Miles:
4305 total / 0 in 2018
Goal:

PR Half Iron Dist. (7:10.38), PR Olympic Distance Triathlon (3:00.08), PR Marathon (4:00.32), PR Half Marathon (1:52.18), PR 5k (21:40)

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Tom logged 4305 miles.

Last workout over 6 years ago. Help get them back on track!

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Entries

  1. RUN
    good 6 mi 00:53 08:53 pace

    3 miles of build-up from 8:49-8:20 pace on treadmill with 0% incline. 3 miles increasing incline starting at 1% and then 1/2% every half mile while maintaining a 9:00-9.15 pace. Maxed out at 4%.

  2. RUN
    blah Long Run 14.5 mi 02:30 10:20 pace

    Rough day. Time for some recovery

  3. RUN
    good 6 mi 00:59 09:52 pace

    5 miles at 8:40 pace and a nice easy cool down mile.

  4. RUN
    6.25 mi 00:57 09:09 pace

    Took me 5 marathons and an Ironman, but I'm finally going to try some hill training. 1.5 mile w/u at an 8:49 pace. 400 meter hill with 400 meter recovery. Grades were 4.5%, 5.0%, 5.5%, 6.0%... read more

    • Michael S.
      Michael S. Nice Job
      Nice Job:

      I'm working on a hill training plan for the treadmill too. I know it will do me some good.

      over 6 years ago

  5. RUN
    alright Long Run 14.45 mi 02:17 09:29 pace

    On the road again....just slugging out another long-run.

  6. RUN
    alright YMCA 7 mi 01:03 09:00 pace

    Treadmill for 6 miles at 8:49 pace and 1 mile on the track at whatever pace.

  7. RUN
    6 mi 00:53 08:45 pace

    First 3 miles were brutal at a 9:15 pace. Brian and Darren kicked it up a notch and I couldn't let them leave me behind. Group training is awesome for this very reason!!

  8. RUN
    good 7 mi 01:03 09:00 pace

    1.5 mile w/u
    6 x 800 with 400 recovery (avg pace per 800 = 7:35, 7:30, 7:24, 7:19, 7:13, 7:08)
    1.5 mile c/d

  9. VELO
    Y-Cycling 18 mi 01:00 18.0mph pace

    total calories burned = 700

  10. RUN
    tired Long run 14 mi 02:24 10:15 pace

    Every marathon training season I have one absolutely horrible workout where everything goes wrong. Hopefully this was it. I think I narrowed it down to nutrition. I hate two Special K granola ba... read more

  11. RUN
    blah YMCA Treadmill 6 mi 00:53 08:49 pace

    Was regretting the decision to have late night, half priced appetizers at Applebees the night before. Was planning on 7 miles and had to stop at 6 to address the runs of a different sort....if you... read more

  12. RUN
    Tempo 4 mi 00:38 09:30 pace

    1 mile w/u
    2.5 mile main set with increasing pace from 8:30-7:30 avg every 800 meters
    1/2 mile c/d

  13. RUN
    Speed Work 7 mi 01:07 09:34 pace

    1.5 w/u at 9:00-9:30 avg pace
    1 x 800 @ 8:41 avg
    1 x 800 @ 8:34 avg
    1 x 800 @ 8:27 avg
    1 x 800 @ 8:20 avg
    1 x 800 @ 8:13 avg
    1 x 800 @ 8:06 avg
    1.5 mile c/d

  14. RUN
    good Frostbite Series 20k 12.5 mi 01:45 08:24 pace

    Set a PR for this race. Felt great

  15. RUN
    good Tempo run 6 mi 00:53 08:45 pace

    1 mile w/u at 9:00 pace
    Mile 2 - 8:45 avg
    Mile 3 - 8:30 avg
    Mile 4 - 8:20 avg
    Mile 5 - 8:50 avg
    Mile 6 - 9:30 avg

    Last 2 miles was with my son.

  16. RUN
    good 6 mi 00:55 09:09 pace

    1.5 mile w/u
    4 x 800 Intervals (avg pace of 7:30, 7:24, 7:19, 7:13) - 400 recover after each interval
    1.5 mile cool down