Allen
Pyramid workout: 2 x :30/ 2 x :45/ 2 x :60/ 2 x :45/ 2 x :30
My first short hill workout, and it was kind of fun in a "this sucks" kind of way.
- Miles:
- 2836 total / 810 in 2013
- Goal:
Indiana Trail 100 √ 29:26:17 North Fork 50 Leadville Trail 100
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Entries
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RUN
good St. Joe Hill repeats 4.8 mi 00:56 11:40 pace
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RUN
Klerner- Rainbow 4.08 mi 00:38 09:25 pace
Easy run with Maggie along on the bike for company and conversation.
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RUN
good Green Valley- Cherry St 12 11.89 mi 01:58 09:53 pace
3 mile warm up, then alternating tempo cruise miles, 1 mile cool down.
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RUN
blah Green Valley out and back 8.01 mi 01:31 11:18 pace
Felt great all day, and then the heavy legs from yesterday showed up during this late evening run. Tried to go easy, then had to go easier. Gonna have a glass of wine and hope it's better tomo... read more
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RUN
good Spickert Knob Hill repeat x3 9.49 mi 01:43 10:50 pace
Long hill repeats, 1200+ feet of elevation gain in the middle 6 miles. Easy on the downhills for recovery. I think I got better today.
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RUN
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RUN
great Green Valley- Community Park 10+ 10.56 mi 01:51 10:30 pace
After a warm up mile, walked first .1 of each mile to keep it easy. Felt really good into the finish.
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RUN
great Bugaboo- Weiska Hill 15 14.92 mi 02:39 10:38 pace
Easy running to the BIG hill, then a run/walk up, and mile cruise intervals home. I don't want to jinx it, but the pain in a certain area that sounds something like "high see rand" w... read more
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RUN
good Green Valley- Community Park 11 10.7 mi 01:51 10:24 pace
Some IT band soreness after 6, but ran home at a comfortable pace throughout.
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RUN
good Green Valley- Lower Spickert ... 7.95 mi 01:18 09:50 pace
Felt great to run a pace for once. First real run since IT100 2 weeks ago. Ran a tempo pace between 8:30-8:45 for 6, then a run/ walk cool down with some IT band pain. Hoping that's just tempo... read more
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RUN
good Easy neighborhood walk 2.11 mi 00:33 15:34 pace
Getting out to make sure everything still works.
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RUN
good Klerner- Rainbow 4 3.85 mi 00:35 09:12 pace
First run, post- IT100. Everything still works, if a bit stiff.
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RUN
alright Indiana Trail 100 100 mi 29:26 17:39 pace
First 100 in the books. Really long night with cold temps and multiple water crossings each lap. I had an unbelievable crew and pacers pushin me through. I truly couldn't have done it without ... read more
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RUN
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RUN
3.01 mi 00:31 10:14 pace
Quick trip to try to sharpen up after dinner. Ran really easy just to get outside.
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RUN
good Klerner- Rainbow 4 3.97 mi 00:41 10:14 pace
Winding down to the IT100. Hopefully the 2 days off on Thursday and Friday will have me feeling rested.
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RUN
good Spickert Knob 10 10.01 mi 01:40 09:59 pace
Rough start, slowly ran into a comfortable pace, climbed the hill fairly hard, and then cruised home. Great weather and a nice last >5 mile run before the IT100.
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RUN
great 6.36 mi 00:54 08:33 pace
Felt great running without the watch. Settled into a comfortable pace and just kind of cruised.
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RUN
good Klerner- Rainbow 4 4.01 mi 00:38 09:29 pace
Easy 9:50 ish miles with a fartlek 3rd mile. Kind of fun for a taper week.
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RUN
great Spickert Knob 13 12.9 mi 02:14 10:21 pace
Much warmer and sunshine! I planned a run/ walk interval and felt really good so the pace was quicker than expected. Just an easy day up the big hill.
Allen
