David
Keeping up my post race tradition of a run without gadgets, a plan, a route or a time. Just head out the door and run. Nice and easy spring jog....fantastic way to wrap up the weekend.
- Miles:
- 980 total / 277 in 2013
- Goal:
6.2 miles in 56:00 minutes, Broad St Run in 100 minutes, and the Runners World Half in October.
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Entries
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RUN
good Naked run 3 mi 00:30 10:00 pace
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RUN
good 10 Mile Race 10 mi 01:34 09:21 pace
Felt strong all the way through. I guess I could have started to pick up the pace a little sooner but I stuck to my plan which was to warm up with 4 miles and then race 6.
The crowds were huge (4... read more
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FIT
good Medmedium speed medium resist... 2 mi 00:35 17:30 pace
Easy workout and some good stretching. Next, race 10 miles.
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RUN
good Easy Run along the river 3.75 mi 00:40 10:39 pace
Watch died so i needed to estimate the distance. I know for sure that I spent 40 minutes on my feet...I think the effort was a little closer to 10:00 but that's ok.
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Always a bummer when that happens. Good running.
17 days ago • Like
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RUN
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RUN
good 12 miles in 12 hours part 2 6 mi 01:02 10:20 pace
This workout was exhausting. I ran 6 miles before bed and then 6 more when I woke up. The second 6 I ran a little faster, and the last 4 miles were super difficult. Last challenging run before th... read more
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double up nice
21 days ago • Like
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10 miles on may 5th. Its called e broad st run. Thats because it starts on broad st, and stays on broad st all 10 miles from north of Philadelphia right through the center of town down to the navy yard at the river.
I'm hoping for a time around 97:30 or 9:45/mile Avg.This is also my measuring stick to see if my joints can take the training for the runner's world half marathon in October. So far so good, if I can race this 10 without injury I'll sign up.
21 days ago • Like
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awesome man good luck 9:45 10 mile is a great pace
21 days ago • Like
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RUN
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VELO
good Easy ride 5 mi 00:30 10.0mph pace
Recovery workout, getting the blood pumping through aching muscles. Achilles feeling a little tight so I decided to go low impact on the bike.
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RUN
great Tempo run 9:40 6.2 mi 00:58 09:22 pace
I have had a goal to run 10k in less than 1 hour for a while. Flew right past it! Weight is down below my dm weight loss challenge level, speed is up, hr in check, feet and joints feel ok... I t... read more
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awesome david 9::22 sweet
24 days ago • Like
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Thanks man, i thought of you the next day...tight achilles tendon when I woke up...feeling ok today. Have some decent miles planned for the next 48 hours but I need to be careful I don't injure myself this close to the race....we'll play it by ear.
23 days ago • Like
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Ive used a lot of products the last 30 years for pain and injury, but this really works Go to kttape.com watch video on Achilles injury taping, it has made a huge difference. also great for knees, ankles etc
23 days ago • Like
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RUN
Intervals 800m @4:10 6.18 km 00:40 10:24 pace
800m X 5. Felt good, had good splits, finished strong, overall good workout. Ran quicker than the intended pace, but I'll take it.
Splits: 3:54 4:06 4:03 3:54 3:50 -
RUN
good Long run 10:15 8.5 mi 01:28 10:20 pace
Longest single run of my training, I'm still going for about 25 miles next week, but this is the highest total. Felt really sluggish at O-500 hrs and stopped for a bio break. So overall not to... read more
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Nice running! Awesome miles.
29 days ago • Like
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Nice Job:
Woohoo!
28 days ago
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RUN
alright easy run 10:20 4.1 mi 00:44 10:43 pace
My legs screamed at me from the 0.5 miles on. I didn't feel injured, and my heart and lungs were there so I fought through it (but missed my time goal). My goal is to keep running each day le... read more
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be careful and have a good week
about 1 month ago • Like
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Good luck with your weekend race. Go super-easy on speed/pace now. You want fresh legs and there isn't time to fully recover now. I'm pulling for you.
about 1 month ago • Like
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Thanks Scott! The race is on may 5th, these next 10 days are the hardest training. I'm ready for 10 miles and now I'm trying to get faster. And
29 days ago • Like
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RUN
good Tempo Treadmill 4.14 mi 00:40 09:39 pace
Plan called for 6 but this is the time I had. Pretty much set the treadmill at 950 for other first 20 minutes and 930 for the second 20 minutes.
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RUN
good Tempo intervals 5.24 km 00:35 10:35 pace
800x4 with a target of 4:20. A nice way to kick off the last 2 weeks before the taper.
Split/hr:4:09/154 4:20/161 4:10/162 3:56/163-
good work
about 1 month ago • Like
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Bombs in Boston, everyone OK?
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RUN
good Recovery run 3.7 mi 00:41 11:03 pace
Recovery from a few too many brews with my buddies.
Legs were heavy and week. -
RUN
Long run 10:15 7 mi 01:10 10:00 pace
Felt good, drank some gatorade ate some raisons just to see how the stomach would hold up. No issues so I think I'm good to go for the race.
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RUN
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RUN
good To the store and back 1.73 mi 00:14:30 08:22 pace
Quick pace for the second workout in 7 hours. I knew it would be short so I pushed it.
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RUN
good Recovery 11:15 2.67 mi 00:30 11:14 pace
Just wanted some time on the feet. Get some blood flow to my tired legs.
Nice work cuz! Query: a few of my friends eat those Gummy snacks during their races. I've never tried them before (never been on a race long enough) but heard they pack more punch than plain fruit. Ever tried them before?
13 days ago • Like
great race and great job with the negative splits!
12 days ago • Like
Yeah, that was a goal. Even mile 2 I think what happened was the water station was technically mile 1, and the next on fell into mile 3. The effort was more even and gradually increasing.
12 days ago • Like