Joe
Did 3 x 2 Mile intervals at 5/5 efforts with 1/4 mile rest jogs in between. 1st 2 mile interval @ 6:49 pace, 2nd interval @6:47, and the 3rd @6:50. Did not do this run on the track and instead on m... read more
- Miles:
- 2785 total / 184 in 2012
- Goal:
1:30 @ the RnR DC Half Marathon March 17th.
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Entries
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RUN
great Tempo Intervals Week 12 (Half... 8.98 mi 01:08 07:35 pace
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RUN
great 60 min Treadmill Run 7.04 mi 01:00 08:31 pace
Did not bare to go out in the sub freezing cold this am. Will do my Tempo Run tomorrow.
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smart move, Joe
1 day ago • Like
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FIT
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FIT
great Super Slow Strength Routine 00:15:00
Super Slow Strength Routine: 10-15 second x 5 heavy reps times 2.
Pull Downs
Decline Chest
Back
Legs
Shoulders -
RUN
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RUN
great Week 12 Progression Run 13.12 mi 01:43 07:50 pace
Out in 53:00 and back in 48:00 and some change. Great test run too in my Brooks PureConnect's!
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RUN
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Nice Job:
nice miles today! 3rd workout? ...and counting?
7 days ago
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FIT
great Strength w/o 00:12:00
Very slow lift with 5-8 reps:
Pull downs
Decline Chest
Back
Legs
Overhead (shoulders) -
RUN
great 5M Treadmill 5 mi 00:41 08:16 pace
Up very early this am and decided to just do an easy treadmill run. Felt great!
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Nice workout.
6 days ago • Like
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RUN
great 5M Tempo Run 7 mi 00:52 07:23 pace
5M Tempo Run @ the track with 1M warm/cool down. Ran the 5M @ 6:42 pace with a 5/5 effort.
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moving!!!
7 days ago • Like
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RUN
great Forrest Gump 15 Miler 14.82 mi 02:03 08:16 pace
One of those runs where you just feel like Forrest and could go forever! No knee issues, kept a fairly nice pace, and kept well hydrated and ate two medjool dates along the way.
- Show 4 more comments...
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nice run joe. Great job keeping nourished and hydrated.
11 days ago • Like
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great job. good work ethic
11 days ago • Like
- RUN
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RUN
great Yasso 800's Week 9 Predictor Run 9.5 mi 01:13 07:38 pace
Averaged 3:10 x 8 sets of Yasso 800's with 800 jogs in between. 1 mile warm and 1 mile cool down. No knee issues.
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RUN
great Forest Hill Loop 5.47 mi 00:45 08:10 pace
Little disappointed after yesterday's shenanigans with my right knee, so I went out this morning to shake it out and felt good but towards the end the right knee was beginning to flare up again. Wi... read more
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RUN
LSD 13 Miler 13.27 mi 01:54 08:33 pace
Was having a very nice run till around 12 miles I started to feel some tension in the right knee, ITB? Flashing red light went off in my head and decided to pull up just after 13 miles and walked t... read more
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RUN
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RUN
great Long Slow Distance Run 12 Miler 12.31 mi 01:48 08:46 pace
Nice long run with Robbie and met up with MaryAnn at The Mill. Fairly windy but the sunshine made it easier. Little tightness again behind my right knee but it seems not to be a real issue. Have a ... read more
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RUN
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Nice Job:
Way to motivate and get the job done!
27 days ago
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As always, good job.
26 days ago • Like
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RUN
great North Bend 6.5 Miler 6.36 mi 00:54 08:33 pace
RASAC run with plenty of hill work, but damn, it was cold out there!
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RUN
great Treadmill 6 miler 6 mi 00:50 08:20 pace
Too cold and windy outside, again thankful for a treadmill to run on when the weather outside is frightful!
Joe
Way to start the Monday, Joe! Nice Mileage!
about 1 hour ago • Like • 1 person