Miles:
1553 total / 269 in 2017
Goal:

health & fitness; former collegiate hurdler slogging along the miles, jealous of the slow twitch crowd.

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  • 7 miles
  • 01:02 time
  • 791 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Low Tide Shoreline - Hb 16th ... 4.28 mi 00:37 08:36 pace

    36:50. 12:13; 18:19 (6:06); 24:20 (6:02); 28:54 (4:34); 36:50 (7:56). spectacular day, just about perfect. 18 minutes out & back. simply spectacular day. south bay beaches at low tide are just ... read more

  2. RUN
    good Hb greenbelt Pier-Gould-Pier 3 mi 00:25 08:26 pace

    25:18. 6:14; 12:22 (6:08); 19:01 (6:39); 25:18 (6:17). fell flat on my own prescribed workout. objective was to run each 0.75 mile stretch 1-2 seconds faster than the previous, and "be uncomfo... read more

  3. RUN
    good Soft Sand: RAT Beach > Redond... 4.89 mi 00:53 10:55 pace

    53:24. 5:32; 21:15 (15:42); 26:49 (5:35); 32:21 (5:32); 48:08 (15:47); 53:24 (5:16). at least it is sub-11. pretty fatigued. need more sleep & less stress. nice inversion layer upside down stac... read more

  4. RUN
    great Hb/MB Soft Sand - 16th Hb - 9... 2.6 mi 00:29 11:13 pace

    29:12. 10:44; 15:03 (4:19); 19:20 (4:17); 29:12 (9:53). slow & steady. negative split. beautiful breezy day.

  5. RUN
    great Hb/MB Strand - 16th HB - 4th ... 2.12 mi 00:24 11:16 pace

    23:54. 10:27; 12:09 (1:42); 23:54 (11:45). NOT STRAND: SOFT SAND. pretty slow i guess, given the short distance. HVXC, 12 minutes out, 12 minutes back. so that we all finish at the same time. next ... read more

  6. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:46 09:28 pace

    46:19. 4:56; 18:31 (13:34); 23:09 (4:38); 27:46 (4:37); 41:26 (13:41); 46:19 (4:52). wow, missed even halves by one second! very consistent pace. stunningly beautiful afternoon; low 80s, dry. froli... read more

  7. RUN
    great Hb greenbelt Pier-Gould-Pier 3 mi 00:26 08:32 pace

    25:39. 6:30; 12:49 (6:18); 19:24 (6:35); 25:39 (6:15). 8th graders were at Astro Camp. pretty decent steady pace; focus was on steady pace. beautiful day. thought we were running 2.8 miles; dailymi... read more

  8. RUN
    great Hb greenbelt Pier-Gould-Pier 1.5 mi 00:13:00 08:39 pace

    13:00. 6:57; 13:00 (6:03). short, slow, easy, for kids day before first race.

  9. RUN
    great soft sand - via riviera - red... 3.81 mi 00:39 10:20 pace

    39:25. 14:30; 19:29 (4:59); 39:25 (19:55). missed the third split; ckh was along side on the strand, got distracted. nice day / afternoon / evening / sunset. got a high-five.

  10. RUN
    great Hb Strand 16th - 35th - 16th 1.82 mi 00:14:40 08:03 pace

    14:40. 7:17; 7:23 (14:40). 2nd day of HVXC. same as the first. foggish, cool. that Hb strand concrete is hard & slick. going to / have to move to greenbelt, shorter course (but x2), then soft s... read more

  11. RUN
    great Hb Strand 16th - 35th - 16th 1.82 mi 00:15 08:24 pace

    15:19. 7:49; 15:19 (7:35). 1st day HVXC. fun stuff. beautiful day. should repeat thursday, then run for specified times after that.

  12. RUN
    great soft sand - via riviera - red... 3.81 mi 00:34 08:53 pace

    33:54. 12:31; 16:54 (4:23); 21:15 (4:21); 33:54 (12:39). soleus hurt like heck after a few minutes in (residual from monday), but otherwise felt absolutely spectacular. sub-9 is fine. will have to ... read more

  13. RUN
    good soft sand - via riviera - red... 3.81 mi 00:39 10:16 pace

    39:10. 14:17; 19:14 (4:58); 24:25 (5:11); 39:10 (14:45). some days are softer than others. dang, pretty cold out. soleus really went tight on me. groin a little sore, too. heavy overcast skies, war... read more

  14. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:49 09:57 pace

    48:40. 5:10; 19:23 (14:13); 24:29 (5:06); 29:34 (5:05); 43:54 (14:21); 48:40 (4:45). i can not lie: that last 1/2 mile stretch or so was hard. tough. solid. actually negative split, as i really wan... read more

  15. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:47 09:31 pace

    46:37. 4:55; 18:20 (13:26); 23:08 (4:47); 27:41 (4:33); 41:35 (13:54); 46:37 (5:02). wow, look at that, actually faster than the quick one 4 weeks ago; almost sub-9:30s. felt good, that extra day o... read more

  16. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:54 10:59 pace

    53:47. 5:37; 21:17 (15:41); 26:48 (5:30); 32:21 (5:33); 48:33 (16:12); 53:47 (5:14). just barely dipped under 11-minute pace. pushed last split, just got it. some days are softer than others. labor... read more

  17. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:49 09:57 pace

    48:41. 5:04; 19:05 (14:01); 24:03 (4:59); 29:05 (5:01); 43:38 (14:33); 48:41 (5:03). was just going to take it slow, get a maintenance run in. felt pretty good; knees maybe a teeny bit sketch, plus... read more

  18. RUN
    good Soft Sand: RAT Beach > Redond... 4.89 mi 00:53 10:55 pace

    53:25. 5:08; 20:06 (14:58); 25:43 (5:37); 31:17 (5:34); 47:45 (16:28); 53:25 (5:40). sub-11 i will take. recovering from drive, clearly, i guess. not much in the tank. day was nice, went out a litt... read more

  19. RUN
    alright PVPHS track 2 mi 00:17 08:38 pace

    17:17. 2:10; 4:22 (2:12); 6:34 (2:12); 8:49 (2:15); 10:59 (2:10); 13:12 (2:14); 15:24 (2:12); 17:17 (1:53). got it done. really fatigued from drive & sleep deprivation. wind on pen track backst... read more

  20. RUN
    good Madras MS track (OR) 3 mi 00:26 08:45 pace

    26:17. 2:13; 4:21 (2:08); 6:32 (2:11); 8:43 (2:11); 10:56 (2:13); 13:09 (2:13); 15:22 (2:12); 17:30 (2:08); 19:43 (2:13); 21:56 (2:12); 24:11 (2:15); 26:17 (2:06). madras middle school, 6-lane, 400... read more