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James logged 6083 miles.

Last workout almost 3 years ago. Help get them back on track!

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Entries

  1. RUN
    alright Ankle Trasher 8.47 mi 01:35 11:15 pace

    Ugly. Began pissing rain on the drive to the trail head. Rolled an ankle a couple of miles in and then totally trashed it mile 8. Felt some crunch, called it a day and wobbled back to the truck. Al... read more

  2. RUN
    good Cool down 2.25 mi 00:20 08:44 pace

    That's about it.

  3. RUN
    good Tempo Run 7.7 mi 00:56 07:17 pace

    Larry's Run for CF 8 mile course, not a max effort but it was definitely some good work. Four nice hills with more than 700' total vertical gain. Stacked field with all the local speedste... read more

  4. RUN
    good Warm up 3 mi 00:28 09:17 pace

    Easy effort with my boy The Newman.

  5. RUN
    Base Run 6.15 mi 00:53 08:39 pace

    Nothing fancy, just an easy effort. Have Larry's Run 8 miler in the morning.

  6. RUN
    good Base Run 6.1 mi 00:48 07:55 pace

    Just a half click more effort than easy.

  7. RUN
    Base Run 7.64 mi 01:05 08:32 pace

    Easy to moderate effort on mostly dirt roads w/ a few hills thrown in for good measure.

  8. RUN
    good Progression 9.56 mi 01:17 08:03 pace

    Base run w/ 2 easy miles to w/u, then a progression down to and below goal marathon pace, 1.5 mile c/d.

  9. RUN
    good Recovery Run 5.42 mi 00:48 08:54 pace

    Just an easy recovery run following yesterday's long effort.

  10. RUN
    good Long Run 20 mi 02:47 08:19 pace

    Been a while since I went north of 16 miles. Nice group, negative split the run. Not gonna lie, I felt those last couple of miles but happy with the effort.

  11. RUN
    Fartlek 8.02 mi 01:05 08:07 pace

    Fun run on a nice, cool and misty morning along the dirt roads. On all the hills for the out portion I included 12 second sprints. On the return leg I sprinted 12 seconds on the downhills.

  12. RUN
    Hill Session 6.01 mi 00:55 09:11 pace

    Two mile warm up, 10x Fishback Hill, 1/2 mile cool down. That's the most repeats I have done on my hill, nearly 800' of vertical. Instead of counting reps I gave myself 30 minutes to do a... read more

  13. RUN
    Gamble Loop 7.05 mi 01:01 08:35 pace

    Yet another base run, again w/ a few good hills, ran Pierce Rd all the way to Hwy 279 in the middle. Mostly red dirt roads.

  14. RUN
    good Horton Farms 10.02 mi 01:28 08:45 pace

    Long time since I did one of these, a mid-week "longish" run. Really enjoy the route out west to Horton Farms, some nice views along the ridge before dropping down to Bethlehem Rd. A few ... read more

  15. RUN
    good Gamble Loop 7.26 mi 01:01 08:23 pace

    Nice morning, easy effort with a few hills thrown in the middle. Legs felt rather fresh after the two 10k races last week.

  16. RUN
    good Slaughter Pen Jam 10k 6.08 mi 00:50 08:14 pace

    Happy with the effort and result, 5th overall. Wet, muddy and sloppy trail. Runners ahead of me included Risk, Rush & Baldini. Ran negative split on back half finishing with 7:32 mile.

  17. RUN
    good White Oak 2.5 mi 00:20 08:07 pace

    Straight off the bike, changed shoes and hit the dirt in the other direction. Just a short effort, basically a shakeout run.

  18. VELO
    good Sale Barn 6.26 mi 00:27 13.9mph pace

    Up cadence but short MTB ride on red dirt roads.

  19. RUN
    good Sale Barn 8 mi 01:09 08:33 pace

    Base Run: Another easy effort on a sultry Ozark morning. Keeping everything easy to moderate this week as I increase mileage and the back to back 10k races.