Site:
http://risforrunning.blogspot.com/
Miles:
3684 total / 1423 in 2014
Goal:

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

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  • 20 miles
  • 03:52 time
  • 3014 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great long run 20 mi 03:52 11:35 pace

    2 warm up, 7 around race pace, 2 recovery, 7 at race pace, 2 cool down. The hardest miles we're recovery and cool down!

    1 week till taper

  2. RUN
    great recover 7.18 mi 01:22 11:25 pace

    dead legs first few miles by the miles just ticked away with the conversation !

  3. RUN
    good reciver 5.44 mi

    first 2.5 good, send half ehhhhh
    saw my
    first student while running

  4. RUN
    alright long run 18 mi 03:47 12:36 pace

    13 min mile pace leading up to mile 15 and was running with Jamie and she felt like crap so ran walked the rest with her!

  5. RUN
    great recovery run 7.13 mi 01:19 11:03 pace

    was supposed to be a recovery since 18 happened yesterday but it was just too nice and the weather was wonderful.. it wasn't hard because I was able to hold a conversation but wasn't easy... read more

  6. RUN
    good brithday run with Kristen 7 mi 01:19 11:17 pace

    tried some tempo but talking is more fun! still pushed it a little :)

  7. RUN
    great recovery run 4 mi 00:46 11:27 pace

    I am surprised how well we felt! The weather was a little warm but our pace was faster than we though. We figured it would be way above 12s!

  8. RUN
    great frankenfooter half 13.1 mi 02:18 10:34 pace

    did this with my long run.. I have NOT been good about posting here but promise I have been running! almost 150 miles for the month. ready for taper

    2nd fastest half to date and shows me where my ... read more

  9. swim
    good clinic 800 yd 00:17 36:51 pace

    it was nice to be in the pool again, learned lots of fun things! I missed the pool!

  10. RUN
    great long run 16 mi 03:05 11:33 pace

    negative split like a boss! first 7 were an average of 12 mm pace and finished with a 11:35 pace.
    The weather was fabulous! weather gods, please allow this weather to stay around forever!
    Ran the ... read more

  11. RUN
    blah recovery 5.1 mi

    that sucked, cut it short :(

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

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

  13. 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,

  14. 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.

  15. 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

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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