Just did the Mens health 30/30 workout. I seem to be doing it more often. Racing tomorrow and maybe the bike Sunday. I never know what I might do...
- Site:
- http://ontherunwithflex.wordpress.com/
- Miles:
- 4205 total / 246 in 2012
- Goal:
Raise the Bar in 2012! Fast Times & Fun Friends! Shamrock Marathon in March. Write my weekly Blog, "On The Run!"
Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.
Entries
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FIT
30/30 Time
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RUN
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RUN
good Thursday Steady Run 9.1 mi 01:08 07:28 pace
After Speed work and Wine Wednesday, today was scheduled to be a steady run. My wife, Christine L. decided to go out as well and ran with her for most of the first mile, then headed out up London... read more
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Nice run to get all kinks and stuff out.
about 19 hours ago • Like
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Nice!
about 6 hours ago • Like
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RUN
Speedwork Loops 8 mi 01:01 07:40 pace
I look forward to speedwork as it makes me push and feel uncomfortable about my efforts. Then I get days like this.
Got a mile & a quarter warm up then sped off 4 X Mile @6:00 with six minute... read more
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RUN
All Around PA Rd 8.05 mi 00:59 07:23 pace
With another busy day planned, rolled down Princess Anne Rd to Target, then turn a head toward Landstown MS a d the soccer fields. Form was feeling like it was on.
Making the run up Concert Dr, s... read more
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Great eight, Jon. Perfect morning for a run!
3 days ago • Like
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Beautiful miles Flex!
3 days ago • Like
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Wowza---that's easy??? Fantastic!
3 days ago • Like
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RUN
Mile For Monday 1 mi
Got Monday going with EZ mile. Burpees were the choice for the game after each score. New week means more parties, so I'm ready!
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Great job Flex!
4 days ago • Like
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RUN
good Muddy Fun at Mt Trashmore 8.1 mi 01:02 07:36 pace
After last night's wonderful Banquet for the Tidewater Striders, it was time to go back to work. It's a light week for me so 8 was on the menu. I convinced my wife, Christine L. that it would be o... read more
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You two are aces! We're so proud of you! Nice hilly mixed miles!
4 days ago • Like
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RUN
Just a Mile 1 mi
Going to banquet tonite with light long run tomorrow. No watch, no worries. Great weather. Now to the basketball game!
Enjoy your Saturday!
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RUN
good To the Orange Dolphin and BAck 8.1 mi 01:01 07:29 pace
Could feel a bit off as I started this run. Maybe, it's because of the little fartlek (I said fartlek!) effort yesterday. Regardless, first mile seemed slow but then my groove / form/ arms/ legs ... read more
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A day of lekking farts makes the next one a bit tough to get rolling, but you sure did just fine Jon!
7 days ago • Like
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I love that orange dolphin! Great 8!
7 days ago • Like
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RUN
8 was enough 8 mi 00:58 07:12 pace
A light schedule this week in my marathon training had me doing 8 EZ miles at 7:37 pace. After a usual slow start, this started falling in place. Heading down Dam Neck towards Salem Rd, I hit hal... read more
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FIT
30/30 workout 00:30
Using men's health magazines 30/30 workout more often these days and with a light week, will try to add to routine more often.
Another day is on! Let's go do this.
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RUN
Off Day warm up 1 mi
While waiting for school bus, I told my son I would run two laps in our neighborhood, just a mile. We agreed that if the bus wasn't there by then, I would drive him in. Lap one, he starts yelling... read more
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My Latest Running Blog is out on WAVY.com, complete with my BIG GAME Prediction! Here's the link: http://blogs.wavy.com/2012/01/31/super-week-on-the-run/. Share with your friends and enjoy! I al... read more
2 people liked what Jon Flex said -
RUN
Ez week 8 Run 8 mi 01:00 07:31 pace
A bit windy this morning and actually worn long sleeve shirt.
FIrst Mile I waited for traffic and then at mile two as well. My run was into the wind for first four miles but got some relief on the... read more -
RUN
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Nice streak you've to going Flex!
11 days ago • Like
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RUN
good Just a trip to IHOP and back 4 mi 00:31 07:44 pace
After a late night and yesterday's 25K effort, this was just to shake out the cobwebs. A little wind but even a relaxed pace, this run went by quick. Even saw and waved to an old neighbor who dro... read more
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Nice easy 4 Flex.
12 days ago • Like
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Super shakeout run!
12 days ago • Like
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Super speedy 4 miler after that performance yesterday one would think you'd take a rest day but why? You're a rockstar!
12 days ago • Like
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RUN
good Distance Series 25K at FLSP 15.5 mi 01:45 06:46 pace
With the rain yesterday, mud was on the menu for the 25K today. My wife, Christine L. , was bouncing around the house at 6am, even doing laundry. She would go on to PR today. Seeing many of my D... read more
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Great Performance:
nice seeing you out there and afterwards Jon.. even when you are not feeling you are killing it!! look at your pace!
13 days ago
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You're an Inspiration:
Very nice pace, Jon.
13 days ago
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Great Performance:
Another incredible performance, Flex! Every time that we passed each other, you looked extremely focused.
12 days ago
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RUN
Just a mile 1 mi
Worked last night and got home around midnight. Four deer were in the street two houses from me. Guess they were getting in their long run.
My run was over almost as soon as I started. Another ... read more
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As if the Leidings are not fast enough and now they employ deer to coach them...
14 days ago • Like
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RUN
good 2 X 4 works today 8 mi 00:59 07:23 pace
Had to get two "quickees" today. One four mile run, then quickly check on things at the house, then out for another four. I saw my wife, Christine L. (after today's run, she'll be called... read more
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great double but no mention of the deer or any walker dudes?
15 days ago • Like


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That's cuz you run so darn fast!
about 2 hours ago • Like • 1 person
Way to get in your Daily Mile. good 1 Jon!
about 2 hours ago • Like • 1 person