Site:
http://themarrow.wordpress.com
Miles:
2214 total / 116 in 2015
Goal:

longlonglong term: be like this guy - http://youtu.be/YErZ5GjOyas

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Entries

  1. RUN
    good Stamina: Thirds Progression Run 7 mi 00:58 08:15 pace

    2M at 9:30-9:00 pace
    2.5M at 8:30-8:00 pace
    2.5M at 7:45-7:00 pace (7min pace was just last 800m or so)

    finished with a 1M cooldown (11min) easy for total of 8 miles. glutes were still sore and ti... read more

  2. RUN
    good 2mi easy on treadmill 2 mi 00:18 09:00 pace

    Glute are really sore from walking lunges yesterday. Ran from 8-10min pace with 1% incline for most of it.

  3. RUN
    good Yasso 800s 10 mi 01:42 10:12 pace

    Read about this marathon predictor workout online where basically you run 10x800 with the goal of each 800 = goal marathon pace (but instead of hours and min, it's min and sec), with equal tim... read more

  4. RUN
    good speed workout 3 mi 00:26 08:39 pace

    .5M/5min warm up
    8x (100m @5:56, w/300m @10:00)
    .5M/5min cool down

  5. RUN
    good Hilly cooldown 2 mi 00:18 09:07 pace

    202' climb, walked and jogged with incline up to 5%

  6. RUN
    good Hill and long 10 mi 01:38 09:45 pace

    Two sessions:
    Hill workout - "Pyramid"
    .5 miles warm up
    1' ea at 3-4-5% incline, w/3' jog
    1' ea at 4-5-6%, w/3' jog
    1' ea at 5-6-7%, w/3' jog
    1' ea at 4... read more

  7. RUN
    good Recovery run 4 mi 00:40 09:58 pace

    (Treadmill, 1% incline)

    2M easy (9:05-10:00 pace): 20:23
    workout (dips, pull ups, weighted lunges and GHD sit ups)
    2M easy (9:05-10:00 pace: 19:22

  8. RUN
    good Stamina: Tempo Intervals 5 mi 00:43 08:34 pace

    (Treadmill, 1% incline)

    5 min warm up (1/2 mile at 10 min pace)

    3x (1.25M at 7:47 pace ~ Lactate Threshold (LT), w/ 1/4M jog at 12' pace)

    last 3/4M of final set was done at 7:35 pace

    consi... read more

  9. RUN
    good Easy 2.77 mi 00:25 09:01 pace

    (Treadmill, 1% incline)
    Easy run, 8:30-9:30 pace the whole time.

    Reread mcmillan's 6 step program ( Henry Y. you may be interested!: https://www.mcmillanrunning.com/articlePages/article/id/3... read more

    • Henry Y.
      Henry Y.

      Nice. Yeah I've met a couple people who did that to account for the treadmill aiding their run.

      23 days ago Like

  10. RUN
    good Speed: 10x 200m, w/200m 3 mi 00:24 07:55 pace

    (Treadmill, 1% incline)
    1 lap warm up at 9min pace
    9x 200m (6' pace), w/200m jog (10' pace)
    1 lap at 6' pace
    1 lap cool down at 10' pace

  11. RUN
    good Stamina: 8 min pace challenge 10 mi 01:20 08:00 pace

    First installation of the Kandahar Endurance Challenge Series (KECS). Challenge: 8 min miles til you drop. I failed because I stopped at 10 miles... The last could miles I pushed the pace down a bi... read more

  12. RUN
    great Drum: Riva Ridge Loop 6.2 mi 00:52 08:20 pace

    Beautiful evening on ft drum. Low 70s and breezy. I skipped out on pt this morning so I thought I'd push it a bit. Happy with my time since I felt strong through the end and didn't really... read more

  13. RUN
    good Drum: A/4-31 to tracks and back 4.65 mi 00:34 07:16 pace

    tried to push it
    17:10 out
    16:39 back (surprisingly!)

    wasn't sure how fast I was running but I feel good about my time! don't think i've pushed it hard for more than a couple miles ... read more

  14. RUN
    tired Drum: Riva Ridge Loop x 3 + K... 20.16 mi 03:39 10:52 pace

    After my SDO shift (I think I slept about four hours last night), so I was pretty tired, BUT it was 60F!!! And sunny, I kind of got a tan from it!! Winds 5-10mph, refreshing but annoying when runni... read more

  15. RUN
    good Drum: APFT 2 mile route 1.97 mi 00:12:45 06:28 pace

    I guess it's not quite 2 miles :( BUT the weather was great (about 50F I think!), a bit windy but we got to run in shorts and tshirt which was awesome. Pretty happy about my time, I'd lik... read more

  16. RUN
    great Drum: Riva Ridge Loop 6.2 mi 00:53 08:29 pace

    After about a 10 min break after my first loop: Ran another loop with SGT Earley and SPC Moore. Such a nice day out, and they pushed me a bit the whole time, nothing too crazy though. I felt pretty... read more

  17. RUN
    good Drum: Riva Ridge Loop 6.2 mi 00:55 08:52 pace

    Nice and warm today (45-50F)!! First run since I've been up here in tshirt and shorts. So nice. Took it pretty easy because I was meeting up with guys from my platoon to run another loop.

  18. RUN
    alright Drum: Anable and Libby Loop 1.37 mi 00:12:30 09:07 pace

    Felt much harder than it should have!

  19. RUN
    good Anabel Loop x2 2.74 mi 00:22 07:54 pace

    Felt harder than an 8 min pace should've... but it was 36F and partly sunny, so pretty good :) legs and glutes were tired/sore from lunges and stairs yesterday, but didn't feel too bad. F... read more