| 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 |
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| | Slow miles | Fast miles | Total Distance | | 113.50 | 16.50 | 130.00 |
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| | Slow miles | Fast miles | Total Distance | | 21.00 | 0.00 | 21.00 |
| AM: 21 miles
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| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
| AM: 11 miles
PM: 7 miles
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.10 | 4.00 | 17.10 |
| AM: 10.5 miles, 4 fast doing timed intervals. 6:00/5/4/3/2/1 with half time recoveries. Hilariously, my fastest interval (other than the 1:00 interval) was the first one at 5:15/mile pace. This is definitely a low point- I sucked today.
PM: 6.6 miles
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 17.20 | 0.00 | 17.20 |
| AM: 4 miles
PM: 13.2 miles on the treadmill doing inclines. 7:30/mi pace. Sometimes I enjoy the treadmill, while sometimes I feel like it's leading me to lose my mind. This was a former situation.
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 8.80 | 7.50 | 16.30 |
| AM: 6 miles
PM: 10.3 miles, 7.5 of them fast with Darek and John doing a modified (harder) version of "The Michigan." We chose to do it on the trails because of the random inclines and declines would add some spice. Workout was- 1 mile tempo (MT), 1 mile hard/fast interval, 1 mile tempo, 0.75 mile faster interval, 1 mile tempo, 0.5 even faster interval, 1 mile tempo, 0.25 full effort, and finish with a ... you guessed it- 1 mile tempo. sixty-seconds of recovery between each effort for the duration of the workout.
Splits- MT (5:49), mile fast (5:25), MT(5:45), 3/4 mile (3:58, 5:18/mi pace), MT (5:40), 1/2 mile (2:37, 5:14/mi pace), MT (5:42), 1/4 mile (1:10, 4:40/mi pace), MT (5:32).
Overall, super pumped about this workout. What a roller coaster compared to how I felt Tuesday. I'm proud of myself for running this well in this weather. It was only around 87-88 degrees along with the normal humidity, so we got a slight reprieve thankfully. Now I just need to think up a marathon predictor workout. I wouldn't consider myself adept at marathon running, so it'll unfortunately be a research nightmare, unless anyone from the blog is willing to let me know of a good predictor workout (if it exists)?
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 16.10 | 0.00 | 16.10 |
| AM: 6.1 miles in the rain PM: 10 miles | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 19.30 | 5.00 | 24.30 |
| AM: 20+ miles, with 5 at MP effort with John, Jeff, Jeremy, and Darek. Splits were somewhere around 6:05, 6:00, 5:55, 5:43, 5:53, although I didn't really pay attention during the first three miles and was just enjoying the sound of the footfalls and the sun rising over Tampa bay.
Efforts felt easy- I felt strong. I ran the last 4mi. of the run by myself- figured I'd rather get my 20-miler out of the way when I'm feeling good, than suffer through it tomorrow. Shocked, really, that it felt so good after Thursday and just the general high mileage. I'm sure waking up tomorrow will remind me to not get too cocky.
PM: 4 miles. 130.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 113.50 | 16.50 | 130.00 |
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