12718 total / 311 in 2017

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

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  • 14 miles
  • 01:55 time
  • 1490 calories
  • 3 workouts
  • This Week time period


  1. RUN
    great Neighborhood and downtown 4.58 mi 00:36 07:55 pace

    Took a while to feel "normal" on this one. Rolling hills at the beginning, flat 2nd mile, then uphill for a mile, downhill for a mile. Good to close fast.

  2. RUN
    great Neighborhood-- moderate inter... 5.2 mi 00:41 07:53 pace

    5 minute warm-up including a climb up my favorite hill (barely remember that now) and then moderate intervals 3 minutes on, 3 minutes off. Felt really good, but I was feeling a little tired toward... read more

  3. RUN
    good Neighborhood hill repeats 4.61 mi 00:37 08:06 pace

    5 minute warm-up on flat terrain followed by hill repeats on mostly short, not too steep, hills. Legs were on fire by the end of this one, but it still felt good overall. I'd call the effort ... read more

  4. RUN
    great Palouse Trail intervals 4.19 mi 00:32 07:32 pace

    Warm-up, then 6 x .25 miles at average of 5:42 pace with rest intervals. Pushed the intervals a little harder today and took the rest intervals a little easier. Felt good but want to get better.

  5. RUN
    great Walk/run with the dog 2.01 mi 00:30 14:59 pace

    I've wanted to work toward some runs with the dog, and now that's a year old, I felt like today was as good as any. We mostly walked but had a couple of good run segments- 1 fairly easy a... read more

    • Angie J.
      Angie J.

      I love running with my dog. Hope yours works out well for you too. It makes them so happy to get out there and run

      6 days ago Like

  6. RUN
    great Neighborhood mixed pace 3.61 mi 00:30 08:12 pace

    5 minute hilly warm-up, with 1 mile moderate, 1 mile very easy, 1 mile hard-ish. Each pace felt good and appropriate for the effort. Pleasant morning-- sunny, calm wind.

  7. RUN
    good Neighborhood with moderate in... 4.5 mi 00:35 07:46 pace

    5 minute warm up followed by 3 minutes on/3 minutes off x 5. Warm up felt horrible for some reason, but the rest of the run felt great. Focused on effort and didn't watch the pace. On and off ... read more

  8. RUN
    great Neighborhood hills 3.58 mi 00:31 08:40 pace

    Short warm-up and then several hill repeats near my house. A couple of trips up my favorite hill and several short trail hills. Kind of tough, but I didn't press the effort. Cool and sunny ... read more

  9. RUN
    great Saturday intervals 4.29 mi 00:32 07:24 pace

    Headed to the track for a few intervals-- 5 minute warm-up with 6 x .25 mile intervals with 3:00 rest in between. I did not check pace until after, and average interval pace was about 5:52/mile (1... read more

  10. RUN
    great Neighborhood with some rain 3 mi 00:23 07:32 pace

    Couple of miles around 8:10 pace and last mile at 6:19. Of course, last mile was mostly downhill and mostly with the wind. A little rainy, but it was fun.

  11. RUN
    great On/off intervals 4.51 mi 00:35 07:46 pace

    5 minute warm up followed by alternating intervals at around tempo pace and then easy for 30 minutes. Felt good- hard-ish. A little warmer (for the PNW).

  12. RUN
    great Neighborhood with some hills 3.59 mi 00:30 08:14 pace

    Nice, easy warm-up and then some hill work in the neighborhood. Not the toughest route for sure, but I felt it. Sunny and cool.

  13. RUN
    great Short steady run 3 mi 00:24 08:08 pace

    Early morning run on a pretty flat route. Nothing special- pretty steady pace.

  14. RUN
    great Short evening run 3 mi 00:23 07:41 pace

    A little slow to get into this one, but it felt good toward the end. Opened up the pace in the last mile. Humid but comfortable temp.

  15. RUN
    great Neighborhood easy, steady 5 mi 00:43 08:40 pace

    Easy run in the neighborhood on a nice route. Kept the pace steady, felt great. A little cool out and sun was totally up by 6:00am.

  16. RUN
    great Neighborhood with some hill work 3 mi 00:24 07:58 pace

    One run up my favorite hill followed by several shorter hill repeats, mostly on a dirt trail. Kind of cold out, but I felt warmer after.

  17. RUN
    great Neighborhood with wind 4 mi 00:33 08:11 pace

    Pretty tough route in the neighborhood with a few hills and stiff wind. But it felt good even with a slight hangover.

  18. RUN
    great Neighborhood stroll 5 mi 00:42 08:25 pace

    The runs have felt good this week. Just a 5-miler in the neighborhood without too many hills. Very windy. Kept the effort pretty easy.

  19. RUN
    great Neighborhood- tough, fun route 3.83 mi 00:31 08:05 pace

    Kept the pace loose and manageable with some uphills and downhills mixed in. There was a stiff head wind which seemed to coincide with uphills :/ But I enjoyed this one.

  20. RUN
    great Neighborhood hills 3 mi 00:24 07:49 pace

    Probably the best one of these has felt in a while. Not the hardest route but a few good climbs. Cool morning with a little wind.