Miles:
7182 total / 856 in 2013
Goal:

Getting out of my comfort zone and pushing my body to new limits. PR at the Erie Marathon. Inspire/help others reach their goals

David Spell ran: Tonight was the secon...

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  • 6 miles
  • 00:36 time
  • 05:57 pace
  • 536 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great Steel City Road Runner's Summer Race Series 5 Miler 6 mi 00:36 05:57 pace

Tonight was the second race of the Steel City Road Runner's Summer Race Series. There was a 5k and a 5 mile option. I opted for the 5 miler since it fit with my training plan the most. I substituted tomorrow's 6 mile threshold for today's 7 mile recovery. We had a great turn out tonight. Mark W. , Aaron P H. , Kelly A. , My wife , and some other friends showed up for the race, pizza, and beer.

My race plan tonight was to keep it right at 6:00 minute pace and run right thru the finish line and tack 1 more mile on to complete the 6 mile threshold. I wasn't sure how things would turn out in the heat and humidity, but the little extra rest this morning definately was welcome. After a two mile warm up with Aaron it was race time. Here are the results: 5:52, 6:01, 6:01, 5:56, 5:58, and 6:00. I am really happy with the results. Just another step toward going sub 2:50 on September 30th at Wineglass. Have a good night.

11 months ago

  • Aric K.
    Aric K.
    Aric K.

    Nice! Good to see people progressing toward their goals.

    11 months ago • Like

  • Cesar G.
    Cesar G.
    Cesar G.

    Great race buddy!

    11 months ago • Like

  • Steve Shep
    Steve Shep
    Steve Shep

    That's wonderful Dave. You couldn't have pegged that bad boy any better! I'll bet a few suds tasted great after a hot and fast one like that!

    11 months ago • Like

  • Stefan
    Stefan
    Stefan

    Great job moving the schedule around and getting in a quality LT session/race practice. Like the splits, really smooth!

    11 months ago • Like

  • Mike
    Mike
    Mike

    It's not the speed, it's the control that impresses me. Nice work David.

    11 months ago • Like

  • Mark S.
    Mark S.
    Mark S.

    Excellent work on that threshold run. Oh yeah, and congrats on another win! It's gonna be a big day for the SCRRC at Wineglass.

    11 months ago • Like

  • Mike S.
    Mike S.
    Mike S.

    Great work on the 5+1 miler!

    11 months ago • Like

  • Joe M.P
    Joe M.
    Joe M.

    Just tremendous David. I think that 2:50 is right in your sights. Looking perfect. Cool weather - watch out later this year.

    11 months ago • Like

  • Gil
    Gil
    Gil

    Awesome performance

    11 months ago • Like