321 total / 0 in 2019

Use January-March to sharpen fitness and regain lost race form

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Bobby logged 321 miles.

Last workout about 5 years ago. Help get them back on track!

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  1. RUN
    great 6 Cold & Snowy Miles 6 mi 01:04 10:35 pace

    After, doing short stepladder or progression runs (my go-to plan when it's super cold and I don't want to be out long) 3 of the last 5 days, I slowed down and went a little longer. Planne... read more

  2. RUN
    good 2 miles before work 2 mi 00:19 09:22 pace

    Still fighting a mild cold but needed to get in a little something today because I'm registered for a marathon on Sunday.

  3. FIT
    good Plyometrics & Core

    I'm a bit congested and feel a cold coming on. I have a marathon this Sunday too. So, I did a 15 minute plyo/core workout. Did enough to break a sweat and get my heart rate up. Did 50 push-ups.

  4. RUN
    good Half Mile Intervals 5 mi 00:44 08:41 pace

    6 x 1/2 mile intervals w/1 minute walk recovery between + warm-up & cool down. Interval splits: 3:47, 3:39, 3:39, 3:36, 3:30, 3:24. Sunny and warmer today!

    • Summer Jo B.
      Summer Jo B.

      So you warm up a mile ... run 1/2 ... walk 1 minute... run 1/2.... walk 1 minute... etc... ??? and then cool down a mile?

      I am so bad about never doing intervals or anything

      about 5 years ago Like

    • Bobby L.
      Bobby L.

      Yes, that's the way I did this workout. Intervals, tempo runs, progression runs are key to improving your times. Lots of people avoid them but it's hard to get past a certain point without them. Through my younger years in high school and college I learned to embrace them. I didn't really plan to do them until that morning when I woke up, felt pretty good and realized I hadn't done intervals in a week. I try to do some kind of faster running every week, twice if I'm racing a lot.

      about 5 years ago Like

  5. RUN
    good Run in the Sun 3.5 mi 00:37 10:33 pace

    Sun finally appeared! 3.5 miles alternating 1 min. walk with 1/2 mile run. Nice, relaxing run.

  6. FIT
    Insanity Power Cardio 00:40

    I haven't done this one in a few months. I'd forgotten how tough it can be.

  7. RUN
    Home roads 2 mi 00:19 09:42 pace

    Easy run after Insanity Power Cardio workout. A wee bit tired.

  8. RUN
    Moderate run from home 4 mi 00:38 09:24 pace

    Warmer today. Wore my new Hokas. Splits: 11:11, 9:10, 8:50, 8:30.

  9. RUN
    good Easy run 3 mi 00:31 10:18 pace

    Encountered a little snow and ice on my road out to highway shoulder(all clear there ). Picked up pace to 8:40's on that portion of the run.

  10. FIT
    good Insanity Cardio Plyometrics

    I forgot how tough some parts of this workout are! 40 minutes. It's so cold in my house I worked out in tights and a long-sleeved tech shirt.

  11. FIT

    Post-run core work (light) including 30 push-ups.

  12. RUN
    8 mi 01:33 11:38 pace

    Comfy run. Walked first 15 mins to warm up. Ran next 15 mins. Alternated 4 mins run/1 min walk for most of the remaining miles. Legs were a bit stiff, sore and tired from yesterday's intervals.

  13. RUN
    good Interval workout 7 mi

    Warmed up with 2 miles. Then I did 4 x 1 mile at 10k pace with 90 sec walk between: 7:27, 7:24, 7:20, 7:28. Jogged cool down to hit 7 miles for the day. Cold! 21 degrees at start of workout.

  14. FIT
    good Post run workout

    15 minutes of various exercises including kettle bell routines and 30 push ups

  15. RUN
    good Snowy Run 4 mi 00:40 09:52 pace

    Comfy run with pace pick-up in mile 3. Snowy roads were no problem but I didn't really push it.

  16. RUN
    good Recovery Day 2.5 mi

    Easy day after yesterday's 10 miler. Did a half & half: walked half of the time and ran (slightly more than) half of the time.

  17. FIT
    good Maintenance

    Did 10 mins of core work after my run, including 30 push-ups.

  18. RUN
    good New Years Day 10 mi 01:57 11:43 pace

    Legs were a tad bit tired from my efforts the last 10 days. It was cold (19 degrees at the start) but the sun was out and the skies oh so blue. Lovely morning on the trails.

  19. RUN
    good Easy run 3 mi 00:31 10:20 pace

    Did 32 minute weight workout followed by easy 3 mile run. I'm fighting off a cold. Gonna keep distances short and paces easy until it passes.

  20. RUN
    good Easy afternoon run 3 mi 00:31 10:20 pace

    Easy run after work. Tired and a bit stiff.