- Site:
- http://www.facebook.com/FDAck228
- Miles:
- 926 total / 186 in 2013
- Goal:
Plotting my marathon revenge for 2013 :-)
Frank Ackerman ran: Easy recovery run bef...
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- 3 miles
- 00:30 time
- 09:44 pace
- 421 calories
- details
good
CMT#5 - recovery run
3.11
mi
00:30
09:44 pace
Easy recovery run before church. Looks like the plan has this workout scheduled the day after every long run. 5 min slow jog warmup, 20 min at easy pace, and 5 min slow jog cooldown. Already humid and getting warm - came back drenched in liquid awesomeness :-)
Great run Frank!
about 1 year ago • Like • 1 person
ahh yes... high on liquid awsomeness :) Nice run!!!
about 1 year ago • Like • 1 person
Sounds like a nice run to start your Sunday! Great job!
about 1 year ago • Like • 1 person
Nice run, looks like I better get out there before it gets too humid here.
about 1 year ago • Like • 1 person
Nice run, Frank!
about 1 year ago • Like • 1 person
Never heard it put quite that way. Nice run, Frank!
about 1 year ago • Like • 1 person
Nice recovery run!
about 1 year ago • Like • 1 person
Nice wet run!
about 1 year ago • Like • 1 person
Great recovery run Frank!
about 1 year ago • Like • 1 person
Challenging weather...nice recovery, Frank!
about 1 year ago • Like • 1 person
Nice recovery!
about 1 year ago • Like • 1 person
Nice job Frank. Hopefully you got to shower before church! LOL
about 1 year ago • Like • 1 person
Nice run Frank!
about 1 year ago • Like • 1 person
Nice work! I wanted to run before church but that did not work out for me! Which plan are you using? I usually take Sundays off after the long run Saturday. Just curious...Way to get out there this morning! Woo Hoo!!!!
about 1 year ago • Like • 1 person
@Krista - I am using a Greg McMillian plan that is available through the adidas miCoach app. I'm doing level 4 (4 hr goal) and have 5 workouts/week, with one long run, a couple of easy runs, and a little speed work. I used his level 3 half marathon plan on the same app to prep for the half marathon and enjoyed it. And it worked - I ended up running much faster than the original goal!
about 1 year ago • Like
Great run! Living in Cambodia, I know the feeling of coming back from a run sweaty! It's a good kind of sweaty tho!
about 1 year ago • Like • 1 person
Nice 5 K!
about 1 year ago • Like • 1 person
"...drenched in liquid awesomeness" -- love i!!
about 1 year ago • Like • 1 person