8594 total / 0 in 2018

Run all of the roads within a 5 mile radius of my home---from my home

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Ken logged 8594 miles.

Last workout over 1 year ago. Help get them back on track!

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  1. Done with daily logging in DailyMile - if you want to look up my routes - follow me on Strava -

    I will periodically check in as the only benefit for using D... read more

  2. RUN
    Casino Union Loop + Nott St hill 6.4 mi 00:50 07:47 pace

    small group of two this week....just Jordy and I

  3. RUN
    7 mile tempo 9.45 mi 01:07 07:07 pace

    Out with DD and Jordy pacing us out (he hammered 5:50s on the way back)
    Plan 7 mile tempo @ 6:50 - felt as if when I tried to maintain 6:50s it was too slow (sorta) almost as if if I held the 6:50... read more

  4. RUN
    4x1200s 7.78 mi 00:59 07:35 pace

    1200s suck, but not as much as 1000s - got it done just felt heavy for each one. Decided to not watch the splits on the last two and just observe the percentage HR to see how hard the actual VS per... read more

  5. RUN
    Late easy on sidewalks 6.62 mi 00:55 08:21 pace

    didn't get out til 4p so needed to keep to the sidewalks - keeping HR below 130-135

  6. RUN
    Long run on plan 12.48 mi 01:30 07:10 pace

    Plan was 12 long @20-30s slower than MP, but it felt pretty good so kept it rolling. Pushed the three big hills pretty hard, abuse after missing my easy run due to sitting in the car for 8 hrs brin... read more

  7. RUN
    Casino Union Loop + Nott St hill 7.01 mi 00:54 07:40 pace

    Jordy, Creagan, Nick Whaley and Shawn DeCenzo starting it out, Shawn peeled off and then DD met us about 2/3 through on Uniion

    Wicked windy heading West

  8. RUN
    6 Mile Tempo - soaked 8.01 mi 00:57 07:07 pace

    out to bike path with with DD and Jeff Andritz then DD and I hammered out a tempo that was supposed to be at 6:50s --- hahahaha -- ended up a lot faster -- boy did it get cold out towards Lock 8...... read more

  9. RUN
    5x1000 brutal winds at Union 8.21 mi 01:03 07:41 pace

    With Creags for a bit. Winds were out of the south today and gusting (10-20mph) pretty strong on the main side of the track and the bend by the scoreboard
    3:43 @ 5:49 163bpm
    3:39 @ 5:47 163
    3:44... read more

    • Trent L.
      Trent L.

      That sounds miserable. Way to get it done.

      over 1 year ago Like

    • Ken T.
      Ken T.

      thanks Trent, yea wind and speed work does not make for a good combination

      over 1 year ago Like

  10. RUN
    Casino Union Loop 6.01 mi 00:47 07:44 pace

    with Jordy, pretty chilly at lunch but very comfortable after 15 min

  11. RUN
    Oakwood Hill repeats 7.51 mi 00:59 07:50 pace

    Strava elevation calcs are a bit askew - 400ft on Garmin - easy run peppered with the back and forth on Oakwood Rd since the plan doesn't really take hills into account

  12. RUN
    EZ8 8.59 mi 01:13 08:29 pace

    Tough winds on Meads

  13. RUN
    GE XC Practice?! 6.59 mi 00:51 07:44 pace

    With Jordy, Creagan, Andritz and DD

  14. RUN
    6 mi Tempo 8.12 mi 01:00 07:19 pace

    1.7 mile warmup, never really warmed up, damn wind - then maintained 6:50ish for 6 around the Southside of Scotia - best place to run in the winter

    Ken: 6:49 | 6:52 | 6:45 | 6:44 | 6:47 | 6:33
    Da... read more

  15. RUN
    6x800 sucking it 8.39 mi 01:00 07:05 pace

    Supposed to be 6x800 @ 5:40pace, definitely knew that would not happen after the Half on Sunday. They didn't feel too uncomfortable. The 400 AR was too fast on all but the last one but I was s... read more

  16. RUN
    EZ on the Waterline South 7.01 mi 01:02 08:54 pace

    Real easy on the trail after the race yesterday

  17. RUN
    Hangover Half 13.23 mi 01:29 06:44 pace

    Felt great for the first 9 miles, then my left hip decided it wanted to stop, weird weakness in the upper front (almost groin)
    6:35 | 6:31 | 6:35 | 6:44 | 6:36 | 7:01 | 6:47 | 6:35 | 6:43 | 7:01 |... read more

  18. 2016 recap, 1845 miles:
    Interesting stats, 3 minutes shy of 10 full days of running over 260 days while burning 59 pounds worth of calories
    5K PR - 18:40 Watervliet
    15K PR - 60:25 WS#1
    Had th... read more

  19. RUN
    Last 2016 run 7.02 mi 00:59 08:24 pace

    Overdressed based on the walk early with my wife, I know better. Fit365 in Delmar is holding a 5k on the railtrail tonight, they cleared about 2 miles of it and posted signs that they cleared it. S... read more