6517 total / 819 in 2016

I'm from Chicago, live in Toledo & the OBX, and have been running for 11 or 12 years. Planning 3 halfs this year, and finished the first one in April.

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  1. RUN
    good Track speed work 6 mi 01:02 10:16 pace

    This was good, a bit slower than I'd like but I was feeling tired. This one was four sets of 400, 200 and two 100s with an equal distance cooldown after each.

  2. RUN
    good Track progressives 5.75 mi 00:55 09:31 pace

    This one included 35 minutes starting at a 10 minute mile pace, hitting a 7:35 pace for a lap, then ending back at a 10 minutes per mile pace. Having had a couple of days off, I had fresher legs.

  3. RUN
    great Early morning trail run 9.1 mi 01:33 10:15 pace

    Nicer out today on the OBX trail - less humidity and fewer bugs. Didn't have to wring out my shirt till I got back to the house.

  4. RUN
    good Sweatbox hill work 4.18 mi 00:49 11:40 pace

    This one included six trips up the 90 foot Wright Bros hill at a 1:27 - 1:30 pace, about 10 seconds faster pace than my hill work in May. With excess humidity and heat, though, I was catching my br... read more

  5. RUN
    good Easy run around the big hill 3 mi 00:30 09:58 pace

    I did a couple loops around the Wright Bros hill this morning.

  6. RUN
    good OBX sweatbox trail run 8 mi 01:26 10:44 pace

    Took a couple minutes at mile 5 to wring out and rinse my shirt and hair at the YMCA, hoping to become a less tasty treat for the superbugs on the trail this morning. I felt good out there, but I n... read more

  7. RUN
    great Speedwork on the track 8.75 mi 01:34 10:42 pace

    This one included 4 sets of 400, 200, 4x100, 200, 400, following each with a cooldown of the same length. I averaged the 400s at 1:50, 200s at 44-54 seconds, and 100s at 21-26 seconds.

  8. RUN
    good Progressives on the track 4.75 mi 00:47 09:51 pace

    This one included 30 minutes of slight increases in speed, just a few seconds each lap.