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Week starting Feb 05, 2017

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Member Since:

Feb 08, 2015



Goal Type:


Running Accomplishments:

Certified road course PR's:

Mile: 4:38.0 (Florida, May 2015)

5K: 15:51 (Florida, April 2017)

10K: 34:31 (Florida, Sept. 2015)

15K: 50:07 (Florida, Feb. 2017)

1/2 Marathon: 1:12:33 (Florida, Feb. 2017)

Marathon: 2:47:56 (Florida, Nov. 2015)

100k (non-certified, 63.3 miles, trail): 9:11:00 (Florida, Jan. 2019)

Short-Term Running Goals:

*Upcoming Races



I started running in 2010 and have (mostly) kept it a habit ever since!  

Miles:This week: 20.10 Month: 254.00 Year: 254.00
Slow milesFast milesTotal Distance
Slow milesFast milesTotal Distance

AM: 19 miles with a very large group in St. Pete.  Started early with Anthony and Daniel and we went quite slow, not surprisingly- 7:50 average.  Sore, but not bad today.  I appreciated the support from the group today about our runs yesterday.

I also discussed what happened in miles 2 and 3 with Drew and that put me at east a bit.  He mentioned how- as long as you can recover- running a quick mile or two at the beginning won't derail you, but might actually reset your pacing, making it easier to "slow down" in the following miles.  I suppose I felt exactly that but couldn't put it into words yesterday.  It was as if I was getting a break by running 5:30s.  Still, what a weird race yesterday and I don't think I'd like to make that a habit.

PM: ~5 miles then the gym- arms, back, squats, dynamic stretching.

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Slow milesFast milesTotal Distance

AM: 6 miles solo in EL.  Still sore I suppose, but not bad.

PM: 10 more miles solo in EL.  Very slow ~8:10 pace.

Slow milesFast milesTotal Distance

AM: 5x1000, 1x200 with 400 recoveries.  I still don't like the long recoveries, but I guess they have their place.

PM: Track in East Lake.  6x800, 1x200 with alternating 200 and 400 recoveries.  We decided to start at 2:40 and work down in pacing.  We figured we'd start slow and see if our legs were recovered enough from our races on Saturday.  Felt okay.  I really just tried to relax and have good form and a high cadence.  

Splits- 2:39, 2:40, 2:35, 2:34, 2:30, 2:31, 0:38


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PM: 10 miles with Anthony ~7:20 pace.  Felt easy, felt much more recovered today.

Late PM: 3 more miles with the team, one of them quite fast pacing our lead guy, ~5:30mile.

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AM: Track in SH.  Did not go as planned- messed up my workout.  Was supposed to be 12x400 with descending rest from :90 down to :10 between intervals (with a couple extra at :60 rest).  I accidentally only did 10 of them.  Early mornings don't work well for my brain.  Fortunately, I missed two of the earlier "long" rests, so that is at least a little reassuring being that I was happy with the effort.  Felt good overall.

Splits- 1:15, 1:15, 1:15, oops, oops, 1:14, 1:13, 1:13, 1:14, 1:14, 1:15, 1:16

PM: 7.5 In East Lake, some with Anthony, the rest solo.

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Slow milesFast milesTotal Distance

PM: 11 miles solo. ~7:30 average.

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AM: 13 miles slow in the parks.

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