16546 total / 1616 in 2015

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

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  • 20 miles
  • 02:13 time
  • 1714 calories
  • 2 workouts
  • This Week time period


  1. RUN
    Old Plank Trail 10 mi 01:07 06:39 pace

    Recovery day.

  2. RUN
    Hickory Creek LaPorte 10 mi 01:06 06:37 pace

    Easy day, legs feeling pretty trashed.

  3. RUN
    Old Plank Trail 10 mi 01:07 06:43 pace

    Pushing Q through the tough hills is pretty brutal, the ultimate strength workout. Solid end to a big mileage week.

  4. RUN
    Iowa City 10 mi 01:08 06:47 pace

    Allowed myself to get lost in Hickory Hills. Lots of single track trails. Got about 30 minutes in there and then finished up running through the heart of campus in Iowa City.

  5. RUN
    Iowa City 11 mi 01:12 06:32 pace

    A nice tour of my old college stomping grounds, ran past all the places I lived as well as basketball, football, and baseball stadiums.

  6. RUN
    Old Plank Trail 4 mi 00:28 06:54 pace

    Nice easy second run, pushing Q in stroller.

  7. RUN
    XC camp 8 mi

    Race specific fartlek, ran with second group. Good solid workout for those guys.

  8. RUN
    Messenger Marsh 10 mi 01:05 06:28 pace

    Nice and easy recovery run.

  9. RUN
    Mokena Junior High and Hickor... 15 mi

    3 warm, 3 x 2K (6:25, 6:30, 6:26), then 3 x 200 (32, 32, 30). Then mile cool, then 6 more with some strides at XC camp. 29 miles through Tuesday is a lot of miles for me.

  10. RUN
    Hickory Creek LaPorte 14 mi 01:37 06:55 pace

    First 8 before camp, 6 more at camp plus hill sprints. Right Achilles seems to be falling up a bit.

  11. RUN
    Old Plank Trail East 10 mi 01:03 06:18 pace

    Nice smooth run. Felt terrible through 3 miles then felt fine the rest of the way.

  12. RUN
    Old Plank Trail with Q 10 mi 01:06 06:36 pace

    Pushed Q for first eight miles, then two more on my own. Legs pretty heavy from last night's race.

  13. RUN
    Trinity Triumph 5K 3.1 mi 00:16 05:08 pace

    Tried to keep it under control, 5:06, 5:10, 5:04, :34. Ran pretty much alone on a pretty hilly course. Overall pleased with the effort. Trying to get clmfortable at around 5:00-5:05 so when I st... read more

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

    Easy am shake out plus strides.

  15. RUN
    Hickory Creek LaPorte 10 mi 01:05 06:32 pace

    New loop, legs felt heavy throughout the culmination of actually starting to train again.

  16. RUN
    Hickory Creek LaPorte 13 mi

    Ran a 20 minute tempo before XC camp. Ran 3.75 in 20 minutes (5:38, 5:29, 5:18, and 5:15ish pace for last .75). Felt smooth throughout.

  17. RUN
    Hickory Creek LaPorte 12 mi 01:21 06:45 pace

    A few before XC camp, and then an hour plus some hill sprints at camp.

  18. RUN
    Hickory Creek LaPorte 10 mi 01:06 06:35 pace

    Third relatively easy day in a row. Week was front loaded with mileage. First 80 mile week since baby number 2 was born 5 months ago. Thinking about setting some race goals for the fall and spring.