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Nick logged 412 miles.

Last workout almost 5 years ago. Help get them back on track!

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  1. RUN
    good Miccosukee Greenway 5 mi 00:51 10:15 pace

    Nice easy run, gorgeous weather.

  2. RUN
    blah Miccosukee Greenway 8 mi 01:23 10:22 pace

    Ran out of juice at 5.5 miles, rest of the run was a slog. My legs have to get used to 5 or 6 workouts a week again.

  3. RUN
    good Miccosukee Greenway 4 mi 00:40 09:58 pace

    Hilly run on tired legs, but I got it done. Felt pretty good towards the end.

  4. RUN
    good Lafayette Heritage Trail 4 mi 00:39 09:48 pace

    Easy run to check out the grand opening of the new bridge connecting the Lafayette Heritage Trail and the Alford Greenway. Ran my sweaty self through all the TV cameras and stuffed suits.

  5. FIT
    Strength Training

    2nd day of 30 burpees for 30 days

    elbow rehab:
    4 way supination/pronation routine with a 9 lb bar, both arms
    15 tricep presses with 40#

    shoulder rehab:
    2 sets of 12 of:
    Cuban presses with 12# ... read more

  6. FIT
    Strength Training

    1st day of 30 burpees for 30 days.

    Pulled my left calf muscle last week. It's going to take some time to heal, so I'm getting serious about rehabbing my shoulder and elbow and doing a bu... read more

  7. FIT
    good Diesel Crew Shoulder Rehab Pr...

    Day 2
    3 sets of 12 of:
    Cuban presses with 10# dumbbells
    External band rotations
    Band pull aparts
    Shoulder dislocates
    Band presses

  8. FIT
    alright Rehab and Strength Circuit

    Training for the Spartan Race certainly took its toll. I've got a case of medial epicondylitis (Golfer's Elbow) in my left elbow and two very sore shoulders. Time for some rehab so I can ... read more

  9. RUN
    great Mississippi Spartan Race! 4.5 mi 01:31 20:13 pace

    Ouch. Placed 461st out of 3386. 46th out of 242 in my age group. Good enough for top 14% overall, but not as good as I'd hoped. My goal was top 10 in my age group. I've got a ways to go t... read more

  10. RUN
    good Fern Trail 2 mi 00:20 10:00 pace

    Quick shake out run combined with a super light circuit workout. Just getting the blood moving through my muscles before race day.

    3 rounds of:

    5 pull ups
    5 ring dips
    5 30# shoulder presses
    1 min... read more

  11. RUN
    good Fern Trail 4.99 mi 00:46 09:15 pace

    Last training run before the Mississippi Spartan Race. 5 miles, with 5 1 minute surges, 90 seconds rest between. Ran the rest at or slightly above tempo pace. Felt fast and strong.

    Surge 1: 7:40
    S... read more

  12. RUN
    alright East end of the Miccosukee Gr... 6 mi 01:01 10:14 pace

    Standard Warm Up, then 6 miles, with 8 1 minute surges at 10k pace in the last 2.5 miles, with 2 minutes rest between. Finished with the Myrtl Routine plus a few ITB exercises.

    Surge 1: 9:08/mi
    S... read more

  13. RUN
    good West end of the Miccosukee Gr... 3.01 mi 00:27 08:57 pace

    Standard Warm Up, then 3 miles at around tempo pace. Finished with the full Myrtl Routine. Legs felt strong. This was supposed to at an easy pace, but it's been so long since my legs felt stro... read more

  14. RUN
    alright Fern Trail 5.01 mi 00:51 10:15 pace

    Standard Warm Up. 5 miles, with 8 1 minute surges at 5k pace, 90 seconds rest between. Finished with the Myrtl Routine. Legs were still pretty tired from Sunday's run, but not too bad. Surges ... read more

  15. I am officially beginning my taper for the Spartan Race on October 19th! Thank God. Everything hurts.

  16. RUN
    good Lake Overstreet Trail 10 mi 01:46 10:35 pace

    Time is an estimate since I forgot my Garmin, but probably pretty close. Standard Warm Up, then 10 miles, with 6 1 minute surges between miles 7-9, 2 minutes rest between surges. Finished with a sl... read more

  17. RUN
    good West end of the Miccosukee Gr... 3 mi 00:30 10:00 pace

    Easy recovery run after yesterday's speed work. Legs a little sore and tired, but otherwise felt pretty good. Super short on time, so skipped normal warm up and cool down. I'll probably p... read more

    • Devon S.
      Devon S.

      I miss the Greenway. Hope that skipping w/u and c/d didn't mess you up too much!

      about 5 years ago Like

    • Nick D.
      Nick D.

      I'm so sick of the Greenway at this point I get a little nauseous when I think about it, but it is a nice place to run. Yesterday's run was the best I've had in months, so skipping some stuff didn't seem to hurt anything. Not this time anyway.

      about 5 years ago Like

  18. RUN
    alright Fern Trail 6 mi 01:04 10:36 pace

    Standard Warm Up, then 6 miles, with 4 miles at tempo pace (9:10/mile, maybe a little faster, I forgot to hit Lap on my computer). Finished with 6 or so mobility exercises. Legs felt good after a l... read more

  19. RUN
    good West end of Miccosukee Greenway 3 mi 00:30 10:00 pace

    Standard Warm Up, then 3 easy miles at a comfortable pace, followed by a full Myrtl Routine. Legs felt tight, but a lot stronger. Breathing was easy, hills were easier. No pain in ITB or anything e... read more

  20. RUN
    alright Pedrick Pond Trail 3.1 mi 00:33 10:34 pace

    Standard Warm Up, 3 slow, easy, recovery miles, followed by the full Myrtl Routine. Legs still totally dead. ITB starting to get a little tight at the very end of the run.