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  1. RUN
    alright ATT at Southpoint 4 mi 00:45 11:15 pace

    This was one of those days where just getting out the door was an accomplishment. Small victories; I'll take them.

  2. Insomnia last night and couldn't get to sleep till well after 3am. So, I slept in and missed my workout. Also missed getting to the office on time. Thank God I'm the boss. Lately it'... read more

  3. RUN
    good Reedy Creek Road and back 2.2 mi 00:31 14:00 pace

    Seriously tight back and DOMS from yesterday's dumbell snatches, so I took it easy this morning. Later in the day my back started getting tighter and more hurty. Some foam roller action tonigh... read more

  4. FIT
    great Superhero... 00:15

    1/4 mile run, 50 x 30 lb dumbell snatches, 1/4 mile, 36 snatches, 1/4 mile, 20 snatches. The dumbell snatches make me think of a superhero pose at the top of the rep. Yeah, I know. I'm goofy.

  5. RUN
    great Door to Graylyn 12.2 mi 01:50 09:00 pace

    Great run. Hard effort. Fun. I'll take it.

  6. RUN
    great 3 mile tempo, redo 5.56 mi 00:50 08:59 pace

    Took another shot at the tempo run from Tuesday and nailed it. I did run on the low end of the range, 7:24, but still, I'll take it. What amazes me is that no matter how many times I've s... read more

  7. FIT
    great Treadmill tempo run 6.7 mi 01:03 09:26 pace

    The bright side is that the run was good and mentally my head was in a good spot. So, that was a confidence booster. The downside is that I wrote down the wrong pace numbers for the tempo portion o... read more

  8. FIT
    great 7 min, burpees, AMRAP 00:07:00

    Burpees, AMRAP for 7 minutes. 52 reps.
    We'll see how my hips feel tomorrow.

  9. RUN
    great Umstead - Cary 11 mi 01:58 10:42 pace

    Rainy, which made it interesting. Lobblolly to Reedy Creek, Lapihio, Bridge to Nowhere, Weston Parkway, Harrison, back into the park. Today was fun.

  10. FIT
    great Write a list... 00:12:00

    30 pushups, 30 situps, 44 lunges, 9 stoh w/ 25 lb db's, 32 lunges, 15 stoh, 20 lunges, 21 stoh, 30 situps, 30 pushups, for time. 12:00 even.
    Great workout and a good start to the day.

  11. RUN
    great Reedy Creek and back 2.2 mi 00:24 10:58 pace

    One of those times it was fun to move. The run itself was fun, especially the downhills. Worked on my form a bit there, but not much because my attention span is comparable to a normal 21st century... read more

  12. RUN
    great Junk 1.4 mi 00:20 13:55 pace

    More junk. Had to force myself out the door today. There's only so much bandwidth to go around, ya know?

    • Tom G.
      Tom G.

      What's the frequency Kenneth????

      18 days ago Like

    • Munchabunch

      Ha!!! Spooky that you threw that one out there. I just bought a copy today of Murmur to give as a gift for Christmas.

      17 days ago Like

  13. RUN
    great Junk 1.75 mi 00:20 11:25 pace

    Only 2 hours of sleep, so I bailed on doing a hard workout.

  14. FIT
    Is this a workout? 00:05:50

    Lunk gym. 150 jumpropes, 20 jumping pullups, 50x 20lb dumbell thrusters. in 5:50.
    Need to go up on to 25 pounds next time to get it back into the "try to break 10 minutes" range.

  15. RUN
    great Lake Crabtree - guestimate 8.75 mi 01:30 10:17 pace

    Goofing off. Ran kinda hard around Lake Crabtree. Checked out the new MetLife buildings that are under construction. It's amazing how much money they're spending on that site. Overall, a... read more

  16. RUN
    great Bracken Preserve loop - Breva... 5 mi 00:56 11:07 pace

    AWESOME trail about 1 mile from downtown Brevard, NC. Nothing was so steep in either direction that it was unrunnable. The downhill was fast in a fun, manageable way. I discovered a flaw in my form... read more

    • Joey A.
      Joey A.

      yeah, sometimes getting back on some sweet trails is a much needed break from the long marathon training stuff. Glad the business is growing !

      24 days ago Like

  17. RestWise score of 50%. Sounds like a perfect excuse to bail on going to the gym today. God I love insomnia.

    Insomnia is FUN!!! Sometimes. Really, it is. But it doesn't work very well with re... read more

  18. RUN
    great Junkity junk 2.2 mi 00:27 12:16 pace

    Tried the old Altras again. I really don't like the minimal sole. Not fun at all. Yes, I know I've just become accustomed to having more cusion, but I like it. I need to find new shoes fo... read more

  19. FIT
    great Baseline - again 00:22

    Lost a lot of fitness in the gym over the past couple of months.
    20 standing pullups
    15 situps
    10 hr pushups
    2 minutes row with 40 lb. cable machine.

    The situps were tough. I can't remember t... read more

  20. RUN
    great Trail Run 4.58 mi 00:59 12:52 pace

    Trying to get the fun back into it. Progress. But I'm still not quite where I'd like to be with it.