Miles:
5264 total / 382 in 2014
Goal:

sub 1:40:00 half. 5K time that starts in a 20, not a 21. We'll see what happens from there.

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  • 9 miles
  • 01:14 time
  • 947 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good gym miles 4.5 mi 00:40 08:53 pace

    Did a mile warmup and was going to do a tempo, but a mile into the tempo I knew I just didn't have 2 more miles like that, so I took a short breather and then turned them into mile repeats. 7... read more

  2. RUN
    good easy does it 4 mi 00:34 08:28 pace

    Just getting that zero zapped. then 10 minutes rowing.

  3. RUN
    good Saturday buddy run 5 mi 00:48 09:39 pace

    Great group run Alex Lane I. , Vern H. , and several other guys from Handley and around town. Great temps, great peeps, good times! All except for the mudholes Alex!!!!!11

  4. RUN
    good easy fiver 5 mi 00:44 08:48 pace

    Just an easy five on the 'mill....

  5. RUN
    good progressive zipper 5 mi 00:40 07:55 pace

    Started at 8:30 finished last 1.5 at sub 7. Good date run with the Mrs. She almost beast me again today. So proud of her.

  6. RUN
    just a run of the mill run 4 mi 00:34 08:26 pace

    nothing all that special here, just wanted to finish below 34 minutes today. Barely did it and had to run a 7:24 on the last mile to do it. 12 minute row followed.

    • John M.

      Nice, does rowing have a direct impact on your running? I imagine its a good core workout.

      13 days ago Like

    • Jamey W.
      Jamey W.

      Just started rowing. I hope it stregthens my core and upper body. It's also a good cardio workout. I hope to build on it and see what it can do for me. I know people that love it and swear by it, thought I'd try it out with my running.

      11 days ago Like

  7. RUN
    good progressive 5'er 5 mi 00:41 08:13 pace

    Hopped on the mill. Started out at 8:50 and bumped it down every half mile for miles ending at a 7:24 pace for the last half. Then did a mile down at 8:30.

  8. RUN
    good easy morning 3 mi 00:27 08:54 pace

    super easy this morning. Legs were a little funky from last night, but not too bad. Did 20 mins of core work before this one.

  9. RUN
    good tempo Tuesday 5 mi 00:39 07:49 pace

    Mile up at 8:30, 3@ 7:15 average, mile down.

  10. RUN
    good easy zapper 4.5 mi 00:39 08:36 pace

    Got in a nice easy 4 1/2 miler this morning at an easy pace, followed by 10 minute row.

  11. RUN
    good gym date! 4.5 mi 00:38 08:20 pace

    went the gym this morning for a treadmill date. Never did I think my wife would outlast me on a treadmill....but she did! Proud of her! I did 4 1/2 miles at an 8:20 easy pace. Fun one, followed... read more

  12. Shoutout to my wife! Melinda W. ran further than I did today! Proud of her.

  13. RUN
    good quick gym'er 3 mi 00:24 08:03 pace

    Did some core work and then got three on the mill.

  14. RUN
    good Tuesday Tempo 5 mi 00:39 07:43 pace

    Despite the beautiful weather, I hopped on the treadmill at the gym and cranked out an ugly 5 mile tempo. Did one up at 8:30, 3 at a 7:12 average, then a 8:56 cooldown. Just not my best effort. ... read more

  15. RUN
    good nice and easy 4 mi 00:34 08:25 pace

    Nothing fancy here, just an early morning gym sweatfest. Followed by a 10 minute row.

  16. RUN
    good the old four in 30 4 mi 00:30 07:27 pace

    Haven't done this one in a long time. .... felt Goooooood. Ran a 1600, 1200, 800 and a 400 at 6:50 ish pace each.

  17. RUN
    good early three 3 mi 00:26 08:30 pace

    Just a few miles followed by some rowing and core work.

  18. RUN
    good Tuesday Tempo 4 mi 00:31 07:43 pace

    first crack at a little speed in a while. first mile up at 8:30ish, next two at 7:15 average, mile down at 8:00. Feeling good. Switched gyms. Went from Anytime to Body Renew, like it a lot so far.

  19. RUN
    good Monday mill 4 mi 00:34 08:30 pace

    Just getting the week started and hit the mill for a run.

  20. RUN
    good Gym 5'er 5 mi 00:43 08:37 pace

    Nice and easy, did bump the last mile down in the low 7:00s.