Miles:
13487 total / 673 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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  • 10 miles
  • 01:17 time
  • 1336 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Work 2.1 mi 00:18 08:34 pace

    Warmup for workout with 5K group
    Felt good

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

    Cooldown from workout
    Felt good

  3. RUN
    good Work - Treadmill 6 mi 00:42 07:00 pace

    Progression run
    Start at MP to HMP speeding up every mile and last half mile and quarter mile (7:13, 7:08, 7:03, 6:58, 6:54, 6:49, 6:44, 6:40)
    Felt good

  4. RUN
    good Work - Treadmill 6 mi 00:52 08:39 pace

    Easy recovery run
    Felt good

  5. RUN
    good Lexington 2.03 mi 00:18 08:38 pace

    Last part of long run
    Easy cooldown from fast finish
    Felt good

  6. RUN
    good Lexington - LRAH race 6.24 mi 00:43 06:51 pace

    Middle part of long run
    Used LRAH race as fast finish of long run
    Wanted to stay around 7 minute pace
    Goal accomplished with hills in mind
    Felt good mostly last mile got tougher
    Finished 14th overa... read more

  7. RUN
    good Lexington 10.03 mi 01:26 08:35 pace

    First part of long run
    From Saxe Gotha to dam and back
    Took a couple miles to get warmed up
    Felt good

  8. RUN
    good Work - Neighborhood and RNE 8.03 mi 01:13 09:01 pace

    Nice lunch run
    First half with 5k group
    Second half faster
    Felt good

  9. RUN
    good RFP 2.03 mi 00:20 09:45 pace

    Cooldown from workout
    Felt good

  10. RUN
    RFP 8.03 mi 00:58 07:11 pace

    Good MP pace workout
    Easier than last weeks 6 miles thanks to Matt's company
    Felt good throughout

  11. RUN
    good RFP 2.03 mi 00:19 09:28 pace

    Warmup for workout
    Felt good

  12. RUN
    good Work - RNE and Neighborhood 6.03 mi 00:53 08:45 pace

    Easy lunch run
    Felt good

  13. RUN
    good Work - Neighborhood and RNE 8.27 mi 01:11 08:35 pace

    Nice lunch run
    Start with 5K group
    Picked up pace last 2 miles
    Felt good

  14. RUN
    good Work - Treadmill 4 mi 00:34 08:35 pace

    Easy treadmill recovery run
    Felt good

  15. RUN
    alright Columbia SC 12.12 mi 01:42 08:26 pace

    Nice snowy MLR with Rick
    Felt a little sluggish after yesterday's workout

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

    Cooldown from workout
    Felt good

  17. RUN
    good Work - Treadmill 7.38 mi 00:50 06:49 pace

    10 X 1K @ HMP - 10K pace with 1 minute recovery
    First 4 @ 6:35, second 4 at 6:31, near at 6:27, last at 6:22
    Good hard workout
    Felt comfortably hard

  18. RUN
    good Work - Treadmill 0.75 mi 00:06:26 08:34 pace

    Warmup for workout
    Felt good

  19. RUN
    good Work 2.27 mi 00:21 09:15 pace

    Warmup for workout
    Felt good

  20. RUN
    good Irmo 4.03 mi 00:35 08:35 pace

    Easy run between reffing games
    Felt good