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Entries

  1. swim
    indoor scy 800 yd

    body exhausted from yesterday's race, didn't have much push. Definitely felt better though.

  2. RUN
    great Half Marathon in CT 13.1 mi 01:38 07:27 pace

    Just about what I was aiming for, esp with some hills. Great weather - cool temps, mostly overcast, dry

    I took mile splits, but it was obvious the mile markers were off
    7:08 / 7:33 / 7:56 / 7:28 /... read more

  3. RUN
    good PBT to UMD 6.5 mi 01:02 09:32 pace

    a bit cooler, trying to take it easy. Not my fastest, but not bad

    1.25 mi out - 11:57
    4 x 1 mi on 9:00 (7:10 / 6:50 / 6:50 / 6:50)
    1.25 mi return - 14:32

  4. swim
    alright indoor scy 1800 yd 00:25 24:26 pace

    Took it easy

    300 w/u
    50 kick
    2 x 100 breathe every 5

    3 x (200 swim / 50 easy) on 4:30
    50 easy
    4 x 100 on 1:50
    100 easy

  5. RUN
    good RI / TT / PBT / NEBT 9.5 mi 01:19 08:18 pace

    Better than previous week

    1.25 mi out - 12:32
    7 miles at race pace (7:31 / 7:31 / 7:10 / 7:29 / 7:16 / 7:09 / 7:15)
    rest - 1:40
    1.25 mi return - 13:36

  6. Signed up for 2 half marathons - first is soon (Sept 13). I am very excited for Annapolis half Nov 22 -- have high hopes for a PR

  7. RUN
    good PBT to UMD 6.5 mi 00:58 08:54 pace

    Better than Sunday!!! But still excessively humid

    1.25 mi out - 13:12
    4 miles at race pace (7:29 / 7:25 / 7:19 / 7:16)
    rest - 2:27
    1.25 mi return - 12:41

  8. RUN
    blah PBT to Lake Arti 9.5 mi 01:27 09:09 pace

    Terrible! Hot, humid, overheated. Had to walk some. This is the low point of the summer, which means it can ONLY get better! Goal was to average 7.5 pace, but I slowed to a crawl.

    1.25 mi out - 12... read more

  9. RUN
    great PBT to UMD 9.5 mi 01:35 10:00 pace

    Surpassed my expectations!!!! Cooler temp / lower dew point certainly helped. You never know how well you are preparing yourself during hot / humid days until you get to run in cooler temps.

    1.25 ... read more

  10. swim
    great indoor scy 2900 yd 01:00 36:24 pace

    300 w/u
    200 kick w/ fins
    3 x 100 breathe every 5

    4 x (300 swim / 50 easy) on 6:00
    100 kick with fins
    5 x 100 on 1:50
    100 easy

  11. RUN
    good hills 4 mi 00:47 11:45 pace

    Birthday run. Distance is approx

    1.25 mi to start - 11:00
    5 x hill on 5:00 (2:15 up)
    1.25 mi return (plus a couple sprints) - 11:04

  12. RUN
    good WB&A trail 14 mi 01:59 08:30 pace

    Decent run with my brother.

  13. RUN
    good BARC / PBT 7.5 mi 01:17 10:16 pace

    1.5 mi out - 12:01
    3 x 2 mi intervals on 18:00 (14:10 / 13:56 / 13:53)
    1.5 mi return - 12:00

  14. swim
    good indoor scy 2600 yd 00:53 35:52 pace

    300 w/u
    200 kick w/ fins
    3 x 100 breathe every 5

    4 x (200 swim / 50 easy) on 3:30
    100 kick
    5 x 100 on :45
    200 easy

  15. RUN
    good Greenbelt Park loop, then home 11 mi 01:43 09:21 pace

    Nice mix of wooded trail with hills and flat paved trail. Mostly overcast. The flat trail felt good after all that up & down.

    56:51 - 5.5 mi loop Greenbelt park
    rest / reposition
    46:31 - 5.5 m... read more

  16. RUN
    great BARC / PBT 7.5 mi 01:18 10:24 pace

    first time in a long time getting back to 2mi intervals. Did well. Cooler temp, low dew point.

    12:08 - 1.25 mi out
    3 x 2 mi intervals on 18:00 (14:15 / 13:55 / 13:46)
    3:19 rest
    13:00 1.25 mi return

  17. RUN
    good hills 4 mi 00:50 12:32 pace

    been a long time since I did these - went well. tough to estimate distance

    11:01 1.25 mi out
    5 x hill on 5:00 (2:15 up)
    13:23 - 1.25 mi return

  18. RUN
    good RI / TT / PBT / NEBT 10 mi 01:22 08:09 pace

    Tempo, able to negative split.

    40:34 - 5 mi out
    :60 - rest
    39:59 - 5 mi return

  19. RUN
    good beach 6 mi 01:03 10:30 pace

    still feeling tired from long run from previous Monday
    38;27 out
    30:20 return

  20. swim
    good beach 1800 yd 00:50 48:53 pace

    really didn't go far because of current. Put in someting for distance as a place holder. But it took some effort