5713 total / 1554 in 2014

Cut some time off of my marathon PR (3:32:43) so I can improve my chances of registering for Boston 2015. It's great to say I "BQ'd" but I want to say I ran it!

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  • 5 miles
  • 00:40 time
  • 506 calories
  • 1 workouts
  • This Week time period


  1. RUN
    Marion 5 mi 00:40 07:56 pace

    Jenna wanted a tempo run but I knew my legs were too tired. I stayed with her about half the way and then let her go. Splits: 8:27, 7:39, 7:48, 7:50, 7:53

  2. RUN
    good Short Bridge from hotel 7.08 mi 01:03 08:55 pace

    I usually would not run this far after a tough race but I so miss running in CRW. Loved every step, every breath, every moment of this run. Legs loosened up quickly but I wasn't looking for sp... read more

  3. RUN
    good CDR 15 mi 02:02 08:07 pace

    Great run!!!! Could have been cooler but I felt prepared for the inevitable heat and humidity. I have never felt that strong in those hills and I know it was my consistent hill training. Loved chat... read more

    • Ashley D.
      Ashley D.

      Oh and Kevin walked the 5k with WK!! He says he's not hooked.... Yet ;)

      2 days ago Like

    • Brian

      Congrats on the AG group win.
      you looked effortless coming around the track

      2 days ago Like

    • Nicole B.
      Nicole B.

      Woohoo congrats Ashley. I'm sorry I did not get to see you. I had hoped to finish up my run in time to make it up there and cheer everyone on, but it took longer than planned. :(

      2 days ago Like

  4. RUN
    AM Mill 4 mi 00:35 08:38 pace

    Marathon training is officially underway with the pre-work runs! It actually wasn't so bad with the 1am wake-up. I haven't used my treadmill since April, before the last marathon. This wi... read more

    • Brian

      Whoo hooo

      5 days ago Like

    • Jessie S.
      Jessie S.

      Good luck this weekend! Looks like you're bringing the hot weather with you! :) I can't remember which fall marathon you decided on, Marshall?

      5 days ago Like

    • Ashley D.
      Ashley D.

      No. I'm running the Rocket City Marathon in Huntsville, Alabama. It's not until December 13 so I have a while :)

      5 days ago Like1 person

  5. RUN
    Fartleks/Intervals 6.06 mi 00:51 08:22 pace

    Ran a farlek/interval type workout with Matt. It was still quite hot (95) ughh but we found SOME shade. The workout was one mile warm, then 5x5:00 at threshold pace with 1:00 recovery (jog). Not as... read more

  6. RUN
    Spillertown 6.5 mi 00:58 08:54 pace

    Another hot run but it seemed not as bad as yesterday. Maybe because I ran slower. Splits: 9:21, 9:00, 8:37, 8:59, 8:48, 8:48, 8:47 pace for .50 .. A sweat bee stung me on my ankle during the last ... read more

  7. RUN
    Refuge Tempo-ish 6.01 mi 00:50 08:20 pace

    Soooo our plan was a tempo run at the Refuge. There's a 6-mile loop so we figured one mile warm, 4 miles at tempo, one mile cool. The refuge has very little shade but there's no to little... read more

    • Laura C.
      Laura C.

      That's pretty awesome for the blazing sun and heat! Nice job, see you in a few days!

      8 days ago Like

    • Jessie S.
      Jessie S.

      Nice job, Ashley! See you soon!

      7 days ago Like

    • Nicole B.
      Nicole B.

      Fantastic Ashley. Just think how easy it will be for you when the cold temps come around!

      7 days ago Like

  8. RUN
    Spillertown Loop 3.75 mi 00:36 09:34 pace

    So freaking hot! It was 95 when I started at 5pm. UGH. I took two walking breaks and kept the watch running so I say even with that this was a decent pace. When I was in the shade it was actually o... read more

    • Lynn F.
      Lynn F.

      See you this's going to be hot here too

      8 days ago Like

    • Ashley D.
      Ashley D.

      I started checking and it's not as bad as it's been here.. Today will be the 6th day in a row in the 90's. Our lows have been in the 70's with of course humid weather too. It looks like we send that heat east just in time for the race!

      8 days ago Like

  9. RUN
    Ray Fosse/Spillertown 10.54 mi 01:31 08:39 pace

    Super duper humid even starting at 5:20am! Had a decent group for that hour. Jordan, Olga, Hector, Wayne, Jenna, and Ben. I ran mostly with Jordan and Jenna and at the end with Olga too. We were ti... read more

  10. RUN
    good Easy Peasy 3.1 mi 00:30 09:39 pace

    I usually take Friday off but I decided to do a slow, hot run. Walked some too (on the clock) which helped. Brian would say I'm padding the stats ;)

  11. RUN
    good Strength Training/cooldown 1.01 mi 00:09:33 09:27 pace

    I didn't want to wait for body pump so I did my own full body workout.

  12. RUN
    good Ray Fosse 5.01 mi 00:43 08:34 pace

    Ran the first 1.5 alone then Kenya joined me and I got faster. Lol!

  13. RUN
    good Slow, hot, humid 7.01 mi 01:05 09:13 pace

    Tough run on tired legs. Glad it's done.

  14. RUN
    800's 1.63 mi

    I told myself I was only doing one.. then two.. then three. LOL Splits for 800's: 3:17, 3:16, 3:15. WOOHOO!! I was very surprised with a 7 mile warmup that I managed these splits. I really th... read more

  15. RUN
    Marion/Track 7.18 mi 01:02 08:40 pace

    The running group meets at the track every Tuesday (most of them just run) but I haven't gone in a while. I got there early and ran around town for a bit, then ran the track with the first arr... read more

  16. RUN
    Wolf Creek Hills 5.01 mi 00:43 08:38 pace

    Last hill workout until CDR!! Felt pretty good despite the heat. Splits: 8:15, 9:23, 8:38, 8:18, 8:43

  17. RUN
    good Marion 4.08 mi 00:37 09:01 pace

    Ran to the tennis courts, played some with Kevin, got poured on, ran home. Fun day!

  18. RUN
    Refuge 14.01 mi 01:58 08:24 pace

    Pretty good run. Ran mostly with Jenna. It rained the entire second half but it was still enjoyable. Splits: 9:02, 8:28, 8:29, 8:18, 8:17, 8:21, 8:18, 8:20, 8:18, 8:13, 8:21, 8:35, 8:20, 8:22

  19. RUN
    Ray Fosse 5 mi 00:41 08:17 pace

    Ran 1.5miles alone then 3.5 with Kenya. Went to Body Pump after. Yippee!!