Miles:
8896 total / 1287 in 2018
Goal:

goals for 2017 : 3:04:48 marathon, sub-38 10k.

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Entries

  1. RUN
    good seawall 11.84 mi 01:23 07:00 pace

    .92 mile warm up (7:14). 3 x 3 mi @ HMP (19:54, 19:32, 19:43), with 1/2 mi jog recovery (4:30) between repeats. .92 mile cool down (7:37). ran along the seawall.

  2. RUN
    alright stanley park trails 4.1 mi 00:32 07:51 pace

    short, easy recovery run in the Stanley park trails.

  3. RUN
    alright stanley park 7.7 mi 01:05 08:24 pace

    2.6 mile warm up (21:32). 10 x hill repeats (approx. 200m hill up merrilees). 2.6 mile cool down (22:14).

  4. RUN
    alright seawall 8.84 mi 01:03 07:05 pace

    1.42 mile warm up (11:13). 6 miles @ HMP (39:37 - 6:36/mi). 1.42 mile cool down (11:47). ran along the seawall.

  5. RUN
    good stanley park 6.7 mi 00:52 07:43 pace

    easy, medium distance run in the Stanley park trails and seawall.

  6. RUN
    good seawall 11.84 mi 01:28 07:27 pace

    medium-long run, with 2 miles @ HMP. 8.92 miles @ long run pace (67:58 - 7:37/mi); 2 miles @ HMP (12:58 - 6:29/mi); .92 mile cool down (7:28).

  7. RUN
    alright stanley park trails 6.14 mi 00:48 07:48 pace

    short, easy run in the Stanley park trails, with 5 strides.

  8. RUN
    alright stanley park trails 4.1 mi 00:32 07:54 pace

    short, easy recovery run in the Stanley park trails.

  9. RUN
    good seawall 8.59 mi 01:03 07:20 pace

    1.42 mile warm up (11:16). 8 x 1/2 mi @ 5k pace (2:59, 2:57, 2:57, 3:02, 3:04, 2:59, 3:04, 2:59), with 1/4 mi recovery jog (2:15). 1.42 mile cool down (12:03). ran along the seawall; crowded and... read more

  10. RUN
    good stanley park 7.34 mi 00:57 07:46 pace

    easy, medium distance run in Stanley park, with 5 strides. (shut down marathon training due to missing too many workouts over the last 3 wks for various reasons; switch to half-marathon training)

  11. RUN
    alright stanley park trails 7.22 mi 00:56 07:45 pace

    easy run in the Stanley park trails, with 5 strides.

  12. RUN
    alright seawall 8.47 mi 01:04 07:32 pace

    2.06 mile warm up (16:48). 30 x (:30 fast / :30 easy) - 4.35 miles (7k) in 29:58 (6:53/mi). 2.06 mile cool down (17:04).

  13. RUN
    alright stanley park trails 5.66 mi 00:46 08:08 pace

    short, easy recovery run in the Stanley park trails. legs a little slow and sluggish.

  14. RUN
    good seawall 11.84 mi 01:26 07:14 pace

    moderate paced (AT), medium-long run along the seawall.

  15. RUN
    good home/ seawall/home 7.26 mi 00:57 07:48 pace

    easy, medium distance recovery run along the seawall.

  16. RUN
    alright seawall 10.98 mi 01:21 07:24 pace

    2.06 mile warm up (16:56). 4 x 1.5 mi @ 10k pace (closer to tempo pace) - (9:36, 9:40, 9:30, 9:39), with 1/2 recovery jog (4:45) between repeats. ran on a crowded and busy seawall. legs felt oka... read more

  17. RUN
    good stanley park trails 7.22 mi 00:56 07:45 pace

    easy, medium distance run in the Stanley park trails.

  18. RUN
    alright seawall 14.12 mi 01:45 07:24 pace

    2.06 mile warm up (16:42). 10 miles @ MP (70:51 - 7:05/mi). 2.06 mile cool down (16:59). ran along a crowded and windy seawall; somewhat hungover.

  19. RUN
    good griffith park (LA) 6 mi 00:54 09:01 pace

    short, easy, hilly run in Griffith park.

  20. RUN
    good griffith park (LA) 10 mi 01:30 08:58 pace

    very hilly, moderate effort run, medium distance run on the Griffith park trails.