Miles:
3485 total / 264 in 2014
Goal:

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

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  • 13 miles
  • 02:36 time
  • 2026 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Clinton lake trail 9.23 mi 02:00 13:00 pace

    First time there. Very nice trail.

  2. RUN
    good Track Workout SHS 4.12 mi 00:36 08:44 pace

    an 'easy' track day. 5 x 800. .92 wu
    800 @ 3:39
    800 @ 3:40
    800 @ 3:31
    800 @ 3:30
    800 @ 3:26
    .68 CD

    • Doug G.
      Doug G.

      Good solid speed workout Shane! You are improving with every workout!

      3 days ago Like

  3. RUN
    alright 6 with Bill-O 6.41 mi 01:01 09:30 pace

    'twas hot.

  4. RUN
    alright LMG 3 3 mi 00:31 10:20 pace

    11 Deer, 3 Raccoons, 1 Owl, 4 Geese, 10 Ducks, a pair of cardinals, and the sunrise...
    Still sore from the half, but a good way to get back in the swing.

  5. RUN
    good Lincoln Presidential Half Mar... 13.1 mi 01:44 07:58 pace

    It's a PR for me. Not quite what I was going for but considering my winter / spring training, I'll take it.

  6. RUN
    good Easy Threesy 3.6 mi 00:38 10:39 pace

    Takin' it easy. Setting up for half.

  7. RUN
    good Park 5.15 mi 00:47 09:10 pace

    tempo run. 3 miles @ 7:50. Seemed hard. We'll see come Sat morning what that means...

  8. RUN
    good Speedwork 4.63 mi 00:39 08:25 pace

    wu
    200@:45, 400@1:35, 600@2:22, 800@3:26
    200@:45, 400@1:38, 600@2:22, 800@3:16
    cd

  9. RUN
    good Long & Long 12 mi 02:05 10:24 pace

    Little chilly at first but nice enough overall. Just trying to be ready for that extra mile or so at the half in a couple weeks...

    • Doug G.
      Doug G.

      A great 12 mile run in prep for race day, great job!

      26 days ago Like

  10. RUN
    alright Track Speedwork 4.5 mi

    3x1 mile repeats
    .5 wu
    1 - 7:00
    2 - 7:05
    3 - 6:55
    400 recoveries .5 cd

  11. RUN
    tired Long run 10 mi

    afternoon long run after 2 gigs = tough slog! No energy at the end, just gutted it out...

    • Doug G.
      Doug G.

      heavy duty run, it is super tough to run on zero energy, good guts and fortitude.

      about 1 month ago Like1 person

  12. RUN
    5.25 mi

    First track workout of the year.
    .5 wu
    5x800 @ 3:30.
    .5 warm down
    Felt pretty ok. Will dial it up in the coming weeks.

  13. RUN
    3.55 mi 00:35 09:51 pace

    easy 3

  14. RUN
    alright Long on dupage river trail 10 mi 01:41 10:05 pace

    felt a little flat but great trail to run.

  15. RUN
    good LMG Morning Meditation 3 mi

    3 miles in the lovely LMG. Highlights - Raccoon with 2 babies grumbling at me from a hole in a tree about 15 feet high... The lake rumbling and groaning as new ice is added (very cool sound if you ... read more