Site:
http://webodnarheart.blogspot.com/
Miles:
4309 total / 0 in 2017
Goal:

24:59 5k 1:59:59 Half Marathon Run 1200 miles in 2014 Compete in a triathlon

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Bill logged 4309 miles.

Last workout almost 3 years ago. Help get them back on track!

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Entries

  1. RUN
    alright Walnut 5K Loop 3.1 mi 00:29 09:17 pace

    Last run before leaving for Sunday's Chicago Marathon. Will have an easy 20 minute shakeout on Saturday. First time making it through an entire training plan without an injury.

  2. RUN
    great Orange Hat 5 Mile 5.08 mi 00:45 08:47 pace

    Last hard run before Chicago. 10 minute warmup followed by 4 five minute intervals at threshold pace. Target pace was 8:00 per mile and pretty much nailed them with splits of 7:59, 7:58, 7:53 an... read more

  3. RUN
    good Cosie Laurello 10K 6.16 mi 00:52 08:22 pace

    I knew it was a bad race stratgey but I went out as hard as I could for first mile then hung on as best I could.

  4. RUN
    4.01 mi 00:49 12:11 pace

    Ran with measuring wheel laying out the first two miles of the Cosie Laurello 10K Race.

  5. RUN
    3.14 mi 00:29 09:06 pace

    Felt really good this morning after yesterdays off day. Started off with a 9:40 mile 1, then picked up the pace by about 30 seconds each mile after that.

  6. RUN
    good Walnut 5.65 5.72 mi 00:50 08:41 pace

    30 minute tempo run after 15 minute warmup. Target pace was 8:00 - 8:15. With the help of Drew I was able to hold 8:00 pace for first 20 minutes but things starting getting a little tough after ... read more

  7. RUN
    good Walnut 5K Loop 3.11 mi 00:31 09:58 pace

    Easy paced erly morning run

  8. RUN
    good 1.35 mi 00:14:11 10:31 pace

    Pre Stretch Race warmup

  9. RUN
    good 1.42 mi 00:14:23 10:06 pace

    Post Stretch Race Warmup

  10. RUN
    great Run for the Grapes 3.02 mi 00:23 07:45 pace

    Met my goal of cracking 24:00 minutes and took 1st in age group. Haven't really been training for the 5K distance so needless to say I'm extremely pleased with the results.

  11. RUN
    alright B2B Option 4 13.1 mi 02:03 09:24 pace

    The plan was to run 1 hour easy then 1 hour at marathon goal pace (8:58). The 1 hour easy was easy while enjoying the company of Mary, Annie and Sharon. The 1 hour at mp was not so easy. A... read more

  12. RUN
    3 mi 00:30 10:00 pace

    Easy 3 miles

  13. RUN
    4.35 mi 00:41 09:22 pace

    10 minute warmup jog followed by 20 minutes at tempo pace (7:50-8:10). It was a struggle at the end but I got the tempo interval in at 8:04. Finished up with 10 minutes of cooldown.

  14. RUN
    4.01 mi 00:39 09:44 pace

    Felt like I was running closer to 9 mpm than 10 but the watch don't lie.

  15. RUN
    1.91 mi 00:17 08:42 pace

    Since the XC team has a meet tomorrow, we just ran an easy two miles to loosen up the legs.

  16. RUN
    17.15 mi 02:49 09:52 pace

    Goal was for 9:30 for first two hours followed by 1 hour at mp. That certainly didn't happen. Went out too fast and started fading by the two hour mark.

  17. RUN
    3.09 mi 00:30 09:42 pace

    Recovery Run

  18. RUN
    4.8 mi 00:45 09:18 pace

    Talk about consistent splits. After 1st mile warmup, only 2 tenths of a second difference between slowest and fastest mile.

  19. RUN
    6.61 mi 01:02 09:21 pace

    Six 1K intervals at 8:10 - 8:25 target pace. Middle 4 were almost right on target 8:09, 8:09, 8:08 and 8:10 but first and last were well under at 7:59 and 7:45

  20. RUN
    0.49 mi 00:06:04 12:20 pace

    Forgot to choose my 6 x 1K interval workout on my watch, so I had to stop my watch and start separate workout.