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  • 22 miles
  • 03:11 time
  • 2467 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Progression route 8.01 mi 00:58 07:13 pace

    Humid progression. Miles 7:43,7:36,7:26,7:20,7:05,6:57,6:51 and 6:39.

  2. RUN
    Around town 6.21 mi 01:03 10:12 pace

    Very easy 6.

  3. RUN
    Rutherford track 8.03 mi 01:10 08:43 pace

    8x800 (from 3:03 to 2:54)

  4. RUN
    Nutley to Rutherford 4.25 mi 00:42 09:52 pace

    Recovery miles.

  5. RUN
    Natirar Park XC 5k 6.41 mi 00:53 08:20 pace

    W/u then 5k then c/d. Ran an easier progression for a 21:30 something. Miles 7:09,6:58 and 6:41.

  6. RUN
    Rutherford to Saddle River Pa... 22.12 mi 02:56 07:57 pace

    Strong LR (kept it between 8 and 8:15 for 16 miles) w/progression last six (7:45, 7:37, 7:24, 7:08, 6:56 and 6:41).

  7. RUN
    Rutherford/Lyndhurst 7.12 mi 01:08 09:32 pace

    Easy 7.

  8. RUN
    Passaic 5.03 mi 00:47 09:25 pace

    Nice and easy recovery.

  9. RUN
    Progression route 8.1 mi 00:58 07:12 pace

    Progression run. Went faster than prescribed paces, stupidly. Just got competitive. Miles 7:51,7:41,7:40,7:27,7:07,6:34,6:33 and 6:27.

  10. RUN
    Around town 7.2 mi 01:09 09:35 pace

    Easy 7.

  11. RUN
    Rutherford/E.Rutherford 5.02 mi 00:47 09:19 pace

    Easy 5 for second run today.

  12. RUN
    Rutherford track 8.5 mi 01:12 08:28 pace

    8x800 (from 3:06 to 3:00).

  13. RUN
    Around town 5.07 mi 00:51 10:01 pace

    Ankle a bit stiff. Easy second run.

  14. RUN
    Around town 8.13 mi 01:21 09:58 pace

    Really easy 8.

  15. RUN
    Saddle River Park 10.06 mi 01:30 08:55 pace

    Nice easy 10 with some of the guys.

  16. RUN
    Belmar 5k 8.16 mi 01:12 08:52 pace

    Went through the clock in 19:46 (9 second PR) but still waiting on official results.

    • Tom H.
      Tom H.

      Congrats, Rich! Throwing down a comfy sub-20 in August, you've certainly got the speed for <3:15. Is the plan some 80-100 weeks now then taper?

      11 days ago Like1 person

    • Rich T
      Rich T

      Thanks, Tom. Turns out they credited me with 19:53 despite me crossing the line in 19:46 (who knows). There were a lot of people complaining afterward, but whatever. Still a PR :-) I know what I ran. And, yes, that's exactly the plan. Can't wait to get that mileage back up into the 100s like you.

      11 days ago Like1 person

  17. RUN
    Progression route-brutally hu... 8.02 mi 01:00 07:25 pace

    Toughest run in a while. Heat and morning humidity were killer. Miles 7:51,7:46,7:35,7:30,7:19,7:08,7:02 and 6:54.

    • Justin T.
      Justin T.

      super disgusting out there today. nice effort man - those are worth 10 sec faster in ideal temps.

      14 days ago Like1 person

    • Rich T
      Rich T

      Thanks, Justin. I wanted to stop on mile 6, but I would have felt like a bum all day.

      14 days ago Like

  18. RUN
    Rutherford/Lyndhurst 7.5 mi 01:13 09:44 pace

    Easy 7-plus.

  19. RUN
    Rutherford track 8.13 mi 01:09 08:31 pace

    W/u, 7x800 (from 3:05-3:01) then c/d.

  20. RUN
    Rutherford/Lyndhurst 7.23 mi 01:05 09:00 pace

    Easy 7.