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  1. RUN
    good 13.1@ 90% Goal Pace 13.1 mi 01:24 06:26 pace

    I ran the Spearfish Canyon Half Marathon course for this run. Goal was 6:45 pace but with the net downhill of the route I was a bit faster. Using Jack Daniels :08 / 1% downhill I was actually exact... read more

  2. RUN
    AOTR 6.5 mi 01:00 09:13 pace

    Distance estimated, very easy recovery running.

  3. RUN
    4.26 mi 00:40 09:23 pace


  4. RUN
    2.5 mi 00:30 12:00 pace

    Regen walk / run with Johney.

  5. RUN
    good Regen 6 mi 01:00 10:00 pace

    Group run on M Hill

  6. RUN
    great 11.85 mi 01:32 07:47 pace

    Great run with 8 half mile reps at 110% goal 13.1 pace on the bike path. Nailed it!

    • Thomas N.

      Great work out Kyle, looks like your ready for the half.

      5 days ago Like

    • Morey B.
      Morey B.

      I'm trying to figure this out. So, my HM pace is ~7min/mi... that's 420 seconds. So, I take 420 - 42 = 378 = 6:18. which are 800's in 3:09. Which is about what I run when I run 800's. OK- that seems about right. Did I do that right?

      5 days ago Like1 person

    • Kyle K.
      Kyle K.

      Right on Morey.

      If you look back at my training you'll notice that I started with reps of 300m @ 110% GP, and over the weeks/months have built up to 8x800m at this same pace that two months ago was just as difficult for less distance!

      Also with long runs you'll see that I've extensively progressed from doing 15km at 85-90% GP to 20k at 85-90% to now this weekend I'm aiming for 20k at 90-95% GP.

      5 days ago Like

  7. RUN
    Skyline-Rushmore 12.3 km 01:04 08:22 pace


  8. RUN
    Specific Endurance Repetitions 6 mi 00:36 05:56 pace

    If you saw my status yesterday you'll know that I've been having difficulty hitting goal pace (6:06/mile) workouts. I was 0-2 before nailing today's.
    On 8/02 I did 3.72 m @ 6:19 with... read more

  9. RUN
    5.1 mi 00:46 08:55 pace


  10. In the last 2.5 weeks I've only done a single workout that required me hitting a specific time for a specific distance, tomorrow will be the second. I've also been doing a lot of very eas... read more

    • Stan O.
      Stan O.

      Very interesting. I find that I am getting the same results as you are at this stage of training. Short and log runs aren't an issue but I haven't been able to nail any middle distance paces at MP. It's been extremely frustrating.

      9 days ago Like1 person

    • Show 2 more comments...
    • Kyle K.
      Kyle K.

      Nailed the 6x1mile @ GP w1min recovery today, Stan :)

      9 days ago Like1 person

    • Stan O.
      Stan O. next interval isnt till mid next week. fingers crossed.

      9 days ago Like

  11. RUN
    5.25 km 00:30 09:11 pace


  12. RUN
    Florman - Skyline - Rushmore 11.5 km 01:00 08:23 pace

    EZ, 20 x (MOD30+HARD30), EZ. Enjoyable run!

  13. I've been really hunkering down on my calorie restricting during the last week, with my race two months out. What struck out to me the most is that I'm a bit terrified by how much I was p... read more

  14. RUN
    blah 13.4 km 01:13 08:46 pace

    Not a good run. Terribly hot, started with a headache, ended with a headache, with some stomach cramping around the midway.