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Week starting Mar 08, 2015

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Member Since:

Feb 08, 2015

Gender:

Male

Goal Type:

Other

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 (FL, Nov. 2015)

Short-Term Running Goals:

Upcoming Races

None

Personal:

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

Miles:This week: 14.00 Month: 121.55 Year: 1846.65
Slow milesFast milesTotal Distance
68.156.2574.40
Slow milesFast milesTotal Distance
6.272.008.27

Had a 2-mile tempo at 5:55mpm

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Slow milesFast milesTotal Distance
14.670.0014.67

Afternoon 5mi before track

Night- 9ish miles after airport trip

Not much time to run today. Right achilles still tired.

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Slow milesFast milesTotal Distance
8.513.2511.76

AM- 4.25 Miles

Then Gym- Back, and biceps 5x5s with a focus on range of motion on the wide grip rows.

PM stuck at work, but did a workout on the track beforehand-

Ladder: 4x100, 100 rest in between, 4x200, 100 rest in between, 2x300, 2x400 with 200 rest, reversed ladder with 400 rest in between sets, times: 5:20 pace for 400s, 5:15 for 300s, 34-38 for 200s, and 15-18 seconds for 100s

Very hot outside, made it a challenge to do without my run group- hard to motivate myself. Achilles still tired.

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Slow milesFast milesTotal Distance
5.421.006.42

1 mile @ 6:00mpm pace.

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Slow milesFast milesTotal Distance
11.100.0011.10

PM run with the track kids. No real spoed, but really had about 3 separate runs total: track, then run with AJ and Cory, then got stuck on 60 on the way home in traffic, so I pulled over and ran 5 more miles instead of waiting. Fun day of running!

Right achilles still sore, but manageable, and I could feel my running form finally returning just a little bit. My slow/aerobic pace is showing the return as well. Optimistic!

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Slow milesFast milesTotal Distance
9.140.009.14

Was supposed to be an off day running/ leg day at the gym, but there was traffic on rt. 60 again on my way home, so I pulled over and went for a run instead of waiting in traffic.

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Slow milesFast milesTotal Distance
13.040.0013.04

AM- Did the 3 Clearwater bridges with Christina. It was great catching up- this was a phenomenal run day. Achilles felt much better and my stride is evening out.

7:30 pace

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Slow milesFast milesTotal Distance
68.156.2574.40
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