| 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 |
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| | Slow miles | Fast miles | Total Distance | | 57.67 | 7.75 | 65.42 |
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| | Slow miles | Fast miles | Total Distance | | 20.03 | 0.00 | 20.03 |
| Noon: 4 miles PM: 16 miles Humid and hot would be a kind way to describe today. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.51 | 0.00 | 11.51 |
| PM: 11+ miles. I needed a run like this- felt good, felt smooth, felt strong. Fun run! | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.91 | 4.25 | 10.16 |
| PM: track workout with Drew and Lee. 14x400s, ended up being 15x400s. Descending rest starting at 1:30 between items spent jogging/walking, stagnating at 60 seconds, then descending in 10 second increments down to 10 seconds between the last 2 items. We accidentally did 1 too many according to my watch, which was a nice surprise since I didn't even notice. Wanted to speed up on each one all the way to the end. Felt very strong by the end of it, so I guess it's a confidence booster. Lee and Drew hung back again this week, but I appreciated the extra rest on a day like this, that's for sure. Splits: 1:26.7, 1:24.4, 1:20.3, 1:20.6, 1:17.8, 1:16.9, 1:14.9,1:14.8, 1.16.7, 1:15.6, 1:13.9, 1:11.3, 1:12.4, 1:12.4, 1:11.0 | | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 8.56 | 0.00 | 8.56 |
| PM: 8+ miles very slow | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.66 | 2.50 | 7.16 |
| AM: Track workout with Dow, Rick, and company. 3 sets of 4 x 300s, 1 set of 3 x 150s. 100 recovery between items, 400 recovery between sets. A lot of standing around before items/sets, little continuity which allowed for extra rest. I don't like having the extra recovery and had too much left at the end.
Set1: 53.0, 49.7, 50.4, 49.2,
Set 2: 50.0, 49.4, 48.5, 49.6,
Set 3: 50.0, 48.2, 43.9, 45.5,
Set 4: (150s): 25.0, 20.2, 21.0 (supposed to be 4 repeats, but we only did 3)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day off. Definitely needed it. Cue the running withdrawals throughout the day...
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| | Race: |
Ryan's Run 4-miler relay (1 Miles) 00:04:38 | | Slow miles | Fast miles | Total Distance | | 7.00 | 1.00 | 8.00 |
| Ran the opening mile leg for a 4-mile relay/race event for a charity. Our team changed a lot in the past week, losing our only other guy in 5:00 shape and he got replaced by an 8-minute miler unbeknown to me... so I wanted to go first leg instead of the last leg as originally planned, so I'd be able to have runners around me to run against. I started out fast and just tried to hold on. It was over in a flash and the baton was handed off. Proud of my run today, as I've never raced a mile before in a competition. The run was a lot of fun, and man that is a fast race. It's fun to try something new. Estimated splits: 1st quarter: 1:06 2nd quarter: 1:10 3rd quarter: 1:13 4th quarter: 1:09 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 57.67 | 7.75 | 65.42 |
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