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  1. RUN
    alright 5k Roosevelt

    Last big workout before next half.. Legs still in somewhat recovery mode from last half but feeling pretty good. Helped pace Joe B. through about 2 miles and cheered him on as he and another guy... read more

  2. RUN
    alright Queens Half 13.1 mi 01:16 05:46 pace

    Race day! Queens Half marathon. 85% there. Finished 2nd, 1:15.42 but was generally grinding from 5k on. Couldn’t really find the pace and the legs weren’t where they needed to be today. I was ... read more

  3. RUN
    good Ladder with Joebird 7 mi

    Nice morning ladder with Joe B. Solid mid-week effort prior to race weekend. All systems go. Joe B. looked smooth and still no real sign of spring..

  4. RUN
    good Flushing Happy Jack 6.1 mi 00:35 05:48 pace

    Other than the wild wild wind, it was a supremely solid tempo. Out in 18:18 and back in 17:07. I would have enjoyed the workout without the wind but it's really solid training. Real confide... read more

  5. RUN
    alright Golden Gate Park. 10 mi

    Up early and hitting the work train.. Followed by, fartlek.. 1,2,3,4,5,4,3,2,1 with 1 min rest between sets. Kept it honest and was working. Still have airplane legs, need an ice soak for sure.... read more

  6. Early wake up, long flight, tough on the legs. Got it in, wasn't pretty but nice sunset and slightly warmer temps..

  7. Many many hot miles over the past few days. Wow, that's some training..

  8. 16.5 or so. Great day to run outside!

  9. 60 minute workout with Jon on the bike averaging something moderate according to him.. Followed by 4 mile tempo, 5:59, 5:46, 5:41, 5:33 (6 total) which felt really smooth and controlled. More foc... read more

  10. Warm

  11. RUN
    good 10k Progression x 1mile at 2%... 10 mi

    Felt really solid today. Started with a 10k progression and ended with a 1 mile at incline to work the other muscle group. More treadmill, the weather just won't give up right now.

    5:43, ... read more

  12. Hard to get excited about running with these temps..

  13. RUN
    2x2 mile x 1 mile 8 mi

    Another tempo.. Pace felt okay for Feb. Starting to think about spring, getting tired of cold.

    5:55,5:49, 5:42, 5:33 / 5:24. About 90 sec. rest in between sets..

    • Jim B.
      Jim B.

      You and me both. Winter seems to wear on me more and more every year, ugh!

      2 months ago Like

    • Dan C.
      Dan C.

      Spring has sprung in Boulder, come visit!

      2 months ago Like1 person

  14. RUN
    alright 7 mile progression

    1 miles warm up followed by 7 mile progression on the upstate treadmill. Started at 6:20, 6:10, 5:55, 5:45, 5:42, 5:35, 5:28. Was working way too hard, not my best. Just couldn’t get comfortable... read more

    • Steve B.
      Steve B.

      Always hard to do on the TM. Still a solid workout. Dropping a 5:28 at the end of that???

      3 months ago Like

    • Jim B.
      Jim B.

      In the books

      3 months ago Like

  15. RUN
    Treadmill Dance 5xmile 7 mi

    Weather forced the indoor workout which, I was actually fine with, needed a good heat sweat.. 5xmile was on the docket - 5:43, 5:39, 5:36, 5:31, 5:26. All LT, all controlled, all good. Just crui... read more

    • Dan C.
      Dan C.

      Nice work Ben, love the progression.

      3 months ago Like

    • Jim B.
      Jim B.


      3 months ago Like

    • Kim M.
      Kim M.

      sometimes pouring sweat on a treadmill is EXACTLY what the body needs (actually it's all the time for me:))

      3 months ago Like

  16. Colder today but great company with Steve B.

  17. Solid 10x400 with the boys. Steve B. set the pace and Joe B. and I hit solid splits. Great burn, gonna have a big dinner tonight!

  18. RUN
    10 Mile East River Dance

    Up Tempo.. Solid..

  19. 11 or so cold / windy east river miles with Rickster! I'm ready for spring!!!

    • Dan C.
      Dan C.

      I still want to come see you guys, maybe for a spring half?

      3 months ago Like

  20. RUN
    alright Joe's Pull Up 6.5 mi

    2xmile with Joe on his treadmills. Effort was right in the money, no straining and the overall pace was fine. 5:40, 5:38 5:36, 5:27. 2 minutes rest with 1 mile warm up / cool down. Highlight, J... read more