5106 total / 1209 in 2015

2015 goals - Run at least 1,500 miles, continue to improve my speed, attempt another BQ marathon and get more races on the track.

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  • 5 miles
  • 00:41 time
  • 532 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Urbandale Avenue out and back 5.01 mi 00:41 08:13 pace

    It's race week! FINALLY! Despite it being a bit windy, I thought it was a lovely evening for a run. Tonight's goal was just to run at a pace that felt easy and if anything felt forced t... read more

  2. RUN
    good Capital Striders 8.28 mi 01:07 08:03 pace

    Low 40s, sunny, not wind - PERFECTO! My legs were a little tired from last night's speedwork so I made sure to not run a pace that felt forced.

  3. RUN
    good 3x1 mile cruise intervals wit... 6 mi

    Temps in the mid 60s made for a fabulous workout. The goal for each mile was 6:40s. I ran 6:42, 6:39 (with a significant hill in the last quarter) and 6:44. As my coach was running with me and I... read more

  4. FIT
    good Anytime Fitness -Strength rou...

    I took it easy on weight and reps. I just wanted to keep the muscles firing.

  5. RUN
    good Alter G 5 mi 00:39 07:49 pace

    Nothing special here, just taking it easy and continuing to be patient.

  6. RUN
    good 2x1200, 2x800s, 4x30 sec stri... 7 mi

    My coach gave me the following goals tonight: Run the 1200s in the 6:40s, the 800s in the 6:30s and the strides at mile race pace. Here's where I ended up: 1200s- 6:41& 6:39; 800s- 6:20 ... read more

  7. RUN
    good Urbandale Avenue out and back 5.01 mi 00:41 08:12 pace

    Beautiful morning for a run!

  8. RUN
    alright Raccoon River Park 12.01 mi 01:38 08:11 pace

    It's always tough for me to do a hard speed workout out at night and turn around and run long in the morning so I didn't feel fabulous today but I got it done! I'm headed to Wiscons... read more

  9. RUN
    great Kenyan Run with my coach + WU... 7 mi

    I was excited when my coach said he would join me on the run tonight. He got to tell me all about how awesome his cross country did when they won the Griak XC invitational at the University of Minn... read more

  10. RUN
    great Urbandale Avenue out and back 6 mi 00:49 08:06 pace

    It finally really felt like fall today! The crispness and chill in the air added a spring to my step. I loved it!

  11. RUN
    good Treadmill 8 (+ 3x30 sec strid... 8 mi 01:06 08:12 pace

    I only had time for this run this morning as I have dinner plans with friends that I only see every few months. Because of the heavy downpour that had no signs of letting up and the gusty winds, I... read more

  12. RUN
    great Urbandale Avenue out and back 5 mi 00:40 08:03 pace

    What a beautiful morning! The moon was huge as I started out on my run. So cool!

  13. RUN
    great Raccoon River Park 11.01 mi 01:26 07:48 pace

    Wow! What a perfect running day! The weather was fantastic, the weather was fantastic and I felt fantastic! My coach wanted me to run 1 hour of this run at 7:40 pace and I managed to hit 7:35 pa... read more

  14. RUN
    good Neighborhood run 7 mi 00:57 08:05 pace

    I really believe adding these longer mid week runs have been key in my marathon training and have helped so much with my endurance. We shall see on October 18th. I can't believe the marathon... read more

  15. RUN
    alright Recovery Run 5 mi 00:44 08:43 pace

    I wish I could choose the "alright" and "good" faces for the how did you feel because it was a rough start due to being quite sore and stiff from last night's speedwork to ... read more

  16. RUN
    alright 5x1 Mile Cruise Intervals wit... 5 mi 00:35 06:59 pace

    The lightning had us in on the treadmill again. This is the second speed workout in a row with my coach where the weather had us inside. Let's just say I really had to try to "love"... read more