5114 total / 0 in 2015

sub 6min mile, 1:39 1/2 marathon

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Andrew logged 5114 miles.

Last workout 28 days ago. Help get them back on track!

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  1. RUN
    blah Hood run 4.34 mi 00:41 09:25 pace

    I went out for a little run. Temp was 36, I should have waited, because it was 50 degrees in about an hour. I felt sluggish today, because of lack of sleep.

  2. RUN
    alright Christmas Day Run 6.51 mi 00:58 08:55 pace

    Windy out there this morning with temps around 60. I thought I would get in a little run in this morning. Merry Christmas!

  3. RUN
    good Foggy morning run 5.04 mi 00:46 09:09 pace

    Foggy morning run at an easy pace. The last mile, I was looking for my hat. The funny thing is I did not wear a hat this

  4. RUN
    alright After the rain easy pace 4.34 mi 00:40 09:11 pace

    I did not want to run in the rain this morning. I had to wait until around 3:30 to get in this run. Easy pace, but right knee is hurting a little. Zap the zero!

  5. RUN
    St Matts Ladder Workout 5.08 mi 00:40 07:57 pace

    Little chilly this morning. I decided to do a ladder work out this morning. One mile warm-up, 8x100, 4x200, 2x400, 2x400, 4x200, 8x100, one mile cool down. One -two minute recovery between sets. Go... read more

  6. RUN
    alright Extra cool down 1.02 mi 00:15:00 14:42 pace

    Legs were feeling funny. I thought it be best to stretch the legs another mile slowly.

  7. RUN
    good Indian River Plantation 1/2 M... 13.3 mi 01:56 08:44 pace

    Started with 2.6 mile warm-up. I then proceeded to do 700m intervals today for about 8 miles. The rest was a cool down.
    9:34, 9:05, 9:24
    9:02, 7:22, 9:17, 7:37, 9:17, 6:57, 8:59, 6:52, 9:13, 6:4... read more

  8. RUN
    good Quick Interval work out (ran ... 6.54 mi 00:53 08:09 pace

    Temp a little warmer than Friday. I went for an easy 2.74 miles (8:28,8:00,8:23). I worked on 700m(0.44) intervals. 8:49, 7:16, 8:34, 6:49, 9:08, 7:05, 7:22, 9:00, 8:55(0.27). Nice workout, I wish ... read more

    • Marie

      Those are some pretty speedy splits!

      about 1 month ago Like

  9. RUN
    Intervals and Distance combined 13.35 mi 01:54 08:33 pace

    Another cool morning today. I did 3.7 miles easy(8:53,9:04, 9:12, 9:08).Intervals 700m(0.44) 9:16, 7:20, 9:09, 7:13, 8:55, 6:55, 9:13, 6:54, 9:20, 7:03, 9:04, 7:08, 9:20, 7:09, 9:02.
    Cool down 9:10... read more

  10. RUN
    good Hood Run 5.26 mi 00:45 08:36 pace

    I have had 4 days off from running(because of work) , so I had plenty of time for rest and recovery. I was going to work on speed, but the weather (wind) was making it difficult. I had a one mile w... read more

  11. RUN
    good Unofficial 1/2 marathon run D... 14.33 mi 02:17 09:32 pace

    Temp 41-45 degrees. Some wind. The goal was to get in 6 miles easy pace. If I felt good, I would continue. Got thru miles 7-10 fine. I decided to go for 3 more and get in the 1/2 marathon for Decem... read more

    • Pop C.

      Strong run to finish with 200 miles in 35 days. Good advice!

      about 1 month ago Like

  12. RUN
    good 1 mile loop IRP 6.36 mi 01:02 09:44 pace

    Easy run to get in some miles. Little chilly out there this morning. Zap the zero!

  13. RUN
    alright 1 mile loop IRP 7.1 mi 00:57 08:01 pace

    Weather was great out there today! Around 60 degrees!(still some wind at certain areas). The legs weren't feeling to good, but I told them we get to rest the next 2 days. I was only supposed t... read more

  14. RUN
    blah 7.52 mi 01:13 09:44 pace

    Temp 32-36, No wind Yay! I'm not feeling it today "Blah". My legs want to go on "strike", but I told them rest and recovery is coming soon.

    • Chuck H.
      Chuck H.

      Nice job! Tell those legs who is boss.

      about 1 month ago Like1 person

    • Marie

      You've been hammering in the miles. Maybe a rest day would be good! 59 miles this week! Take an Epsom bath and relax those legs!

      about 1 month ago Like1 person

  15. RUN
    alright The day after run 10.53 mi 01:42 09:40 pace

    Temp 38 feels like 32, winds 9mph. At mile 3, I was still cold and I thought maybe I should call it a day. I talked myself into doing 1 more mile. I hit 7 and that was the goal for the day. I told... read more

    • Lori H.
      Lori H. You're an Inspiration
      You're an Inspiration:

      You have 52 miles this week already!! ROCK STAR!!!!!

      about 1 month ago

  16. RUN
    Pre Thanksgiving dinner run 5.01 mi 00:42 08:28 pace

    Got home from work. The family and guests had finished eating. I decided to sneak out and get a couple more miles before I ate Thanksgiving dinner.

  17. RUN
    Indian River Plantation 10K u... 7.53 mi 01:05 08:35 pace

    Woke up later than I wanted to, but I was going to get in my run before work! It was chilly out there this morning with some light rain. I think I overdressed, but I was warm.

  18. RUN
    good Mid distance recovery run 7.52 mi 01:14 09:52 pace

    Temp dropped this morning, plus there is some light rain. I usually run a few miles after yesterday's long run, but I talked my self into running further. I will not be able to run the 10k Tur... read more

  19. RUN
    Cool down 1 mi 00:15:00 15:00 pace

    Walking/Jogging after my long run.

  20. RUN
    good Going long.......for the big ... 20.05 mi 03:12 09:33 pace

    Temp 68-73. Winds 8mph.After reading posts about yesterday's Harbor Light Run, I got motivated. I wanted to do something challenging today. I knew I was going to do at least 10 miles, so I was... read more

    • Marie

      WOWZA! This is a fantastic run! Sure hope you are refueling big time now!!!

      2 months ago Like1 person

    • Lori H.
      Lori H. Great Performance
      Great Performance:

      Holy smokes!!!!!! This is a spectacular run!!!!!!!! So long and look at that STRONG pace!!! WOW!!!! Great job, Andy!!!!

      2 months ago

    • Pop C. Great Performance
      Great Performance:

      Outstanding 20-miler, Andrew!

      2 months ago