| 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 | 61.50 | 20.60 | 82.10 |
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| Slow miles | Fast miles | Total Distance | 11.70 | 4.40 | 16.10 |
| AM: 16.1 miles with John and Darek. 2k off 1k on for the duration of the run for a total of 7 efforts. Tired from the start. No nutrition. Capped the run at two hours and packed it in.
Split paces for each 1k effort- 5:52/mi, 5:40/mi, 5:30/mi, 5:36/mi, 5:16/mi, 5:24/mi, 5:31/mi.
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| Slow miles | Fast miles | Total Distance | 11.10 | 0.50 | 11.60 |
| AM: 4 miles. Felt very easy.
PM: 7.6 miles. Felt... not easy. 0.5 miles hard trying to win back a segment- I tied it. That was disappointing.
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| Slow miles | Fast miles | Total Distance | 10.10 | 5.60 | 15.70 |
| AM: 10 miles total with a 5+ mile tempo at 15k/HM effort using the hill in Philippe. The pace was sad- real sad, but I definitely gave the right effort. Did not reach too deep, but I can definitely feel my legs are still a bit destroyed from Saturday. That being said, Sunday was no help either.
I will try to run 5+ tonight, and then average 11 miles per day the rest of the week to get 85.
PM: 5.7 miles with Jeff and Darek. 0.3 miles trying for another segment- and got second lol. I ran it incorrectly, so I'm using that as my excuse today. Running out of excuses for missing these segments. I guess I can expect a lot of that now that I'm getting older.
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| Slow miles | Fast miles | Total Distance | 10.00 | 0.00 | 10.00 |
| PM: 10 miles on the treadmill with inclines, decent pace.
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| Slow miles | Fast miles | Total Distance | 8.00 | 4.10 | 12.10 |
| AM: 3.1 miles
PM: 9 miles, 4.1 fast. Three sets of 1x400, 1x800, 1x1000 with 90 second recoveries outside in the lovely heat and humidity. Wasn't all that bad, surprisingly. Ran with John and Darek (and Jeff for a minute). Also, ran a segment for the first half mile interval. I was first, but it registered me as second to John... continuing my streak of second place finishes on Strava. I just re-joined, and it's already making me hate strava. Not excited.
Splits (paces)- 1:18 (5:12/mi), 2:25 (4:51/mi), 3:18 (5:19/mi), 1:07 (4:30/mi), 2:36 (5:12/mi), 3:25 (5:27/mi), 1:14 (4:56/mi), 2:36 (5:12/mi), 3:16 (5:16/mi)
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| Slow miles | Fast miles | Total Distance | 3.10 | 0.00 | 3.10 |
| AM: 3.1 miles and light lifting (legs)
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| Slow miles | Fast miles | Total Distance | 7.50 | 6.00 | 13.50 |
| AM: 13.5 miles with a 6 mile tempo in the middle at MP effort as a progressive run with Jeff, Darek, and John. Goal was to give relatively little effort but still be working. I was barely breathing for the first 4.9 miles of it. Then, for some reason, the watch jumped to a slower pace quickly between 4.9-5mi even though my pace didn't change, and then when I started pushing for the final interval, I was struggling to get it under 5:45 which makes no sense. How can it feel like a meandering jog at 5:49, then feel like fire at a 5:43?
Progressive mile splits- 6:36, 6:13, 6:04, 5:49, 5:48, 5:43 (I'm calling shenanigans on the last two splits, but whatever, it's all about effort.)
I feel overall pretty good for my second to last 'long run'. This watch is on its last legs it seems. My heart rate is showing a max of 209 (194 avg) during the third mile and then a max of 168 (164 avg) on the last one where my effort/heartrate actually escalated. I usually live by the heartrate on my watch during the marathon, so this is a bit concerning. I know wrist isn't super accurate, but it's generally close enough that I find it useful- especially in long races.
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| Slow miles | Fast miles | Total Distance | 61.50 | 20.60 | 82.10 |
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