Jake
Awesome run. Warmed up for 3/4 mile then ripped off 4 miles at 8:02, 7:50, 7:51 and 8:01 for a total of 31:44. Felt great cooling down. That is also the fastest I have ever run 4 miles.
- Site:
- http://www.jgwilliams99.com
- Miles:
- 3310 total / 443 in 2012
- Goal:
Now that I've finished one marathon, maybe I'll think about a second one in 2011.
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Entries
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RUN
great 4-mile tempo run 5.4 mi 00:44 08:12 pace
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RUN
alright 5.1 mi 00:44 08:33 pace
Felt sore but a good run still.
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RUN
good 2 mi 00:19 09:30 pace
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RUN
great 7.7 mi 01:06 08:34 pace
My own SI 5K challenge. Running to the course, doing the course and then coming up the hill from the beach and heading home. Felt great to conquer that hill, albeit slowly.
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RUN
good 6x400 meters 2.9 mi 00:21 07:22 pace
3/4-mile warmup in 6:16. 400 meters at 1:48, 1:43, 1:38, 1:31, 1:43 and 1:43. It was really humid and that seemed to sap my finishing speed quite a bit. Or, maybe I was starting at a pace I couldn'... read more
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RUN
great 5.3 mi 00:44 08:17 pace
Had two miles in there at 7:53 and then 8:00 flat.
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RUN
good 4 mi 00:34 08:36 pace
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RUN
good 6 mi 00:53 08:50 pace
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RUN
great 5.7 mi 00:48 08:25 pace
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RUN
great 6.2 mi 00:52 08:23 pace
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RUN
great 5 mi 00:42 08:29 pace
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RUN
great 5.2 mi 00:44 08:26 pace
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RUN
great 4.6 mi 00:39 08:32 pace
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RUN
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RUN
great 5.8 mi 00:50 08:36 pace
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RUN
good 4.7 mi 00:40 08:27 pace
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RUN
good 5.2 mi 00:45 08:37 pace
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RUN
great 5.4 mi 00:45 08:19 pace
Did the middle 5K in a personal best 24:05 and took it easy otherwise. Felt great at the end of it.
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RUN
good 3.5 mi 00:30 08:31 pace
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RUN
good 11 mi 01:36 08:45 pace
Jake
