Site:
http://linuxrunnerdude.blogspot.com/
Miles:
6553 total / 543 in 2015
Goal:

892 miles running in 2014 and 64 swimming. At least one marathon in 2015. Attempt to build mileage for an ultra.

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Entries

  1. RUN
    great Carderock C&O 12 mi 01:39 08:14 pace

    Great morning for a run!!! Wonderful time along the canal with my daughter.

    6 miles out - 51:52
    6 miles back - 47:00

  2. RUN
    good PBT to UMD 10.5 mi 01:39 09:24 pace

    Humid and legs a bit worn out. Had to slow a bit on the last interval. But I got all four done!

    1.25 mi out - 12:30
    4 x 2 mi intervals on 18:00 (14:17 / 14:03 / 14:49 / 14:10)
    1.25 mi out - 14:41

  3. swim
    great indoor scy 3000 yd 01:00 35:11 pace

    really need to get in a second swim this week. Feel like I'm just hanging on to my speed with only 1 swim a week.

    300 w/u
    200 kick w/ fins
    2 x 150 hypoxic

    5 x (200 swim / 50 easy) on 4:30
    50... read more

  4. RUN
    good hills 5 mi 00:48 09:35 pace

    hot and humid, but overcast. Legs finally feel recovered from last week. Ready for the rest of spring to come back at the end of this week.

    1.25 mi out - 11:25
    5 x hill on 5:00 (2:15 up)
    1.25 mi r... read more

  5. RUN
    blah RI / TT / PBT / NEBT 10 mi 01:31 09:05 pace

    Late start plus hot and humid is not a good combination. Also legs not recovered from last two great runs. At least I had the sense to reduce my expectations before I started. But I didn't ex... read more

  6. RUN
    great PBT to UMD 10.5 mi 01:34 08:56 pace

    beautiful morning for a run! Nudged my interval workout out a notch and able to meet the challenge. Not my best times for this workout, but I am well on the way to getting there!

    1.25 mi out - 12:... read more

  7. swim
    great indoor scy 2950 yd 01:00 35:47 pace

    Too warm to run outside today, especially because some nicer days are ahead ...

    300 w/u
    200 kick w/ fins
    2 x 150 hypoxic

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

    6 x 100 on 1:50. Last 2... read more

  8. RUN
    great C&O canal Brunswick 14 mi 01:54 08:06 pace

    Met my daughter in Brunswick for a run along the canal. Went north which worked out well because when we turned around we were running into the slight breeze - nice relief from high humidity. Reall... read more

  9. RUN
    good PBT to UMD 8.5 mi 01:21 09:31 pace

    a bit warmer this morning - 60 degrees and humid. Felt it at the end. Nice to do the 2 mile intervals again.

    1.25 warm up - 13:03
    2 x 2 mile on 18:00 (14:17 / 13:58)
    2 x 1 mile on 10:00 (6:48 / 6:... read more

  10. swim
    good indoor scy 2600 yd 01:00 40:36 pace

    wanted to do more, but ran out of time ...

    300 w/u
    200 kick w/ fins
    2 x 150 hypoxic

    1800 pyramid
    100 easy
    100 kick

  11. RUN
    great PBT to UMD 6.5 mi 00:54 08:14 pace

    50 degrees and a bit humid. Tempo run 1 mile longer than last week. Strength and speed building back.

    1.25 miles out - 12:17
    4 miles temp - 7:12 / 7:05 / 6:56 / 6:52
    1.25 miles return - 12:01

  12. RUN
    good WB&A trail 4 mi 00:35 08:45 pace

    second part of run by myself. Tried to pick up the pace.

    2.0 miles out - 18:09
    2.0 miles return - 17:05

  13. RUN
    great WB&A trail 8.5 mi 01:23 09:45 pace

    First part of run with my brother who is recovering from shoulder surgery, so he's a bit out of shape. But time to chat, take it easy and build some extra miles for the week. Beautiful morning... read more

  14. RUN
    good PBT to UMD 8.5 mi 01:19 09:17 pace

    Nice weather - 50 degrees and overcast, a slight bit of humidity. Been looking forward to this workout all week, and really happy how it went! Averaged 6:51 for all 6!!!! Extra 30 seconds for recov... read more

  15. swim
    indoor scy 2900 yd 01:01 37:01 pace

    Forgot to bring any gel or shot bloks with me, so I was running on empty and felt it.

    300 w/u
    200 kick w/ fins
    2 x 150 hypoxic

    6 x (200 swim / 50 easy) on 4:30
    100 kick
    50 easy

    6 x 50 on :50
    15... read more

  16. RUN
    good PBT to UMD 5.5 mi 00:47 08:35 pace

    Another beautiful spring morning! Legs not used to running Monday morning, but that's OK. First tempo run in a while.

    1.25 mi out - 12:05
    3 miles tempo - 7:36 / 7:25 / 7:08
    1.25 mi return - ... read more

  17. RUN
    good RI / TT / PBT / NEBT 12 mi 01:35 07:55 pace

    Perfect temps for a run this morning - mid 40's and overcast. Light wind from the north. On the return I did strong for 2 miles, eased up for about a mile, then strong for 1.5 mile, easy for f... read more

  18. RUN
    good PBT to UMD 7.5 mi 01:11 09:28 pace

    Beautiful morning, temps mid 40's. Hoping for 6 repeats, but swimming yesterday took a bit more out of me than expected. Faster than last week.

    1.25 mi out - 13:25
    5 x 1 mile intervals on 9:0... read more

  19. swim
    good indoor scy 3100 yd 01:01 34:37 pace

    haven't done this workout in a while, went better than expected

    300 w/u
    200 kick w/ fins
    2 x 150 hypoxic

    1800 pyramid (50 / 100 / 150 / 200 / 250 / 300 / 250 / 200 / 150 / 100 / 50)
    [... read more

  20. Shared Photo

    From last month, but still fresh in my memory. Wish I had a picture with my hands overflowing with stuff they give you at finish line (medal, hat, water, food, towel ... no bag) while trying to walk.