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Liam logged 191 miles.

Last workout over 6 years ago. Help get them back on track!

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Entries

  1. RUN
    Tidewater Hash 3 mi

    Almost don't want to call it a run...lots of jogging and then a fair amount of walking...

  2. RUN
    tired Mt. Trashmore 5 mi 00:35 07:00 pace

    Adequate - felt yesterday's run. Ran 3.7 miles pretty quick for a warmup and then did a lot of plyometric exercises and hill running. My legs are going to hate me tomorrow! After the hill w... read more

  3. RUN
    blah Courthouse Estates loop 6.3 mi 00:46 07:18 pace

    Adequate - didn't feel like running but I made myself go out and do it. Started very easy but picked up the pace pretty significantly for a few miles (~6:50-7) but legs tired out on me and fi... read more

  4. RUN
    alright Final Kick to Mile Marker 1 i... 6.29 mi 00:46 07:21 pace

    Legs felt lighter after getting Sunday off but quickly reminded me I'm still out of shape. Still not feeling the right stride so need to take it easy. When actually in the park I pushed the ... read more

  5. RUN
    Final Kick to 64th Street - T... 11 mi

    Watch wasn't working but easy run with friends! Very slow pace.

  6. RUN
    alright Mt. Trashmore - Hill Workout 5.5 mi

    Whew! That was hard work - first hill workout of the year and I felt it.

  7. RUN
    Courthouse Estates - Loops 7 mi 00:56 08:00 pace

    Ah, not feeling it but forced myself to run...

  8. RUN
    Final Kick to Cox Track - R/T 6 mi 00:45 07:30 pace

    Still learning the ropes I guess. Noticed my breathing has been heavy since Monday but thinking it's the pollen...

  9. RUN
    Final Kick to 1mi Marker in F... 6 mi 00:45 07:30 pace

    Adequate - feels like I'm learning to run again. Stride feels wrong...

  10. RUN
    blah Final Kick to 64th Str Entran... 11 mi 01:24 07:38 pace

    First real run in a while - starting up training again...

  11. RUN
    alright Myrtle Beach Marathon 26.2 mi 03:21 07:40 pace

    Planned on running a 4 hour marathon (a slow long training run) but came across a guy who wanted to run a 3:20 to qualify for Boston and decided to help. Paced him for 21 and then backed off since... read more

    • Brian C.
      Brian C.

      Nice run Liam, way to help out a fellow runner in need. Quite impressive to go from a 4 hour trainer to a 3:20 without a thought....

      almost 7 years ago Like

    • Liam G.
      Liam G.

      I'm telling you, this "no training" plan of mine seems to work! Ha! I ran one 52 mile week about four weeks ago and very little since. Not a good plan if I intend to run over the long term. Hopefully I can get some miles in before Shamrock...

      almost 7 years ago Like

    • Liam G.
      Liam G.

      Also, I figure if I don't race, I might as well help someone make their PR or qualify for Boston...it feels good to help others.

      almost 7 years ago Like1 person

  12. RUN
    alright So Happy It's Tuesday Hash Run 4 mi 01:00 15:00 pace

    Forgot to bring my watch so distance and time are just guesses. Great trail run at night - lots of shiggy. Excellent quad buster workout as we went through two different tunnels, one was extremely ... read more

  13. RUN
    alright The joy of running on a tread... 3.5 mi 00:30 08:34 pace

    Hate running on treadmills - boring! Ran at 4% grade between 7:20-8 min/mile pace for three miles, then dropped down to 2% at 6:15/mi pace.

  14. RUN
    tired Cox Track Workout 8 mi 00:58 07:13 pace

    Arrived late so did my own thing - wasn't feeling it so I thought about trying to get 5x1mi runs in - FAIL, only three with a 400 recovery between them. Mile times were 5:44, 5:51, and 5:45. ... read more

  15. RUN
    alright Hobo Hash Run 3.55 mi 00:33 09:20 pace

    Way late to the hash, running for a while at about 6:30/mi pace but lots of stops to find intersections so actual pace was quite a bit slower. It's a hash run

  16. RUN
    R/T Norfolk Ave to Dam Neck p... 10.25 mi 01:19 07:40 pace

    Warm night, felt a little tight in the beginning, loosened up for a few miles, but started tightening up again at around mile 7 and stayed that way. Grrr....

  17. RUN
    tired Start of Week 2 - Track Workout 9.5 mi 01:11 07:30 pace

    Brutal workout: 1x1mi w/400 recovery, 2x800 w/400 recovery, 4x400 w/200 recovery, 2x800 w/400 recovery, 1x1mi

    The shorter the distance, the faster the pace. Negative split the ladder!

  18. RUN
    alright Tidewater Hash Run 3.5 mi 00:30 08:41 pace

    Decent, ran somewhat relaxed with some occasional spurts of speed. Wanted to keep it easy after Saturday's long run and really my first week back to running in a LONG time. We'll see if I... read more

    • Gator Mike
      Gator Mike

      Running Hampton? You were looking strong out there.

      almost 7 years ago Like

    • Show 4 more comments...
    • Liam G.
      Liam G.

      Don't mind combining training and hash runs but likely that would be on a Sunday. It's tough enough to get out of work early enough for my training runs w/FK folks (5:30pm start) and when I make it, we tend not to be done until close to 7pm. I don't mind showing up late to the hash but 45 min to an hour late isn't a fun hash run since the fun stuff (e.g. comraderie and beer) will be gone. Not to mention that Tuesday's and Thursdays are speed type workouts - Track on Tuesday, Tempo on Thursday.

      almost 7 years ago Like

    • Liam G.
      Liam G.

      Personally I hate speed workouts - they hurt!!! But I guess that's what builds our speed so we have to do it. If Tim-may is doing track work on Tuesday's it's over at Landstown. The FK crew uses Cox High and the track keeps its lights on for us.

      almost 7 years ago Like

  19. RUN
    tired Long Run 18 mi 02:30 08:20 pace

    Decent run, ran Long Creek to Narrows, back down main trail, then did Othmathis(sp)? trail. Ran back to cabins and did the hill there and by then it was raining pretty well. Ran back to the store.

    • Brian C.
      Brian C.

      You two looked so relaxed on Osmanthus, well done!

      almost 7 years ago Like

    • Liam G.
      Liam G.

      You looked great too Brian! Fortunately I was able to disguise my exhaustion otherwise Jen would likely have tried to beat me into submission with a sub-7 pace back to the store! ;)

      almost 7 years ago Like

    • Liam G.
      Liam G.

      You looked great too Brian! Fortunately I was able to disguise my exhaustion otherwise Jen would likely have tried to beat me into submission with a sub-7 pace back to the store! ;)

      almost 7 years ago Like

  20. RUN
    good Quick Recovery Run 3 mi 00:30 10:00 pace

    Easy run on tired legs via treadmill - ugh! Only counting three miles so don't pay attention to pace...