Miles:
4283 total / 640 in 2014
Goal:

Set good example for my offspring.Be an uplifting friend.Eat Bacon & Ice Cream and tip a Suds(or three)w/out regret.Read a few new books.Defy the aging process.

Steve Shep ran: Snuck out between mtg...

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  • 6 miles
  • 00:41 time
  • 07:23 pace
  • 720 calories
  •  
  •  
  • 967 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 3/5 Effort.
    effort 3/5
good Sunny, Breezy Tempo 5.56 mi 00:41 07:23 pace

Snuck out between mtgs for a decent shirtless tempo in the bright sunshine and breezes. Trying to begin FIRST training, but having a hard time w/the New Energy workouts too. Today was to be 2.5 mile tempo around 7:08-7:10. Did 1 mi W/U, then 7:09, 7:11, 6:54(for .5 mi), a 1.5 mi cooldown followed by .5 mi of strides 100-150M on, 40-50M off. Legs a bit heavy, but overall a pleasant run. Standard Warm up to begin and Cannonball to cool down. Run Strong Friends! http://connect.garmin.com/activity/175866379

  • Heather M.
    Heather M.

    Great looking run!

    over 2 years ago Like

  • Marie
    Marie

    Lovely run and love me some CANNONBALL! Favorite w/u/c/d routine ever!

    over 2 years ago Like1 person

  • Sang Y.
    Sang Y.

    Great tempo run! Are you sticking to the 3plus 2 plan?

    over 2 years ago Like1 person

  • Sarah G.
    Sarah G.

    Nice tempo, Steve! Sweet warm up and cool down :)

    over 2 years ago Like1 person

  • Danny W.
    Danny W.

    Great job Shep!

    over 2 years ago Like

  • Jenny B.
    Jenny B.

    Sounds amazing!

    over 2 years ago Like1 person

  • Steve Shep
    Steve Shep

    Thanks guys! It was a fun run...in that sadistic kind of "fun" way us runners love:) @Sang, yes, that's going to be my goal, but I may run light on the two XT days w/the kids I coach., and/or if my fastest kids want to do a workout w/me, do my speedwork those days...it'll require some juggling. Have you used this?

    over 2 years ago Like

  • Sang Y.
    Sang Y.

    No, I have read the book and considered it but never committed to it! I think it would be awesome for a half just not sure if the volume is enough to feel prepared for a full.

    over 2 years ago Like1 person

  • B0b
    B0b

    Good luck with the plan, Steve. I think it makes sense to give it a try in situations like ours. Looking forward to seeing how it works for you!

    over 2 years ago Like1 person

  • Tricia N.
    Tricia N.

    Nice run!!

    over 2 years ago Like

  • Mike
    Mike

    I think FIRST is a great plan and it really helped me build fitness, but I like running more than three days a week so I haven't tried it but once. Probably a good plan for you right now as long as you get that cross training in and don't over do the running with the kids. I think that will be your biggest challenge.

    over 2 years ago Like1 person

  • Les G.
    Les G.

    Nice one Shep. I just read about a guy that did the FIRST workouts and filled the other days with easy runs and PR'd big time. Good luck bro.

    over 2 years ago Like1 person

  • Les G.
    Les G.

    Hey!! I think I recongnize that route. I have one more Wed that I have to be at the Church early and then I'm cut loose for the summer.

    over 2 years ago Like1 person

  • Heather P.
    Heather P.

    Awesome quick run! Way to make use of a break between meetings.

    over 2 years ago Like1 person

  • Kate H.
    Kate H.

    I've heard a lot of good things about that plan. Are you planning a big race?

    over 2 years ago Like1 person

  • Steve Shep
    Steve Shep

    @Sang, agreed, prob too light miles for a full.I'm just looking to build back up & be able to log some quality 5-10ks & a half at summer's end.@Btb, yes sir. I'm thinking less pounding might be good for me, as has been the case for you. I may still convert to your Rowtastic plan yet though :) @Mike, me too, I hear ya, but 3-ish run days/wk is enough for me right now. I need to be patient. @Les, that might be similar to what happens for me.Wed runs will be nice again! @Kate, good to hear. Kinda: R&R 1/2!

    over 2 years ago Like

  • Steve Shep
    Steve Shep

    Most important though is being able to play w/my kids this summer w/out pain and run some of the fun runs w/them in the area, pain free. I was throttled big time last summer in my ability to be an active Dad and it sucked.

    over 2 years ago Like

  • Joseph M.
    Joseph M.

    your doing awesome steve and to think you had the knee operation. stay strong

    over 2 years ago Like

  • Brian A.

    Nice kickoff to the week, Shep.

    over 2 years ago Like

  • Charlie P.
    Charlie P.

    Great job on your first FIRST training Steve! I've always like the FIRST program!

    over 2 years ago Like

  • Candace A.
    Candace A.

    cannonballlll!!!!!!!!

    over 2 years ago Like1 person

  • Aaron E.
    Aaron E.

    Nice pace buddy!!

    over 2 years ago Like

  • David H.
    David H.

    Nice start!

    over 2 years ago Like

  • Greg S.
    Greg S.

    Nice tempo. The weather was beautiful today.

    over 2 years ago Like1 person

  • Jeremy G.
    Jeremy G.

    Great tempo! I used the FIRST plan for a half-marathon last fall and set an 11-minute PR, and then I modified a FIRST plan for Shamrock this year and I thought it worked well. I really like the FIRST workouts - always challenging without being impossible.

    over 2 years ago Like1 person

  • Richie A.
    Richie A.

    Sounds great to be able to have the option to run during work. No shower in our office so I'd likely be still sweating for the second half of the day to the chagrin of my coworkers. Get in where you can get in. Good luck with the training.

    over 2 years ago Like1 person

  • Ray J.

    FIRST made me run faster! Nice run today and good luck with the plan, Steve! You will enjoy it!

    over 2 years ago Like1 person

  • Christina W.
    Christina W.

    see how sly Shep is ... teaser, gotta read on to see this was a shirtless run!!! nice one!

    over 2 years ago Like2 people

  • Mel C.

    Nice run, Steve! I like First! I follow it loosely. Hope it works for you!

    over 2 years ago Like

  • Sara S.
    Sara S.

    You know what they say, Shep. Pictures or it didn't happen.

    over 2 years ago Like1 person

  • Jeremy F.
    Jeremy F.

    Nice shirtless run Shep!

    over 2 years ago Like1 person

  • Stu A.

    Working on that tan? Nice tempo Steve!

    over 2 years ago Like1 person