Site:
http://www.operationjack.org
Miles:
11455 total / 0 in 2017
Goal:

Using my running to fight autism is my hobby. It started w 61 marathons in 2010 and will never end. http://operationjack.org

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Sam logged 11455 miles.

Last workout over 2 years ago. Help get them back on track!

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Entries

  1. RUN
    good Hamsterwhizzle 8 mi 01:00 07:28 pace

    First run in 10 days. Not ideal. But I'm in a better starting position for 2015 than I was for 2014.

  2. RUN
    blah Poor decision on the TM 3 mi 00:24 07:55 pace

    Remind me not to try to run on the treadmill after dinner.

  3. RUN
    good TM hill workout 7 mi 00:52 07:23 pace

    Did a workout simulating the Newton hills and ran them at 7:13/mile. Kicked my butt, but I'm pretty sure it made me stronger.

  4. RUN
    good Mile repeats 7 mi 00:49 07:00 pace

    4x1m w 1/4m recoveries. Progressive, 6:32, 6:12, 6:07, 5:56. Got tough towards the end of the last one but it's probably supposed to?

  5. RUN
    good MP/LT run 7 mi 00:50 07:11 pace

    7 w 4@ MP which is actually more like LT but I'm in better shape now than I was an hour ago. Just gotta keep getting after it.

  6. RUN
    good TM w MP 8 mi 00:58 07:17 pace

    8 w/ 4@MP, leaning heavily towards getting a ton of repetition at MP this winter. Felt fine today.

    • Rob B.
      Rob B.

      I've been reading up on similar plans. Bulk of mileage still in aerobic zone but pushing lactate threshold more often to simulate race day.

      almost 3 years ago Like

  7. RUN
    good TM w MP 8 mi 01:00 07:27 pace

    8 w/ 3@MP. Anger of a blown opportunity is starting to set it. Plenty of time between now and Patriots Day to let that drive me.

  8. RUN
    alright Recovery miles 6 mi 00:50 08:22 pace

    Love getting back after it the day after a crap race. I got my @$$ kicked by 26.2 yesterday and now it's time to make sure that doesn't happen next time.

  9. RUN
    good Around the neighborhood 5.01 mi 00:37 07:21 pace

    5 easy w 10x100 strides. Felt fine although it was cold.

  10. RUN
    good TM w MP miles 7 mi 00:52 07:24 pace

    7 w 3@MP (3:05 MP even though 3:10 is the goal) and a 4th at sub-3 pace. Can't wait for Sunday ... I feel realllly good.

  11. RUN
    good Hill sprints 7 mi 00:56 08:02 pace

    7 with 8x400m hill sprints. Wow those kicked my butt. But I imagine I'm better for it.

  12. RUN
    good Intervals on the TM 8.2 mi 01:00 07:19 pace

    8.2 w/ 5x(200,200,400) + 1@MP. Can't wait for Philly ... feeling reallllllllly good right now.

  13. RUN
    good 8 w 10x400 8 mi 01:00 07:29 pace

    10x400, felt fine, felt like it was a good workout.

    • Mike S.
      Mike S.

      good going, Sam! gotta love them thar quarters; great adrenalin rush, long enough to stretch the endurance, yet short enough to savor the speed...

      almost 3 years ago Like

  14. RUN
    good Chester Valley Trail 18.01 mi 02:11 07:17 pace

    Went out for 18 and just kind of went with how I felt. 12 of the 18 were MP or faster, and my fastest two miles were 17 and 18. Feel like things are coming along well ... pretty confident for Philly.

    • Nic A.
      Nic A.

      Nice work! Good to see you feelin stronger Sam.

      almost 3 years ago Like

  15. RUN
    good Treadmill speedwork 8 mi 00:58 07:13 pace

    W/u, 4x1T w 1 min revoveries, 4x200, c/d. Felt good, excited for Philly. Time to watch the Cats! Go State!

  16. RUN
    good TM speed session 8 mi 00:59 07:22 pace

    w/u, 4x200, 3m tempo, 4x200, c/d. Felt fairly decent, good workout.

  17. RUN
    good Hamsterwhizzle 5 mi 00:40 08:00 pace

    Recovery-ish. Back at it tomorrow

  18. RUN
    good Hamsterwhizzle 6.5 mi 00:48 07:24 pace

    4x400 x2 w 1 easy in between. Had to cut down w/u & c/d bc of time constraints. Felt pretty solid.

  19. RUN
    good Progressive TM 5.5 mi 00:40 07:11 pace

    Was doing well and then mentally folded and quit with half a mile to go. Oh well NBD, didn't really need anything today.

    • Ben D.
      Ben D.

      a half mile? two laps on the track? And you couldn't just hunker down? Hope everything is ok.

      almost 3 years ago Like

  20. RUN
    alright Around the neighborhood 8.02 mi 00:59 07:25 pace

    w/u, 4x200,4x400,4x200, c/d