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  • 32 miles
  • 09:12 time
  • 8368 calories
  • 4 workouts
  • This Week time period


  1. 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.

    • Joey A.
      Joey A.

      what race are you doing anyway? And I hope that knee will be a happy one for you

      about 1 hour ago Like

  2. 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

  3. 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.

  4. 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

  5. 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

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

    Damn knee is still mad.

  7. 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.

  8. 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.

  9. 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

  10. RUN
    great 75 min, easy 8.41 mi 01:26 10:15 pace

    Ended up being a 3rds progression run. Hard effort by the end. The knee was great except for the first half mile or so.

  11. RUN
    good 90 min, easy 9 mi 01:38 10:53 pace

    The knee still isn't quite 100%, so I bailed on doing the hill repeats and just turned it into a 90 minute run. Working on mentally getting into race mode. I'm starting to look forward to... read more

  12. RUN
    alright 75 min easy 7 mi 01:23 11:51 pace

    Not much umph there this morning. Two nights of not-so-good sleep added up on me. The knee is pretty good, but not as good as this past weekend. Much better than last Tuesday though, so I'll t... read more

  13. RUN
    great Umsead - Cedar Ridge out and ... 7 mi 01:24 12:00 pace

    The knee is AWESOME. Both knees talked to me for a few minutes as I was warming up, but that was an "all over" kind of thing. Once I was up to speed they were both fine. But, I still didn... read more

  14. RUN
    great Umstead short loop plus a bunch 18.5 mi 04:03 13:08 pace

    The most notable thing is that it was 91 degrees by the end, but I was still running well at that point. Evidently I heat acclimated enough in the past few weeks that I can just check that part off... read more

  15. RUN
    injured 75 min, easy 5.59 mi 01:19 14:07 pace

    Slow progress with the knee. I've learned to back off and walk when it starts to hurt, so I'm not sure how much progress it even is. Went to the physical therapist yesterday and found out... read more

    • Rachel D.

      You know that a good, zippy walking pace will carry you quite a long way. Hang in there, Charles.

      24 days ago Like

  16. RUN
    injured Lake Crabtree - 2 hours 7 mi 02:11 18:42 pace

    The knee was about the same as yesterday. It's definitely better on the downhills than the uphills. I've got a long way to go, but it's going in the right direction. Moving time of 2... read more

  17. RUN
    injured Myrtle Beach HULK mountain bi... 12 mi 03:33 17:45 pace

    3:08 total moving time. The knee was MUCH better than last week. Exercises given to me by my coach, Ian Torrence helped a bunch. (There's a plug for signing on with a seasoned coach.) It start... read more

  18. RUN
    great Treadmill 1.5 mi 00:25 16:40 pace

    Did the warmup and the intervals on the elliptical. Walked the cooldown on the treadmill.

  19. RUN
    injured Long run crasharooney... 8.5 mi 01:55 13:31 pace

    Then knee isn't improving, but not only that, it's getting a smidge worse. So, bailed on the running and walked most of the way back to the parking lot. Hopefully it's just tightness... read more

  20. RUN
    blah Chicago - Lakeshore Drive - 5... 5.22 mi 00:58 11:12 pace

    The left knee is cranky again. There were also some aches and pains elsewhere. Great week for recovery, obviously. Ran from the Thompson Hotel up Lakeshore to the riverboat and then back down to th... read more

    • Joey A.
      Joey A.

      chicago is a pretty cool city to visit if you can stay in the loop.

      about 1 month ago Like