Ran 2.5 miles @ 6mph pace, except for one quarter mile increased speed to 7mph pace. Felt very easy for the first mile, very tough for the second.

Before the run:
Jump rope 150x
15 overhead squats (9 lb bar)
15 sit ups
15 push ups
15 back extensions
15 pull-ups (170 lb weight assist)

Workout:

• Type: Run
• Date: 01/23/2008
• Time: 14:36:04
• Total Time: 00:24:30.00
• Distance: 2.5 miles
• Average Pace: 9:48.24/mile
• Max Pace: 8:34.29/mile

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1.5 miles felt pretty good, but I need to up my distance soon. I’m just starting training for the Shamrock Shuffle 8k in Chicago in late March. Is it better to focus on faster runs of shorter distance, or longer distance runs at a slower pace? Maybe a mixture of the two? Keep in mind, 8:26 miles feel pretty fast to me now. Also, I’m a heavy guy, so I get “muscle” tired before anything else.

Thanks for any insight.

Workout:

• Type: Run
• Date: 01/22/2008
• Time: 15:11:52
• Total Time: 00:12:40.00
• Distance: 1.5 miles
• Average Pace: 8:26.33/mile

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Workout:

• Type: Run
• Date: 01/17/2008
• Time: 08:59:23
• Total Time: 00:17:00.00
• Distance: 2 miles
• Average Pace: 8:29.92/mile

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On a treadmill - painfully slow, and short, but it’s a start.

Workout:

• Type: Run
• Date: 01/15/2008
• Time: 20:52:14
• Total Time: 00:12:00.00
• Distance: 1.5 miles
• Average Pace: 8:00/mile

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This is my training blog which I am using to keep track of my fitness progress.

Please come by and read my blog. I will help me stay motivated and keep me on track as I achieve my fitness goals!

I’m a man from Chicago IL USA, born in 1976.

My goals are: Regain fitness in all areas, focusing on running and cycling; complete various goals, including marathon, triathlon and double-century bike ride.

My favorite sports include: running cycling team

My other favorite activities include: Crossfitting.

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