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  • 14 miles
  • 00:34 time
  • 1610 calories
  • 4 workouts
  • This Week time period


  1. RUN
    blah knee issue? 2 mi

    Up super early to take a friend to the airport. Stopped at school to run. Not sure if it was the hills yesterday or the speed at the end but my left nee bothering me last night. Iced. Started r... read more

  2. RUN
    alright 3.35 mi 00:34 10:08 pace

    Toasty warm out, ran while Isabelle biked next to me. Raced her at the end :o) hit the hills on this one in preparation for Saturday.

  3. RUN
    Recovery Tuesday 4.1 mi

    Usual route to avoid the diving birds. Went through downtown back up 8th and towards BV. Started too quick, which slowed me down but that's ok.
    Taking Wednesday off to rest and recover. My l... read more

  4. RUN
    good Tempo!! and other stuff 4.5 mi

    Rough warmup, legs sore and tight from yesterday's long run but about half way into it I was fine. Drills before I did 2 x 1mile at tempo. Did this on the track to keep pace true and I did f... read more

  5. RUN
    alright Sunday long 6.91 mi 01:12 10:25 pace

    Wow it was humid though the temp was cool. Just wanted to get some goals- 7 miles, check. hour+ run, check. Finish this long run and not cut it short, done. At 5.5 miles I thought to our old XC ... read more

  6. RUN
    good Saturday 4.12 mi 00:42 10:11 pace

    Ran with Rudy on Saturday while he was visiting. Wanted to go Friday but it was pouring down rain when I wanted to go and didn't want to go in the 90 degree afternoon humidity. Felt decent b... read more

  7. RUN
    alright 5K pace intervals 3.5 mi

    Woke up early, way early, 4:30, to beat the heat today. 10 min warmup then 6 x 400m at 5K pace. The went from 2:09 for the first, then settled into 2:07 for most of the rest. Pushed the last one... read more

  8. RUN
    good Tempo! 4.51 mi 00:44 09:45 pace

    1 mile warmup then into 6x4min at tempo. Again going by feel since I don't have a GPS right now. Probably a good thing since LC is supper hilly. But pace felt good. Stretch when I got home... read more

  9. RUN
    alright 3.42 mi 00:35 10:16 pace

    Tired this morning, but pace stayed constant the whole time so I'm happy with that. The road to the 1/2 continues.

  10. RUN
    good Saturday Long 6.43 mi 01:07 10:25 pace

    Thought this would be a bit longer, but I'm good with it. Ran over an hour which was really the goal today. Little longer next week before the Bix in two weeks. TBH, right where I want to b... read more

  11. RUN
    good Recovery Friday 2.6 mi 00:28 10:51 pace

    Just getting the legs moving today. Need a rest day, but with the perfect morning weather I had to just get moving. Just getting the gunk out before long run tomorrow morning. Lunge matrix when ... read more

  12. walk
    good Walk w/ Ella 2.62 mi

    Went on a walk with Ella on Wednesday afternoon. REALLY humid and got a really nice blister on my left heal which made the run Thursday super enjoyable. But she liked the stroller and tried runni... read more

  13. RUN
    good Speed on track! 4 mi

    Warmed up to Arby's because they have the meats. Then did 2 sets of 2x200m @rep with equal jog, then into a 400 @rep with a 400 jog. Was hoping for a third set, but there was just no way. 1... read more

  14. RUN
    good Tempo FARTLEK 4.18 mi 00:43 10:12 pace

    8 x 2min at tempo with 1 min recovery. Used my not too fast not too slow "feeling" method to determine pace. That's a good idea since no where in Le Claire are you ever running on ... read more

  15. RUN
    alright 3.16 mi 00:33 10:26 pace

    Got lazy at the end of last week so just ran today. Workout on the track tomorrow.

  16. RUN
    good 5x400 @ 5K 3.5 mi

    Despite the heat and humidity this morning I felt great. Warmed up to Whitey's and back. Did a few drills then 5x400m at 5K pace. 2:05-2:09 on all of them for a mile at 8:30. I'm happ... read more

  17. RUN
    good Back at it 3.42 mi 00:36 10:31 pace

    Took the last two days off. This is my recovery week, so lower mileage this week. But I want to keep the intensity up. So ran a hilly route today and have my Higdon prescribed repeat 400's ... read more

  18. RUN
    alright Sunday mileage 4.72 mi 00:49 10:26 pace

    Felt incredible for the first 3 miles of this then the heat got me and I felt sluggish and exhausted the last 1.5. Need to get better nutrition asap.

  19. RUN
    tired Saturday very short 1.51 mi 00:16 10:35 pace

    Just a short one. Nothing special to add.

  20. RUN
    alright 2.25 mi 00:23 10:18 pace

    Just feeling OK this morning. Had to pick it up at mile 1 due to a potential red wing black bird attack. I hate those birds.