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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
104.6015.50120.10
Slow milesFast milesTotal Distance
20.005.0025.00

AM: 20 miles with Darek and Jeff.  90-minutes out followed directly into 5 miles at marathon pace effort.  We settled for somewhere between 6:10-6:15/mile average.  Splits (approx) were- 6:15, 6:14, 6:12, 6:10, 6:09.  The workout felt easy even on tired legs, which is a good sign.  I was with it throughout and I am happy to see we got faster as we went even with a fun little bridge overpass and bunch of roads to cross.  I enjoyed it.

PM: 5 miles

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Slow milesFast milesTotal Distance
16.500.0016.50

AM: 6.5 miles

PM: 10 miles

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Slow milesFast milesTotal Distance
12.104.0016.10

AM: 10 miles, 4 fast with a workout.  3:00 repeats followed by four 30-second anaerobic efforts.  Started fine 5:05-5:15/mile average, finished a little dirtier @ 5:20/mile average.  Mentally wasn't in it.  I should really consider the treadmill for the quicker stuff so I don't have to worry about pacing when I get too tired to force myself to persevere.  Might do a short PM run, we'll see.

PM: 6.1 miles.

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Slow milesFast milesTotal Distance
13.100.0013.10

PM: 13.1 miles, most on the treadmill doing some incline.  7:30/mile pace.

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Slow milesFast milesTotal Distance
11.606.5018.10

AM: 9 miles, 6 "fast" but only about 1.5 actually relatively quick running with Brian and Tommy.  They did a fun alternating workout I think I'm going to steal- 8:00, 7:00, 6:00 and then ride it like a wave up and down again alternating every 0.75 miles.  Definitely made it go by quicker.

PM: Tempo workout with Darek and John similar to this morning- just hotter and faster.  5 miles continuous alternating paces up and down a ladder getting only as low as about 5:25/mile pace.  So it would be 6:55/mile for 1/2 mile, then 6:25/mile for a half mile, then 5:55/mile for a half mile, then 5:25/mile for a half mile, and then head back up the ladder getting slower and finish back down the ladder getting faster.  The workout felt quite easy.  I started losing touch with Darek and John on the 'ladder up' portion, so I paused on a downhill on the slowest interval so we could all team up again.  I hope it helped everyone push.

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Slow milesFast milesTotal Distance
13.300.0013.30

AM: 3.2 miles.

PM: 10.1 miles

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Slow milesFast milesTotal Distance
18.000.0018.00

AM: 18 miles, bridges

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Slow milesFast milesTotal Distance
104.6015.50120.10
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