Site:
http://risforrunning.blogspot.com/
Miles:
3581 total / 1319 in 2014
Goal:

Still working on that Sub 5 marathon time First Triathlon 4/27/14

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Entries

  1. RUN
    good speed 4 mi 00:46 11:33 pace

    warm up, cool down, and 3x.75 @ 6:50, 6:40, 6:37

  2. RUN
    good RUN tampa track 4.1 mi 00:47 11:20 pace

    Felt better than i thought.
    6x400
    2:08, 2:15, 2:09, 2:11, 2:13, 2:14,

  3. RUN
    blah Recovery RUn 5.05 mi 00:58 11:31 pace

    Sucked. cut it a mile short... Negtive the second half by a whole 3 seconds.

  4. RUN
    good run with Kristen 6.8 mi 01:20 11:45 pace

    felt fine for the most part. was going to attempt a tempo run but realized that was nearly I possible in the pitch black and weeds on our loop.. note to self for next Monday.
    was going for 7 but a... read more

  5. RUN
    alright run for the fallen 10k 5.69 mi 01:06 11:34 pace

    recover run!
    route was a little short so managed 5.69 nice and slow miles. love this run :) I was sore and it was hot at a start time of 9:30

  6. RUN
    good Davis Island 16 mi 03:12 11:58 pace

    Felt decent besides my exhaustion. Went "out" last night and was out much later than I am normally out. It was a rainy start but ended up to be perfect and cool! Started slow because o... read more

  7. RUN
    good seed work 6.08 mi 01:12 11:49 pace

    felt good.. so
    humid it was so foggy.. did same workout as Kristin :)
    2x 1 mile at 9:40, 9:25
    2x 800 at 4:30, 4:14

  8. RUN
    good track 2.1 mi 00:21 09:59 pace

    warm up.., test mile then .25 cool down
    my watch said 8:17 mile but coaches had us on an outer lane so it was 8:47 per their clock

  9. RUN
    good New loop 6.48 mi 01:15 11:35 pace

    Woke up to meet Kristen for my new loop.
    Legs were still a little sore. This was a recovery run.
    Went through a spiderweb that was huge!!!! Hope there are no eggs nesting themselves in my hair. A... read more

  10. RUN
    good Tempo 6.1 mi 01:07 10:57 pace

    Felt decent being it was 3 pm and I attempted a temp run. Cut it one mile short. Wasn't sure were tempo was these sprays and wanted to keep it between 10:30-11 splits were 11:02, 10:45, 10:4... read more

  11. RUN
    good Recovery run 4.05 mi 00:48 11:49 pace

    Felt great and sore! Didn't look at watch for pace, only distance. Tried a new route and loved the new street

  12. RUN
    blah Long run 14 mi 02:47 11:57 pace

    Terrible no good run! Rode the struggle but the whole time! Thought I was going to feel fantastic, I was wrong

  13. swim
    good straight swim 1500 yd 00:35 41:03 pace

    nothing special. was going to do 2500 but stopped early. oh well! I'm not training for anything swim wise so all is well :)

  14. RUN
    good Tuesday run 6.14 mi 01:12 11:43 pace

    Felt good and a little sore still. Nothing to write home about but wasn't bad

  15. VELO
    great traineer 10.2 mi 00:28 21.9mph pace

    set up trainer and rode for a little... not sure how accurate he speed it is but that's what my watch said. maybe there was too low resistance or the wheel wasn't tight but I did sweat a ... read more

  16. RUN
    great treadmill 1.72 mi 00:20 11:37 pace

    felt great while it lasted! how do people run on this thing? I tried so hard!!

    thunder scared me away from hills so tried the gym.. fail

  17. RUN
    great Bayshore 16.22 mi 03:08 11:34 pace

    A GREAT run today! started nice and early. Met Christa and she went back to meet the group as I searched high and low for a potty. I was able to meet up with her again but she wasn't feelin... read more

  18. RUN
    blah intervals 4.68 mi

    was supposed to be an interval workout but i was sore from two harder days i just ran in circles. I knew it was going to be hard when my warm up i was out of breath and it was a above a 12 min mil... read more

  19. RUN
    alright NW w/Kristen 4.58 mi 00:50 10:56 pace

    Not our best run but we did it. 4:10 is early.. just saying, I am ready for a nap.
    Negative split. I also ran a little hard for some miles yesterday and the humidity is just unbearable....

  20. RUN
    good just a run 6.28 mi 01:08 10:49 pace

    felt pretty good out there. started slow with Kristen then met up with some other folks. went out a little too fast then and suffered the rest of the way and still kept the pace under 11 mm total ... read more