Chris
Great 1st 12 -- terrible last 14. Gassed, sore, tight and miserable. Must get at the source of these flameouts!
- Miles:
- 3278 total / 498 in 2013
- Goal:
Beat my PR in 5K, 10K, Half and Full Marathon. Oh, and injury-free.
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Chris logged 3278 miles.
Last workout 16 days ago. Help get them back on track!
Entries
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blah Pittsburgh Marathon 2013 26.2 mi 04:19 09:52 pace
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great Gateway HS Track 4.53 mi 00:48 10:40 pace
Warmup/cooldown, with 10x200's at 5:35 to 5:45 pace. 200m walks in between to recover (about 17-min pace). Fastest I think I've ever run in my life! Last aggressive run before the maratho... read more
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Good running, Chris!
25 days ago • Like
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great LA Fitness 5 mi 00:50 10:00 pace
Recovery. HR several BPM high -- due to Tuesday's 400s, more than likely.
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great Gateway HS Track 5 mi 00:56 11:07 pace
10 400m repeats -- average of less than 1:38. Probably 1:36 or so. I'd have to do the math. Was very consistent the last 7 -- almost exactly 1:38 average. First three 400s were a tad too fast.
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great Heritage Trail - North Side -... 6 mi 00:55 09:05 pace
Ran with Bob Conway -- donated to One Fund Boston. Pleasant evening and good company. Prayers are with the friends and family affected by the heartless bombing and its aftermath. Glad to help out.
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great Montour Trail, North, then South 12 mi 01:52 09:21 pace
First two miles a bit sluggish, but then I picked it up. Two weeks to go. High winds and started out this run with a bit of snow. Curses, Canada!
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great LA Fitness 5 mi 00:45 08:56 pace
.5 warmup; 1.5 @ 8:00; 1.0 @ 8:30; .5 @ 7:30; .5@8:00; .7@9:13; .3 cooldown. Something like that.
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great Remax Hill 3.55 mi 00:44 12:18 pace
4 sets of 400, 200 and 100 m hill runs -- 100>200>400 in terms of speed. Frank Shorter style! Got done just in time for the thunderstorms to move in.
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Good work, Chris!
about 1 month ago • Like
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great South Side Spur 5 mi 00:47 09:19 pace
Started out a little slow and clunky, but recovered in the 2nd half. Last mile was sub-8:30. What's the deal with the HR? Avg. 176? What? Is that possible?
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Nice run, Chris!
about 1 month ago • Like
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alright Pittsburgh Marathon route les... 20.09 mi 03:21 09:59 pace
Managed a 10-min pace after starting out at a too-fast pace (was late to the start and played a bit of catch-up :( . Legs were trashed for some reason by mile 10, and had to walk part of the hill i... read more
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Good run, Chris!
about 1 month ago • Like
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great LA Fitness 5 mi 00:50 10:00 pace
Nice and slow -- good recovery from the pyramid work the previous night.
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great Gateway HS Track 6.35 mi 01:00 09:31 pace
Pyramids 400-800-1200-1200-800-400. Mile warmup and cooldown. Walking .25 in between. Top pace was about 5:40 for the first 400. Tough workout in 70-degree temperatures.
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Awesome work, Chris!
about 1 month ago • Like
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good South Side Ft Pitt Jail Trail... 7 mi 01:06 09:27 pace
70 degrees, but didn't feel too hot -- a good sign to start the spring. 40 degrees warmer than yesterday! Heart Rate was a little lower, but then again, so was the pace.
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Nice running, Chris!
about 1 month ago • Like
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good South Side to Ft. Duquesne to... 10.03 mi 01:32 09:09 pace
Not great. High HR -- it was an effort to get to 10 at this 9:10 pace. 0.1 mi walk at 6.5 mi for nutrition and water. Next week: final 20-miler.
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Good running, Chris!
about 1 month ago • Like
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great LA Fitness 5 mi 00:46 09:13 pace
This was a quasi-fartlek with a slow warmup and cooldown. Had a 1-mile @ 8 and a half-mile at 7:30 plus some 8:30, 9:15 and 9:30 stretches. Higher HR than I would like, but I guess I was recovering... read more
Hey, I know for myself, the warmest temps I trained on for this was 53 degrees. It was close to or at 70 since at least 9 o'clock. It was 58 in my car at 5am. I went out at a 8:08 pace which is what I trained for but after Oakland's hill my body started overheating. I got sunburned bad. Once my pace trailed off to above 9 minute miles at 17, I decided it wasn't going to happen this race so I pretty much started jogging. Every once in awhile I picked up the pace to see if I had a second wind but nope
15 days ago • Like
Hopefully that was it, Glenn. A friend of mine, who I thought was at least as good a runner as I am, but younger, started out at the 4:00 pace group, and took off at mile 20, coming in at 3:52. I should have run with that pace group instead of trying to stay ahead of 3:50 to give me some time to slow down a bit for the Oakland hill. Maybe that would have helped.
15 days ago • Like
Hindsight, I would do it all the same. Maybe I would have run behind the 3:40 or 3:45 group but it was the heat that did me in, I would have had to slow down no matter what pace I started at. I felt fantastic the first 10K, I actually tried to slow down and couldn't. It felt like I was going slow as it was. I think if I ran the half I would have broke 1:40. So the only answer is run a race that is cooler in temps. If I do Pittsburgh again it will be for fun and run with friends or family.
15 days ago • Like