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  1. RUN
    great Kiawah Island Half Marathon 13.12 mi 02:17 10:27 pace

    I'm not sure this day could have gone much better. My coach challenged me to run a 10:30 pace for the first 10 miles and then push it in the last 5K. At mile 6, I was 1:20 fast, so I tried rea... read more

  2. RUN
    good Long Run at the River 8 mi 01:37 12:05 pace

    Last long run before Kiawah. Felt great.

  3. RUN
    good Piedmont Park 1 mi 00:08:53 08:52 pace

    ATC 1 Mile Prediction Run - No technology allowed. Last ATC Grand Prix event of 2014! I predicted a 9:25 mile and then, overshot it a bit. Oh, well. Very fun morning.

  4. RUN
    good Long(ish) Run at the River 5.78 mi 01:12 12:30 pace

    Caught the 2nd half of Cheri's long run today. Good to get out and run after Thursday's race. Body felt good! Cheri did great with the distance too - especially in the last mile when ever... read more

  5. RUN
    good ATC Atlanta Half Marathon 13.1 mi 02:24 10:58 pace

    Atlanta Half Marathon - This was a very fun, very challenging race. I forget how hilly Atlanta is until I run through the city. I walked more of it than I wanted, but still did alright. I was 1:12 ... read more

  6. RUN
    good Track Intervals 3.57 mi 00:45 12:41 pace

    15 minute warm up
    6x400 (400 RI)
    Cool Down

  7. RUN
    great Long Run at the River 8.62 mi 01:47 12:21 pace

    Beautiful, rainy day run with Cheri. So peaceful and nice. It was just spectacular. One of the best long runs of the season. Saw 6 deer, 8 ducks, a dozen geese and a hawk swoop down right in front ... read more

  8. RUN
    good Intervals at the River 5.75 mi 01:12 12:28 pace

    20 minute warm up
    5x1000 (200m RI)
    10 minute coold down

  9. RUN
    good Long Run at the River 12.75 mi 02:41 12:36 pace

    Nice, slow, long run with Cheri

  10. RUN
    alright Intervals on the Dreadmill 5 mi 01:10 14:02 pace

    15 minute warm-up
    400 RI
    400 RI
    400 RI
    10 minute cool down

    Meh. It's just a mental thing. I really don't like the treadmill. I'll get there.

  11. RUN
    good Blaze the Beach 13.1 - Long B... 13.1 mi 02:25 11:03 pace

    Small race along the beach. Great way to watch the sunrise. Nice to get a 1st place trophy too!

  12. RUN
    good Track Intervals 6.17 mi 01:12 11:40 pace

    10-20 minute warm-up
    3 x 2000m (400m RI)
    10 minute cool-down

    Freakin' hard. That's what this was.

  13. RUN
    good Long Run at the River 13.14 mi 02:28 11:15 pace

    Long Run at the River - Had 15 on my schedule for today. Actually ran about 14, but forgot to re-start my watch after a pit stop. :-/ Nice to have Mason out there for the first couple of miles and ... read more

  14. RUN
    great Intervals 6.27 mi 01:13 11:37 pace

    10-20 minute warm-up
    10 x 400m with 400m rest intervals
    10 minute cool down

  15. 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

  16. 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

  17. 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

  18. 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.

  19. 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

  20. 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.