Jon Flex
Since I won't be able to make "Wine Wednesday", I got a quick tempo run in this am. Mile Warm and cool down, with just over 3 miles at 6:25 pace. Was humid but, gotta be ready to ra... read more
- Site:
- http://ontherunwithflex.wordpress.com/
- Miles:
- 6910 total / 856 in 2013
- Goal:
Fast Times & Fun Friends! Marine Coprs Marathon in Oct and write my weekly Running Blog, "On The Run!"
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Entries
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good A bit of Speed 5.4 mi
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good Six plus solid 6.1 mi 00:44 07:12 pace
Form was good on this s I mentally focused on the Elizabeth River Course for this weekend. Strange maybe but, I hope to be ready. Now, my crazy Tuesday starts...
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good Rainy Time at Trashmore 3.5 mi
As soon as the lightning started and sending kids home from the New Energy practice, Michael K. still was going to run, so I tagged along for a while. He's one of the reasons I log my workout... read more
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Easy Three 3 mi
So busy this weekend with work, almost forgot to log it in. 9am easy run. No watch or worries.
Rocking a wedding reception tonite. Going long Sunday. Hope your Saturday is good!
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3 is the magic number today Jon. Nice easy!
4 days ago • Like
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good Five Got It Going 5 mi 00:36 07:12 pace
Seems like the same routine- start easy, work form until first 1/4-1/2 mile, then body falls into form. That's whats happening with me. Sweaty one, too.
Work is BUSY these days, so I'v... read more
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alright Spped Work Thursday 6.5 mi
I hate Speed work. There- I said it. It kicks me but today I kicked back. After a warm up, then 4 miles of 1/4 mile with 55-1:05 break in between. First four were in the 1:22-25 range, then the... read more
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good New Energy Tuesday 3.6 mi
Loved time with my speedy group. Got some hill work, relays and an Indian run. Kids were great.
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good An Accidental Andy (tm) 6.52 mi 00:49 07:30 pace
After starting slow and having to wait for traffic, I felt my right ankle being a bit sore. I kept on with it in the back of my head but, it did not revisit me. Got a solid run with arms and legs... read more
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Way to go...glad the ankle wasn't feisty!
8 days ago • Like
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good Monday Starter 1 mi
Zap- its on again. Closing in on 500 straight days of running at least a mile. Jan. 2, 2012- today. Four Hundred ninety-Something. I think, I'll pass that mark on the weekend. Today though... read more
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Mothers Day Fun 12 mi
I got a late start after convincing Christine to ride along as I ran. My goal was to be very relaxed. I started slow and just ran easy without pushing. Time was not even a concern but ran aroun... read more
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good Sweaty 10K Day 6.2 mi 00:45 07:18 pace
Once again, a moderate start and strong 6.2 miles with a steady effort all the way. After yesterday's speed work, I wanted a decent run. This exceeded my thoughts.
A busy Friday is under wa... read more
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good Thursday Tempo time 7 mi
With a mile warm up and mile cool down, I was able to knock out 5 miles at 6:30 pace or better. Was a bit warm but, need these workouts. With Elizabeth river 10k just 16 days away, I need Sean Co... read more
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good Arms and Legs Work 7.5 mi 00:54 07:14 pace
Another run that started slow and once my form kicked into place, turned into a solid run.
No speed or pushing hard. I even waited a few seconds at two lights for traffic. Just happy with what my... read more - RUN
Jon Flex
Nice miles, Jon. See you on the weekend!
1 day ago • Like • 1 person
Solid 10k Flex! Can't wait for Saturday!
1 day ago • Like • 1 person