8628 total / 1738 in 2014

TC 10 mile, not sure about a goal pace yet. Sub 17:47 5K and possibly another 1 mile PR attempt of sub 5:09.9.

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  • 28 miles
  • 03:44 time
  • 3567 calories
  • 4 workouts
  • This Week time period


  1. RUN
    great Rice Trail 6 mi 00:51 08:30 pace

    Easy 6

  2. RUN
    great Minnehaha Creek 7.14 mi 00:55 07:43 pace

    Nice short run with Colin !

  3. RUN
    great Rice Trail 7.65 mi 01:00 07:49 pace

    Happy to get some good speework in before the 5K Sunday!

    Short warm up then 5X1000m with 2:30 walking recoveries

    Avg paces in 5:31, 5:30, 5:26, 5:29, 5:21

    • Colin

      Wow, nailed it!!! My only hope Sunday is that you miss the turnaround and run the full 10 miles around the lake! :)

      2 days ago Like1 person

  4. RUN
    good Rice Trail 7.02 mi 00:58 08:13 pace

    Windy and cold easy run with Cres H.. She warmed me up with her homemade chicken noodle soup after! :)

  5. RUN
    blah Westwood Middle School 5.33 mi 00:41 07:44 pace

    Tried some speed-work but it just wasn't my day.

    • Jay

      New club starts tomorrow.

      6 days ago Like2 people

    • Colin

      You got some quality work in there, no shame in not being able to finish all the planned intervals (especially only 2 days after another hard run). I'd take a few days easy before trying the next hard one, and maybe start slow and try to hit your paces on the later intervals if you're feeling it.

      6 days ago Like2 people

  6. RUN
    great Rice trail 5.05 mi 00:45 08:59 pace

    Recovery 5

  7. RUN
    The Lakes 12.75 mi 01:39 07:43 pace

    Some easy miles with Colin and an attempted 5 miles @ 6:08 pace. Colin got a 60 second head start as our threshold paces are a bit different. He assured me there was no prize money unfortunately. I... read more

    • Colin

      I don't recall you offering prize money if I could hold you off either! Looks like you started out strong; I'm sure you'll hit it next time.

      8 days ago Like1 person

  8. RUN
    good Rice Trail 8.01 mi 01:08 08:31 pace

    Easy 8

  9. RUN
    great Rice trail 8.11 mi 01:08 08:26 pace

    Easy run with Cres H.

  10. RUN
    great Rice Trail 10.48 mi 01:21 07:42 pace

    Easy 3.5
    4X600m with 1:40 active recoveries, avg paces in (5:34, 5:25, 5:29, 5:26)
    2X800m with 2 min active recoveries, avg paces in (5:26, 5:29)
    4X400m with 1 min active recoveries, avg paces in (... read more

    • Jon D.
      Jon D.

      Those are some very impressive times on the repeats, Michael! Not bad - especially when you felt you were out of gas before those last 2 400's.. awesome pace!!

      11 days ago Like1 person

    • Colin

      Nice! Also impressive how you always seem to have more left even when you think you're at your limit!

      11 days ago Like1 person

  11. RUN
    good Rice creek trail 7 mi


    • Jay

      The cooler temps I would think help recovery runs.

      13 days ago Like

  12. RUN
    good Rice Trail 10.6 mi 01:29 08:24 pace

    Recovery with 7X10 second hill sprints

  13. RUN
    great Rice Trail 8.32 mi 01:03 07:35 pace

    Easy 3
    6X800m around goal 5K pace with 2 min active recoveries
    Easy 1

    I'm not digging the dirt track lately so I picked a small pond to run around. It had some slight ups and downs. It ... read more

    • Jay

      Very nice interval, just think here in a couple of months or sooner your dirt track will be nice and frozen with some spikes it all works out in the end.

      15 days ago Like

    • Colin

      Wow that's fast!! You're going to kill a 5K; are you running the Des Moines 5K with Cres?

      15 days ago Like

    • Michael H.
      Michael H.

      Thanks guys! @Jay, They actually turn the middle school track into a 400m ice track. I might have to get some skates and cross train. @Colin, thanks! I'm leaning hard towards no but I have been known to change my mind :) Your still up for Strive 5K?

      15 days ago Like

    • Colin

      Yes I'm still in for Strive (although I'll be lucky to finish within a minute of you based on this workout!)

      14 days ago Like

  14. RUN
    great Fridley Middle School Track 4.5 mi

    Ran some 400's with Cres H. @her pace

    • Jay

      So I guess I will Cres's post to find the pace.

      16 days ago Like1 person

  15. RUN
    alright Long Lake Loop 13.01 mi 01:51 08:30 pace

    Easy 13 with Cres H.

  16. RUN
    blah Long Lake Loop 9.53 mi 01:21 08:30 pace

    Easy 9

    • Colin

      The "blah" emoticon isn't a great sign; better than "injured" at least ... Hope it starts coming together again soon.

      19 days ago Like

  17. RUN
    good Rice Trail 5.16 mi 00:44 08:31 pace


  18. RUN
    good Fridley Middle School track 7.1 mi 00:51 07:10 pace

    Easy 2
    8X600m @ 5:45 pace with 400m recoveries
    Short CD

    I have yet to have a killer track workout at this dirt quarter mile track and this one is no exception. But this one was manageable an... read more

  19. RUN
    good Rice Trail 9.41 mi 01:10 07:24 pace

    Easy-moderate 9

    Odd run. I started out feeling fantastic at a low 7 minute pace. Very little effort. I stuck with it. I got to my 8X2:00 hill repeats and I fell apart. Oh well. Maybe my le... read more

    • Jay

      Bored with hills, funny guy.

      22 days ago Like

  20. RUN
    great Rice Trail 6.02 mi 00:49 08:12 pace

    Easy run with Cres H.