It's all relative

June 2015

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
244.0728.00272.07
Slow milesFast milesTotal Distance
6.630.006.63

PM: Ran after school. Did 5 striders. Still feeling achey.

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Slow milesFast milesTotal Distance
6.253.009.25

PM: track workout, first one in over a month! Warmup, 1x800, 90 second recovery (moving), 1xmile, 90 second rest, 1x800, 5 minute rest (recovered 1 lap during), repeat all 3 items. I did better than I expected. I was very conservative, and gradually sped up. I will try a similar approach next week. We opted for the shorter workout, which was appreciated.

Splits: 3:00, 5:57, 2:55, rest, 2:50, 5:13, 2:40ish

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Slow milesFast milesTotal Distance
6.000.006.00

PM: light run on treadmill followed by legs, arms, and back, followed by light run outside. Could feel the injury a little today, but not necessarily a bad thing.

Happy National Running Day!!

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Slow milesFast milesTotal Distance
0.000.000.00

Off day, did some let stretching.  Could feel the achilles, but seemed as if it was just nominal soreness.

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Slow milesFast milesTotal Distance
12.000.0012.00

PM (noon): Run with Drew and Quint- missed it a lot (10.45 miles).  They both look in great shape, so I was thankful it was just a mileage run for them.  Definitely needed more sunblock.  Noob is right!

PM (6pm): Warmup run (1.55 miles), then Chest and tris.  The dips felt much cleaner today.

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Slow milesFast milesTotal Distance
1.800.001.80

AM: Warm-up run, followed by arms and back.  Twinge in my back afterwards.  Note to self to work on my form picking up the weights.

PM: 

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Slow milesFast milesTotal Distance
16.500.0016.50

AM: Started a little before everyone this morning, as I was nervous they were going to have some speed planned so I'd need a warmup.  I don't know how they can all start at that 7:00/mi b.s.- my body takes a mile or two to get going, and I'm one of the younger ones.  Although it was quicker for a long run (7:29/mi overall average pace), it really wasn't too bad.  I liked the slightly quicker long runs anyway, since I feel it decreases the amount of time I'm spending pounding down on my feet.  Especially getting back from an injury.  I still feel the achilles/peroneal, but it has remained stagnant and manageable as far as soreness/pain is concerned.  

A lot of new runners out there today.  Charles had some cramps about a quarter mile from the finish, so I ended up running back to grab some water, gu, towels, and my car and then stayed with him as his cramps got better for about an hour or so.  It was nice to catch up with him.  Leaving my lights and flashers on in my car was a bad idea as I waited for Charles, but fortunately Val, who was running with the forerunners, was there to help jumpstart my car.  Interesting morning to say the least.  Nice little meetcute as well- need to let my battery die more often... 

All said and done, I ran too long today, but I can take it easy tomorrow.  I really missed running with that group, and it was nice to see so many runners out this morning.  

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Slow milesFast milesTotal Distance
10.060.0010.06

AM: 1 mile warmup, then chest & tris.  Did not do dips today, taking it easy with them.  Back is feeling a little better.

PM (noon): 8 miles with Drew and Quint,  then 1 mile solo afterwards to work on form.  Ended up getting my foot caught in a couple ditches, so it probably ended up making my form suck more.  Yey.

 

 

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Slow milesFast milesTotal Distance
9.053.5012.55

AM: 2 miles to get loose, then gym- arms, back, and lower back. I really sometimes think that I have the back of a 90-year old man.

PM: track time. Workout was: 4x400, 3x800, 4x400, with 200 rest in between items and 400 between the sets. I didn't wear a watch, which was sadly not due to design, but due to stupidity. When I got home my running gear backpack containing my watch laid glaring at me in the corner- and nobody puts baby in the corner. We cried, had a moment, and I think the backpack and I are on good terms now.

Splits: ?

?

?

?

Bueller?

Comments(1)
Slow milesFast milesTotal Distance
8.010.008.01

PM (noon):  Was awoken to messages of running at midday with Quint and Drew.  Slowly worked myself out of bed to begin adulting for the day.  Storms held off which increased the humidity and the asphalt radiated heat, causing me to perspire... or cry... or both?  Anyway, I survived, and now it's time for a nap, a book, and then to pretend I'm a hockey fan.  What's icing again?

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Slow milesFast milesTotal Distance
8.110.008.11

PM (noon): 8 miles.  Slow and steady... loses the race.  But feels better on the joints... starting to feel better.  Tomorrow will be undoubtably important to come out of feeling healthy.  

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Slow milesFast milesTotal Distance
9.533.0012.53

AM (9:30): Ran a warmup around the whole 5k course at Al Lopez Park, then did 2 x 1.5miles staggered start with 5ish minutes of rest in between.  Loved this workout even if my times were nothing special.  I think running with staggered start was a great motivator.  Ran with Drew, Charles, and Quint.  

Splits: 1)  8:19,   2) 7:59,   I did not sprint the ends of either one, and tried to stay nice and steady throughout, which was tough with intermittent gps input.

 

 

PM: Warm-up run and then chest, shoulders, tris, and dips.  Changed the order of muscles and tried upping the weight in every area today.  Went well surprisingly, so I went easy on the shoulders at the end.  

 

Now time to go watch Lee race in the rain!

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Slow milesFast milesTotal Distance
0.000.000.00

Day off, traveling

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Slow milesFast milesTotal Distance
12.200.0012.20

AM: solo run in CT with hills

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Slow milesFast milesTotal Distance
8.010.008.01

PM: decided to run when I got into Auburn, New York and just tried to see what I could see. Quaint, industrious little place. I enjoyed it, and the finger lakes are beautiful.

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Slow milesFast milesTotal Distance
10.213.0013.21

PM: track workout around 12pm. 75 degrees, rainy/windy, but I'll take it if it's 75 degrees!

Workout: 12x400s. 400 with 200 active recovery in between items, 400 active recovery between sets, 4 items in each set. Felt good. Clearly had too much left at the end, but that's helpful with my confidence. Felt like I should do another set at the end of it, but I think I made a good decision stopping- I was tired on the run home.

Set 1 splits- 1:19, 1:19, 1:16, 1:17

Set 2 splits- 1:15, 1:16, 1:15, 1:16

Set 3 splits- 1:18, 1:16, 1:12, 1:10

PM: went to Niagara Falls this afternoon, couldn't help but want to get in a run/hike/climb. About 3 miles.

Comments(1)
Slow milesFast milesTotal Distance
9.620.009.62

AM: unintentionally longer run. I got lost and was just enjoying it, so I ran to one of the finger lakes for fun, then mosied home.

Comments(1)
Slow milesFast milesTotal Distance
11.030.0011.03

PM: ran, then learned to play/got my ass whooped playing field hockey with Nicole. Then finished up my run back to where I was staying at the Finger Lakes (NY). The last mile the skies opened up for a pretty fun downpour which, in 75 degree weather honestly makes for an awesome run experience. Days like this make me love running.

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Slow milesFast milesTotal Distance
6.230.006.23

PM: after the baseball hall of fame, I decided to go for a little run in Cooperstown. Very hot, but I know better than to truly complain.

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Slow milesFast milesTotal Distance
5.066.0011.06

I wasn't planning on running today since I am headed to Deep River, CT in the morning, but I woke up and couldn't sleep so figured I go have some fun. I decided to make it into a workout/tempo hybrid. The goal was a 3.5 mile warmup, then a 1 mile, jog recovery 3-5 minutes, 2 miles, recovery 3-5 minute jog, then 3 miles, with a short cool down afterwards. I was hoping to just keep them all under 6:00 minutes per mile and speed up each mile, so it went pretty well given the meager goal. It was kind of hilly and had some streets to cross, so I wasn't sure if I should do a higher goal than that.

Workout 1-2-3

Splits are for each mile.

1 mile set split: 5:50

2 mile set splits: 5:44, 5:35

3 mile set splits: 5:57, 5:51, 5:40

Very happy with this, and hopefully will take it easy tomorrow!

Comments(2)
Slow milesFast milesTotal Distance
0.000.000.00

Rained heavy all morning and we were on the boat all day = no time to run for me.

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Slow milesFast milesTotal Distance
16.014.5020.51

AM: first real long run back. After missing yesterday I was dreaming of getting on the trail and doing some running all day. Also, with my local running buddies doing some racing this weekend, I was feeling particularly inspired. That being said, I made this more into a progressive run with some twists. I would run each set of 5-mile sessions (4 sets) progressively faster, and then during the last 3.1 (5k), during miles 17 to 20, I would run my only timed goal of a sub-20 5k pace. This was nice since it allowed me to focus on keeping my form and not on making sure the watch said any numbers in particular, as long as I hit my goal after each set. Surprisingly, although it continued to get harder this workout was a ton of fun!

"Workout": 4 x 5miles, progressive, no recovery.

Set 1 (5 miles): 39:56 (hills)

Set 2 (5 miles): 36:45 (hills)

Set 3 (5 miles): 35:19 (flat)

Set 4 (5 miles): 32:13 (flat), with final 5k in 19:36.

Cooldown 0.5 miles

It certainly was a challenge since I'm used to stopping a bit on long runs with a group, but since I was solo in this one, aside from a quick take on my stashed water bottle at mile 10, I didn't stop except for letting a car pass in front of me. It felt good to experience that uncomfortable feeling with my endurance that I regularly get with speed work. A fun variation of this might be splitting it into 5ks which I might try.

Comments(2)
Slow milesFast milesTotal Distance
12.340.0012.34

AM: trail run

PM: trail run

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Slow milesFast milesTotal Distance
6.704.0010.70

AM: track workout. Did a warmup on some neighboring trails/streets then got into it. It's amazing to always know there's a track relatively close by wherever you go.

Workout: 16x 400, with 4 items in each set, 200 jog recovery between items and 400 jog recovery between sets. I usually only get 3 sets in, but since it's the same workout I did last week, I had to do something different, right?

Set 1- 1:17, 1:13, 1:12, 1:12

Set 2- 1:13, 1:11, 1:11, 1:13

Set 3- 1:16, 1:14, 1:12, 1:16

Set 4- 1:15, 1:15, 1:14, 1:11

Mile cool-down

Overall, I'm very happy with this. It's notably better than my workout last week and I added a whole set of 4 on top of it. Solo workouts are never easy, but this one met expectations, although, it helps when there is wind, the air is dry, and it's only 80 degrees outside.

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Slow milesFast milesTotal Distance
9.030.009.03

AM run on the trails.

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Slow milesFast milesTotal Distance
10.541.0011.54

PM: what an amazing solo run today. My first time in this town, just decided to map a random preserve and run to it hoping there'd be a trail through the hills/forest up there. Threw on my watch and ran out the door towards where I saw it on the gps. Low and behold, I reached the end of a road after 3 miles and found a place laced with hiking trails. Ups, downs, hard turns, rocks, trees, logs to run over, dry hard packed earth, completely covered by trees, one-person wide, not a single other person seen in the 5.5 miles of trails I ran before deciding I was going to trip on a root from being too tired. What an exuberant, surreal experience. I haven't had miles like that fly by in a long time. The 3 miles mostly downhill back to the waters' edge was just icing.

Not bad for a planned off day. Off day tomorrow maybe...

Comments(1)
Slow milesFast milesTotal Distance
0.000.000.00

Busy hiking...

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Slow milesFast milesTotal Distance
12.500.0012.50

AM run WHILE hiking. Tough terrain.

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Slow milesFast milesTotal Distance
14.500.0014.50

AM run WHILE hiking. Tried going fast, just couldn't get my legs to do it!

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Slow milesFast milesTotal Distance
6.150.006.15

AM run WHILE hiking

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Slow milesFast milesTotal Distance
244.0728.00272.07
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