Site:
http://nofsahmof3.blogspot.com/
Miles:
7530 total / 0 in 2017
Goal:

get stronger, get faster, stay healthy and run many many miles.... yeah, that about sums it up.

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Virginia logged 7530 miles.

Last workout almost 3 years ago. Help get them back on track!

  • 0 miles
  • 0:00 time
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  • This Week time period

Entries

  1. RUN
    Dread Mill at The Y 4 mi 00:39 09:45 pace

    PR interval workout:

    5 min warm up at MRP - 9:45
    5 min at GMRP - 8:55
    2 min at G10K - 7:55
    30 sec at G5K - 6:55
    Recover 2 min.
    2 min at G10K - 7:55
    45 sec at G5K - 6:55
    Recover 2 min.
    Repeat.
    Cool... read more

  2. RUN
    great The Fan 6.6 mi 01:00 09:05 pace

    Not really sure how long we ran, but I know we ran an 8:20 uphill at mile 5...... #kickA**

  3. RUN
    alright Twickory 12 mi 02:05 10:24 pace

    That was NOT my best run ever.

  4. RUN
    great RVA 20 mi 03:20 10:00 pace

    Again with the Negative Splits. Mile 20 was a 9:33.

  5. RUN
    great With T 10 mi 01:40 10:00 pace

    Just getting it done and laying down the miles.

  6. RUN
    alright Hill Repeats 5 mi 00:50 10:00 pace

    5 repeats in Glen Allen.

  7. RUN
    blah Worst 12 ever 12 mi 02:10 10:50 pace

    How did it go.... You mean the part where I had to sit down in the middle of the road because I was coughing so hard, or something else?

  8. RUN
    alright The Glen 20 mi 03:30 10:30 pace

    Humidity, plus Heat, plus SUNSHINE is a cruel cruel way to slog through 20 miles. But it got done. 1 down, 2 to go.

  9. RUN
    good Mere's Hood 8 mi 01:20 10:00 pace

    Ya know, I never wear a stinkin' watch anymore. It's just nonsense. So I know I ran 8 miles, but who really cares how long it took to run them. I was with friends, and that's what... read more

  10. RUN
    good Hood 10 mi 01:40 10:00 pace

    TGFJ = Thank Goodness for Joan... That was a tough 10 miles, but it got done and I was glad to have company.

  11. RUN
    alright Hood 5 mi 00:50 10:00 pace

    Well. That was harder than it needed to be.

  12. RUN
    good Twickory 8 mi 01:20 10:00 pace

    I really have no idea how long today's run took... it was great. G'fly rode his bike along side for fun. Just logging the miles.

  13. RUN
    good Patrick Henry Half 13.1 mi 02:08 09:45 pace

    Was NOT a PR, but I was pleased with my day none the less.

  14. RUN
    great MTT + a few miles 18 mi 02:54 09:39 pace

    Sa-WEET! Easy warm up, 10 miles with SpeeDee & Ninja, 4 miles at MRP (+/- 10), and 1 mile to, uh, "cool down" made for a perfect 18 mile training run.

  15. RUN
    great In the HOOD 9 mi 01:30 10:00 pace

    I have no clue how long that run took, but I know there were a few fast miles tucked into the middle. With T & IronJoan

  16. RUN
    blah YMCA 4 mi 00:45 11:15 pace

    Coughing and sickness are not a good combination with Running. Dragged myself back to the Y, back to bed, and committed to taking a day off.

  17. RUN
    Twickory LONG 14 mi 02:30 10:42 pace

    It was all going REALLY well, running my long run on the hottest day of the year to date, right up until mile 12ish.... then the wheels fell off. But after about 5 minutes of walking off and on, I... read more

  18. RUN
    great Hell Repeats 5 mi 00:50 10:00 pace

    Oh. Freaking. Yeah.
    That was an awesome run. 4x Repeats.

  19. RUN
    great MTT green 13 mi 02:06 09:41 pace

    Half Marathon with Joan. Nice day for it. Felt amazing.

  20. VELO
    great GOTR 23 mi 01:20 17.2mph pace

    Estimated the distance & time - no need to track metrics on a lovely 510am morning jaunt around town.