9494 total / 1222 in 2015

Run 4x/week. Race 5k-10k's. Manage injuries well. Glorify God.

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  • 12 miles
  • 00:55 time
  • 1145 calories
  • 2 workouts
  • This Week time period


  1. VELO
  2. RUN
    good Up and around Coyote Hills 4.6 mi 00:55 11:55 pace

    Nice trek in the hills with Bruce

  3. RUN
    blah Jarvis loop 6.3 mi 01:00 09:34 pace

    Running on a full stomach is always tough.

  4. VELO
    good Bank loop ride 7.5 mi

    It's payday!!

  5. RUN
    alright Apay Way at dawn 5 mi 00:49 09:48 pace

    Kind of tired. Some light rain at the start felt good.

    • Ric M.
      Ric M.

      what a great start to your day! ... or end of your day, if you work night shift? :)

      5 days ago Like

    • Mike D.
      Mike D. Nice Job
      Nice Job:

      I'm sure the rain helped!

      4 days ago

    • Mike D.
      Mike D.

      I work days but post workouts usually late at night!

      4 days ago Like

  6. VELO
    good Back in the saddle again . . . 7.5 mi

    Flat fixed, rode out Marshlands Rd.

    • Ric M.
      Ric M.

      shoulda just carried the bike. upper body workout. ;)

      7 days ago Like

  7. RUN
    good Coyote Hills 4 mi 00:50 12:30 pace

    Took on the big Meadowlark Trail hill with Bruce. Cool and windy out there.

  8. walk
  9. RUN
    good Fall Fest 5k in Piedmont + w... 5 mi

    Hilly course on residential streets in this ritzy town. Fortunately the finish was slightly downhill. 5k 24:24, 53rd overall and 2nd in division.

  10. walk
    Coyote Hills with wife 3 mi

    Felt good out there. Haven't fixed bike flat yet so no rides this week.

  11. RUN
    good Coyote Hills 5 mi 00:50 09:58 pace

    Easy one with George, Michael and Joe. Maybe a 5k this Saturday.

  12. RUN
    good Short but sweet 3.4 mi 00:31 09:09 pace

    Running short on time so had to make the most of it. 2x fartlek and 6x one and one's.

    • Ric M.
      Ric M.

      good u got it in. adding the fartleks -- i need to do more of those!

      13 days ago Like

  13. RUN
    Coyote Hills minus the hills 4 mi 00:45 11:16 pace

    Bruce was tired and sore and it was hot, so we stayed on the flat trails including No Name and Meadowlark.

  14. VELO
    blah Sunday bike 1 mi

    got a flat after one mile which bled out fast. Left the bike there and walked home to get pump and and back. Could not get enough pressure to ride home so walked it back.

  15. walk
  16. RUN
    good Newark Mile 4k race and warm-... 3.5 mi

    Sunny warm morning for the 31st annual Newark Mile 4K, which I have run 25 times. Good to see some new faces along with the regulars. 17:32, 21st overall, 4th in division.

    • Ric M.
      Ric M.

      they do things differently in Newark, I take it. Whoever heard of a 4k race?? :) nice work.

      17 days ago Like

    • Mike D.
      Mike D.

      Yeah it is an odd distance. But 4k sounds more impressive than 2.5 miles :)

      17 days ago Like

    • Ric M.
      Ric M.

      LOL fair enough

      17 days ago Like

  17. RUN
    alright Apay Way 4 mi 00:39 09:42 pace

    Went out slow, came back fast.

    • Ric M.
      Ric M.

      always feels better -- and probably better for the body -- when you return faster

      18 days ago Like

  18. RUN
    good Refuge loop 4.1 mi 00:39 09:35 pace

    Was planning a hard run but dialed it back due to a sore rt. hammy. Better safe than sorry . . . with a local 4k race coming up on Saturday.

  19. VELO
    alright Junkyard out and back 7.7 mi

    Windy out there!

  20. RUN
    good Easy jog in Coyote Hills 4 mi 00:50 12:30 pace

    Got to introduce Bruce to Coyote Hills. Did a variety of hills, marsh trails and paved paths.

    • Ric M.
      Ric M.

      always nice to get a friend involved in a favorite place. nice

      22 days ago Like