2182 total / 0 in 2019

To find the right balance of strength training and endurance training to satisfy both of my personalities. So far it's always been one or the other.

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Phil logged 2182 miles.

Last workout about 1 year ago. Help get them back on track!

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  • This Week time period


  1. RUN
    good Treadmill yog 00:56

    Getting back on the wagon with some HR based treadmill yogging

  2. RUN
    good 2.3 mi 00:19 08:25 pace

    First run in a very, very long time. It was short, and it was slow, but it wasn't the nightmare I anticipated. Stayed disciplined and never got close to "red lining" effort wise. All... read more

  3. RUN
    3.3 mi

    I think running without the Garmin backfired. I ran faster than I should have given current lack of fitness. 2 steps forward, 1 step back. Decent run, but too much effort exerted.

  4. RUN
    blah Run #2: 2 mile run around the... 2.12 mi 00:17 08:14 pace

    Starting over is really not fun. Level of effort was harder than I'd intended on this run. Have to learn to slow down and build the base before worrying about the pace. I've never been go... read more

  5. RUN
    alright Run #1: 18 minute run around ... 2.12 mi 00:18 08:29 pace

    This just in... running is hard after a long layoff. OK, I guess we all know that, but it's super hard after a long layoff and packing on too much poundage. Ugh. This was run number one. 3.5 m... read more

  6. VELO
    blah Ride #1: 20 minute ride on tr... 5.87 mi 00:20 17.6mph pace

    Ugh, humble re-beginnings. Trying to get back into the game slowly.

  7. While not as dire as my training log here would indicate, I am 2 weeks out from a 5K/30K/5K duathlon and I'm feeling woefully undertrained. Life's gotten in the way the last two months, b... read more

  8. RUN
    4.5 mile mid tempo run or the... 4.61 mi 00:36 07:44 pace

    The plan was to go out and run a nice and easy, relaxed 7:45-ish min/mile pace, but a couple of big hills had different plans for me. It ended up being a somewhat challenging 7:45-ish min/mile pace.

  9. VELO
    good An hour on the trainer 17.12 mi 01:00 17.1mph pace

    Wanted to go outside and ride, but a little too brisk for my meager cycling gear.

  10. RUN
    2 mile short tempo run + 1 mi... 4.11 mi 00:30 07:23 pace

    1 mile warm up: 7:31
    1 mile short tempo: 7:04
    1 mile short tempo: 7:10
    1.11 mile cool down: 8:36

    • Ward

      Nice pace on those 2 tempo miles!

      almost 7 years ago Like

    • Show 2 more comments...
    • Kjcon Runner
      Kjcon Runner

      Looking at your training, it looks like you are doing a lot of tempo/speed runs. I am thinking that your fitness level can improve if you add some easier runs and run for time ( ex. 30min, 40 min) rather than mileage/speed. And rebuild your base and maybe do a tempo run once a week. I am not sure if you are planning a race or what your schedule is like. But i think this will help you "run smarter"

      almost 7 years ago Like

    • Phil G.
      Phil G.

      Thanks for the advice Kjcon, I'm aware of the theory, I've just never been good at following the good advice. Believe it or not, I'm actually doing much better than normal :) I'm following the FIRST intermediate 5K program right now which explains the abundance of track work/tempo runs.

      The real key to improving my fitness right now would be to put down the junk food ;)

      almost 7 years ago Like

  11. RUN
    good 2x1000M track repeats + 1 mil... 3.78 mi 00:28 07:26 pace

    1 mile warm up: 7:41
    1000M: 4:04
    400M rest: 2:03
    1000M: 4:10
    400M rest: 2:01
    1 mile cool down: 7:49

  12. RUN
    tired 4.5 miles of suck. Cold, rain... 4.54 mi 00:35 07:45 pace

    I had every intention of going out and taking this run easy. Easy being a nice relaxed pace, probably in the 7:35/mi range. Yea, that didn't happen. First two miles were good, then I started s... read more

    • Devon S.
      Devon S.

      4.5 miles of suck is still better than 0 miles of amazing.

      almost 7 years ago Like

  13. VELO
    alright 16 on the trainer 16 mi 00:56 17.0mph pace

    This is the first time I've doubled up on the endurance workouts in a day. I couldn't seem to find the right gear in either workout today. Sometimes you eat the bear, and sometimes the be... read more

  14. RUN
    great 1.5 short tempo run 3.53 mi 00:26 07:17 pace

    1 mile warm up: 7:35
    1.5 miles at tempo: 10:28
    1.03 mile cool down: 7:42

    First time my tempo interval dipped back below a 7 min/mi pace. That's good sign. Now if I could clean up my diet and ... read more

  15. VELO
    good 10 on the trainer 10 mi 00:33 18.0mph pace

    Stayed in the aero position for most of the ride. Nothing else notable.

  16. RUN
    good 1 400M, and 2 800M repeats 3.88 mi 00:29 07:22 pace

    1 mi warmup: 7:36
    400M: 1:32
    200M rest: 1:02
    800M: 3:14
    400M rest: 2:03
    800M: 3:18
    400M: 2:06
    1 mile cool down: 7:41

  17. RUN
    good 1.5 short tempo run 3.57 mi 00:27 07:26 pace

    Unfortunately I messed up and didn't keep track of the laps on this run, so I don't know what I did the 1.5 mile tempo portion of the run at, but it felt pretty solid