First time I have completed 3 circuits of the Spartacus workout. Substituted the split jumps (i dont think they are really good for my running) with single leg step ups with weights in hand
- Site:
- http://www.dirtdawgramblingdiatribe.blogspot.com
- Miles:
- 976 total logged
- Goal:
Fools 50k, Boston Marathon, Burning River 100, Lose the Turkey Fat Ass 50k (Race Director)
Entries
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Dirtdawg50k did a core fitness workout for 45 mins Spartacus Workout – 00:45
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Dirtdawg50k ran 3 miles in 21 mins time trial – 3 mi / 00:21 07:04 pace
2:40 pm: 59 degrees ..how could I not take advantage of this gorgeous day? Legs still a little tired from this weekend, but I wanted to see what they had in them .. 1/2 mile warmup - 2 mile time trial (6:34 pace) - 1/2 mile cooldown..surprised myself..
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Dirtdawg50k ran 6 miles in 59 mins Recovery – 6 mi / 00:59 09:53 pace
4:50 am: 38 degrees ..easy run mixed in with trying to record some audio for the podcast. bag is packed for another run this afternoon.
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Ever the diligent training solder DD - nice work.
about 18 hours ago - Show 2 more comments...
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Love your early run posts - motivate me to get moving!
about 15 hours ago -
Nice job, doubles woot! Hope it warms up for you!
about 14 hours ago
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Dirtdawg50k rode 9.26 miles in 45 mins Recovery – 9.26 mi / 00:45 12.3mph pace
5:10 am : indoor trainer. Slept passed alarm, so only had time for a short spin to flush out legs from weekend.
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Dirtdawg50k ran 18 miles in 3 hours and 9 mins and 18 secs Kensington/Island Lake – 18 mi / 03:09 10:31 pace
7 am: 37 degrees. Kensington/Island Lake . Fellow entrant of the BR 100 and pacer last year, Kevin and I rolled out there for an easy run and to see what condition the trails were in. Light rain for about the first 20 minutes gave way to a raw and wind... read more
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Very good work Sir!
3 days ago - Show 5 more comments...
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After reading this, if the weather is nice I do think i'll be heading there on the 20th.
2 days ago -
Hey I think we might have passed each other! but it didn't click at the time. I was running with my wife Jeni
2 days ago
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Dirtdawg50k ran 10 miles in 1 hour and 39 mins Night Run – 10 mi / 01:39 09:54 pace
8 pm: 54 degrees..did the fish fry with the family and got kids ready for bed before taking off for an easy 10 miles. run 12 min/walk 3 min..repeat..legs felt like they had no snap, so just put head down and suck it up.
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Nothing better than running 10 miles after a fish fry. I had one of those runs today Dawg - just put the head down and sucked it up. Good for you!
4 days ago -
You the man Dawg!!
4 days ago -
Way to fight through it!!
3 days ago
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Dirtdawg50k rode 10.86 miles in 50 mins indoor trainer – 10.86 mi / 00:50 13.0mph pace
5 am: very easy spin. long day @ work with Parent/Teacher Conferences yesterday. Sometimes, it's just the mental clearing of the exercise, not about how hard and how fast
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Good words!
5 days ago - Show 2 more comments...
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Amen DD:)!!
5 days ago -
You put in some miles today Nice run and ride. I imagine you can eat whatever you like. You are definitely burning the calories. I love running @ night but I only run @ night @ work on a .5 mile loop. I did 11mi last night from midnight to 2am on the half mile loop in the rain. It was fun.
4 days ago
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Dirtdawg50k ran 8 miles in 1 hour and 6 mins and 8 secs goodTempo – 8 mi / 01:06 08:16 pace
4:40 am: 41 degrees..2 mile warmup - 5 mile steady state tempo ( 7:46 / 7:51 / 7:39/ 7:49 / 7:29 ) - 1 mile cooldown. Quads a little tired from yesterday's effort, but still glad I can put that effort in.
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Great workout for you sir!
6 days ago - Show 5 more comments...
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Nice tempo run DD:)!!
6 days ago -
Wow! Nice run!
6 days ago
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Dirtdawg50k did a core fitness workout for 25 mins Spartacus Workout – 00:25
7:25 pm: Final workout of Hump Day, 2 rounds of Spartacus Workout. Split Jumps were pretty hard..maybe legs tired from 2 runs today? Kids watched Pochohantas and I did my workout..maximized my time
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On my command unleash hell!
6 days ago -
Those split jumps are my LEAST favorite of the 10 excercises, but probably doing my running the most good...
6 days ago
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Dirtdawg50k ran 4 miles in 35 mins Hill Fartlek – 4 mi / 00:35 08:46 pace
3:40 pm: 55 degrees..woo hoo..first run of year in shorts, and 2nd run of the day. In and around Birmingham. Found a dirrty, muddy, hill off the side of the road of my normal hill that I run repeats on, so I just mixed it up..good solid fun
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Nice double! Yeah, this weather is hard to beat!
6 days ago -
nice double! when are you coming to one of the RUT runs?
6 days ago -
Nice doubles today Michael! Great getting after it.
6 days ago
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nice speed coming off of long runs on the weekend!
about 8 hours agogreat pace.
about 8 hours agosuper pace!! Looks like the legs had it in them!
about 2 hours ago