13253 total / 846 in 2017

To continue to enjoy the run (and lower that marathon time bit by bit)

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  • 14 miles
  • 01:53 time
  • 1465 calories
  • 2 workouts
  • This Week time period


  1. RUN
    great Track tempo run 8 mi 01:03 07:55 pace

    Super tired this morning, but I always feel better after the track runs, so that helped get me going. 1 mile warm-up, 6 miles around tempo pace, 1 mile cool down. Cooler but humid this morning.

  2. RUN
    great Neighborhood 6 mi 00:49 08:12 pace

    A little rainy and windy this morning-- I almost talked myself into pushing this one back until tomorrow. Glad I got it in-- did a few hills and flat portions. Pretty easy effort for the first 5 ... read more

  3. RUN
    great Palouse Trail 20 mi 02:52 08:36 pace

    Felt good the whole time-- kept the miles easy, except for picking up to around 7:55-8:00 pace in miles 13-16. Miles that were slightly uphill were into the (cool) wind, miles that were downhill ... read more

  4. RUN
    great Friday hill work 6 mi 00:51 08:31 pace

    Some hill repeats in the neighborhood, including a few trips up my "favorite" hill. Didn't feel nearly as awful as I expected, especially following yesterday's longer track eff... read more

  5. RUN
    great Middle School Track 12.5 mi 01:44 08:18 pace

    Got started dark and early for this one. 1 mile warm-up, 2 x 5 miles steady at 7:30-7:45 pace with 10 minutes of rest in between, 1 mile cool down. The hardest part of this run was getting up ear... read more

  6. RUN
    great Neighborhood and surroundings 9 mi 01:15 08:21 pace

    Steady, easy effort for 8 miles and finished up with some strides. Worked in a few longer, gradual inclines today. Got to watch the sun come up over the town and a bit cooler today.

  7. RUN
    good Palouse Trail 16 mi 02:20 08:46 pace

    Running on virtually no sleep, as the WSU football game went to 3 overtimes, and we stayed for all of 'em. Kept the pace easy and fairly steady with a few pick ups every once-in-a-while. The... read more

  8. RUN
    good Neighborhood slightly smoky 7 mi 01:02 08:54 pace

    Air quality a little better this morning by still not great. Kept the effort nice and easy although some hills especially in the first few miles made it feel not quite so easy. Feeling a little bla... read more

    • Mike K
      Mike K

      Nice miles! Doesn't sound like the best conditions though.

      12 days ago Like

  9. RUN
    great Short with a few hills 3 mi 00:24 08:00 pace

    Kept this one short again with the poor air quality. Felt great the whole time with a few short hills mixed in. Hopefully, things will clear up for the weekend so that I can get in a quality long... read more

  10. RUN
    great Short, smoky run 3 mi 00:24 08:05 pace

    Cut this one way short due to the very smoky air. 1 mile easy, 2 miles at tempo. Feel pretty good about how it felt, although I won't quite hit my target mileage for the week

  11. RUN
    good Treadmill intervals 7.51 mi 01:00 08:03 pace

    Air quality in the "hazardous" range forced this one to the treadmill. 1 mile warm-up, 5 x 1 mile moderately hard, w/ 90 second rest intervals and 1 mile
    cool down. Keeping up with the in... read more

  12. RUN
    great Palouse Trail 20 mi 02:51 08:33 pace

    A couple of out and backs to Moscow, ID and then an out and back to Pullman. Kept the effort pretty conservative for the first half, then opened it up for 5 miles and then dialed it back just a bi... read more

  13. RUN
    great Track tempo intervals 8.25 mi 01:07 08:03 pace

    Pretty tired this morning, but the run felt fine. 1 mile warm-up, 2 x 3 miles moderate, 3 min. rest in between, 1 mile cool down. The 2nd interval felt a lot better than the first, but it was good... read more

  14. RUN
    good Neighborhood hills 6 mi 00:51 08:34 pace

    Hill repeats in the neighborhood-- moderately tough route. I didn't really press the effort, just focused on the hills and my form. Plantar fasciitis acting up a little, especially toward th... read more

  15. RUN
    great Track intervals 7.5 mi 00:58 07:42 pace

    Got started before the sun came up and felt a lot better than I thought I would. 1 mile warm-up, 8 x 1K, with 30 seconds rest, 1 mile cool down. The short rest period was a little tricky, but all... read more

  16. RUN
    great Neighborhood loop 6 mi 00:51 08:25 pace

    Fun route with minimal hills. Cut this one a little short b/c of the smoky air quality, but it felt good the whole time.

  17. RUN
    good Palouse Trail and Downtown 10 mi 01:27 08:43 pace

    Easy 10 to finish off a step-back week. Did a few pick-ups here and there but mostly steady around 8:45 pace. A little tired from yesterday's track workout. Tough week ahead just in time fo... read more

  18. RUN
    great Progressive run 9 mi 01:11 07:50 pace

    1 mile warm-up, 7 mile cut-down, 1 mile cool down. Had kinda been dreading this run all week, but it felt really good. The track workouts have been going better than I thought they would-- probab... read more

  19. RUN
    great Neighborhood hills 6 mi 00:53 08:54 pace

    Not the toughest hill route but not the easiest, either. Kept the effort manageable-- felt great on the downhills and flats, definitely felt like the uphills were work. Cool breeze but a little h... read more

  20. RUN
    great Neighborhood 6 mi 00:52 08:42 pace

    4 miles very easy, 1 pretty hard mile, then some strides. A few hills in the first couple of miles. Felt better after that. Focused on form. Seemed a little warm today even though the temp wasn... read more