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  1. 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

  2. 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

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

    Nice, slow, long run with Cheri

  4. 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.

  5. 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!

  6. 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.

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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.

  13. 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

  14. 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.

  15. 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.

  16. 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

  17. 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.

  18. 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.

  19. 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!

  20. 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.