Miles:
6779 total / 416 in 2017
Goal:

PRs! 5k - 23:01, 8k/5 mi - 41:47, 10k - 51:23, 10 mi - 1:20:18, HM - 1:53:05, FM - 4:23:43.

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  • This Week time period

Entries

  1. FIT
    great week 2 day 6 6.9 mi 00:45 06:31 pace

    elliptical level 3!

  2. RUN
    great week 2 day 5 6 mi 00:51 08:28 pace

    1 mile warmup @ 9:32, 4 tempo miles @ 7:57, 1 mile cooldown @ 9:32.

  3. FIT
    great week 2 day 4 00:45

    total body conditioning!

  4. FIT
    great week 2 day 2 00:45

    total body conditioning!

  5. RUN
    great week 2 day 1 3.5 mi 00:33 09:25 pace

    humid AF run around my parents' neighborhood. splits - 9:41, 9:21, 9:29, .5 in 4:27 (8:54).

  6. RUN
    great week 1 day 7 6.5 mi 01:07 10:16 pace

    run with dad for Father's Day, with some extra sprints thrown in. splits - 10:30, 10:23, 10:20, 10:08, 10:46, .5 in 4:22 (8:44).

  7. FIT
    great week 1 day 6 5.1 mi 00:36 07:03 pace

    flight delay = squeeze in an elliptical workout.

  8. RUN
    great week 1 day 5 6 mi 00:51 08:31 pace

    3 x 1 mi @ 7:32. warm up, recoveries and cool down @ 9:32.

  9. FIT
    great week 1 day 4 00:45

    total body conditioning!

  10. RUN
    great week 1 day 3 3.25 mi 00:30 09:20 pace

    first run of half marathon training! treadmill progression with online at 0.5. splits - 9:33, 9:23, 9:14, 0.25 in 2:12 (8:48).

  11. FIT
    great week 1 day 2 00:45

    total body conditioning!

  12. RUN
    great cooldown 2 mi 00:19 09:39 pace

    cool down run home from georgetown. splits - 9:25, 9:54.

  13. RUN
    great Lawyers Have Heart 5k 3.1 mi 00:24 07:40 pace

    who put hills in a 5k in DC? hot and tired legs = no PR. splits - 7:41, 7:36, 7:48, 0.1 in 0:43 (7:10).

  14. RUN
    great 6 6 mi 00:55 09:05 pace

    i was pretty sick on vacation and skipped most of the running. back in town - happy with the pace considering i still have a cough. 5k saturday - eek! splits - 9:07, 9:05, 9:33, 8:56, 9:07, 8:45.

  15. RUN
    great newport 5k 3.1 mi 00:29 09:17 pace

    in RI for a wedding. little run from middletown to newport to pick up more cold medication. cough cough. splits - 9:36, 9:11, 9:11, 0.1 in 0:50 (8:20).

  16. RUN
    5 5 mi 00:47 09:19 pace

    pre-vacation 5 miler. splits - 9:09, 9:10, 9:21, 9:25, 9:32.

  17. RUN
    great 3 mi 00:27 09:09 pace

    hot 3. hello summer running. splits - 9:30, 9:03, 8:54.

  18. RUN
    great progression 3.1 mi 00:27 08:36 pace

    progression 5k. splits - 9:08, 8:45, 8:06, 0.1 in 0:41 (6:50).

  19. RUN
    great recovery 4 mi 00:41 10:17 pace

    easy recovery miles between the storms. splits - 10:24, 10:19, 10:28, 9:58.

  20. FIT
    great elliptical 6.7 mi 00:45 06:42 pace

    elliptical level 3!