Site:
http://www.facebook.com/DavidNance
Miles:
2112 total / 95 in 2012
Goal:

To become a better runner. Finish 2011 with two more ultras under my belt and go head first into 2012

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Entries

  1. David N.'s Photo David

    Got a friend in the La Plata, Maryland area who is looking to create a fall 5k race. Anyone in the area or know of some RD's on the area that may be willing to give some tips and advice as to what ... read more

    5 days ago
  2. David N.'s Photo David
    RUN
    great Hill Repeats 3.13 mi 00:29 09:10 pace

    What a great hill repeat workout. Started out with a 1.05 mile warm up run to "the hill." Did I mention this hill is an 18% grade? We did a pyramid repeat session. We did 15 seconds, 30 s... read more

    5 days ago
  3. David N.'s Photo David
    RUN
    good Monday morning 5 at 5 5 mi 00:50 10:03 pace

    Ran an easy 4.5 with my neighbor B. She ended up cutting the run short due to some pain. I opened it up for the last half mile and ran a 6:24 pace for the entire .5 mile. It felt good to be moving ... read more

    7 days ago via Garmin   
  4. David N.'s Photo David
    RUN
    great 5 mile loop x 2 10 mi 01:34 09:24 pace

    I ran my normal morning five mile loop twice. It was a balmy 60 degrees out this morning with a large amount of humidity left over from yesterday evening's rain. The first loop with my neighbor B.,... read more

    11 days ago
  5. David N.'s Photo David
    RUN
    good 5 at 5am 5.01 mi 00:50 09:58 pace

    Ran with my neighbor B. Running her pace has been a great lesson in learning how to run my easy runs at an easy pace vs. running slightly slower than my normal pace, which never equates to an 'easy... read more

    14 days ago
  6. David N.'s Photo David
    RUN
    good Morning 5 5 mi 00:52 10:24 pace

    Ran with my neighbor, B. I let her dictate the pace and we just chatted along the way. It felt good to run easy and not worry about pace. The coolest part about the run was seeing all the orange hu... read more

    18 days ago
  7. David N.'s Photo David
    RUN
    blah Morning easy 5 5 mi 00:43 08:38 pace

    I felt...flat. Couldn't get into a good rhythm pace wise and just wasn't into this run as much as I should have been.

    19 days ago
  8. David N.'s Photo David
    RUN
    great Thursday morning run 9.5 mi 01:17 08:06 pace

    Threw in the headphones; hit the worship mix and had a great run in the just above freezing temp of 33* with a decent headwind this morning. Legs felt good, glutes didn't act up and knee cooperated... read more

    25 days ago
    • Gina H.
      Gina H.
      Gina H.

      Nice job, David. I think I like the consistency of the PoweBar gels better than the GU but I like the flavor of the GU better.

      25 days ago • Like

    • David N.
      David N.
      David N.

      Thanks Gina! The flavor was almost a bit bitter to me and a little sweet tasting. But the consistency was much more bearable and easier to swallow.

      25 days ago • Like

    • Dan C.
      Dan C.
      Dan C.

      Sounds like everything fell into place today David, Nice run.

      25 days ago • Like

  9. David N.'s Photo David
    RUN
    good Sunday Afternoon Easy 10 10 mi 01:25 08:29 pace

    The weather was too nice to not get a run in and I needed to break the new Kinvaras in. So I figured the best way would be an easy 10 miles. My first run since last Saturday's 50K and felt pretty g... read more

    29 days ago
  10. David N.'s Photo David
    RUN
    great Harbison Forest 50k 31.07 mi 07:12 13:54 pace

    2 loop course with aid stations every 3 miles made for 10 back to back 5ks. Course PR by 46 minutes. I was shooting for sub-7 but dealt with some stomach issues that really killed my pace since I w... read more

    about 1 month ago
  11. David N.'s Photo David
    FIT
    good 20 minute ab circuit 00:20

    Pushed out a quick ab circuit this morning.
    25 standard crunches
    25 bicycle crunches
    25 V ups
    25 vertical leg crunches
    25 standard crunches
    2x 30 second 6 inch leg raises
    25 four count scissor kic... read more

    about 1 month ago
  12. David N.'s Photo David
    RUN
    good Monday 5 5 mi 00:44 08:53 pace

    Plan was for an easy 9:00 pace. For some reason, today's run seemed tougher than yesterday's run even though it was slower today. Maybe it was the cold headwind that seemed to always be a headwind ... read more

    about 1 month ago
  13. David N.'s Photo David
    RUN
    good New Year, New Goals! 5 mi 00:43 08:31 pace

    Plan was an easy run @ 8:40, I kept a dead on 8:40 pace for all but the last mile where I opened it up a little. Nice and chilly out this morning and it felt great.

    2011 was not the year in runni... read more

    about 1 month ago
    • Anne
      Anne
      Anne

      Great run David! Hope 2012 will be a great year for you

      about 1 month ago • Like

    • Dan C.
      Dan C.
      Dan C.

      Great run david.

      about 1 month ago • Like

    • David N.
      David N.
      David N.

      Thanks Anne and Dan! Hope 2012 is an awesome year for each of you!

      about 1 month ago • Like

  14. David N.'s Photo David
    Shared Photo

    FATS - Skinny trail. About 2.5 miles into it, running counter-clockwise direction. The fog was really dense in this area.

    about 1 month ago
  15. David N.'s Photo David
    RUN
    great FATS - Skinny and Brown Wave 14 mi 02:24 10:18 pace

    Went out for a solo run at FATS to prep for next weekend's Harbison 50k. I popped my earphones in, turned up the praise and worship music and had a great run with God' talking to Him along the way.... read more

    about 1 month ago
  16. David N.'s Photo David
    VELO
    Ride so Santa can wrap 3.5 mi

    I took my daughter out for a casual bike ride this morning so "Santa" can finish his wrapping. Santa seems to be a bit behind on the wrapping of presents this year. Either way, a wonderfu... read more

    about 1 month ago
    • Bethany R.
      Bethany R.
      Bethany R.

      Thats wonderful!!! Santa is way behind on wrapping here too! In fact Santa has not wrapped 1! Looks like a late night here!

      about 1 month ago • Like

    • Michael
      Michael
      Michael

      daddy daughter time is the best! I bet you can't wait for January at work... You'll finally get some more time to run!

      about 1 month ago • Like • 1 person

    • Douglas S.
      Douglas S.
      Douglas S.

      sounds like perfect xmas eve ride

      about 1 month ago • Like

    • David N.
      David N.
      David N.

      Bethany, That seems to be the case for everyone this season. Hopefully, not too late for you, I mean Santa. ;) Michael, It was awesome! I'm so glad that this Christmas season is over so I get to spend more time with her. Douglas, I was absolutely perfect!

      about 1 month ago • Like • 1 person