| 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 | | 65.90 | 5.50 | 71.40 |
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| | Slow miles | Fast miles | Total Distance | | 13.10 | 0.00 | 13.10 |
| AM: 13.1 miles with John. I was ready to fly, but resisted the urge, as John isn't (understandably) a big fan of spontaneous workouts!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running. Unplanned- worked a long, long day. Will skip tomorrow AM as well.
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| | Slow miles | Fast miles | Total Distance | | 12.15 | 3.00 | 15.15 |
| PM: 15+ miles, 3 of them fast with John, and then some easy with Greg. Workouts was a ladder down- 1600, 1200, 800, 800, 400 with 200 recoveries.
Splits- 5:34, 3:58, 2:35, 2:29, 1:11
I felt surprisingly tired for the last two intervals particularly with how dramatically easy the first 3 intervals felt, but I guess that's a pretty short jog recovery, so I guess that is to be expected and seems like a reasonable reason. I really like running hard with John- he is incredibly reliable.
Next week I'll start giving these workouts the business. I followed the workout up by running a bunch of miles with Greg. I had planned on making it a short day (8 miles) but we just got to talking, and all of a sudden I was at 15 miles- that was a nice surprise, as it's my longest run since my marathon.
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| | Slow miles | Fast miles | Total Distance | | 10.10 | 0.00 | 10.10 |
| PM: 10.1 miles and some body weight stuff.
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| | Slow miles | Fast miles | Total Distance | | 5.85 | 2.50 | 8.35 |
| PM: short warm up then a workout solo, followed by some body weight stuff.
Workout was 1x8:00, 2 minutes running @ regular pace (intending not to recover fully), 1x5:00, all at full effort/ just over 5:00/mile pace. Definitely need some new footwear. I was planning on doing 6 minutes on either side, but I just felt I should keep going on the first interval since I found a groove, so I just shortened the second one.
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| | Slow miles | Fast miles | Total Distance | | 10.10 | 0.00 | 10.10 |
| PM: 10.1 miles easy, and some prep for the dri tri.
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| | Slow miles | Fast miles | Total Distance | | 14.60 | 0.00 | 14.60 |
| AM: 9 miles on the tready, followed by some hard rowing at the gym.
PM: 5.6 miles with some dri tri work.
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| | Slow miles | Fast miles | Total Distance | | 65.90 | 5.50 | 71.40 |
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