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  #271   ^
Old Sat, Mar-16-19, 20:08
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,207
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
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You’re killing in over here with the run times and the red dress. 😉
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  #272   ^
Old Sun, Mar-17-19, 09:02
khrussva's Avatar
khrussva khrussva is online now
Posts: 7,186
 
Plan: My own - < 30 net carbs
Stats: 440/211/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
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Hey Renee. You get to work out on the ice in a cute little outfit. Why shouldn't I. You're MY inspiration.

Today Kel goes back to school. Boo. She is almost over her cold. That's good news. She insisted on trying an outdoor run yesterday so we gave it a shot through the hills of our neighborhood. She put in 2 miles (faster than me) then called it a day. I put in a total of 4.1 miles - stopping the clock at a 5K.

Mile 1 pace: 10:19 min/mile
Mile 2 pace: 10:34 min/mile
Mile 3 pace: 10:56 min/mile
.1 mile "sprint" to the finish: 9:56 min/mile
Total time: 32:49
Overall average pace: 10:35

My path included 3 passes through a long, steady, uphill grade -- each time sapping a little more energy (and speed) out of me. It was a good workout and a decent time considering the course.

Then I warmed down jogging one more mile.

4th mile time: 11:19
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  #273   ^
Old Wed, Mar-20-19, 06:03
khrussva's Avatar
khrussva khrussva is online now
Posts: 7,186
 
Plan: My own - < 30 net carbs
Stats: 440/211/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
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Another typical indoor run at the Y. I still had a little muscle soreness from the outdoor run a few days ago. I kept the pace comfortable until I was warmed up and didn't push hard until the final mile. Good time overall.

Mile 1 pace: 10:45 min/mile
Mile 2 pace: 10:38 min/mile
Mile 3 pace: 9:45 min/mile
.1 mile "sprint" to the finish: 9:25 min/mile
Total time: 32:00
Overall average pace: 10:20
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  #274   ^
Old Fri, Mar-22-19, 06:35
khrussva's Avatar
khrussva khrussva is online now
Posts: 7,186
 
Plan: My own - < 30 net carbs
Stats: 440/211/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
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Late workout at the Y. Surprisingly I was still sore from Saturday's run -- probably from the jarring of downhill running. I have not done much of that. Anyway, I got a rather relaxing (slow) 30 minute workout in before the Y closed.

Another typical indoor run at the Y. I still had a little muscle soreness from the outdoor run a few days ago. I kept the pace comfortable until I was warmed up and didn't push hard until the final mile. Good time overall.

Mile 1 pace: 11:19 min/mile
Mile 2 pace: 11:16 min/mile
.67 mile slog to the finish: 11:08 min/mile
Total time: 30:04
Overall average pace: 11:15
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  #275   ^
Old Today, 07:29
khrussva's Avatar
khrussva khrussva is online now
Posts: 7,186
 
Plan: My own - < 30 net carbs
Stats: 440/211/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
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The clock is ticking for my upcoming 10K. I needed to get another long outdoor run it. Yesterday I headed down to the school complex during the last 90 minutes of daylight. I was not terribly motivated nor was I full of energy. I'm not sure why. So the plan became the same as my 8 mile run a while back. I ran an easily sustainable jogging pace, I worked in plenty of hills, and I just kept going until the sun went down. My split times, pace, and distance were nearly identical to what I did on my last long run. A really good workout -- but too slow.


Mile 1 pace: 11:46 min/mile
Mile 2 pace: 11:43 min/mile
Mile 3 pace: 11:45 min/mile
Mile 4 pace: 11:57 min/mile
Mile 5 pace: 12:11 min/mile
Mile 6 pace: 11:32 min/mile
Mile 7 pace: 11:53 min/mile
Last .6 mile pace: 11:48 min/mile
Total time: 90:02
Overall average pace: 11:48

I had 2 days rest. The weather was perfect. I should have been revved up and ready to go. But I wasn't. I'm not sure why I can be bursting with energy one day and lackluster the next time out. I'm hoping that race day on April 13th is one of those high energy days.
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