Online Running Log

 


       

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Viewing Seph's Running Log    Show workout details
 
4/7/2014 to 4/27/2014    

                
 Count non-running miles

 

Monday, 4/7/2014 Morning Normal Run [Top]
General Information:
  Comments From MHS with Kory. Went around on dike and down the path on Bluemont Hill.

Ancillary 1.1

  Total distance 10 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Tuesday, 4/8/2014 Morning Interval Workout [Top]
General Information:
  Comments Bombed. Was good through the mile in 4:49, but then just ran into twilight zone and couldn't get it back together. Seems like I shit the bed about once every six weeks. Could still have been worn down from long run on Sunday.

  Total distance 9 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo
Interval Information:
  Warm-up: 3 miles
Set Reps Distance/Time Goal Actual Rep rest Set rest
1 3 4  Miles 19:20 19:45/DNF/DNF 5 min
Cool-down: 2

Workout Comments by Members

Wednesday, 4/9/2014 Afternoon Normal Run [Top]
General Information:
  Comments From B First around TOW and stuff a few times, the out toward the stadium and back in. USADA tester was waiting for me when I got back. Since I had been running and it was 80 degrees, it took me a long damn time to give a sample.

  Total distance 14 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Thursday, 4/10/2014 Morning Normal Run [Top]
General Information:
  Comments From B First in morning.

  Total distance 12 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Friday, 4/11/2014 Morning Normal Run [Top]
General Information:
  Comments From home. Straight up 5th and up Bluemont trail. Measured with GPS because Ben is thinking about running a race up the hill. it's about .35 miles and steep as crap.

  Total distance 8 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Saturday, 4/12/2014 Morning Race [Top]
General Information:
  Comments

  Total distance 19 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo
Race Information:
  Race Name Rock the Parkway
  Terrain Road
  Warm Up 3 miles
  Distance 13.1 Miles
  Time 1:05:57.00
  Race Splits 4:45/5:05/4:52/4:54/4:58/4:59/5:05/5:10/5:18/5:17/5:08/4:54
  Cool Down 3 miles
  Pace Per  Mile 5:02.06
  Overall Place 1
  Age Place
  Comments Way more hilly than I expected. Also a nice 15-20 mph wind from south. Race went out and back north/south. Hills were mostly on the way back as we did a little loopdy whirl around a park. It's obvious from splits where the shit hit the fan. at about 12 miles some idiot from the 5k jumped out into the road to hug her friend on the other side of the street and then jumped right back out in front of me. I shoved her really hard and yelled "get out of the way you fucking moron!" perhaps the next time she's in a group of 8500 people running down a street she'll think to look where she's going.

Workout Comments by Members
Member   Comment Action
Nick Ross   Was she hot, though?  
Seph   3/10 max. WOOF  

Sunday, 4/13/2014 Morning Normal Run [Top]
General Information:
  Comments Tired in morning. Ran from Kory's parents out on Marlatt and then jumped in 56 degree pool when we got back. Snagged a good sauna after work too. Feeling way better now.

  Total distance 10 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Monday, 4/14/2014 Morning Normal Run [Top]
General Information:
  Comments From school with Kory. Did strides afterward to shake crap out.

Ancillary 1.1

  Total distance 11 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Tuesday, 4/15/2014 Morning Fartlek [Top]
General Information:
  Comments 3 on 2 off x 14 (4:52 avg on 5:40 avg off)

Went early, even though it was in the mid 20s, there was no wind. The sun popped out and it wasn't that bad. I decided to just try to get each on right at 1k. I managed to get all of them from .60 to .63 on each, even on the rough spots on the east end of the park. All in all, I got into a good groove by the middle reps and held on as I was starting to get really tired by the end.

  Total distance 19 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Wednesday, 4/16/2014 Morning Normal Run [Top]
General Information:
  Comments From B First in the morning. Not feeling great. Foot hurt a little, but my knee started to bug me like it has in the past, like a tracking issue. I stuck some KT tape on it like last time, it helps. Getting massage this p.m., so that will probably knock it out.

  Total distance 15 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Thursday, 4/17/2014 Afternoon Normal Run [Top]
General Information:
  Comments Laps on Top of the World.

Ancillary 1.2

  Total distance 11 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Friday, 4/18/2014 Morning Normal Run [Top]
General Information:
  Comments Feeling good, but legs feel pretty beat up. Took pre-race day easy.

  Total distance 4 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Saturday, 4/19/2014 Morning Race [Top]
General Information:
  Comments

  Total distance 12 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo
Race Information:
  Race Name Easter Sun Run
  Terrain Road
  Warm Up 3 miles
  Distance 10 Kilometers
  Time 29:47.00
  Race Splits 14:35/23:41
  Cool Down 3 miles
  Pace Per  Kilometer 2:58.70
  Overall Place 1
  Age Place
  Comments Markers were every K, but not really accurate. The course was winding on a path, so even though I was trying to run tangents (for once) I'm sure it wasn't possible, still, something was amiss, because I definitely didn't think I was going to split 14:35/15:12. Even with the wind around 20 mph, I doubt I slowed down that much. GPS had 10k at 29:13, and race distance at 6.32. That said, I'm not going to email the race or anything, it probably was the tangents.

Workout Comments by Members

Sunday, 4/20/2014 Morning Normal Run [Top]
General Information:
  Comments Very hilly loop from the Farm. Went north and then east into Riley and back south through May Day and Lasita, south of Green and back. Not an uptempo thing, so I just took some water instead of GUC. Was feeling pretty tired the last four miles or so. Also wound up a little sunburned.

  Total distance 22 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Monday, 4/21/2014 Morning Normal Run [Top]
General Information:
  Comments Intentionally slow. Feeling pretty tired.

  Total distance 11 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members

Tuesday, 4/22/2014 Morning Threshold [Top]
General Information:
  Comments BLERG.

13 miles at 5:11 pace then 4 miles at 5:03

I had Trish drop me off at I-70 and McDowell, and came back north, doing a loop around Ashland. The wind was only about 5 mph, but was supposed to shift to be behind me, but it didn't, so I was straight into it a lot of the way. I slowed a little when I was on the gravel in Ashland. I actually felt a lot better when I sped up for the last 4.

  Total distance 21 Miles
  Course
  Terrain Road
  Difficulty Normal [Rating: 1]
  Sleep --
  Body Fat --
  Morning HR --
  Average HR --
  MAX HR --
  Weight 0 lbs/kilo

Workout Comments by Members