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Week starting Feb 26, 2017

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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
98.9013.30112.20
Slow milesFast milesTotal Distance
20.500.0020.50

AM: 17 miles with Anthony.  Slowish, ~7:57 pace.  Lots of dynamic work afterwards.

Noon: 3.5 miles and then the gym- chest, shoulders, tris, dynamic stretching.

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Slow milesFast milesTotal Distance
13.250.0013.25

PM: Work was cancelled, so I went on a longish run solo.  I felt great.  ~7:40 average.

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Slow milesFast milesTotal Distance
15.006.3021.30

AM: 10 miles at track in SH.  We ran 2 sets of 3x800s with 200 recoveries and a 400 recovery between each set.  Stuck to 15k pace except for the last two.

PM: 11 miles at track in SH with Anthony.  East Lake was hosting a meet, so we had to slog out to the asphalt track.  Did 3 sets of 6x300s with 100 recoveries, 500 recoveries between the sets.  The workout felt fine- we kept it pretty chill, and I'm mostly recovered from Saturday I'd say.  

Splits- 54, 56, 53, 53, 54, 54,        54, 53, 53, 54, 53, 53,         55, 54, 53, 53, 52, 50

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Slow milesFast milesTotal Distance
14.400.0014.40

AM: 3 miles then to the gym- arms, back, plyos.

PM: 11 miles, mostly with Anthony.

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Slow milesFast milesTotal Distance
18.102.0020.10

AM: 10 miles.  Ran with Alan and Michele at the track, did some fast stuff with them, nothing worth noting.

PM: 10 miles, half with Anthony.

Comments(1)
Slow milesFast milesTotal Distance
10.500.0010.50

PM: 10 1/2 miles solo.

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Slow milesFast milesTotal Distance
7.155.0012.15

AM: Track tempo in Safety Harbor with Anthony.  We did 4x200, 2x3200, 4x200 with 400 recovery between the 3200s.  I incorporated a fair amount of plyometrics and tried to focus on my knee drive.

Splits: 38, 35, 35, 35, 10:43, 10:39, 35, 35, 35, 35

Comments(1)
Slow milesFast milesTotal Distance
98.9013.30112.20
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