| 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 | | 97.24 | 14.00 | 111.24 |
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| | Slow miles | Fast miles | Total Distance | | 18.14 | 6.00 | 24.14 |
| AM: Long run in St. Pete. Eventually had a decent group, but a bunch of late arrivals. I threw in a progressive tempo in the second half descending from 6:30 down to 5:30/mile pace. I felt very good today, which is a good sign.
PM: 4 miles then to the gym- arms and back 5x5s ascending
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| PM: 11 miles solo, ~7:30 pace.
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| | Slow miles | Fast miles | Total Distance | | 13.60 | 7.00 | 20.60 |
| AM: Track- 4x100, 2x200, 2x400, 2x800, 2x400, 2x200, 4x100 with complete recoveries. Worked on form. I decided to not bother with splits with a workout coming this evening.
PM: Track again this time with Anthony- Ladder up and down. 400, 800, 1200, 1600, 1200, 800, 400. We gave a controlled effort throughout the workout until the last item. I felt pretty good on the last item. 200 recoveries after the 4's and 8's, 400 recoveries after the 12s and 16.
Splits- 1:14, 2:33, 3:52, 5:19, 3:53, 2:31, 1:08
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| | Slow miles | Fast miles | Total Distance | | 13.50 | 0.00 | 13.50 |
| PM: Run in Safety Harbor with Anthony and the rest solo before work. ~7:30 pace.
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| | Slow miles | Fast miles | Total Distance | | 19.00 | 1.00 | 20.00 |
| AM: 10 miles in Safety Harbor.
PM: 10 miles, some with Anthony, most were solo in East Lake. A bunch of striders to mix it up. ~7:40 average.
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| AM: 4 miles then to the gym- chest, shoulders, tris, squats, dynamic stretching. It was a cold morning which was a nice change!
PM: 11 miles, some with Anthony. ~7:30 avg with 10 striders.
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| AM: 11 miles total. Some fast by myself, but most were slow running/talking with some of the newer runners in the group.
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| | Slow miles | Fast miles | Total Distance | | 97.24 | 14.00 | 111.24 |
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