5094 total / 1170 in 2014

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

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  • 19 miles
  • 02:52 time
  • 2220 calories
  • 3 workouts
  • This Week time period


  1. 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. Good work out! I felt like I was working ... read more

  2. 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.

  3. 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

  4. 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!

      7 days ago Like

  5. 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

  6. 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

  7. 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!

      16 days ago Like

  8. 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!

  9. 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

  10. 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.

      22 days 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!

      22 days ago Like1 person

  11. 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!!!!!

      23 days ago

  12. 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.

  13. 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.

  14. 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

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

    Walking/Jogging after my long run.

  16. 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!!!

      27 days 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!!!!

      27 days ago

    • Pop C. Great Performance
      Great Performance:

      Outstanding 20-miler, Andrew!

      27 days ago

  17. RUN
    alright IRP 10K easy pace 6.76 mi 01:05 09:39 pace

    Temp 36-but sunny. I was shooting for 4 miles, but during the run I talked myself into running for about an hour. I'm good to go!

  18. RUN
    good 10K Cold run IRP 6.51 mi 01:02 09:34 pace

    I ran later in the day today, hoping it would warm up some. I think it was around 39 degrees and I went out for a mid-distance run easy pace.

  19. RUN
    alright Close to home 1 mile loops IRP 13.42 mi 02:04 09:15 pace

    This was a later run than normal. I came back from Church, and jumped into my running gear. It did not start well at first. I was a little tired and hungry. The first goal was to hit 4 miles (minim... read more

  20. RUN
    alright Easy 10K at IRP 6.3 mi 01:00 09:36 pace

    It's colder today around 35 degrees. I did not wake up early, and I only had a limited time to run. I wasn't sure how I was going to feel today. When I hit 6 miles, I felt like I could h... read more

    • Marie

      Nice recovery run to follow up on that big speed work session. It was chilly but not near as bad as yesterday!

      about 1 month ago Like1 person