| Location: FL,United States Member Since: Feb 08, 2015 Gender: Male Goal Type: Other Running Accomplishments: Certified course PR's:
Mile: 4:28.0 (Florida, Jan 2020)
5K: 15:12 (FL, Jan. 2020)
10K: 31:44 (FL, Feb. 2020)
15K: 49:03 (FL, Feb. 2020)
1/2 Marathon: 1:10:34 (FL, Feb. 2020)
Marathon: 2:26:57 (WA, July 2019)
100k (63.7 miles, trail): 9:11:00 (FL, Jan. 2019) Personal: I started running in 2010 and have (mostly) kept it a habit ever since! |
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| | Slow miles | Fast miles | Total Distance | | 223.07 | 43.81 | 266.88 |
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| | Slow miles | Fast miles | Total Distance | | 10.30 | 0.00 | 10.30 |
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| | Slow miles | Fast miles | Total Distance | | 7.01 | 0.00 | 7.01 |
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| Gym- Chest, Tris, Shoulders
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Off day, unintentional (rain, no car, stuck inside)
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| | Slow miles | Fast miles | Total Distance | | 5.56 | 0.00 | 5.56 |
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| | Slow miles | Fast miles | Total Distance | | 7.18 | 0.00 | 7.18 |
| Gym- Chest, Tris, Shoulders, Abs (full abs, 7:10 plank)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.13 | 0.00 | 11.13 |
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| Gym- Biceps, Lats, Back, Abs
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.60 | 0.00 | 5.60 |
| Gym- leg day
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.85 | 0.00 | 10.85 |
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| | Slow miles | Fast miles | Total Distance | | 18.62 | 0.00 | 18.62 |
| All in the 7:30-8 range
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.04 | 0.00 | 7.04 |
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| | Slow miles | Fast miles | Total Distance | | 6.13 | 5.50 | 11.63 |
| Mile, 1200, 800, 400, 200 (x2), ran the first mile in 4:54, first time breaking 5 minutes!
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.01 | 0.00 | 11.01 |
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| | Slow miles | Fast miles | Total Distance | | 8.30 | 0.00 | 8.30 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day off (tired, intentional)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.24 | 7.00 | 11.24 |
| Progressive, down to 5:45
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.03 | 6.00 | 20.03 |
| 3 x 2s 6:30, 6:30, and then somewhere around 5:30s on the last
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.20 | 0.00 | 7.20 |
| On cruise ship (sunset)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.20 | 3.00 | 8.20 |
| On cruise ship, ran on treadmill
1.5 mile, 1 mile, 0.5 mile at 5:10-5:20 mile pace
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 3.20 | 9.70 |
| 6.5 on Grand Cayman Island, 3.2 on treadmill (cruise ship)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| In Mexico, no time to run (7:00am to 12:00am straight)
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| | Slow miles | Fast miles | Total Distance | | 9.35 | 0.00 | 9.35 |
| Decent pace, around 7:00 miles
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| | Race: |
Belleair Sunset 5k (3.107 Miles) 00:16:25, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 2.70 | 3.11 | 5.81 |
| I competed in the Belleair Sunset 5k with a group of about 15 friends. The course is always quite fast, however Joe let me know that it was USATF certified. Felt great, had a first mile at around 5:17 and was completely just enjoying every moment of it. In the second mile I kept on the guy's shoulder in front of me which caused the pace to drop to about 5:30 or so. I then gradually passed him to the turnaround crossing mile 2 at around a 5:28 pace. I decided to stick with him that long with the advice of my training partner Lee, who I'm quite sure noticed I'm still new at pacing consistently. I certainly appreciated the advice. I felt really good and picked it up mile 3 in about a 5:09 pace, then finished strong. I don't often find myself in the lead, let alone have the fitness to extend it, so I enjoyed the leased glory for the moment. Second place ended up 30 seconds or so back after I crossed in 16:25. I thanked him, then went to go cheer my friends in.
5:17 overall pace.
Huge head-wind headed out, meant a nice tail wind on the return.
I need to work on my consistency with pacing, I had too much left for the end.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.20 | 6.00 | 18.20 |
| Had a 2 x 3mile section at 6:40 pace. Felt good from the day before.
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| | Slow miles | Fast miles | Total Distance | | 8.17 | 0.00 | 8.17 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.00 | 10.00 |
| Fun workout, still feeling elated from my 5k. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Gym, split run. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.21 | 0.00 | 13.21 |
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| | Slow miles | Fast miles | Total Distance | | 7.72 | 0.00 | 7.72 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.22 | 5.00 | 11.22 |
| Progressive down to 6:00/mile
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 223.07 | 43.81 | 266.88 |
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