4323 total / 259 in 2014

More quality races in 2014. Still chasing that sub 4.

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Michael logged 4323 miles.

Last workout 16 days ago. Help get them back on track!

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  1. RUN
    good NOB Leg Day Nooner 3.31 mi 00:33 09:52 pace

    Started off with a 2 mile warm-up. Went to N-24 gym to knock out some legs. Squats, Leg Presses, Leg Curls, Leg extensions. 3 Sets of 14 reps each.

  2. RUN
    good NOB Nooner 4.01 mi 00:39 09:47 pace

    Sunny hot and humid today. Not a bad run post #dryneedling

    • Marie

      Nice nooner! Pretty zippy for mid day sun running!

      17 days ago Like

  3. RUN
    good NOB Nooner 4.25 mi 00:47 11:08 pace

    Nice easy run on the base. Still humid as all get out.

    • Marie

      Glad to see you posting again! It's tough in the heat!

      19 days ago Like

  4. RUN
    good NOB Norfolk 4.2 mi 00:42 10:03 pace

    Easy run down the pier and along Iowa Point. The run up Admirals row is always nice. Cool temps but still humid.

  5. RUN
    good 3.95 mi 00:40 10:13 pace

    3mi warm up to N-24 gym 3X14 Squats, Leg presses, curls and extensions. Cool but humid out there.

  6. RUN
    good Sportsplex Yasso 8X800's 7.6 mi 01:19 10:24 pace

    Started with a 10 minute warm up followed by 8X800: (3:48, 3:47, 3:49, 3:47, 3:41, 3:43, 3:39, 3:41) Really didn't feel too bad.

  7. RUN
    great 17.75K 11.07 mi 01:54 10:15 pace

    Holy hills! Managed to keep a pretty solid pace throughout despite the hills. Surprisingly, I ran into quite a few friends out there. Miles 5-11 seemed to fly by, must have been the company. 1:53.2... read more

    • Marie

      Nice job Marine! One day we'll get into this one!

      4 months ago Like

  8. RUN
    great Trashmore Yasso 6X800 6.51 mi 01:05 09:57 pace

    Run in the park with Roy. (3:52, 4:01, 3:48, 3:51, 4:04, 3:48)

  9. RUN
    great FLSP 6.01 mi 00:59 09:50 pace

    Met up with another Gunny for a little run in the park

  10. RUN
    great PAAC 6X800 6.25 mi 01:06 10:29 pace

    What a great day to run! Stopped by @RunningEtc to see my @MettleEvents buddy and while there found a pair of Newton Distance in my size on the #LuckyWall. I couldn't wait to try them out. D... read more

  11. RUN
    good Sportsplex 4 mi 00:36 09:04 pace

    Some easy miles while the girls were at NTC

  12. RUN
    good Mount Trashmore Speed 6.27 mi 01:10 11:06 pace

    Great run with Roy B.

  13. RUN
    great Sportsplex 4.01 mi 00:36 08:55 pace

    What a great day for a run! RT Quad was a little tight yesterday but only had a little twinge of tightness today. Started out easy and turned this into a pretty solid progressive. Had a decent head... read more

  14. RUN
    great Post Shamrock Shakeout 3.55 mi 00:33 09:09 pace

    Really could have done this run Monday but the weather has been garbage. Got out at sportsplex and once I got going ended up with a nice progressive recovery run. (9;29, 9:22, 9:9:04, 8:26)

  15. RUN
    good Shamrock Marathon 26.41 mi 04:25 10:02 pace

    Helped RSC pace Lori L. to her 1st Marathon finish. Our goal was to hold 9:45 pace and get Lori to Ft. Story with plenty in the tank. The headwinds were rough. Managed to keep pretty good pace unti... read more

    • Kate H.
      Kate H.

      That's just awesome, Michael. Congrats on the course PR!

      5 months ago Like

    • Marie

      So happy you hammered out a great race!

      5 months ago Like

  16. RUN
    great NOB Saint Paddy Run 3.12 mi 00:30 09:46 pace

    Kept it nice and easy

  17. RUN
    good Sportsplex 5.01 mi 00:46 09:07 pace

    Easy run

  18. RUN
    great NAS Oceana 3.2 mi 00:28 08:45 pace

    After 1/3 warm up on the elliptical, did a nice pyramid run on the treaddy. Started off at 6.o mph, peaked at 7.4 and worked back down to 6.4.

    • Marie

      Happy to see you posting again! Nice 5k! And that's the way to get a TM run done! Keep touching the buttons!

      6 months ago Like

    • Lori H.
      Lori H.

      Solid TM work! Love the pyramid!

      6 months ago Like

    • Kate H.
      Kate H.

      It's the only way to get through a TM run. Nice job!

      6 months ago Like