5031 total / 0 in 2019

10K PR-45:18 half marathon PR 1:43:37 - goal sub 1:30 marathon PR 3:57:45 - goal sub 3:40

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Rob logged 5031 miles.

Last workout almost 5 years ago. Help get them back on track!

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  1. RUN
    Fun on dead legs 6.04 mi 00:57 09:22 pace

    My quads were still sore from Saturday's simulator run. I was pretty slow for the first mile when they warmed up. After that, the planned easy run went ok.

  2. RUN
    Simulator 26.2km 16.3 mi 02:16 08:20 pace

    This went well. I ran this as though it was a race. I ate my pre race dinner. In the morning I had yogurt before dressing and had a banana half hour before start. I dropped water at three areas as ... read more

  3. RUN
    good 10 mile tempo 10.01 mi 01:22 08:12 pace

    Evening run with temp in 50's and a good breeze at times

  4. RUN
    good Strength 3 x 2 mile w/800 rec... 7.5 mi 01:01 08:06 pace

    It went well the first two. 8:04 pace for 1st 2 miles and 8:00 for the 2nd 2 miles. Then I got off pace and didn't care at the time. Ran 7:40's for the last 2 miles. I need to be more ... read more

    • Scott S.
      Scott S.

      Sounds like the Hanson's method is working for you! Hard to hold back all that new "raw power" eh? Have a nice Tempo! (I won't be there at the Herd if that was on your schedule. Still in Cincy)

      almost 5 years ago Like1 person

    • Rob L.
      Rob L.

      Won't be at herd either. Doing the tempo in the evening. I need to try it in temps I might encounter on race day. I have had enough practice at 35 degrees and cooler. Need a hard run in 50 degree weather.

      almost 5 years ago Like

  5. RUN
    good Cool down 2.11 mi 00:19 09:12 pace

    A little quick

  6. RUN
    great Sunday morning easy run 8.33 mi 01:19 09:31 pace

    Beautiful morning for a run. 40 degrees and sunshine. I was only supposed to run 5, but wanted to get to 60 for the week. I kept it easy and kept the easy feeling through the hills. 5 seconds a mil... read more

  7. RUN
    good Beyond #14 Portage YMCA 10 mi 01:30 09:01 pace

    Really good workout today. Group was smaller and my usual running partners were not available, so I went to help another runner do a pace run. Goal was 10 miles under 9:15 pace. We didn't star... read more

  8. RUN
    good 8.15 mi 01:15 09:13 pace

    I felt really tired and slow, but I didn't really look at the watch until the end. Ran what felt like easy by my breathing and not how the legs felt. A little surprised at the pace. A little f... read more

  9. RUN
    good On the KRVT 5.43 mi 00:53 09:49 pace

    Kept it nice and easy. May have overdone yesterday by running herd.

  10. RUN
    good Urban Herd, Oakland to Parkview 6.04 mi 00:57 09:27 pace

    Great to run with Scott and Kyle at herd again. It's been awhile.