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!"

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  • 27 miles
  • 03:09 time
  • 2928 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. Jon Flex L.'s Photo Jon Flex
    FIT
    30/30 Time

    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...

    about 2 hours ago
  2. Jon Flex L.'s Photo Jon Flex
    RUN
    Quickee One 1 mi

    Just one to keep the "mini streak" going". Over almost as soon as I started...

    about 2 hours ago
  3. Jon Flex L.'s Photo Jon Flex
    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

    1 day ago
  4. Jon Flex L.'s Photo Jon Flex
    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

    2 days ago via Electric Miles
  5. Jon Flex L.'s Photo Jon Flex
    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

    3 days ago via Electric Miles
  6. Jon Flex L.'s Photo Jon Flex
    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!

    4 days ago via Electric Miles
  7. Jon Flex L.'s Photo Jon Flex

    Last year, I did push ups for each score. If you're gonna snack appetizers all night, might as well do something pro-active?

    5 days ago
  8. Jon Flex L.'s Photo Jon Flex
    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

    5 days ago
    • Marie
      Marie
      Marie

      You two are aces! We're so proud of you! Nice hilly mixed miles!

      4 days ago • Like

  9. Jon Flex L.'s Photo Jon Flex
    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!

    6 days ago via Electric Miles
  10. Jon Flex L.'s Photo Jon Flex
    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

    7 days ago
  11. Jon Flex L.'s Photo Jon Flex
    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

    8 days ago via Electric Miles
  12. Jon Flex L.'s Photo Jon Flex
    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.

    9 days ago via Electric Miles
  13. Jon Flex L.'s Photo Jon Flex
    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

    9 days ago via Electric Miles
  14. Jon Flex L.'s Photo Jon Flex

    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

    10 days ago
  15. Jon Flex L.'s Photo Jon Flex
    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

    10 days ago via Electric Miles
  16. Jon Flex L.'s Photo Jon Flex
    RUN
    good My Rest Day starts 1 mi

    No watch, no worries. Monday run done. Let the EZ day begin!

    11 days ago
  17. Jon Flex L.'s Photo Jon Flex
    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

    12 days ago
  18. Jon Flex L.'s Photo Jon Flex
    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

    13 days ago
    • Michael N.
      Michael N. Great Performance
      Michael N. 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

    • Show 10 more comments...
    • Peter W.
      Peter W. You're an Inspiration
      Peter W. You're an Inspiration:

      Very nice pace, Jon.

      13 days ago

    • Tommy B.
      Tommy B. Great Performance
      Tommy B. Great Performance:

      Another incredible performance, Flex! Every time that we passed each other, you looked extremely focused.

      12 days ago

  19. Jon Flex L.'s Photo Jon Flex
    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

    14 days ago via Electric Miles
  20. Jon Flex L.'s Photo Jon Flex
    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

    15 days ago