| Location: FL,United States Member Since: Feb 08, 2015 Gender: Male Goal Type: Other Running Accomplishments: Certified course PR's:
Mile: 4:28.0 (Florida, Jan 2020)
5K: 15:12 (FL, Jan. 2020)
10K: 31:44 (FL, Feb. 2020)
15K: 49:03 (FL, Feb. 2020)
1/2 Marathon: 1:10:34 (FL, Feb. 2020)
Marathon: 2:26:57 (WA, July 2019)
100k (63.7 miles, trail): 9:11:00 (FL, Jan. 2019) Personal: I started running in 2010 and have (mostly) kept it a habit ever since! |
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| | Slow miles | Fast miles | Total Distance | | 213.95 | 39.00 | 252.95 |
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| | Slow miles | Fast miles | Total Distance | | 12.40 | 6.00 | 18.40 |
| AM: Track in Safety Harbor. I cannot call this morning's workout fast, but it was challenging. Ran an 800, 1600, 2400 and did a 2:30, 5:15 and 8:00+. 9 miles running.
PM: 9.3 miles, 3 fast during a 6x800 with Jeremy & co..
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| | Slow miles | Fast miles | Total Distance | | 7.20 | 0.00 | 7.20 |
| 3.6 miles, then the gym- arms, back, and abs, then 3.6 miles home.
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| PM: 9 miles solo.
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.50 | 4.50 |
| PM: Gym- arms, back, and abs. Also ran 2 miles
Late PM: 2.5 miles fast at OT and then shoulders, legs, abs, biceps. Really tried getting better at squats and directional lunges today. I am not very good.
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| AM: 7 miles with Gail, Nigel, and Bill.
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| AM: 16 miles, some with Anthony, ~7:30/mile pace.
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| PM: 4.1 miles at 6:20/mile pace and then the gym- chest, shoulders, tris, abs.
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| | Slow miles | Fast miles | Total Distance | | 12.25 | 5.00 | 17.25 |
| AM: Track in Safety Harbor, about 2 fast miles with random people, the rest were relatively slow miles.
PM: 3 fast miles with Jeremy and John. It wasn't an incredible effort, but I did feel like I finally worked hard in a workout, so that was nice. Maybe I'm turning a corner as far as effort is concerned. The rest were relatively slow miles.
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| | Slow miles | Fast miles | Total Distance | | 5.10 | 0.00 | 5.10 |
| PM: 5.1 miles at 6:40/mile pace and then the gym- arms, back, and abs.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 1.00 | 9.00 |
| PM: 2 miles then abs, chest, tris, shoulders.
Late PM: 4.4 miles and then the gym again- biceps, chest, abs, back, endurance rowing and then some quicker running totalling a mile at 5:00/mile pace all at incline on the treadmill and then some easy running at ~7:00/mile pace (2.6 miles).
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| | Slow miles | Fast miles | Total Distance | | 4.20 | 9.00 | 13.20 |
| PM: Double-workout on the treadmill. 4.5 consecutive miles ranging between 10-12mph, then abs, arms, and then back to some light running. I then repeated the 4.5 miles that I did before.
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles in the AM.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running- not feeling well.
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| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
| 2 miles on the treadmill and then lifted- chest, tris, shoulders, abs. Finished with 5 more miles.
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| | Slow miles | Fast miles | Total Distance | | 12.10 | 5.00 | 17.10 |
| AM: 8 miles, two of them faster (sub 6/mile pace).
PM: 9.1 miles, 3 of them fast. Did some 1000 repeates with John.
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| PM: I did 4.1 miles at 6:58/mile pace on the treadmill which feels super easy recently even for recovery runs. Then I lifted- arms, back, abs. Today was the first day I could curl 40 pounds free weight in each hand and get through the sets which felt pretty good. I still dropped down to 35 for the final set so I could manage my form better, but knocking out 16 reps of those felt like a breeze compared to the 40s.
I am not really into my running at the moment at all, but it's nice to reap the benefits of the residual fitness.
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| | Slow miles | Fast miles | Total Distance | | 8.40 | 2.00 | 10.40 |
| PM: 4 miles and then 2 x 1mile with abs in between. I hit the first mile in 5:00 and the second in 5:01. Then did another 4 miles to cool down.
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| | Slow miles | Fast miles | Total Distance | | 7.20 | 0.00 | 7.20 |
| PM: Ran 7 miles. Then weights with Elia- chest, tris, shoulders, and abs.
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| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| AM: 4 miles
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| | Slow miles | Fast miles | Total Distance | | 17.00 | 0.00 | 17.00 |
| AM: 17 miles total. 10 of them with Anthony. 7:30/mile pace.
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| PM: 10 miles at 6:58/mile pace. It felt super easy, but it was on a treadmill. Then I lifted- arms, back, but no abs.
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
| AM: 10 miles, with 5100m worth of 300s with 100 jogs. All were 60 seconds or faster, so nothing special, but it was still quick-ish.
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| | Slow miles | Fast miles | Total Distance | | 5.10 | 0.00 | 5.10 |
| PM: 5 miles and then the gym- chest, shoulders, tris, and abs.
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 3.50 | 10.00 |
| PM: 10 total miles and a workout. 2x1600, 8x300 with max 60 second recoveries at easy running pace for the 300s and 3:00 minutes in between the 1600s and the 8x300, although the rest between the 16s and the 3s was probably a little long.
Splits- 5:00, 5:00, and all eight 300s were in between 54 and 57.
Oh, and Florida is a million degrees with 100% humidity again, so that's nice.
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| | Slow miles | Fast miles | Total Distance | | 8.10 | 0.00 | 8.10 |
| PM: 8.1 miles with Anthony and then lifted with Elia- abs, chest, shoulders, tris.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| AM: 4 miles.
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| AM: 16 miles in the rain, six with Anthony. I love the rain.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| PM: 6 total miles, and did a workout on the treadmill. 1.5 miles at 5:00/mile pace, recovery, and then an 800 at the same pace. Felt easy, but the treadmill generally does.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running- off to Puerto Rico!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running.
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| | Slow miles | Fast miles | Total Distance | | 213.95 | 39.00 | 252.95 |
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