Rusty
Felt pretty good, could have gone further but I wanted to stick to the plan ;)
- Site:
- http://www.runkansascity.com
- Miles:
- 1818 total / 0 in 2013
- Goal:
I run for enjoyment and to keep up with the runners in my training program "Run Kansas City"
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Rusty logged 1818 miles.
Last workout 10 months ago. Help get them back on track!
Entries
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RUN
Wagonwheel from Volleyball Beach 3.5 mi 00:30 08:34 pace
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RUN
RKC from Winsteads 10 mi 01:27 08:41 pace
Felt pretty good as I took it easy running with the girls. A little cooler this morning so it felt much easier.
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VELO
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Track Tuesday at SME 5 mi
Ran to the Blue Moose, then 6 x 400 hard, 400 relaxed. Kept them in the shade to stay a little cooler. Ran back to the track to cool down
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RUN
RKC @ Windsteads 10 mi 01:23 08:18 pace
A little muggy and it got hot quick. Felt pretty good overall.
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RUN
good RKC @ SME 5 mi
It was a hot one, so I kept them in the shade. We ran a mile warm up, 6x800 hard up/easy down hills and a mile cool down.
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RUN
good Minor Park Trails 4 mi 00:38 09:24 pace
Felt a little stiff but loosened up on the run and felt great at the end. It's always a great running on the trails!
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RUN
RKC at Longview Lake 11 mi 01:38 08:53 pace
Legs were tired from working a booth at the Glow Run last night and being up way past my bedtime ;) I must be getting old!
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Heh, awesome. Hope you bestowed amazing running knowledge to others out there. Great 11!
10 months ago • Like
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Nice run in the heat, Rusty! Which booth did you work? I was supposed to help at the Blue Nile Cafe booth, but the event organizer did not distribute temporary outdoor food license applications, so the Health Dept. inspector shout Blue Nile down. The Pieroguy vendor dodged a bullet, because he was operating without a license.
10 months ago • Like
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I felt old also! I took a little nap after running two races this weekend :o) Nice Pace
10 months ago • Like
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RUN
good RKC at CVS 6 mi 00:49 08:05 pace
Finally a cooler (only 94) Thursday to run. Felt pretty relaxed but we kept a nice pace.
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alright RKC at SME 4 mi
Ran a mile warm up, 30 push ups and sit ups, 4 x 800's as a relay with Mark W. then did a mile cool down.
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Thanks for the help on those 800s Rusty!
10 months ago • Like
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RUN
good Zona Rosa/Barry loop 4 mi 00:31 07:49 pace
Ran after work before our staff meeting. One of those days where you don't know if you feel like crud because it's hot & humid, because you are running too hard or just feel like cru... read more
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RKC from Longview Lake 10 mi 01:25 08:30 pace
A little cooler this morning but super humid. The hills were kicking my tail on the way back but a good run overall.
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good Rec Park loop 4.5 mi 00:36 08:00 pace
Waited until the sun was setting to avoid some of the heat. Felt pretty good.
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blah RKC at SME 4 mi
Ran 1.5 mile warm up 6x400 with 2 min recovery before hammy tightened up, then a mile cool down.
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alright RP XC course 5 mi 00:42 08:23 pace
Felt blah on the first lap but much better after a little water stop.
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blah RKC at SME 4 mi
Ran a mile warm up to the Blue Moose then 4 x 800 road 8's then jogged back to the track. Legs were ugh.
The man with a plan! Good to see you tonight Rusty!
10 months ago • Like
Nice run Rusty!
10 months ago • Like