Miles:
4982 total / 456 in 2014
Goal:

one day to be able to run a marathon in 3h 30min

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  • 6 miles
  • 00:55 time
  • 701 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Late TM 6 mi 00:55 09:05 pace

    11:15 PM. Run before going on a trip tomorrow early morning. Had last PT session today and knee feels good and hopefully will stay like that for a long time. Huge congrats to all who ran Boston tod... read more

  2. RUN
    Rock creek trail 8 mi 01:09 08:34 pace

    9.23 AM. Pushed the pace today and body felt good. Happy with this week. Splits: 9:34, 8:44, 9:10, 8:28, 8:18, 8:07, 7:45, 8:27

  3. RUN
    Capital crescent trail 12 mi

    9:30 AM. Super easy miles with cousin who is training for his first full in the Fall.

  4. RUN
    Rock creek to Garret Park Road 6.05 mi 00:56 09:10 pace

    7:43 AM. More easy miles and trying to increase the weekly mileage.

  5. RUN
    Rock creek 6 mi 00:54 09:04 pace

    7:55AM. Easy miles, almost not looking at Garmin, glad to feel fitness level is improving.

  6. RUN
    RCT - Where were the runners ... 6 mi 00:54 08:54 pace

    7:25 AM. It seems that in my neighborhood most runners decided not to run outside in this cold morning... or maybe I'm such a lame/late riser runner that by when I went out they were already d... read more

  7. RUN
    Gym 6 mi 00:54 08:55 pace

    7:40 AM. 20 minutes weights and then a 6 miler. I think in my building's gym the heat is still on, haven't sweated so much in a long time. Had PT session yesterday, my knee definitively l... read more

  8. FIT
    Back to elliptical 2.08 mi 00:30 14:25 pace

    7:50 AM. Woke up this morning with a new knee pain, on the side, WTH? Maybe too much walking in NY over the weekend with daughter and parents. Took my little one to Broadway's Les Miserables (... read more

  9. RUN
    Rock creek trail 8 mi 01:09 08:37 pace

    8:40 AM. Progressively increasing the distance, felt medium effort.

  10. FIT
    Gym 1.06 mi 00:15 14:13 pace

    10:30 AM. Decreasing time on elliptical and increasing time running

  11. RUN
    Rock creek trail 5.02 mi 00:45 08:58 pace

    9:41 AM. First run outdoors in last three weeks, it felt great.

    • Pam
      Pam

      Yeah! Rock'n the creek!

      12 days ago Like

  12. FIT
    Gym 1.4 mi 00:20 14:17 pace

    10:40 PM. Plan is to increase the running and reduce the elliptical in the coming days although I'm finding that going on the ellipty after running feels good

  13. RUN
    TM 4.38 mi 00:40 09:08 pace

    10:00 PM. 40 minutes on the TM with progressive splits from 10 to 8 pace

  14. FIT
    Gym 1.43 mi 00:20 13:59 pace

    10:00 PM. 20 minutes on the elliptical to have an hour of running/elliptical. Finished the night with weights

  15. RUN
    TM 4.3 mi 00:40 09:18 pace

    9:30 PM. Splits 10:00, 9:30, 9:00, 9:00 and last 2.5 minutes @ 8:00 pace

  16. FIT
    Gym 2.1 mi 00:25 11:54 pace

    11:35 PM. Elliptical to avoid impact on knees

  17. FIT
    Gym

    11:00 PM.

    3 x 10 Fly delt
    3 x 10 Overhead press
    3 x 10 Lat pull
    3 x 10 Chest press
    3 x 10 Row

    Abs:
    3 x 10 knee crunches
    3 x 10 cross crunches
    3 x 12 leg raises
    3 x 20 bicycle crunches
    3 x 20 fl... read more

  18. RUN
    TM 3.15 mi 00:30 09:32 pace

    10:30 PM. First mile at 10 pace, second at 9:30 and then at 9:00. Body felt good, knee behaved well

  19. VELO
    Testing the bike 11.32 mi 00:44 15.6mph pace

    7:08 PM. Quick first ride this season. Plan is to bike more this year, we will see.

    • Diana K.

      You've had a busy day. Sounds like it was fun. Love the post about your daughter. ;)

      17 days ago Like1 person

    • Pam
      Pam

      Aha, nice riding! I wasn't too big a fan at first, but it has grown on me.

      17 days ago Like1 person

    • David S.
      David S. Great Performance
      Great Performance:

      Awesome work Miguel. Great way to start your season for sure!

      16 days ago

  20. RUN
    Best mile w my little one 1 mi 00:10:15 10:15 pace

    12:50 PM. After I picked up daughter from volleyball she asked me to run a mile, I couldn't believe it! So we went to the rock creek trail and ran next to each other, after we finished she sai... read more