Miles:
14687 total / 1875 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
    good Shandon 6.07 mi 00:48 07:58 pace

    Nice group downtown run with Ty
    Felt good

  2. RUN
    good Work - Treamill 8.42 mi 01:05 07:44 pace

    Nice Tempo run
    2 mile wu/cd
    2 x 15 minute @ 6:58 w/1 min. recovery
    Felt good

  3. RUN
    good Columbia SC 10.03 mi 01:29 08:54 pace

    Nice MLR with Rick
    Very humid
    Felt good

  4. RUN
    good Work - RNE 6.03 mi 00:55 09:07 pace

    Easy lunch run
    Felt good

  5. RUN
    good Home 6.03 mi 00:57 09:28 pace

    Recovery run
    Felt good

  6. RUN
    good Chapin 16.03 mi 02:23 08:55 pace

    Long run with Rick
    Felt good

  7. RUN
    good Work - RNE and Neighborhood 6.03 mi 00:54 08:57 pace

    Easy lunch run
    Felt good

  8. RUN
    good RFP 6.09 mi 00:59 09:43 pace

    Nice Columbia SC Christian Runners group run
    Felt good

  9. RUN
    good Work - Treadmill 8 mi 01:03 07:51 pace

    Good slightly quicker than MP tempo run
    2 mile warmup
    4 mile tempo (2 miles 7:13, 1 mile 7:08, 1 mile 7:03)
    2 mile cooldown
    Felt good

  10. RUN
    good RFP 6.08 mi 00:53 08:38 pace

    Nice group run at the river
    Felt good

  11. RUN
    good Work - RNE 6.06 mi 00:54 08:53 pace

    Nice lunch run
    Humidity down some
    Felt good

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

    Hot and muggy MLR
    Hamstrings still a little tired from Saturday and yesterday

  13. RUN
    good Work - Treadmill 6 mi 00:45 07:34 pace

    Fartlek run
    ~1 mile wu
    ~4 miles fartlek - 4 x 5 min. hard (6:35 pace) w/2:30 min. recovery
    1 mile cd
    Felt good

  14. RUN
    good Home 6.03 mi 00:57 09:29 pace

    Recovery run
    Felt OK
    Hamstrings not happy

  15. RUN
    Harbison Forest 14.03 mi 02:32 10:49 pace

    Nice long run in the woods with Rick
    Felt good

  16. RUN
    good RFP 6.04 mi 00:51 08:25 pace

    Nice Columbia SC Christian Runners group run
    Felt good

  17. RUN
    good Work - Neighborhood and RNE 6.05 mi 00:55 09:02 pace

    Easy lunch run
    Felt good

  18. RUN
    good RFP 6.03 mi 00:51 08:26 pace

    Nice river run
    Felt good

  19. RUN
    good Work - Treadmill 6 mi 00:46 07:37 pace

    Fartlek run
    ~1 mile wu
    ~4 miles fartlek - 4 x 5 min. hard (6:39 pace) w/2:30 min. recovery
    ~1.5 mile cd
    Felt good

  20. RUN
    good Work - Treadmill 1.5 mi 00:13:00 08:39 pace

    3 half mile runs during circuit training
    Felt good