Miles:
7382 total / 550 in 2017
Goal:

To restore in me the joy of my - running - salvation. 5K - 23:45 (7:39) 6/15 10K - 49:51 (8:01) 6/12 HM - 1:47:23 (8:11) 10/12 Marathon - 5:00:00 10/13

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Dan logged 7382 miles.

Last workout 28 days ago. Help get them back on track!

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Entries

  1. RUN
    200s & 100s, UMary Track 5 mi 00:50 10:00 pace

    5 x 200, 5 x 100, and some running before.

  2. RUN
    3E & TRX 3 mi 00:34 11:15 pace

    Wu on the bag, 2 easy miles on the mill, TRX, 1 mill mile. That last mile was not quite the cd after sets of hamstring curls.

  3. RUN
    8E, hm TM 8 mi 01:24 10:30 pace

    Passing the time with the fights.

  4. RUN
    32 Floors Workout 4 mi 00:39 09:40 pace

    2 miles lead in (10:09, 9:15)
    32 Floors climbed 162 / 176 (43 seconds faster than last time.)
    1 mile push 7:58 (173 / 186) (11 seconds faster than last)
    1 mile cd 11:20 (159 / 177)
    Found the p... read more

  5. Shared Photo

    Michelle, this (yesterday) weather ... swear.

  6. RUN
    Return from Car Drop Off 4.5 mi 00:46 10:09 pace

    Dropped college kid's car off for counter neglect treatment. Again these people ask if I need a ride home. Perfect day at 37 degrees and a 15 mph wind at the back. Had to work hard to keep the... read more

  7. RUN
    Miles for the Missing 5K 3.1 mi 00:26 08:25 pace

    Miles for the Missing 5K. This one wasn't about the run. Raising bucks for the National Center for Missing and Exploited Children. A few RRRs showed with Nate taking 3rd. Got to see some forme... read more

  8. RUN
    False Start, CHF Track 2.28 mi 00:21 09:23 pace

    Planned on doing my 32 floors workout. Started with the 2 miles but the stair clinbers were full so thought I would row for 2 min then run 2 laps, etc. After the 2nd cycle of that I just had nothin... read more

  9. RUN
    6E, CHF Track 6 mi 00:59 09:45 pace

    An easy run that felt easy and with a lower Zone 2 -3 HR.
    148 / 175

  10. RUN
    32nd Floor Workout 4 mi 00:38 09:30 pace

    2 miles wu and tempo (10:18, 9:03)
    32 flights of stairs (154/168)
    1 mile push at 8:09 (164/182)
    1 mi cd 10:30
    Cut 2:05 off last week's baseline time on the stairs.

  11. RUN
    CHF Track 3 mi 00:28 09:26 pace

    2 miles on the track avg 9:38s. 146 / 161
    Stairs for 32 floors double step, 32 floors single step.
    1 mile on the track at 9:04. 157 / 176
    Time to retire this pair of NB870s. 713 miles on them and ... read more

  12. RUN
    From Enterprise 4.5 mi 00:45 09:53 pace

    Returning the rental car. And they ask if I need a ride somewhere ...

  13. RUN
    To Subaru 7.68 mi 01:17 10:03 pace

    Bought a vehicle for my wife so ran back to the dealership to retrieve my pick-up. Perfect night for running and felt good even though this run amounted to about my entir weekly total of last week.... read more

  14. RUN
    WHW 4.45 mi 00:41 09:09 pace

    Only other runners there were Dave K and Joan. Joan did a mile and Dave and I waited for Rachel and had a nice 4 point something run. 'Cepting Rachel who just had to point 5 it. :) 2 miles s... read more

  15. RUN
    Wild Hog 10K 6.24 mi 01:00 09:36 pace

    Wild Hog 10K. This year I helped with course set up so with about 3.5 hours sleep back up at 3am to finish setting the Greenway portion of the course. Wanting to continue doing all of the Hogs scoo... read more

    • Jon J.
      Jon J.

      Cool story!

      3 months ago Like

    • Valerie B.
      Valerie B.

      Nice! Glad you got to experience the race and your handiwork.

      3 months ago Like

    • Brian G.
      Brian G.

      Great to see you as always Dan! Thanks for all your hard work. Nice race also!

      3 months ago Like

    • Rachel H.
      Rachel H.

      Thank you for your hard work on the race course team! Great race - you still beat SO many people back!!

      3 months ago Like

  16. RUN
    2 x 2, CHF Track 6 mi

    1 mi wu 9:59
    2 mi at 18:23 (9:12s)
    2 mi at 17:27 (8:43s)
    1 mi cd run/walk at 14:05
    HR max 188