| 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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| | Slow miles | Fast miles | Total Distance | | 88.69 | 11.51 | 100.20 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 4.00 | 18.00 |
| AM: 18 miles, 7 hard bridge repeats and 3 hard hill repeats at effort in Clearwater. I am generally pretty pumped up for this workout, so it went decent. Just wish I had someone to run fast with. I live in the wrong state, I guess.
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| | Slow miles | Fast miles | Total Distance | | 10.40 | 0.00 | 10.40 |
| PM: 10.4 miles
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| | Slow miles | Fast miles | Total Distance | | 17.40 | 3.50 | 20.90 |
| AM: 10.4 miles. 3 of the miles were in the 6-6:30/mile range, but I wouldn't count those as fast or useful, they were just kind of there helping other runners.
PM: 10.5 miles, 3.5 fast at track with John. Ran 4x1200, with 400 recoveries, and then immediately 4x200 with 20 then 40 second walking recoveries.
Splits- (1200s)- 3:47, 3:49, 3:45, 3:48, (200s)- 31, 29, 31, 34
Overall, I felt fine. I was definitely a bit worn out from Sunday's long run and hills, but I had a ton of strength still in me at the end of this workout. I would have liked the obvious victory of being under 3:45 for the duration, but within 4 seconds isn't much off, particularly running the workout out in front.
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| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
| PM: 10.5 miles
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| | Slow miles | Fast miles | Total Distance | | 11.30 | 0.00 | 11.30 |
| PM: 11.3 miles & some striders
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| PM: 5 miles
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| | Race: |
Weedon Island Parkrun 5k (3.107 Miles) 00:16:12, Place overall: 1, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 20.09 | 4.01 | 24.10 |
| AM: 10.2 miles, 3.5 fast at Weedon Island- a 5k and 10 hard striders. I had felt pretty beat up this week since the murderous Sunday bridge intervals, so I wasn't expecting to run fast. I suppose I was aiming for sub 17, just to get another notch on the website, but I felt pretty good so I just kept running hard. Broke the course record again that I had set last week.
The crazy news was my heartrate was registering very low compared to my normal hard efforts, so I think two weeks from now I'm going to run the course in sub 16.
The course is definitely turning into home field advantage for me. I was speeding up, slowing down, angling around turns, avoiding roots/branches, finding the more packed sugar sand, and turning it up at just the right locations. It will be fun if I ever get another runner out there who is close in speed.
PM: 13.7 miles
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| | Slow miles | Fast miles | Total Distance | | 88.69 | 11.51 | 100.20 |
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