| 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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| | Slow miles | Fast miles | Total Distance | | 41.50 | 9.00 | 50.50 |
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| Nike Air Zoom Elite 8 Miles: 16.00 | Mizuno Wave Ediken Miles: 8.75 | Barefoot Miles: 1.50 | HOKA Clifton 2 Miles: 16.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.25 | 4.00 | 8.25 |
| 2 mile warmup and cooldown. First part of workout was 3 min. up tempo, 2 min. up tempo, 1 min up tempo, with a minute jog and a minute rest between each. Two sets of this. Then back on the track for 4x300m (49, 50, 50, 49).
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| Nike Air Zoom Elite 8 Miles: 4.00 | Mizuno Wave Ediken Miles: 4.25 |
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| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| 8 mile long run on the trails with Cason. Then 4 minutes of tabata.
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| Barefoot Miles: 0.50 | Nike Air Zoom Elite 8 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.50 | 8.50 |
| Super windy, so we went on Wanamaker for the workout and did a 2xmile out (5:20, 5:15) then ran back against the wind, which felt super hard. Then we did 4x200m on the track (30, 30, 30, 29). 2 mile cooldown.
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| Nike Air Zoom Elite 8 Miles: 4.00 | Mizuno Wave Ediken Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 8 miles long run, then finished with a mile on the turf, including about a half mile of strides.
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| Barefoot Miles: 1.00 | HOKA Clifton 2 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.75 | 2.50 | 8.25 |
| Workout was 1x3200m on the track, and 2x400m. Goal was to hit 10:40 in the 2 mile, but went out in the first mile in 5:22 so that kinda hurt my time. Hit a negative split my second mile and got 10:41, which is a new PR, so I'm overall pretty happy. 400's were 70 and 68. Finished off with a 4 mile cooldown.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Run around Gage and the Governor's Mansion with Crazy Legs and Cason. We were all pretty sore so we just ended it at 8.
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| HOKA Clifton 2 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 41.50 | 9.00 | 50.50 |
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| Nike Air Zoom Elite 8 Miles: 16.00 | Mizuno Wave Ediken Miles: 8.75 | Barefoot Miles: 1.50 | HOKA Clifton 2 Miles: 16.00 |
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