Miles:
248 total / 0 in 2018
Goal:

Contimue to improve endurance and pace. Want my next 5k time to be 30:00 or less - have the winter to get there yet!

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Tom logged 248 miles.

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

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Entries

  1. walk
    Just a note

    Hi all...I have not dropped off the face of the planet (if anyone cares..lol).
    Had bilateral hernia surgery 3 months ago and still having some issues. Feel it's too early to get back to runni... read more

  2. walk
    good Lunchtime again 1.3 mi 1.3 mi

    Just a great day to get out and take a break

  3. walk
    good 1.3 mi lunchtime 1.3 mi

    A little cool and windy but had to get out of the office for a bit

  4. RUN
    1.65 mi loop 1.65 mi 00:20 11:58 pace

    Was okay still just trying to get to a pace and actually run a full mile. Getting there. 1 mi time was 11:15 this time.

  5. RUN
    Lunchtime Walk on Thursday 1 mi 1 mi

    Today's lunch walk

  6. walk
    good Lunchtime Walk on Wednesday 1.5 mi

    Forgot to post last night

  7. RUN
    good 1.64 mi loop + .5 mi cooldown 1.64 mi 00:20 12:03 pace

    Just getting back to it..I fully intended to keep at it after the 5k 2 weeks ago but that didn't work out. First chance I've had to get back..another 5k in 3 weeks so I am after this one!

  8. walk
    good 1 mi work walk 1 mi

    Just around the office complex enjoying some sun today at lunch. Was planning on doing my run tonight but by time I got home I was starving and knew that wasn't going to work - hopefully tomo... read more

  9. RUN
    good REVISED - YAY - another one i... 3.1 mi 00:36 11:32 pace

    Just saw official results 35:47 chip time / 36:03 gun - I'm going with chip time - sub 36..yay! LOL
    Tom Nowak 5k - gorgeous day and lots of great people! Wanted 35:00 but will take the 36 ha... read more

  10. RUN
    good 2.45 + .5 mi cooldown (untimed) 2.45 mi 00:29 11:46 pace

    I'll take it...thought it was a lot worse - sure felt like it.
    Last run before Sunday's 5k - have to PR better than a 37:49 which was this race last year - my first ever.

  11. RUN
    good 2.5 mi extended loop 2.5 mi 00:30 11:50 pace

    Was ok - took longer walk breaks than desired but was a bit muggy..excuses excuses
    Overall not bad - want better

    • Lauren V.
      Lauren V.

      Great job, you got out there did your thing. You brought it today, nothing to be ashamed at. There are people who do not do anything but sit on their butts all day and you thousands of steps ahead of them:)

      almost 6 years ago Like2 people

    • Show 7 more comments...
    • Cindi P.
      Cindi P. Nice Job
      Nice Job:

      Great job! There's no shame in walk breaks. And the muggy weather is not an excuse - humidity has been shown to affect performance.

      almost 6 years ago

    • Deepa R.
      Deepa R. Great Performance
      Great Performance:

      NICE job out there! Ditto everything Lauren said and then some!

      almost 6 years ago

  12. RUN
    2 mi + 1/2 mi cooldown (untimed) 2 mi 00:23 11:33 pace

    All in all pretty good - need to stretch it further this coming week to get ready for next Sunday's 5k. Liking running in 57 degree weather with sun!

  13. walk
    good 1 mi walk with Harley 1 mi

    Just a little dog walk loosening up

  14. walk
    Lunchtime walk 1 mi

    Just a lunchtime walk at work earlier to take advantage of a nice day

  15. RUN
    good 1.64 mi loop + 1/2 mi cooldow... 1.64 mi 00:19 11:35 pace

    Finally! A little better!! yay! In order to try to increase my endurance I think I was trying to keep too slow of a pace with shorter strides and it was wearing me down. I took nice average stri... read more

    • Lisa K.
      Lisa K.

      great job Tom..I know what you are saying, my strides are short too..

      almost 6 years ago Like1 person

    • Alfred H.
      Alfred H.

      Solid run, Tom!

      almost 6 years ago Like1 person

    • Mischell Y.
      Mischell Y.

      So you're saying that you were really pumping your legs quickly to take smaller strides, as opposed to really pushing off? I think I know what you mean. I'm not sure I can imagine it feeling easier to lengthen your stride though, unless I am just not picturing it correctly. I'm still finding all this out by accident. :)

      almost 6 years ago Like

    • Dian T.
      Dian T.

      your natural run is best! :) quicker turnover should work but it doesn't for everyone!

      almost 6 years ago Like1 person

  16. RUN
    alright The "Legs 'o Lead 1.83 Miler" 1.83 mi 00:23 12:42 pace

    Getting worse than better... holy humidity and heat... and it's only 82 degrees

    • Lisa K.
      Lisa K.

      Tom, it just about killed us today too, don't beat yourself up!!! you still got it done

      almost 6 years ago Like1 person

    • Show 7 more comments...
    • Ria H.
      Ria H. Nice Job
      Nice Job:

      Great run, Tom! The humidity and heat may have slowed you down, but it just makes you stronger, my friend!

      almost 6 years ago

    • Mischell Y.
      Mischell Y. Nice Job
      Nice Job:

      That's a freaking awesome pace and good for you beating the heat!! Yuggg, I hate it when it gets muggy out, I can't imagine sloshing about when summer rolls around. :)

      almost 6 years ago

  17. RUN
    alright 1.83 new loop 1.83 mi 00:23 12:26 pace

    Nowhere where I want to be but have been so hit and miss with runs lately nobody to blame but me! :) Will get there..I hope. Very warm and humid today!!

  18. RUN
    alright 1.65 mi loop 1.65 mi 00:20 12:00 pace

    Best I could do today...have to get ready for next 5k only 3 weeks!

  19. Gotta love NE Ohio in April....

    ASHTABULA -TRUMBULL-MAHONING-ASHTABULA LAKESHORE-
    NORTHERN ERIE-SOUTHERN ERIE
    WINTER STORM WARNING IN EFFECT
    ...
    THE NATIONAL WEATHER SERVICE IN CLEVELAND HAS ISSU... read more

  20. RUN
    good Run For Your Life 5K 3.1 mi 00:38 12:20 pace

    38:14 I think - close to that anyway. Was OK - a little tough since I haven't been able to run past 2 weeks so I went into this one "cold". I'm fine with the time on this one ... read more