A good progressive run this Spring morn...... well it's supposed to be spring anyway but the temps are going down instead of up (-5C/23F this morn).
Started slow with a 9.17 warm up and ramped to a 7.13 final mile. Happy with this after sunday's efforts.
- Miles:
- 400 total logged
- Goal:
My next goal is the Connamara Half Marathon in April followed by the Cork City Marathon in June
Entries
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John ran 6.2 miles in 52 mins good 6.2 mi / 00:53 08:32 pace
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John ran 16 miles in 2 hours and 22 mins tired 16 mi / 02:22 08:53 pace
Overdrawn!!!!!!!!!
Went to the "bank" today and found nothing left..... A familiar refrain in these recessionary times I suppose but one that hurt me this morning.
The plan was to do an LSHD (long slow hilly distance) of 18 miles. The long ... read more
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You sound like my real bank account. hahah :). I cannot run very far the day before my long run, I just struggle so much with the long run that my legs need to be fresh. So live and learn but you did awesome for fighting it out through. I know you came up short but you had a good workout the day before...so you did amazing! Smiles!!! :)
3 days ago - Show 3 more comments...
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Nice run, - It might not have been the distance you went out for, but you should still be darn proud of the effort laid in it today.
2 days ago -
I still think it was a great run, more so because it was preceded by a 10 mile flat out run. I would have been done after that one!
I like the acronym LSHD. Take out the hills and you're doing LSD...OK, that's lame!
1 day ago
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John ran 9.52 miles in 1 hour and 14 mins and 26 secs great 9.52 mi / 01:14 07:49 pace
Freedom + Tempo = Breakthrough Run
Went out early this moring (6.15am) and ran through the Dawn on a beautifully cold (-3C/27F) and clear day. Had planned a tempo run but went out easy (9.16 1st mile) to warm up the muscles in the cold air.
It was su... read more
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Bravo on today's run! Excellent.
4 days ago - Show 3 more comments...
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Many thanks all.... @Alex, one swallow doesn't make a summer and one good run doesn't make a running partner.... I think I need a bit of work yet to earn that place ...lol
3 days ago -
Very nice overall pace, John! I can't understand how a -3C is beautifully cold, haha.
3 days ago
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John ran 6.2 miles in 54 mins good 6.2 mi / 00:55 08:50 pace
Easy base pace run. Steady all the way. Felt Good.
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nice run.
6 days ago - Show 6 more comments...
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Gearing up for the Connamara Half Marathon? Looking good!
6 days ago -
Nice run. Looks like a lot of us were doing 10k distances today :-)
6 days ago
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John ran 4 miles in 32 mins good 4 mi / 00:33 08:11 pace
Quick "hill sprint" session to complete Brian Adkins Challlenge. 4 x 40 sec hill sprints @ 5.40 pace off an 8.30 base pace.
Felt Good but calves a bit sore after. Need to do more of these to build up speed.-
nice work and congrats on completing the challenge!
7 days ago - Show 4 more comments...
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Awesome hill run, John!
6 days ago -
Thanks All.... @ Marty.... Great news! . Here's an early welcome to Ireland. C u in June.....
6 days ago
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John ran 6.21 miles in 56 mins good 6.21 mi / 00:57 09:06 pace
Easy, recovery pace run. Lovely clear cold morning. Best time to run :-)
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Awesome, agree! Lovely clear night here in the UK John ;)
8 days ago - Show 3 more comments...
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I wished we had bagel in brazil cause that's always my morning breakfast when I'm in USA. Great easy run after the soccer game beat last night, hehe :o) Cruel? Me? Nahhhhh! hehe
8 days ago -
I agree...mornings are the best. Nice recovery run!
8 days ago
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John ran 11.58 miles in 1 hour and 39 mins good 11.58 mi / 01:39 08:33 pace
Fantastic day for a run. Cool and clear with a little sun.
The session was very similar to yesterday's run. First 5m miles easy at 9min pace exactly then steady ramp up with splits of 8.46, 8.42, 8.25, 6.14, 7.58 and 7.47 to the 11mile mark. Finished ... read more-
Next Sunday 18mi will be a piece of cake for you, John. I don't have any doubts! :o) Great 11mi run! :o)
10 days ago -
nice run john, great to see you coming back to some good form. impressive pacing.
10 days ago -
Very nice run today, John!
10 days ago -
Thanks Cynara, Marty, Geri Lynn ... just spotted a typo. that 6.14 should read 8.14...... I would love to be able to "throw in" a 6.14 mile like that but i'm afraid it's just a dream right now... lol
10 days ago
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John ran 10.1 miles in 1 hour and 28 mins alright 10.1 mi / 01:29 08:47 pace
A story of two halves today. Went out easy at 9.12 pace with the aim of not overdoing it. By half way I was feeling a little off and just wanted to be home so picked up the pace a bit. Second half came in at 8.22 pace.
Will try again tommorow..........-
John, nice workout today. My splits were the opposite but by design (last half much more hilly). Good luck with the workout tomorrow.
11 days ago - Show 4 more comments...
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Very nice 10mi run, John! I always start my runs with a jog and automatically I start picking up the pace - that's how I get good pace on all my 10K runs. I like that way best because I don't get fatigue that much if I train this way. :o)
10 days ago -
Thank you all.............
10 days ago
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John ran 6.21 miles in 52 mins good 6.21 mi / 00:52 08:24 pace
Steady run. Felt good. Otherwise unremarkable.
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Nice run! :)
13 days ago - Show 4 more comments...
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easy breezy John!
13 days ago -
Thanks all. It was a good thing indeed. @ Kavitha, I like that formula :-)
12 days ago
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John ran 6.2 miles in 53 mins tired 6.2 mi / 00:54 08:41 pace
Legs were tired and stiff this morn and it took a long time to get into any sort of rythym. Pace was a bit erratic as a result.
Taking a step-back week this week. Body needs it I think....... :-)-
Sounds like you need a little break. Good job realizing it!
15 days ago - Show 8 more comments...
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i think your right john..nothing a couple days off wont cure..but great run!
15 days ago -
A million thanks to you all. Feeling a lot better today but still planning to run easier and shorter this week.
14 days ago
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nice run john - same temps here.. bloody freezing
1 day agoWow, nice run and pace! Suppose to get cold/snow here in CO tomorrow....ugh.
about 24 hours agoHow come I didn't see your post yesterday? :o( Sooo, no spring for you, huh? But hey, you can run in cold weather without any problem and still get a great speed. :o)
about 5 hours ago