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!"
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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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