Site:
http://www.linkedin.com/in/wiltonalston
Miles:
13789 total / 1830 in 2017
Goal:

...have fun (), 25th () and 26th () marathons; Hood-to-Coast Relay (); Ultramarathon (); & re-qualify for the Boston Marathon (). [✔]

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Entries

  1. RUN
    alright First 20-Miler of the Season,... 16.14 km 02:04 12:18 pace

    ...finished up, ran slowly, even walked some as well. Gear was on-point until about the last half-hour, when hands started getting cold. Feet never succumbed to the chill!

  2. RUN
    good First 20-Miler of the Season,... 15.85 km 01:38 09:58 pace

    ...divided the workout into 2 sections, so that I could return to the house in between the loops, change hats or gloves, or socks, get a little something to drink, warm up, etc. That worked well. S... read more

  3. RUN
    good A Big Ole Garnsey Double-Deck... 19.8 km 02:15 10:57 pace

    ...so nice I did it twice. Plan called for 12 miles, and I got the bright idea yesterday that I could just do the shorter Garnsey route--about 6.4 miles--twice to get the miles in, while enjoying t... read more

  4. RUN
    great Work - Garnsey Loop with Bike... 7 mi 01:05 09:17 pace

    Did the shorter Garnsey loop + a few 200 meter strides. Felt fantastic the whole way. Crushed Garnsey like never before. Alcohol fast ends tomorrow night, but the results seem pretty clear. I run b... read more

  5. RUN
    good Sunday Longish Run 23 km 02:21 09:50 pace

    ...just getting them in. Plan called for 18 miles, but after yesterday's unexpected damned-near 13, I just wasn't up for it. Figured getting in over 50 miles for the week was good enough,... read more

  6. RUN
    alright Jill's Run, 2017 20.84 km 01:55 08:54 pace

    ...this was a run, hosted by the Bagel Bunch, in honor of Jill Skivington Jackett, who was hit and killed by a car last Wednesday, during an early-morning run. To say this shocked and saddened us a... read more

  7. RUN
    good Work - Garnsey Extended via T... 9.59 mi 01:45 10:56 pace

    ...just a relaxing longish run.

  8. RUN
    good Sullys-Bittersweet-Kreag Keyh... 7.24 km 00:50 11:06 pace

    ...having tired of the same old out-and-back courses, I changed it up a little today. Discovered a great little neighborhood, and a couple new hills in my short little route.

  9. RUN
    good Work - Garnsey Extended via T... 9.59 mi 01:35 09:54 pace

    ...crushed Garnsey and relaxed the rest. Nice day for November!

  10. VELO
    alright Partial Trip to Red Cross... 12.91 km 00:45 10.7mph pace

    ...with the late start, couldn't make it to Red Cross in time for my donation! A trip and a platelet appointment wasted.

  11. VELO
    great Home to/from American Red Cross 14.45 mi 01:15 11.6mph pace

    ...had on some of my best gear and body was perfect. Feet got *super* cold though, due to that wind flowing over them as I pedaled. Need to work on that!

  12. RUN
    alright Sunday Shortie 8.05 km 00:40 07:59 pace

    ...rushing to to get a shortish recovery run in before biking to the Red Cross for monthly platelet donation. Took too long and got a very late start!

  13. RUN
    good Alston Home - Around the Jane... 8.4 mi 01:20 09:31 pace

    ...just getting in a Saturday sorta-long.

  14. RUN
    great Race with Grace 10K - 2017 10.01 km 00:45 07:18 pace

    ...went out at right around 7:05 or so and held on to hit approximately 7:21 overall. Felt about as good afterward as I have ever felt! Maybe that means I could have run faster during the race, but... read more

    • Mike K.
      Mike K.

      Sounds like you had a really wonderful 10K - speedy too! Nicely done and Happy Thanksgiving Wilt!

      17 days ago Like1 person

  15. RUN
    good Long Run Around Whiteville 25.76 km 02:26 09:05 pace

    ...needed to get in a 16-miler, so did my "typical" loop around Whiteville, near my home town in North Carolina, twice. Felt great. Perfect weather. Still psyched to have "discovered... read more

  16. RUN
    good Work - Sully Trail Loop 4.83 mi 00:47 09:43 pace

    ...recovery run.

  17. I approve this message: http://yelling-stop.blogspot.com/2017/11/the-seven-phases-of-heart-rate-training.html

    Tabstar and Ova60runa should identify!

    • Tabstar
      Tabstar

      Haha! Perfect!
      Unfortunately I just seem stuck in Stage 4. I have yet to ever get past, "Well, I'm too slow to go on group runs anymore, be anywhere near a PR, but hey, I am enjoying easy pace and don't get injured anymore so. ..sigh."

      26 days ago Like2 people

    • Show 9 more comments...
    • Ova60runa
      Ova60runa

      Maffetone teaches you to be kind to your body...but it initially takes a LOT of patience. 180-age, that's all you need to know.

      26 days ago Like1 person

    • John K.
      John K.

      I don't follow the laws of MAF, but I do agree so much with the general philosophy. Building a base doesn't just take 16 weeks, it takes years...

      25 days ago Like1 person

  18. RUN
    good Work - Garnsey Sorta-Long Route 8.36 mi 01:15 08:58 pace

    ...typical Tuesday sorta-long run.

  19. RUN
    great Syracuse Half-Marathon, 2017 21.22 km 01:41 07:38 pace

    ...another satisfying performance. Ran relaxed from the start, and generally, got stronger and stronger (or ran faster and faster) as the race went on. My last 3 miles were: 7:36; 7:35; 7:15. And ... read more

    • Tom G.
      Tom G.

      Nice narative on the course. I would add that many or most of the neighborhoods are frozen in time from someplace in the mid 20th century. Some seem to be holding on ..others not so much.

      28 days ago Like1 person

    • Andrew C.
      Andrew C. Nice Job
      Nice Job:

      Awesome pace for doing a 30k last weekend!

      27 days ago

  20. RUN
    good Work - Garnsey Extended via T... 9.59 mi 01:22 08:33 pace

    ...went out and tried to crush the uphills. Somewhat amazed with the pace, but maybe breaking through, finally.