David
Easy run
- Miles:
- 1065 total / 67 in 2013
- Goal:
Finish the Long Island Marathon 2013 in 4:15.
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David logged 1065 miles.
Last workout 9 days ago. Help get them back on track!
Entries
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RUN
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RUN
good Warmup w/dog, then Shoreham &... 3.12 mi 00:36 11:28 pace
Easy run. Took dog for 1 mi loop, then 2 more. Avoiding injuries!
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RUN
good 00:33
Easy 3 miles. First "long run" of the program.
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RUN
good 2.87 mi 00:30 10:28 pace
treadmill
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RUN
0.16 mi 00:03:19 20:31 pace
Blondie's workout
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RUN
injured Shoreham and back 5.02 mi 01:11 14:13 pace
Didn't go well. Planned to do 9 miles, but pulled calf muscle at 2.6. I was able to walk on it, so I managed to get back home for a 2.4 mile "hike."
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VELO
alright Bike Trainer 10.17 mi 00:45 13.6mph pace
Easy spin on the bike trainer. Just keeping legs warm for the 9-miler tomorrow.
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RUN
good JRs and back 3 mi 00:31 10:25 pace
Tried to do a treadmill workout, but I think the cold messed up the treadmill. So I switched plans and ran outside. Not prepared for the wind though. Tried to keep the pace up, but left calf tighte... read more
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RUN
good Treadmill 4.51 mi 00:45 09:59 pace
Good hill workout. 5 min w/u at 10:00 pace. 1 min @ 15:00, 2 min @ 3% 9:13 pace, 2 min @2% 9:13 pace, 1 min @ 15:00, 2 min @ 4% 9:13 pace, 2 min @ 2% 9:13 pace, 1 min at 15:00. Up to 6% grade.
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RUN
good Shoreham, Kohls and back 8.03 mi 01:34 11:40 pace
Nice easy 12:00 pace throughout. Probably shouldn't have run that far at the start of the 2nd week of training, but worked out okay.
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RUN
good Treadmill 3.12 mi 00:30 09:36 pace
A little interval work on the treadmill. 3/4-mile warm-up, then 1/4-mi @ 8:30 pace, 1/4-mile at 10:00 pace. Repeat.
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VELO
alright Trainer 16.89 mi 00:30 33.8mph pace
1st bike trainer ride. Took it easy. Hard to get into it. Wanted to quit in the first 5 minutes.
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RUN
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RUN
alright 3 mi 00:32 10:36 pace
1st run on new training program. Hoping to do the Long Island Marathon in the spring.
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RUN
good JRs and back 5 mi 00:55 10:59 pace
Easy "long run." Recovery week. Legs still a little stiff and sore.
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RUN
alright Shoreham and back 4.12 mi 00:45 10:54 pace
Legs really sore from Sunday's 13-miler, and Tuesdays tempo run. Stepped it down in pace, just to get the workout in.
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RUN
good Shoreham out and back 4.82 mi 00:45 09:19 pace
Pushed it a little harder today. Ran 3 mins moderately hard, then 1 min hard, then 1 min walk. Repeat 9 times.
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VELO
good Bike Trainer 7.9 mi 00:30 15.8mph pace
Easy spin on the bike to clear out the cobwebs from yesterday's long run.
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RUN
good Mt. Sinai and back 13 mi 02:27 11:18 pace
Good, long, slow distance. Definitely getting into better shape. Kept consistent pace.
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VELO
good Bike Trainer 14.58 mi 00:45 19.4mph pace
Good, hard ride on the trainer. 10:00 warmup, then 3 min high gear, 2 min med low, repeat.
good run David
8 months ago • Like