Frank
Easy run in anticipation for tomorrow's longer run. Very cool this morning. 10 min slow jog warmup, 25 min at "easy" pace, and 10 min walking cool down.
- Site:
- http://www.facebook.com/FDAck228
- Miles:
- 936 total / 196 in 2013
- Goal:
Plotting my marathon revenge for 2013 :-)
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Entries
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RUN
great CMT #27 - Friday 4 4.01 mi 00:45 11:19 pace
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RUN
great CMT #26 - sprinkly strides 3.11 mi 00:39 12:32 pace
This was the original Monday workout that I swapped out due to weather. Cool and cloudy with some sprinkles, so perfect for today. 10 min walking warmup, then 10 x 30 sec at full sprint with 1 min ... read more
- Show 5 more comments...
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Nice Job:
Great effort Frank.
about 10 hours ago
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RUN
good CMT #25 - steady state thresh... 3.14 mi 00:35 11:11 pace
Storms forced me to shuffle workouts and move inside. 5 min walking arm up, 10 min at easy pace, and 10 min SS threshold (8:40/mi). I felt like I was working harder on the 'mill, but that'... read more
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RUN
great CMT #24 - El Sabado Gigante! 7.49 mi 01:21 10:47 pace
Nice day for a long run. 10 minute walking warmup and cool down periods, with 60 minutes at easy pace. Hit the 7 mile mark right at the beginning of the cool down. Started to get caliente when the ... read more
- Show 8 more comments...
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@Sarah - thanks for asking. Calf is treating me fine so far. It's not 100%, but probably will never be until I stop running for an extended time.
6 days ago • Like
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RUN
good CMT #23 - Friday anticipation 3.23 mi 00:35 10:55 pace
Beautiful morning for an easy run. 5 min walking warmup and cool down, with 25 mins at the top end of my easy pace. Happy Friday!
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RUN
good CMT #22 - steady state threshold 3 mi 00:35 11:41 pace
Tough workout following the strides session yesterday. 10 min of warmup (5 walk and 5 easy jog), with 10 mins at SS threshold pace. Walking cool down to finish. Knocked mile 2 out in 8:17 - fastest... read more
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RUN
good CMT #21 - more strides 2.8 mi 00:37 13:12 pace
Day late due to illness. 10 min walking warmup, with 10 x 30 sec full sprint 1 min recovery walk. Walked remainder of session as cool down
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Feel Better:
Feel better and rest up! nice job!
11 days ago
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RUN
CMT #20 - Saturday seven 7 mi 01:15 10:42 pace
Great morning for a long run. Negative split each mile - run felt spectacular!
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RUN
CMT #19 - easy Friday anticip... 2.65 mi 00:30 11:27 pace
Cloudy Friday morning, but nice for an easy run. 20 min at easy pace bracketed by 5 min walking warmup and cool down. Happy Friday!
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RUN
great CMT #18 - steady state thresh... 2.66 mi 00:32 12:04 pace
Nice cool morning for a run. Walking warmup and cool down with 10 min easy pace and 5 min SS threshold pace. Feeling fine!
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Great Performance:
Very nice morning for a run, way to go Frank, looking great!
16 days ago
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RUN
good CMT #17 - Monday strides 2.47 mi 00:35 13:59 pace
Same Monday speed workout - 10 min walking warmup and cool down, with 8 x 25 sec full sprint and 1:05 walking recovery. Added a little extra walking during cool down. Missed two workouts in last we... read more
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RUN
great CMT #16 - Saturday long slow run 6.39 mi 01:10 10:57 pace
Finally - first run of May. Work was crazy busy with a big agent meeting I coordinated. Cloudy and cool - beat the rain! 10 min walking warmup and cool down, with 50 min easy run. Felt really good ... read more
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Nice Job:
Great run Frank! Looking good bud!
19 days ago
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RUN
good CMT #3 - recovery/easy run 3.75 mi 00:45 12:03 pace
Week 4 of Chicago Marathon training is underway! Went back to make up a workout in the plan I missed during the first week. 10 min walking warmup and cool diown with 25 minutes at easy pace. Left c... read more
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RUN
alright CMT #13 - Sunday afternoon fa... 3 mi 00:40 13:14 pace
Moved Monday workout up a day. Wife was challenged by her trainer to find a goal race for additional motivation, so is now training for the 4 mile version of the Steamboat Classic, which is on June... read more
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RUN
good CMT #12 - Longish run interru... 5.5 mi 01:05 11:49 pace
Beautiful spring Saturday for a longish run. Completed the workout, but was interrupted by a phone call about 2/3 of the way through, so there was more walking than planned.
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RUN
alright CMT #11 - another easy run 3.17 mi 00:36 11:12 pace
Same as Wednesday, except without the drizzle. Longer run tomorrow.
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RUN
good CMT #10 - easy does it 3 mi 00:32 10:40 pace
cold drizzly morning - fits my current mood. 5 min slow jog warmup and cool down, with 20 mins at easy pace. Glad to have the ability to run and get this in. Have a great Wednesday!
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RUN
alright CMT#9 - Strides 3 mi 00:36 12:00 pace
Nice cool morning. 10 min walk/slow jog warmup and cooldown around 8 x 25 sec strides at full sprint, with 1:05 slow jog recovery. Tough workout! Completed mile 2 in 9:39, which included 7 of the s... read more
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RUN
CMT #8 - sunny Saturday LSR 5.71 mi 01:00 10:30 pace
Beautiful Saturday - cool and sunny - perfect conditions! 10 min slow jog warmup and cool down with 40 mins easy pace (green zone). Stayed around 9:40/mile during run, so very pleased! Two weeks do... read more
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Have a great Long run tomorrow.
about 13 hours ago • Like • 1 person
Great run, Frank!
about 3 hours ago • Like
Great way keep'n at it Frank.
about 2 hours ago • Like