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  1. RUN
    great ATC Atlanta 10 Miler 10 mi 01:45 10:27 pace

    ATC Atlanta 10 Miler - Really happy with how I ran today. My goal was to do this race comfortably and to, maybe, beat a 1:45 time - and I did both. I could really see and feel the results of all th... read more

  2. RUN
    great Red Rock Canyon 14.67 mi 03:23 13:51 pace

    Truly spectacular run through Red Rock Canyon with Cheri. Her first half marathon distance (plus some) and the longest run either of us has done to date. It was hard, but totally worth it. The firs... read more

  3. RUN
    good Tempo Run on the Dreadmill 5 mi 00:55 11:03 pace

    Watched a cycling video going through Zion National Park to prep for running at Red Rock Canyon on Sunday

  4. RUN
    great Track Intervals 5.81 mi 01:10 12:04 pace

    10-20 minute warm-up
    1K, 2K, 1K, 1K (400m RI)
    10 minute cool-down

    Felt great. Could have done more.

  5. RUN
    good Silver Comet Trail 13.17 mi 02:34 11:41 pace

    13.1 training run with a couple of the Beaches to Battleship 70.3 athletes from No Boundaries. Felt good. Ran the first 3-ish miles in a torrential downpour. After that, it was quite pleasant weath... read more

  6. RUN
    good Tempo Run 3.1 mi 00:34 10:50 pace

    Short tempo run. Felt good, but I'm doing a long run tomorrow, so I kept this a bit short. Should have gone 6, went 3.1 instead.

  7. RUN
    good Track Intervals 5.62 mi 01:07 11:58 pace

    10-20 minute warm-up
    3 x (2 x 1200m) (2:00 RI)
    (4:00 RI between sets)
    10 minute cool-downTrack Intervals

    Got all but one of my 1200s in. Had to stop running to deal with some family matters.

  8. RUN
    good Chatahoochee River 6.68 mi 01:16 11:26 pace

    My long run this weekend was supposed to be 13 miles. Since I ran a 10K race yesterday, I just did the difference in mileage today to get to a cumulative 13 total miles for the weekend. Felt good. ... read more

  9. RUN
    good ATC Cartersville 10K 6.25 mi 01:04 10:10 pace

    The ATC Cartersville 10K was the final race in the 2014 Grand Prix series. It was a beautiful 10K course - and a PR for me at this distance.

  10. RUN
    Tempo Run on the Dreadmill 3.1 mi 00:33 10:34 pace

    Was supposed to run 5 miles at an 11:05-ish pace. Went a shorter distance, but ran a faster pace. Not ideal, but better than not running at all.

  11. RUN
    good Red Hare 15K 9.25 mi 01:42 11:03 pace

    Felt great. Nice run with Cheri and Emily. Everyone kicked ass today!

  12. RUN
    good Track Intervals 6.1 mi 01:17 12:39 pace

    20 minute warm up
    2 sets of 6x400
    15 minutes of cool down.

  13. RUN
    great Long Run at the 'Hooch 12 mi 02:28 12:17 pace

    Long run at the rive with Cheri. Felt great today - especially for the first 8 miles. I can't imagine them being any easier than they were. Hitting Columns Drive was a nice change of pace too.... read more

  14. RUN
    good Tempo Run 4.01 mi 00:45 11:09 pace

    Was supposed to go 5 miles, but I just didn't have time. Had to stop at 4.
    Goal was 5 mile run @ Mid-Tempo pace

  15. RUN
    alright Track Intervals 5.23 mi 01:06 12:34 pace

    10-20 minute warm-up
    6 x 800m (1:30 RI)
    10 minute cool-down

    800m @ 10K pace – (45-50 sec.)

    Really hard workout tonight. I went out too fast on the first 2. I wanted to quite in the 3rd one. So ... read more

  16. RUN
    good Grant Park 3.43 mi 00:35 10:05 pace

    ATC Relay Around the Park Race
    Fun, fun relay race with Cheri, Sidney, Patti and Emily. We were team "3 Fast, 2 Furious (We were told there would be bacon!)" I ran the second leg of the r... read more

  17. RUN
    alright Long Run at the 'Hooch 8 mi 01:36 11:56 pace

    It was brutally humid - like 98%+. And it was pretty warm. I felt like a sieve. I was losing water faster than I could take it in. Felt bit tired from the travels and having a cold too.

  18. RUN
    good Dipsea Trail 3.23 mi 01:29 27:34 pace

    Out of town business meetings kept me from doing my tempo run, but gave me the chance to do part of the historic Dipsea trail run - including the infamous stairs at the beginning. All 688 of them. ... read more

  19. RUN
    good Track Intervals 5.67 mi 01:16 13:24 pace

    10-20 minute warm-up
    2 x 1200m (2:00 RI);
    4 x 800m (2:00 RI)
    10 minute cool-down

    800m @ 10K pace – (45-50 sec.)
    1200m @ 10K pace – (40-45 sec.)

  20. RUN
    good Long Run at the 'Hooch 11 mi 02:13 12:03 pace

    Ran a little slower than my goal pace for today. Think I'm still a little tired from last Sunday's race, all the travel and time zone hopping, long week at work, etc. Still, I felt good. ... read more