8754 total / 1865 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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  1. RUN
    great Outside :) 12.35 mi 01:41 08:10 pace

    Happy to get outside for a 12 miler with Colin ! Ive been busy lately but have to be sure and keep up my mileage. I'm pacing for the polar dash. My wife and I are pacing the 15 miler, the 5K ... read more

    • Jon D.
      Jon D.

      Excellent dozen, Michael! Almost mirrored my run today. That's awfully ambitious of you guys to do the pacing for all those events.. I'm jealous - sounds like fun!

      about 5 hours ago Like

  2. RUN
    good LTF track 4.3 mi 00:32 07:26 pace

    Easy 2 and 2+ at (in reality above) threshold pace

  3. RUN
    LTF track 4 mi 00:33 08:15 pace


  4. RUN
    good LTF track 6.06 mi 00:48 07:55 pace

    Easy 6 with 7 pickups

  5. RUN
    good LTF 5.02 mi 00:42 08:21 pace

    Recovery miles. Sometimes these recovery runs are harder than the speedwork.

    • Jay

      Are you sure it wasn't the cold and your legs were frozen.

      6 days ago Like

  6. RUN
    good LTF track 9.03 mi 01:13 08:02 pace

    Easy 3
    3X1 mile with 5:00 active/walking recoveries
    Easy 2+

    Miles in 5:37, 5:30-5:50 minute pace?, 5:40.

    Hard to know on the accuracy of the track or my footpod. I'm guessing the track is ... read more

    • Jon D.
      Jon D.

      anything around the 5:30-5:40's range is flying! Awesome workout - especially on a small track like that!

      7 days ago Like1 person

    • Colin

      Wow, great run! You must have left scorch marks on the track at that pace!!

      7 days ago Like1 person

  7. RUN
    great LTF 4.09 mi 00:29 07:03 pace

    Moderate 4

    I wasn't feeling well all week. Today I am finally feeling better. I would have liked to run longer today but I ran short on time.

  8. RUN
    LTF track 3.1 mi 00:26 08:27 pace

    Easy 3

    • Randy D.
      Randy D.

      Which LTF? How many laps for a mile?

      9 days ago Like

    • Michael H.
      Michael H.

      I go to the Fridley Lifetime. Its a 3 lane oval with 9 laps to a mile on the outside and 10 on the inner most lane. Good track. Gets busy at times. How many laps for you?

      9 days ago Like

    • Randy D.
      Randy D.

      Thanks didn't realize LTF has tracks. Y track is two lanes and 10 laps equal a mile. Beats the treadmill. Use a garmin foot pad so I don't have to count laps.

      8 days ago Like

  9. RUN
    Fridley HS track 3.11 mi 00:26 08:18 pace

    Not feeling it today. Maybe another go at the speedwork tomorrow.

    • Jay

      Sounds like how I felt on Friday with the speedwork.

      14 days ago Like

  10. RUN
    good Old Cental Ave 9.05 mi 01:13 08:03 pace

    Ran along Cres H. for her speedwork. A little rain and a headwind on the way back but she pulled off some great quality stuff!

  11. RUN
    good Lake Calhoun 14.3 mi 01:48 07:34 pace

    Tried some threshold running with Colin around the lake. Colin did great and nailed both laps! I had a great 1st lap but quickly fell apart on the 2nd lap.

    6:09, 6:06, 6:09

    • Bert

      Looks pretty darn good to me.

      17 days ago Like

    • Jay

      I will have to agree with Bert and I don't agree with many people.

      17 days ago Like1 person

  12. RUN
    great Rice Trail 10.01 mi 01:22 08:09 pace

    Easy 10 with the new and speedier Cres H. !

  13. RUN
    great 10.41 mi 01:30 08:39 pace

    Easy 10 with 8X9 second hill sprints

    • Colin

      Looks like your recovery is coming along great too!

      19 days ago Like

  14. RUN
    good Rice Trail 8.03 mi 01:13 09:07 pace

    Nice night for a recovery run!

  15. RUN
    great Kowalski's Strive 5K 3.05 mi 00:18 05:48 pace

    Windy day for a 5K. Course was unfortunately short. Not sure the actual distance but my watch said 3.05 miles. I accidentally restarted my watch after the race for a while too but before that I ... read more

    • Colin

      Great race congratulations. With less wind and some competition the next time and there's hope for your New Year's Resolution yet!

      21 days ago Like1 person

  16. RUN
    great Rice Trail 4.01 mi 00:36 08:52 pace