3811 total / 0 in 2019

Slow? I prefer velocity challenged. Either way, I'm embracing my inner turtle while training for my next half marathon and my first half ironman.

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Ashley logged 3811 miles.

Last workout over 3 years ago. Help get them back on track!

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  1. RUN
    Easy run 2.16 mi 00:30 13:53 pace

    30 minutes on the treadmill, trying out my new 6:1 intervals. Tried to build the pace a bit on the run intervals as I went.

  2. RUN
    Long run, part 2. 2.5 mi 00:36 14:14 pace

    Last part of the long run for this morning. Put the treadmill on a .5 incline and did 5/2 intervals, trying to make the run segment slightly faster each time.

    • Joanne S.
      Joanne S.

      Nice work finishing up the run on the treadmill. After running in that yuck, I probably would have just made myself a hot toddy and called it good.

      almost 4 years ago Like1 person

  3. RUN
    Long run, part 1 7.5 mi 01:48 14:26 pace

    Cold, windy, snowy, S-L-I-C-K. Was supposed to run 10 with CES, but none of my participants showed up. That meant I could go a little faster than usual, but the conditions still wound up slowing me... read more

  4. RUN
    Cadence, Hills & Speed 3.1 mi 00:45 14:30 pace

    Super fun treadmill workout (what?) with my coach.
    10 minutes warm up at 1.5 incline.
    Then we did 1 minute on, 1 minute off cadence for 10 minutes; Then we did incline work (2.5; for 1 minute; ... read more

  5. VELO
  6. RUN
    Tempo run 3.15 mi 00:45 14:17 pace

    Warmup: 10 minutes continuous run, 1 percent incline, at a 4.0 on the treadmill (15:00/mile).

    Main Set:
    Did all of my 2:00 of EZ running at a 4.3 (Around 14:00/mile.)
    Did my 2:00 of tem... read more

  7. RUN
    CES run. 6.15 mi 01:25 13:44 pace

    None of my participants showed up this week, so I ran with another pacer, who was sweet and slowed down for me. (We did 4/2 intervals, which is what CES has us do) and I was definitely working hard... read more

    • Sonja R.
      Sonja R.

      Nice! I find the shorter, quicker turn-over helps me a lot too.

      about 4 years ago Like

    • Patty M.
      Patty M.

      I am constantly working on quicker turnover and shorter steps too. I think it makes a difference but wish it came more naturally.

      about 4 years ago Like

  8. RUN
    great Lakeshore Sport Super Sprint ... 1.5 mi 00:18 12:19 pace

    This was on a treadmill, which I can only imagine was magic. As soon as I started running, I felt great and was like, hum, I should go faster. But it's still going to take me a bit of time to ... read more

  9. VELO
    great Lakeshore Sport Super Sprint ... 5 mi 00:13:34 22.1mph pace

    Would that this were ever a real cycling pace I could hit for anything other than a downhill. Since I knew the mph was likely bogus, I focused on cadence and tried to work on that, hanging out arou... read more

  10. swim
    Lakeshore Sport Super Sprint ... 300 yd 00:05:39 33:08 pace

    Felt slow. But c'est la vie. I lapped the girl I split my lane with, so there was that. :)

  11. swim
    Ratner 2406 yd 00:52 37:44 pace

    Felt slow and sluggish in the water. Did a set of 1,000 pull.

  12. RUN
    Treadmill 3.33 mi 00:45 13:30 pace

    This run = not what I planned for. Almost as soon as I started running my calves/achilles started crying. Thought it was just The First 15 Minute Blues. After 10 minutes, I had to get off the tread... read more

  13. RUN
    Recovery run 2.2 mi 00:30 13:38 pace

    Treadmill. Nothing fancy.

  14. RUN
    Snowy, awful run. 8 mi

    CES training plan called for 9 miles of 2:04 (the equivalent of running 9 miles at 14:00/mile).

    Because of the slower pace, we did a timed run, instead of a distance run. It was actually pretty c... read more

  15. RUN
    CES paced run 6.1 mi 01:36 15:46 pace

    Great, effortless, not-too-snowy run. I had two participants, neither of whom had run in three weeks. (And one of whom hadn't made the change from 3/2 intervals to 4/2s.) they thought they cou... read more