Travis
except for a complaining right quad this was a good run. positive is that even with a held back effort, this was still a very solid time out here
- Site:
- http://www.runtheultras.com
- Miles:
- 7158 total / 291 in 2012
- Goal:
2011 - Run 2400+ miles (check), Kettle Moraine 100 (check), Javelina Jundred (blah).
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Entries
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RUN
Green Rock Trail Run 21.2 mi 03:47 10:42 pace
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RUN
9.2 mi 01:20 08:41 pace
easy run with accelerations at the end.
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RUN
7 mi 00:57 08:09 pace
Negative split run #2 of the day. First 3.5 easy @ 9:08,Second half @ 7:10 . Given the disagreeance that food and I have had this week, I'm pretty happy with this.
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RUN
Glen Carbon to 270 7.54 mi 01:01 08:06 pace
lunch run. stomach is still a little rough but managed a little under 7:30's on the way back
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VELO
00:24
Tabata sprints on the bike. legs trashed.
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RUN
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RUN
SIUE 20 20 mi 02:54 08:41 pace
think I PR'd 20 out here. Negative split the 10 mile loops. 1:29 for the first one and 1:25 for the 2nd. Last 3 miles in just under 23 minutes. Felt super solid today.
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Great long run. Nice pace...and a negative split! Sweet.
8 days ago • Like
- Show 3 more comments...
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Your training program is paying big dividends. Nice job!
8 days ago • Like
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thanks for all the great comments everyone!
7 days ago • Like
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RUN
good treadmill 12.68 mi 02:00 09:27 pace
Warm up followed by 500 feet climbs. 6% @ 9:13 pace then 6% decline @ for 10 minutes x 3. Then cool down
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RUN
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RUN
7.85 mi 01:03 07:59 pace
easy going out. Averaged around 7:10's coming back
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RUN
good treadmill 7.23 mi 01:00 08:17 pace
Negative split on the hotel treadmill. 7:30 for the last 30 min.
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RUN
8.62 mi 01:12 08:21 pace
was hoping for 2 hours but could not get away soon enough to do so
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RUN
12 mi 03:45 18:45 pace
small amount of running and a lot of hiking the trails around Seattle at Cougar and Squawk. Lots of trees down made for far more hiking around and climbing over obstacles. Still a fun outing
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RUN
4x400's 6.5 mi 00:57 08:46 pace
2 mile warm up with 5 strides then 4x400 meter sprints. 2 mile cool down
400 splits
1:12.7
1:11.3
1:12.1
1:10.5
not as fast as I was in high school... but not as far away as I thought either :) -
RUN
Negative splits 8.41 mi 01:08 08:04 pace
easy out with about an 8:45 pace, a little quicker coming back in the 7:25 range.
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RUN
good tabata sprints 3 mi 00:25 08:14 pace
10 min warm up. 8x20 sec. all out with 10 second 'rest' between each. 10 minute cool down.
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RUN
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RUN
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RUN
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FIT
00:45
.5 mile warm up
walking lunges for 20 yards> sprint to start >10 normal pushups repeat x4
broad jumps for 20 yards > sprint to start > 10 wide pushups repeat x4
Scissor lunges for 20 ... read more
Sick this week? Hope all is well.
4 days ago • Like