9279 total / 226 in 2015

Still trying to break 17:00 for 5k, and 35 for the 10k. Stay healthy and lower my Marathon PR of 2:42 again this fall.

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John logged 9279 miles.

Last workout 3 months ago. Help get them back on track!

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  1. RUN
    Good Life Race 5k 5 km 00:17 05:27 pace

    16:56 official

    Really solid race. Best 5k effort in a very long time. I feel like the first one of the season often feels the best even if I get slightly faster later in the year. Now the tri... read more

  2. RUN
    Good Life Warmup 2 mi

    Skipped the cooldown because the wife was with me and we needed breakfast.

  3. RUN
    Long Run 12 mi

    Church of Sunday Long Run indeed.

  4. RUN
    Track workout 4 mi

    11x400 + 1x600 @5k pace (goal sub-17:00, or 81.6 per 400), with 100m jogging rest.

    Decent wind out of the north, so hitting the home straight head on. 2 mile warmup, some strides, and a 2 mile coo... read more

  5. RUN
    Easy Run 8 mi

    Legs still heavier than expected.

  6. RUN
    Recovery Run 7 mi 00:51 07:18 pace

    Still pretty tired from Sunday's race. The first one of Spring is always a kick in the ass. Will push my track work to Thursday most likely.

  7. RUN
    Long Run 13 mi 01:30 06:55 pace

    This run has been brought to you by sunshine, great temps, southern winds, Gatorade, Powerbar Power Gels, Nuun, the music of the New Pornographers and Supergrass.

  8. RUN
    Medium Fast 8 8 mi 00:54 06:46 pace

    Kept this one fairly uptempo on the return. 7:04 heading out, coming home averaged 6:26.

  9. RUN
    Long Run 13.1 mi 01:35 07:16 pace

    Solid long run. Just trying to stay consistent and build base for spring. Kicked if up a bit the last 4 miles or so. Great weather, cold but no wind and clear skies. Super bright kind of winter... read more

  10. FIT
    RW BNack In action Yoga 00:15:00

    Not the biggest fan of this one, but it's a solid session in a very short time span.

  11. FIT
    Pascal Strength Circuit 00:15:00

    The plank section still completely kicks my ass. Need to switch to the normal yoga pad and wear shoes next time, to aid my feet position on the side planks.

  12. RUN
    Treadmill Workout Day Warmup 2 mi

    Quick little jaunt to warmup on the 'mill. Feel better with the muscles moving before my strength circuit.

  13. RUN
    Snowy 6 6 mi

    Slow and steady 6 in the blowing snow. Wind was mostly form the east so it wasn't too terrible. Only saw 2 other runners the whole time. It was fairly nasty.

  14. RUN
    Run 6 mi

    Probably the best weather we'll get all week until Sunday.

  15. RUN
    Treadmill Run 6 mi

    Didn't feel like dealing with the heinous winds today. Decent 6 miles