The Long Run

Red Mule 5K

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Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 1 mile : 5:43 (3/2017)
  • 5K : 18:34 (12/2011)
  • 5 mile : 32:03 (5/2010)
  • 10K : 39:29 (11/2013)
  • 11K: 46:47 (July 2008)
  • Half Marathon : 1:26:47 (11/2012)
  • Marathon : 3:06:34 (02/2010)
  • 50K Trail: 4:34 (01/2012)
  • 50 Mile: 8:34:48 (4/2012)
  • 100K: 11:06 (2/2012)
  • 100 Mile: 29:03:39 (6/2013)

Marathons:

  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Marine Corps Marathon - 3:28:12, Oct 2015
  • Pocatello Marathon (ID) - 3:32:25, Sept 2015
  • Chasing The Unicorn (PA) - 3:31:20, Aug 2015
  • Run for The Red (Poconos) - 3:30:40, May 2015
  • Boston - 3:24:42, Apr 2015
  • Clearwater - 3:27:04, Jan 2015
  • Clearwater - 3:16:17, Jan 2014
  • Boston  - 3:27:00, Apr 2011
  • DesNews - 3:10:57, Jul 2010
  • Gasparilla  - 3:06:34, Feb 2010
  • Space Coast - 3:11:29, Nov 2009
  • Estes Park  (7500' and up) - 3:52:19, Jun 2009
  • Boston - 3:17:22, Apr 2009
  • Niagara Falls - 3:19:21, Oct 2008
  • San Diego RnR  - 3:24:18, Jun 2008
  • Jacksonville Marathon -3:21:24, Dec 2007
  • Chicago Marathon - 3:35:08, Oct 2007
  • Disney Marathon - 3:52:34, Jan 2007

 

 

 

 

Short-Term Running Goals:

 

  • Sub 40:00 10K
  • 2:59 Marathon
  • 1:25 Half Marathon
  • 18:30 5K

 

Long-Term Running Goals:

Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.

I'd also like to find the right balance in life and use running to enhance and improve myself.

 

Personal:

Dad of  two awesome kids.

Also, have one wonderful brown dog named Sammy and just added a grey tiger cat whose life started out rough but now has a better home.

I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:

Forward Progress!

 Also, for 2012 I started a blog to write down each day one thing that I am grateful for

Grateful Blog

 

Love living in Florida but love to travel and see the country and rest of the world.

 

Favorite Blogs:

Miles:This week: 0.00 Month: 27.28 Year: 1883.28
Brooks T7 Lifetime Miles: 202.78
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 782.98
GoMeb Razor Lifetime Miles: 468.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
197.567.0024.894.900.000.000.00234.35
Ghost3 Miles: 16.00Green Silence Miles: 79.65Nimbus (green) Miles: 66.80Launch (black) Miles: 47.72Brooks T7 Miles: 8.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 mi, 00:26, 08:47 pace

Did Nancy R. 's one hour spin class then went for a short run once I got back home (to water fountain and back). I can't say that the classes are getting easier but I'm starting to feel less lost. I think I'm feeling some increased leg strength which I could feel during yesterday's track workout.

Another benefit, is it seems to be fixing up my hip issue.  It does make it hard to not miss some running miles but I'm ok for now.

Ghost3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.650.004.000.000.000.000.009.65

9.65 mi, 01:17, 07:55 pace

Good run with a valiant attempt at 2 mile repeats.

Warmed up with a little over 3 miles at an easy pace, mostly running with Joe. Goal was to do 2 x 2 mile repeats at faster than 6:40 pace, with 1 mile easy run between. First set was 6:39, 6:34, then the second set was 6:37, 6:42. I really struggled on the last mile and was at first not breaking a 7:00 pace, but I worked my way down and almost made it to sub 6:40.

Warm out again with high humidity so I'm not going to beat myself up, this run was a success, also happy with total miles today.

Brought pumpkin bread which kept me up too late making it last night (I kept on checking it but it stayed like soup for a long time) so a bit tired from that also.  The pumpkin bread got eaten up so I guess it was worth being a little bit more tired.

Green Silence Miles: 9.65
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.390.000.000.000.000.000.008.39

8.39 mi, 01:13, 08:38 pace

Mostly relaxed run around the neighborhood and along the golf course. Weather was better this morning than yesterday.

Nimbus (green) Miles: 8.39
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.580.000.000.000.000.000.0019.58

19.58 mi , 02:52 ,08:46 pace

Great run this morning with Joe G, as well as various guest appearances and cameos from many others.

Started out at Longleaf just after 5:00, did a loop through that neighborhood, then headed up Starkey Blvd with stop at Diane's house for refreshments before heading into the park for a bit, then turning around, back to Longleaf.

Joe had 20 miles on his schedule and I ended up doing almost all of it with him. We were at a 9:00 average up to mile 13, then gradually picked it up. Weather this morning was a blessing.

Wore my new $38 Brooks Launch - thanks to Keith for the online coupon.

Feel grateful to get another good week of running.  With the volume going up and some more focused runs, started to feel a little more confident.

Launch (black) Miles: 19.58
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.550.000.000.000.000.000.0012.55

12.55 mi, 01:47, 08:30 pace

Started in the neighborhood, then past the golf course and over to the Y for a drink of water, and then back. Ended up being a little bit farther than planned but felt pretty good after Saturday's long run.

Last Monday, when I did just over 10 miles I was pretty happy about that, it was my first 10+ mile weekday run, so I thought I would try to do the same thing today.

I did some stretching and upper body exercises as well as some leg strengthening exercises (although I need to do more and maybe follow a structured plan).

Hanging in there, let's see how the week unfolds, hoping for good things!!

Nimbus (green) Miles: 12.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.780.001.800.000.000.000.007.58

7.58 mi, 01:00, 07:57 pace

Felt pretty good this morning.

I did three different length intervals, between .5 and .7 miles long.  The second interval was under 6:00 pace and I was on track for the third interval to be under 6:00 as well but had to slow down for a car.

 I'm not sure as to a "scientific" purpose to doing these three intervals, but for now I'm doing them as a different workout and will do more of a tempo run on Thursdays or longer intervals such as 2x3 or 3x2.  But today's run was to get my legs moving and try and make myself believe that I can run fast.

Carrot cake after the run for Cindy's 60th bday.

Green Silence Miles: 7.58
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 mi, 00:25, 08:22 pace  plus 70 minute spin class

Nancy's spin class ran a little bit long today, got off the bikes did some stair sprints, wall sits, medicine ball stuff, then back on bikes. Different stuff today which is always nice.

After I got home did a short easy run to the water fountain and back.  My legs felt tired, but my core felt better than it had been feeling a few weeks back, hopefully I'm turning the corner and getting back to a strong core to keep myself injury free as I ramp up the miles.

Hopefully on track for another mid to high 50's week for mileage.

Ghost3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.005.000.000.000.000.0010.00

10 mi, 01:17, 07:42 pace

Retry of last weeks 2x2 with better results (a little nicer weather than last week helped).

3 mile warmup, then 1st set was 6:35, 6:38, then 1 mile easy, then 6:27, 6:23, then half mile easy, then 1 mile at 6:15, then cool down.

Felt good to improve.  I was pleased with the second set because it felt better than the first set, I didn't have to concentrate to get the faster pace, I just imagined my legs turning over faster.  Then the one mile at the end felt good and I almost pushed it a little faster but decided not to risk letting my stride get sloppy.

I'm on my way to 3x2, and then after that try 2x3.  

Green Silence Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.380.000.000.000.000.000.007.38

7.38 mi, 01:04, 08:41 pace

Easy paced run around the neighborhood and by the golf course. Warm out this morning but beautiful.

Followed up the run with my "better than nothing" strength routine - 3 sets of pushups supersetted with 3 sets of pull ups, along with random dumb bell exercises, and some leg strength work.

I think this is the first time getting over 40 miles during the week, I'll have to go back and look to see when the last time I did that.

Nimbus (green) Miles: 7.38
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.300.002.000.000.000.000.0015.30

15.3 mi, 02:02, 07:57 pace

"slept in" and arrived at Starkey at 6:30. I ran the first 5 miles with Liz, then did another 1.5 miles with Steve.

After turning around gradually picked up the pace.

Attempted the last two miles at 6:25. Not quite there yet, but did 6:28 and 6:41 - so not bad for almost 80 degree finish. I think this was the first sub-8:00 long run in quite some time.

Just before I was at the last two miles, my pace was around a 7:40 and it felt pretty hard but I wanted to try the faster pace.  I was surprised during the first mile that I could just turn it on like that.  However, during the second mile it felt like I was at the same effort but was slowing down.  I put some more effort and was able to go a little faster but not quite down to 6:30.  Good test at least.

Snacked on some cherries (thanks Barb!) after the run before heading home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.570.000.000.000.000.000.0010.57

10.57, mi 01:28, 08:19 pace

Ran around the neighborhood then crossed Trinity Blvd and ran the Kinsmere loop before heading home.

Felt a little sluggish at first but once I relaxed it felt easier. Kept waking up last night so probably just tired from that.

After the run I did my usual post run exercises ("cannonball cool down"), and then a little bit of upper body and leg strength exercises (better than nothing amount).  I think I need to try and schedule something a little more formal in the way of plyometrics.

3rd week in a row of doing Monday morning 10+ mile runs, good way to start the week.

Nimbus (green) Miles: 10.57
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.210.000.001.800.000.000.008.01

8.01 mi, 01:04, 08:01 pace

Good run this morning with no tired or tight legs. Did the three intervals with paces of 6:09, 5:53, and 6:05 (intervals are around 0.6) - the last one was a lot slower at first but I was able to pick it back up half way through.

For the most part, it feels like aerobic run with some speed for confidence that I can run faster and a chance to run with some other people.

Thursday I will do a more race pace specific workout with 3x2 mile repeats, and then try again on Saturday for goal pace finish long run.

I saw a shooting star and then saw an otter crossing the road.

Green Silence Miles: 8.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 mi, 00:26, 08:39 pace

Great (but hard) spin class followed by nice run in the neighborhood out to the water fountain and back.

I might have run a little bit farther than 3 (perhaps 3.5), but was not wearing my garmin so I'll just put down 3.   At least I've been consistent with the past few Wednesdays.

After the run, a did a mini strength routine, mostly upper body but with a few leg exercises as well.

I'm considering a few options to get in some more miles - take Wednesday completely off and run on Sunday instead, OR, run a couple more miles on Wednesday morning, OR, possibly run a second time on Wednesday.  I think I'm ok for now but I'm eying getting into the 60 mpw range instead of the high 50's.

 

Ghost3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.010.006.000.000.000.000.0011.01

11.01 mi, 01:24, 07:37 pace

I ran at Longleaf this morning, meeting up with the running group, although I ended up mainly running by myself.

Finally did 3x2 mile workout. Warmup, then three 2 mile repeats, with 0.8 mile rest between

  • 1). 6:59, 6:52
  • 2). 6:25, 6:29
  • 3) 6:27, 6:26

- still pretty dark during the first set and nearly ran off the path a few times when blinded by headlights (time to start wearing a light I think). The second two repeats were good, but now I'm pretty wiped, hopefully that is good.

Again this time, I debated whether to attempt this work out as I was not feeling 100% ready.  I'm glad that I tried.  I think I ate too much rice last night and not enough protein or something to balance it out.

Green Silence Miles: 11.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.700.000.000.000.000.000.007.70

7.7 mi, 01:05, 08:28 pace

Good run through the neighborhood and then a little bit on the grass along Trinity Blvd. A bit warmer and more humid this morning, glad it was on easy run day though.

Did some usual strength training exercises after the run but was feeling a little wiped and didn't want to waste too much time before heading to work.  Lots to do today!

Happy Friday.

Nimbus (green) Miles: 7.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
14.840.002.000.000.000.000.0016.84

16.84 mi, 02:20, 08:20 pace

Mile warmup with Joe in Longleaf, then added some people to the group (Keith, Victoria, Jammie), ran to Diane's house, then into Starkey.

On the edge of some lightning moving away from us (but still a little too close for comfort).

Return trip with Joe, and then picked up the last two miles to 6:31 and 6:21 (a little better than last week).

At about 11 miles, we had been running around an 8:40 average and Joe wanted to do his last 5 miles around an 8:00 pace.  I was thinking to myself it sounded hard.  I'm not sure why I was thinking it and it turned out to not be a problem to pick up the pace, it had just seemed that way in my head.

Approaching the last two miles, again I had thought that trying to hit 6:30 or faster seemed impossible.  The first mile started out more in the 6:40 range but I gradually improved by trying to run smoother and more relaxed.  Last week when I tried this I made the first mile ok, but slowed down on the second mile.  But this week was able to pick up the second mile faster than the first, so that was a small victory.

Also, thanks to big Steve for cold gatorade top off with 2.5 miles left to go, thanks! (he had a secret cooler tucked behind some bushes which he insisted on sharing with us).

Launch (black) Miles: 16.84
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.640.000.000.000.000.000.008.64

8.64 mi, 01:15, 08:37 pace

 

Decided not to go quite as far this Monday as I have on the last few. Was feeling a little tired but managed to keep a steady pace and felt good at the end.

Did some stretching after the run but did not do a strength routine, I was still feeling tired and thought a break would be better today.

Nimbus (green) Miles: 8.64
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.001.090.000.000.000.007.09

7.09 mi, 00:59, 08:22 pace

Met up at the Y at 5:30 to meet up with the group.

Started out by myself.  I was going to run without doing any intervals this morning, but I ended up running two of Liz's with her - I felt bad because the last time I went ahead she got lost. Did paces of 6:15 and 6:39, which was just enough to feel fast but wasn't too fast. Weather was a couple degrees cooler this morning which was nice.

At the start of yesterday's run I was starting to feel a little twinge at the top of my left calf, but it was better today.  I'll take it a little easier this week with the mileage before getting back to it next week.

Green Silence Miles: 7.09
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.000.000.000.000.004.00

Spin class then short run.

4 mi, 00:34, 08:26 pace

Spin class included time off the bike for stairs, squats, medicine ball and push-ups, then final 5 minute hard on bikes. 4 mile run once home, saw Nikki and Lisa on my way out. Extra mile today from what I usually run on Wednesdays, nice marbled sky to look at.

Ghost3 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.076.000.000.000.000.000.0010.07

10.07 mi, 01:15, 07:26 pace

Warmed up with a little bit over 2.5 miles,

then did a 6 mile tempo run - 7:13, 6:49, 6:48, 6:47, 6:47, 6:36.

First mile had a lot of people and puddle dodging and nearly running off trail from oncoming headlights, I will bring a light next week. So, even though it wasn't quite what I wanted it wasn't as bad as it could be and I was glad I was able to transition to the pace I wanted for the remaining miles.

Overall felt great despite some leg soreness from yesterday's spin class.  Going to take it easy tomorrow and then am considering doing a 5K on Saturday, one that I did two years ago around this time.  I haven't run a 5K since December so I'll have to see what I can pull together.

Green Silence Miles: 10.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.570.000.000.000.000.000.005.57

5.57 mi, 00:48, 08:36 pace

Really enjoyed the nice cool weather this morning (low 70's, it's amazing how that can feel "cool") , teaser hint of fall. Recovery run with legs feeling better at the end.

Grateful for an easy recovery run that felt easy.  It wasn't that slow, but sometimes slow does not equate to easy.  

5K tomorrow, getting excited for it.

Nimbus (green) Miles: 5.57
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Race: Red Mule 5K (3.11 Miles) 00:18:53, Place overall: 45, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.470.000.003.100.000.000.008.57

Red Mule 5K

3.1 mi, 18:53, 06:05 pace

Decided to run this race just a few days ago, so glad I went. 18:53, 1st place age group and second fastest 5K as well as PR for the course. Ran into Dan French before the race, and then ran into Neil C. while warming up. Lined up next to Neil and Jacki, saw Jacki take off and followed behind Neil.

First mile felt oddly easy due to all the excitement and not watching my pace. There was a time clock at the 1 mile point which said 5:54, although my garmin had the 1st mile split at 6:00 even.

Next two miles were challenging but I was able to hang on. Because other people were slowing down around me I had to try and catch up to people ahead of me and also I started looking at my watch to make sure my pace wasn't dropping.  If I was better at just knowing if my pace was dropping then I might do better

The last about 0.2 miles go off the road, and I think I lost a little bit of focus on speed since I had to focus running on the slightly uneven ground.  Got out kicked at the end by a high schooler who then threw up after crossing the finish line - my hat goes off to him!

Two years ago when I did this race, I was 20 seconds slower but one the masters division.  I was glad I could improve my time and as for the plaque I couldn't have been happier over who won it, a super fast, super nice guy who's always there to help people out and whose career is helping troubled kids.

Lots of fun on a nice flat shaded course around the lake in the woods north of Brooksville.

 

Warm-up and Cool Down

5.47 mi 00:52 09:32 pace

2.2 mile warm up before the race, mostly easy with some strides. Then a little bit over three miles after the race, most of it was off road with Dan, Chris and Larry through the woods, a nice treat. Racing flats seem to make good trail shoes after all - although now they don't look as pristine as they used to!

 

Brooks T7 Miles: 8.47
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.300.000.000.000.000.000.0011.30

11.3 mi, 01:36, 08:30 pace

 

(I'm the one in the green top, Cynthia to my left and Dan to my right)

 

Some friends of mine were going to run in Brooksville area on a route I had never run before (I usually just go up and down the Suncoast trail when I say I'm going to Brooksville).  And even though I ran a race on Saturday I didn't want to pass up this opportunity to run with some friends at a new place.

Ran with Dan, Melanie, Cynthia, Marcia, Andrea, and Scott.

We all started out together from near the library. Ran on the rolling country roads. First mile was easy pace, then pace picked up the second mile. I stayed back with Cynthia since she wanted to average around an 8:30. A little humid at first, it seemed to get nicer as the run continued. Finished up with a 1.3 mile loop around a very picturesque lake.

Enjoyed some coffee, muffins, and zuchini bread and enjoyed the company of a dog that wandered by for some treats. Thanks to Melanie for driving us. Legs felt decent after yesterday's race, I think today's run was what I needed.

Launch (black) Miles: 11.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

It was raining and my legs were tired from the weekend.  I felt a little odd not going for my Monday morning run, but by Tuesday I would realize it was ok.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.620.000.000.000.000.000.006.62

6.62 mi, 00:55, 08:18 pace

Went to the Y this morning to run with the group.  No intervals today, just a straight through run. I was glad I didn't run yesterday since my legs were still a little tired today from the weekend. Ran with Joe for the first 4 miles until he went ahead. Warm and windy this morning.  If it wasn't for the windy part it would have felt pretty oppressive.


Green Silence Miles: 6.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.000.000.000.000.000.000.003.00

3 mi, 00:26, 08:31 pace

Today's spin class was a ton of sprints and no hills, challenging in a different way, fun class as usual.

Came home and quickly did 3 mile run out and back to water fountain before starting the day.

Ghost3 Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.621.003.000.000.000.000.009.62

9.62 mi, 01:12:30, 07:33 pace

Didn't have an exact plan but decided I should do something. Warmed up with about 3 miles easy. Plan I came up with was to do 1 mile at just under 7:00, run easy for a mile and see if I could then do 3 miles at sub-6:30. The first part went well, but the three fast miles were good but not quite there

- 6:38, 6:39, 6:32.

I was kind of wondering to myself how I was able to do 3.1 miles at a 6:05 pace just this past Saturday, but I guess it is a completely different mentality.  It's one of the reasons for racing - to see what you can really pull out when you reach inside.

With the heat (close to 80 degrees with typical Florida summer humidity) and feeling a little worn down it was a good effort and probably what I needed, so I'll call this run a success!

Green Silence Miles: 9.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.310.000.000.000.000.000.006.31

6.31 mi, 00:54, 08:30 pace

Just a simple run in the neighborhood.

Was able to get moving a little bit earlier than usual. Good run at a medium pace and distance.

Nimbus (green) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
197.567.0024.894.900.000.000.00234.35
Ghost3 Miles: 16.00Green Silence Miles: 79.65Nimbus (green) Miles: 66.80Launch (black) Miles: 47.72Brooks T7 Miles: 8.47
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