| 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 | | 75.80 | 15.60 | 91.40 |
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| | Slow miles | Fast miles | Total Distance | | 17.20 | 0.00 | 17.20 |
| AM: 17.2 miles on the Clearwater bridges, finishing with four extra bridge up-and-over repeats with Darek, Jeff, and Brian.
| | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 16.70 | 0.00 | 16.70 |
| AM: 8.5 miles
PM: 8.2 miles. Slogfest.
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| | Slow miles | Fast miles | Total Distance | | 11.80 | 4.50 | 16.30 |
| AM: 10 miles, 4 fast. Descending intervals- 8:00, 6:00, 4:00, 2:00, striders. Paces started at 5:15/mile and then got faster each interval. Form was good, did not break at all, I should have started at 5:00/mile, but I suppose for marathon training it isn't super important. My legs were garbage. The last 2:00 interval and striders were much more chill than normal. I am feeling discomfort in my hip. Doesn't seem like anything to worry about, but I'd rather be safe.
PM: 6.3 miles with 1/2 mile hard helping Jeff for a segment.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| I did not run today. I just... did not want to. Ate pizza and beer instead. No regerts.
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 6.00 | 13.00 |
| PM: 13 miles, 6 fast doing a progressive tempo with John and Darek. The workout started at 6:55/mile then descending approximately 15 seconds per mile each mile. Not an ideal workout in the Florida sun, but it is what it is. I was banking on doing 7 miles, but I was pretty wiped after the sixth mile, so I packed it in. Darek and John had stuck with me pretty much throughout. The last mile was the only spot where I lost contact. John looked very strong today.
I sincerely regret missing yesterday and this morning- my legs were tight, particularly my patellar tendon and I was acutely aware that I should have done all three runs I missed leading up to this workout. Not an injury, fortunately.
Splits- 6:48, 6:38, 6:12, 6:05, 5:52, 5:34
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| | Slow miles | Fast miles | Total Distance | | 14.10 | 0.00 | 14.10 |
| AM: 4.1 miles
PM: 10 miles
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 5.10 | 14.10 |
| Noon: 10.1 miles, 5 fast on the treadmill. 2.5 mile warmup, 6x200, 1x5k, 5x90 seconds, cooldown.
Splits- 6xstrider effort, 5k in 15:30 @5:00/mile pace, quarter miles all in 90 seconds (really 1:15ish) @ 4:57/mi, 4:55/mi, 4:52/mi, 4:50/mi, 4:48/mile pace.
For each interval, I let the treadmill get to speed for 15 seconds to keep it honest, so they were intended to be 1:15-1:20 of timed effort at those quarter-mile paces. The 5k was a cinch- I was fine until I realized I had cracked the 12-minute mark and then I kept clock-watching and lost my flow. One of my headphones died as well at about that time, so instead of "beats by dre," I suppose I had "beat by dre." Happy with the effort, and more improtantly, I can't wait to turn my focus back to 5k/10k. Makes me feel like Ricky Bobby...
PM: 4 miles
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| | Slow miles | Fast miles | Total Distance | | 75.80 | 15.60 | 91.40 |
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