Miles:
3074 total / 871 in 2013
Goal:

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

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  • 13 miles
  • 01:01 time
  • 1454 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. Miguel R.'s Photo Miguel
    RUN
    Double Silencer Hill 6 mi

    6:30pm (Tuesday). Training with XMP group. 1 mile easy, 1 mile indian file, 6 hill repeats (2 miles), 1 mile indian file, 1 mile easy. Great hill work and again glad to see runner friends from prev... read more

    about 13 hours ago
    • David S.
      David S.
      David S.

      More hardcore work Miguel! Rock on sir!

      about 9 hours ago • Like

    • MarcieP
      Marcie
      Marcie

      Indian file?? Crazy workout--sounds fun though and tough--I guess depending upon what Indian file is... :-)

      about 7 hours ago • Like

  2. Miguel R.'s Photo Miguel
    RUN
    Summer pace with strides (Roc... 7.01 mi 01:01 08:43 pace

    7:18am. I'm mentally preparing for slower summer pace and hopefully for an increase in weekly mileage, we will see. Today kept the pace easy and threw in 6 x 20'' strides. Now rest u... read more

    3 days ago
  3. Miguel R.'s Photo Miguel
    VELO
    Grosvenor - Georgetown 29.24 mi 02:25 12.1mph pace

    7:30am. Easy ride with nephews and cousin. First long ride for youngest nephew so we took it super easy with him. Other nephew bumped into my rear wheel and fell flat to the ground... So after maki... read more

    4 days ago
  4. Miguel R.'s Photo Miguel
    RUN
    Kengar - Lake Needwood 14 mi 02:11 09:23 pace

    6:54am Saturday. First long run with XMP 2013 program. It was great to see friends from previous groups. At XMP they really insist in keeping the pace easy (1 min above MP) so I guess this was good... read more

    4 days ago
  5. Miguel R.'s Photo Miguel
    RUN
    dreadmill progression 6 mi 00:49 08:10 pace

    7:15pm. Hopefully this is the last run on a dreadmill in some time as I'm going back home tomorrow! This time to make it more enjoyable I went for negative splits: 8:57, 8:41, 8:20, 8:00, 7:41... read more

    7 days ago
  6. Miguel R.'s Photo Miguel
    RUN
    Gym - Hotel in Cairo 10 mi 01:26 08:33 pace

    5:30pm. I spent the last 4 days in El-Minya, 300 Km south of Cairo. No gym in the hotel and running outside was not an option, too hot and local people told me that streets dogs and kids would had ... read more

    8 days ago
  7. Miguel R.'s Photo Miguel
    RUN
    Pyramids - Museum - Khan el K... 10 km 00:55 08:47 pace

    7:30pm. A lot of walking today visiting the Egyptian pyramids (really impressive), the Egyptian museum (great but they could improve it) and the Khan el Khalili Bazaar (overrated). When got back to... read more

    12 days ago
  8. Miguel R.'s Photo Miguel
    RUN
    10 miler dreadmill 10 mi 01:27 08:40 pace

    8:30pm. I think this is my first 10 miler running in a "dreadmill". This was boring, had to watch an MLS soccer match (which is not the best soccer league) on the screen to make it more e... read more

    13 days ago
  9. Miguel R.'s Photo Miguel
    RUN
    Cairo - Egypt 5 mi 00:41 08:05 pace

    7:30pm. Ran at the hotel gym. I did intervals to make it less boring:
    2 miles @ 8:30
    Intervals: 6 X 400m @ 7:03, 400m@ 8:34

    I cannot find a good place to run outside in this city, it is a bit chao... read more

    15 days ago
  10. Miguel R.'s Photo Miguel
    RUN
    Rock creek trail 6.03 mi 00:48 07:58 pace

    11:04am. I took revenge from yesterday's crappy run! Shorter and faster run. Now on my way to real hot weather, Egypt :(
    8:05, 7:50, 7:52, 8:02, 8:02, 7:56

    17 days ago
  11. Miguel R.'s Photo Miguel
    RUN
    Ran - bonked - walked - ran 12 mi 01:47 08:55 pace

    9:25am. Was it hot out there today? Ran 10 miles and then got exhausted, so decided to walk one mile (I can't believe it) and then ran two more miles to get back home. My plan was to run a hal... read more

    18 days ago
    • Gozling
      Gozling Nice Job
      Gozling Nice Job:

      hey you almost made it!!! Starting great in the heat though!!!

      18 days ago

    • Show 3 more comments...
    • Trailplodder
      Trailplodder
      Trailplodder

      Walking is good for you man. Walk more and you'll bonk less! That's my excuse anyway :)

      18 days ago • Like • 1 person

    • MarcieP
      Marcie
      Marcie

      Lots of people had similar runs yesterday--including myself. Tough right now--in a couple of weeks though we should all be a bit better adjusted. Nice job gutting it out for 12 Miguel.

      18 days ago • Like • 1 person

  12. Miguel R.'s Photo Miguel
    RUN
    RCT - Kengar - Dewey Park 6.2 mi 00:52 08:24 pace

    8:31AM. Landed in Dulles airport at 6:15am this morning, went home and then finally was able to go for a proper run before coming to the office.
    Sorry I haven't been able to comment much on y... read more

    19 days ago
  13. Miguel R.'s Photo Miguel
    RUN
    Dakar - Senegal, hotel gym 5.5 km 00:30 08:46 pace

    8:30pm. First run this week! :( that's why I don't like traveling for work. Gym was hell hot, no AC, worst weather in DC is nothing compared to how was this! luckily going back home in fe... read more

    20 days ago
  14. Miguel R.'s Photo Miguel
    VELO
    Grosvenor - RCT - DC 36.71 mi

    8:00am. Good ride with @Roberto B. Legs got tired after this one.

    24 days ago   
  15. Miguel R.'s Photo Miguel
    RUN
    TM - Guatemala City 10 km 00:53 08:31 pace

    8:30am. Needed run to burn tons of extra calories from food and drinks last night! Watched previews of the Bayern vs Borussia soccer match this afternoon!

    26 days ago
  16. Miguel R.'s Photo Miguel
    RUN
    Miles with Michelle Pfeiffer 10.5 km 00:55 08:25 pace

    7:00am. Got my miles in at the hotel gym watching a movie with Michelle Pfeiffer, that helped a lot to make the TM more enjoyable! Unfortunately the movie was not Frankie and Johnny but still I wou... read more

    26 days ago
  17. Miguel R.'s Photo Miguel
    RUN
    Guatemala City - GYM 8 km 00:40 08:02 pace

    7:15am. Treadmill today! F boooring, I was planning on my regular 10K but this was really boring so cut it short at 8K, besides I didn't pay attention to the city's altitude (5000 ft) and... read more

    28 days ago
  18. Miguel R.'s Photo Miguel
    RUN
    10 miler RCT 10 mi 01:25 08:28 pace

    8:00am. Humidity is simply annoying! Went for a longer run since will be travelling until Saturday and then will travel again on Sunday so not sure how my running will be messed up :( This humidit... read more

    30 days ago
  19. Miguel R.'s Photo Miguel
    RUN
    Rock creek trail 6 mi

    Easy miles - no Garmin! Forgot Garmin and when I was about to go back I said nah , wth, no Garmin is good!

    about 1 month ago
    • Michele H.
      Michele H.
      Michele H.

      No garmin is good although I would go NUTTY! Good for you to be able to do that! Thanks for the note BTW:-) I usually do between 3-4 marathons a year! If I plan it right, I can do an early spring followed by a late spring marathon and then an early Fall followed by a late fall one. Since this year's fall marathon will be an earlier one, I may be able to run a late one too :-)

      about 1 month ago • Like • 2 people

    • Show 5 more comments...
    • Kelsie
      Kelsie
      Kelsie

      Awesome job!

      about 1 month ago • Like

    • Monique V
      Monique V
      Monique V

      Nice Run!

      about 1 month ago • Like

  20. Miguel R.'s Photo Miguel
    RUN
    Lake Scranton PA again 6.9 mi 00:57 08:19 pace

    7:54am. No time for a long run this weekend. Went for another run around Lake Scranton. Started slow and ended a bit faster: 8:42, 8:40, 8:20, 8:33, 8:13, 8:04, 7:39

    about 1 month ago