Recovery: 3.53 miles, 00:12:05 average pace, 00:42:38 duration

#running #treadmill

Pinellas County - 5 mile progression: 5.01 miles, 00:09:00 average pace, 00:45:10 duration
was hoping for a rain, mist, or whatever but alas it did not happen. comfy run and talked with several people in the park. exchanged pleasantries with the older gentleman i see all the time. had to run in the grass towards the end for some kids on bikes who never passed me. must have been going fast!
#running

Pinellas County - Easy: 5.04 miles, 00:09:25 average pace, 00:47:28 duration
tired legs and really wore me out today kept pace with matt who was in front of me for a bit but think it took too much out of me early on.
#running

Pinellas County - 75’: 8.06 miles, 00:09:18 average pace, 01:15:01 duration
legs were heavy, tight, and tired with that said i had a great rest yesterday and pulled off the quickest fartlek this block without too much effort.
#running

Recovery: 3.25 miles, 00:10:54 average pace, 00:35:25 duration

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Pinellas County - Fartlek: 6.13 miles, 00:08:49 average pace, 00:54:01 duration
legs were heavy, tight, and tired. with that said i had a great rest yesterday and pulled off the quickest fartlek this block without too much effort.

#running

SPRF Half Marathon: 13.20 miles, 00:09:29 average pace, 02:05:12 duration
still host and humid (no surprise) but more cloud cover today. no kids but beth came and was able to cheer me on in a couple of places which was fun. the last bit she yelled “five to go!” which kind of got in my head a bit, albeit i think the heat started to get to me as well. had to take a couple of brief walks just to recollect and focus again. pretty good training run. keeping it in the green for the most part and around marathon pace. can’t wait to see how cooler weather and more training will pay off!
#running #race

SPRF Pelikids: 0.84 miles, 00:10:10 average pace, 00:08:31 duration
ran with ace. she did great with only a couple of walk breaks. definitely had me working hard! pretty cool to run on the rowdies field, too!
#running #race

SPRF 10km: 6.26 miles, 00:08:31 average pace, 00:53:18 duration
brutally hot and humid. body was fine for the most part but it definitely had my HR high. saw ray on the course pacing someone and talked to him for a bit which was a nice break. i felt good about the run even though it was exhausting. took me quite a while to cool down afterwards.
#running #race

Pinellas County - Easy: 3.02 miles, 00:10:05 average pace, 00:30:25 duration
kept singing the marine corps hymn throughout the run. the humidity is back up today at 99% so felt harder than it was.
#running

Recovery: 3.37 miles, 00:09:42 average pace, 00:32:42 duration

#running #treadmill

Pinellas County - 5 mile progression: 5.01 miles, 00:09:38 average pace, 00:48:16 duration
it was just okay. feeling a bit tired after moving all the workouts to be clustered together.
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Pinellas County - 75’: 8.22 miles, 00:09:09 average pace, 01:15:10 duration
pretty average. at about 2 miles in my right knee hurt a bit but i corrected my form and it went away. the last mile (or after the hill really) i pushed it a bit to see if i could sustain around what i thought was an 8:00 pace.
#running

Recovery: 3.00 miles, 00:10:54 average pace, 00:32:41 duration

#running #treadmill

Pinellas County - Fartlek: 6.02 miles, 00:08:58 average pace, 00:54:01 duration
glad i pushed this back a day. just needed another day to recover from the long run and the drinking.
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Pinellas County - Long Run: 15.03 miles, 00:09:43 average pace, 02:26:02 duration
early morning due to gymnastics meet today. did three four mile loops and one three miler. nice chill to the air and felt pretty good overall. the last mile was probably the hardest but that was more mental than physical.
#running

Recovery: 3.50 miles, 00:10:54 average pace, 00:38:10 duration

#running #treadmill

Pinellas County - 5 mile progression: 5.02 miles, 00:09:03 average pace, 00:45:30 duration
missed all the pace ranges i was aiming for. i did keep the progression alive, but just quicker in each mile. the heart rate was still in a good range thankfully.
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Pinellas County - Easy: 5.02 miles, 00:09:55 average pace, 00:49:47 duration

#running

Pinellas County - 75’: 8.37 miles, 00:09:04 average pace, 01:15:57 duration
felt great
#running

Recovery: 3.27 miles, 00:10:49 average pace, 00:35:22 duration

#running #treadmill

Pinellas County - Fartlek: 6.11 miles, 00:09:01 average pace, 00:55:09 duration
surprised i felt as good as i did on this. after a bump in mileage last week and a descent long run the day prior. all in all felt pretty springy.
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Pinellas County - Long Run: 13.30 miles, 00:11:19 average pace, 02:30:24 duration
pace was actually 10:00 but paused waiting for kelly to run the second half. conversational the entire way and kept pretty easy.
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Recovery: 3.00 miles, 00:12:01 average pace, 00:36:02 duration

#running #treadmill

Pinellas County - 5 mile progression: 5.02 miles, 00:09:42 average pace, 00:48:41 duration
kept it easy since it was the first week. the first couple miles took a bit to keep locked on but the rest were fine.
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Pinellas County - Easy: 3.04 miles, 00:10:49 average pace, 00:32:51 duration
nothing really to note here
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Pinellas County - 75’: 7.84 miles, 00:09:36 average pace, 01:15:15 duration
bit slow and tight in the first mile or two but was able to eventually find my stride and rhythm. actually felt pretty easy which i hope is a good sign.
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Pinellas County - Recovery: 3.13 miles, 00:12:31 average pace, 00:39:09 duration
i was suppose to do this yesterday but beth mentioned going out today so i just moved it.
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Pinellas County - Fartlek: 6.02 miles, 00:09:01 average pace, 00:54:16 duration
fartlek was fun and seemed to lock in at 8:00 pace easily. first day of marathon training!
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Winter Haven - Long run: 10.34 miles, 00:09:53 average pace, 01:42:09 duration
great weather. i did not sleep great but the body felt refreshed. hit all my paces i wanted and kept the heart rate where i needed to. stopped when i could have gone more but marathon training starts tomorrow.
#running

Pinellas County - Base: 7.03 miles, 00:09:16 average pace, 01:05:07 duration
not much of a base run. did not feel rough at all, but my HR was higher than i wanted. pretty much standard quo these last few weeks.
#running

Recovery: 7.00 miles, 00:10:00 average pace, 01:10:00 duration
a bit of a recovery run.
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Pinellas County Running: 3.13 miles, 00:08:29 average pace, 00:26:34 duration
quick run taking advantage of the weather again.
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Pinellas County - Base: 5.05 miles, 00:09:18 average pace, 00:46:58 duration
mmm… a chill to the air. had been up since 0230 but just laid in bed. did not head out in the morning because of work but was able to sneak this in between meetings.
#running

@bmallred@staystrong.run good thing i moved my run because no way i was going to be able to finish one after getting home around 0400. it was a fun night out with glenn and ash, but it may take a day or two to recover!

Pinellas County - Long run: 11.14 miles, 00:10:15 average pace, 01:54:07 duration
did loops around the block since we had to leave early this morning. going to be a busy day (and night) so moved this run to today instead of tomorrow. pretty nice out, but it was beyond boring.
#running

Pinellas County - Long Run: 11.14 miles, 00:10:15 average pace, 01:54:07 duration
did loops around the block since we had to leave early this morning. going to be a busy day (and night) so moved this run to today instead of tomorrow. pretty nice out, but it was beyond boring.

good thing i moved my run because no way i was going to be able to finish one after getting home around 0400. it was a fun night out with glen and ash, but it may take a day or two to recover!
#running

Pinellas County - Base: 4.54 miles, 00:10:07 average pace, 00:45:57 duration
whoa humidity! had to cut it short for code brown.
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Pinellas County - Base: 7.51 miles, 00:09:38 average pace, 01:12:17 duration
nice and comfortable
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Pinellas County - Fartlek: 5.01 miles, 00:09:09 average pace, 00:45:54 duration
from recovery to a fartlek to celebrate the colder weather.
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Pinellas County - Long Run: 11.46 miles, 00:10:31 average pace, 02:00:28 duration
Weather was a bit cooler with a nice breeze. just really congested from beginning to end and made breathing a chore. very nice to get out. minus dealing with a dead rat on the bridge.
#running

Pinellas County - Base: 8.02 miles, 00:09:33 average pace, 01:16:33 duration
nothing bad. all good.
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Pinellas County - Recovery: 4.99 miles, 00:09:34 average pace, 00:47:44 duration
first run with altra’s. felt great. some hot spots on my foot pads but it felt like it was due to socks.
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Pinellas County - Base: 5.29 miles, 00:09:06 average pace, 00:48:07 duration
beautiful morning. tons of energy. was worried my right calf may give me problems being so tight this morning but thankfully it did not. such a drastic difference from the recent long run.
#running

Seminole County - Long run: 10.01 miles, 00:11:03 average pace, 01:50:36 duration
it was brutal. humid, no air flow, tired…. just bad.
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Pinellas County - Base: 7.25 miles, 00:10:21 average pace, 01:15:03 duration
it was alright. had to wait too long each time i crossed 113th, the second time the blood rushed to my head and made me a bit nauseous so walked that off.
#running

Pinellas County - Base: 5.03 miles, 00:09:31 average pace, 00:47:52 duration
sprinkled a bit but i missed it unfortunately.
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Pinellas County - Base: 5.03 miles, 00:09:39 average pace, 00:48:28 duration
right calf is still a bit tight from the charlie horse. body felt fine otherwise although a bit tough to breathe with the humidity. wore the new mach 5s that came a few days ago and they were a bit tight.
#running

Pinellas County - Long Run: 13.18 miles, 00:10:13 average pace, 02:14:42 duration
mmm, enjoyed it. at 0100 this morning i woke up to my right calf seizing (not sure if that is the right term). when i finally got up at 0500-ish to prep for the run it was still tight (still is hours later) but stretching helped out a bunch. do not think it affected the run really though. that or i just did not care because i was enjoying the low humidity too much.
#running

Pinellas County - Base: 7.27 miles, 00:09:39 average pace, 01:10:09 duration
perfect run. hit my pace and felt so good i did not want to stop. was pretty zoned out and did not realize it went by honestly.
#running