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  • 4 miles
  • 00:35 time
  • 521 calories
  • 1 workouts
  • This Week time period


  1. RUN
    great Cool 3.54 mi 00:35 09:56 pace

    Awesome cool morning run. Often take Monday off, but this was too nice to skip.

  2. RUN
    good Morning Run 10.03 mi 01:39 09:50 pace

    Easy run on the trails. Cool and crisp day (for summer). Seemed to have recovered well from the fast running yesterday.

  3. RUN
    tired Cool Down 0.64 mi 00:06:17 09:46 pace

    Post 1-mile track run cool down. Lungs and legs were sore.

  4. RUN
    great My Mile 1.01 mi 00:05:59 05:56 pace

    Huge respect for milers. Did #MyMile Strava challenge. It hurt. This old ultra runner had seriously burning lungs in this one mile sprint. Still coughing! Might try again with lighter shoes like th... read more

    • Joe

      :) Thumbs up!

      2 days ago Like

    • Chris

      Thanks. You should try a fast mile too. Great benchmark for your fitness and a nice predictor of other races.

      2 days ago Like

    • Letitia M.
      Letitia M.

      Nice mile! The mile scares me. I'll take an ultra over that any day. :D

      2 days ago Like

    • Chris

      They are not mutually exclusive. Do a fast mile, run a fast ultra. Race all distances, all terrains. This mile was hard, but I know I can run faster--my pacing was way off--too fast for first 1/4 mile.

      2 days ago Like1 person

  5. RUN
  6. RUN
    great Trail Warm-Up 4 mi 00:37 09:18 pace

    Pre-track trail warm-up.

  7. RUN
    good Pleasantly Tired 7 mi 01:13 10:28 pace

    Another warm and humid evening trail run. Still tired from yesterday's hill workout. But a good tired. Happy.

  8. RUN
    good Hot XC Hills 6.35 mi 01:13 11:32 pace

    Another training with Gregg's XC team at the arboretum. Hot, sunny, and lots of hill loops. Good stuff.

  9. RUN
    great Nice Mile Surge (6:38) 3.19 mi 00:28 08:47 pace

    Came back from yesterday's shit run. Still short, but I threw in a mile surge at 6:38 pace. I'm back. (Cooler morning temps helped too.)

    • Jon D.
      Jon D.

      Way to throw it down on that last mile - awesome!

      6 days ago Like

    • Chris

      Thanks. Warm-up, then FAST, then cool down. Trying to do 1-mile fast somewhere within every run.

      6 days ago Like

    • Letitia M.
      Letitia M.

      That's a good idea, training-wise. I should do that. I should, but will I? Eh, jury's still out.

      6 days ago Like

    • Chris

      It's kind of fun doing something fast each day--even if split up with 2 x 800m or 4 x 400m (track not needed--just estimate) or 10 x 1/10 mile (like on bike path at LOW). I go by perceived, but always under control. I do want to test myself in an all-out 1-mile sprint. I can break 6:00!

      6 days ago Like1 person

  10. RUN
    tired Blah 2.12 mi 00:23 10:43 pace

    Tired. I tried the "run one mile and you'll feel better" thing--no, I still felt tired. Turned around and I was done.

  11. RUN
    good VO2max = 53 3.2 mi 00:27 08:29 pace

    Garmin says my VO2max is now 53. Not sure it's accurate, but it was 52 good trend.

  12. RUN
    great Road, Trail, Track 7.49 mi 01:14 09:51 pace

    Deer flies were still bothersome, but it wasn't too bad. Added in a loop of the local middle school track.

  13. RUN
    good Thursday Buffalo Run 7 mi 01:09 09:46 pace

    Nice and cool out there--only 86F and sunny! Better than 94F and humid. Not many buffs tonight--was the regular run cancelled? Just a bunch of lazy buffalo?

  14. RUN
    good XC Hills with Gregg's Team 6.3 mi 01:13 11:35 pace

    Good workout with Gregg's XC middle school team. Warm and hilly course!

    • Joe

      When are you going to coach high school XC?

      10 days ago Like

    • Chris

      Not sure high school is for me. Too competitive and too many crazy parents. I might like 6th-8th graders more. Just helping a bit with the St Matts team this summer.

      10 days ago Like

  15. RUN
    alright Warm, Humid, Biting Flies! 5.35 mi 00:51 09:31 pace

    Damn flies. Easy run turned into partial tempo run to avoid biting flies.

  16. RUN
    alright 6am and 72F 3.2 mi 00:32 09:56 pace

    72F at 6am, mid 90s this afternoon! Summer is here!

  17. RUN
    good Right Knee a Bit Touchy 3.27 mi 00:32 09:50 pace

    For some reason, my right knee has been hurting since Friday morning (before my Friday run). I ran short Friday, nothing Saturday, and short again today. It's quite a bit better now. Will take... read more

  18. RUN
    good Before Indy Trip 3.2 mi 00:28 08:37 pace

    Quick run before Indy trip.

  19. RUN
    great Great Morning 7.01 mi 01:08 09:41 pace

    Cool, dry, and sunny. Great morning for a trail run. It's "Global Running Day" so get out there and run!

  20. RUN
    great Sunny, Cool, Dry 6 mi 00:57 09:29 pace

    Much cooler than yesterday. Nice and dry air too. Great way to start the day.