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Jeff logged 4426 miles.

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

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Entries

  1. RUN
    Friday Long 12.75 mi 01:55 09:02 pace

    Off today so knocked out my long run. Tired legs, but slow and steady wins the race. Got through some good podcasts .... TED talks, Bill Simmons and an episode of Criminal before finishing off wi... read more

  2. RUN
    Shawty Shake-Out 3.5 mi

    Legs a little tight at first, loosened up on the back-end.

  3. RUN
    Interval Wednesday 6.5 mi

    3 miles WU/Recovery/Cooldown - 2 min recovery after each interval. Awesome, awesome weather! All around good session. CrossFit this afternoon.

    6x300 (55, 58, 53, 54, 55, 55) - avg. 4:55 pace
    ... read more

  4. RUN
    Snowy Run 9 mi 01:18 08:38 pace

    Roads were good in most places but slick in areas. Good run, good podcast. Still no lungs ... a month long fight that I hope ends soon.

  5. RUN
    7 Joes Landscaping 7 mi

    Phone died again. Need a new one. Tried some speedwork and got through 6x300's, but my lungs are just not there yet.

  6. RUN
    Sunday 5'er 5 mi 00:39 07:52 pace

    Quick run with my neighbor. Low 8's for the first 3 and a last mile of 7:00.

  7. RUN
    11 Concord-Hauser 11 mi

    Brutal ... heavy legs and my lower back hurt for the first time ever during a run.

  8. RUN
    Speed: The 4-Star Special 6 mi

    Good leg and lung burner! 3.25 WU/CD
    Workout: 3x400-300-200-100 w/800m recovery after the first 2 sets
    Splits:
    - 400 - 1:31, 1:25, 1:23 (5:45 avg pace)
    - 300 - 1:00, 1:01, :59 (5:22 pace)
    - ... read more

    • Paul S.
      Paul S.

      Still did a great job as you progressively increased you pace as you progressed through each set. The monaghetti fartlek is one of my favorites which is somewhat similar but that the recovery is still at a moderate pace which means you're either hitting it at your 5k pace or faster and then recovering a lot faster than a jogging pace.

      about 1 year ago Like

    • Jeff N.
      Jeff N.

      Shoot me the workout ... I'll try it sometime.

      about 1 year ago Like

    • Paul S.
      Paul S.

      I just did it today...I left a pretty good explanation of it...basically my goal is to never go slower than 5k pace for the hard section and to never go slower than 15 secs above my half mary pace for the moderate sections.

      about 1 year ago Like

  9. RUN
    To and Fro CrossFit 7 mi 01:00 08:38 pace

    5 miles prior (8:23ish). Sweet CrossFit workout. 2 miles home.

  10. RUN
    Recovery 7 mi

    Frickin' phone died 1.5 miles into it so ... no idea on pace, but it's a standard route for me so I know the mileage. It was slow anyway ... recovery from yesterday's speed. Follow... read more

  11. RUN
    Hanes Track - Modified Powerh... 7 mi

    3.5 miles WU/CD.
    2 x 1600 - 6:37, 6:58 (kicked by butt!)
    2 x 800 - 3:10, 3:11
    4 x 200 - 37, 37, 35, 37

    Much needed speed. Heavy legs and tired lungs at the end, but so glad to knock this out.... read more

    • Paul S.
      Paul S.

      Nicely done big guy! Love the ladder! I did my workout over at Forsyth Country Day this morning

      about 1 year ago Like

    • Jeff N.
      Jeff N.

      Nice. Heard a rumor they were getting rid of Hanes track - hope not.

      about 1 year ago Like

    • Paul S.
      Paul S.

      Dang that would be terrible. I use Wake's from time to time on the weekend too.

      about 1 year ago Like

  12. RUN
    Hauser Out/Back 6.22 mi 00:51 08:07 pace

    Lungs are not there. Harder than it should have been. A couple pick me ups in there.

  13. RUN
  14. RUN
    Speed 2.5 mi 00:16 06:16 pace

    Trying to get back in the groove. Hands were freezing. Brrr.
    2x800 (6:25 pace)
    3x400 (not sure of pace)
    4x200 (not sure of pace)
    4x100 (not sure of pace)

  15. RUN
    Crud Run 5 mi 00:42 08:25 pace

    Would love to get this crap out of my lungs.