Site:
http://www.focorunner.com
Miles:
4617 total / 35 in 2014
Goal:

1mi: 6:00; 5K: 20 (PR-20:20); 10K: 40 (PR-42:06); 10mi: 70 (PR-76:34); Half Mar: 1:35 (PR-1:38:28)

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Mark logged 4617 miles.

Last workout 3 months ago. Help get them back on track!

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Entries

  1. VELO
    good Around 7.9 mi

    Just rode around.

  2. RUN
    good Short Loop 1.45 mi 00:14:30 10:00 pace

    A little easier than the previous two times on this loop. I'll do this a 2-3 times/week for now. When it feels easy, I'll increase distance. When I'm up to 5K easy, I'll consid... read more

  3. RUN
    alright short loop 1.45 mi 00:14:30 10:00 pace

    Nice run. Waited for the temps to fall to mid-60's, and went out for a short one.

  4. RUN
    alright short loop 1.42 mi 00:14:00 09:51 pace

    got over soreness lingering from Monday evening run at about a half mile, and just kept it easy/steady.

  5. RUN
    alright first of many new runs to rep... 1 mi 00:10:00 10:00 pace

    It was hot. Felt my lack of condition in the first hundred yards, then my lack of conditioning during my first .75 miles, before I began to get into sort of a sustainable groove... Then we stopped... read more

  6. FIT
    100 Pushups Plan

    #100Pushups Week 1, Day 1 (Level 3). I am a low-end Level 3. Managed the prescribed 5 sets, but was only able to get 5 in the final "max" set (at least 9 prescribed). I'll see how ... read more

  7. VELO
    great FoCo Circuit 18.14 mi 01:26 12.7mph pace

    Intermediate distance ride (for us). Cele set the pace on the way out, and we averaged about 14 mph. We delivered a fresh Zuchini to it's final resting place, and only had to stop once to &quo... read more

  8. VELO
    good Poudre-Vern's-Bingham Hill 25.71 mi 01:54 13.5mph pace

    Ok, so this was a little ambitious, but I pulled through. Went out with a coworker who is into cycling. Problem: he rides all the time, probably could have ridden circles around me the whole way;... read more

  9. RUN
    good local flat loop 2.35 mi 00:21 08:56 pace

    Just a quick flat loop in 79° F temperatures. Warm, and only third run or so in the last month, after not running for months, so I'm surprised at the result. Started watch, and left it behind,... read more

  10. RUN
    great Rhinelander 2 mi 00:20 10:00 pace

    Ran with Bruce (B-I-L). Fairly easy conversational pace. No wildlife. Rolling hills. I'm out of my best running shape for sure, at 20 lbs over my former running weight, but I have time for a m... read more

  11. VELO
    good doing SOMETHING 6.8 mi 00:30 13.6mph pace

    Just nice to get outside and so something. Passed by some kind of event at Spring Creek gardens I wasn't aware would be going on. Local microbreweries looked to be serving... hmmmm...

    Cadenc... read more

  12. I don't plan to remain absent from DM for too much longer. I have my achilles back now. I just don't know if I have the nerve to find out how badly out of shape I am.

    • Patrick P.
      Patrick P.

      Welcome back!

      almost 2 years ago Like

    • Show 4 more comments...
    • Jonathan
      Jonathan

      My advice-take it slow as hell. Every time I get jacked up I try to come back too fast. Start with a frustratingly low per week mileage and bump up by no more than 10% every week. It sucks for a month or so, because you're barely doing anything, but it's worth it.
      Then again, my injuries have all been muscles, not tendons so what do I know.

      almost 2 years ago Like

    • Mark C.

      John T., it's been more like a year, but it looks in the end like my achilles issue was actually a manifestation of gout.

      almost 2 years ago Like

  13. Eff you still, Achilles. That is all.

  14. RUN
    alright First run in Forever - short. 1.1 mi 00:09:44 08:50 pace

    Run was short/slow. Achilles was no problem.

  15. VELO
    good Around town 17 mi

    Pretty long ride with friend and coworker DJ. DJ is a death metal vocalist. I tried to record a video of him smoking and inflating his bike tires, but it didn't work out.

  16. Hope to be more active again soon. Checking in, and it's good to see so many familiars. Cheers all. Be safe, healthy, happy, and live with ease.

    Very little running from Dec-May, and... read more