| 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 | 104.60 | 15.50 | 120.10 |
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| Slow miles | Fast miles | Total Distance | 20.00 | 5.00 | 25.00 |
| 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 miles | Fast miles | Total Distance | 16.50 | 0.00 | 16.50 |
| AM: 6.5 miles
PM: 10 miles
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| Slow miles | Fast miles | Total Distance | 12.10 | 4.00 | 16.10 |
| 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 miles | Fast miles | Total Distance | 13.10 | 0.00 | 13.10 |
| PM: 13.1 miles, most on the treadmill doing some incline. 7:30/mile pace.
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| Slow miles | Fast miles | Total Distance | 11.60 | 6.50 | 18.10 |
| 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 miles | Fast miles | Total Distance | 13.30 | 0.00 | 13.30 |
| AM: 3.2 miles. PM: 10.1 miles | Add Comment |
| Slow miles | Fast miles | Total Distance | 18.00 | 0.00 | 18.00 |
| AM: 18 miles, bridges
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| Slow miles | Fast miles | Total Distance | 104.60 | 15.50 | 120.10 |
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