4980 total / 0 in 2019

Finish a marathon. 24:40 5k (done) Long term goal, sub 20 5k.

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Alan logged 4980 miles.

Last workout almost 2 years ago. Help get them back on track!

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  1. RUN
    good Long run 13 mi 02:30 11:32 pace

    I was a minute too slow. #boo Feeling sluggish today. A puppy followed me home from 5 miles away. I took her back but probably should have kept her. #skinnypup Just bumped up my pace 5 seconds so I... read more

  2. RUN
    good Tempo 7 mi 01:20 11:26 pace

    Mile warm up, 5 miles@10:30, cool down. Splits - 10:27, 10:26, 10:28, 10:30, 10:28. The last fast mile was hard.

  3. RUN
    good Sprints 5 mi 00:59 11:47 pace

    Warm up, 1 mile @9:42, 1 minute rest, 1 mile@9:42, 1 minute rest, .5 miles @9:24, 1 minute rest, .5 mile@9:24, cool down.
    Split - 9:37; 9:40; 9:20; 9:22

  4. RUN
    good Long run 8 mi 01:31 11:18 pace

    4 seconds fast per mile and I just bumped up my times by 5 seconds.

  5. RUN
    alright Sprints 5 mi

    1 mile warmup
    12 x 400
    90 second recoveries
    1 mile cool down

  6. RUN
    good Easy Run 3 mi

    First run after last week's half marathon.

  7. RUN
    Half Marathon 13.1 mi 02:35 11:49 pace

    It wasn't too bad, considering all the set backs I had. I've decided to do another half marathon in May to try to improve.

  8. RUN
    good Track Sprints 6 mi

    1 mile warmup
    5 x 1000m at 9:12
    400m recoveries
    1 mile cool down

    Half marathon in 16 days.

  9. RUN
    good Long Run 8 mi 01:34 11:45 pace

    Feeling better, but I won't be able to go for my goal time in the half marathon in three weeks.

  10. RUN
    good Tempo (ish) Run 5 mi

    1 mile warm-up
    Three miles fast tempo effort
    1 mile cool down

    10:23, 10:17, 10:15

  11. RUN
    good Track Sprints 5.5 mi

    1 mile warmup
    5 x 800m at 9:08
    400m rests
    1 mile cool down

  12. RUN
    blah Long run 6 mi

    Very slow "long" run
    Trying not to get discouraged.

    • Holly T.
      Holly T.

      THere's loads of encouragement here. When I was running slower than I wanted I always looked around on DM, found some others slower and faster. Still a good workout.

      about 3 years ago Like

  13. RUN
    good Sprints 4 mi

    1 mile warmup
    8 x 400m at 9:00
    1 minute rests
    1 mile cool down

  14. RUN
    good Treadmill run 3 mi

    Still no significant back problems. Gradually getting back to training.

  15. RUN
    alright Rehab Run 2 mi

    2 easy miles

    My half marathon training is defunct after 4 weeks out with illness and then a non running related back injury. :(

    My plan now is to run the half just to finish, and try to get m... read more

    • Bill H.

      Sorry to hear that Alan. Take care with the back and don't make it any worse. Maybe a little rest would be good.

      about 3 years ago Like

    • Holly T.
      Holly T.

      take care there will always be another race!!

      about 3 years ago Like

    • Rjay H.
      Rjay H.

      The back's a problem, but I ran the half at the Route 66 three years ago after getting injured and having to lay off a month then only having 5 weeks to prepare. So if your back will hold up, you can do it!

      about 3 years ago Like

    • Alan M.
      Alan M.

      Thanks for the encouragement, everybody :)

      about 3 years ago Like

  16. RUN
    blah Half Marathon Training 10 mi

    Back after 2 weeks off for an illness. Enough said.

  17. RUN
    alright Half Marathon Traing Day 54 12 mi 02:18 11:31 pace

    Long Run, target paceof 11:36

    Kinda rough and sore because of some recovery lost to a sewage backup at my house late Thursday, might need an extra day off.