Miles:
14396 total / 1584 in 2015
Goal:

Goals for 2014: sub 19 5K sub 39 10K sub 1:26 Half sub 3:00 at 118th Boston Marathon 3,600 miles for year

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Entries

  1. RUN
    alright Home 6.03 mi 00:56 09:17 pace

    Easy recovery run
    Felt OK
    Slight right knee pain

  2. RUN
    good Cola, Lake Katherine, Shandon 16.07 mi 02:23 08:53 pace

    Humid Cola long run
    Felt good

  3. RUN
    good Work - RNE and Neighborhood 8.03 mi 01:12 08:57 pace

    Easy lunch run
    Felt good

  4. RUN
    good Work - Treadmill 8 mi 01:04 07:57 pace

    Treadmill tempo
    4 miles easy
    4 miles tempoish
    7:30 for 2 miles
    7:18 for third mile
    Last mile split 7:08/6:58

  5. RUN
    good Columbia SC 6.09 mi 00:52 08:33 pace

    Nice group run
    Felt good

  6. RUN
    good Work - RNE and Neighborhood 6.03 mi 00:56 09:16 pace

    Easy lunch run
    Felt good

  7. RUN
    good Columbia SC 10.03 mi 01:28 08:44 pace

    Nice morning MLR in Cola with Rick
    Felt much better than last week and Saturday

  8. RUN
    good Work - Treadmill 6 mi 00:49 08:09 pace

    Treadmill fartlek run
    2 mile wu
    2 miles fartlek - 60 sec. hard w/ 90 sec. recovery
    1.5 mile cd

  9. RUN
    good Home 6.03 mi 00:57 09:27 pace

    Easy recovery run
    Felt good

  10. RUN
    good Cola and West Cola 14.04 mi 02:05 08:56 pace

    Humid long run
    Felt OK

  11. RUN
    good Work - RNE and Neighborhood 6.03 mi 00:57 09:28 pace

    Easy lunch run
    Felt good

  12. RUN
    good RFP 6.07 mi 00:58 09:34 pace

    Nice Columbia SC Christian Runners group run
    Felt good

  13. RUN
    good Work - Azalea 6.05 mi 00:58 09:31 pace

    Hot and humid lunch run
    Felt OK

  14. RUN
    good RFP - Trail 6.13 mi 00:52 08:32 pace

    Group river run
    Felt good

  15. RUN
    good Work - Treadmill 6 mi 00:50 08:18 pace

    Treadmill fartlek run
    2 mile wu
    2 miles fartlek - 40 sec. hard w/ 80 sec. recovery
    2 mile cd

  16. RUN
    good Columbia SC 10.05 mi 01:27 08:36 pace

    Humid morning MLR with Rick
    Felt good

  17. RUN
    good Work - RNE 6.03 mi 00:53 08:51 pace

    Hot and Humid lunch run
    Felt good

  18. RUN
    good Home 6.03 mi 00:56 09:21 pace

    Easy run
    Felt good

  19. RUN
    good Home - Belo Route 8.38 mi 01:18 09:16 pace

    Hot and Humid MLR
    Felt OK

  20. RUN
    good Work - GPC 6.03 mi 00:54 08:53 pace

    Easy lunch run
    Felt good