Run
  • 26m 21s
  • 3.11 miles
  • 08m 28s /Mi

Dog didn't want me to take the day off. Easy run on the trails to wear him out a little. Feeling great after a hard race yesterday.

Run
  • 1h 21m 55s
  • 13.13 miles
  • 06m 14s /Mi

Nearly a 5 minute PR since my last half in October. Things are clicking. Went out my first 5 miles at 6:19. Had a good group holding pace. I went to the front at mile 5 in hopes to keep a few pushing the pace with me. Left the group behind at mile 6.5. Picked up a drafter at mile 8. Tried to see if we could work together but he wouldn't take the lead at all and was content riding my heels. Second 5 miles was a 6:11 pace. Little headwind the last 5k. Dropped my shadow with 2.25 left. With 1.25 left I decided to see if I could sprint finish, which was probably a little too soon. Last 1/2 mile hurt bad. Stoked to finish under 1:22. Last 5k was just over 19 min and faster than the first 5k. I negative split the race and it went better than I thought it would overall. Only thing I could nitpick would be finishing that last 5k a little bit quicker.

Big race with over 2000 finishers. Cash prizes so it gets a pretty fast field, winner went 1:07. I ended up 19th OA and 2nd AG

Run #1
  • 28m 01s
  • 3.60 miles
  • 07m 47s /Mi

Ready to rock tomorrow

Run #2
  • 00m 06s
  • -----
  • -----

Run
  • 44m 50s
  • 5.75 miles
  • 07m 48s /Mi

Easy taper miles....still working out the crud.

Run
  • 48m 20s
  • 6.08 miles
  • 07m 57s /Mi

Legs were heavy the first 2 miles. Glad I went 6 instead of 4, they loosened up the last 4

Run
  • 2h 20m 01s
  • 18.16 miles
  • 07m 43s /Mi

10' warm up
4x (5' tempo w/ 1' recovery)
80' real easy (met up with a couple guys who wanted to run- conversation pace)
4x (5' tempo w/ 1' recovery)
cool down

Legs felt great and didn't feel the ride yesterday. Still have crap in my chest from a cold and it really came out on the tempos. Couldn't get a deep breath without hacking stuff up. Short breaths led to elevated HR (still need to get a battery for my HRM). Not to mention it stormed all night and into the morning. Humidity was high and felt like 80 during the run. A little disappointed with my interval times but I feel fine muscle wise, whatever that's worth.

Bike #1
  • 13m 41s
  • 4.43 miles
  • 19.41 Mi/hr

Ride from my house to the LBS where we meet up

Bike #2
  • 2h 12m 11s
  • 47.74 miles
  • 21.67 Mi/hr

Fun group ride. Started with about 25 and it broke down to 4 of us by the finish. Not an easy ride at all, but it won't affect my run tomorrow. Going to start riding with these guys on Saturday mornings. I figure riding with faster guys should make me faster too, right? Also pretty convinced I need to buy a road bike to fit in.

rjrankin83's Training Log


 November 2014 
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