Miles:
2956 total / 301 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: Went out for what FIR...

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  • 6 miles
  • 00:46 time
  • 07:43 pace
  • 810 calories
  •  
  •  
  • 1118 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 4/5 Effort.
    effort 4/5
good Key Run #2 Mid Tempo 6.01 mi 00:46 07:43 pace

Went out for what FIRST calls a Mid-Tempo right after a sprinkle began, hoping it would continue. It didn't, only made it even MORE humid. Oh well. W/U and C/D of 1mi ea, w/tempo goal of 4 mi @ 7:27/mi, with 10-15 sec/mi additional allowed for 87F w/95% humidity. Actuals 8:01, 7:26, 7:32, 7:36, 7:29, 8:20. Absolutely spent now...that humidity tried to kill me, but VERY happy w/this overall. Of course now an hour later, after spraying down w/the hose with the kids, the temp is dropping like a brick...not all bad. Hot tub and patio R&R time :) Run Strong Friends!

10 months ago via Garmin

  • Lori H.
    Lori H.
    Lori H.

    Wow! You nailed it! Great job in this weather!

    10 months ago • Like

  • Lou Ann
    Lou Ann
    Lou Ann

    Looks like you were spot on! Enjoy the hot tub and fam

    10 months ago • Like

  • Marie
    Marie
    Marie

    So pretty! And yes, even sick in bed I'm tempted to run right now since its 72*!

    10 months ago • Like • 1 person

  • Jill F.
    Jill F.
    Jill F.

    Great job!

    10 months ago • Like

  • Carolyn H.
    Carolyn H.
    Carolyn H.

    Awesome job Steve. Enjoy the hot tub and relaxation.

    10 months ago • Like • 1 person

  • Danny W.
    Danny W.
    Danny W.

    Excellent job Shep!

    10 months ago • Like

  • Sarah G.
    Sarah G.
    Sarah G.

    Solid running tonight, Steve! Much cooler tonight here too-72 when I went out after work!

    10 months ago • Like • 1 person

  • Greg S.
    Greg S.
    Greg S.

    I think tempos are the toughest workout to do in the humidity. Nice job getting it done, looking really strong Steve, especially for all you have had to deal with.

    10 months ago • Like • 1 person

  • Andrew P.
    Andrew P. Nice Job
    Andrew P. Nice Job:

    Nice Job on the pace Steve!

    10 months ago

  • Jamie B.
    Jamie B.
    Jamie B.

    Great job Steve!

    10 months ago • Like

  • Terry F.
    Terry F.
    Terry F.

    Great run Steve! Just shake my head at the mid tempo 7:43 run! Awesome!

    10 months ago • Like • 1 person

  • Andrew A.
    Andrew A.
    Andrew A.

    You keep piling on the inspiration for me, Steve. Great tempo 6er.

    10 months ago • Like

  • Mike
    Mike
    Mike

    The run was good; that you were happy with it is even better. Strong work in the dense air, Steve.

    10 months ago • Like • 1 person

  • Les G.
    Les G.
    Les G.

    Great job Shep. Way to stick with the plan.

    10 months ago • Like • 1 person

  • Mel C.P
    Mel C.
    Mel C.

    Good execution! Looks like you killed the humidity!

    10 months ago • Like • 1 person

  • Michael N.
    Michael N.
    Michael N.

    that's great. my brother thinks that FIRST is the best program to improve performance

    10 months ago • Like

  • Steve Shep
    Steve Shep
    Steve Shep

    Thanks guys. @Michael, I'm finding that my legs feel great using this program, which is my primary objective coming off injury, but I'm slightly concerned that my aerobic capacity is being pushed the way more running would. I'll probably use it for two full training cycles...this one is for a half. The other might be too...not sure my knee wants to do any more fulls.

    10 months ago • Like