5220 total / 100 in 2015

Going for shorter distance PRs: sub 18:00 5K, sub 39:00 10K, sub 1:25 Half Marathon. Get FAST!

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  • 13 miles
  • 01:34 time
  • 1207 calories
  • 2 workouts
  • This Week time period


  1. RUN
    good 2 x 5K Speedwork 8 mi 00:57 07:06 pace

    After about a 1.5-mile warm-up Woody and I did 2 x 5K outside with about a 5-minute rest jog in the middle. First 5K was 20:05 (6:36, 6:28, 6:26) and the second 5K was 20:25 (6:40, 6:33, 6:37). Had... read more

  2. RUN
    good Lunch Miles 5 mi 00:37 07:24 pace

    Two of three people in my house, including me, are sick so I'm hoping my immune system is up to the task of keeping me on my feet. We'll see. Good run today - split time between the indoo... read more

  3. RUN
    great Inside Run 6 mi 00:46 07:44 pace

    Felt good today - watched WWII in HD while I ran which is a great show (it's on Netflix).

  4. RUN
    good Outside Run 5 mi 00:39 07:53 pace

    Felt ok - first run outside since last weekend. Had the wind in my face the whole way out and at my back on the way in. Thankful for thr temperate January weather.

  5. RUN
    great Progression Friday 5 mi 00:36 07:05 pace

    Treadmill progression today on the treadmill. Felt great.

  6. RUN
    good Mile Repeats 8.5 mi 01:03 07:24 pace

    Took to the indoor track again today. 3.75-mile warm-up, then 3x1-mile repeats with about 1/4-mile rest jog in between reps. 5:49, 5:59, 5:52 were the splits. Definitely was struggling on the last ... read more

  7. RUN
    alright Shit Run 7 mi 00:51 07:20 pace

    Felt like crap out there today, not sure why. Ran 3.5 miles at a relatively easy pace then on the way back I did 2:00 up and 2:00 down. Averaged about 6:50 pace for the up and 7:45 for the down - b... read more

    • Ken

      well it's still 7 miles at a good clip. You'll feel good after some easy miles.

      9 days ago Like

  8. RUN
    good Lunch Miles 5 mi 00:39 07:51 pace

    Easy miles on the mill and on the indoor track.

    • Ken

      Easy and relaxed. Nice work.

      13 days ago Like

  9. RUN
    great Some Speedwork 7.5 mi 00:54 07:12 pace

    Ran with Woody on the indoor track. 14 minute warm up then a quick 5K, followed by a 5-minute rest jog and then a fast mile. It's 11.5 laps to the mile so it's a lot of turning, but the t... read more

    • Lynton K.
      Lynton K.

      86 turns! Are you dizzy now?

      15 days ago Like1 person

    • Adam K.
      Adam K.

      It's 345 turns (11.5 x 7.5 miles x 4 turns per lap) and yes, I'm sick of turning! The middle toes of my inside leg were going numb!

      15 days ago Like

    • Lynton K.
      Lynton K.

      Oh man, total math fail on my part. Were there a lot of other people on the track? Seems like it could be pretty treacherous to run that fast on such a small track.

      15 days ago Like

  10. RUN
    good Sunday Miles 5 mi 00:38 07:35 pace

    Ran on the 'mill.

  11. RUN
    good Long-ish Run 8 mi 01:01 07:41 pace

    I don't know how some of you do it. Decided to run outside today, it was about 15 degrees and had a biting wind in my face for the 2nd half. Had the full gear on today, I looked like a running... read more

  12. RUN
    good Lunch Miles 5 mi 00:38 07:35 pace

    Pretty sore from the strength training this week - definitely feeling it in my hammies and quads. Split time between the indoor track and the 'mill. Happy Friday.

  13. RUN
    good Mill Miles 5 mi 00:37 07:22 pace

    Did 8s and 7s today - alternating 8 minutes miles and 7 minute miles. Felt pretty good - did some ab work afterward.

  14. RUN
    good Warm-Up 2 mi 00:16 08:00 pace

    Just a warm-up run today before a weight workout. Going to start incorporating strengthening 2 days per week just to mix things up a bit. Got a new pair of Ghost 6s that I wore for the first time t... read more

  15. RUN
    good Inside Run 5 mi 00:36 07:07 pace

    First run of the year - my parents were in town over the New Year holiday which meant no running for me, so I'm late to getting this new year of running started, but it's officially under... read more

    • Ken

      hey it's only 1/5, so you're doing just fine Adam!

      23 days ago Like