| 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! |
|
Click to donate
to Ukraine's Armed Forces
|
Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| Slow miles | Fast miles | Total Distance | 30.50 | 22.70 | 53.20 |
|
| Slow miles | Fast miles | Total Distance | 6.20 | 10.30 | 16.50 |
| AM: 16.5 miles with Jeff, Anthony, and Darek on a humid, warm morning in Tampa. I really like the Davis loop in Tampa. You can truly just roll. It's so dark in there early in the morning, so you can easily find a nice flow and just listen to your footfalls. Workout in the middle starting at mile 7. We did 6 x 1-mile at 15k-ish effort. After the first interval, Anthony stuck with me on number two, but then he backed off and it was a solo affair from then onward. I would have preferred him to stick with me, but when he let off the gas, I was happy I just kept my pacing the same for the rest of it. This summer was fun pacing everyone else, but it's time to execute and grow a little.
Splits- 5:48, 5:32, 5:29, 5:27, 5:29, 5:29.
The workout felt medium-easy, I did not come cloe to cracking, and the last interval would have been my fastest easily had I not gotten stuck turning around some traffic. Nice.
| Add Comment |
| Slow miles | Fast miles | Total Distance | 6.10 | 4.90 | 11.00 |
| AM: 11 miles, 4.9 fast. 1x2:00, 1x4:00, 1x15:00, 1x4:00, 1x2:00. The 15:00 was intended to be at marathon effort.
Paces 2:00 (4:57/mile), 4:00 (5:24/mile), 15:00 (5:52/mile), 4:00 (5:20/mile), 2:00 (4:59/mile).
Had some heavy legs from Saturday & Sunday, and zero knee drive and bounce.
| Add Comment |
| Slow miles | Fast miles | Total Distance | 5.10 | 5.00 | 10.10 |
| PM: 5x1mile "book-end" workout with John and Darek. We worked out in the park, so we had a decent hill to go up and over in the middle which definitey made the intervals a bit more interesting/challenging. Goal was heavy effort on 1 and 5, and MP+ effort on the middle ones.
Splits- 4:57, 5:42, 5:48, 5:48, 4:59
The sub 5's were very difficult for me. I haven't run that type of effort outside/not on a tread in a long time, so I was kind of a mess on those. I worked very hard, and I had zero anaerobic speed to finish them off.
| Add Comment |
| Slow miles | Fast miles | Total Distance | 13.10 | 2.50 | 15.60 |
| AM: 15.6 miles with Jeff, John, and Darek. Easy workout inside of it: 1x0.25, 1x0.5, 1x0.75, 1x1mile, full recoveries. Just cruised on them.
Splits (paces)- 0.25 (5:10/mile), 0.5 (5:22/mile), 0.75 (5:11/mile), 1mile (5:29/mile)
| Add Comment |
| Slow miles | Fast miles | Total Distance | 30.50 | 22.70 | 53.20 |
|
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|