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Week starting Mar 15, 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
71.3910.0081.39
Slow milesFast milesTotal Distance
17.754.0021.75

AM- Long run in some pretty humid, warm weather. Quint and Drew held a pretty quick pace, making me pretty thankful for warming up early. Everyone else left us on our own and didn't want the training pace. Had one very fun mile that progressed down into the 5:30s, which was fun and unexpected. Didn't think I had that in me so late in a run.

Excited to start working on some speed!

PM- 1.5 mile warmup/shakeout, then 5x5 triceps, delts, pecs, and general shoulders on free-range.

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Slow milesFast milesTotal Distance
9.100.009.10

PM- beautiful weather, got out of work early, and made the best of it. Should have run less miles to aid recovery, but I was enjoying it too much. Finally had a slow run pace that felt natural.

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Slow milesFast milesTotal Distance
6.114.0010.11

PM- Long warmup (3 miles), then 5 x 1200 at 5:16mpm pace, with 400 moderate recovery.

I was impressed that I was perfectly consistent throughout, and the confidence boost was nice given the hot weather. Had to run solo today which made it tough- everyone is getting ready for their races this weekend. Ended with about 400m worth of striders.

Comments(2)
Slow milesFast milesTotal Distance
8.160.008.16

4 in the afternoon, then coaching, then 4 more with striders at the end. All solo. Hot out- too early for this.

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Slow milesFast milesTotal Distance
10.100.0010.10

6.25 before coaching, 3.85 after. So hot.

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Slow milesFast milesTotal Distance
10.022.0012.02

3 mile warmup. Progressive starting at 8:30 down to 6:00mpm for final 2 miles, then cooldown mile.

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Slow milesFast milesTotal Distance
10.150.0010.15

AM- Gym for tris, chest, dips, shoulders, and full abs and obliques, then 5 miles outside. Fun day, felt good.

PM- 5 miles, feeling bouncy... Should have slowed down a bit, but oh well.

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Slow milesFast milesTotal Distance
71.3910.0081.39
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