Miles:
8085 total / 2054 in 2014
Goal:

2014: the year of strength training. Gotta slay this dragon once and for all. No more injuries!

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  • 35 miles
  • 04:13 time
  • 2632 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Montgomery 10.01 mi 01:40 09:56 pace

    Fantastic run, although i had some resistance getting out there. 50, damp and rainy just didn't quite feel like it. By mile 5 i was feeling great, ended with a strong finish. Still loving the ... read more

  2. RUN
    great river run 6 mi 01:00 09:59 pace

    Bought a pair of Mike's magic shoes (Hoka cliftons) at the running festival last weekend. Pretty sweet ride!! Didn't push just let myself run. Seems to be my main mode right now, just enj... read more

  3. VELO
    great APL 18.49 mi 01:33 11.9mph pace

    Love this morning riding thing! A bit colder today, but i dressed for it so it was invigorating!

  4. VELO
    great home to Lake Elkhorn and back 26.34 mi 02:17 11.5mph pace

    Sure do love starting the day like this! A bit chilly and windy, but the new wind pants worked great! Legs a bit tired, but thoroughly enjoyed this!

  5. RUN
    great Baltimore half marathon 13.36 mi 02:06 09:26 pace

    Beautiful day, managed to avoid overdressing. I forgot how hilly this course is. I started nice and slow and basically did a progressive run. I held back until we got to mile 10, then i let 'e... read more

  6. RUN
    Baltimore half warm up 2 mi

    Wanted to get in 15 today so i jogged along the course for a mile then headed back to the start. So fun to see all the marathoners going and soak in the pre-race excitement

  7. RUN
    great Montrose hill 4.79 mi 00:48 10:05 pace

    Fantastic run! Gotta say those 20 mile runs sure make the 5ers awfully short and sweet. Legs are feeling so great! Just wanted to go! Late in the season, but feeling good!

  8. FIT
    good stat bike 12 mi 01:00 05:00 pace

    Distance is a total guess, that part of the bike no longer works. But i can reliably get 12 miles in an hour, so it's reasonable. Boring, but better than nothing.

  9. RUN
    great beach drive 10 mi 01:44 10:24 pace

    Surprised at how warm it was. I was still in MI mindset and brought too warm clothes to work. Felt pretty stupid running in long sleeves as i passed everyone in singlets. Legs felt pretty good though.

  10. RUN
    great Williamston school loop 5.76 mi 01:01 10:30 pace

    Beautiful fall morning. I had forgotten how beautiful MI can be in the fall. Slightly overdressed as the sun made it feel a lot warmer than 40. Didn't worry about time just enjoyed the run!

  11. FIT
    great core plus 02:00

    Miss my bike for these recovery days. Decided to work in the yard instead of going for a walk. Cleaning brush debris and moving rocks to shore up the drive by the stream. Plus my usual core work, s... read more

  12. RUN
    good Williamston 20 20 mi 03:39 10:56 pace

    Second 20 in the books. Shew! Don't think this was any easier than the first 20 a couple of weeks ago. Did OK until about mile 17, then i started to drag! Tried the compression knee socks, so ... read more

  13. RUN
    good williamston 10 10 mi 01:44 10:23 pace

    Got an early start, at least it felt early as it was still an hour before sun up. Took it nice and easy meandering throughout town. I did do a few striders at the and, but they didn't have muc... read more

  14. RUN
    great williamston 5.36 mi 00:55 10:19 pace

    Lovely morning run. A bit damp from the rain, so a bit humid, but fairly cool. Overdressed, but quickly took the sleeves off my jacket and was fine. Picked up the pace in the last mile sand enjoyed... read more

    • Kurt K.
      Kurt K.

      Nice run this morning!!

      17 days ago Like1 person

    • Show 12 more comments...
    • Ju Y.
      Ju Y.

      You can start speed work by something simple like 4-8 strides at the end of your easy run. Then maybe start to do a mile at faster pace (like marathon pace) for 1-2 miles with 1 mile easy run (maybe 2 -3 sets of those), then you can start pick up faster pace like lactate threshold pace, 10K, 5K pace. Just make sure you warm up before any speedwork. Start slowly because when you add speed, it's easier to get injury.

      16 days ago Like1 person

    • Laura
      Laura

      Ahh speed-work is fun. You'll love it. Start with some easy 3 x 400s with recovery intervals and build up to 800s. Raining over here too... Nice miles carol :))

      15 days ago Like1 person

  15. walk
    great lake Lansing 4.5 mi

    A bit of recon for a possible 20 miler later this week. It wasn't quite what I was expecting. I was hoping for a path a little closer to the water. But the houses felt a bit like summer cottag... read more

  16. RUN
    great warm up/cool down 2 mi

    Got in a couple pre-race to make my 15 today

  17. RUN
    great frankenmuth half 13.17 mi 02:04 09:24 pace

    A lot chillier than I expected. Left my warmup pants on and jacket. Not sorry I did, the wind picked up and it grew colder as the race progressed. Was running easy and was surprised to see it was a... read more

  18. VELO
    great APL +maple lawn 22.59 mi 01:54 11.9mph pace

    Another beautiful morning ride! Picked up a little wind in the second half, and I was trying to go easy. Long drive to MI, don't want the legs to get stiff.

    Happy Friday all!

  19. RUN
    great 3.59 mi 00:37 10:12 pace

    Last run before the 13 bridges half in Frankenmuth MI. Practiced all the good hip form stuff I've been reading. Stand tall, pelvic girdle straight, and engage the glutes. First run in the Asic... read more

  20. VELO
    great APL+ maple lawn 22.61 mi 01:50 12.3mph pace

    Another beautiful morning ride! Went a few extra miles for Scott a DMer struck down while riding. It can be scary out there. I'm reminded not to take life for granted