9233 total / 180 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 9233 miles.

Last workout 11 days ago. Help get them back on track!

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  • This Week time period


  1. 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.

  2. 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.

  3. 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

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8. RUN
    Run 6 mi

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

  9. RUN
    Treadmill Run 6 mi

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

  10. RUN
    Running 6 mi 00:43 07:07 pace

    Thought the weather was gonna be worse this morning, but when I was out walking the dog I realized I'd indeed be able to get in an outdoor run today. Joy of joys. Solid little 6. Could'... read more

  11. RUN
    Lung Run 12 mi 01:23 06:56 pace

    Felt the best I have in a while. The fairly reasonable temps surely helped with that. Got started nice and early because we have a busy day planned. Was finished just after 8:00 AM.

  12. FIT
    RW Foam Roller Yoga 00:37

    This one is an interesting mix up opportunity, won't use it all the time, but will steal several moves for regular stretching.

  13. FIT
    Pascal Strength Circuit 00:15:00

    I was able to finish the whole plank section, just barely, so that's improvement!

  14. RUN
    Bundle Up Run! 8 mi 00:58 07:16 pace

    Yo it's cold, but whatever, put on a mask and an extra layer and get your ass out there!

  15. RUN
    Easy Run 4 mi

    Relaxed 4 on the treadmill.

  16. RUN
    A Run 6 mi 00:43 07:10 pace

    Not much to tell, cold but nothing crazy. Path at about 85% I'd say.