Miles:
3309 total / 465 in 2013
Goal:

ERR 10k; Richmond Half; then potentially Seashore 50k, but only if the knees seem willing to carry me to a sub 5hr PR. That remains to be seen...

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  • 14 miles
  • 02:04 time
  • 1596 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. Andrew A.'s Photo Andrew
    RUN
    10k 6.2 mi 00:56 09:05 pace

    Easy 10k on the Turkey Trot course. Pretty humid for sure!

    4 days ago
  2. Andrew A.'s Photo Andrew
    RUN
    oh well 4.5 mi

    The morning didn't go as intended due to family busy-ness, so I couldn't get the 5k of hard work I wanted. I did get about 2.35 @ 708, sandwiched between easy w/c. Not only will I not be ... read more

    7 days ago
    • Christina W.
      Christina W.
      Christina W.

      run with me Andrew!!! I am just trying to break 50 :) and my knee continues to be wonky .... you doing the ERR?

      7 days ago • Like • 1 person

    • Show 2 more comments...
    • Steve Shep
      Steve Shep
      Steve Shep

      You are looking on track for your 45-ish goal man. I'll try to keep up! I'm not in 10k PR shape either, much less really 10K race shape even, but we'll be there and have fun anyhow, right?! :) I understand fully what you mean about the frustration thing regarding the watch.

      6 days ago • Like

    • Ally S.P
      Ally S.
      Ally S.

      Dont doubt yourself, youll be ahead of me, so its all good. 45 is doable !!!!

      6 days ago • Like

  3. Andrew A.'s Photo Andrew
    RUN
    hot n easy 6.26 mi 01:00 09:35 pace

    Easy hour at midday. Threw in 5x30 on/off toward the end.

    9 days ago
  4. Andrew A.'s Photo Andrew
    RUN
    6x1000 4.04 mi

    6x1000 w/ 90 sec active rest

    652, 649, 653, 648, 650, 641 (paces)

    Kept the paces for the 1000s well within my abilities to get the training effect without aggravating the quad too badly. Numbers ... read more

    11 days ago
  5. Andrew A.'s Photo Andrew
    RUN
    just runnin' 5.54 mi 00:51 09:15 pace

    Refreshing temps and low humidity. Frankly, I'd rather this week be a scorcher to help with acclimation for whatever nature throws at us at ERR. Still a nice way to kick off the week!

    12 days ago
  6. Andrew A.'s Photo Andrew
    RUN
    90 min 9.67 mi 01:30 09:18 pace

    Humid!

    14 days ago
  7. Andrew A.'s Photo Andrew
    RUN
    w/c 2 mi

    warm and cool

    16 days ago
  8. Andrew A.'s Photo Andrew
    RUN
    tempo 4 mi 00:29 07:13 pace

    Ran on the turkey trot course. Thought my right quad issues were cleared up (from the winter), but they have started acting up again. I'll get through the ERR and then go back to all easy for ... read more

    16 days ago
  9. Andrew A.'s Photo Andrew
    RUN
    5k 3.1 mi 00:26 08:19 pace

    Glad to fit this into a busy day of faculty development workshops. Felt better than yesterday.

    17 days ago
  10. Andrew A.'s Photo Andrew
    RUN
    10k 6.2 mi 00:50 08:07 pace

    Ran the first k just above 9 pace, then most of the run just above and below 8, closing final k at 729. I will not lie, this one was tough. If I didn't know to take the good with the bad, I&#x... read more

    18 days ago
  11. Andrew A.'s Photo Andrew
    FIT
    gym

    30 min easy bike w/ 5x30sec pickups, followed by 1.5 miles faster paced walking on the treadmill.

    19 days ago
  12. Andrew A.'s Photo Andrew
    RUN
    easy 4 4 mi 00:39 09:37 pace

    Really easy running around windy trashmore.

    22 days ago
  13. Andrew A.'s Photo Andrew
    RUN
    SF Bay 6k 3.74 mi

    Just 6k through the dark but active streets of San Fran at 3am before departing for the airport. It was a great trip, and I got to run through a great city x2! Major respect for the many people who... read more

    23 days ago
    • Larry H.
      Larry H.
      Larry H.

      Didn't realize you were out there. Sounds fun! I wasn't a runner when I went in 2000. So I'm looking forward to next time! Safe trip home.

      23 days ago • Like • 1 person

    • Show 2 more comments...
    • Jeremy G.
      Jeremy G.
      Jeremy G.

      Getting up at 3 to run before you catch your flight really shows some devotion. Hope your return trip went smoothly.

      22 days ago • Like

    • Greg S.
      Greg S.
      Greg S.

      Visiting San Fran again in July and have a colleague who wants me to show him the run over the Golden Gate and back. Hope he's up for a hearty 15+ miles. Nice job getting it done on the road.

      19 days ago • Like • 1 person

  14. Andrew A.'s Photo Andrew
    RUN
    SF Bay 8k 5 mi 00:41 08:17 pace

    In San Fran presenting at an academic conference. My one and only chance for a run was at 330am, but that wasn't bad considering it's 3 hours behind VB time. Nice little Higdon-esque temp... read more

    24 days ago
  15. Andrew A.'s Photo Andrew
    RUN
    17k on a Sunday 10.57 mi 01:31 08:34 pace

    Forgot my watch was still set to kilometers, so that's what I went with. Went progressive from 9 to 813 min paces. Wish I could have gone longer and joined Les G., but such is life on the home... read more

    27 days ago
    • Les G.
      Les G.
      Les G.

      Nice one Andrew. It's all good. Hope the little one is feeling better. We'll get our run on soon.

      27 days ago • Like • 1 person

    • Show 2 more comments...
    • Marie
      Marie
      Marie

      Funny you should mention a 17k. We drove by the Marine Corps base on the way up/back to DC and I told Bill that I want to do the 17.75k up there next year! So I had 17k on my mind! Way to get it done!

      26 days ago • Like • 1 person

    • Jeremy G.
      Jeremy G.
      Jeremy G.

      Nice km's this weekend! Even though you might have wanted more, this was still a solid run at a great pace. Hope your kid is feeling better.

      25 days ago • Like

  16. Andrew A.'s Photo Andrew
    RUN
    tempo 5.75 mi

    1600 w
    6k @ 713 avg (719, 712, 713, 716, 711, 709 paces)
    1600 c

    Same avg as last week except I added another kilometer. I was extra careful again not to race this, although I'm still sure I p... read more

    29 days ago
  17. Andrew A.'s Photo Andrew
    RUN
    easy 30 3.45 mi 00:30 08:41 pace

    30 minutes in the easy HR zone. Really pleased that the pace was quicker in the easy zone today than it has been. I almost didn't run due to feeling sluggish. Clearly it was all mental!

    30 days ago
    • Danny W.
      Danny W.
      Danny W.

      The mental struggle is worse that the physical! Nice HR work!

      30 days ago • Like

    • Les G.
      Les G.
      Les G.

      Nice one Andrew. Sounds like the fitness level went up a little. That's good news.

      29 days ago • Like

    • Marie
      Marie
      Marie

      I almost think that ALL of running is mental!

      29 days ago • Like