| 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 | | 301.50 | 62.22 | 363.72 |
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| | Slow miles | Fast miles | Total Distance | | 22.50 | 9.00 | 31.50 |
| AM: 20 miles. 3x3mile starting at mile 4 with 1 mile in between at 7:30 pace. Splits were 18:00, 17:57, and 18:09. I was a bit lethargic going into the run today, so I'm happy to have gotten some speed work in.
PM: 11.5 more miles. The beginning of the year always gears me up a bit...
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| | Slow miles | Fast miles | Total Distance | | 16.20 | 1.00 | 17.20 |
| AM: 10.2 miles total, 4 fast quarters with the group and a bunch of slower ones depending on the person I ran with.
PM: 7 miles on the treadmill with varying incline, then gym.
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| | Slow miles | Fast miles | Total Distance | | 12.30 | 0.00 | 12.30 |
| PM: 12+ miles.
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| | Slow miles | Fast miles | Total Distance | | 15.80 | 2.50 | 18.30 |
| AM: only 5 total miles, but included an 8 minute and a 4 minute interval at sub 5 pace.
Noon: Gym
PM: 13+ miles, right around a 7:15/mile pace or so.
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| PM: 9 miles, 8 of them with Anthony.
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| AM: 7 miles with Anthony
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 10.00 | 18.00 |
| AM: 18 miles with Anthony. We did a workout: 4/3/2/1 with 1 mile recoveries after a 3 mile warmup. Just tried to stay under 6:00/mile. Splits- 23:27, 18:05, 12:07, 5:56. I wanted 20 miles, but I was pretty beat up so happily called it quits.
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| AM: 5 miles solo.
PM: 10 miles, a couple of them with Anthony.
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 4.00 | 17.00 |
| AM: 9 wet, rainy miles.
PM: 3 mile warmup and then the gym. Did some weights, a lot of abs stuff, some rowing, but really wanted to do a decent run workout on my tired legs.
The workout was a three part one. Started the workout with a 6 minute, 30 second run at 5:00/mile pace, and then jogged into a 6:30 hill climb on the tready rolling up to 10% and staying at at least 7:30/mile pace, then jogged and repeated the last 6:30 but in reverse down to a 4% incline while upping the pace down to 5:00/mile. Definitely happy with this workout. I neglect hills like nobody's business- it's easy to do living in Florida and running on pancakes every day.
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 1.00 | 13.00 |
| PM: 2 miles with Anthony, then 7 solo, then a couple at the track just for fun. Ran an 800 to help a young runner out. We got to the second lap of the 800 and he was falling apart. It truly sounded like he had exercise-induced-asthma very badly, so I told him to pull up with about 100 meters to go as I was sincerely worried for him as his wheezing was unsettling even for me. When we finished, I told his father who was watching at the sideline, but the father said that he was, "just getting over a cold, so that's why he was doing that." Okay dude, you're right I'm not a doctor, but your son said he felt like his throat was closing, he was wheezing, breathing short, and it seemed like the only reason he was slowing down was because of his inability to breathe...
For his son's sake, I hope my couch-pseudo-diagnosis is very wrong.
Anyway, finished with a couple other 800s, nothing super fast except for the last one running with a couple runners, and then ran 1.5 miles back to my car. I d idn't mean to run 13 today, but it feels nice to accidentally run a half marathon I suppose.
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| PM: 11 miles and then gym.
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| | Slow miles | Fast miles | Total Distance | | 0.50 | 6.50 | 7.00 |
| AM: Gym and then a short workout. Varied between 10-12 mph on the treadmill and between 2.0 and 6.0 on the incline for 3 miles. Took a 1 minute recovery somewhere in the middle at around 8mph. Trying to build my strength. Once I warmed up I was fine, but at first any incline over 3 can be a bit killer.
PM: 3.5 miles
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| AM: 14 slow miles with various different people at different times in JC park.
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| | Slow miles | Fast miles | Total Distance | | 14.50 | 3.00 | 17.50 |
| AM: Long run with a fast 5k mixed in at half marathon race pace in the middle.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day off.
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| | Slow miles | Fast miles | Total Distance | | 8.20 | 3.00 | 11.20 |
| AM: 11+ miles with various runners that kept me honest.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| PM: 8 miles with Anthony.
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| | Slow miles | Fast miles | Total Distance | | 7.30 | 0.00 | 7.30 |
| PM: 7.2 miles solo
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day off
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day off
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 13.11 | 17.61 |
| AM: Ran a half marathon today at a local race. Ran at just under 1:20 and am not too happy about it. Weighing in at a very high 160 pounds yesterday- that needs to be fixed starting today.
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| | Slow miles | Fast miles | Total Distance | | 11.20 | 0.00 | 11.20 |
| PM: 11.2 miles and gym- arms and back
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| | Slow miles | Fast miles | Total Distance | | 14.40 | 3.00 | 17.40 |
| AM: 10.2 miles at track, 3 fast.
PM: 3.6 miles, then the gym- chest, tris, and shoulders, then 3.6 more miles
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| | Slow miles | Fast miles | Total Distance | | 15.40 | 0.00 | 15.40 |
| PM: 15.4 miles solo
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| | Slow miles | Fast miles | Total Distance | | 8.30 | 0.00 | 8.30 |
| PM: 8.3 miles solo.
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| | Slow miles | Fast miles | Total Distance | | 4.60 | 0.00 | 4.60 |
| PM: 4.6 miles solo
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| | Race: |
Belleair Sunset 5k (3.107 Miles) 00:16:23, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 7.50 | 3.11 | 10.61 |
| AM: 5 miles
PM: a couple of miles and then my favorite 5k- pretty much the only 5k I do every year- the Belleair Sunset 5k. It was a great race and a lot of fun. Led from 0.5 miles onward and also got to hand it to a runner who is famous in the area for being not-so-nice, so I was excited to have that opportunity to blow by him early on so he couldn't talk to me on the run and complain about something.
Splits- 5:05, 5:16, 5:35, 0:27
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| | Slow miles | Fast miles | Total Distance | | 15.30 | 0.00 | 15.30 |
| PM: 15.3 rain soaked miles. Run was amazing fun! I love cool rain. Needed a hat and glasses although, since it would have been impossible to see, and the sneakers need some serious drying...
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| PM: 7.4 miles, gym- chest, tris, shoulders, then 3.6 miles
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 3.00 | 18.00 |
| AM: About 9.5 miles, 2 fast with a couple of runners
PM: 3.6 miles, then gym- arms and back, then 3.6 more miles home.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running, stuck at work.
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| | Slow miles | Fast miles | Total Distance | | 301.50 | 62.22 | 363.72 |
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