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Total Miles: 559.46 since 07/04/2018

7 Day Total (Starting 12/31): 559.46

Total Miles for RTW2: 351.19

Asya Cabral

Runner Profile

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They have logged 559.46 Miles

Runs
Date Distance Time Mi. Pace Location Photo
10/12/18 4.35 Miles 37:31 8:38 Florida (US)
4 easy miles and 4x20 sec strides with 20 sec jog in between. Looks like we'll reach our Run the world 🌎 goal today. Congratulations, Team!
10/11/18 5.20 Miles 46:03 8:52 Florida (US)
5.20 easy miles on the treadmill this morning and 10 days until I run Detroit. The race seemed so far away when I started training in June. Now it's coming upon me like a freight train. I have a combination of nerves and excitement. Praying to accomplish some great things on the streets of Michigan and Canada!
10/10/18 4.10 Miles 36:29 8:54 Florida (US)
Added another 4.10 miles to this morning's 6.93 speed work miles at the track. Ran the hilly trails this evening. On a side note, I'm not in the area affected by Hurricane Michael. I'm over 6 hours away. It was a bad one (Category 4). Praying for everyone affected. Looks like we'll be making our last posts soon as we get closer to 24,901 miles. Best wishes to everyone and keep running! I won't be in the next challenge, as I'll be recovering from my 10/21 marathon and taking time for mental and physical rest. I'll be running - just less for a few weeks.
10/10/18 6.93 Miles 55:10 7:58 Florida (US)
Wednesday speed work at the track. It's getting light later and later. I was up before dawn and done before sunrise. It's still very humid..ugh! Had a warm up, 12x400m with 200m jog recovery after each and cool down. May get some hill running on tired legs in later. It's not on my schedule, but a few easy miles will be good.
10/9/18 5.15 Miles 44:35 8:40 Florida (US)
I had a running rest day yesterday. Was up early today on the treadmill for 5 miles - 4 miles easy and a pickup the last mile. I went to the gym yesterday for 30 minutes combined of light cardio on the stair climber and elliptical then 40 minutes of strength training. Just running makes the rest of my body very weak. I like to maintain strength and toning in all my muscle groups. It makes me a stronger and more powerful runner.
10/7/18 5.10 Miles 44:02 8:39 Florida (US)
I was up early so I could run and get back home to watch the Chicago Marathon. Ran 5.10 miles - warm up and some fartleks. I'm very excited to see the winners. The Chicago Marathon is close to my heart because it's where I qualified for Boston in 2015 and again in 2016. Great course, great crowds, wonderful experience!
10/6/18 14.00 Miles 2:05:27 8:58 Florida (US)
14 easy miles today - Had to stay inland away from the beach. The effects of Red Tide are affecting air quality. Unfortunately, dead fish are washing up on the beach. I ran farther west, but still felt a difference in the air making breathing more labored. This too shall pass. 15 days until race day - this is a picture of the Ambassador Bridge we'll run from Detroit into Canada.
10/5/18 6.05 Miles 52:42 8:43 Florida (US)
I'm enjoying my taper. I ran 6.05 easy today. 16 days until I run Detroit
10/4/18 8.25 Miles 1:10:39 8:34 Florida (US)
8.25 miles this morning - 4 miles easy, 4.25-mile progression (2 at marathon pace) to keep the leg speed
10/3/18 6.05 Miles 54:55 9:05 Florida (US)
Easy run today on the hilly trails. Although the Detroit Free Press Marathon is a fairly flat course, there are a couple of inclines. One is crossing the Ambassador Bridge into Canada and the other is coming back to the U.S. through the Detroit Windsor Tunnel. Being a flatlander in Florida training mostly on pancake flat terrain requires I prepare my legs and cardiovascular system for the climbs - no matter how slight.
10/2/18 7.34 Miles 58:51 8:02 Florida (US)
Couldn't sleep so I decided to do my normal Wednesday track workout (threshold training today) today instead. This will also allow me to do an easy hilly trail run tomorrow - something I'm not able to do in the morning on days I'm in the office. Now that I'm tapering I also have time to cross train at the gym. I've missed my strength training and am glad to be back at it.
9/30/18 6.20 Miles 51:08 8:15 Florida (US)
Today's 6.20-mile run was courtesy of the adjustment I needed to make to yesterday's run. Turns out, it wasn't high humidity causing my breathing problems. Red Tide was causing respiratory problems. I read an alert after I finished my run. Instead of 6 easy miles today, I ran 2 warm up and 4 at Marathon pace. Turned out to be a nice Progression run.
9/29/18 18.00 Miles 2:35:58 8:40 Florida (US)
I did my scheduled 18 miles and had to make some adjustments due to weather. I ran the first 9 on the treadmill to get started before dawn - 5 warm up and 4 at marathon pace. I then went out for the other 9 miles once it was light. 4 of those were to be easy, 4 at marathon pace and 1 cool down. Since the humidity and heat made for poor running conditions, I ran the remaining 9 easy. It's important to make proper adjustments and not be obsessed with a pace. Tomorrow's 5-mile run will no longer be an easy run. I'll get in my 4 marathon pace miles then.
9/28/18 6.00 Miles 53:04 8:51 Florida (US)
Another easy 6 miles; have 18 tomorrow with 8 run at Marathon pace. My hardest and longest miles are done and I am in the maintaining my fitness stage. Countdown: 3 weeks until the Detroit Free Press Marathon
9/27/18 6.00 Miles 53:47 8:58 Florida (US)
Easy run today following two runs yesterday. I was excited to see the Boston Marathon cutoff time for this year and the announcement about making qualifying times 5:00 faster for all age groups. It has been a long time coming. I love the Boston Marathon and will always cherish my 2017 and 2018 race memories. Now my focus is on completing the other 4 Marathon Majors I'm missing and running a marathon in all 50 states.
9/26/18 11.61 Miles 1:35:09 8:12 Florida (US)
I ran 7.36 miles this morning at the track for a 2.36-mile warm up, 3.99 miles of interval training and a 1.01-mile cool down. Later this evening I did a 4.25-mile easy run on hilly trails. The mulch felt good under my feet.
9/25/18 7.13 Miles 1:02:57 8:50 Florida (US)
I enjoyed my rest and recovery day yesterday. I started this training week with 7.13 easy miles. I'm now in taper mode and my weekly miles are decreasing in preparation for the 10/21 marathon. I made it through the hardest, toughest weeks of training and am now maintaining fitness. Training intensity will stay the same.
9/23/18 7.00 Miles 1:07:40 9:40 Florida (US)
I Ran my 7-mile very easy recovery run this morning by the beach. Now I'm going to enjoy football Sunday and my rest day tomorrow. Enjoy the rest of the weekend, team!
9/22/18 22.20 Miles 3:13:00 8:42 Florida (US)
I ran my longest run for this training cycle today - 22.20 Easy miles. The longest run typically should be done anywhere from 3 to 5 weeks out from race day. I have 4 weeks left and am glad to have gotten this done feeling strong. Even with the heat and humidity, I felt good.
9/21/18 6.04 Miles 53:52 8:56 Florida (US)
I ran 6.04 easy miles outside this morning - no treadmill. My GPS watch went a little crazy today. It registered my max pace as 2:35 min/mile at the start of my run, and it calculated my max heart rate as 196 beats per minute. Neither is true. I rarely have issues with my Garmin, but every now and then I'll see crazy numbers like this.
9/20/18 6.11 Miles 53:40 8:48 Florida (US)
6.11 easy treadmill miles this morning
9/19/18 4.05 Miles 34:19 8:29 Florida (US)
As I had hoped this morning, I followed through on doing Thursday's second run of the day today instead. It was an easy Recovery run after this morning's track work. I have 12.29 total miles for Wednesday. I'm anxiously awaiting next week to find out if I got into the Tokyo Marathon. Lottery entry is difficult, but you never know. I've completed 2 World Marathon Majors so far (Chicago, Boston) and have 4 left. I'll get in to NY 2019 having run a guaranteed time. London, Berlin and Tokyo will be the final 3.
9/19/18 8.24 Miles 1:04:40 7:51 Florida (US)
I had my track work threshold session today. Started with a 1-mile warm up and dynamic stretching. Then, 2x15 minutes at threshold pace with 3:00 jog recovery after each and 1x10 min at threshold pace. Ended with my 1-mile cool down. I have 2 runs scheduled for tomorrow (6 miles and 4 miles). I may end up doing the 4 miler later today. It will give me longer recovery time for Saturday's 22 miles.
9/18/18 7.20 Miles 1:02:45 8:43 Florida (US)
First training day of the week - 7.20 easy treadmill miles. Runs feel so much better in air conditioning, LOL. Today's going to be a brutal day - real feel of 106 degrees. I didn't want to run outside after work. I gave myself a break from these conditions which aren't going away anytime soon.
9/16/18 5.00 Miles 49:48 9:58 Florida (US)
Today I ran my 5-mile very easy recovery run. Tomorrow is my rest day. I'm looking forward to watching the Berlin Marathon recording later today. Can't wait to see who won. I'm hoping it was Kipchoge.
9/15/18 20.06 Miles 2:51:12 8:33 Florida (US)
20 miles done today - Had a mixture of warm up, marathon pace, easy and cool down miles. Just 5 weeks until the big day
9/14/18 6.00 Miles 52:38 8:47 Florida (US)
One and done for today - took my car for an oil change and went for my run. 20 miles on deck tomorrow
9/13/18 11.11 Miles 1:37:22 8:46 Florida (US)
Another day down - 6.06 easy miles this morning on the treadmill and 5.05 miles outside this evening. I was able to see this partial sunset in the Everglades, a few miles away. I want each of you to know just how inspiring this team is. Your stories encourage and inspire me. Although time doesn't permit me to comment on each one, the pictures and your stories are a wonderful reminder of why I do what I do - run. Let's keep going strong!
9/12/18 14.03 Miles 1:55:50 8:16 Florida (US)
Hi Runners! I finished today's training with success. This morning I ran intervals at the track for 8.93 miles, including warm up and cool down. Later this evening I did my 5.10-mile Recovery run. It was a good day now that I'm done. Keep the miles coming! Go Team!
9/11/18 6.20 Miles 54:03 8:44 Florida (US)
Monday was my rest day and today was my first run of the training week. It was an easy 10K. Tomorrow I'll be at the track in the morning for Interval training, then I have a Recovery run later in the day. Hoping to get a good night's sleep to be fresh for tomorrow.
9/9/18 7.02 Miles 1:02:15 8:53 Florida (US)
I decided to change things up a bit and rest this morning. I'm a morning runner but once in a while I'll do my Sunday run in the early evening to recover longer after Saturday's run. I slept later, had energy from breakfast and lunch, and 24+ hours of recovery. This made for a good and easy 7 miles today. Let's keep the miles going team!
9/8/18 18.10 Miles 2:41:38 8:56 Florida (US)
I welcomed Saturday with an 18.1-mile easy long run. I had intended to push the pace during some of the miles, but started feeling a twinge in my hamstring every now and then. I decided to back off and keep the run easy and relaxed to avoid injury. Otherwise, run went well. Everyone enjoy the weekend! Go Team!
9/7/18 5.00 Miles 46:04 9:13 Florida (US)
I ran an easy 5 miles today. I have to make a conscious effort to keep my easy days just that. My legs seem to be on auto pilot and set into a pace faster than I want to go. I decided to walk .30 miles of my 5th mile just to slow the pace and conserve energy for 18 miles tomorrow.
9/6/18 10.10 Miles 1:31:05 9:02 Florida (US)
Today was another double run day with easy miles after yesterday's AM track work and PM recovery run. I ran 6.10 this morning on the dreadmill so I could get an early start. I ran 4 this evening outside, which felt much better than being inside this morning. Thankfully, tomorrow is another easy run because my legs are tired, then I have 18 on Saturday. I'm looking forward to my taper in a few weeks.
9/5/18 11.41 Miles 1:33:24 8:12 Florida (US)
Double run on today's training schedule - 7.36 miles this morning at the track, which included a warm up, 3x1.5 miles at tempo pace (7:27 min/mi) and cool down. Then I did my 4.05-mile recovery run early this evening.
9/4/18 6.05 Miles 53:10 8:48 Florida (US)
Hello RTW Team! After a much-needed rest day yesterday, I got back out for my first run of the week. I ran 6.05 miles this morning. I have a speed workout tomorrow at the track, so today's run was light and easy.
9/2/18 5.05 Miles 45:44 9:04 Florida (US)
It was a quiet morning on the golf course. Many ibis were enjoying the standing water left from the rainy days. It looked like a pretty wetland. This location is peaceful and one of my favorite locations to run. I ran 5.05 easy recovery miles today and am looking forward to a rest day tomorrow. My last rest was on Monday, 8/20. Will post again on Tuesday.
9/1/18 16.10 Miles 02:22:27 8:51 Florida (US)
I ran my 16.10-mile easy long run this morning. I started out on the treadmill at the gym so I could start at 5:00 AM. I ran 8 miles there. I ran the remaining 8.10 outside. Thankfully, there was cloud cover and the lightning stopped. Breeze by the beach helped.
8/31/18 5.05 Miles 44:50 8:53 Florida (US)
I ran 5.05 easy miles on this third day of our challenge. I got caught in a nice downpour on the way back. It's a pleasure running in the rain here because it's refreshing and helps with the heat and humidity. The headwind slowed me down but offered a nice breeze. Hoping for rain tomorrow for all of my 15-mile run.
8/30/18 6.02 Miles 53:01 8:49 (US)
6 easy training miles this morning. I started out and it was raining slightly. I saw lightning in the distance and was worried I wouldn't be able to get in my miles outside. Thankfully, the lightning went away and it was overcast, which made for less hot and humid conditions.
8/29/18 10.59 Miles 1:26:41 8:12 Florida (US)
Welcome back RTW returning participants and welcome to new participants. I'm happy to be back for the second challenge. I had speed training at the track early this morning (6.49 miles). I went out for my 4.10-mile Recovery run 7 hours later. I ran 10.59 total miles for today. I'm training for the Detroit Free Press Marathon in October. This is a picture of the race medal - very nice.
8/9/18 5.05 Miles 46:14 9:10 (US)
I ran my easy Recovery run that didn't feel so easy. I felt awful. Perhaps the 100% humidity and 90-degree real feel temperature at 6:30 AM played a role. This is the very ugly side of Florida.
8/8/18 7.52 Miles 1:00:54 8:06 (US)
I was at the track well before sunrise for my speed work session. 7.52 miles including warm up and cool down. Got it all done before the sun came out. This training run brings me to 200 miles for this challenge.
8/7/18 6.16 Miles 56:50 9:14 (US)
Back to the roads after yesterday's rest day, also an important part of training. Ready to ramp it up for the week. Next up, speed work at the track tomorrow. Easy 6.16 miles today
8/5/18 5.06 Miles 45:38 9:02 (US)
Sunday morning short recovery run - rest day tomorrow
8/4/18 12.06 Miles 01:47:50 8:57 (US)
Easy 12.06-mile Saturday long run Tried out the Nike Zoom Pegasus Turbo today. I'm not a Nike fan at all but wanted to see what all the hype was about. Shoe has a lot of cushion, which I normally don't like. The heel-toe drop is 10 or 12 mm and I wear shoes with 6mm drop or less. I'll see how I feel about them over the next few weeks. That will determine if I wear them for my next marathon.
8/3/18 6.23 Miles 50:43 8:09 (US)
2nd speed work session for the week; plan to take it easy for the rest of the day in preparation for tomorrow's Easy 12 miles
8/2/18 5.05 Miles 46:25 9:12 (US)
Easy run and a little less humid this morning - that's a plus. I'm really looking forward to the end of FL summer. It will still be warm, but the humidity will decrease.
8/1/18 6.06 Miles 54:13 8:57 (US)
6.06 easy recovery miles
7/31/18 6.63 Miles 52:44 7:58 (US)
On the track today for more speed work. I'm enjoying being coached by 2012 U.S. Olympian and 10-time road racing champion, Janet Cherobon-Bawcom. I'm already feeling my strength and speed endurance improving. I'm very excited about seeing the fruit of this training on race day.
7/29/18 4.05 Miles 37:38 9:18 (US)
Recovery run on hilly trails - easy; there aren't many options in south FL other than bridges for getting in hill training. Fortunately, there's a nice park with hilly trails I go to when I need hill running. It's where I do my training for the Boston Marathon. It's definitely a gem for runners.
7/28/18 13.11 Miles 01:55:12 8:48 (US)
Had an anything but boring 13.11-mile run today with some Marathon pace miles. Started out in suffocating humidity. Once I reached the beach I was greeted with rain and a strong headwind that kept me company for about 3 miles. Once the rain stopped, the humidity returned. Happy to say I pushed through. It's these types of runs that build mental resolve.
7/27/18 4.05 Miles 35:56 8:53 (US)
Easy, no frills run
7/26/18 6.02 Miles 56:04 9:19 (US)
Easy Recovery run this morning. Keeping it easy to be recovered and strong for Saturday's run with some miles at Marathon pace
7/25/18 7.54 Miles 01:00:08 7:59 (US)
At the track today for speed work. I get there early to beat the sun, but the humidity is higher. When the sun comes out, humidity drops some and the sun heats things up. Have to choose my poison - I'll take humidity over the sun.
7/24/18 6.03 Miles 54:15 9:00 (US)
Monday was my rest day. Out today for 6.03 miles and a cool down dash through some water after. Tomorrow I'll be at the track for speed work, so today's run was light and easy.
7/22/18 5.02 Miles 45:46 9:08 (US)
Easy recovery run this morning - Trying to balance training with getting adequate rest and recovery, so I started an hour later than normal. The heat and humidity (86%) was brutal. One hour makes a difference. Another week of training is complete. Rest day tomorrow
7/21/18 12.02 Miles 01:47:49 8:59 (US)
I enjoyed a different running route today with a local run group. I run this particular route no more than twice per year - always with this group for the promotional training runs they host. Got in my scheduled 12.02 easy miles.
7/20/18 7.30 Miles 58:34 8:02 (US)
2nd scheduled track workout for the week -- had to concentrate and focus hard to run my assigned pace since my legs are still tired from Wednesday at the track and Monday's leg day at the gym. I'm liking the progress I'm seeing -- definitely feeling stronger.
7/19/18 4.04 Miles 36:40 9:05 (US)
Easy recovery day today; back at the track tomorrow. If running has taught me anything, it's patience and delayed gratification. I enjoy the training process, which often lasts for months until race day arrives. When race day comes, it's exciting to see the results of months of dedication, persistence, and hard work come alive.
7/18/18 6.12 Miles 49:45 8:08 (US)
Wednesday is track speed work day. Started with a 1.5-mi warm up and dynamic drills. Then, 2x800m repeats with a 2:00 recovery jog after each and 4x400m repeats with a 90 sec recovery jog after each. Ended with a 1.5-mi cool down. Have an easy day tomorrow and I'll be back at the track for more speed work on Friday.
7/17/18 5.01 Miles 44:59 8:59 (US)
Monday is my running rest day, so I got in some good strength training yesterday. I was back out on the road today for 5.01 easy miles. Tomorrow is track speed work day.
7/15/18 4.01 Miles 37:17 9:18 (US)
Bob, I see your comments but don't see any options to reply. Did my 4-mile easy recovery run. I pledged 40 mpw for this challenge and expect to get up to that within the next week or so. I'm in the beginning of my 16-week marathon training cycle so my weekly mileage is still low in the 30's. Will be increasing mileage as my coach prescribes.
7/14/18 12.01 Miles 01:43:23 8:37 (US)
12.01 hot and humid FL miles (85% humidity - nothing new here) that I was very happy to execute as my coach prescribed. 4-mile warm up, 2 @ MP, 3 easy, 2 @ MP, 1 cool down. Goal is to beat my 3:30:06 PR when I run the Detroit Marathon in October.
7/13/18 5.32 Miles 46:05 8:40 (US)
Another easy day : 45-minute run got me 5.13 miles followed by 4x15 sec strides for .19 miles. Ready for tomorrow's 12 miles, 4 at Marathon pace.
7/12/18 4.01 Miles 35:01 8:44 (US)
Short and easy run after yesterday's speedwork
7/11/18 6.13 Miles 50:03 8:10 (US)
Continuing with training for my October marathon - Track speed work today - 15x200m reps with 200m jog recovery after each. Ran each sub 49 sec, which was my goal
7/10/18 5.01 Miles 44:47 8:57 (US)
7/8/18 4.02 Miles 36:02 8:58 (US)
7/7/18 12.01 Miles 1:45:07 8:46 (US)
7/6/18 5.01 Miles 44:59 8:59 (US)
7/5/18 3.30 Miles 30:01 9:06 (US)
7/4/18 7.31 Miles 01:00:06 8:14 (US)
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