• 25m 20s
  • 3.15 miles
  • 08m 02s /Mi

Real easy stretch. Didn't pay attention and the race isn't until 1 tomorrow. Hopefully the temps stay low and the winds stay light

  • 1h 09m 11s
  • 21.76 miles
  • 18.87 Mi/hr

Easy spin

  • 1h 00m 13s
  • 9.23 miles
  • 06m 31s /Mi

4x10' hard w/ 2' recovery
Tried to hold 6 min/mi pace on the intervals. Nasty headwind first 2 intervals. Farthest I've gotten in an hour interval workout, had to loop around the block a couple times to finish. I've been using daily vitamins for the last week. Got away from using them for awhile. Not sure if it's a placebo or not, but I've been recovering really well and have had more energy through the day.

Thinking about signing up for a duathlon the weekend before Haines City (Du on 4/4, 70.3 on the 12th). 3.4k run/ 20k bike/ 5k run. Pretty good hard short workout the weekend before?

  • 45m 15s
  • 6.00 miles
  • 07m 32s /Mi

This was easier than the pace indicates. Legs rebounded really nicely from Sunday. Going to sign up for a 10k the weekend before the marathon (Feb 7th). I think I can manage. No GP points but it's 3 miles from my house.

Taking advantage of rest days with the cool weather.
  • 2h 52m 40s
  • 22.01 miles
  • 07m 50s /Mi

Perfect running weather. A little breeze but not bad. 40 at the start 50 by the time I finished. Kicked a little the last mile just to prove I could run sub-7 after 20+, never have. Last mile was strong but still had plenty left. At mile 15 I realized I goofed on my route. Had to make a decision to either go 18 or 22. I figured going over is always the right answer? Working on nutrition. Finished off 3/4 bottle of Infinit Napalm with caffeine. Gut handled it pretty good, although either the caffeine in the Infinit or my morning coffee caused a pit stop at mile 6.

rjrankin83's Training Log

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