Eric Tallbacka Content Library

The 1st coast track club team

Contains 2 photos

Me, 2nd row, 1st to left. Alek Abate, 2nd row, 2nd to left. Steven Barlow, 1st row, 1st to left. Matt Walker, 2nd row, 3rd to left

Contains 1 photos

Ran 2 miles at 7:50 pace.

Today: 2.25 miles easy at 8:40 pace.
Beaches Run Tomorrow

Yesterday, Thursday: 1 mile warm up at 8:30 pace.
Very easy 5 mile recovery run at 8:15 pace.
0.5 mile warmdown

Today: 3 miles easy at 8:00 pace

Today: first race of the Tour dePain, and I did pretty bad 28:30, I usually do that for training runs 7:07 pace. Going for 19:30 for the 5k tomorrow and 5:25 for the mile.

Yesterday: Easy mile and a half at 8:30 pace.

Ran an easy 4 miles at exactly 8 minute pace

Today: Easy 2 and a half at 7:30 pace.

Thursday: very long workout, did a hill workout for 5 and a half miles, and then I got lost on the course, and ran for an extra 30 minutes trying to find my way back, I must have done atleast 8 miles without stopping.

Wednesday: 4 miles at 7:15 pace.

Today: 2 miles at 9 min pace.

Possibly the weirdest race I will ever run. There were 11 laps on this cross counrty course, 500m per lap, which came out to a 5.5k. If you fell too far behind, you got kicked off, and when you were too far ahead (many times I was) you had to wait for the other people. It was confusing. I ended running a 19:16 5k, and a 21:05 5.5k. New Cross country P.R.

2 miles easy at 7:45 pace.

About 8 miles today, 9:00 pace for 1.2 warm up and warm down. 8:05 pace for 5 miles, with tough hills.

About 8 miles today, 8:00 pace for 5 miles, warm up and warm down 9:00 pace, with six 100m strides thrown in at mile pace.

Today: 1 mile warmup at 8:00 pace
5 miles at 7:06 pace, didn't take much effort.
1 mile warmdown at 10:00 pace.
2, 200m strides at mile pace.
Total: 7.25 miles

1 mile warmup, 8:10
Very very hard workout today, 11 300s with only a 100 jog rest in between. Times were: 300: 54, 300: 58, 300: 57, 300: 56, 300: 57, 300: 58, 300: 56, 300: 57, 300: 59, 300: 55, 300: 54. Really tough workout.
2 mile warmdown
Total: 5.75 miles

Went about 4 miles today at 7:05 pace

Today, Monday: 1 mile warmup
Very hard workout, 10x400 with only 1 minute rest in between. Times were: 400: 77, 400: 77, 400: 77, 400: 78, 400: 79, 400: 78, 400: 81, 400: 77, 400: 78, 400: 76.
1.25 mile warmdown.
Total: 4.75

Yesterday: Coulndn't do much, busy day. 2 miles at 7:30 pace.

Really good workout today: Quarters, 72, 75, 79, 81, 79, 78, 75, 74.

Today: Morning easy 2 with two fast quarters thrown in at the track(73, 77). Afternoon, Easy 2 miles at 8:00 pace.

Sunday: 4 miles at 7:30 pace.

Going to orlando for the club championship, disney wide world of sports.

Yesterday: 4.5 miles easy.

Saturday: 3.25 miles easy.

Total mileage for week: 40.25

Today: 0.5 mile warmup
5 miles hard at 6:40 pace.
Total: 5.5
Meet tomorrow, running through it.

Today: speed workout. 1.5 mile warmup.
10x400 w/ 1 min rest in between. Times were:
78, 78, 77, 79, 76, 79, 74, 78, 80, 75.

Today: 1 mile warmup
very good day, speed workout, 10x400 w/ 1 min rest
Times were: 78, 78, 77, 74, 76, 78, 73, 77, 78, 75. One of the only times running under 79 per lap.
1 mile warmdown
Total: 4.5

Sunday: 5 miles easy at 7:45 pace.

Sunday: 6 miles easy at 7:45 pace.
Total for week: 40.1 miles

Today: 1.5 mile warmup
10x400 with a min rest in between.
Times were: 78, 75, 79, 80, 77, 75, 78, 78, 76, 78.
1.5 mile warmdown.
4 100m strides at mile pace.
Total: 5.75 miles

Time trial today, a very good day considering I was by myself and it was hot. I did the 800 and the 1600. I did the 800 in 2:30, a new P.R., and I did the 1600 in 5:35, which I'm satisfied with. I did the 800 first because I had never done it first before.

Okay day today at the beaches run 5 miler, I ran a 36:14, (earlier this week I ran an easy run faster than this), but it was on the beach so I'm not disapointed. Won my agegroup and got a towel.
Shoes too small for my feet, going to get new ones soon.

2 mile warmup.
Okay day today at the beaches run 5 miler, I ran a 36:14, (earlier this week I ran an easy run faster than this), but it was on the beach so I'm not disapointed. Won my agegroup and got a towel.
Shoes too small for my feet, going to get new ones soon.

Okay day today at the beaches run 5 miler, I ran a 36:14, (earlier this week I ran an easy run faster than this), but it was on the beach so I'm not disapointed. Won my agegroup and got a towel.

1.5 mile warmup
Bartram Trail 5k, great time, 19:56, 2 weeks ago I ran this same course and ran 21:01.
1 mile warmdown.
Total: 5.6 miles

Morning: Ran the Tour de Pain 5k and later Im doing the one mile, my time for the 5k was 19:39, I thought it was faster. Im winning my agegroup by 48 seconds.

Afternoon: Ran the Tour de Pain one mile and cruised a 5:35, first time ever running negative splits for the mile, first 400 was 82, first 800 was 2:50. I won my agegroup

Ran 5 miles, bad day, and I got lost on the course a few times, atleast I got some mileage in.

Today: Very good race today, 20:43! Then right after that, when my heart rate was still up, Chris, Cameron, Jonathon and I ran it again in 22:06, so all in all, a pretty good 5k, but a new 10k P.R. for me of 42:49.

Yesterday: 2 miles easy

Long day, did the celebration 5k, and ran a 21:18, slow race for me. I went home and did an 800 just for the heck of it, since I had a bad time, and ran a 2:45.

Today: 1.25 mile warmup.
5k time trial! 18:29!!!, 57 second P.R.
Also a 2 mile P.R. in the middle of the 5k, 11:42!
This was done on the track, accuracy was not an issue.
1.25 mile warmdown.

Friday: Easy 2 miles at 7:50 pace.

Thursday: 8.25 miles at 7:20 pace.

Today: 6.5 miles at 8:30 pace, 2 bridges, ran with Alek.

Saturday: 1.5 mile warmup.
Bartram Traiil 5k cross country, 21:01, muddy and I fell.

Total mileage for week: 36.5

A few miles easy at 7:30 pace.

1600m warm up
5000m run, since I wasn't satisfied with yesterday I ran kind of fast. The time was 20:45, could have done better but didn't want to overdo it.
4, 100m strides thrown in at mile pace.
1600m warm down.
Total: 5.375 miles.
Total mileage for the week: 46, 10 miles more than last week

Easy 3.8 mile trail at 29:00

Ran a 5000m training run, had a good day, 21:44. My splits were 6:40 (1600), 7:20 (1600), 6:44 (1600), 1:00 (200 jog).

Ran a 5000m training run on the track alone, had a good day, ran a 21:44. My splits were 6:40 (1600), 7:20 (1600), 6:44 (1600), 1:00 (200 jog).

Ran a 5000m training run on the track alone, had a good day, ran a 21:44. My splits were 6:40 (1600), 7:20 (1600), 6:44 (1600), 1:00 (200 jog).

Saturday: Ran the JTC meet at Bolles, good day, in the mile I ran a 5:33, which is converted to a 5:31 1600. In the half mile, I ran a 2:32, which is converted to a 2:31 800, a P.R. by 3 seconds.

Friday: 1 mile easy 8:30

Thursday: 4 miles a 7:00 pace

Easy 4 miles today at 8:08 pace.

Saturday: 1.5 mile warmup.
2 mile race in Titusville, 3 new P.R.s.
1 mile split P.R. of 5:21
3000m split P.R. of 10:22.
2 mile P.R. at 11:12.
1.5 mile warmdown.

Today: 7.5 miles at 8:05 pace.

Total mileage for week: 34

Saturday: 1.5 mile warmup.
2 mile race in Titusville, 3 new P.R.s.
1 mile split P.R. of 5:21
3000m split P.R. of 10:22.
1.5 mile warmdown.
2 mile P.R. at 11:12.

Today: 10 miles easy at 8:19 pace with Alek. Last mile at 7:23 pace.

Saturday: 1.5 mile warmup.
Avondale 5k, 19:00, a little hilly.
3 mile warmdown.
Total: 7.6 miles

Friday: 1.25 miles, 10:00.

Total for week: 40.45

Today: 6 miles easy at 7:45 pace.

Saturday: 2 mile warmup
Ridgeview open 5k, ran a 19:41, tough course, and had a bad race.
1 mile warmdown

Total mileage for week: 35.1

6 miles today
1 mile warmup 9:00
5 miles run 7:55 pace.

Morning: 2.25 miles easy.

Afternoon: 1 mile warmup
Easy speed workout, 8x400 with 200 jog in between. Wanted to average 85 this time.
400: 81, 400: 84, 400: 85, 400: 84, 400: 86, 400: 83, 400: 85, 400: 87.
1.75 mile warmdown
Total for today: 8 miles.

4 miles today, easy at 9:00 pace, then I did sprints, so about 5 miles worth.

Ran the 1500 at the club championship, new P.R., 5:08 or 5:09, about a 5:28 or 5:29 1600. The competition was difficult, I got 12th or 13th in my age group

Ran the 1500 at the club championship, new P.R., 5:08 or 5:09, about a 5:28 or 5:29 1600. The competition was difficult.

Today: 1.5 mile warmup
2.5 mile run at 8:05 pace.
Total: 4

Today: Blistering fast workout, 2.5 miles in 14:57. 1 mile was 5:57 and the second came out to 11:49. Last 0.5 mile I slowed it down some. The course has been measured many of times and is perfectly accurate. 1 mile warmdown. 8 100m strides faster than mile pace.
Total: 4 miles

Yesterday: 0.5 mile warmup
5 mile easy recovery run at 7:25 pace.
0.5 mile warmdown.
Total: 6 miles

4 miles at 6:45 pace.

5 miles today, new P.R., 33:35, 6:43 pace on a cross country course, that was a warm up for saturday at bartram trail!

Morning: 2 miles at 9:00 pace.

Afternoon: 1 mile warmup
Pretty good speed workout,
400, 400, 800, 800, 400, 400 with a 400 jog in between at 8:00 pace. I ran 400: 76, 400: 78, 800: 2:49, 800: 2:58, 400: 75, 400: 76.
2, 200m strides thrown in at mile pace.
400m warm down.

Total mileage: 7 miles

Recovery run, 5 miles at 7:20 pace, (36:40).
0.25 mile warm down

speed-workout today: 200, 400, 600, 800, 600, 400, 200 with a 200 rest walk in between. First 200: 35, 400: 73, 600: 2:05, 800: 3:05, 600: 2:05, 400: 79, 200: 34. Not a very good workout.

Correction: Really good workout today: Quarters, 72, 75, 79, 81, 79, 78, 75, 74. 400 in between

Very good workout today, 5 miles in 34:00, new P.R. by 1 second. 6:48 pace.

Very good workout today: 400, 400, 800, 800, 400, 400 with only a 200 rest in between, even in te 800's. Times were (in order), 72, 75, 2:46, 2:58, 72, 78.

Went to orlando for club championship, everything was unorganized, as soon as I got there I had to get checked in and couldn't warm up or stretch. My time, the 3000, I wasn't pleased with, 11:27 but I can make up for it with the 1500 on Thursday, shooting for a 5:05

Today: 5 miles, new P.R., ran on accurate course (measured). Time was 32:54, didn't feel too hard. 6:34 pace.

Today: 5 miles, new P.R., ran on accurate course (measured). Time was 32:54, 6:34 pace.

Monday: 1.5 mile warmup.
10x400 w/ 1 min rest, not my fastest day. Times were: 79, 78, 79, 80, 81, 76, 78, 79, 79, 77.
1.75 mile warmdown.
Total: 5.75 miles

Today: 2 mile warmup
Really tough race, cross country course 5k in 19:19, wet, muddy, and hilly.

1 mile warmup
5 miles easy at 7:30 pace.
1 mile warmdown

Today: 1.75 mile warnup
5 mile run, 33:42, felt good.

Today: 1.75 miles warmup
Ran w/ Lee XC Team, tempo run, XC Loop 1.15 miles times 2 w/ 3 min rest jog in between. Times were, 6:29, 6:34, about 5:53 pace. Then, XC Loop 0.4 miles times 3, times were, 1:44, 1:43, 1:41. 1.25 mile warmdown.
Total, about 7.5 miles.

Really good speed workout today: 400, 400, 800, 800, 400, 400 with a 200 in between.
First 400: 1:18, 400: 1:13, 800: 2:54, 800: 2:51, 400: 1:15, 400: 1:14. 0.5 mile warmup, 1.5 mile warmdown. 4.75 miles total.

Morning: 2.5 miles easy at 9:00 pace

Afternoon: Good easy workout, 6.5 miles at 8:25 pace.
2, 100m strides thrown in at mile pace
Total for today: 9 miles.
Starting to get in really good shape.

1 mile warmup at 7:30
Very good workout today, 5x1600 with only a 1 minute rest in between. Times were 6:15, 5:57, 6:08, 5:58, 6:45. Last one was slow becuase I had only a 30 second rest.
1.25 mile warmdown at 10:00 pace

4 miles easy at 7:20 pace.

Easy speed workout today, 400, 800, 1200, 1200, 400, 400. (except for my first quarter was a 70)

Today: Easy 5 miles at 7:52 pace.

Yesterday: Speed workout, 200's and 300's, easy workout, but I threw in one kind of hard 200, 31.15

Today: Easy 5 miles at 7:52 pace.

Yesterday: Speed workout, 200's and 300's, easy workout, but I threw in one kind of hard 200, 31.15

Sunday: Easy 3 miles

Speed workout, 400 800 1200 1200 400 400.
400: 1:12, 800: 2:49, 1200 (very slow) 4:42, 1200 (slow again) 4:45, 400: 1:15, 400: 1:14. Good day except for 1200's

1 1/2 mile jog at the track, 7:30 pace.

Today: 1.5 mile warmup.
2.5 mile run, time was 14:53. 5:58 pace
1.5 mile warmdown.

Today: 1.5 mile warmup.
2.5 mile run, time was 14:53. 5:58 pace
1.5 mile warmdown.

Today: 1.5 mile warmup
5 mile run at 7:45 pace.
1 mile warmdown.
Total: 7.5 miles

Yesterday: 1.5 mile warmup
3 miles moderate at 7:00 pace.
1.5 mile warm down
6 miles total

1 mile warmup
5 miles at 7:20 pace
Total: 6

Toay: 0.5 mile warmup
5 miles, 33:49
0.5 mile warmdown
Total: 6

Today: 1.5 mile warmup
5 mile easy run, 36:40.
0.5 mile warmdown
Total: 7 miles