Miles:
4319 total / 202 in 2015
Goal:

Long term goal, break 20 minutes in the 5k.

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  • 11 miles
  • 00:33 time
  • 1273 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Speeeeeed work 7.65 mi

    little warmup than
    15 minutes @ 7:30 p/mile pace
    15 minutes @ 7:31
    10 minutes @ 7:32
    cooldown.
    Building the 7:30 towards half distance...

  2. RUN
    good Lost Bridge - First run in th... 3.56 mi 00:33 09:24 pace

    First run in the Hokas. LOVE THEM!

  3. RUN
    good Interurban Long-Cold-Fun 13 mi 02:07 09:46 pace

    It was fun. I'm at sore today though!

  4. RUN
    good Lunch Park Loop 5.04 mi 00:47 09:15 pace

    Downright pleasant 5 miles with the guys today.

  5. RUN
    good Lunch Loop 4.63 mi

    Puttin' in work.

  6. RUN
    good Speed work - Park + 5k Course 6.78 mi 00:57 08:25 pace

    .66 warmup then
    4 x 10 minutes at tempo pace with 2 minute rests
    .5 cooldown

  7. RUN
    good Ramsey Road 4.38 mi 00:40 09:11 pace

    4 mile easy. It was freaking cold. My face went numb. I'm sick of this crap.

    • Doug G.
      Doug G.

      Good run, I could not even venture out, the cold was just intimidating, it is only good for ice fishing and killing bugs.

      7 days ago Like

  8. RUN
    good halfwits deep snow long run 13.01 mi

    the snow was crazy but memorable!

  9. RUN
    good Lunch Loop 4.17 mi 00:40 09:37 pace

    Chicken Lips

  10. RUN
    good Downtown Awesome 3.07 mi 00:28 09:12 pace

    Discovered a perk of running downtown... you don't have to run into the wind, you can run perpendicular to it and basically have no wind. Felt great and probably overdressed.

  11. RUN
    good Presidential 5k 6.47 mi

    1:31 warmup
    3 miles - 21:24. 7:15 pace.
    2:16 cooldown. I'll take it.

  12. RUN
    tired park 4 4.2 mi

    Park lunch loop

  13. RUN
    good halfwits long run 12 mi

    long run. cold. last mile was tough. outta fuel.

    • Doug G.
      Doug G.

      that wind was unreal, you did great and doing another mile!

      17 days ago Like

  14. RUN
    good Speedwork 6 mi

    1.5 wu
    3x1 mile repeats
    7:26, 7:17, 7:11
    1.5 cd

  15. RUN
    good Ramsey Road 3.2 mi 00:31 09:43 pace

    Chilly this morning. Shocking after 50+ yesterday!

  16. RUN
    good long run 11 mi

    finally felt almost normal. still a bit of a cough but this run felt good. back on the ladder!

  17. RUN
    alright Lunch Loop 5 mi

    Slight improvement, and I'll take it.

  18. RUN
    alright Park Loop 4.22 mi

    Well at least it's a run completed. Not 100% to normal (not even close) but this is progress so.... I'll take it.

  19. RUN
    blah sick recovery run 5 mi

    5 sad coughing dizzy phlegm spewing miles

    • Doug G.
      Doug G.

      Glad you got out because outdoor exercise is the best thing for a cold, I know that sounds harsh but it will make you get better faster.

      about 1 month ago Like