#potatodays10k

[frankwestpfahl]

Although the weather couldn't be better that run stunk. Couldn't breath the first mile and actually stopped for 30 seconds to catch my breath. Mid mile 2 started to control it and pushed the final mile without stops. Moral, warm up before the race it takes me a mile or 2 to get in the groove. However I saw a Loon!!! Good luck is in the forecast. #run #running #training #potatodays10k #workout #lakecalhoun #loon #mnloon #mn #minnesota #mpls #minneapolis #summer #august #2017 #togetherwesweat (at Lake Calhoun)

[frankwestpfahl]

Another beautiful summer day in Central North Minnesota along Lake Ida. Started slow and struggled with breathing, I wanted to quit at the first incline. So happy I stuck it out. By mile two breathing was controlled and pace increased. Nice negative splits this am. Breakfast time. #run #running #training #workout #potatodays10k #selfie #mn #minnesota #pilgrimpoint #lakeida #togetherwesweat (at Pilgrim Point Camp)

[frankwestpfahl]

Lunch time run!!! 🏃These are so hard but so good. 8 x 400m repeats like we did on 7/19. Here is how we compared to last time. 7/19 - 8/16 7:04 - 6:39 7:21 - 6:16 6:58 - 6:39 6:54 - 7:34 6:46 - 6:27 6:35 - 6:45 6:55 - 7:14 6:28 - 6:50 Not bad. 4 were slower but this time we only took 75 second rests instead of 120. D'man rocked it and was always a few meters ahead. Although I wanted to drop on these I'm so happy to have them done. Total time 7/19 46:43 and 8/16 46:51. Very consistent. Now back to work... #run #running #potatodays10k #training #interval #intervals #intervalrun #selfie #richfield #mn #minnesota #summer #august #2017 (at La Fitness)

[frankwestpfahl]

Beautiful day again in Wisconsin. A little later of a run than I'm use too but fun to run with a new friend in the hills and fields of Wisconsin. Saw flowers, cows and a beautiful Saint Bernard. Now to enjoy the summer day with new friends sand volleyball. #run #running #training #potatodays10k #togetherwesweat #workout #selfie #wi #alma #2017 #summer #july (at Black River Falls, Wisconsin)

[frankwestpfahl]

Great lunchtime run with D'man. Good to get that done. Long and slow with one heck of a hill. #run #running #workout #togetherwesweat #potatodays10k #summer #selfie #july #2017 #mn #minnesota (at East Bloomington, Minneapolis, Minnesota)

[frankwestpfahl]

We started so happy and finished. Well we finished. We are pushing the hot running today. 91°F and not a lot of shade. We did stop at turn around and again to read map but finished it. So hot and sweaty. Great workout, be it slow and steady for the weather. Glad that's done. #run #running #training #workout #potatodays10k #ga #georgia #atlanta #atl #cobbcounty #chatahoochee #selfie #hot #summer #july #2017 (at Chattahoochee River Trails)

[frankwestpfahl]

Time to work running back into the training schedule. I've taken some time off to focus on CrossFit and Damien reminded me we want to PR the Potato Days 10k in August. We hit the ground running intervals. 10 min warm up and cool down with 8 x 400m intervals, 1 min rest. After the 4th interval we extended rest to 2.5 min. Great speed workout. Now to start building milage back up. We are gonna do it! Felt good. Now back to work. #run #running #training #potatodays10k #workout #intervals #selfie #2017 #july #summer #lafitness #richfield #mn #minnesota #lafitnessrichfield (at La Fitness)