Site:
http://runforlife1.blogspot.com/
Miles:
2983 total / 139 in 2015
Goal:

I will probably only run 2 races this year and will only run about 250 miles after taking some time off. I feel great now and will finish this year strong!

Track and share your training!

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  • 16 miles
  • 03:12 time
  • 2205 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Out and Back 5M 5.04 mi 00:56 11:03 pace

    First full 5 miler with no walk breaks in over a year. Felt good. Took it easy and just focused on completing my distance with no walk breaks. 79 degrees and 99% humidity at 7 AM.

  2. walk
    good WU and CD 0.6 mi 00:12:20 20:27 pace

    Nice and easy this morning. It's all about the miles.

  3. RUN
    good 3.5 M for breakfast 3.52 mi 00:37 10:31 pace

    Steady. Not bad for my first back to back run days in a while.

  4. RUN
    WU and CD 1.72 mi 00:24 14:13 pace

    Run/Walk

  5. RUN
    good 5K morning run 3.17 mi 00:33 10:32 pace

    Pushed as far as I could with the temp and just getting over a cold.

  6. RUN
    WU and CD 2.04 mi 00:29 14:27 pace

    Run/Walk. Hot and sweaty!

  7. RUN
    good 5K morning run 3.11 mi 00:31 09:57 pace

    Decent pace this morning. Splits were 10:11, 9:51, 10:00 and finished with a 9 minute pace to the finish.

  8. RUN
    good Run/Walk 2.13 mi 00:30 14:04 pace

    WU and CD.

  9. RUN
    good 5K non race run (no walk breaks) 3.13 mi 00:32 10:10 pace

    Funny, this is only about 30 sec slower than Friday night's race. Felt much smoother, nice even pace throughout.

  10. RUN
    good Run/Walk for WU and CD 2.11 mi 00:28 13:17 pace

    Felt pretty good.

  11. walk
    good Beach to Beach cool down 1.3 mi 00:26 20:00 pace

    Easy cool down. Just walking. I didn't want to tighten up. I have to work early tomorrow!

  12. RUN
    good Beach to Beach 5K 3.13 mi 00:31 09:59 pace

    Had a good pace for 2 miles at 9:40 and then coasted in with walk breaks. 92 degrees at the start, so I didn't want to push too hard.

  13. RUN
    good Warm up for 5K 0.67 mi 00:09:13 13:48 pace

    Had a great warm up session.

  14. walk
    good Cool down 0.38 mi 00:08:00 20:58 pace

    Nice and easy, followed by some stretching. I didn't want to take any chances right before my first 5K in a year.

  15. RUN
    good Mile 3 Run/Walk 1 mi 00:12:44 12:40 pace

    Felt pretty good.

  16. RUN
    good Mile 2 after some stretching 1.07 mi 00:12:31 11:40 pace

    Started with a short walk and then a good run.

  17. RUN
    good 1 mile 1 mi 00:09:50 09:48 pace

    More or less my intended pace for Friday's 5K.

  18. RUN
    good Warm up-progressive intervals 1.01 mi 00:11:38 11:33 pace

    Interval warm up. Similar to my pre-race ritual. Walk then run 1/4 at 10 min., walk then run 1/4 at 9, walk then run 1/4 at race speed. Felt good.

  19. walk
    good Cool Down 1 mi 00:16 15:51 pace

    Mostly walking.

  20. RUN
    good 5M 5.01 mi 00:54 10:50 pace

    Legs felt good. I'm ready to go to 3 a week.