1 mile warmup, stretch, 8x400s, 1 mile cool down, stretch

400 times:

73 - 72 - 71 - 70 - 70 - 70 - 69 - 68

i got pretty tired after the 5th one and thought the last three might be slower...but somehow pushed through it. I was hoping to hit a 67 on the last one like two weeks ago but I went as hard as I could. I guess this workout was my most ( Read more... )

 90 minutes, 12.7 miles

legs are tired.

total distance: 5.08 miles ( Read more... )

ran with matt...easy run of 4 miles, in 29:33.

7:23 pace, felt slightly flat. knee minor aches.

spent some time on this tonight.  i think it came out well...

i didn't write this song, but it is my recording of it.

http://www.zshare.net/audio/5690323669959785/

if you have a thought, let me know it.

i forgot to post this yesterday as i was super busy after my run.

practice 5k for training.

10 minute warmup, stretch, all-out 5k, 15 minute cool down, stretch.

5k time: 17:39.

not bad without competition/race adrenaline. the pace definitely felt weird, i'm not used to running that fast at all. first mile was around 5:50 and the overall pace ended ( Read more... )

41:01, 6.2 miles

6:36 pace

slight knee pain. :(

4.1 miles, 29:33.

7:12 pace.

Knee hurt a bit. Grr.

1 mile warm up, stretch, 8x400s, 1 mile cool down, stretch ( Read more... )

4.6 miles, 32:00 minutes

the time is now.

after a short break due to issues and weather, i'm hopefully back on track. i missed one important workout, which i'm not happy about, but i will get back on track. i'm not gonna stumble, i ain't gonna stop, nobody's gonna bring me down.