Running To Beat Mark

WUP 2 miles and dynamic stretching

Race 5k was part of the lead 3 until 2 miles when the winner broke away. Goal was to break 19 which was "too easy" and did not make me push in that last mile

CD 1 mile and warrior sculpt

Easy, legs were sore after back to back races

Barbell Strength

5k Prediction run: With no watch or technology predict your 5k time closest wins. After at least 10 tries at this I finally won! Rest of run easy with emaurine

Total Conditiong Group Fitness Class

WU: 1 mile and dynamic stretching

MS: 1 mi 5:44 and 2 mile tempo in 13:20 (focusing on running relaxed)

CD: 1 mile

Power Class FTP Test 228 watts average over 20 minutes (an increase of 11.2%

Run Club 6 miles in the "cold" for Texas (28 degrees with 20+mph wind)

Easy, Snow in Dallas!

"Long" slow run of an hour today. Found some new trails at the park

Easy and not fun (not enough fuel and overdressed)

WU: 1.25 miles and dynamic stretching

MS: 4 mile tempo or 26:00 whichever comes first. Ended up at 4 miles at exactly 26:00 for the 6:30 pace. Ran at a nearly half mile loop, GPS pacing was all over the place (tree trouble) but effort felt fairly consistent. Very windy day with a certain section of the loop giving the feeling of hitting a wall with so much wind. Overall happy with first tempo work of the "buildup".

CD: 1 mile

5 with emaurine at run club beautiful weather for running

TCX

WUP: 10 minutes easy 

MS: 30 minutes at 1 min on (5:30ish pace) 1.5 min off  (12 reps)

CD: 10 minutes easy

4 easy with run club.

another easy day

Half Marathon training group long run

Easy in between the storms

Wu 1.5 Miles easy and dynamic stretching

MS: 3x1mi (5:57, 5:58, 5:48)

CD: 1.5 miles easy

Today was one of those days where it just never felt good and wouldve been easy to skip. Glad I got it in even though the times were a little slower than what I had wanted.

Easy with emaurine at run club

The plan was 45 minute run with getting 10 one minute sections of mile pace or faster running.

Ran with Mark and hit sub 5 pace on all of them. Downhill section average was in the 4:40s up hill section in the 4:50s 

It was good to have someone to run with tonight. Last week's similar workout paces were around 6 minute miles.

I ended up going over the 45 minute time to go and get my forgotten water bottle which helped get me to 7 miles.

easy run club

Easy after long day at work

Long run with the half marathon training group and emaurine!

2 hour bike ride indoor training group

2 mile run outdoors very windy

WU: 1 mile Dynamic stretching

MS: 2 mile @ 6 min pace 12:00 on the dot

CD: 1 mile abs stretching

Not what I wanted tonight. Ran out of time before I had to start studying again.

3 easy with emaurine. Its been a rather low mileage week of running so far. Studying has taken up a lot of time.

TCX

Hill repeats

Easy with Run Club

easy

Paced emaurine in a 5k race 20:25 new pr for her!

3 more this afternoon easy

3 easy around the neighborhood

WUP: 1 mile Dynamic Stretching

MS: 5 mile Tempo at the track Goal 6:30 pace 32:30 Actual 6:32 pace 32:40

CD 1 mi 

easy at run club with emaurine

Hill repeats 5:36-5:22 pace range

TCX

Easy with run club

easy around the neighborhood

with emaurine

easy

Bad day at the track. Goal was 2 x 5k at around HM pace (6:30)

Ended up with 1 5k at 6:43 pace.  

Trying to find a positive from this "workout"..

Prediction 5k with emaurine. I won January she wins in February. The James' are going for the 12 month sweep

Half mile repeats. Another bad workout, cut it short with pain just above my left ankle. ended up being 6 at around 3:00

Test day. Failed it again. Must have made some mathematical errors because I felt like I knew the concepts. I am hoping the cram study sessions leading to shorter runs helped heal the ankle pain i was experiencing

with emaurine

Half mile repeats x8 3:08-3:09 for first 7 2:50 last one. 

with emaurine at run club 

easy around the neighborhood

half marathon training group run

easy shakeout run

Warrior sculpt in windpants... sauna effect

5k in 20:17

10 k with run club

1 mile test 5:43

with emaurine at run club

Easy

5k race with emaurine she broke 20 minutes!

2:15:00 Cycling

30 minute run

Timed 5k 19:33

with emaurine at run club

Good run today with a group of 6. 4 mile cut down 7, 6:55, 6:50, 6:39 (suppose to be 6:45)

TCX

4 easy at run club

not quite the long run i was looking for...

been in a funk, need to get a few more good workouts in soon before the half on 3/19

The prediction run reign is over. Someone ran within 1 second of their predicted 5k time last night ending the James' dominance over the past few months.

Good run with emaurine

Good group run again tonight. 5 mile progressive run 6:59, 6:52, 6:51,6:43, 6:38

easy with run club

easy

11 miles this am with the half marathon training group. 8 days out

3 more with emaurine this afternoon around 7:20 pace

2.5 hour bike, Warrior Sculpt, 2 mile run 

1 mile WUP

Dynamic Stretching

2 x 2 miles 12:55

WINDY! 

CD: 1 mile

the sickness has hit, need to get healthy by sunday!

Half Marathon. Another disappointing performance. I was really hoping for a solid race here to give me some optimism for June's Marathon. 1:38:xx when going for around 1:27 is a pretty bad day.

easy around the track

easy with run group

easy run with half marathon training group

am run with emaurine. she dropped me pretty easily on the way back on the out and back route today

easy

Easy from gym to work

easy

easy with run club

10 x 1 min hard over 45 minutes of running

TCX

Easy with run club

15k race today. Almost skipped did not feel well this morning. Glad I went. Time may not have been exactly what i wanted but I did have the right effort for today. 

easy shakeout

with someone from gym

prediction 5k

TCX

with emaurine

easy

1 lap of the ironman tx course plus a little.

emaurine with a huge PR for the ironman!

travel day from the ironman

midday hilly run 8:37 pace

4 then 50 minutes cycling then 3 miles

7 miles with 5 miles at MP (6:51)

TCX!

2 miles with 1 mile @ 6:59 pacing someone to first sub 7 mile.

Failed half marathon race

easy

hour of cycling edg class

4 loops of a 5k course

25:47, 24:51,22:36, 25:33 (1:38:48)

Tired legs.

1 hour cycle class

5 miles with the prediction 5k

Mile repeats; 6:30, 6:21, 6:17,6:09

TCX

a couple more tonight with emaurine

easy

First 20 mile training run

easy

easy, drills, and cycling

5 with emaurine just over 5k of running at goal MP.

TCX

5 with the run club 4 mile repeats in 6:25, 6:24, 6:36, 6:54

Hour cycle then 2 mile run. Legs were hurting so cut it short today

2 UP

10 miles at MP (7:00)

2 down

easy at the end of emaurines 20 miler

easy

6 before run club with a 5k in 20:47

3 with run club

TCX

6 miles with 4 mile cutdown at 6:58, 6:53, 6:48, 6:38

easy

off day

stormed out, on treadmill

stormed out 2 days in a row

treadmill again

did not have the mental strength to do the scheduled 20 miler on a treadmill

Yasso 800s

10 x 800 2:57, 3:00, 2:58, 3:00, 3:03, 3:01, 3:00, 3:03, 3:04, 3:01

Average 3:01.4

400m recover

1 mile up 1 mile down 

with emaurine

TCX

1 mile warmup 4 mile cutdown 7:01, 6:59, 6:49, 6:33 1 mile cooldown

easy shakeout, may be all i get in today

long run with emaurine

easy some walking with sore left glute

off travel day worked on sore muscles

easy some walking again

.5, 1.5, .5 5k pace, marathon pace, 5k pace

with run group

easy

1 mi warmup

drills

4 x 200 in ~40-42 with 200 jog recover

1 mi cooldown

5k prediction run we were within 10 seconds, got 2nd place winner was within 3 seconds

taper

travel day

Helena MT Marathon, another disappointing race.

with some speed work

easy with e

date night

5 in the morning with speed work

12 slow in the afternoon

easy

with prediction 5k 

and 60 minute bike ride (2x14min Z4)