Miles:
7577 total / 0 in 2017
Goal:

Consistent running. Chase PBs: First up in 2015, 1:21 10 Miler (California 10/20).

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Marc logged 7577 miles.

Last workout almost 2 years ago. Help get them back on track!

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Entries

  1. RUN
    Treadmill Step-ups 16.09 km 01:30 09:00 pace

    Workout - :30-1-1:30-2-2:30-3-3:30-4-4:30-5-5:30 minutes with 3 minute recovery. Used 8.0 as my interval pace, 5.9 or lower as my recovery pace. Nice start to the week.

  2. VELO
    Afternoon Ride 15.67 km 00:45 13.0mph pace

    Power DVD - Track - 4 Intervals workout

  3. RUN
    This makes 2000 km in 2015! 7.6 km 00:42 08:53 pace

    6-30-6 Tempo (5.9-7.0-5.9). Right ankle is a bit stiff from all this TM time, but it loosened up after about 15 minutes. Nice milestone to hit this year.

  4. RUN
    Short Intervals can keep you ... 15.93 km 01:32 09:14 pace

    Workout - 15 x 90 seconds with 3 minute recovery @ 5km pace (5.9 for warmup/recoveries/cooldown; 8.0 for intervals).

    • Terri M.
      Terri M.

      Yeah, I usually have to do something to mix it up on the TM. Great run!

      almost 2 years ago Like

  5. RUN
    Lunch Run 7.6 km 00:42 08:53 pace

    Gorgeous day out. Too bad I only packed a t-shirt & shorts this morning. 6-30-6 Tempo (5.9-7.0-5.9)

    • Terri M.
      Terri M.

      You were out running in a t-shirt and shorts?! Wow you must have really wanted to get in a run! lol Great job!

      almost 2 years ago Like

    • Marc
      Marc

      Terri, I'm definitely not that tough! Had to stay on the treadmill. Although I'm flattered, lol.

      almost 2 years ago Like

  6. RUN
    Winter Tempo 8.01 km 00:46 09:17 pace

    It's a bit tougher keeping a pace up in the snow. However, it is nice to get a little bit of fresh air. 6-30-10 Tempo.

  7. RUN
    Longer Rep Intervals 17.5 km 01:36 08:49 pace

    I forgot how much worse the chafing & blisters are when you get on the treadmill. 6 x 9 minute with 3 minute recovery @ half marathon pace. Tried the footpod again today, but the speed spikes t... read more

    • Terri M.
      Terri M.

      Sounds like this was a "character building" run ;-)

      almost 2 years ago Like

    • Marc
      Marc

      Character's overrated :P ;)

      almost 2 years ago Like

  8. RUN
    Treadmill Tempo 8.02 km 00:42 08:25 pace

    First time to try to pair my old Garmin footpod with the 620 inside. Hopefully the recordings will be a bit more consistent now. 6-30-6 Tempo (5.9-7.0-5.9)

  9. RUN
    Long Reps 15.51 km 01:25 08:46 pace

    With the new snow this weekend, my speed workouts have moved indoors. This one kicked my butt, but I've been in line for a good butt-kicking lately anyway. 7 x 6 minute with 3 minute recovery,... read more

  10. RUN
    Treadmill Tempo 7.58 km 00:42 08:55 pace

    6-30-6 (5.9-7.0-5.9)

  11. RUN
    Intervals 13.17 km 01:20 09:46 pace

    14 x 2 minute with 2 minute recovery.

  12. RUN
    Tempo Run 7.58 km 00:42 08:55 pace

    6-30-6 Tempo (5.9-7.0-5.9)

  13. RUN
    Tempo on the carpet 7.58 km 00:42 08:55 pace

    6-30-6 Tempo (5.9-7.0-5.9)

    • Terri M.
      Terri M.

      Great tempo run! On the carpet? Were you running in place in your living room? lol ;)

      almost 2 years ago Like

    • Marc
      Marc

      Ha! Just another name for the TM deck...

      almost 2 years ago Like

  14. RUN
    Nope, not happening today. 9.64 km 00:57 09:29 pace

    Intended workout was 10 x 6:00. I could barely get through 3. Pulled the plug early. Ugh.

  15. RUN
    High Level to Low Level Tempo 7.61 km 00:42 08:53 pace

    6-30-6 Tempo

  16. RUN
    Bread & Butter 7.58 km 00:42 08:55 pace

    6-30-6 Tempo. (5.9-7.0-5.9)

  17. RUN
    90 minutes, 'easy' pace 15.24 km 01:30 09:29 pace

    Nice when the sun was shining, chilly in the ravine. Also saw a pretty big coyote hanging out on the path up to Glenora.