- 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: After last nights pac...
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- 13 miles
- 01:29 time
- 06:49 pace
- 1349 calories
- details
After last nights pacing duties, I wasn't sure how I would feel this morning. I ran on the Yough River Trail from West Newton to Smithton. Aaron P H. met up with me to do the first 4 of his 12 mile MLR run before I cranked it up. My legs felt really good this morning and I think the turn over last night actually helped me. Here is the breakdown of the run: 4 mile warm up, 7 mile threshold (6:00-6:05), 2 mile cool down.
Threshold splits:
6:05, 6:04, 6:01, 6:05, 6:05, 6:04, 6:03
This workout always is a good judge of where my fitness is at. I am very happy with the results. I had to work but I didn't have to overdue it to get the results. A few more weeks of hard training before the taper begins!
Have a great weekend
Nice speedy run!
10 months ago • Like
Outstanding Dave. Looking very, very solid.
10 months ago • Like
Amazing, stellar run!
10 months ago • Like
Just cruising right along David - you are truly in beast-mode right now. Looking great David.
10 months ago • Like
Great work! Very strong running!
10 months ago • Like
Awesome job with this run!
10 months ago • Like
Dude, you're in great shape, this is a studly workout. Well done.
10 months ago • Like
Great speedy run!
10 months ago • Like
Fantastic pace, especially for that many miles!
10 months ago
Great job on the threshold run! Looking strong!
10 months ago • Like
Way to go David, looking just right at this point!
10 months ago • Like
Very solid workout. What are you training for and what is the goal time?
10 months ago • Like
Really great workout David, these ones can be tough... you're looking in great shape at the moment!!
10 months ago • Like
Wow, great running, David!
10 months ago • Like
You are a machine!
10 months ago • Like
Great work on one of the toughest workouts in the program Dave. I have this one coming up next Thursday, and thanks once again for reminding me how it's done (though I'll be a good 15 seconds/mile slower).
10 months ago • Like