- Miles:
- 2959 total / 304 in 2013
- 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...
Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.
- 6 miles
- 00:41 time
- 07:23 pace
- 720 calories
- details
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
Great looking run!
about 1 year ago • Like
Lovely run and love me some CANNONBALL! Favorite w/u/c/d routine ever!
about 1 year ago • Like • 1 person
Great tempo run! Are you sticking to the 3plus 2 plan?
about 1 year ago • Like • 1 person
Nice tempo, Steve! Sweet warm up and cool down :)
about 1 year ago • Like • 1 person
Great job Shep!
about 1 year ago • Like
Sounds amazing!
about 1 year ago • Like • 1 person
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?
about 1 year ago • Like
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.
about 1 year ago • Like • 1 person
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!
about 1 year ago • Like • 1 person
Nice run!!
about 1 year ago • Like
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.
about 1 year ago • Like • 1 person
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.
about 1 year ago • Like • 1 person
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.
about 1 year ago • Like • 1 person
Awesome quick run! Way to make use of a break between meetings.
about 1 year ago • Like • 1 person
I've heard a lot of good things about that plan. Are you planning a big race?
about 1 year ago • Like • 1 person
@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!
about 1 year ago • Like
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.
about 1 year ago • Like
your doing awesome steve and to think you had the knee operation. stay strong
about 1 year ago • Like
Nice kickoff to the week, Shep.
about 1 year ago • Like
Great job on your first FIRST training Steve! I've always like the FIRST program!
about 1 year ago • Like
cannonballlll!!!!!!!!
about 1 year ago • Like • 1 person
Nice pace buddy!!
about 1 year ago • Like
Nice start!
about 1 year ago • Like
Nice tempo. The weather was beautiful today.
about 1 year ago • Like • 1 person
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.
about 1 year ago • Like • 1 person
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.
about 1 year ago • Like • 1 person
FIRST made me run faster! Nice run today and good luck with the plan, Steve! You will enjoy it!
about 1 year ago • Like • 1 person
see how sly Shep is ... teaser, gotta read on to see this was a shirtless run!!! nice one!
about 1 year ago • Like • 2 people
Nice run, Steve! I like First! I follow it loosely. Hope it works for you!
about 1 year ago • Like
You know what they say, Shep. Pictures or it didn't happen.
about 1 year ago • Like • 1 person
Nice shirtless run Shep!
about 1 year ago • Like • 1 person
Working on that tan? Nice tempo Steve!
about 1 year ago • Like • 1 person