Mike
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
- Miles:
- 241 total / 0 in 2013
- Goal:
5k = 15:30~ 10k = 32:00~ 10M = 55:00~
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Mike logged 241 miles.
Last workout about 1 year ago. Help get them back on track!
Entries
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great Track Workout 10 mi
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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!
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good Run Around S.F. 11 mi 01:18 07:05 pace
Settled into a nice route that looped around the Golden Gate Bridge.
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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
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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.
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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-
Excellent progress in just a month! Where are you heading?
about 1 year ago • Like
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Wow! That's impressive Mike!
about 1 year ago • Like
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Enjoy vacation time Mike! and drink some wine over there...
about 1 year ago • Like
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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
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Glad to hear it Mike! Have to laugh that your "easy running" is like an outrageously fast pace for us mere mortals! :D
about 1 year ago • Like
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@Bob, youth is wasted on the young! Lol!
about 1 year ago • Like
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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.
about 1 year ago • Like
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good Back on home turf 10 mi 01:20 08:00 pace
Cruised around my neighborhood trails. Happy to be on soft ground.
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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
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Nice 10.5! You are a machine, Mike!
about 1 year ago • Like
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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.
about 1 year ago • Like
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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!
about 1 year ago • Like
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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
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Great Performance:
Wow, Mike. Fantastic!!!! You are lucky to have a great mentor like Bob :)
about 1 year ago
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Awesome Mike! what a pace... credit to both, runner and coach! great to have you here on DM and looking forward to reading many posts with running wisdom from you!
about 1 year ago • Like
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I just looked at the results for this. That is a seriously tough field. You ran 33:41 and came in AG 9th? Wow -- you have some strong competition out there.
about 1 year ago • Like
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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
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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!
about 1 year ago • Like
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Wow! Faster than a speeding bullet!
about 1 year ago
btw, the sprint events up through 400m are ridiculous cause some of those kids can MOVE!!
about 1 year ago • Like
Wow.
about 1 year ago • Like