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  • 13 miles
  • 02:29 time
  • 1628 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great PBT to UMD 6.5 mi 00:52 08:02 pace

    Tempo run, trying not to over-exert myself and save strength for weekend long run. Managed a nice progression, speeding up a bit each mile.

    1.25 mi out - 12:13
    4 miles tempo (7:17 / 7:12 / 7:05 / ... read more

  2. RUN
    alright hills at work 5 mi 00:51 10:16 pace

    challenging enough running hill repeats. Even harder with wind blowing in your face while going up hill ... Definitely lacking in strength and lung capacity today. Got it done but not as far up the... read more

  3. swim
    great indoor scy 2400 yd 00:45 33:00 pace

    Still a bit fatigued from Sunday's run, but nice to get in the water.

    300 w/u
    200 kick w/ fins
    3 x 100 hypoxia (for each length breathe 5/7/7/5)

    4 x (200 swim / 50 easy) on 3:30
    100 back
    ... read more

  4. RUN
    great C&O canal Carderock 14 mi 01:48 07:40 pace

    Surprised to find a half marathon scheduled to start there this morning; parking lot crowded. I went north / west, race went other direction. A bit cool at the start, but perfect for second half. I... read more

  5. RUN
    good PBT to UMD 8.5 mi 01:16 08:56 pace

    Another morning greeting the sun rise. Trying to reclaim the pre-race speed and endurance, aka, attempting to return to normal.

    1.25 mi out - 13:00
    3 x 2 mi on 18:00 - (14:13 / 13:57 / 13:51)
    1.25... read more

  6. RUN
    good PBT to UMD 5.5 mi 00:46 08:26 pace

    tempo run. felt a bit more fatigued than expected, but I did swim yesterday.

    1.25 mi out - 11.33
    3 miles (7:06 / 6:57 / 6:51)
    rest - 2:07
    1.25 mi return - 11:52

  7. swim
    great indoor scy 2400 yd 00:50 36:40 pace

    Felt sooooo good! Need to get back to swimming at least once per week.

    300 w/u
    200 kick w/ fins
    3 x 100 hypoxia (for each length breathe 5/7/7/5)

    4 x (200 swim / 50 easy) on 3:30
    50 back
    ... read more

  8. RUN
    good RI / TT / PBT / NEBT 15 mi 02:00 07:59 pace

    nice chill in the air, the wind was strong from the north making it challenging along some parts of the return. Very happy with negative split. Today is 2 weeks after half marathon so I am done wit... read more

  9. RUN
    good PBT to UMD 6.5 mi 00:59 09:03 pace

    nice morning run. Still recovering from race.

    1.25 mi out - 11:32
    2 x 2 mi on 18:00 (14:33 / 13:50)
    1.25 mi return - 12:57

  10. RUN
    good treadmill 6 mi 00:49 08:09 pace

    Back to the 'mill, too wet to run outside (with new shoes). Messed with incline and hills workout (level 9)

  11. swim
    alright indoor scy 2000 yd 00:45 39:35 pace

    first time swimming in a month, so not much stamina

    300 w/u
    500 broken (half pull)

    hypoxnia (sp?) set
    4 x 125 (breathe every 3 / 5 / 7 / 5 / 3)
    4 x 150 on 3:00
    100 easy

  12. RUN
    great RI / TT / PBT / NEBT 13 mi 01:41 07:45 pace

    Something about those hills last weekend did something good for me. Feeling unusually strong this first week after half marathon last weekend.

    6.5 miles out - 51.22
    6.5 miles return - 49:30

    negat... read more

  13. RUN
    great C&O canal 7 mi 00:57 08:08 pace

    Nice run with my daughter on her birthday. Felt a lot better than expected after HM this past Saturday. Did 4 pickups to get at approx 7:00 pace for 20 - 30 seconds on the return. Those felt (surpr... read more

  14. RUN
    good Annapolis Half Marathon 13.1 mi 01:33 07:07 pace

    2nd in my age group (by 24 seconds!) but no PR (missed by 40 seconds!!). Hills really got to my hips - needed to train more on hills. Other than that, it was a good race. Cold, but sunny with no w... read more

  15. RUN
    good PBT to UMD 5.5 mi 00:48 08:41 pace

    last run before race, taking it easy

    1.25 mi out - 11:18
    3 mi (12:57 / 10:30)
    1.25 mi return - 13:04

  16. RUN
    good PBT to UMD 5.5 mi 00:54 09:46 pace

    Last interval run

    1.25 mi out - 12:53
    3 x 1 mi intervals (7:02 / 6:55 / 6:56)
    1.25 mi return - 11:54

  17. RUN
    great RI / TT / PBT 10 mi 01:16 07:35 pace

    last longish. Did a couple miles at race pace

    5 mi out - 39:00
    5 mi return - 37:22

  18. RUN
    alright hills 4 mi 00:45 11:15 pace

    cold and windy
    1 mi out - 10:36
    5 x hill on 5:00 (2:15 up) - 25:00
    1 mi return - 9:37

  19. RUN
    great PBT to Lake Arti 8.5 mi 01:08 08:00 pace

    Training is done, taper time.
    Didn't manage to descend all the mile splits, but I held it consistent.

    1.25 mi out - 12:37
    6 miles tempo at race pace (7:04 / 6:52 / 6:53 / 6:57 / 6:54 / 6:54)... read more

  20. RUN
    great RI / TT / PBT / NEBT 12 mi 01:29 07:24 pace

    Yes!!! So happy with this run - able to hold 7:00 pace for most of return even though legs were heavy. Mentally ready for half marathon in 2 weeks. Just have to make it thru the taper ...

    6 miles ... read more