Keep the D Long and Finish Strong

Week starting Feb 21, 2016

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Location:

Topeka,KS,United States

Member Since:

Dec 05, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PR's:

1600m- 4:52

3000m- 10:03

3200m- 10:10

5k (CC)- 17:42

Half Marathon: 1:29:24

 

Short-Term Running Goals:

Break 4:40 in 1600m

Break 10 min in 3200m

Break 17:00 in 5k

Break 1:27 in half marathon

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks Levitate Lifetime Miles: 18.00
Adidas Boston Boost 6 Lifetime Miles: 0.00
Slow milesFast milesTotal Distance
41.509.5051.00
Nike Air Zoom Elite 8 Miles: 15.00Mizuno Wave Ediken Miles: 7.00HOKA Clifton 2 Miles: 29.00
Slow milesFast milesTotal Distance
4.502.507.00

Felt good to get back to running again. My foot feels a ton better and didn't feel any pain from it all day. To shock myself back into better shape I did 2 mile warmup and cool down and a 10x400m workout. First 4 were 73's, next 5 were 72's, and last one was 71. Fairly good times for first workout back after a little break. 

Nike Air Zoom Elite 8 Miles: 4.50Mizuno Wave Ediken Miles: 2.50
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Slow milesFast milesTotal Distance
9.000.009.00

6 miles with the boys, then they dropped off and Cason and I finished with 3 miles in the environmental area. First long run in a week, and it felt great to get back to running long again.

HOKA Clifton 2 Miles: 9.00
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Slow milesFast milesTotal Distance
2.004.006.00

Very short workout, as I did not have very much time to workout. Had an appt for my foot, and I'm getting orthotics in a few weeks to help redistribute the pressure on my feet when I run. Should prevent more injuries. 1.5 mile warmup, and .5 mile cooldown, since I was already running late. 4 mile tempo down Wanamaker as workout, and it was super windy. First two miles were mostly uphill and completely against the wind, so my times were pretty slow. Splits were 6:09, 6:30 (this was the toughest mile), 6:10, and 5:48. Not very happy overall but it was pretty tough with the conditions, and happy with the last mile time I pulled out.

Nike Air Zoom Elite 8 Miles: 6.00
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Slow milesFast milesTotal Distance
10.000.0010.00

Long run with Cason around environmental lab then Wanamaker, and finished with a half mile of strides on the turf. Nice chill run.

HOKA Clifton 2 Miles: 10.00
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Slow milesFast milesTotal Distance
6.003.009.00

2.5 mile warmup, then workout on track. Did 6x800m with 400m jog rest. Was pretty tough and didn't feel too good, and times showed it. Splits were 2:36, 2:44, 2:44, 2:43, 2:43, 2:38. Then we did some 100m build up sprints, and finished with a 2 mile cooldown. 

Nike Air Zoom Elite 8 Miles: 4.50Mizuno Wave Ediken Miles: 4.50
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Slow milesFast milesTotal Distance
10.000.0010.00

Run to the high school and back. Felt pretty rough, as the first 5 miles were against strong wind and mostly uphill. Average was 7:14/mile. Last run before track practice starts, and hopefully I'll be able to keep up the higher mileage in practice.

HOKA Clifton 2 Miles: 10.00
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Slow milesFast milesTotal Distance
41.509.5051.00
Nike Air Zoom Elite 8 Miles: 15.00Mizuno Wave Ediken Miles: 7.00HOKA Clifton 2 Miles: 29.00
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