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Tim logged 286 miles.

Last workout almost 5 years ago. Help get them back on track!

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Entries

  1. RUN
    alright Webster/Kirkwood/Ladue Loop 18 mi 02:19 07:44 pace

    Despite setting a record on this loop, the final three felt much tougher than they should have. Still adjusting to the new shoes. ...might be time to find a running group.

  2. RUN
    Y treadmill 6 mi 00:45 07:25 pace

    Middle three at Short-tempo pace. Lingering ice forced this inside.

  3. RUN
    Y treadmill 5 mi 00:40 07:59 pace

    More treadmill time after the latest winter blast.

  4. RUN
    alright Adams/Des Peres/Old Warson Loop 18 mi 02:22 07:54 pace

    Mis-calculated the detour to avoid mid-day traffic and added a full mile to the 17 planned.

  5. RUN
    good Litzinger/Lindbergh out & back 10 mi 01:12 07:14 pace

    Jumped into a very nice easy rhythm on what was my last MP workout before pensacola. Glad I went mid-day to get some heat as it's going to be much warmer next week.

  6. RUN
    Berry Loop 6 mi 00:43 07:11 pace

    Felt nice and picked up pace on each mile of tempo. Targeted 6:51 on middle 3 m, ended up with 6:50, 6:39, 6:30. Life in the legs as the taper is on full effect.

  7. RUN
    Track Day 9.7 km 50:58

    5x1000 (target 3:48): 3:44, 3:42, 3:43, 3:37, 3:44. Felt tired but made it through without much additional effort

  8. RUN
    Litzsinger/Ladue + Tilles Loop 13 mi 01:38 07:30 pace

    Felt pretty good on this first taper run. Right foot started squawking around mile 7, need to loosen the laces a bit.

  9. RUN
    Treadmill - Philly 7 mi 00:53 07:36 pace

    Haven't been on a treadmill in a long time. Did 1m w/u, 5@MT (7:04) and 1m c/d. Felt quite good despite the boredom of being indoors. Surprised how easy it was to hold MT pace.

  10. RUN
    Meramec Adventure Camp 4.15 mi 00:39 09:24 pace

    Group run with work folks on the retreat. Very nice conversational run before a day of meetings and fun!

  11. RUN
    Track Day 6.8 mi 00:52 07:38 pace

    Track day on a cold/cool morning after a tough night with the little guy. 8X800 (target 3:01) - 3:02, 3:02, 3:01, 3:00, 3:02, 3:01, 2:59, 2:59

  12. RUN
    The 20-miler 20 mi 02:30 07:29 pace

    Best 20-miler of the season. Beautiful morning and was able to pick-up the pace from 16 on. Really hope race day can feel like this!

  13. RUN
    Clayton & Forsyth Loop 10 mi 01:16 07:33 pace

    Catching up on old runs. This one felt great with 1m w/u, 8@MP, 1m c/d

  14. RUN
    Track Day 6.8 mi 01:00 08:49 pace

    Rainy track day and things were tight after Sunday's race. 10X400 (target 1:28): 1:29, 1:28, 1:25, 1:27, 1:24, 1:27, 1:25, 1:28, 1:29, 1:27. Only three more track workouts before the big day!

  15. RUN
    Go! STL Halloween Half Marathon 13.1 mi 01:30 06:53 pace

    It was a PR kind of day! Rode with the 1:35 pace group until 8, then steadily pulled away. What a great course with some fun rolling hills at the end. Used it as a test for Pensacola - tried GU R... read more

  16. RUN
    Clayton & Forsyth Loop 10 mi 01:13 07:19 pace

    This was supposed to be a MP (7:35) run, turned into a LT run. Must admit, I stopped trying to hold back around mile 4. What a great morning!

  17. FIT
    Tone Fitness 00:30

    Yet another great class from Jacque. Some good glute exercises.

  18. RUN
    Track Workout 5.4 mi 00:45 08:19 pace

    Felt great and took out my weekend long-run frustration on the track. 1m w/u, 3X1600 (6:18) w/ 400 RI: 6:05, 6:01, 5:52, 1 m c/d.

  19. RUN
    blah Big Loop 22 mi 02:58 08:04 pace

    Very warm and humid day - unusual for this time of year. Never really settled into the 7:40 target pace and faded in the final 6 miles. Definitely a humbling run leading up to the race 5 weeks aw... read more

    • John T.
      John T.

      It definitely ok to blame it on that stuff. When you line up for the race you will be nice an rested and will have better nutrition and hydration. Great job

      over 5 years ago Like

    • Tim M.
      Tim M.

      Thanks John. I still feel like I'm hunting for the right nutrition and hydration. Surprisingly I craved plain water this run (no nuun) and for the first time didn't get the same boost from my gels and chews. Any tips?

      over 5 years ago Like

    • John T.
      John T.

      Yes. Don't change what you are doing this close to the race. You have to trust the gels will work for you. I generally drink Nuun before the race and just water during the race. Also plenty of water all week before

      over 5 years ago Like

  20. RUN
    Sappington Loop 7 mi 00:54 07:39 pace

    Tight and tired after tuesday's cross training class. Still hit my 5 @ MP (7:38) with all ranging from 7:22-7:30. In a way, thankful it was a warm morning - I don't want to lose the hea... read more