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Mike logged 241 miles.

Last workout over 2 years ago. Help get them back on track!

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Entries

  1. RUN
    great Track Workout 10 mi

    5 repeat miles at the track:

    1 - 5:12
    2 - 5:14
    3 - 5:14
    4 - 5:18
    5 - 5:17

    Perfect weather, no sun, and a couple extra pounds led to a surprising run. I had my fingers crossed for consistent 5:22/... read more

  2. RUN
    alright Run Around S.F. 10 mi 01:24 08:24 pace

    Real tired for the first time all week. I suppose the heavy food and wine finally caught up!

  3. RUN
    good Run Around S.F. 11 mi 01:18 07:05 pace

    Settled into a nice route that looped around the Golden Gate Bridge.

  4. RUN
    good Long Run Around S.F. 18.57 mi 02:11 07:03 pace

    Solid Run

  5. RUN
    good Run Around Napa 10.12 mi 01:16 07:30 pace

    Enjoyed the views

  6. RUN
    good Run in Napa 10.17 mi 01:19 07:46 pace

    Found a nice route.

  7. RUN
    good Tempo Run 11 mi

    8 mile tempo run at about 5:55~ with several 5:40/42s, and nothing over 6:00.

  8. RUN
    good San Francisco! 13.5 mi 01:33 06:53 pace

    Talk about perfect weather! I was concerned about a hilly run on more cement than my knees would care for, but I was delighted to get the opposite. Aside from an abnormally steep 300-400 yards that... read more

    • Miguel R.
      Miguel R.

      This sounds very nice, making me jealous! Golden Gate Bridge run should be a must!

      over 2 years ago Like

    • Diane S.
      Diane S.

      Hope you have great weather throughout. Sounds super lovely.

      over 2 years ago Like

    • Jim M.
      Jim M.

      Wow -- missed this one. Awesome awesome run. Sounds great.

      over 2 years ago Like

  9. RUN
    good Easy Run with Bob 11.5 mi

    Hooked Bob into a 5 mile run...or maybe it was the other way around. Either way, fun conversation in some good weather.

  10. RUN
    good Track Workout - Repeat Miles 10 mi

    Hot, hot, hot. Hit the track for 6 repeat miles since I won't have access to anything but open roads for the next 10 days.

    Warmup - 3x mile @ 6:36
    Repeat 1 and 2 - 5:28
    Repeat 3 and 4 - 5:30... read more

  11. RUN
    good Feeling solid 10 mi 01:10 07:00 pace

    Fun time on the trails today. Everything felt real comfortable. Its amazing how a week of easy running can remedy your worst aches and pains than any doctor, physical therapist, or magical prescrip... read more

    • Diane S.
      Diane S.

      Glad to hear it Mike! Have to laugh that your "easy running" is like an outrageously fast pace for us mere mortals! :D

      over 2 years ago Like

    • Show 2 more comments...
    • Diane S.
      Diane S.

      @Bob, youth is wasted on the young! Lol!

      over 2 years ago Like

    • Mike S.
      Mike S.

      haha. I suppose I'm one of those youngsters who caught hold of his youth before it ran away from me. I've got a couple years of speed left in these legs.

      over 2 years ago Like

  12. RUN
    good Back on home turf 10 mi 01:20 08:00 pace

    Cruised around my neighborhood trails. Happy to be on soft ground.

  13. RUN
    In search of asphalt and trails 10.5 mi 01:24 08:00 pace

    Since I'm in Baltimore for work, I figured my evening run would be some serious fun given how much of a running city this is. It was fun for about 2 mils, but then I ran out of soft ground and... read more

    • Diane S.
      Diane S.

      Nice 10.5! You are a machine, Mike!

      over 2 years ago Like

    • Show 5 more comments...
    • Miles A.
      Miles A.

      As tempting as it is to charge off the line at the start of a race, ease into your goal pace and try to maintain it or slightly increase your speed every mile by a few seconds/mile, or you'll spend the rest of the race trying to recover from the opening sprint. Most records are set with negative splits. Also, in a 10k for example, focus on running the first 5k as quickly and evenly as you can and then you can start counting down once you pass the halfway mark.

      over 2 years ago Like

    • Mike S.
      Mike S.

      Sharp advice! I'm learning with each race and, of course, the wise counsel of an experienced coach. I'm going to tackle the Capitol Hill 10k with an approach similar to yours - nail the 15k at a fast but steady pace, and then push through each of the last 3.25 miles at slight quicker pace. I'm also going to start drafting behind the leader and focus more on him than my Garmin. Something which, again, Mr. B told me to do!

      over 2 years ago Like

  14. RUN
    great First 10k! 6.25 mi 00:34 05:21 pace

    Well, I might have done 33:40/45, but what's a few seconds. Bob was generous enough to motivate me in the beginning of the race and introduce me to some terrific people.

    On the race, things ... read more

    • Bob
      Bob

      See Mike, It really is all about me ;-)

      over 2 years ago Like2 people

    • Show 5 more comments...
    • Diane S.
      Diane S. You're an Inspiration
      You're an Inspiration:

      Fantastic pace! So happy for you!

      over 2 years ago

    • Jim M.
      Jim M. Great Performance
      Great Performance:

      Wow! Incredible race Mike. Great job and kudos to your coach as well!

      over 2 years ago

  15. RUN
    tired Recovery Run 10 mi 01:25 08:30 pace

    Slow. Easy. Fun.

  16. RUN
    good 18 mi 02:08 07:06 pace

    Enjoyable run in some terrific weather. My first three miles were 7:20/30. Middle 12 were 6:46~. Last three were a steady 7:16.

    The joy of having a Garmin. You love it on days when things feel OK... read more

    • Diane S.
      Diane S.

      Fantastic pace Mike! Dang, 18 miles is LONG run! I think Bob should be riding a bike along side you and heckling you to "run faster"! lol!

      over 2 years ago Like