Site:
http://linuxrunnerdude.blogspot.com/
Miles:
8217 total / 837 in 2016
Goal:

2015 completed 1284 miles running and 78 swimming!. For 2016 - at least one marathon and hopefully first ultra!

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  • 15 miles
  • 02:39 time
  • 1649 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great intervals 8.5 mi 01:18 09:10 pace

    Warm and slightly less humid. Felt really good, I was in need of the stress relief. Even passed someone on a bicycle! She was really avoiding exerting herself. Almost felt like I could have done a ... read more

  2. RUN
    good sluggish tempo 6.5 mi 00:58 08:55 pace

    Slightly cooler, very humid. Legs heavy from Sunday's run, took until the last mile of tempo to get loosened up and by the end of it I was glad to be done. But glad I got out to move. Beautifu... read more

  3. FIT
    alright Jason's standard core 00:23

    Front, side, and reverse planks; bridge, bicycle, donkey kicks. Also 50 seconds of squats and one foot toe touches (35 per side). Skipped the dips and push ups because left shoulder is having issue... read more

  4. RUN
    good C&O canal, Old Anglers Inn 18 mi 02:28 08:13 pace

    A tad bit cooler today, but not by much and very humid (there was a picturesque fog hanging over the Potomac when I got off the Beltway). Did a pretty good job keeping pace a bit over 8 on the outb... read more

  5. RUN
    blah Bugged at Cape Henlopen, DE 6.5 mi 00:58 08:55 pace

    So when do you look forward to running on the road with absolutely NO shade when it is 90+ degrees and ridiculously humid? And not just run, but run like hell to get OUT of the shade!?? When the bu... read more

    • Paula A.
      Paula A.

      Awesome run on a buggy hot friday!

      8 days ago Like1 person

    • Jacquelyn
      Jacquelyn

      Oh no! At least it was followed by the beach, I guess!! That is a nice area to run through, stinks that the bugs ruined it!

      8 days ago Like

  6. swim
    great outdoor LCM mile 1600 m 00:29 29:10 pace

    Managed to get a mile in before the pool closed for kids night. Had been hoping for at least another half, but I'll take it!

    200 easy
    3 x 100 hypoxic
    3 x (200 swim / 100 easy)
    1 x 100
    easy 100

  7. RUN
    blah nasty humid intervals 8.5 mi 01:20 09:24 pace

    tough one - overcast (so no sun) but soooo humid. Really sluggish, but got it done. Had to break third 2 mi interval into 2 x 1 mi. Getting to the point in the summer that it is difficult to be out... read more

    • Paula A.
      Paula A.

      Great workout! Pretty cool to learn just what your body can do even with humidity!

      11 days ago Like1 person

    • Vern M.
      Vern M.

      Tough condtions, Rob-- way to get it done!

      11 days ago Like1 person

    • Genna C.
      Genna C.

      Knowing is one thing, doing is another. Hang in there! These tough ones are getting you stronger

      10 days ago Like1 person

    • Jacquelyn
      Jacquelyn

      I feel that! Learned doing my long-ish runs in 85 and above that I need a short break around 45 minutes to prevent overheating around the hour mark, and every 2-3 miles after. Great paces for the weather! Keep "trying to be mature", ha.

      10 days ago Like1 person

  8. FIT
    great Jason's standard core routing 00:25

    Front, side, and reverse planks; bridge, bicycle, donkey kicks. Also 2 x 20 dips, 50 seconds of squats and one foot toe touches (35 per side). Had to crank up the squats after I heard my niece can ... read more

  9. swim
    great more LCM joy 2600 yd 00:50 33:50 pace

    Another wonderful afternoon outdoor swim! Blue sky, low humidity. B-E-A-U-T-I-F-U-L! Maybe I can make this happen more than once per week.

    2 x (800 swim / 200 easy)
    4 x 100 on 2:00 (consistently... read more

  10. RUN
    good Rock Creek, Meadowbrook 12 mi 01:35 07:55 pace

    Warm but lower humidity - actually had some evaporative cooling!!! Nice weather for July made for a beautiful run down Beach Drive - very pretty (for DC). Slept in, didn't get out as early as ... read more

  11. RUN
    good soupy intervals 8.5 mi 01:17 09:03 pace

    Good news - slightly larger separation between dew point and air temperature so there was a tiny bit of evaporation. Bad news - it was due to an increase in air temperature, not a decrease in dew p... read more

  12. RUN
    good slow humid miles 6.5 mi 00:59 09:04 pace

    Sluggish - between swim yesterday afternoon and warm, extremely humid weather this morning it was not quite a bunny hop thru a spring meadow. But never-the-less it was a run and I was able to relax... read more

  13. swim
    great outdoor LCM joy 1600 m 00:30 30:10 pace

    Finally able to get into the water at the outdoor pool! Soooo nice! Gonna have to do that more regularly.

  14. FIT
    Jason's standard core 00:25

    Front, side, and reverse planks; bridge, bicycle, donkey kicks. Also 2 x 20 dips, 30 seconds of squats and one foot toe touches (35 per side)

  15. swim
    alright short swim 1900 yd 00:36 33:20 pace

    Still a bit fatigued, even after a restful day yesterday. Cut is short because I was working too hard.

    300 w/u
    200 kick w/ fins
    3 x 100 hypoxic

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

    • Jacquelyn
      Jacquelyn

      Never a bad idea to cut a rough day short, especially after such a hard effort over the weekend!

      18 days ago Like1 person

  16. RUN
    great C&O canal Williamsport 16.08 mi 02:06 07:48 pace

    A bit warm and humid, but tolerable with all the shade. Worked on keeping pace slower during first half, then picked it up to cruise mode (marathon pace). Average pace on return was good and GPS wa... read more

  17. RUN
    good intervals 8.5 mi 01:17 09:03 pace

    slightly lower humidity, still soaked in sweat. A bit slower than when I did this before the race (and with low temps and humidity). Guess I just need to keep at it and dream of the cooler temps /... read more

  18. FIT
    great Jason's standard core 00:25

    Front, side, and reverse planks; bridge, bicycle, donkey kicks. Also 1 x 20 dips, 30 seconds of squats and one foot toe touches (35 per side)

  19. RUN
    good tempo with debris 8.5 mi 01:12 08:28 pace

    cool but very humid. Storms last night left a lot of downed tree trunks and branches slowing me down during middle 2 miles of tempo. Gonna mess up a lot of bikers on that trail. Worked on keeping i... read more

  20. swim
    great swim intervals 2800 yd 00:54 33:56 pace

    Felt good, especially after a rest day yesterday. Just need to get rid of slight pain in my left shoulder. Just realized yesterday that it might be irritated by the computer bag I usually carry on ... read more