9190 total / 918 in 2015

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

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  • 20 miles
  • 01:56 time
  • 2002 calories
  • 4 workouts
  • This Week time period


  1. RUN
    good Refuge out and back 4 mi 00:39 09:39 pace

    Easy lope on the trails. Spotted 8 scurrying squirrels along the way.

  2. RUN
    alright Dusk run to Apay Way 4.2 mi 00:40 09:27 pace

    Tried to shake the rust off with 4x easy fartleks. 5K race on Saturday.

  3. VELO
    alright Ride by Hwy 84 7.5 mi

    Marshlands Rd. out and back

  4. RUN
    alright Yesterday's Squirrelly Run 4 mi 00:38 09:22 pace

    Ground squirrels all over the place.

  5. VELO
    tired Ride to Apay Way 5 mi

    Feeling fatigued this weekend.

  6. RUN
    good Coyote Hills 3.5 mi 00:30 08:42 pace

    Good run with my son Carl.

  7. RUN
    good Up early with the skunks 5 mi 00:48 09:35 pace

    It's rare for me to be out of bed by 6AM, much less running at that hour; but today I met Michael and Joe for an early run at Coyote Hills. There were many wildlife sightings including two sk... read more

  8. VELO
    good Ride to Ardenwood 7.5 mi

    The blackberries are thick on the vine in Ardenwood.

  9. RUN
    alright Refuge levee 5.4 mi 00:51 09:27 pace

    Breezy day by the bay.

  10. RUN
    Refuge loop 4 mi 00:37 09:16 pace

    Cough is reduced. Best I've felt in a while. Hills at sea level are so much easier!

  11. VELO
    good Central loop 7.4 mi

    Nice Sunday ride.

  12. RUN
    good Coyote Hills 7 mi 01:08 09:39 pace

    Surprisingly hot out there. Ran with Michael and Dr. Joe.

  13. VELO
    alright To pick n pull 7.7 mi

    Good to be back in the Bay Area. Easy bike ride.

  14. walk
    alright Week of 7/13 cumulative 13.5 mi

    Got in 3 runs at Kings Canyon National Park at 4,600 elevation. Feeling better but still coughing.

  15. RUN
    alright Week of 7/6 cumulative 12 mi

    Got in 4 easy runs at 6,500 altitude in Sequoia National Park. Not feeling great, still coughing from virus I had.

  16. just back from a week's illness and two weeks in the Sierras. Will post workouts later.

  17. walk
    alright Coyote Hills 1 mi

    Good to get outside.

  18. walk
    blah Refuge loop 1.5 mi

    Another easy loop with my good wife. Still sick.

    • Ric M.
      Ric M.

      "refuge" - as in, a trip through the local dump? :) Oh, wait, that would be the refuse loop.

      26 days ago Like1 person

  19. walk
    blah Refuge loop 1.5 mi

    Still sick but able to get outside for a 1.5 mile walk followed by a Kinder's sandwich.

  20. Sore throat and not feeling well. Not good with Saturday race coming up :(