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  • 12 miles
  • 02:02 time
  • 1530 calories
  • 3 workouts
  • This Week time period


  1. RUN
    injured 60 min easy 5.5 mi 00:59 10:42 pace

    The pains and tweaks from the race are gone, so the left knee is now the biggest problem again. Not bad. I can work with it. But it's definitely gotta get better before I go around signing up ... read more

  2. RUN
    great 40 min easy 3.66 mi 00:43 11:44 pace

    Not bad. The knees are workable. Everything is still pretty tight though. Mentally I'm doing pretty well. Luckily I've got a couple of big projects at work to keep focused on.

  3. RUN
    alright Umstead with Raleigh Trail Ru... 6 mi 01:05 10:50 pace

    Ran with the Sunday morning Raleigh Trail Runners group. Didn't have time yesterday to do this run, so I walked a bit instead. Today's run was okay. Had those weird shooting pains through... read more

  4. RUN
    great Walk to breakfast 1.5 mi 00:32 21:19 pace

    Just a little numbness left in the right leg, outer quad and foot. The left knee feels pretty good, and felt fine after getting warmed up. Walked through the land that's being cleared for a to... read more

  5. Vermont 100 race notes are now posted on DM below.

  6. RUN
    great Vermont 100 - New PR 100 mi 26:59 16:11 pace

    I think I've crossed a big demarcation point: I actually slept decently before this race. Not really much anxiety or fear of the thing ahead of time. Maybe having an injury that was threateni... read more

  7. RUN
    great Shakeout 2.5 mi 00:33 13:11 pace

    Again, the warmup sucked. But, it's going to have to do. 48 hours till racetime. Vermont 100 is going to happen.

  8. RUN
    great 60 min easy 5.42 mi 01:05 11:59 pace

    The knee wasn't good on the warmup, but once it got going it was fine. Worked on my breathing and race pace. If only I could keep up that same pace in the second half of the race. <shrug>

  9. RUN
    great Last long run - 90 min easy 8 mi 01:44 13:00 pace

    The knee felt great. Two reps of the big hill.

  10. RUN
    great Easy 60 min 5.42 mi 01:04 11:48 pace

    First run since Sunday. Been dealing with a cold, so I took the last couple of days off. It did the knee some good because this is the best it's felt since the 33 miler a couple of weeks ago. ... read more

  11. RUN
    great 90 min easy 8 mi 01:40 12:30 pace

    The best the knee has felt in two weeks. I think it's the foam rolling that's doing the trick. I think as long as I don't do anything stupid during the taper I should be good to go.

  12. RUN
    good Mt. Mitchell Trail - plus Mt.... 14 mi 05:17 22:38 pace

    Black Mountain Campground in Burnsville at the start. Mt. Mitchell trail to the top. 3,600 feet of climb in 5.5 miles. Then a jump over to Mt. Craig and Big Tom, the next two peaks over along the r... read more

  13. RUN
    injured 30 min, easy 3.14 mi 00:40 12:44 pace

    Backed off on the hard workout today because of the problems I've been having with the knee. It was better this morning, but not quite to where it should be.

  14. RUN
    injured 90min easy 7 mi 01:35 13:34 pace

    The first 20 minutes was better, but the knee went right back to where it was last week after that. I was able to do a decent walking pace though. So, I'll work with it until it either gives o... read more

  15. RUN
    injured 2 hours turned into 3. Oops. 10.9 mi 03:08 17:14 pace

    The knee isn't any better. It's almost like last week and the awesome running I did never happened. Gotta spend more time stretching and rolling. It seemed to help, so I'll suck it u... read more

  16. RUN
    injured 60 min easy 5.28 mi 01:05 12:23 pace

    Damn knee is still mad.

  17. RUN
    alright 75 easy 6.71 mi 01:19 11:46 pace

    The knee was upset so I didn't argue with it. Walked the uphills and some of the flats on the way back. Not bad though. I'll take it.

  18. RUN
    good 90 min - big hill 8 mi 01:37 12:07 pace

    The first half mile didn't feel as bad as I would have guessed. The knee was fine. Had to hold back towards the end of the run to make sure I didn't trash myself.

  19. RUN
    great 30ish miles, Umstead 33 mi 06:54 12:32 pace

    The knee was awesome. It didn't even hurt during the warmup. Ran with CH and started at 4am to get used to guntime for the race next month. VERY good move to do that. Getting up at 3am and get... read more