| 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 | | 101.25 | 8.75 | 110.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 3.00 | 14.00 |
| Early AM: Did my first workout in a long time. 400, 600, 1000 all at effort, then a full recovery, followed by a 2-mile @ 5:00/mile pace. Finished in 10:00 minutes exactly. Overall I didn't have to reach into the tank which was nice. 6 miles total with 3 fast.
Late AM: 8 more miles, very easy. Some gym work- squats, lunges, chest, lats.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 16.70 | 0.00 | 16.70 |
| AM: 8 miles PM: 8+ miles | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 16.50 | 3.25 | 19.75 |
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AM: 10 miles, some quick but I'm not going to count them.
PM: First real workout back- 3 sets of 6x300 w/ 100 recoveries and 500 between the sets. It was difficult, but I hung in there. John, Jeremy, and Dylan joined me.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.50 | 0.00 | 14.50 |
| AM: 5 miles on the treadmill with an incline, then gym- chest, shoulders, tris. PM: 9.5 miles, most of them with John. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.10 | 0.00 | 15.10 |
| AM: 8 miles on the treadmill with incline.
PM: 7 miles with Anthony.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.70 | 2.50 | 14.20 |
| AM: Workout on the treadmill. I started almost immediately, which is never the brightest move. 5x100m sprints, 1x1 mile @ 5:00, 5x100m sprints, then 5x300 at increasing grade starting at 3% up to 7% at 5:00/mile pace. Followed that with a quiet 5k.
Then gym- arms, abs, glutes, then some squats.
PM: 8.2 miles solo
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.75 | 0.00 | 15.75 |
| AM: 10 miles.
PM: 5.75 miles.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 101.25 | 8.75 | 110.00 |
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