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Week starting Apr 01, 2018

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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
47.4029.6077.00
Slow milesFast milesTotal Distance
0.0020.0020.00

AM: Ran with Anthony.  We started decently quick but then he slowed down a bit- not sure why.  At about mile 7 we split and I sped it way, way up to 6:00-6:30 for every mile there on out.  Averaged 6:50/mile overall for the whole 20 miles, but felt good that the last 13 miles were so fast.

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Slow milesFast milesTotal Distance
0.250.000.25

Was waiting for the air conditioning guy to arrive for an appointment, but decided that he wasn't going to make it.  I decided to go start a run to make something of my wasted evening... and lo and behold, as soon as I started there he was: right on time, 2.5 hours late.  Thanks, bud.  I'll take the angry quarter mile although.

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Slow milesFast milesTotal Distance
13.906.2520.15

AM: Workout with the group.  Mainly stayed well within myself with a workout planned tonight, but still probably did too much work.  Workout was 2x100, 2x200, 2x300, 2x400, 2x600, 2x400, 2x300, 2x200, 2x100.  I think this workout is a real staple when practicing form.  I went sub 5:30/mile pace on everything, but didn't check any splits, just ran for fun.

PM: About 10 miles total, with 6x800 at Jeremy and John's pace.  Just tried to relax with tired legs and keep my cadence high.

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Slow milesFast milesTotal Distance
10.750.2511.00

PM: 7 miles, half of them with Anthony.

Later PM: Gym- arms, back, abs, stretching

Even later PM: Group workout- arms, back, body-weight (chest), abs (dynamic), and 4 more miles mixed with 3 sprints to clear out some soreness.

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Slow milesFast milesTotal Distance
7.000.007.00

PM: 8 miles (a mile of fast striders) and the gym- arms & back

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Slow milesFast milesTotal Distance
2.000.002.00

2 miles and them gym- chest, tris, abs

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Slow milesFast milesTotal Distance
13.503.1016.60

AM: Ran a 5k parkrun in Clermont and then did the Clay loop in Clermont with Anthony and Elia.

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Slow milesFast milesTotal Distance
47.4029.6077.00
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