and easy ones were slow 9:15 pace. Tired. Sick of sweating.

6.25 miles on the Taconic Crest Trail to Snowhole and back. Then 5.6 miles with Michael in 1:08:50 in the woods at the Boulders. Sweat all the way through my shorts and shirt in 20 mins and had sweat pooling in my Merrell Road Gloves. Feel like I smoked a pack of cigarettes today. Ugh!

3x's 1 mile, hard half mile

this is a pacing workout!! So not full speed. First 800 meters at 5km effort, next 400 meters at your goal 15km pace, last 400 harder then first 800. Goal here is to mimic a quick start to a race, then find your pace you want, then kick off that. Should be 3 different gears you use. 400 meter recovery jogs, then after the miles do 1x's a hard 800 in all you got left, 3:00?

Easy and relaxed.

9:15s. With 3 x striders thrown in. I hope heaviness lifts for tomorrow!

Say it ain't so, bro! Worst performance ever in a 15k. I got there and it was humid. I had driven since 3am, so maybe that was a factor. Met Lindsay at her friend's house and we loaded up and got dropped off at an exit ramp and walked to the start with bibs. I was not a huge fan already with so many people. Slipped down an embankment trying to find a place to "water the trees". Had a good starting corral and started off fine, but once the furnace got cranking, I couldn't stay cool and overheated. Ice chips came far too late (at mile 7 or so). Got passed by almost everyone in the golf course. Lindsay flew past me. She had a great day. Funny my PR is 20 MINUTES faster than this "glorious" performance! oh well. Stuff happens. Onwards and upwards!

5.1 easy in 54:00. Oh to be a streaker! Best part? You get to run every day!

7.1 in 1:01:43:00. Wouldn't know I bonked a race 2 days ago! Feeling better. Got to remember to stay hydrated and hang tough in workouts mentally. That is the biggest challenge. Good things are on the horizon. I can feel it!

1:44:00; 5 in 45 by myself, then 4 on the trails with one of my runners in 44:00

You have started at 5 and worked down before, this time start at 1 min hard/1 easy, and work up to 5, then back down to 1. Goal here is on the way UP for you to be hitting half marathon pace on hard, on way down crank them to 5km pace. Try to keep easys at marathon effort.

I think the more you do time intervals with using marathon pace as the easy the more muscle memory you have for that pace.

Don't feel well. I did 4 hours of stacking wood outside this a.m. My weight this morning was 225, i drank 4 nalgene bottles of water during wood stacking.. then the workout 7:30s on way up 7:00s on way down, i kind of tripped and fell at the end . ending weight was 215. that ain't good...

Easy 3.1 before leaving for Montreal with Jonny and Harry tomorrow!

12 mile race simulation run

2 mile warmup, 8 miles at GOAL Marathon pace, 2 mile cooldown.

You can split this has 2x's 4 miles at goal marathon pace if you need to. 3:55 MP pace below, you can probably do 3:50

No i never got in any real running. Did a 5k on the treadmill but there was no a/c unit and it was 90 and humid. did 1 mile days saturday and sunday. legs feel shitty though for some reason.

Will you be able to do the workout? Jake

Montreal all day

Was supposed to be 8. Hard to find time to run with the brothers. Played some frisbee though which was great! Have to recommit to a stronger training regimen from here on out. Kept the streak alive.

4 in 36:30

6x's 800s, 400 meter recoveries

running these 800s as negative splitting intervals. First 400 at Yasoo 800 pace, next 200 a little harder, last 200 like a damn freight train!

so basically 1:55 for first 400, then 55 for next 200, and last 200 in 45-50?

44:24 - Warmup and then hit strong 1:53-1:57 for the first 400s, and kicked it up to 7:00/mi pace for 400-600m, and then down to 6:00/mile (:45) for the last 200s. Was consistent. Felt faster towards the end. The 800s were: 3:45, 3:37, 3:36, 3:36, 3:36, 3:34.

Trail run at the Boulders with Kassey, Emma and Gene. Just easy 5k

2 miles easy. 17:30, nice and relaxed. Now time to pack.

Was raining at the start, then hot and humid with gnats flying up my nose, in my eyes and in my teeth. Felt pretty good. Only had 3 laps left, but was worried about the long flight and didn't want to overdo it. So I banked some time and heaced to Lindsays (a 30 min trip) to sleep a couple hours before the flight. In hindsight I should have just finished. I could have walked the 9 miles and finished faster than last year's 5:41. I was at about 3 hours at the 17 mark.

2.1 in Oregon after getting to hotel!

Great day so far in Eugene. 2.3 mile hike up to Spencer Butte, 3.1 miles running on Pre's Trail by the university with Emma. Then went to Hendrick's Park and walked the Rhododendron Gardens, then stopped by Pre's Rock on Skyline, hit up Hayward Field and walked around the block (it's blocked and won't let you in to run a lap - lame). So far a great day! Dinner in a few hours. 2.3 mile run after dinner nice and easy. Used the bowflex machine

Finished up in Eugene with a 2.1 mile run this a.m., 3 mile hard hike up and down Pisgah Mountain, then a 2.5 hour drive to Bend, stopping along the way to see some really cool waterfalls along Rte 126. Walked around Bend before grabbing an awesome Gruyer, Granny Smith Grilled Cheese on homemade bread and a beer sampler at McMenamins Old St. Francis School. Walked around a bike path afterwards and saw some yoga dancers/drummers in Bend's oldest park! Phew! Tired! (8-9 miles total today)

2.5 miles up and down Pilot Butte in Bend. Then drove to Spark's Lake and got some great views and a good workout in, 2 miles, then did a LONG 1 mile loop around the lake at Lake Todd (I think it was 1.5mi), finished up with 2.25 miles in 20:29 after dinner. Lots of short little workouts. I'm beat though today!

More exploring with Emma in Bend!!