5043 total / 649 in 2015

"Prove me, O LORD, and try me; test my heart and my mind." - Psalm 26:2

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  • 17 miles
  • 02:30 time
  • 2339 calories
  • 1 workouts
  • This Week time period


  1. RUN
    great Past Home Depot and Back 16.5 mi 02:30 09:05 pace

    My Garmin wasn't completely connected to the charger this morning, so I had to make do with my sports watch and Map My Run. Coach had a 2:30 long run on the schedule. The temperature was in ... read more

  2. RUN
    great Sweaty Out and Back 8.09 mi 01:15 09:17 pace

    The temperature was 66 this morning and the humidity 88%, but it still was sticky and sweaty. There were several runners on Teays Valley Road, more so than usual for a Friday. It's probably ... read more

  3. FIT
    great Stabilization Routine 00:35

    Exercise 1: Single Leg Excursion 3x(20 reps)
    2: Scapular Retraction: 3x(20 reps)
    3: Yoga Plank 3x(60 seconds)
    4: Fire hydrant 3x(20 reps)
    4a: Ball Bridge 3x(15 reps)
    5: Single Leg anterior, multi-p... read more

  4. RUN
    great Souper Soaker™ Run 10.02 mi 01:30 09:00 pace

    According to the weather numbers, it shouldn't have been such a sweaty run at 59 degrees and 94% humidity. It was incredibly muggy though, with a storm moving into the area. Anyway, I beat t... read more

  5. RUN
    great Long Run 16.34 mi 02:30 09:12 pace

    The humidity was high at 94%, but the weather was still nearly perfect with only 55 degrees. I did an out and back to total 2.5 hours of running. The longer the runs get, the more challenging it ... read more

  6. FIT
    great Rodney Yee - Twists 00:27

    Rodney Yoga - Twists routine. First time doing this one. Good stuff!

  7. RUN
    great Easy Out and Back 4.32 mi 00:40 09:18 pace

    Temperature was 70 degrees this morning with high humidity. I was blessed to be able to dodge the thunderstorms that have been moving through the area. For the first time in a long time, I didn&#... read more

  8. FIT
    great Arms 00:29

    Warm up 5 minutes cardio on elliptical then 5 sets, 1 minute each of the following:
    Lateral shoulder raises with rotation
    Tricep Dips
    Double bicep curl

  9. FIT
    great Short Core Routine 00:10:00

    30 seconds flutter kick
    30 seconds sit ups
    1 minute bicycles
    30 seconds flutter kicks
    30 seconds oblique crunch right
    30 seconds oblique crunch left
    30 seconds Russian twists
    30 seconds full body c... read more

  10. RUN
    great TV Road Progressive Tempo 7.14 mi 01:00 08:25 pace

    Coach had a tempo run on my schedule so I obliged. Even though the humidity was 94%, the temperature was only 64, so the weather felt pretty nice. I also managed to get started early enough that ... read more

  11. FIT
    great Bi's and Tri's 00:28

    4 sets, 15 reps each:
    Overhead Tricep Extension
    Bicep Curl (left arm)
    Tricep Dips
    Bicep Curl (right arm)
    Skull Crushers
    Bicep Curl (both arms)
    Tricep Kickbacks
    Push ups

  12. RUN
    great Teays Valley Rd - Out and Back 11.03 mi 01:40 09:06 pace

    At 68 degrees and 94% humidity, it was another Souper Soaker™. I'm starting to get used to refilling water bottles a couple of times and popping salt capsules. The morning was beautiful -- t... read more

  13. RUN
    great Father's Day Souper Soaker™ Run 8.6 mi 01:15 08:44 pace

    70 degrees and 100% humidity. I was drenched when I finished, enough said. Since tomorrow is Father's Day, I've been thinking a lot about my Dad. I dedicate this run to him. He had poo... read more

  14. FIT
    great Run Strength/Injury Prevention 00:21

    20 standing side leg lifts, each side
    15 standing front leg lifts, each side
    20 squats, slow, controlled, squeezing glutes on the way up
    15 standing hamstring curls, each leg
    30 seconds seated hams... read more

  15. RUN
    great Pre-VBS Souper Soaker™ Run 8.5 mi 01:15 08:51 pace

    This morning was 70 degrees and near 100% humidity. Needless to say, the air was pretty thick. I tried out my new Nathan hydration belt, and it works very well. I should have stopped to refill m... read more

  16. FIT
    great Ankle/Foot Strength 00:06:00

    Pick up the right foot and "draw" the entire alphabet in the air. Repeat with left foot. 2-3 sets on each leg. Then do 3x10-20 calf raises, standing on the edge of a stair. Lift, then low... read more

  17. FIT
    great Short Core 00:10:30

    30 seconds flutter kick - lower back must always be on te ground
    30 seconds sit ups- all the way up and down
    1 minute bicycles
    30 seconds flutter kicks
    30 seconds oblique crunch right- elbow off gr... read more

  18. RUN
    great VBS Souper Soaker™ Long Run 14.27 mi 02:15 09:28 pace

    A 2:15 long run was on my schedule for today. Normally that would be fairly simply, but with a morning VBS this week at church it was very complicated. Knowing I had to be there at 8:15 a.m., I g... read more

    • Cindy W.
      Cindy W.

      Great dedication! Enjoy your VBS!

      21 days ago Like1 person

    • Dave P.
      Dave P.

      Sometimes it helps to have to push things to fit it in a specific timeframe. I did that today and will do it again tomorrow. Great job!

      21 days ago Like1 person

  19. FIT
    Hip Openers 00:26

    Rodney Yee Yoga - Hip Openers routine. This one felt great after running hills this week and doing hill strength leg work.

  20. RUN
    great Getting Used to Summer 8.42 mi 01:15 08:55 pace

    Today was a shorter run, but a good one for getting used to summer weather. The temperature was in the low 70s with high humidity and a bright sun overhead. I had hydration belt issues this morni... read more

    • Glenn W.
      Glenn W.

      Nice running, David! I picked up a new belt for Boston and love it. Amphipod. You can add or subtract bottles to the belt and they can be any size as long as they fit the belt.

      25 days ago Like1 person

    • Show 2 more comments...
    • Patricia B.
      Patricia B.

      I think that I need to switch over from my camebak to a belt for the summer. That camelbak makes me REALLY hot and sweaty.

      25 days ago Like1 person

    • David B.

      I tried a handheld on my last run -- it didn't work for me. After looking at several belts and vests at a couple of stores I bought a belt similar to the old one I have now.

      25 days ago Like