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Mark logged 12887 miles.

Last workout over 4 years ago. Help get them back on track!

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  1. Sorry DM'ers. I've been a bad friend lately. And, since most of my team is now on Strava, and since Garmin auto-uploads to Strava, I'm only going to post workouts there. Just too ... read more

  2. RUN
    Shakeout 1.1 mi 00:08:00 07:16 pace

    Ran a bit after sitting down to keep re legs from getting stiff.

  3. RUN
    Sioux Falls Marathon 26.2 mi 03:51 08:48 pace

    Had a great time pacing Sarah today on a beautiful course and perfect weather. She qualified for Boston by almost 5 minutes. So proud of her, this is the first race she's ever run with a goal ... read more

    • Jarrod D.
      Jarrod D.

      Haha, good stuff. Congrats to both of you! I was out there too. Wasn't trained for it, but had fun running it.

      over 4 years ago Like

    • Show 4 more comments...
    • Paul S.
      Paul S.

      What a great brother! Solid!

      over 4 years ago Like

    • Rick M.
      Rick M. Great Performance
      Great Performance:

      Congratulations, what a day--and what a memory this will be for both of you!

      over 4 years ago

  4. RUN
    Sioux Falls 8.6 mi 01:06 07:40 pace

    Little shake out before pacing duties tomorrow morning.

    • Marcie M.
      Marcie M.

      Have fun tomorrow. And I hope your sister has an amazing race!! Go get that BQ!

      over 4 years ago Like

    • Craig P.
      Craig P.

      Nice shake out run Mark. I am sure that the weather there is much nicer. Hope you you guys have a great race!

      over 4 years ago Like

  5. RUN
    Recovery 10 mi 01:21 08:07 pace

    Easy recovery miles on the mill. Stopped at 10 even though legs are feeling good, pacing my sister to a BQ in Sioux Falls this Sunday.

  6. VELO
    Bike Recovery 27.5 mi 01:31 18.1mph pace

    Hamstring a little unhappy so I did a 90 min recovery ride to get some blood flowing.

  7. RUN
    MP stuff 9.6 mi 01:04 06:42 pace

    I was really hoping I could do this well, but that heat and post-rain humidity! 20 x 60 sec@MP & 60 sec moderate. After a few stops to cool down I stopped at 17. MP segments came in too fast a... read more

  8. RUN
    Recovery 7.2 mi 01:00 08:20 pace

    Legs felt like running really slow today so that's what I did. A local runner I know ran by me on a tempo so I joined in for a bit so we could talk about upcoming races.

  9. RUN
    2 x 3 miles at MP 9 mi 01:00 06:40 pace

    Did this workout this afternoon after meetings, but lunch was a bit too heavy for pace work. 2 miles warmup, 3 @MP, 1 easy, 3@MP. Walked a bit to cool down but had to scrap the last mile and go to ... read more

    • Craig P.
      Craig P.

      Nice job on the repeats Mark. Glad to hear the hamstring was cooperating.

      over 4 years ago Like

  10. RUN
    Warmup 3.21 mi 00:24 07:28 pace

    Ran the memorial gravel loop to stretch my legs a bit. Hamstring wasn't going to let me go fast so I shut it down at 3.

  11. RUN
    Easy TM 9.3 mi 01:10 07:31 pace

    Just 70 on the mill, a mid day run wasn't looking so fun.

  12. RUN
    Easy'ish 10.1 mi 01:13 07:16 pace

    Stupid humidity today as always but the cloud cover made it bearable. Not exactly recovery, but easy enough despite yesterday's long workout.

  13. RUN
    Long TM w 8@MP 20 mi 02:18 06:52 pace

    4 Easy, 4x400@10k, 3 easy, 8@MP, 3 easy. Did this on the mill because there was no way I could do a tempo in the afternoon heat. Had to go find a fan after the 400's because I was already po... read more

    • Ron F.
      Ron F.

      Solid work.

      over 4 years ago Like

    • Show 5 more comments...
    • Craig P.
      Craig P.

      I am jealous of your discipline. You are my inspiration on the tough days. Keep up the good runs

      over 4 years ago Like

    • Paul S.
      Paul S.

      Bravo Mark! That's some sweet speed thrown in there! Nice! Yup the miles are coming backā€¦just trying to do a slow ramp up!

      over 4 years ago Like

  14. RUN
    Easy w Strides 10 mi 01:19 07:51 pace

    I hit the mill again after rolling and strength stuff in case the hammy acted up. Everything good. 10 strides at mp for last 2 miles to prep for tomorrow.

    • Craig P.
      Craig P.

      Nice run Mark. I find that foam rolling is a huge help before runs if available.

      over 4 years ago Like

  15. RUN
    TM Hills 7 mi 01:00 08:34 pace

    Treadmill miles at various inclines from 5-15%. Hamstring hurting so this is kind of like rehab. Also did lots of strength work tonight.

  16. RUN
    Easy Run 8 mi 01:01 07:37 pace

    Was supposed to be a workout, but during first 1600 my hamstring started hurting and didn't go away. Scrapped the workout because it just didn't feel right. Ran easy for the rest of the... read more

  17. RUN
    Easy Morning 9.48 mi 01:08 07:07 pace

    Nice weather this morning in the 60s and a beautiful wind. I kept this run a little easier making sure I stayed within the right HR zone.

    The main difference between running here and back in Hous... read more

  18. RUN
    Hello Grafton 6.77 mi 00:45 06:42 pace

    Arrived in Milwaukee this afternoon and decided to go for a short second. Temps in the low 70's tonight made this a rather enjoyable run, and despite the hills I ended up running faster than I... read more

    • Marcie M.
      Marcie M.

      This just makes me smile. I am north--but not that far north. Still should be a warmer morning but hopefully a good 10 degree break. Which should feel like 20. Welcome to Milwaukee. Save it for Wednesday. :-)

      over 4 years ago Like

    • Andy F.
      Andy F.

      Wow! Nice speed in the cooler air!

      over 4 years ago Like

    • John S.
      John S.

      70s. Oh how I dream of temps in the 70s. Nice run.

      over 4 years ago Like

  19. RUN
    Downtown 10 mi 01:17 07:42 pace

    I took a recovery run approach this morning as the legs were a bit tight. Yesterday was an impromptu day off, but I was so tired from the weekend that I just didn't feel like running. Last nig... read more

  20. RUN
    Fast finish long 21 mi 02:28 07:01 pace

    Was going to run this morning in Austin, but decided to sleep in. It was just too much of a luxury to be by ourselves and not have to go anywhere. So after driving back this afternoon and eating a ... read more

    • Andy F.
      Andy F.

      Nice long mill session!

      over 4 years ago Like

    • Show 3 more comments...
    • Craig P.
      Craig P.

      It amazes me that you can run that far AND that fast on the tread mill. You are the man.

      over 4 years ago Like

    • Marcie M.
      Marcie M.

      Glad you took advantage of the down time and enjoyed your morning. Such a rock star to come home and knock this out. On the treadmill. I honestly don't think I could do that. You really are amazing.

      over 4 years ago Like