Ken
1 mile warmup, 3 X 2 miles at MP (15:18, 15:39, 15:43), 1 mile cooldown
- Miles:
- 441 total / 0 in 2012
- Goal:
Capital City Half Marathon
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Ken logged 441 miles.
Last workout about 1 year ago. Help get them back on track!
Entries
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RUN
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RUN
good Olentangy Trail North + Worth... 12.1 mi 01:43 08:30 pace
Now I know why its called Worthington HILLS Country Club and not just Worthington Country Club.
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RUN
Yasso 800s 7 mi
1 mile warm-up, 10 x 800 (1st one was 3:21, 2-8 were all in the 3:25-3:30 range, 9th was 3:21, and last one was 3:17, followed by 1 mile cool down. For some reason, this was a lot easier than the ... read more
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RUN
runcbus 10 Miler 10 mi 01:23 08:19 pace
Wasn't expecting the 2 mile long uphill in the middle of the race but still pretty happy with my time! Should be on track for my goal in the Cap City.
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FIT
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RUN
Home to Northwoods and back 5.63 mi 00:48 08:33 pace
Attempt to run the soreness out of my legs after the hills of Holmes County and the Yasso 800s.
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RUN
Treadmill at DCRC 5.6 mi
Yasso 800s. 8 x 800 - first 7 at 9.0 on the treadmill (3:20) and the last one at 9.5 (3:09). walk breaks between reps at 2.0. Also did a .75 mile warm up
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FIT
Personal Training with Kim at... 01:00
Good workout - lots of legs. Ended with a countdown of lunges and leg lifts. OUCH!
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RUN
2.83 mi 00:23 08:12 pace
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RUN
Run through Amish country 12.11 mi 01:53 09:21 pace
The hills really put me to the test - a lot different than running the Olentangy trail... I hope the old saying that "whatever doesn't kill you makes you stronger" is really true...
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RUN
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RUN
good MIT Speedwork 9.5 mi 01:19 08:16 pace
1.25 mile warm up, 2 x 1 mile at MP (8:12, 8:12), 3 x 1 mile at Tempo (8:00, 8:00, 7:44), 2 x 1 mile at MP (8:13, 8:13), 1.25 mile cool down. Perfect timing for this run as we got it in between th... read more
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FIT
Personal Training with Kim 01:00
How come Kim always focuses on legs when I run there for a warm-up? The push-up/chariot run countdown was particularly devilish!
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RUN
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RUN
good Avery - Tulleymore - Brand - ... 5.08 mi 00:41 08:06 pace
Recovery run. Took it easy and still kept a decent pace.
First run in my new shoes. -
RUN
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RUN
good Avery - Corazon out and back 3.02 mi 00:25 08:10 pace
Slow in the beginning to run out the residual effects of the Yasso 800s on Wednesday. Felt good once I loosened up.
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RUN
alright MIT Speedwork 5 mi 00:38 07:40 pace
Yasso 800s. 6 x 800 in 3:25, 3:20, 3:26, 3:28, 3:25, 3:21. Had to fight for the last couple... Did 1 mile warm-up and 1 mile cool-down.
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RUN
good Home to Fitness Edge 3.25 mi 00:24 07:30 pace
Got some miles in as a warm up for personal training with Kim. Run felt good, but I felt it on the walking lunges and the TRX hamstrings...
Ken
This sounds like an awesome workout! Great job on the pace and the mileage!
about 1 year ago • Like