Roscoe
Last major workout before the marathon in 7 days. The pace was very even and about where it needed to be. I had lots of help today. Special thanks to Senor Weaver, who reminded me to concentrate on... read more
- Miles:
- 5222 total / 240 in 2012
- Goal:
Myrtle Beach Marathon 2012 Cooper River Bridge Run Flying Pigs Half-Marathon Peachtree Road Race Chicago Marathon
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Entries
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RUN
good Lil Pigs 12 mi 01:57 09:46 pace
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RUN
alright Neighborhood - Chestnut Hill 5 mi 00:52 10:20 pace
Eight days out from the Myrtle Beach Marathon - recovery run. I'm in full taper mode.
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nice 5 miler Roscoe!!
3 days ago • Like
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RUN
alright Neighborhood - Arcadian Shore... 8 mi 01:19 09:49 pace
2-mile warm-up followed by 3x1-mile repeats with a 1/4-mile active recovery and a 2-1/4-mile cooldown. Last hard workout before the marathon in 10 days.
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RUN
good North Myrtle Beach 7 mi 01:03 09:00 pace
My Canadian friend, Dancing Dick Hartnett, surpised me by showing up this week and pacing me. He's an elite runner and coach and he'll be here for a couple of months. I'm looking foward to running ... read more
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RUN
alright Out & back - Ocean Blvd 16 mi 02:40 10:01 pace
Last long run before the marathon - run by myself on tired legs. First half pace - 10:20; second half - 9:42. It was pretty warm for mid-winter (low 70s), but better than freezing rain!
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good Little Pigs with Group 10 mi 01:26 08:37 pace
1-mile warm-up; 7-mile tempo run @ 8:27 pace; 2-mile cooldown. It helped to have fast people to help me stay on pace - thanks Matthew C., Pepp and The Professor Myrtle Beach Marathon in 14 days.
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RUN
good Neighborhood - Chestnut Hill 4 mi 01:00 14:58 pace
A rare Friday afternoon recovery run with 6 x 100m strides during the middle 2 miles. Marathon in 15 days.
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nice 4 miler Roscoe!!
10 days ago • Like
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RUN
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nice 5 miler Roscoe!!
12 days ago • Like
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RUN
good MBHS Track 8 mi 01:15 09:21 pace
Just as prescribed: 4-mile Warm-up @10:00 pace; 5 x 600m Repeats @ 7:13 pace with 93-second Active Recovery; 1.5-mile Cooldown @ 9:44 pace. Very satisfying.
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RUN
good Out & Back - Ocean Blvd 22 mi 03:25 09:19 pace
My last really long run is out of the way and I'm please with how it went: first 10 miles @ 10:00 pace; the last 12 @ 8:45. Capped it off with chocolate milk and a 15-minute ice bath (brrrrrrrr!). ... read more
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good Beach Run 5 mi 00:54 10:48 pace
It was another beautiful morning to run recovery on the beach with my buddy, Dick Ashley. I hope I've set myself up properly for my 20-miler tomorrow.
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alright Neighborhood - Chestnut Hill 10 mi 01:33 09:20 pace
Left work early to take advantage of the sunny, 68-degree afternoon in mid-winter at the beach. Even with tired legs, it was well worth it. Why wouldn't it be?
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RUN
good MBHS Track 10 mi 01:32 09:12 pace
3-mile warmup @ 9:39 pace; 4 x 1200m repeats @ 7:51 pace w/400m active recovery; 3-mile cooldown. Hoping to make it through a hard week, then tapering begins.
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RUN
tired Kingston Plantation Sport & H... 5 mi 00:52 10:25 pace
This was supposed to be a Recovery run with 6 x 100m Strides at 7:30, but the heart rate was way too high for that. It was hot and extremely humid in the cardio room. I should have run outdoors in ... read more
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good NMB Winter Run 15K 9.3 mi 01:16 08:12 pace
Things went well for 7 miles and I was able to maintain a fairly steady pace of 8:03. Then the wheels came off and I could only manage a 8:40 for the last 2.3 miles. People were streaming past me l... read more
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RUN
alright Out & Back to the Dunes 12 mi 01:59 09:57 pace
Even with 'heavy' legs, I felt much better today, perhaps because most of my run was done before it got totally dark. The Myrtle Beach Marathon is now one month away.
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nice 12 miler Roscoe!!
26 days ago • Like
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alright Neighborhood - Chestnut Hill 5 mi 00:54 10:53 pace
Lack of energy and motivation turned this 11-miler into a 5-mile Recovery run. Maybe it will happen on Wednesday.
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RUN
good Neighborhood - Chestnut Hill 8 mi 01:17 09:34 pace
Easy Warm-up for 4 miles; 5 x 600m Repeats @ 5K pace with 200m Active Recovery; 1.5-mile Cooldown. The workout went very well.
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RUN
good Charleston 17 mi 02:30 08:49 pace
Ran the last 17 miles of the Charleston Marathon course at my goal pace (9:00 per mile) as a training run for the Myrtle Beach Marathon next month. Here's what I learned: It sure is easier running ... read more
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17 miles @ 9:00 is great!
28 days ago • Like
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Very nice run!
1 day ago