14464 total / 953 in 2018

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

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  1. RUN
    good Neighborhood and surroundings 5 mi 00:41 08:14 pace

    Took a while to get in a groove on this run, but that probably had to do with a chilly and hilly first couple of miles. Felt good in the last 2 miles, which were generally flat with a nice downhill... read more

  2. RUN
    great Cold and short 3 mi

    No watch stroll in the neighborhood. Temp in the low 20s, eyelashes frozen by the end of the run. Great start to the day.

  3. RUN
    great Short neighborhood run 3 mi 00:25 08:20 pace

    A couple of easy miles with a pick up in the last mile. Felt good the whole time. Temp around 30 degrees.

  4. RUN
    great Neighborhood hills 3 mi 00:25 08:12 pace

    Not the easiest route, not the worst. Felt pretty strong on the hills today with a progressive pace and effort. Chilly morning.

  5. RUN
    great Neighborhood 3 mi 00:25 08:12 pace

    Some easy miles and a few hills with a bit of a pick up at the end. Nice and cool this morning.

  6. RUN
    great Neighborhood with lots of wind 4 mi 00:34 08:25 pace

    Nice and easy, especially for the first 3 miles with a bit of a pick up in the last mile. Note to self: if it's already windy, and you run on street called Windy Point, it's gonna be rough.

  7. RUN
    great Easy in the neighborhood 5 mi 00:42 08:26 pace

    Nice and easy, mostly on flat streets with a couple of hills. Cool and windy. Good to get in a few head-clearing miles.

  8. RUN
    great Progressive 3 on the treadmill 3 mi 00:24 08:07 pace

    High winds and rain this morning = treadmill. Started off really easy and picked it up from there. Felt good, but I still don't/won't like the treadmill.

  9. RUN
    great Short run in the neighborhood 3 mi 00:25 08:25 pace

    Short easy run. Some hills but nothing awful. Feeling good 2 weeks after marathon and enjoying a little time without hard training. Cool and drizzly.

  10. RUN
    great Neighborhood with the dog 3.5 mi 00:30 08:38 pace

    Nice, easy run with the dog on a route I don't take very often. A few short hills mixed in. Good times. Sunny and a little humid.

  11. RUN
    great Short, easy run 3.5 mi 00:29 08:10 pace

    Still in recovery phase post-marathon and have been focusing mostly on cross-training (bike, weights) and rest. This run felt really good from the start, including over a few uphills. Cool temp he... read more

  12. RUN
    great Recovery run 3.5 mi 00:30 08:39 pace

    4 days out from marathon, and I feel really good-- just a little residual fatigue, but that's also probably from a quick mid-week trip. I had done a couple of easy spins on the bike earlier i... read more

  13. RUN
    great Spokane Marathon 26.2 mi 03:26 07:52 pace

    2nd time running this marathon (ran it last year), and I think that helped with knowing what to anticipate-- when to push, when to easy up. The course is really hilly but very scenic in places. It ... read more

    • Ellen
      Ellen Great Performance
      Great Performance:

      Right on! Congrats!

      29 days ago

    • Kerri

      Congrats on another 26.2 and a PR!! Great job!

      29 days ago Like1 person

    • Matt
      Matt Great Performance
      Great Performance:

      Way to get the PR Chris!

      29 days ago

    • Mike K
      Mike K

      Great job! Congrats on the PR

      29 days ago Like1 person

  14. RUN
    great Pre-marathon shake-out 1.25 mi 00:10:54 08:43 pace

    Just an easy shake-out with the dog on the day before marathon. Cool morning, uneventful run (which is good).

  15. RUN
    great Neighborhood Easy 4 mi 00:34 08:26 pace

    Nice and easy on a pretty easy route with only a couple of hills. Felt as good as I have in weeks, which is good timing. Temp in the upper 20s this morning.

  16. RUN
    great Neighborhood 5 mi 00:42 08:26 pace

    Nice route in the neighborhood with a couple of rolling hills. Kept the pace very easy for 4 miles and picked up the pace in the last one. A little more tightness in calves and Achilles than I wou... read more

  17. RUN
    great Track work 6 mi 00:46 07:36 pace

    Dark and early on the track. 1 mile warm-up, 6 x 3 minutes at tempo, 2 min rest intervals, 1 mile cool down. Felt in control the whole time, although with some tightness toward the very end. Cool... read more

  18. RUN
    great Neighborhood tempo miles 8.25 mi 01:05 07:49 pace

    1 mile warm-up, 2 x 3 miles with 3 minutes rest, 1 mile cool down. Not much trouble hitting the target pace today-- a few spots where it felt a little tough but mostly good. Slight tightness in the... read more

  19. RUN
    great Neighborhood miles 6 mi 00:49 08:07 pace

    5 miles at a pretty manageable pace with some strides. Achilles and calves a little tender today but not so much that it altered form or pace. Just took it easy on uphills and downhills. A little ... read more

  20. RUN
    great Dark and early around the nei... 6 mi 00:48 08:00 pace

    Nice, manageable effort on a route with relatively minor hills. Temp in the low 40s. Good start to the day.