14222 total / 107 in 2017

-20 minute 5k -40 minute 10k -90 minute HM -3 hour marathon

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  1. Shared Photo

    The garmin performance curve! :p

  2. RUN
    good Sub MAF easy run! 5.01 km 00:25 08:03 pace

    Well, not only was this probably the best performance I've had on this route ( strava has it 162 times ) landing me at one of my best 152 bpm target paces ever, but I did it averaging only 146... read more

  3. RUN
    good Parkrun PR! Hard work is PAYI... 4.89 km 00:20 06:33 pace

    Few milestones here!!

    First, it's my fastest parkrun yet. Sub 20 to boot!! The course is about 110 meters "short" of a full 5k, but we're also wearing layers ( -13 C / 8.6 f ... read more

  4. RUN
    good COLD AS F run 13.03 km 01:15 09:13 pace

    -23 C out for this one. Might be my coldest run of the winter yet?

    Still polished off a good final push despite all the layers and sub sub freezing temps :p

    Last km averaged 20s off of race pace... read more

    • Jeff L.
      Jeff L.

      Everything's looking good!

      4 days ago Like1 person

    • Stephanie C.
      Stephanie C.

      Oh boy!!!!!! That's really F'n cold :O)

      4 days ago Like1 person

    • Glenn S.

      Did you run faster to get out of the fN COLD! Enjoy your 50 hours.

      4 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      My legs were already pretty tired from destroy yoursefl hard km repeats tuesday and a temp run last night, plus all the layers made it tough ! :p

      Stayed warm overall, thought my eyelashes were freezing together and eyebrows were super frosty haha

      4 days ago Like

  5. RUN
    good Club 81 run 9.31 km 00:45 07:49 pace

    Run from Fresh Air celebrated after with wings and beer :p

    -21 C feels like -29 C out right now.

    Done with this cold :p

  6. RUN
    good CNC Intervals! 5k w/u, 5x1km ... 12.5 km 01:10 09:00 pace

    Went to the Capital news center track for the first time.

    Kind of an odd indoor track, but supposedly the middle lane is 4 laps to a km, and outer lane is 6 laps to a mile.

    Met up with a frie... read more

  7. RUN
    good Tuesday morning greenway run 13.02 km 01:14 09:12 pace

    We were up to about -8 C this morning! It's -15 C ( feels like -21 ) right now.

    SUPPOSED to get above freezing next week with rain. Will see what happens.

    Good mellow run this morning.

  8. swim
    1.5 km 00:25 26:55 pace

    15x100m on 2:00

    Took the first 4 repeats hard, getting faster each rep.

    Eased back a bit for the rest.

    Not used to it, feeling fatigued! :p

  9. Decision's been made.

    Had a great 2 weeks of volume. Going to cut back the volume this week, still try to hit my key workouts, then I will do 2 weeks of build, and a week easier to taper int... read more

  10. RUN
    good Cool-down 1 mi 00:12:00 12:00 pace

    Thus finishes off another hard, long week.

    100.8 kms last week ( 62.6 miles )
    101.8 kms this week! ( 63.3 miles )

    Last week was the biggest training week to date, and this week was just a LITTLE ... read more

    • Jeff L.
      Jeff L.

      Gasp. Easy week coming up soon?

      8 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      Of course! These 2 weeks were coming off of an unexpected 3 easy weeks in a row, and I've been trying to hold a 3 week build 1 week rest format.

      That said, I have 4 weeks til my race.... so I have to figure out the most optimal way to attack the next weeks here, whether that's go from 3 build to 4 build, then have a slightly longer rest/taper after, or take an easier week next week, then 2 more hard weeks, with a one week rest/taper going into the race.

      I am leaning to the second idea. atm.

      8 days ago Like1 person

  11. RUN
    good 5k at race pace 5 km 00:21 06:51 pace

    Felt a bit tougher on the treadmill than it does outside.

    I REALLY can't wait to have the roads clear enough for some quality outdoor sessions!!!!

    4 weeks tile I have to do this for 21.1... read more

  12. RUN
    good Warm-up 5 km 00:30 09:39 pace


    Broke in a new pair of Mizunos today as well!! Another really light shoe ( under 8 ounces ) but this one has 10 mm heel to toe drop, a little more cushion, and is a neutral shoe.

    I hav... read more

  13. RUN
    good Goats run plus extra credit. 21.29 km 01:59 09:01 pace

    -15 C out 5 f.

    Legs felt good, but didn't get to sleep til late despite being in bed cause I accidentally took a long nap yesterday :p

    Felt pretty well rested anyways, thanks to that nap.

    L... read more

  14. RUN
    good Cool-down to total 10 miles 2.25 km 00:17 12:02 pace

    Cool-down, now to get some food!

  15. RUN
    great Breaking in the race flats wi... 8.85 km 00:45 08:10 pace

    7 repeats @ 10 mph ( 3 minute half miles or 800s )

    Got stuck with 4 mins rest ( damn gym treadmills ) @ 5 mph

    Felt surprisingly in control the whole time, though at the 7th one I could feel m... read more

    • Jeff L.
      Jeff L.

      My Coach calls in a Therapy Cocktail. A mix of whatever works. Glad it worked for you!

      9 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      I like that! Next time I am having a niggle I'll say I need a good cocktail :p

      9 days ago Like

  16. RUN
    good Warm-up 5 km 00:27 08:42 pace

    Easy 5k warm-up into my main set.

  17. Shared Photo

    Sometimes I get so wrapped up in my current goals, that I forget how far I've really come!

    These 2 runs were almost 6 1/2 years apart, but at the same heart rate. 141 bpm.

    Top one was in nic... read more

  18. RUN
    great Play trail - Crawford! 7.57 km 00:43 09:14 pace

    Play trail group up and running again for the new year.

    Tim wasn't feeling the best, and others haven't run much, so this may well have been one of my EASIEST thursday night trail runs E... read more

  19. RUN
    good Thursday morning greenway run 13.01 km 01:16 09:22 pace

    The regular thursday morning run.

    Worst part about it is probably just getting up early after the wed night run, which means getting right to bed :p

    Once it starts to warm up we will probably sta... read more

  20. Shared Photo

    The new kicks. Hoping to break them in soon.