| 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 | | 33.00 | 6.00 | 39.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.10 | 0.00 | 2.10 |
| AM: 2 miles and gym- arms, back, abs, dynamic stretching.
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| | Slow miles | Fast miles | Total Distance | | 2.10 | 0.00 | 2.10 |
| PM: 2 miles and then the gym- chest, tris, shoulders, abs, dynamic stretching. Really am starting to get the hang of this method of lifting.
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
| AM: Track in Safety Harbor. The workout was 2 sets of 8x300 with 100 jog recoveries. Kept everything at 0:53-0:56 which is about 5:00/mile pace down to 4:48/mile pace. Felt good and held my form well again. Could have pushed harder, but the high cadence practice and good form were the real goals today which I achieved.
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| | Slow miles | Fast miles | Total Distance | | 11.20 | 0.00 | 11.20 |
| PM: 11+ miles at around 7:30 pace solo in East Lake. I felt bouncy/very good.
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| | Slow miles | Fast miles | Total Distance | | 9.40 | 3.00 | 12.40 |
| AM: Track in Safety Harbor. Workout was 5:00, 4:00, 3:00, 2:00, 1:00 with half-time recovery jogs. Went well, no specific speed/effort goals, just went on feel for the time I needed to reach.
PM: Run with Anthony in East Lake then gym- arms, abs, and back. Also did dynamic stretching.
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| | Slow miles | Fast miles | Total Distance | | 2.20 | 0.00 | 2.20 |
| PM: Warmup run and then gym- chest, tris, shoulders, dynamic stretching. Moved up in fly and press. Revamped dips a bit by changing it to 12 reps with quick recovery, which seemed to work the tris a lot better. Next, I'll lower the rep count/increase the sets but keep the fast recovery.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Planned day off.
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| | Slow miles | Fast miles | Total Distance | | 33.00 | 6.00 | 39.00 |
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