Miles:
9308 total / 1703 in 2014
Goal:

Just run and thank God for the ability !! 3:15 or better at Spinx marathon

Track and share your training!

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  • 5 miles
  • 00:40 time
  • 554 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great 5 mi 00:40 08:00 pace

    Monday recovery run . Have a blessed evening and happy running everyone !!!

  2. RUN
    great Art Loeb Trail 14 mi 02:31 10:47 pace

    Short on distance but we climbed to over a mile high altitude . Have a blessed day and happy running everyone !!!

  3. RUN
    great Swamp Rabbit Trail 13.13 mi 01:30 06:50 pace

    Stepped out the door this morning into soup-like conditions and thought " this is perfect " as my training partner Gary would say , lol .I ran a mile warm-up and cool-down for a total of ... read more

    • Paul S.
      Paul S.

      Sub 1:30 will do! Nicely done considering the conditions. Correct this wasn't supposed to be an 'A' race so you rocked it out in any case. Onward and upward!

      2 days ago Like2 people

    • Aaron E.
      Aaron E.

      Awesome results big B!! Was that a PR? This tells me 3:09 Mary!!

      2 days ago Like2 people

    • Jon D.
      Jon D.

      Awesome 1/2, Bill!! Things are clicking!!

      1 day ago Like1 person

  4. RUN
    The Rock Loop (Table Rock Glo... 5 mi

    Warm-up/cool-down with some 20 second strides at 10k pace to get loosened up for Saturday's simulation 1/2 . The 1st run in awhile where I wasn't feeling it after 3rd shift last night and... read more

  5. RUN
    great The Rock Loop (Table Rock Glo... 11 mi 01:30 08:10 pace

    Easy 11 miler this evening before work . These cooler temps sure are a welcome sight , come on fall/winter !!! Have a blessed evening and happy running everyone !!!!

  6. RUN
    great The Rock Loop (Table Rock Glo... 14 mi

    Easy 14 for long run on my step-back week . Have a blessed day and happy running everyone !!!

    • Paul S.
      Paul S.

      great mileage for a step back week…works perfectly with the half simulation coming up so as to give the legs a slight recovery!

      9 days ago Like1 person

    • Tim B.
      Tim B.

      Nice miles Bill!

      8 days ago Like

  7. RUN
    great The Rock Loop (Table Rock Glo... 10 mi 01:20 08:01 pace

    Got in an easy 10 mile pre-work run in the heat this evening . Have a blessed day and happy running

  8. RUN
    great Furman U. Track 16 mi 02:02 07:37 pace

    Feeling like I'm on cloud 9 after track session late this morning !!!! After having done all of my interval work on the roads , the track felt alot easier for same paces . 5 x 2,000 meters at ... read more

    • Paul S.
      Paul S.

      Nicely done on these...nice progressive run...looking sharp!

      12 days ago Like

  9. Excited about going to the track tommorrow !!!! I've been doing intervals on measured spots on the road I live on ....

  10. RUN
    great The Rock Loop (Table Rock Glo... 9 mi 01:14 08:15 pace

    Got in some middle distance easy miles this morning with a 9 miler . Have a blessed day and happy running everyone !!

  11. RUN
    The Rock Loop (Table Rock Glo... 7 mi

    Warm-up/cool-down and 10 x 30 second strides at 10k pace ( 6:40 ) with a minute recovery jog in between this morning before work . Looking forward to Thursday's workout !!!! I'm actually ... read more

  12. RUN
    The Rock Loop (Table Rock Glo... 1 mi

    cool-down after 20 miler to round off mileage ....

  13. RUN
    great Scenic and hilly Hwy. 11 20 mi 02:35 07:44 pace

    Got out a little later than I wanted to this morning but we ran out of coffee so I had to go pick some up . I ran a mile cool-down after the 20 to round off my weekly mileage . Have a blessed day a... read more

  14. RUN
    great The Rock Loop (Table Rock Glo... 9 mi

    Warm-up/cool-down and 8 Yasso's . 1st one was a little slow as I went by the 1/4 break at 1:40 so I picked it up to salvage a 3:12 but after that it felt so good outside , I was too fast on t... read more

    • Paul S.
      Paul S.

      This is truly a great sign! I guess we'll have to start these next time a few seconds faster!

      17 days ago Like1 person

  15. RUN
    great The Rock Loop (Table Rock Glo... 7 mi 01:00 08:34 pace

    Very easy and enjoyable run very early this morning before work . Have a blessed evening and happy running everyone !!

  16. RUN
    great The Rock Loop (Table Rock Glo... 10 mi 01:18 07:47 pace

    4 mile warm-up , 10 x 30 second strides at 10k pace with 1 minute recovery jog followed by a 5 mile cool-down . Absolutely beautiful outside today !!! Have a blessed day and happy running everyone !!!

  17. RUN
    great The Rock Loop (Table Rock Glo... 6 mi 00:51 08:30 pace

    Sharp contrast to yesterday's humidity and heat !! Beautiful overcast morning for a 6 mile recovery run !! Well Bart Yasso , Coach has some of your Yasso's on deck this week . I love doin... read more