Miles:
3098 total / 569 in 2013
Goal:

50 Miles in 11 hours at the 24 hour run for cancer.

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Entries

  1. Michael K.'s Photo Michael
    RUN
    good MCHH 13.23 mi 02:03 09:17 pace

    Made the trip to "The Fred" for this awesome event. I had the privilege of hanging with Roy, Ryan and Rob. My goal was to try to hang on to a 8:44 pace for as long as I could without lett... read more

    about 11 hours ago via Garmin   
  2. Michael K.'s Photo Michael
    RUN
    good New Energy Miles 0.81 mi 00:07:40 09:26 pace

    Took it easy on the kids with some shorter stuff in the heat. Took it easy myself by not running any of the hills.

    3 days ago via Garmin   
  3. Michael K.'s Photo Michael
    RUN
    good NOB Lunch Run 4.04 mi 00:37 09:11 pace

    A little warm but after missing my run yesterday I needed to get this in. Heart rate was definitely affected by the heat. (9:16, 9:17, 9:11, 9:08 splits)

    3 days ago via Garmin   
  4. Michael K.'s Photo Michael
    RUN
    great 10X800 Yasso's 9.56 mi 01:35 09:58 pace

    Met up with the Birthday Bunch for some speed work on a perfect Tuesday morning. Was a little chilly to this morning, so I decided to double up my shirts and break out the beanie and gloves for one... read more

    5 days ago via Garmin   
  5. Michael K.'s Photo Michael
    RUN
    good Hoody 4 4.04 mi 00:38 09:28 pace

    Nice easy progressive run through the hood. (9:44, 9:31, 9:30, 9:13)

    6 days ago via Garmin   
  6. Michael K.'s Photo Michael
    RUN
    alright TroSmo to London Bridge 16 mi 02:39 09:56 pace

    Met with Roy B. and Susan S. at Tropical Smoothie on 25th. Went down Pacific and West on Dam Neck. Was beginning to feel the effects of the heat and humidity had to back it way off on the way back.... read more

    9 days ago via Garmin   
  7. Michael K.'s Photo Michael
    RUN
    good Mt. Trashmore Dawn Patrol 6.1 mi 00:57 09:19 pace

    Up in the morning with the rising sun.... Met up with Roy B., Rob W. and 4S aka Susan S. for a little run. Rob had a tempo run as per coach Sam, so the three of us went out for a couple of loops ar... read more

    10 days ago via Garmin   
  8. Michael K.'s Photo Michael
    RUN
    good Trashmore 4 4.03 mi 00:37 09:14 pace

    Met up with the Dawn Patrol (Roy B. & Rob W.) minus SSSS for a little run through the park. Rob was again following Coach Sam's strict orders and ran his plan. Legs felts OK after yesterda... read more

    11 days ago via Garmin   
  9. Michael K.'s Photo Michael
    RUN
    good Trashmore 8X800's 8.01 mi 01:20 09:57 pace

    Met up with Roy B. for a solid workout around Trashmore. Did a 1 mile warm up followed by 8X800 with 3:42 walking recoveries. Need to work on getting my splits more consistent as I was all over the... read more

    12 days ago via Garmin   
  10. Michael K.'s Photo Michael
    RUN
    good Trashmore Shakeout 5.02 mi 00:50 09:51 pace

    Met up with THE 1stSgt and Super Streaky for a morning shakeout run. Surprisingly humid. After a mile we found ourselves running a little too quick but managed to back it of an get an easy 5 miles in.

    13 days ago via Garmin   
  11. Michael K.'s Photo Michael
    RUN
    good Dawn Patrol 14 14.03 mi 02:11 09:22 pace

    Met up with Roy B. SSSS Susan S. and Rob W. Rob was on strict orders from Coach Sam to run a little bit slower than us so off we went. Our plan was to hold around a 9:30 pace and run south down Pac... read more

    15 days ago via Garmin   
  12. Michael K.'s Photo Michael
    RUN
    good NOB Lunch run 4.03 mi 00:36 09:03 pace

    Easy run on the base. Had a headwind at times but a good day to run. 9:25, 9:08, 9:03, 8:41 splits

    17 days ago via Garmin   
  13. Michael K.'s Photo Michael
    RUN
    good New Energy +4 6 mi 00:54 08:56 pace

    Worked with a group of 16 kids. Did a run around the lake and then broke them up for some different relays. Finished up with 4 miles on my own and called it a day.

    17 days ago via Garmin   
  14. Michael K.'s Photo Michael
    RUN
    alright Hoody Run 4.01 mi 00:38 09:26 pace

    Took about 2 miles in before I got comfortable.

    19 days ago via Garmin   
  15. Michael K.'s Photo Michael
    RUN
    good NOB Tempo 6.52 mi 00:59 08:59 pace

    Finished up April with a nice 6 mile tempo run. Started with a 1 mile warm up followed by two miles at 8:48 and 8:49. Backed it off a little for the next mile and hammered the last two in 8:46 and ... read more

    19 days ago via Garmin   
  16. Michael K.'s Photo Michael
    RUN
    good NOB Lunch run 6.23 mi 00:59 09:25 pace

    Pushed a little harder than I should have. Slowed a little with some headwind running up the pier. (9:29, 9:24, 9:42, 9:22, 9:23, 9:24) splits

    23 days ago via Garmin   
  17. Michael K.'s Photo Michael
    RUN
    good NE Trashmore 4.16 mi 00:40 09:31 pace

    Did right around 1 mile with the kids, running hills, stairs and relays. Finished it off with an easy 3.

    24 days ago via Garmin   
  18. Michael K.'s Photo Michael
    RUN
    good NE Trashmore 4.08 mi 00:37 09:05 pace

    2 miles with the kids, another 2 miles after.

    27 days ago via Garmin   
  19. Michael K.'s Photo Michael
    RUN
    great Run for Boston 2.66 mi 00:25 09:15 pace

    Met up at Running Etc. on Laskin with some great folks.

    28 days ago via Garmin   
  20. Michael K.'s Photo Michael
    RUN
    good 24 Hour Run for cancer 50.06 mi 12:13 14:39 pace

    Had a blast running around Sandy Bottom Park in Hampton. Not what I had wanted time wise, but my legs feel pretty good considering this race put me at 107 race miles in two weeks. Course was almost... read more

    30 days ago via Garmin