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  • 0 miles
  • 01:00 time
  • 779 calories
  • 1 workouts
  • This Week time period


  1. RUN

    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

  2. RUN

    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

  3. RUN

    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!

      20 days ago Like

  4. RUN

    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!

  5. RUN

    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!

  6. RUN

    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

  7. RUN

    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

  8. RUN

    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

  9. RUN

    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

  10. RUN

    Got on the track today for some work: 4x800m + 4x200m with 200m jog recovery.

    The goal was to run about Tempo pace for the 8's (negative splitting slightly) and about 33-35 for the 200's... read more

  11. RUN

    Crazy day out there today! The wind is gusting up to 25-30mph which is enough to almost blow this runner over... Still got in the run + 4 barefoot strides on the track infield.

    I've also been... read more

  12. RUN

    Friday is now speed development day. Warmed up about 3 miles with a few strides and then hit the track for 4x25m at max effort with about 1:45 of walking recovery. This is such a different type of ... read more

  13. RUN

    Solid workout on the track today. Kept things a little short with 2k @ Tempo + 2x800m. Split 7:22 (about 5:55 mile pace) and 2:43, 2:39.

    It was a little warm out today in the mid 50's but ver... read more

  14. RUN

    Mostly easy day today, except for a small amount of speed development work. Got on the track for 4x20m at maximum speed with about a 5m run up. Took 1:45 of walking as recovery.

    After a fascinatin... read more

  15. RUN

    Solid day on the track - 5x800m with 400m jog recovery. Started at tempo pace and got faster with splits of 2:56, 2:53, 2:48, 2:44, 2:38. Haven't run that fast in awhile!

    Also, put up an inte... read more

  16. RUN

    Easy run with 4x200m near the end to keep the legs moving. Split 35, 35, 34, 34 with equal jog recovery. Windy, cold day but glad I got out there!

    And don't miss my podcast interview with the... read more

  17. RUN

    Hit the track for a 4km progression run with 800m splits of 3:09, 3:08, 3:03, 3:01, 2:55.

    Felt strong running progressively faster - not too bad considering I wasn't planning a workout today!... read more

  18. RUN

    You know you're getting in better shape when you don't feel like you got run over by a truck the day after a workout. Making progress!

    And don't miss this if you're a new runne... read more

  19. RUN
    good 00:55

    Another solid day on the track. Kept things simple with 3xmile @ tempo effort in 5:56, 5:54, 5:51 with a 200m jog recovery.

    Also, I answered a lot of your questions here. Don't miss it! htt... read more

  20. RUN

    Despite the 14 degree temperature, gusting wind, and snow flurries I decided to man up and hit the track for a short workout: 1200m, 2x800m, 400m with 400m jog recovery.

    Splits: 4:22, 2:49, 2:47... read more