3650 total / 413 in 2015

remain injury free the entire year!; Pay it fwd through TNT; 3:04 marathon; 1:25 Half Marathon

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  1. RUN
    good CP 9.8 mi 01:22 08:22 pace

    Great way to start the day. Ten comfortable miles through the park.

  2. RUN
    6.99 mi 00:59 08:29 pace

    Easy few miles with some short pick ups throughout.

  3. RUN
    good Random 4 mi

    Wanted to get a few miles in before catching a flight home...

  4. RUN
    good 7.53 mi

    Great long run after great hike yesterday...

  5. FIT
    great Mt Mitchell 5.8 mi

    Hightest peak east of the Mississippi! The weather didn't cooperate and we had no views at the top, but still another fantastic hike.

  6. RUN
    good More NC exploring 6.85 mi

    Easy longerish run...

  7. RUN
    great Visiting Sister 5.29 mi

    Few easy miles exploring my sister's neighbhood.

  8. RUN
    good Exploring Charleston 4 mi

    Best way to see a city is to run it... :)

  9. RUN
    good Exploring charleston 4 mi

    Absolutely beautiful...

  10. FIT
    good Strength Training D2

    Foam rolling, stretching, weights...

    A1 Db snatch 3x5 (12.5#)
    A2 Kettlebell Squat and press 2x5 (Blk)
    A3 1/2 Kneel OH press 2x8 (Blk kttlbl)

    B1 Inverted Row 3x6
    B2 RFE Split squat 3x6 (10#)
    B3 Ab... read more

  11. RUN
    alright CP 7 mi

    Easy few miles to clear the mind...

  12. FIT
    Strength Training D1

    Foam rolling, active stretching and weights

    A1 Split Squat Jump 3x5
    A2 A quad 2x20sec
    A3 SL bench bridge 3x8

    B1 Deadlift 3x5 (80#)
    B2 Db bench 3x6 (20#)
    B3 1/2 Kneel Cable lift 2x8 (30#)

    C1 Ca... read more

  13. RUN
    good CP carriage path 5.5 mi

    More easy miles.

  14. RUN
    good CP 6 mi

    Decent 6mi in the pouring rain!

  15. FIT
    good Strength Training D2

    Foam rolling, mobility, stretching, weights.

    A1 Db snatch 3x5 (15#)
    A2 Squat and Press 3x5 Kb
    A3 1/2 Kneel OH Press 2x8/side (Kb)

    B1 Inverted Row 3x6
    B2 RFE Split Squat 3x6/side (30#)
    B3 Ab whee... read more

  16. RUN
    good CP carriage road 5.5 mi

    Easy few miles on a crisp fall afternoon.

  17. RUN
    good some CP 5.51 mi

    Easy few miles in perfect running weather :)

  18. VELO
    good stationary bike 7 mi 00:30 14.0mph pace

    Easy spin after lifting.

  19. FIT
    good Strength Training day 1

    Foam rolling, mobility, active stretching

    A1 Split Squat 3x5
    A2 A quad 2x20sec
    A3 SL bench bridge 3x8/leg

    B1 Deadlift 3x5 (70#)
    B2 A Groin 2x20sec
    B3 1/2 Kneel Cable Lift 2x8/side (25#)

    C1 Cable... read more

  20. RUN
    alright CP lower loop 5 mi

    Legs felt gunky. Basically stride never felt smooth so it was a grind throughout.