14185 total / 2458 in 2014

Get fast. PRs in the mile, 5K, 10K and half marathon

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  1. RUN
    This Runs for Jack 5 km 00:16 05:11 pace

    Never felt right, didn't really feel tire, just heavy legs and lack of turnover throughout. I had the course at 3.15 (so did a few others I talked to). Splits from Garmin 5:12, 5:05, 5:05.

  2. RUN
    Treadmill 8 mi 00:54 06:45 pace

    Easy run before meet and then running around at meet.

  3. RUN
    Cross Country Practice 4 mi 00:29 07:15 pace

    Easy second run.

  4. RUN
    10 mi 01:07 06:40 pace

    Nice and easy.

  5. RUN
    Turtlehead 7 mi

    2 on 1 off x 7 with team.

  6. RUN
    Treadmill 6 mi 00:45 07:30 pace

    Nice easy second run.

  7. RUN
    Treadmill 6 mi 00:40 06:40 pace

    Nice and easy, slept in so only able to get in 6.

  8. RUN
    Cross Country Practice 8 mi

    5 x K with our top guy. 3:05, 3:03, 3:02, 3:03, 3:01.

  9. RUN
    Treadmill 10 mi 01:07 06:40 pace

    Nice and easy, back of knee still sore. But I think it is muscle soreness and nothing more, so I am going to get me some KT tape and just run through.

  10. RUN
    Workout at meet 8 mi

    Ran workout with varsity guys before the meet. 4 tempo/ 1 at race pace with 1 minute jog between sets. Felt fine running,

  11. RUN
    Hickory Creek LaPorte 4 mi 00:30 07:30 pace

    Maybe the worst I have felt on a run ever...lunch was not sitting well, trying to shuffle jog and avoid throwing up for the second part made run number 2 on the day absolutely miserable. Hopefully... read more

  12. RUN
    Tag Game 9 mi

    Long warm up, then played tag with the team. A great fartlek effort.

  13. RUN
    Treadmill 10 mi 01:03 06:17 pace

    Uptempo on the treadmill at practice.

  14. RUN
    Cross Country Practice 8 mi

    Ran with our third group. Legs still very much feeling Sunday's effort. So took the goal of running about HM goal pace for the 400s. Did 13 with minute rest. Probably averaged 78-79. Felt... read more

  15. RUN
    Post Race workout 9 mi

    After race half mile jog then 2 mile tempo (11:20), half mile jog, 1 mile tempo (5:25), then finished cool down. Overall a great day, getting prepped for Naperville Half.

  16. RUN
    Pant For the Pantry 5K 5 km 00:16 05:00 pace

    Good effort. 5:11, 5:05, 4:55 (:24). Pleased with the race then headed out for the end of the workout.

    • Ron W.
      Ron W. Great Performance
      Great Performance:

      killer 3 miles at my mile pr pace, it's all relative - nice progressive splits Jeff!

      15 days ago

    • Adam K.
      Adam K.

      Awesome splits Jeff, well done!

      15 days ago Like

  17. RUN
    Quincy, IL 9 mi 01:00 06:40 pace

    Ran some before meet, ran shake out jog, then ran at meet.