8448 total / 1558 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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  • 11 miles
  • 01:30 time
  • 1470 calories
  • 2 workouts
  • This Week time period


  1. RUN
    great Lake Sullivan 6.41 mi 00:51 07:53 pace

    Easy 6 with 8X400m near goal 10 mile pace

    First run I felt good in a while. Short spurts at goal pace but they felt great.

  2. RUN
    good Rice Trail 5.04 mi 00:39 07:48 pace

    Easy-moderate with Cres H.

    I'm starting to feel a bit more energetic 6 days now after quitting caffeine. I'm making snail progress with plantar fasciitis but, progress.

  3. RUN
    alright TC 10 mile 1/2 course 10.01 mi 01:24 08:25 pace

    Checked out the first 5 of the TC 10 miler. That mile 2 hill is very intimidating.

  4. RUN
    alright Blaine 5.63 mi 00:46 08:12 pace

    Some easy miles with a few pickups

    Foot is a tad bit better. I have been icing, using an ultrasound machine and wearing a night splint.

    • Bert

      PF is tough. I had it in both feet first year of running.

      4 days ago Like

  5. RUN
    good Rice Trail 8.05 mi 01:00 07:23 pace

    2 mi WU
    3X2K near 10 mile pace
    1 mile CD

  6. RUN
    injured Bass Lake and Calhoun 6.87 mi 00:54 07:48 pace

    Nice run with Colin on a nice warm day! I'm working through an injury. I have a good deal of pain on the bottom of my heel. It started in the middle bottom but the entire bottom hurts now. ... read more

    • Bert

      Plantar fasciitis? Worse first thing in morning?

      6 days ago Like

    • Michael H.
      Michael H.

      Yup, I think that's it. Hopefully I can get this under control. Sounds like its a tricky one to treat. Thanks!

      6 days ago Like

    • Colin

      If it is PF I'd recommend a night splint for sleeping and always wearing shoes around the house (not barefoot or just socks). But admittedly I've never had full-blown PF. Hope you can get it under control soon!

      6 days ago Like1 person

  7. RUN
    good Rice Trail 7.05 mi 01:02 08:46 pace

    Easy run with 7 short hill sprints

    I managed to beat Cres H. on 2 hill sprints!

    • Jon D.
      Jon D.

      Nice work on the hill sprints.. I think I could stand to incorporate more of that in my routine.. if I could just find some hills around here.. :)

      9 days ago Like1 person

  8. RUN
    good Lake Minnetonka Rail Trail 12.21 mi 01:37 07:56 pace

    Easy 12 with TCRC running club

  9. RUN
    good Rice Trail 9.02 mi 01:11 07:51 pace

    Easy 9

  10. RUN
    good Rice Trail 8.03 mi 01:13 09:02 pace

    Recovery 8

  11. RUN
    good Minnehaha Academy 6.24 mi 00:47 07:30 pace

    Last group track run of the year with TCRC. Ran intervals by time with equal rest.

    1:30X2 1:00X4 30X4 15X4 break then 1:30X1 1:00X2 30X2 15X2

    Most between 5:00-5:20 pace. Legs were heavy from ye... read more

    • Colin

      Another sweet workout! TCRC track work seems to have agreed with you; you've definitely improved!

      13 days ago Like

    • Jay

      Great intervals.

      13 days ago Like

    • Jon D.
      Jon D.

      Love the structure here.. You're a monster on the track!

      13 days ago Like

  12. RUN
    good Fridley Track 8.86 mi 01:03 07:07 pace

    2X3 miles at threshold (6:15-6:20) on the middle school dirt track

  13. RUN
    blah The Lakes 12.06 mi 01:31 07:33 pace

    Tried 4X2.5 mile around 10 mile race goal. I wasn't feeling it today and pulled the plug. Maybe another try in a few days.

    • Colin

      Nearly 5 miles at under 6:10 pace doesn't sound like a fail to me. I'm not sure 10 miles at that pace was achievable in the first place: the hardest I've ever done is 3 x 3 miles or 7 miles straight at around HMP; no way could I have ever run more miles at a faster pace. You're in fantastic shape; you don't need to kill it on every single workout!

      18 days ago Like4 people

    • Michael H.
      Michael H.

      Thanks Colin! Appreciate the comment. Maybe a hair on the ambitious side huh :)

      17 days ago Like1 person

  14. RUN
    great Rice Trail 7.25 mi 00:56 07:44 pace

    Easy run

  15. RUN
    great Rice Trail 6.01 mi 00:54 09:03 pace

    Recovery run with Cres H.

  16. RUN
    great Minehaha Academy 6.06 mi 00:44 07:19 pace

    2nd to last week track night with Twin Cities Running Club

    6X1200 with 2 minute stand/walking recoveries

    I think there might have been an error in communication. Coach Dave told me to run these... read more

  17. RUN
    great Baker Park Reserve 7.59 mi 00:58 07:37 pace

    Great run with Colin in some cooler weather! I was a wimp yesterday in the cold but today, I acclimated!!

    • Jay

      Ok, northern boy, way to get the body together for the cold run. I have seen people down here running in long sleeves already.

      20 days ago Like1 person

    • Michael H.
      Michael H.

      Those wimpy southerns :) You show them in your shorts all winter Jay! :)

      20 days ago Like

  18. RUN
    good Rice Trail 5.21 mi 00:46 08:54 pace

    Easy 5 but toooo cold :(

  19. RUN
    great Mississippi River Blvd 7.07 mi 01:02 08:44 pace

    Met some people from track night. Mostly easy miles with a couple at 7:15 pace

  20. RUN
    good 4.97 mi 00:31 06:13 pace

    8000 meters of hard threshold

    Luckily the Fridley High School track was open again. I've felt a bit under the weather lately so this one was kinda tough.

    ... read more

    • Jon D.
      Jon D.

      Killer workout to start the week.. awesome pace here, Michael!

      23 days ago Like

    • Bert

      That's a serious workout. Pace and miles to start the week.

      23 days ago Like

    • Colin

      Great run!

      23 days ago Like