| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 3/13/2013 |
Run |
See notes |
Tempo |
10.8 mi |
|
|
 |
| 3/15/2013 |
Run |
See notes |
Easy |
10.5 mi |
|
|
|
| 3/19/2013 |
Run |
Central Park NYC |
Steady |
10.3 mi |
|
|
|
| 3/20/2013 |
Run |
Central Park NYC |
Easy |
9.3 mi |
|
|
|
| 3/21/2013 |
Run |
Central Park NYC |
Steady |
9.8 mi |
|
|
|
| 3/22/2013 |
Run |
Central Park NYC |
Easy |
7.1 mi |
|
|
|
| 3/27/2013 |
Run |
See notes |
Repeats |
11.2 mi |
|
|
|
| 4/1/2013 |
Run |
@ HCC (Bagel run course in reverse to Beaverbrook) |
Easy |
10.0 mi |
|
|
|
| 4/3/2013 |
Run |
See notes |
Repeats |
9.3 mi |
|
|
|
| 4/7/2013 |
Run |
W/U + C/D for Cherry Blossom |
Easy |
3.0 mi |
|
|
|
| 4/14/2013 |
Run |
W/U + C/D for Clyde's (NEW BLACK SUPERFEET) |
Easy |
4.3 mi |
|
|
|
| 4/17/2013 |
Run |
@ HCC |
Repeats |
10.0 mi |
|
|
|
| 4/21/2013 |
Run |
W/U + C/D for Pike's Peek |
Easy |
4.0 mi |
|
|
|
| 5/2/2013 |
Run |
@ HCC wtih Carlos... |
Repeats |
10.8 mi |
|
|
|
| 5/8/2013 |
Run |
6x Harriet Tubman with Carlos and David T... |
Hills |
10.8 mi |
|
|
|
| 5/10/2013 |
Run |
See notes |
Easy |
9.8 mi |
|
|
|
| 5/15/2013 |
Run |
@ HCC with Carlos, David T, and Seth... |
Repeats |
8.5 mi |
|
|
|
| 5/18/2013 |
Run |
W/U for Musical Madness 5k... |
Easy |
2.5 mi |
|
|
|
| 5/18/2013 |
Run |
C/D for Musical Madness with Dave Berardi and Coach Phil |
Easy |
2.5 mi |
|
|
|
| 5/19/2013 |
Run |
Easy run before and after spectating the Columbia Tri... |
Easy |
7.8 mi |
|
|
|
| 5/22/2013 |
Run |
3 miles @ MP at HCC track with Seth... |
Tempo |
3.0 mi |
|
|
|
| 5/22/2013 |
Run |
W/U + C/D at HCC track... |
Easy |
3.3 mi |
|
|
|
| 5/25/2013 |
Run |
Easy shake-out before VCM... |
Easy |
3.0 mi |
|
|
|
| 5/26/2013 |
Run |
Easy W/U before the VCM with Kyle |
Easy |
2.0 mi |
|
|
|
| 6/17/2013 |
Run |
@ Patapsco (Mt Slayer to Mt Nasty) + extra |
Trails |
10.0 mi |
|
|
|
| 7/10/2013 |
Run |
Alternating on and off @ HCC track... |
Easy |
1.5 mi |
|
|
|
| 8/8/2013 |
Run |
Easy miles before and after the tempo run... |
Easy |
3.6 mi |
|
|
|
| 8/14/2013 |
Run |
3xMile + 800m @ HCC with the guys during their workout... |
Repeats |
8.0 mi |
|
|
|
| 8/15/2013 |
Run |
Easy W/U + C/D with Bobby's group |
Easy |
4.5 mi |
|
|
|
| 8/22/2013 |
Run |
Easy W/U + C/D with Bobby's group |
Easy |
5.3 mi |
|
|
|
| 8/27/2013 |
Run |
W/U + C/D during the workout with Bobby's group... |
Easy |
4.5 mi |
|
|
|
| 8/27/2013 |
Run |
400m, 800m, 2x1200m, 800m, 2x400m... |
Repeats |
4.0 mi |
|
|
|
| 8/29/2013 |
Run |
Easy W/U + C/D with Bobby's group |
Easy |
5.3 mi |
|
|
|
| 9/17/2013 |
Run |
W/U + C/D during the workout with Bobby's group... |
Easy |
4.5 mi |
|
|
|
| 9/17/2013 |
Run |
2x(1600-800-400 w/ 400 jog), 400 with Bobby's group |
Repeats |
5.0 mi |
|
|
|
| 9/19/2013 |
Run |
Easy miles before and after the tempo run... |
Easy |
5.5 mi |
|
|
|
| 9/21/2013 |
Run |
W/U + C/D for Metric Marathon... |
Easy |
2.3 mi |
|
|
|
| 10/9/2013 |
Run |
To LHS/Caren Dr/Str Br 1... |
Easy |
9.5 mi |
|
|
|
| 10/12/2013 |
Run |
Cooldown with Steve Laurie from Druid Hill to finish line... |
Easy |
4.1 mi |
|
|
|
| 10/16/2013 |
Run |
2 mile W/U & 2 mile C/D with Carlos... |
Easy |
4.0 mi |
|
|
|
| 10/16/2013 |
Run |
4x800 (200 jog), 4x600 (200 jog), 4x400 (200 jog) (400 jog btw) |
Repeats |
6.2 mi |
|
|
|
| 11/6/2013 |
Run |
4x800m (200m jog), 4x400m (200m jog), 4x200m (150m jog) @ OMHS.. |
Repeats |
5.0 mi |
|
|
|
| 11/6/2013 |
Run |
W/U + C/D for the workout at OMHS... |
Easy |
4.8 mi |
|
|
|
| 11/13/2013 |
Run |
4x800 (200j), 4x400 (200j) (400j), 2x800 (400j), 2x400 (200j) |
Repeats |
6.0 mi |
|
|
|
| 11/13/2013 |
Run |
W/U + C/D for the workout at OMHS... |
Easy |
4.3 mi |
|
|
|
| 11/23/2013 |
Run |
Bagel run with PEKKA... |
Long |
15.3 mi |
|
|
|
| 12/4/2013 |
Run |
2xMile (400 jog), 2x800 (400m jog), 3x400 (200 jog) |
Repeats |
5.0 mi |
|
|
|
| 12/4/2013 |
Run |
W/U + C/D for the workout at OMHS... |
Easy |
5.0 mi |
|
|
|
| 12/8/2013 |
Run |
C/D after the race... |
Easy |
1.5 mi |
|
|
|
| 12/8/2013 |
Run |
2+ mile W/U for Run with Santa 5k with the gang... |
Easy |
2.3 mi |
|
|
|
| 12/14/2013 |
Run |
W/U for Celtic with the guys... |
Easy |
2.5 mi |
|
|
|
| 12/14/2013 |
Run |
C/D after Celtic with the guys... |
Easy |
2.7 mi |
|
|
|
| 12/31/2013 |
Run |
Lake Elkhorn with Steve and Seth + around OM with the guys... |
Easy |
11.3 mi |
|
|
|
| 1/15/2014 |
Run |
Treadmill/elliptical workout at the hotel... |
Hills |
5.5 mi |
|
|
|
| 1/25/2014 |
Run |
W/U + C/D during Club Challenge workout... |
Easy |
4.2 mi |
|
|
|
| 1/27/2014 |
Run |
Bagel run course from HCC with David T and Brick... |
Progression |
10.3 mi |
|
|
|
| 1/31/2014 |
Run |
Str Br 2/Hodges/Carroll Sq 1&2/Caren Dr/Bennett/CD loop... |
Easy |
13.0 mi |
|
|
|
| 2/12/2014 |
Run |
2xMile (400 jog), 4x800 (200m jog) with Brick and Jared... |
Repeats |
4.8 mi |
|
|
|
| 2/12/2014 |
Run |
W/U + C/D for the workout at OMHS... |
Easy |
4.2 mi |
|
|
|
| 2/19/2014 |
Run |
ICY 'tempo' run around Lake Elkhorn with the guys... |
Easy |
10.0 mi |
|
|
|
| 2/22/2014 |
Run |
Str Br 2/Bennett... |
Easy |
6.7 mi |
|
|
|
| 2/23/2014 |
Run |
W/U + C/D for Club Challenge... |
Easy |
4.7 mi |
|
|
|
| 2/26/2014 |
Run |
W/U + C/D for the workout at OMHS... |
Easy |
5.8 mi |
|
|
|
| 2/26/2014 |
Run |
5x1k @ 5k pace with Carlos and Brick @ OMHS... |
Repeats |
4.3 mi |
|
|
|
| 2/27/2014 |
Run |
Str Br 2/Hodges/Carroll Sq 1&2/Caren Dr/Bennett/CD loop... |
Easy |
13.3 mi |
|
|
|
| 3/3/2014 |
Run |
Str Br 2/Hodges/Carroll Sq 1&2/Caren Dr/Bennett/CD loop... |
Easy |
13.3 mi |
|
|
|
| 4/6/2014 |
Run |
W/U for Cherry Blossom... |
Easy |
2.0 mi |
|
|
|
| 4/6/2014 |
Run |
C/D for Cherry Blossom... |
Easy |
2.0 mi |
|
|
|
| 4/13/2014 |
Run |
W/U for Clyde's with Brick... |
Easy |
2.0 mi |
|
|
|
| 4/13/2014 |
Run |
C/D for Clyde's with Brick... |
Easy |
2.0 mi |
|
|
|
| 4/20/2014 |
Run |
Easy pre-marathon shake-out in Boston... |
Easy |
3.0 mi |
|
|
|
| 5/29/2014 |
Run |
4x(4x400m) w/ 200m jog... |
Repeats |
5.5 mi |
|
|
|
| 5/29/2014 |
Run |
Pre-workout W/U at HCC... |
Easy |
2.5 mi |
|
|
|
| 5/29/2014 |
Run |
Post-workout C/D... |
Easy |
2.3 mi |
|
|
|
| 6/14/2014 |
Run |
Treadmill at the Doha Marriott... |
Easy |
4.0 mi |
|
|
|
| 7/9/2014 |
Run |
Pre-workout W/U @ Howard HS... |
Easy |
2.8 mi |
|
|
|
| 7/9/2014 |
Run |
5x1k with 200 jog rest... |
Repeats |
3.8 mi |
|
|
|
| 7/9/2014 |
Run |
Post-workout C/D with Brick on Red Branch loop... |
Easy |
2.5 mi |
|
|
|
| 7/12/2014 |
Run |
Scouting for Fitness 5k XC race at SCHS... |
Easy |
5.4 mi |
|
|
|
| 7/12/2014 |
Run |
W/U before race with Brick and Mairin... |
Easy |
3.2 mi |
|
|
|
| 8/21/2014 |
Run |
Nike World Headquarters in Beaverton, OR with the guys... |
Easy |
5.0 mi |
|
|
|
| 8/31/2014 |
Run |
W&OD Trail... |
Long |
14.3 mi |
|
|
|
| 9/10/2014 |
Run |
4xMile w/ 400m jog @ Howard HS with Brick and David... |
Repeats |
5.0 mi |
|
|
|
| 9/10/2014 |
Run |
Post-workout C/D with Brick and David on Red Branch loop... |
Easy |
2.5 mi |
|
|
|
| 9/10/2014 |
Run |
Pre-workout W/U @ Howard HS... |
Easy |
2.0 mi |
|
|
|
| 9/20/2014 |
Run |
Coastal Highway 131st to 75th and back in OC... |
Easy |
5.5 mi |
|
|
|
| 9/21/2014 |
Run |
Pre-race Metric W/U with Brick and Kevin... |
Easy |
1.5 mi |
|
|
|
| 10/14/2014 |
Run |
3x(3 laps @ 77sec, 1 lap @ 90 sec) |
Tempo |
2.5 mi |
|
|
|
| 10/14/2014 |
Run |
W/U + C/D for the workout at HCC... |
Easy |
4.5 mi |
|
|
|
| 11/5/2014 |
Run |
6x1k w/ 400m jog at OMHS with Carlos and Brick... |
Repeats |
4.3 mi |
|
|
|
| 11/5/2014 |
Run |
W/U + C/D for the workout at OMHS... |
Easy |
4.3 mi |
|
|
|
| 1/15/2015 |
Run |
6 mile progression run with the guys @ OMHS... |
Progression |
10.8 mi |
|
|
|
| 2/3/2015 |
Run |
3xMile @ 5:25/mi 2/ 200m jog... |
Repeats |
4.0 mi |
|
|
|
| 2/3/2015 |
Run |
Pre-workout W/U at OMHS with Carlos... |
Easy |
2.0 mi |
|
|
|
| 2/12/2015 |
Run |
3x2 Mile @ 5:30/mi with 400m jog... |
Repeats |
4.5 mi |
|
|
|
| 2/12/2015 |
Run |
C/D after workout... |
Easy |
2.1 mi |
|
|
|
| 2/12/2015 |
Run |
Pre-workout W/U at OMHS with the guys... |
Easy |
2.2 mi |
|
|
|
| 2/26/2015 |
Run |
W/U and easy miles before the fartlek... |
Easy |
4.0 mi |
|
|
|
| 2/26/2015 |
Run |
Farewell Rd back to OMHS... |
Easy |
2.5 mi |
|
|
|
| 2/26/2015 |
Run |
1/4 mile on, 1/4 off... |
Fartlek |
5.0 mi |
|
|
|