Site:
http://athlinks.com/athletes/lsacerio/Profile
Miles:
7159 total / 803 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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  • 18 miles
  • 02:40 time
  • 1642 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good 7 mi 01:02 08:49 pace

    Another treadmill workout. 1.5 mi warmup, 5 miles @ 8:20/HM pace, 0.5 mi cool down.

  2. RUN
    good 5.5 mi 00:49 08:49 pace

    1.5 mi warm up, 5 x 800m @ 5K pace (7:24), 0.5 mi cool down. Would have been better to do this on the track but better than nothing.

  3. RUN
    good 13 mi 02:06 09:43 pace

    Nice to end the week on a good note. Started early (7:00 AM), ran 3 miles easy before meeting up with other runners for another easy 7. I picked it up in mile 11 (8:20), then was supposed to run 1... read more

  4. RUN
    blah 4.5 mi 00:43 09:29 pace

    2400m warmup, 10 x 200m @ 20 secs faster than 5K pace with 200m recovery, 1000m cool down. I was mostly on pace for the fast segments but I didn't feel good and my recoveries were slooooooow.... read more

  5. RUN
    blah 4 mi 00:40 09:58 pace

    Ugh, this was supposed to be 5 miles but I cut it short. Barely slept last night due to noisy neighbors and my lunch today didn't sit well during an afternoon run. Really felt like I was goi... read more

  6. RUN
    good 5.4 mi 00:51 09:29 pace

    Nice morning run

  7. RUN
    good 6.5 mi 00:57 08:49 pace

    Had to wake up at 5:15 AM for this one but it was worth it. Temperature was perfect, workout was hard but manageable. 1.5 mi warm up, 4 x 800m/400m @ 5K/10 secs faster than 5K pace (3:48/1:46, 3:... read more

  8. RUN
    alright 4.1 mi 00:38 09:22 pace

    Loved that it wasn't too hot to run after work but felt kind of blah.

  9. RUN
    good 0.26 mi 00:02:30 09:36 pace

    Short (too short) warmup

  10. RUN
    good Run Free Texas 80s 8K 4.97 mi 00:39 07:49 pace

    This was my 3rd time running this race and my slowest time by far BUT unlike previous years I kept an even effort throughout and didn't start too fast. My finish time predicts a HM around 1:4... read more

  11. RUN
    alright 3.14 mi 00:30 09:26 pace

    Felt kind of off the last 2 days and skipped a workout. Only did an easy 3 today because I have a race tomorrow. Good news is that I'm pleased with my new shoes.

  12. RUN
    alright 4.2 mi 00:40 09:37 pace

    Easy morning run

  13. RUN
    alright 4.16 mi 00:38 09:02 pace

    My usual 4 mile loop with 10 x 50-150m hard running thrown in (average pace around 6:30-7:00). I'd rather do this workout on the track where I can measure distance more easily but I didn'... read more

  14. RUN
    good 5.64 mi 00:52 09:11 pace

    Speedier than my usual recovery runs but the weather was nice and friends were feeling speedy as well.

  15. RUN
    alright 11.24 mi 01:47 09:30 pace

    This was supposed to be 10 miles but I forgot to account for mileage to/from the trail. I also slept until nearly 9 (!), got a very late start, felt a migraine coming on...almost moved the long ru... read more

  16. RUN
    good 6.5 mi 00:58 08:54 pace

    All in all a pretty successful track workout, though it's definitely time to start adding strides to my warm up and setting target paces vs. "just run hard". 1600m warm up, 3 x 1200... read more

  17. RUN
    alright 4.12 mi 00:40 09:48 pace

    Slightly faster easy AM run

  18. RUN
    good 5 mi 00:46 09:07 pace

    Treadmill workout: 1 mi easy, 3 mi @ 7 mph with treadmill at 3% incline (~HM effort), 1 mi cool down. Wasn't sure how well this would go, ended up surprising myself.

  19. RUN
    alright 4.12 mi 00:41 09:51 pace

    Easy AM run