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  1. RUN
    Cohoes Track [12x2@mileish pa... 8.83 mi 01:30 10:09 pace

    1.5 warmup, 1.5 cooldown. Average interval pace 5:53.7


  2. RUN
    Treadmill 0.5 mi

    We can't have 39.9 miles for a week right? Breaking 40.

  3. RUN
    Cherry Blossom 5k 3.08 mi 00:19 06:17 pace

    2nd fastest 5k run (fastest in almost 6 years). Sort of won my age group, sort of didnt. Had the gun time win but missed the net time by 1 second. I'll take it either way.

    6:11, 6:23, 6:2... read more

  4. RUN
    Cherry Blossom Warmup/Cooldown 7.57 mi

    Some miles with Rich and Joan to cap off the day.

  5. RUN
    Neighborhood 6.01 mi 00:51 08:32 pace

    Felt shitty as usual with the ITBand.

  6. RUN
    Old Champlain Canal 10.51 mi 01:31 08:42 pace

    Ran with Juergen, felt like shit, got it done.

  7. RUN
    Corning Preserve [12x400 - 3] 9.01 mi 01:20 08:55 pace

    Lots of 400's, goal was 84 seconds, hit that on only one of them...stayed 90 or less for all of them at least.

    1... read more

    • Ken T.
      Ken T. Great Performance
      Great Performance:

      Nice workout!! is the trail marked?

      about 1 month ago

    • Show 2 more comments...
    • Dallas

      Haha, thanks for making me feel better about it

      about 1 month ago Like

    • Ken T.
      Ken T.

      You got it!! - It helps me too, 'cause I can go to that dark place too quickly

      about 1 month ago Like

  8. RUN
    Corning Preserve 10.51 mi 01:25 08:04 pace

    Nice progression run with Juergen. Legs felt better as we got faster.

    9:12, 8:30, 8:22, 8:16, 8:10, 7:59, 7:58, 8:00, 7:49, 7:10, 6:41 (0.51) read more

  9. RUN
    SUNY Track [8x400 - 3] 7.8 mi

    Went too fast on the first couple. Still averaged about 84.5 again but it hurt a lot more with the reduced rest.

    1:19 - 0.25@5:18
    1:21 - 0.25@5:20
    1:23 - 0.25@5:31
    1:25 - 0.25@5:40
    1:24 - 0.25@5:... read more

  10. RUN
    SUNY Track [12x400 - 4] 7.63 mi

    Well we had a coach on the track, just not ours! Nice to get on the track though and get some faster turnover. Was suppose to run 84 and was right between 84-85 on average.

    1:27 0.25@5:53
    1:27... read more

  11. RUN
    Schodack Island 12.01 mi 01:43 08:35 pace

    After the families Dodge the Deer activities was my turn. Ran the whole island. Some ARE peeps (Ryan, Jeff, Andrea) passed me around 2.5 miles so I ran with them the rest of the way. The end of t... read more

  12. RUN
    Chase the Chipmunk Mile Fun Run 1 mi 00:13:45 13:45 pace

    Ran Denvers 1 mile race with him. He did pretty well and had a good time.

  13. RUN
    Old Champlain Canal Trail 10.25 mi 01:33 09:03 pace

    Missed TU practice so I headed the canal trail. They finally fixed the .30 mile section with the broken bridge and overgrowth that was "closed". New option now for 10-14 mile runs.

    htt... read more

  14. RUN
    SUNY + SOC [7x3@5k - 2] 10.01 mi 01:24 08:24 pace

    Well we were suppose to be on the track but people unilaterally decided to do a road workout. Whatever its fine I guess. Averaged 6:15 pace for the speed piece. Need more short interval work to g... read more

  15. RUN
    Delmar Dash 5.01 mi 00:32 06:26 pace

    Pretty happy with the results. Felt much better than Runnin of the Green (and faster). Always fun to race with a bunch of friends and team mates. Split speed basically corresponded to wind!

    Sp... read more

  16. RUN
    Latham Run 5.55 mi 00:50 08:58 pace

    Easy run on some roads I haven't hit near me yet. Didn't want to overdo it before the Delmar Dash tomorrow. Weather looks grim (very windy) but we will see what happens. read more

  17. RUN
    Vischer Ferry 8.4 mi 01:17 09:07 pace

    Made an impromptu decision to go run in Vischer Ferry and conviced Hector and Jen at the last minute to join me. The preserve and Vischer Ferry are always pretty and brings back old memories when ... read more

  18. RUN
    Rail Trail (all of it!) 18.01 mi 02:36 08:38 pace

    Wanted to check out the Rail Trail, convinced Brian to do his long run with me and we did the whole thing starting in Slingerlands. 5.1 to Albany, 3.9 to Voorheesville.
    Finished with faster miles... read more

  19. RUN
    HMRRC Winter Marathon 26.54 mi 03:14 07:19 pace

    Well, honestly I did what I set out to do which was to run a sub-7:20 pace which is what I figured I had in me. Because the course ran so long (0.34) I missed my PR time despite running a PR pace ... read more