simonkissam
MS
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Miles
17256 -
Miles
1209 -
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116
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My parkrun |
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Recent Training | |||
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18th Mar
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General | 5.1mi | 38:43 |
16th Mar
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Recovery Run | 3.3mi | 26:01 |
16th Mar
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Warm Down | 3mi | 25:05 |
16th Mar
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Race | 3.1mi | 15:17 |
16th Mar
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Warm Up | 2.5mi | 19:00 |
12 Month Benchmarks | Run |
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Mile | 4:44 |
5k | 15:56 |
5mi | 26:57 |
10k | 34:49 |
10mi | 1:04:51 |
Half | 1:32:52 |
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- Best WAVA
Dist | Races | PB | WB |
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No recorded races
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 245 | 176 | 132 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 554 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 5 |
2023 | 285 | 228 | 232 | 249 | 192 | 140 | 131 | 111 | 165 | 188 | 152 | 146 | 2220 |
2022 | 0 | 0 | 0 | 0 | 0 | 6 | 4 | 0 | 0 | 5 | 0 | 0 | 15 |
2022 | 270 | 223 | 227 | 174 | 166 | 265 | 277 | 306 | 222 | 273 | 156 | 249 | 2808 |
2022 | 0 | 0 | 9 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 |
2021 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 3 | 0 | 0 | 5 | 0 | 12 |
2021 | 226 | 220 | 122 | 201 | 196 | 262 | 241 | 306 | 257 | 216 | 136 | 216 | 2601 |
2021 | 0 | 0 | 42 | 17 | 0 | 27 | 10 | 9 | 10 | 0 | 0 | 0 | 115 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 2 | 7 |
2020 | 30 | 85 | 140 | 195 | 119 | 177 | 147 | 228 | 207 | 226 | 162 | 153 | 1868 |
2020 | 28 | 0 | 0 | 0 | 32 | 52 | 20 | 0 | 19 | 51 | 0 | 0 | 203 |
2019 | 0 | 0 | 0 | 0 | 0 | 6 | 3 | 18 | 3 | 9 | 0 | 0 | 38 |
2019 | 208 | 153 | 229 | 218 | 147 | 116 | 227 | 150 | 75 | 170 | 117 | 3 | 1812 |
2019 | 0 | 0 | 0 | 0 | 104 | 0 | 0 | 21 | 59 | 0 | 0 | 0 | 185 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 0 | 0 | 0 | 0 | 0 | 9 |
2018 | 98 | 104 | 141 | 167 | 166 | 112 | 213 | 252 | 219 | 224 | 171 | 171 | 2038 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 | 0 | 0 | 19 |
2017 | 0 | 0 | 0 | 11 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 16 |
2017 | 82 | 40 | 25 | 24 | 101 | 86 | 148 | 199 | 193 | 177 | 123 | 71 | 1270 |
2017 | 0 | 0 | 0 | 257 | 88 | 0 | 9 | 0 | 15 | 0 | 0 | 0 | 370 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 4 | 0 | 0 | 0 | 0 | 13 |
2016 | 33 | 59 | 134 | 90 | 135 | 74 | 187 | 143 | 71 | 106 | 81 | 65 | 1178 |
2016 | 0 | 0 | 0 | 50 | 15 | 135 | 42 | 42 | 12 | 7 | 0 | 0 | 304 |
2015 | 5 | 0 | 22 | 87 | 77 | 77 | 101 | 122 | 113 | 122 | 89 | 21 | 835 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 43 | 28 | 71 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Split Summary
=== 1) 2.05mi - 15:01(7:20/mi) 299cal 8.19/9.75mph 2) 0.93mi - 5:00(5:24/mi) 142cal 11.11/11.56mph 3) 0.15mi - 1:00(6:33/mi) 23cal 9.16/11.33mph 4) 0.94mi - 5:00(5:21/mi) 143cal 11.23/11.86mph 5) 0.15mi - 1:01(6:34/mi) 23cal 9.13/10.92mph 6) 0.95mi - 5:00(5:16/mi) 145cal 11.4/11.96mph 7) 0.14mi - 1:01(7:29/mi) 20cal 8.02/11.37mph 8) 0.94mi - 5:00(5:18/mi) 146cal 11.31/12.08mph 9) 0.45mi - 3:01(6:39/mi) 68cal 9.01/10.92mph 10) 0.14mi - 40(4:55/mi) 19cal 12.19/12.71mph 11) 0.2mi - 1:20(6:44/mi) 31cal 8.91/12.17mph 12) 0.14mi - 41(4:54/mi) 19cal 12.24/12.75mph 13) 0.2mi - 1:20(6:45/mi) 30cal 8.89/12.73mph 14) 0.13mi - 40(4:57/mi) 19cal 12.12/13.8mph 15) 0.19mi - 1:20(6:58/mi) 29cal 8.62/12.11mph 16) 0.14mi - 40(4:50/mi) 18cal 12.42/13.3mph 17) 0.19mi - 1:18(6:53/mi) 30cal 8.72/12.5mph 18) 0.14mi - 40(4:51/mi) 19cal 12.35/12.52mph 19) 0.2mi - 1:20(6:36/mi) 30cal 9.09/12.42mph 20) 0.14mi - 40(4:50/mi) 19cal 12.43/13.27mph 21) 1.85mi - 14:01(7:35/mi) 271cal 7.91/13mph 15min warmup. 4x5min @ tempo with 60s jog rest between tempo pieces. 3 min jog after #4. Then 6x40s@ 3k-5k with 80s jog rest. 14 minute cooldown. Great workout. Wasn't in the best mood before this but this really fixed that. Was really nice sunny afternoon, and once I got onto the srt was able to really enjoy that, just felt so good. Also fairly warm, started off with long sleeve & gloves but pushed sleeves up and after third tempo rep took gloves off and tucked them into shorts. But yeah, just felt very smooth on workout it was great. Tempo piece paces were 5:24, 5:21, 5:16, 5:18, and then 40s piece paces were 4:55, 4:54, 4:57, 4:50, 4:51, 4:50. Worked my way into good grove on first tempo piece, and kept that going on second and all felt very easy. Third didn't get into quite a grove, was bouncing around a little more, but both it and the fourth felt very comfortable if a little hard. Would've probably been more locked in with a continuous effort, but also nice to break it up, and seems to be in vogue these days. Then the 40s pieces were good too. Legs were a little heavy coming into them, but then felt good on them. Never really had to push that much to hit those paces, felt just like a strong stride. Which tbf they were short and giving myself long rest, but good stuff nonetheless. Would be happy if 4:50 was my 3k pace, and who knows maybe soon enough it'll become my 5k pace. Definitely got me excited to race this weekend, though I don't have a ride there yet and I sent a message today in prtc slack so I'm a tad worried about how I am going to get there. I guess can always drive spollen car with its expired inspection, but idk. Anyhow, one of those workouts that remind me why I like running so much. Add a comment
Split Summary
=== 1) 1mi - 8:44(8:44/mi) 151cal 6.87/8.25mph 2) 1mi - 8:07(8:07/mi) 149cal 7.39/8.83mph 3) 1mi - 7:56(7:56/mi) 150cal 7.56/8.91mph 4) 0.22mi - 1:43(7:58/mi) 32cal 7.53/7.64mph Add a comment
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Split Summary
=== 1) 7.48mi - 57:19(7:40/mi) 1137cal 7.83/9.85mph Forgot to turn autolap back on, but that's pretty irrelevant. Actually very nice run! Cloudy out, but warmish and some light coming thru the wall of gray. Running thru neighborhoods to the trail was strangely really peaceful, and after crossing baltimore didn't hit another light until 61st (and then hit 62nd and the parkway, but my point stands). And then the time in cobbs creek was very nice, way back was pretty nice too, and then finished up in the woodlands. Just good vibes. Even when it started sprinkling a bit during mile 4, it was cool. Add a comment
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Split Summary
=== 1) 1mi - 8:26(8:26/mi) 149cal 7.12/7.97mph 2) 1mi - 8:10(8:10/mi) 154cal 7.34/7.89mph 3) 1mi - 8:30(8:30/mi) 154cal 7.06/8.04mph 4) 1mi - 8:09(8:09/mi) 147cal 7.36/7.91mph 5) 1mi - 7:55(7:55/mi) 148cal 7.58/8.29mph 6) 0.93mi - 7:26(7:58/mi) 137cal 7.53/9.02mph 4 strides after. Honestly great run. Cloudy out but some sun shining thru and just generally got the springtime vibes. Birds chirping, etc. Was also really nice to take it slow, right ITB was hurting a bit at start but gentle pace got it feeling better. Also bartram's is such great vibes ugh. Generally liking my west philly runs between yesterday and this today. Decent amount of stops, but all very short. Add a comment
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Split Summary
=== 1) 3.21mi - 25:05(7:50/mi) 487cal 7.67/9.14mph Forgot to turn off autolap, but whatevs! It don't really matter now do it. Okay little double at the woodlands bc saturday is long run day, and this with race no long run but still want that mileage. Hence the 3 mile double to hit 13 on the day (a respectably amount of mileage for a long run day). Was really nice out, and legs didn't feel as bad as I thought they would, but sadly was not that enjoyable of a run as felt kind of bad generally. Add a comment
Split Summary
=== 1) 2.63mi - 22:39(8:38/mi) 394cal 6.95/8.58mph Shuffle cooldown. God it is nice to run slow with other people after running really hard. Running do be kinda the goat for that. Add a comment
Split Summary
=== 1) 0mi - 26:23(0/mi) 26:23 for 6th place at the 2024 Fireside Frostbite 5 Miler. Good stuff. Started of pretty chill, first couple minutes was really moving up on people who went out silly fast. Then after that was kinda slowly catching up to a pack in front of me for a while, went by them maybe a mile or so in. Continued to pick people off from time to time. Since I knew first 2 miles were downhill, I was figuring race mentally started after mile 2. Was still picking people off from like mile 2 to 3, but group of three in front of me (including prtc member armie) were not coming back to me quite as quickly as I would have liked. Was kinda working with another guy by the time I came thru third mile, and when I checked watch for first time at a mile marker, saw 16:00 and was like 'oh shit I'm running slow' especially knowing that last two miles were going to be uphill. The kinda lit a fire under my ass and I picked it up and really started running hard. One of the guys in pack in front of me had started falling off, so that was mentally helpful to reel him in first. By mile 4 definitely had closed the gap on armie & other guy, but they were still a ways ahead of me and lots of uphill to go. Kept up on my grind and slowly caught up to them on long straight uphill. By the time we turned into parking lot Armie had fallen off a bit, and I was running neck & neck with other guy. Was really trying to kick now and started to put a little bit of a gap on the other guy heading into final turn, and ran hard but not all out the last like 100m to finish. Little disappointed in time, only averaged 5:17 per mile, but good first race of my little season. Moved up the whole time and was able to finish strong, so super happy with that. Never really struggled mentally. Also pretty sure third mile marker was wrong, since 10:23 close on uphill would have been pretty tough, but also I do think I closed pretty hard, and thus probably didn't run it quite all out. Especially being first race since turkey trot in november, just hard for me to really get the most out of myself. Think I have more to give, and also just don't have all that many workouts under my belt, so think Haddonfield should be a decent bit better performance, but we'll see. Super fun to race again though, and I really liked the size of this race for me because always had people to chase but wasn't packed at all. Also something about the road race is fun, like a cross race in some ways, more about hunting people down and less riding the train like in track. Add a comment
Split Summary
=== 1) 2.47mi - 20:21(8:15/mi) 376cal 7.28/8.37mph Warmup at the race. I would've been cool Add a comment
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Split Summary
=== 1) 2mi - 15:45(7:52/mi) 298cal 7.63/8.77mph 2) 1mi - 7:53(7:53/mi) 153cal 7.61/8.54mph 3) 1mi - 8:12(8:12/mi) 152cal 7.31/8.41mph 4) 1mi - 7:38(7:38/mi) 148cal 7.86/9.41mph 5) 1mi - 7:39(7:39/mi) 150cal 7.84/9.52mph 6) 1mi - 7:43(7:43/mi) 154cal 7.77/8.54mph 7) 0.78mi - 5:58(7:43/mi) 116cal 7.78/8.56mph Post work run, but probably even more tired than usual on a monday bc went out last night lol. So not only coming off 10 hour day following 8.5 day at work, but also only rocking w 6ish hours of sleep instead of the usual 8. Meant to just do a little out and back in the park on roads, but then kinda ran into kris lizins on girard lmao but like didn't really know what to do so just started going north on 33rd st because like think it would've been awkward to just join his run / my social anxiety got the better of me but also couldn't just ignore him at the light lol. Anyhow. So just made a loop in fairmount. Didn't entirely know how it was going to work out, and was only shooting for 7 today, so a little overboard with almost 8, but also it's okay. Little less to run the rest of the week. Was really nice at start, some anxiety about running w/o route lol, but once I crossed strawberry mansion bridge and got on some trails a little before mile 4 I was really vibing in the trails and then up on belmont hill, was having a great time. But then stress from work / general anxiety / re-entering car-land and the city generally / the sun going down got me in a bad state, which was a bummer. Also being so tired probs didn't help. So didn't dos strides even tho it would've been good to. Legs were also just very tired. Some highs, but also some lows. Add a comment
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Split Summary
=== 1) 1mi - 9:03(9:03/mi) 152cal 6.62/8.37mph 2) 1mi - 7:49(7:49/mi) 148cal 7.67/9.16mph 3) 0.62mi - 4:38(7:28/mi) 96cal 8.03/8.87mph Cooldown down. First mil very slow around the track talking to some guy named seth who's newish and in med school, then rest by myself back to the old 4107 chester ave. Add a comment
Split Summary
=== 1) 0mi - 2:39(0/mi) 2) 0mi - 1:10(0/mi) 3) 0mi - 2:27(0/mi) 4) 0mi - 1:15(0/mi) 5) 0mi - 1:21(0/mi) 6) 0mi - 1:15(0/mi) 7) 0mi - 2:29(0/mi) 8) 0mi - 1:20(0/mi) 9) 0mi - 1:15(0/mi) 10) 0mi - 1:13(0/mi) 11) 0mi - 2:30(0/mi) 12) 0mi - 1:15(0/mi) 13) 0mi - 2:41(0/mi) 14) 0mi - 2:31(0/mi) 15) 0mi - 2:40(0/mi) 16) 0mi - 1:10(0/mi) 17) 0mi - 3(0/mi) Weird workout. 5x1200m w/ 2:30 rest (during which I'd jog a lap in about 2min and then stand around for a bit) but with various pacing. So first one was tempo/tempo/hard, so ran 2:39/70. Second one was 5k/tempo/5k so hit 75/81/75. Third was tempo/5k/hard and hit 80/75/73. Fourth was 5k/tempo/tempo was ran 75/2:41. Last was tempo/tempo/hard so 2:40/70. Overall hit pacing quite well, except on third one last 400 was a little slow, but whatever/ I paced the last two and did quite a fine job if I do say so myself. Kinda weird workout, and pretty easy. Felt totally fine thru 3, 4th was a little hard but not bad, and then from start of 5th legs were hurting a little, but still felt very smooth and in control. Some more randos this week, but at least had David Choi to work with. Not huge session, but that's fine. Will keep building fitness. Add a comment
Split Summary
=== 1) 1mi - 7:39(7:39/mi) 150cal 7.84/8.95mph 2) 1mi - 7:08(7:08/mi) 154cal 8.42/11.1mph 3) 0.02mi - 14(9:04/mi) 4cal 6.61/7.78mph Warmup to the track and around it like usual. Bit of uptempo towards the end. Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Split Summary
=== 1) 1mi - 8:00(8:00/mi) 149cal 7.49/8.04mph 2) 0.2mi - 1:34(7:54/mi) 29cal 7.59/8.29mph Started having pain on like inside top of left foot walking around today. Was hoping that it would warm up running, gave it half a mile and it did not, so looped back around home. Sucks sucks sucks. Wish I could get some consistent training in, as best case scenario is I'm back to running by friday and I maybe hit 40 on the week with some kinda workout on saturday, but who knows. Did start bothering me walking, which makes me hope maybe it'll go away quickly, but who knows. Frustrating for sure. I just want to run! Add a comment
Split Summary
=== 1) 1mi - 8:35(8:35/mi) 149cal 6.99/7.62mph 2) 1mi - 8:01(8:01/mi) 152cal 7.48/8.95mph 3) 1mi - 7:55(7:55/mi) 154cal 7.58/8.37mph 4) 1mi - 8:06(8:06/mi) 152cal 7.4/7.97mph 5) 0mi - 2(8:30/mi) 7.06/7.16mph Little jog around my neighborhood for my morning double. No woodlands bc of rain last night, but this was quit pleasant. Had to stop once for a few seconds, but otherwise continuous. High 50s out, and a little rainy but that was fine. Add a comment
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Split Summary
=== 1) 1mi - 7:45(7:45/mi) 151cal 7.74/8.7mph 2) 1mi - 7:42(7:42/mi) 154cal 7.79/8.83mph 3) 1mi - 8:03(8:03/mi) 154cal 7.46/8.56mph 4) 1mi - 7:49(7:49/mi) 153cal 7.68/8.6mph 5) 1mi - 7:47(7:47/mi) 151cal 7.71/8.7mph 6) 1mi - 7:49(7:49/mi) 154cal 7.67/8.52mph 7) 1mi - 7:35(7:35/mi) 152cal 7.91/8.6mph 8) 1mi - 7:36(7:36/mi) 151cal 7.89/8.79mph 9) 0.01mi - 2(6:39/mi) 9.03/7.47mph 4 strides after. Okay maybe foot is good. Didn't do much walking around yesterday, but was at work for 5.5 hours and it felt fine and also felt fine walking to & from mariposa after work so I was optimistic about running this morning. And yeah, felt a tad bit of discomfort once in the first half, and then on my woodlands loops I did start to feel some discomfort, at first coming & going but last couple miles mostly there, but just felt like stuff was a little tight and maybe wouldn't have even noticed had I not been focusing on that area. Definitely no pain. So seems like it is doing well. Will try 10 tomorrow with some steady state/tempo in there, and if that goes well will do 5 on sunday to hit 45 on the week, which isn't great, but isn't terrible considering I hopefully will have gotten two workouts in. Anyway, actual run was pretty nice. Beautiful sunny morning. Took a minute in the bartram's meadow to just enjoy. Mind was kinda just going on woodlands loops, no mindfulness, but luckily is was going in positive direction so wasn't bad. Add a comment
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Split Summary
=== 1) 1mi - 7:08(7:08/mi) 143cal 8.42/9.81mph 2) 1mi - 7:03(7:03/mi) 149cal 8.52/9.56mph 3) 1mi - 5:47(5:47/mi) 143cal 10.38/10.75mph 4) 1mi - 5:26(5:26/mi) 154cal 11.05/12.04mph 5) 1mi - 5:45(5:45/mi) 150cal 10.44/11.71mph 6) 1mi - 5:21(5:21/mi) 156cal 11.23/11.75mph 7) 1mi - 5:40(5:40/mi) 149cal 10.6/11.21mph 8) 1mi - 5:22(5:22/mi) 150cal 11.19/11.5mph 9) 1mi - 7:07(7:07/mi) 144cal 8.42/11.06mph 10) 1mi - 7:22(7:22/mi) 147cal 8.15/8.79mph 11) 0mi - 1(5:37/mi) 10.69/6.14mph 2 miles up, 6 miles alternating steady state and tempo, 2 down. Quite pleased with this. Was anxious about foot last night going to bed and this morning when I woke up, but mostly did okay. Felt it a little starting mile 5, but held up through rest of workout nicely. Then on last mile it did start to actually hurt a bit, which was a bummer, but never got too bad so idk I'll take it. As for workout itself, well it was cold, rainy, windy, so was quite difficult to change paces and differences between the steady miles and tempo miles were not as much as I would have liked, and that was with pulling back on the steady miles for the most part and pushing on the tempo ones. But still, good aerobic effort. 33:19 for the 6 miles, which comes out to 5;33/mile average, which is quite solid. 27:31 for 5 miles and 34:49 10k split in there w a little bit of wu too, both of which are the 7th fastest training times over those distances for me. Which is pretty cool. Like am probably not Add a comment
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Split Summary
=== 1) 1mi - 7:44(7:44/mi) 146cal 7.76/9.08mph 2) 1mi - 7:34(7:34/mi) 145cal 7.93/9.52mph 3) 1mi - 7:47(7:47/mi) 148cal 7.71/9.08mph 4) 1mi - 7:47(7:47/mi) 151cal 7.7/10.62mph 5) 0.01mi - 3(5:45/mi) 1cal 10.43/7.76mph Was really going back & forth on doing this, but eventually did. Really nice evening out, and the motion of running did actually feel quite nice. Felt left foot the whole time, at first kind of on top, then more underneath. Also around 3 miles it did change from discomfort to some pain, so probably really should be giving it more rest but I also kinda feel like maybe I can just manage the tightness/pain, and it does seem to be pretty minor? But also probably not great that I felt it the whole run and the run was also only 4 miles. Hmmm. Stride felt good tho despite. Add a comment
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Split Summary
=== 1) 1mi - 7:16(7:16/mi) 146cal 8.27/8.95mph 2) 1mi - 7:33(7:33/mi) 151cal 7.94/10.14mph 3) 1mi - 8:03(8:03/mi) 151cal 7.45/8.16mph 4) 1mi - 7:22(7:22/mi) 156cal 8.15/9.2mph 5) 1mi - 7:45(7:45/mi) 153cal 7.74/8.25mph 6) 0mi - 3(9:10/mi) 6.55/7.45mph 4 strides after. The classic post-work monday run from work. Well becoming classic. Quite warm out, was getting a little sweaty in my t-shirt at the start of this but then did manage to cool down a bit. Legs felt kinda okay at start, probably from adrenaline of closing, but then didn't feel great rest of run. Was particularly un-mindful on this. A few various tightnesses/pains going on, but left foot was mostly okay, much better than yesterday. Not really sure what it's deal is. Strides felt pretty bad, but at least got some turnover in. Add a comment
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Split Summary
=== 1) 1mi - 8:06(8:06/mi) 142cal 7.4/8.58mph 2) 0.49mi - 3:54(7:56/mi) 71cal 7.57/7.95mph Add a comment
Split Summary
=== 1) 0mi - 7:25(0/mi) 2) 0mi - 3:16(0/mi) 3) 0mi - 1:01(0/mi) 4) 0mi - 3:16(0/mi) 5) 0mi - 58(0/mi) 6) 0mi - 3:18(0/mi) 7) 0mi - 1:00(0/mi) 8) 0mi - 3:17(0/mi) 9) 0mi - 1:00(0/mi) 10) 0mi - 3:16(0/mi) 11) 0mi - 1:01(0/mi) 12) 0mi - 3:15(0/mi) 13) 0mi - 1:03(0/mi) 14) 0mi - 3:13(0/mi) 15) 0mi - 59(0/mi) 16) 0mi - 3:10(0/mi) 17) 0mi - 1:00(0/mi) 18) 0mi - 3:10(0/mi) 19) 0mi - 1:00(0/mi) 20) 0mi - 3:10(0/mi) 21) 0mi - 3(0/mi) Started off w 3x150m. Supposed to be 4 but I missed the first one. Jogged the 250, and I jogged a 250 before my first one so the 7:25 at the start is all of that, plus a couple minutes of standing around before starting. Actual workout was 10k @ "threshold". Group of david choi, armie, luke, and frank planned on hitting 3:15s, so not really threshold but like fine for this with so much rest. Ended up hitting 3:16, 3:16, 3:18, 3:17, 3:16, 3:15, 3:13, 3:10, 3:10, 3:10. So first 5 were actually a little slower, which I was fine with. But then started progressing down and was feeling very good so just went with it. Actually felt super smooth the whole time, even the 3:10s at the end felt silky smooth if I had to put bit of effort. Led the 4th and 10th rep, and man did leading the last one feel good. Obviously 5:04 pace is not threshold for me, but hopefully 10k is a tad faster than that, so maybe at least stayed over 10k effort. Whole thing faster than my pace for frostbite lol but that was pretty hilly, so. Very fun to have big-ish group to work with, first time since the fall, and also just feels good for the fitness. All in all a great time. Foot did alright too, seems like something I'm going to manage rather than a minor hiccup or a major issue. Add a comment
Split Summary
=== 1) 1mi - 8:14(8:14/mi) 147cal 7.29/8.16mph 2) 0.92mi - 6:46(7:22/mi) 138cal 8.14/9.43mph Warmup to penn field. Took a new route, worked out quite well with being right around 2 miles without any track lapping. Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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1) 1mi - 8:09(8:09/mi) 154cal 7.36/9mph
2) 1mi - 7:36(7:36/mi) 152cal 7.89/8.7mph 3) 1mi - 7:31(7:31/mi) 148cal 7.99/8.75mph 4) 0.75mi - 6:14(8:20/mi) 111cal 7.2/8.7mph Double in the pouring rain. Not much else to say, kinda sucked. Foot did pretty okay. Add a comment
Split Summary
=== 1) 1mi - 7:53(7:53/mi) 146cal 7.62/8.62mph 2) 1mi - 7:33(7:33/mi) 149cal 7.95/10.5mph 3) 1mi - 8:10(8:10/mi) 152cal 7.35/8.6mph 4) 1mi - 8:04(8:04/mi) 152cal 7.43/8.52mph 5) 1mi - 7:35(7:35/mi) 153cal 7.92/8.72mph 6) 1mi - 7:42(7:42/mi) 152cal 7.79/8.62mph 7) 1mi - 7:20(7:20/mi) 147cal 8.18/9.31mph 8) 0.05mi - 23(7:44/mi) 8cal 7.76/8.2mph Couple mt moriah laps this morning. Been too long since I'd been out to mt moriah, and ended up being good choice too since it was pretty foggy out which was a nice vibe in the cemetery and kinda kept it quiet. Another nice spring-like morning, not sunny of course but warmish, birds chirping, just good vibes. Foot didn't feel great at beginning, but honestly got a little better as the run went on. As I said yesterday, just going to be something I manage I guess. We will see how it does with a double today. Legs felt pretty decent on this but not great. Mind was really not Add a comment
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1) 1mi - 7:45(7:45/mi) 143cal 7.74/9.27mph
2) 1mi - 7:24(7:24/mi) 149cal 8.11/10.23mph 3) 1mi - 7:26(7:26/mi) 146cal 8.07/9.08mph 4) 1mi - 7:39(7:39/mi) 152cal 7.85/8.58mph 5) 1mi - 7:31(7:31/mi) 152cal 7.98/8.64mph 6) 0.77mi - 5:54(7:38/mi) 113cal 7.86/8.43mph 4 strides after. Easy little art museum loop. Kinda had to piss the whole time but oh well. Generally body was feeling whack before this and a little bit during this and somewhat consequently mind was kinda just rolling but also running itself felt pretty good, legs were smooth and all, so that was quite nice. Did not feel great on strides, definitely need to do strides more frequently to get my turnover, but alas. Planning on big tempo/long run tomorrow, so we shall see how that goes. Add a comment
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1) 2.39mi - 17:49(7:27/mi) 355cal 8.06/10.96mph
2) 1mi - 5:27(5:27/mi) 154cal 11/12.69mph 3) 1mi - 5:27(5:27/mi) 156cal 11.02/11.86mph 4) 1mi - 5:13(5:13/mi) 151cal 11.5/12.21mph 5) 1mi - 5:46(5:46/mi) 157cal 10.41/11.96mph 6) 1mi - 5:21(5:21/mi) 146cal 11.21/11.94mph 7) 4.42mi - 35:00(7:55/mi) 655cal 7.58/9.98mph Friday morning tempo with prtc. 2.4 mile warmup to lloyd hall. 6 mile tempo in controversial splits. 3.4 mile cooldown first mile w mateer, kevin, and julian, and rest solo. Well basically watch bugged out on bridge, mile 4 was definitely not actually a 5:46, and then watch glitched again after last lap and somehow that got folded into cooldown along with losing some distance of the cooldown as well. That was like a 5:10 tho, and given other people's watches (who were a bit ahead of me at that point, but did not put 25 seconds on me lol) I'm going to conservatively call mile 4 a 5:30. Which gives me splits of 5:27, 5:27, 5:13, 5:30, 5:21, 5:10 for 32:08 for 6 miles. Which gives 5:21 average which feels about right. With group that was progressing, but I ended up sorta doing 2x3 mile progression continuous lol. Was with the group through about 3.5, then started getting dropped but stayed pretty closely behind for a while, and also had mateer to chase for a bit during mile 5 since he fell off big group. Last mile was quite hard, understandably given it was 5:10, probably should've stayed a little closer to 5:20 but oh well whatever. Probably good to practice running hard every now and then. Definitely the hardest thing I've done this cycle, but even still wasn't like race effort and even on last mile tried to stay relaxed and did a pretty decent job of it. 16:32 5k which is 8th fastest in training, and 26:57 5mile which is third fastest, and that's with the 5:45 gps bug in there too. So really probably ran faster. Definitely am getting aerobically fit, which is good. I don't know if I have any speed lol, but at least my goal race for the spring is Broad Street which is 10 miles, so. Nice to do this with a group, hopefully will get a few more of these in this spring, think probably good for my fitness. Foot hurt a bit but not much. Long entry lol. Add a comment
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1) 1mi - 8:44(8:44/mi) 150cal 6.87/7.56mph
2) 1mi - 8:18(8:18/mi) 149cal 7.23/7.64mph 3) 1mi - 8:05(8:05/mi) 150cal 7.42/9.12mph 4) 0.28mi - 2:23(8:37/mi) 42cal 6.97/7.47mph Very chill little recovery double. Quite rainy out once again, but wore a rain jacket which I was thinking was going to overheat me but I was like 'eh better than alternative for 3 miler' but actually didn't even overheat me. Honestly kinda liked this route. Decent bit of stop/starting but not ridiculously so, and ig generally just fitting with liking more urban runs when it's cloudy/rainy out. Just feels more appropriate. 55 miles on the week! And foot seems to still be slowly turning into nothing. Add a comment
1) 1mi - 8:17(8:17/mi) 148cal 7.24/7.93mph
2) 1mi - 7:47(7:47/mi) 154cal 7.72/9.27mph 3) 1mi - 7:40(7:40/mi) 154cal 7.83/8.66mph 4) 1mi - 7:39(7:39/mi) 155cal 7.84/9.29mph 5) 1mi - 7:42(7:42/mi) 154cal 7.79/8.31mph 6) 1mi - 8:00(8:00/mi) 152cal 7.5/8.93mph 7) 1mi - 7:42(7:42/mi) 151cal 7.79/8.41mph 8) 0.03mi - 13(6:49/mi) 4cal 8.79/7.97mph 4 strides after. Was planning on doing cobbs creek but was getting to the end of baltimore ave and the suburbs were calling so went out the pike and then into some neighborhoods. It was quite pleasant! Perhaps just the new stimulus, but I kind of enjoyed running on the classic shitty suburb stroad of the pike and then getting into the neighborhoods was quite nice. Coldish and cloudy definitely helped me enjoy the scenery on this too. Anyhow, good stuff. Left calf was very tight at the start and remained kind of tight, but foot actually felt okay. Strides were kinda flops, would've made more sense to do this afternoon but going to be raining so probably won't actually do them. Third day of strides this week, so shoutout me for that. Add a comment
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1) 1mi - 7:53(7:53/mi) 146cal 7.61/9.06mph
2) 1mi - 7:51(7:51/mi) 153cal 7.64/8.75mph 3) 1mi - 8:13(8:13/mi) 153cal 7.3/8.08mph 4) 1mi - 7:55(7:55/mi) 153cal 7.59/8.47mph 5) 1mi - 7:45(7:45/mi) 152cal 7.74/9.06mph 6) 1mi - 8:09(8:09/mi) 152cal 7.37/8.2mph 7) 0.76mi - 5:50(7:40/mi) 113cal 7.83/9.16mph 4 strides after. Was going to run from work but forgot my watch, so ran after going to trader joe's and then getting home. Nice afternoon, even if windy. Legs felt quite bad though which wasn't too fun. Strides felt better than expected though. Add a comment
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1) 1mi - 7:16(7:16/mi) 140cal 8.25/8.58mph
2) 0.54mi - 4:09(7:40/mi) 76cal 7.82/8.75mph Slightly elongated cooldown back home. Add a comment
1) 0mi - 2:32(0/mi)
2) 0mi - 1:30(0/mi) 3) 0mi - 2:38(0/mi) 4) 0mi - 1:31(0/mi) 5) 0mi - 2:29(0/mi) 6) 0mi - 1:30(0/mi) 7) 0mi - 2:36(0/mi) 8) 0mi - 1:29(0/mi) 9) 0mi - 2:26(0/mi) 10) 0mi - 1:32(0/mi) 11) 0mi - 2:37(0/mi) 12) 0mi - 2:01(0/mi) 13) 0mi - 50(0/mi) 14) 0mi - 1:57(0/mi) 15) 0mi - 49(0/mi) 16) 0mi - 1:34(0/mi) 17) 0mi - 52(0/mi) 18) 0mi - 1:37(0/mi) 4x80m strides to start (unrecorded). Then 6x800m at 2:32, 2:38, 2:29, 2:36, 2:26, 2:37 with 90s standing rest. Then 3x300m in 49.9, 49.4, 51.7, with 2min rest before first two, and 90s rest between second and third. Then thought there was a fourth, but then was corrected. So that's that the extra 1:37 is on there. Goal for the workout was for 1-3-5 of the 800s to progress from 10k to 5k, and for 2-4-6 to stay at threshold. Then 300s were just 'fast'. Worked with david choi and some new guy matthew, who actually was pretty fast in college tho looked like a doofus. Wouldn't have minded if the threshold reps were like 2:38-2:40, but whatever. Didn't feel very good ever, but never felt terrible and the threshold reps did feel pretty smooth even if the faster 800s didn't. Then 300s were pretty solid, first two were moving, if I'd known we were only doing three would've taken the full 2min again and tried a little harder, but kinda wanted to get over with and ended up running kinda slow. Alas. Good to be getting some speed in at least. Overall kinda meh workout, but makes sense given kinda big week last week. And fine timing for it to, as not that big of a workout because of haddonfield this weekend. Excited to see how I can do. Add a comment
1) 1mi - 7:51(7:51/mi) 145cal 7.65/9.18mph
2) 1mi - 6:36(6:36/mi) 141cal 9.1/9.98mph 3) 1mi - 7:26(7:26/mi) 151cal 8.07/9.37mph 4) 0.36mi - 2:16(6:21/mi) 50cal 9.44/12.06mph Longer warmup bc 1) workout was low volume 2) was having dinner at suraya so not much time to cooldown I knew and 3) it was really nice out. Good times. Gps was not crushing it on market, alas. Add a comment
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1) 1mi - 8:24(8:24/mi) 147cal 7.14/9.29mph
2) 1mi - 8:00(8:00/mi) 150cal 7.5/9.75mph 3) 1mi - 8:08(8:08/mi) 154cal 7.38/8.6mph 4) 1mi - 8:20(8:20/mi) 152cal 7.19/8.45mph 5) 0.01mi - 2(5:43/mi) 10.51/6.78mph Woodlands double. 70 degrees out, what the what. As consequence, first shirtless run of 2024. Legs felt tired but in a good way and not like heavy or sore. Overall pretty pleasant I must say. Add a comment
1) 1mi - 8:26(8:26/mi) 147cal 7.11/7.99mph
2) 1mi - 7:54(7:54/mi) 149cal 7.6/8.6mph 3) 1mi - 7:40(7:40/mi) 149cal 7.82/10.04mph 4) 1mi - 7:59(7:59/mi) 154cal 7.51/8.18mph 5) 1mi - 7:55(7:55/mi) 149cal 7.59/8.45mph 6) 1mi - 7:45(7:45/mi) 151cal 7.74/8.68mph 7) 0.48mi - 3:56(8:13/mi) 73cal 7.31/8.31mph Cobbs creek run. Quite a good run. Less than a minute of stoppage time, only got stopped once going out, and then did get stopped a good number of times coming back from cobbs creek but all quite short. Really do like this run, or variations of it. Also cobbs creek was so nice, things are turning green and it's so lovely. An old woman was nice to me too on whitby ave which brightened my mood. Legs felt fine. Add a comment
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1) 3.38mi - 25:00(7:23/mi) 491cal 8.12/9.64mph
2) 1.34mi - 7:31(5:35/mi) 190cal 10.73/13.21mph 3) 3.35mi - 25:01(7:28/mi) 478cal 8.03/11.17mph 25 minute warmup. 8x30/30s. 25 minute cooldown. Didn't wait for gps at start of run and paid for I guess with map. Tho like, I kinda think it got distance right given wu/cd were basically the same distance and gps was working for cooldown. Anyhow, whatever. 76 freaking degrees out on this, what the hell! Was definitely a little warmer than ideal even for a tuneup this early in the spring because my capillaries have not opened yet. Let me just say that. Also first mile and last mile was basically just dodging penn/drexel students. Also kind of liked going on 34th st instead of greenway, obviously quicker to mlk but also just had kinda good vibes. That said, did have to stop a lot for lights on this and got quite annoyed at car-centricity of cities. As for actual 30/30s, don't entirely trust gps data, but I do believe that I went out way too hard at the start of them lol and was slowing down a lot by the end. Which sucks to do on a workout like this, but also without others there to check me, does kind of make sense. Good thing is, probably won't make that much of a difference on saturday. Excited to race! And not have it be a rust-buster. Hopefully will demonstrate some p decent fitness, but we will find out won't we. Add a comment
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1) 4.72mi - 34:07(7:14/mi) 661cal 8.3/9.83mph
4 strides after. Pre-race with will spollen! Good to run with him again, has once again been quite a while and is nice to have company on a run. Gps really bugged out on this, not too bad going by franklin field, but then at start of mile 3 went crazy I guess. Wasn't really looking at watch much so just flipped when I saw 2.5 miles in, and only a little while later realized avg pace being like 6:55 was for sure wrong, even tho I didn't have autolap on so didn't exactly know how fucked it was. By the time I realized this tho we were on ssb and I decided to take it as a sign to not run 5 miles today. Add a comment
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1) 1mi - 7:57(7:57/mi) 137cal 7.54/8.35mph
2) 1mi - 8:02(8:02/mi) 153cal 7.47/8.33mph 3) 1mi - 7:55(7:55/mi) 154cal 7.58/8.45mph 4) 0.26mi - 2:07(8:00/mi) 41cal 7.5/7.78mph Add a comment
1) 1mi - 8:26(8:26/mi) 150cal 7.12/7.87mph
2) 1mi - 8:09(8:09/mi) 154cal 7.36/8.1mph 3) 1mi - 8:12(8:12/mi) 147cal 7.31/7.87mph 4) 0.04mi - 18(7:42/mi) 5cal 7.78/7.41mph Add a comment
1) 0mi - 4:55(0/mi)
2) 0mi - 5:01(0/mi) 3) 0mi - 5:20(0/mi) 15:17 chip & watch time, 15:19 official for 14th at the 2024 edition of the Haddonfield Adrenaline 5k. Pretty good stuff. Wore watch for time, and since they had mile markers anyway split my watch at them. So hence 4:55 first mile, 5:01 second mile, and then 5:20 for last 1.1 so like 4:50/mile pace. Given some hills in second mile and downhill last 1.1, actually quite even pacing. Went out a little harder than Frostbite but not much harder. Was sort of in back of big pack with good crew of prtc guys, kind of spend first mile slowly moving up in that pack as it coalesced and basically hit the front of hit by mile 1. Felt shitty right at start (probably from starting fast) but felt pretty good by the time we hit the mile. Little after the mile was big downhill and cruised down that. Heard that 1.5-2 was uphill and then after that wasn't, so kept anticipating hill but only finally got run close to the 2 mile mark. Nonetheless, was hurting by 2 miles and had been picking some guys off from mile 1-2 but was no longer feeling great. Also wasn't psyched about time. Course kept going uphill a bit after 2 and I was hurting, but was just trying to stick with guy I was running with. Basically kept with him, maybe passed one person, from like 2-2.5. Was telling myself to just hurt and not look at watch, to moderate effect. Last 800-1k was along main drag and straight shot, but contrary to what I was told, did have a little roller in it and I was Struggling. Luckily for me, Declan went by me and the guy I was battling with probably 500-600 meters from the finish, and once he did I sped up a little to cover the move and then just kept momentum rolling. Didn't catch anyone, but also didn't get outkicked, so I'll take it. Was definitely struggling last mile, did not finish feeling like I could've ran much faster, unlike Frostbite, but I also think decent bit better race than Frostbite. And certainly 15:17 is very solid time, was shooting for 15:20s with hopes of 15:10s, and recently started to feel maybe even more optimistic, but realistically 15:17 on the roads, still a bit from peak shape, is quite good. Should be able to shoot for sub 15 at the Widener Invite in April. Also just like, am now thinking about times and wanting the glory, but raced well so have to be happy. On race day can't control fitness, only how I execute. Also, 4th PRTC guy behind Mahalsky, Matuszak, and Bo, who all beat me by 30-40s, but glad to be at front of current fitness group. Add a comment
1) 1mi - 7:39(7:39/mi) 149cal 7.85/9.02mph
2) 1mi - 8:06(8:06/mi) 147cal 7.41/10.71mph 3) 0.45mi - 3:16(7:15/mi) 69cal 8.28/11.27mph Warmup. First two miles with everyone, then a little uptempo with Mahalsky, Add a comment
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1) 1mi - 8:03(8:03/mi) 144cal 7.46/8.75mph
2) 1mi - 7:31(7:31/mi) 155cal 7.98/9.12mph 3) 1mi - 7:36(7:36/mi) 154cal 7.89/9.02mph 4) 1mi - 7:19(7:19/mi) 153cal 8.21/9.71mph 5) 1mi - 7:43(7:43/mi) 150cal 7.78/8.89mph 6) 0.07mi - 31(7:29/mi) 10cal 8.01/7.66mph Add a comment
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