Site:
http://athlinks.com/athletes/lsacerio/Profile
Miles:
7454 total / 1098 in 2017
Goal:

PRs: 22:17 (5K), 36:52 (8K), 45:34 (10K), 1:15:57 (10 mile), 1:36:51 (HM), 3:54:18 (marathon). Current goal: get back in shape

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  • 35 miles
  • 05:26 time
  • 3292 calories
  • 7 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good 13.04 mi 01:58 09:05 pace

    8 easy, 4 @ HM effort, 1 easy. Was hoping for 8 min pace for the HM miles, ended up around 8:09-8:10. Not feeling super confident about hitting sub 1:40 again at 3M but I think sub 1:45 will be r... read more

  2. RUN
    alright 6 mi 00:55 09:11 pace

    Felt decent. Tried to keep my pace very easy.

  3. FIT
    tired 00:07:00

    Waiting for a treadmill

  4. RUN
    tired 2 mi 00:20 10:00 pace

    I had to run on the treadmill because my work day went super late. I was feeling really tired and honestly didn't want to run at all. I guess I needed a rest day and this came fairly close.

  5. RUN
    alright 5.5 mi 00:49 08:52 pace

    I more or less hit my target paces (slow on the fastest segments, as usual) but I was hoping they'd feel a little easier. Residual fatigue from Sunday's race, perhaps. 2400m warmup, 2 x... read more

  6. RUN
    alright 5.36 mi 00:49 09:09 pace

    Post work run

  7. RUN
    alright 2.9 mi 00:27 09:19 pace

    Had to run after work

  8. RUN
    great Austin Jingle Bell Run 3.1 mi 00:23 07:19 pace

    This was basically the opposite of my last race in every aspect. Weather was great (sunny, low 40s) and I ran by feel. This meant that I didn't start too fast like I almost always do in shor... read more

  9. RUN
    alright 2.5 mi 00:27 10:37 pace

    Ran about 2 mi warm up and 0.5 mi cool down. Warm up included 5 sets of strides. My Garmin was having problems on the warm up-- it had me moving at an 11:30 pace at one point when I knew for sure... read more

  10. RUN
    good 5.07 mi 00:48 09:29 pace

    Beautiful Shoal Creek run

  11. RUN
    good 6.8 mi 01:02 09:10 pace

    Great run after work.

  12. RUN
    good 5 mi 00:44 08:52 pace

    It was cold and rainy again, so I had the track to myself. 2400m warm up, 3 x 1200m @ 5K pace with 600m recovery, 800m cooldown. I was aiming for slightly under 7:30 pace and ran 7:36, 7:26, and ... read more

  13. RUN
    alright 5.35 mi 00:48 09:00 pace

    This was supposed the 1 mi easy, 3 mi progression (8:30, 8:15, 8:00), 1 mi easy. The progression part went okay but I definitely still have work to do-- 8:37, 8:09, 7:45 (oops). After my dreadful... read more

  14. RUN
    good 6 mi 01:00 09:58 pace

    Work was crazy today, so I couldn't run until late tonight when it was already dark. Ran 6 easy miles on the treadmill and it went about as well as it could go.

  15. RUN
    alright 4.13 mi 00:40 09:43 pace

    Easy run before work

  16. RUN
    good 5.04 mi 00:48 09:25 pace

    Another nice run on Shoal Creek

  17. RUN
    good 11.47 mi 01:44 09:06 pace

    This was supposed to be 11 with 3 @ HM pace at the end. However, a few things messed that up-- 1) ran a new route with my running group but we got a bit lost and 2) I forgot to set my watch to aut... read more

  18. RUN
    good 5 mi 00:44 08:42 pace

    Felt good to be back at the track. 1.5 mi warm up, 8 x 400m @ 5K effort (1:50, 1:48, 1:49, 1:46, 1:48, 1:47, 1:47, 1:47) with 200m recovery and 0.5 mi cool down. I felt like I had a lot of extra ... read more

  19. RUN
    good 4.12 mi 00:38 09:16 pace

    Nice easy run at dusk`

  20. RUN
    blah 5.93 mi 00:54 09:05 pace

    Ugh, this was a mess. Was supposed to run 2 mi easy, 3 mi @ HM pace, 1 mi easy. First two HM miles were okay (8:17, 8:11) but then I completely bonked. An 8:53 mile felt like 5K effort. Not sure... read more