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Entries

  1. RUN
    00:45

    Hit the track for 2x800m, 2x400m, 2x200m. Speedy day!

    Split 2:46, 2:45, 77, 76, 34, 33

    This one was lower volume but faster than what I'm used to right now. Felt good!

    Also don't miss ... read more

  2. RUN
    00:45

    It's always a good day for a track workout: mile + 2x400m + 2x200m with 400m jog recovery after the mile and 400's and 200m after the 2's

    Splits: 5:46, 78, 75, 33, 32

    Felt pretty g... read more

  3. RUN
    00:45

    Hit the track today for one of my favorite short workouts: 2x400m + 4x200m.

    Splits: 79, 78, 35, 34, 34, 32.

    Starting to think I might give a sub-5 mile a try in a month or two. Stay tuned...

    Als... read more

  4. RUN
    01:20

    After an hour I got on the track for 6x400m in 89, 87, 87, 86, 85, 82. Solid effort today, despite the kiddos getting me up earlier than I was hoping...

  5. RUN
    00:30

    Easy half hour + 4 barefoot strides. It's always invigorating (and recommended) to run a few strides after a slow run!

  6. RUN
    00:55

    Went over to a new track but discovered it was not regulation size... and made from dirt and cinder. So instead of a track workout near my gym, I ran 2x5min @ a tempo effort and then 4x30sec hill r... read more

  7. RUN
    good 01:20

    Opted for a shorter long run but with some quality: 6x400m. Wasn't sure how tired I'd be after an hour of running but it worked out pretty well for the moderate effort I was looking for: ... read more

  8. RUN
    00:30

    Just an easy day today. Stopped by the track infield for 4x barefoot strides - love shaking out the cobwebs after a slow run with a few quick BF accelerations!

    BTW, I was nominated and then short-... read more

  9. RUN
    01:00

    Nothing like a tornado alarm going off in the middle of a track workout to scare the split-legs right off you! Luckily it was just a test...

    Workout was 3xmile at a tempo effort with splits of 5:5... read more

  10. RUN
    01:30

    The long run is in the books! Happy to get this slog through the heat over with...

  11. RUN
    00:40

    Hit the track for 4x200m (equal rest). Split 32.9, 33.1, 32.7, 32.8

    Not too bad for this old guy!!

    I put up a podcast today about quitting. It's worth a listen: ... read more

  12. RUN
    01:00

    Too hot for the track so I took to the roads (and grassy medians) for a quick workout of 3x5min at tempo effort with 2min jog recovery. It was probably easier than tempo effort, but I'm still ... read more

  13. RUN
    00:50

    Ran a solid workout on the track today: 2k, 1k, 600m at a negative split effort starting from tempo pace.

    Split 7:28, 3:37, 2:04

    Would've been faster but it was too hot out there!! Also don&... read more

  14. RUN
    00:40

    Note to self: mile repeats are not to be done at noon...

    Wanted to get in an "easy" workout of 2 x mile at roughly tempo effort. Managed 6:21 / 5:59 (first was slightly uphill and at a l... read more

    • Jana N.
      Jana N.

      Nice work, but yeah, noontime runs, especially ones with speedwork are a no-no this time of year!

      4 months ago Like

  15. RUN
    01:00

    Solid run with two miles on the track in 12:04 (split 6:04 / 6:00)

    Feeling good before next week's 12mi trail race!

  16. RUN
    00:40

    Hit the track today for some suffering: 800, 600, 400, 200 at a hard effort.

    Splits: 2:43, 1:57, 74, 32

    I still have (a little bit of) it!

  17. RUN
    00:50

    Solid cut-down on the track today: mile, 1200, 800, 400 with 400 jog recovery.

    Splits: 5:49, 4:13, 2:44, 79

    Now it's time for all the food!! Also, put up a monster article on hill workouts i... read more

  18. RUN
    00:45

    Solid fartlek today: 5, 3, 2, 1, 1min at progressively faster paces all with 2min jog recovery. Nice to get off the track sometimes and run by feel instead of pace.

    Also, if you want a signed phot... read more

  19. RUN
    00:45

    You know when you want to do a workout... but you don't really want to do a workout? When you're tired and not feeling it, but know you *should* run something fast? When something is bett... read more

  20. RUN
    00:30

    Easy coupled with some speed dev work on the track 2x20m + 2x25m @ max effort and 2min walk recovery. My quads are not going to like me tomorrow...

    Also have a great interview with fellow coach Ja... read more