| 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 | | 103.28 | 9.87 | 113.15 |
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| | Slow miles | Fast miles | Total Distance | | 23.85 | 0.00 | 23.85 |
| AM: 19 miles with a very large group in St. Pete. Started early with Anthony and Daniel and we went quite slow, not surprisingly- 7:50 average. Sore, but not bad today. I appreciated the support from the group today about our runs yesterday.
I also discussed what happened in miles 2 and 3 with Drew and that put me at east a bit. He mentioned how- as long as you can recover- running a quick mile or two at the beginning won't derail you, but might actually reset your pacing, making it easier to "slow down" in the following miles. I suppose I felt exactly that but couldn't put it into words yesterday. It was as if I was getting a break by running 5:30s. Still, what a weird race yesterday and I don't think I'd like to make that a habit.
PM: ~5 miles then the gym- arms, back, squats, dynamic stretching.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 16.15 | 0.00 | 16.15 |
| AM: 6 miles solo in EL. Still sore I suppose, but not bad.
PM: 10 more miles solo in EL. Very slow ~8:10 pace.
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 11.83 | 6.37 | 18.20 |
| AM: 5x1000, 1x200 with 400 recoveries. I still don't like the long recoveries, but I guess they have their place.
PM: Track in East Lake. 6x800, 1x200 with alternating 200 and 400 recoveries. We decided to start at 2:40 and work down in pacing. We figured we'd start slow and see if our legs were recovered enough from our races on Saturday. Felt okay. I really just tried to relax and have good form and a high cadence.
Splits- 2:39, 2:40, 2:35, 2:34, 2:30, 2:31, 0:38
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.30 | 1.00 | 13.30 |
| PM: 10 miles with Anthony ~7:20 pace. Felt easy, felt much more recovered today.
Late PM: 3 more miles with the team, one of them quite fast pacing our lead guy, ~5:30mile.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 2.50 | 17.50 |
| AM: Track in SH. Did not go as planned- messed up my workout. Was supposed to be 12x400 with descending rest from :90 down to :10 between intervals (with a couple extra at :60 rest). I accidentally only did 10 of them. Early mornings don't work well for my brain. Fortunately, I missed two of the earlier "long" rests, so that is at least a little reassuring being that I was happy with the effort. Felt good overall.
Splits- 1:15, 1:15, 1:15, oops, oops, 1:14, 1:13, 1:13, 1:14, 1:14, 1:15, 1:16
PM: 7.5 In East Lake, some with Anthony, the rest solo.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.35 | 0.00 | 11.35 |
| PM: 11 miles solo. ~7:30 average. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.80 | 0.00 | 12.80 |
| AM: 13 miles slow in the parks.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 103.28 | 9.87 | 113.15 |
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