| 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! |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 98.90 | 13.30 | 112.20 |
|
| | Slow miles | Fast miles | Total Distance | | 20.50 | 0.00 | 20.50 |
| AM: 17 miles with Anthony. Slowish, ~7:57 pace. Lots of dynamic work afterwards.
Noon: 3.5 miles and then the gym- chest, shoulders, tris, dynamic stretching.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.25 | 0.00 | 13.25 |
| PM: Work was cancelled, so I went on a longish run solo. I felt great. ~7:40 average.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 6.30 | 21.30 |
| AM: 10 miles at track in SH. We ran 2 sets of 3x800s with 200 recoveries and a 400 recovery between each set. Stuck to 15k pace except for the last two.
PM: 11 miles at track in SH with Anthony. East Lake was hosting a meet, so we had to slog out to the asphalt track. Did 3 sets of 6x300s with 100 recoveries, 500 recoveries between the sets. The workout felt fine- we kept it pretty chill, and I'm mostly recovered from Saturday I'd say.
Splits- 54, 56, 53, 53, 54, 54, 54, 53, 53, 54, 53, 53, 55, 54, 53, 53, 52, 50
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.40 | 0.00 | 14.40 |
| AM: 3 miles then to the gym- arms, back, plyos. PM: 11 miles, mostly with Anthony. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 18.10 | 2.00 | 20.10 |
| AM: 10 miles. Ran with Alan and Michele at the track, did some fast stuff with them, nothing worth noting.
PM: 10 miles, half with Anthony.
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
| PM: 10 1/2 miles solo.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.15 | 5.00 | 12.15 |
| AM: Track tempo in Safety Harbor with Anthony. We did 4x200, 2x3200, 4x200 with 400 recovery between the 3200s. I incorporated a fair amount of plyometrics and tried to focus on my knee drive.
Splits: 38, 35, 35, 35, 10:43, 10:39, 35, 35, 35, 35
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 98.90 | 13.30 | 112.20 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|