Miles:
4159 total / 210 in 2014
Goal:

Beat my PR in 5K, 10K, Half and Full Marathon. Oh, and injury-free.

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Chris logged 4159 miles.

Last workout 6 months ago. Help get them back on track!

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Entries

  1. RUN
    great 15.12 mi 02:16 09:00 pace

    High HR (Avg.), but a nice run. Not so stiff afterwards. Slight left heel pain. Gnarly groin muscle, but not a significant problem, I don't think. Began after my hill repeats Thursday -- sore ... read more

  2. RUN
    great Fast Walking Warmup/Cooldown 2 mi 00:30 15:00 pace

    Fast walk to LA Fitness from Meineke, where car was being worked on.

  3. RUN
    great Treadmill Hill Repeats 3 mi 00:30 10:00 pace

    12x400 hills at 5%

  4. RUN
    great West End / North Shore 9 9 mi 01:28 09:43 pace

    Fast first 3 miles, then settled down into a nice, LSD run. Good HR. All systems go. 15 next Saturday.

  5. RUN
    great Treadmill 5 mi 00:45 09:00 pace

    Easy. That is all. Avg HR probably 140.

  6. RUN
    great Treadmill Sprints 4.5 mi 00:45 10:00 pace

    1 mi w/u, 30 min .04-mi sprints, .02 walks, with .02 ramp-ups and ramp-downs, so about 28 .1-mi sequences. HR only topped out in the low 140s. I was surprised by that.

    • Glenn W.

      Nice job, Chris! You should have joined me on my 'eagle search' run this morning on the GAP trail near Sandcastle. Nasty squall shot through as I was heading out. I've got a bunch of stuff to do tomorrow afternoon-evening but maybe I can find some time this evening?

      6 months ago Like

    • Chris R.
      Chris R.

      I can do 8:45 in Monroeville -- working out this evening from 7:30 to 8:30. Booked solid tomorrow. If that doesn't work, then don't worry about it.

      6 months ago Like

    • Chris R.
      Chris R.

      That trail is one I run frequently -- usually Sunday mornings.

      6 months ago Like

    • Glenn W.

      I'll be back in sometime in March and then for the half marathon in May. I didn't do a fraction of what I wanted to do here this trip. Got beat the storm back home.

      6 months ago Like

  7. FIT
    great Home Elliptical 4 mi 00:50 12:30 pace

    Nice break from running -- approx. same effort as 5 10-minute miles, I think.

  8. RUN
    great Jail Trail Loop from Hot Meta... 5 mi 00:49 09:42 pace

    Good HR -- avg about 130 or so. In the 30s, so all was very nice. Note: Garmin Express was installed, so manually entering in all these because activities won't sync, unfortunately.

  9. RUN
    great Pittsburgh Marathon Route -- ... 13.1 mi 02:05 09:32 pace

    Nice, rather warm run.

  10. RUN
    alright LA Fitness 4.3 mi 00:38 08:45 pace

    Very hot and very high HR. Had to stop twice (2 min. each) to catch breath. 1 mi w/u; 3 mi tempo, starting at 7:30 and ending at 8:50ish. Not pretty.

  11. RUN
    great Mt. Vernon Trail / Ft. Hunt l... 11 mi 02:00 10:57 pace

    Very tough sledding the first 2.5 and last 2.5 because of very slippery/ crunchy snow conditions. Legs were beat after 2.5, but plowed on. Rest was on roads -- Ft. Hunt Park 1.25 mi loop, approx. D... read more

  12. RUN
    great Alexandria Hillwork 5.29 mi 01:03 11:57 pace

    1.5 mi w/u. 7 sets of 200/100/50 hill repeats, then a short c/d. Right adductor was a bit tweaked afterward, so took a couple of days off. Glad I stopped when I did.

  13. RUN
    great Flat 5-miler in Alexandria 5 mi 00:47 09:19 pace

    Relaxed 5 -- felt as if I was going faster than I was. Still heel issues, but think it's bursitis and not PF. I guess that's a good thing. It's manageable.

  14. RUN
    great Kelsey's 5-mile Hill Run 5.01 mi 00:45 09:00 pace

    Took GNC supplements before the run, and felt great after a slow first mile. Took the 200-foot uphill at about a 9:20 pace I believe. Rested 2 min after the climb to check HR recovery. 57 bpm, I be... read more

  15. RUN
    great Alexandria Mt. Vernon Trail 9... 9 mi 01:21 09:02 pace

    Legs were light and lively for my LSD run this week. Not running the previous three days probably helped. Stopped three times for fuel and for some fortuitously-found ChapSticks, as I forgot my Ban... read more

  16. RUN
    alright Treadmill 5 5 mi 00:50 10:00 pace

    Okay. HR climbed more than I wanted...still. Wanted to get this one over with.

  17. RUN
    good Birmingham Bridge to Spur and... 5 mi 00:48 09:41 pace

    HR on a steady climb up, which I don't like, but I believe the humidity was way up, it was misty and windy -- so it was stressful.

  18. RUN
    good West End Marathon Route (back... 7 mi 01:10 10:00 pace

    Good run -- above freezing for once. Adductors are both fine!

  19. RUN
    great LA Fitness Bridgeville 5 mi 00:50 10:00 pace

    Nice 5, but after felt my right adductor had been strained. No running until next Saturday. :( Probably due to the stress of the 11-miler in the snow last Saturday.