Kim
I suppose the piper had to be paid for Tuesday's epic speed workout. Felt totally blown up by 16 minutes. But the first mile was under 10 minutes at least.
- Site:
- http://laruse.wordpress.com
- Miles:
- 216 total / 216 in 2012
- Goal:
To run two half marathons in 2012.
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Kim logged 216 miles.
Last workout 10 days ago. Help get them back on track!
Entries
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RUN
blah 2.5 Mile Short Manchester Loop 2.46 mi 00:27 11:02 pace
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Speed work on a treadmill yesterday. I never believed I would be able to finish that run as fast as I did considering I had reached a new top speed, but I finished the the run faster than I had int... read more
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RUN
great Pyramid Treadmill Run 3.01 mi 00:29 09:38 pace
Tuesdays are for speed. Boom! 3 miles and every one of them was under a 10 min/mile pace. Boo-ya!
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rock on!
12 days ago • Like
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Pyramid Run: 5 min: 6mph; 4 min: 6.3mph; 3 min: 6.5mph; 2 min: 6.8mph; 1 min: 7mph; 2min: 6.7mph; 3 min: 6.3mph; 4 min: 6.0mph; Was supposed to do the last 5 min. at 5.8mph but felt so good, I kept it set to 6mph.
12 days ago • Like
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Awesome! One day I hope to be actually *running* on the treadmill, instead of my usual fast walk. I echo Duane: rock on!
11 days ago • Like
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- FIT
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RUN
great Floodwall 3 Mile Route 3.06 mi 00:36 11:46 pace
One of the James River bald eagles soared 40 feet over my head on the flood wall. Nearly cried.
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:)
16 days ago • Like
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RUN
good Grace/Belvedere/Byram/Main 2.52 mi 00:29 11:30 pace
Strength training is doing nothing for my endurance and wind. This was HARD and I feel weak.
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walk
alright 1.71 mi 00:30 17:32 pace
A short, unmemorable walk to contemplate life.
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walk
great Church Hill Walk 2.6 mi 00:42 16:09 pace
Coolish, breezy. Hard enough walk to get my heartrate way up. Those hills make it no cakewalk.
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FIT
great
Mil Press: 3x10 w/ 18#bb; Bench Row/Bench Press superset: 2x10 w/ 20#db; Hammer Curls: 3x10 w/ 10# dbs; Pec Decks: 3x10 w/ 8#; Lat Pull Downs: 3x10 @ 55#; Cable Rows: 3x10 @ 55#; Shrugs: 3x10 w/ 30... read more
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RUN
alright Leigh/Clay/Rt.1/Main 5K 3.12 mi 00:37 11:47 pace
Sunny, 70 degrees, breezy. Got a face full of air freshener while dressing out. Don't know if it was that, the pollen, or the 3 weeks off that made it feel like a boulder was on my chest. Also, hit... read more
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RUN
alright Treadmill at the Y 1.3 mi 00:12:50 09:52 pace
Tuesdays are for speed. Probably shouldn't have chosen a fartlek for my first run back. Still...I can't really hate on a sub-10 minute pace.
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walk
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RUN
good Leigh/Clay/Rt.1/Main 5K 3.12 mi 00:35 11:08 pace
Chilly and very windy. Heavy headwind from the west, but I made excellent time coming back east with the downhill and tailwind. Top of left foot hurt again.
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FIT
good
Bench rows: 2x10@25# (!!!); Mil Press: 1x7@30#, 1x10@25#; BentOver Rows: 2x10@30# (go up next time to 40#); DB Bench Press: 2x12@20# (go up next time to 25#), Pec Deck: 2x10@10#; Lat. Raises: utter... read more
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Definitely getting stronger. No change in weight since the race (I expected to gain). Arms are starting to look pretty sweet.
about 1 month ago • Like
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RUN
great Leigh/Clay/Rt.1/Main 5K 3.12 mi 00:35 11:11 pace
Woot! I'm back baby! This is the most fun I have had since the race. So very close to a sub-11 min pace too. I LOVED this run.
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Yay!!
about 1 month ago • Like
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walk
good Marshall Street Explore 2.82 mi 00:45 15:57 pace
Cold walk. Had to really hustle to get back for my 1pm phone shift. No time to stop at all the places like Lift, Nicks Deli, and the Bead store that I wanted to see. :-(
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walk
good Monday Meander 1.69 mi 00:32 18:56 pace
Need to bring tennies to work and just have them here. Walking in work shoes kills me. Pretty day, almost 70, breezy, very sunny. Need hat or sunglasses.
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walk
great Post-Legend Great Explore 1.5 mi
Pleasant exploratory walk/run with Duane M. and Grace. Didn't check time.
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RUN
alright Hill Top Tourist Route 2.59 mi 00:32 12:19 pace
Sunny. Upper 70s. Pretty route. Crazy hills. Am incredibly sore from the lifting this week and still fatigued from the half. Hard but worthy run.
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walk
good Notary Walk with Latte Treat 1.56 mi 00:27 17:18 pace
Hot sweaty walk to Richmond Circuit court. I deserved a treat for dealing with Notary Red Tape, so a latte at Shockoe Espresso was in order. Good excuse for a brisk walk.
Left hamstring is nagging at me and has been since Tuesday. Need to spend some time with the foam roller.
10 days ago • Like