Miles:
11957 total / 2668 in 2014
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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  • 36 miles
  • 05:01 time
  • 5506 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Riverfront Park 6.04 mi 00:52 08:36 pace

    Nice group river run
    Felt good

  2. RUN
    good Work - Azalea 6.06 mi 00:50 08:12 pace

    Nice lunch run
    Felt good

  3. RUN
    good Columbia SC 12.25 mi 01:48 08:49 pace

    Nice MLR in Cola w/Rick
    Felt good
    Temps great

  4. RUN
    good Work - Treadmill 2 mi 00:17 08:35 pace

    Cooldown from workout
    Felt good

  5. RUN
    good Work - Treadmill 8 mi 00:54 06:45 pace

    AT Progression
    7:03 down to 6:31
    1% grade for first 24 minutes
    Knee started to hurt so went to no incline
    T'mill stoppedat24 minutes and restarted
    Felt good

  6. RUN
    good Work 2.01 mi 00:19 09:39 pace

    Warmup for workout
    Felt good

  7. RUN
    good Home - Roscoe Road 6.03 mi 00:53 08:46 pace

    Easy recovery run
    Felt good

  8. RUN
    good Columbia SC 20.03 mi 02:47 08:18 pace

    Nice long run
    Gov Cup half marathon preview
    Felt good
    Picked up pace last 9 miles

  9. RUN
    good Work - RNE and work 8.03 mi 01:08 08:28 pace

    Nice lunch run
    Felt good

  10. RUN
    good Riverfront Park 6.03 mi 00:54 08:55 pace

    Nice Columbia SC Christian Runners group run
    Felt good

  11. RUN
    good Work - RNE and Neighborhood 6.03 mi 00:53 08:47 pace

    Nice lunch run
    Felt good

  12. RUN
    good Work - Treadmill 2 mi 00:17 08:35 pace

    Cooldown from workout
    Felt good

  13. RUN
    good Work - Treadmill 8.82 mi 01:00 06:48 pace

    60 minutes alternating between AT + 1 (7:03) and LT (6:31) every 8 minutes
    1% incline
    Good tough workout
    Felt good overall

  14. RUN
    good Work 2.25 mi 00:19 08:39 pace

    Warmup for workout
    Felt good

  15. RUN
    good Shandon 6.15 mi 00:50 08:06 pace

    Nice Shandon group run
    Felt good

  16. RUN
    good Columbia SC 12.11 mi 01:48 08:55 pace

    Nice morning MLR
    Felt good

  17. RUN
    good Work - Neighborhood 6.07 mi 00:53 08:44 pace

    Morning recovery run
    Felt good

  18. RUN
    good Home - Roscoe Road 6.03 mi 00:53 08:48 pace

    Nice recovery run
    Felt good

  19. RUN
    good Lexington High School 18.03 mi 02:23 07:55 pace

    Nice Saturday morning long run
    Felt good
    Weather getting better

  20. RUN
    good Work - Azalea and RNE 8.03 mi 01:06 08:15 pace

    Nice GA lunch run
    Felt good