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Entries

  1. RUN
    good long run 13 mi 01:27 06:39 pace

    Kept it a little shorter since I'm racing next Saturday.

  2. RUN
    good dead legs 8.2 mi 00:55 06:42 pace

    I wanted 10 miles but the legs said less. They won.

    • C T.
      C T.

      It's great when the legs are in charge. Makes for better training and for better runs.

      5 days ago Like

  3. RUN
    good speed workout: 3 x 1 mile 3 mi

    3 x 1 (full) mile on the track. I paced some girls for the first one and then made it in to a workout.
    5:22
    2:00 recovery
    5:07
    2:00 recovery
    4:56

    Those felt amazing.

  4. RUN
    good warm up and cool down 7 mi

    3 mile warm up
    4 mile cool down

  5. RUN
    good 2 runs 8 mi

    4 miles around (6:15 pace) the track as the kids did there warm up and actives
    15 minutes later, I did 4 miles with the top boys around the farm.

  6. RUN
    around town 10.2 mi 01:09 06:43 pace

    Morning run around town

  7. RUN
    good speed workout 10.7 mi

    3 mile warm up
    2 x mile with a 1:00 recovery (5:236, 5:29)
    5:00 recovery
    1/2 mile in 2:15
    4:00 recovery
    4 x 200m with 200m recovery
    3.3 mile cool down

  8. RUN
    good zero zapper 8.3 mi 00:56 06:43 pace

    Nice and easy start to the week.

  9. RUN
    good long run 15.3 mi 01:40 06:31 pace

    Killer long run around Blandy with Shirk. I now officially hate Redgate Rd.

  10. RUN
    good tempo in the middle 11.14 mi 01:10 06:17 pace

    Out and back on Milburn. 4 miles easy, 3 at tempo (~5:30), 4 easy.

  11. RUN
    good morning run 7.2 mi 00:47 06:29 pace

    morning run

  12. RUN
    good "the farm" 5.25 mi 00:35 06:43 pace

    Ran the farm with the kids at practice.

  13. RUN
    good from Handley 9 mi 01:01 06:44 pace

    Ran with Bennett from Handley.

  14. RUN
    great speed workout 16x400m 5.75 mi 00:33 05:48 pace

    4 sets of 4x400m with a 100m recovery
    500m between sets
    75.6, 75.6, 75.1, 76.1
    76.0, 75.1, 76.4, 76.9
    77.1, 75.1, 75.7, 76.5
    77.0, 76.4, 76.1, 74.3

  15. RUN
  16. RUN
    great around in circles 4.5 mi 00:28 06:18 pace

    The only time I had to run was while the kids were warming up and doing their actives. I was lucky enough to get in 4.5 miles around the track.

  17. RUN
    great zero zapper 9 mi 00:58 06:28 pace

    I had to go to Hagerstown this morning so I stopped off at the C&O canal and got in my run.

  18. RUN
    good Long run 12.2 mi 01:20 06:35 pace

    Ran Echo with Kevin. Hip is feeling a little better, but still a bit tight.

  19. RUN
    good Adidas group run 10 mi 01:08 06:46 pace

    Went to the Adidas group run at the local running store. Ran with Kevin.

  20. RUN
    good still cold 9.3 mi 01:02 06:39 pace

    Another morning of being bundled up I'm not liking this weather. I was shooting for 7, I would have been happy with 8 but the route I chose was a little over 9. Hip felt so much better.

    • Mike L.
      Mike L.

      Looks like about 5 more days before a stretch of sun and 70's. Bring it on.

      21 days ago Like