8058 total / 0 in 2019

1) Be a healthy and happy runner. 2) Run longer (thinking 60K) 3) Time goals (sub-5 mile, sub-18 5K, sub-38 10K, sub-1:23 half, sub-2:55 full)

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Running logged 8058 miles.

Last workout over 4 years ago. Help get them back on track!

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  • This Week time period


  1. RUN
    good Brooklyn Half Marathon 13.1 mi 01:25 06:29 pace

    This was a peculiar race on so many fronts. It rained hard all night but by daybreak, it had turned out to be a beautiful pleasant cool day - perfect for running. I stayed over at Alan's las... read more

    • Michelle

      Great race!! Wish I saw you on my boardwalk!!!!

      over 4 years ago Like

    • Anh P.
      Anh P.

      Not sure what you were aiming for but that's a fantastic race and pace!! (Of course, we're always our own worst critic) Eugene Marathon is looking real good though!

      over 4 years ago Like

  2. RUN
    good Forrest Park Trail Recovery Run 14.37 mi 02:02 08:31 pace

    Ran recovery miles on the trails with some Flyers friends. It was a great time just relaxing and chatting as we explored the trail system. We were all recovering from the Scotland Run yesterday s... read more

  3. RUN
    good Scotland Run 10K 6.2 mi 00:39 06:16 pace

    Didn't know what to expect in this race since I was not fully recovered yet from the Reston Marathon last weekend but the weather was amazing and I was hoping I still had some residual speed a... read more

    • Melinda M.
      Melinda M.

      Sometimes you have to let other guys win the race! Just kidding amazing performance no matter what the circumstances. Congrats on the tough marathon last week. Sounds like it was brutal and you still did great!

      almost 5 years ago Like1 person

    • Rahmin P.
      Rahmin P.


      almost 5 years ago Like1 person

  4. RUN
    alright Social run in Central Park 6.46 mi 04:06

    Ran a loop of central park while catching up with a friend after work.
    Super slow and super easy.

  5. RUN
    alright 4.3 mi 00:34 08:00 pace

    Still recovering from marathon. Pushed it a little faster today.

  6. RUN
    good 2.01 mi 00:17 08:26 pace

    A short easy peasy recovery run to flush out some of the soreness in my lower body. Definitely felt much better afterwards. Should be back to normal running in a couple of days.

  7. RUN
    good Reston Marathon - Survival an... 26.2 mi 03:10 07:15 pace

    I've run 20+ marathons before but never had I encountered conditions quite like this one...Cold, wind and rain in various combinations whipped us from every direction for the full duration of ... read more

    • Will G.
      Will G.

      Belated congratulations! I'm a few days behind on reading the feed... George Sheehan used to say people interested in running fast should "choose their parents carefully". Looks like you nailed that one!

      almost 5 years ago Like1 person

    • Elizabeth B.
      Elizabeth B.


      almost 5 years ago Like

    • Alexander R.
      Alexander R. Great Performance
      Great Performance:

      congratulations on making the podium, top 3 overall is amazing

      almost 5 years ago

  8. RUN
    good Last Run before Reston Marathon 6.04 mi 00:44 07:18 pace

    Went out after work for my last run before the Reston Marathon this weekend. Tried to take it really easy but it was breezy so it was difficult not to get carried away by the wind. Right knee fel... read more

  9. RUN
    good Last speedwork before Reston 7.39 mi 00:52 06:59 pace

    Decided to do a 3M/2T workout for my last speedwork session before marathon sunday.

    Went out after work and was a bit annoyed that it's still long sleeves and tight weather. Got settled in a... read more

  10. RUN
    good Recovery Run around Flushing ... 8.61 mi 01:17 08:58 pace

    Wasn't planning to go so far today on this cloudy and windy day but I ran into a good friend who I haven't seen in many months in the middle of my run so I decided to run another loop wit... read more

    • Melinda M.
      Melinda M.

      So nice to run into friends during runs! I run into friends, but no one who would join me in my run ;) Great mileage for a recovery run!

      almost 5 years ago Like1 person

  11. RUN
    good Last weekend run before Reston 13.43 mi 01:35 07:06 pace

    Well, this last run before the big dance next weekend went okay. It wasn't as easy as I thought it should be because there was a big headwind on the way back (on this out and back route) but ... read more

  12. RUN
    alright Windy and Dark Run 6.7 mi 00:49 07:16 pace

    General run after work. Didn't push but didn't run slow either.
    Pace got fast towards the end because it was so windy and I had a tough time gauging effort. It's fine, although I... read more

  13. RUN
    good Short tempo training after work 8.96 mi 01:03 07:00 pace

    Modified Daniels pre- race week tempo workout and ran out for a 2x15min T run with 3min recovery. Developed slight R knee tightness after workout but otherwise it went well.

    Weather - Temp 37F, H... read more

  14. RUN
    good Easy Sunday Afternoon Run 6.43 mi 00:47 07:17 pace

    We had a dip in the temps today to the 30s so it still felt like winter to me. My legs didn't feel too good at the start, still sore from yesterday's long run. I had trouble moving them... read more

    • Melinda M.
      Melinda M.

      Being patient isn't easy! Still an awesome run Lam!

      almost 5 years ago Like

    • Matt

      Nice easy miles. I'm with you, it's tough to be patient.

      almost 5 years ago Like

  15. RUN
    tired Unsuccessful MP Run = Mistake... 14.82 mi 01:45 07:06 pace

    Planned Workout: 15M with 12-13M at MP (~6:49 min/mi)

    Warmup - 1.42miles in 10:10 (7:11 min/mi)
    Marathon Pace Run
    Part I - 3.0M in 20:03 (6:41 min/mi)
    Part II - 3.0M in 20:51 (6:57min/mi); rest fo... read more

    • Bert

      Keep your chin up. It's the tough runs that make us stronger.

      almost 5 years ago Like1 person

    • Trailmike

      Sweet one.

      almost 5 years ago Like1 person

    • Matt

      Hang in there Lam. Better to have a bad training run and a great race than the other way around.

      almost 5 years ago Like

  16. RUN
    alright Easy Run on the Treadmill 5.7 mi 00:43 07:35 pace

    It was blistering cold outside so I was relegated to an easy run on the treadmill.

  17. RUN
    good 2x20min tempo workout 10.42 mi 01:11 06:47 pace

    Planned Workout: 10minE, 20minT, 10minE, 20minT, 10min E;
    Planned T pace: 6:26 min/m

    Actual Workout:
    E phase - 1.39 miles; 10:01; 7:11 min/mi
    T phase - 3.16 miles; 20:00; 6:20 min/mi
    E phase - 1... read more

  18. RUN
    good Easy recovery run after work 6.44 mi 00:49 07:35 pace

    Did some easy running in my park after work. My legs were a little sore from yesterday's progressive LSD run so I made sure to take this run as slow as possible. It's the first time I&#... read more

  19. RUN
    great Last Long Run before Reston M... 21.21 mi 02:37 07:23 pace

    My last LSD and it was the best least the best one I've had in the past two years. I'm still a bit astouded by how well this one went because the last two felt bad by the last 2... read more

  20. RUN
    alright Marathon Pace Practice Run 13.39 mi 01:32 06:53 pace

    Ran 10.5 miles at sub-marathon pace. Shooting for 6:48 avg pace, and ended up with 6:42 min/mi average pace for all 10.5 miles. Very encouraging run for me. Will try for more next weekend.