Miles:
8761 total / 583 in 2018
Goal:

RRCA Coaching certified - 5 time BQ - PR times: Marathon - 3:20:52 Half marathon - 1:28:30 10K 39:39 10 mile 1:08:57 5 Mile 34:09 5K - 19:14 Mile 5:35

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  • 15 miles
  • 02:57 time
  • 1876 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Humid run - Mid pace 6.87 mi 00:55 08:00 pace

    Humid run - Mid pace

    Not much drama with today’s run, it was humid and my legs are tired. I need a leg rest day tomorrow. Summer starts tomorrow, for me I always love June 21st the longest day of ... read more

    • Pierre M.
      Pierre M.

      It is good to salute the seasons! Nice humid run.

      about 19 hours ago Like

    • Cortni T.
      Cortni T.

      The first day of summer is my favorite !! I think your sunset and beer sounds amazing !! Maybe I'll celebrate with a late night walk with the kids while it's still light out!

      about 15 hours ago Like

  2. FIT
    Gym - chest, shoulders, core,... 01:00

    I needed to get back to the gym all this running is cutting into my gym work so I got there after work. Chest and shoulder work then 75 sit-ups with 10 pound ball, leg press. I will sleep good tonight

  3. RUN
    blah 800s blow and so does my running 3 mi 00:23 07:30 pace

    800s blow and so does my running

    I started my 18 week half marathon plan this week. The miles are pretty low to start but it gives me a frame work to start running with some structure so my goal t... read more

  4. RUN
    good The heat is on - embrace the ... 5 mi 00:39 07:51 pace

    The heat is on - embrace the suck

    I took a total rest day yesterday, took 3 naps and did nothing, it was a good day to just lay on the couch, watch golf and the Hallmark channel. So today I was r... read more

    • Pierre M.
      Pierre M.

      Well, don't go giving yourself heat stroke, I had a friend die of it, so be sensible. But otherwise it sounds good to toughen yourself up.

      3 days ago Like1 person

    • Show 2 more comments...
    • Mike K.
      Mike K.

      yeah I was aware how hot it was, for sure I ran smart enough to run where I didn't go overboard. I hit the shade and even as I was passing other runners we were telling each other to run safe. There is a line where you understand what running stupid is. I was sweating, when you stop sweating start to worry.

      3 days ago Like1 person

    • Jeff W.
      Jeff W.

      Good pace in that heat and humidity!

      3 days ago Like

  5. RUN
    great Oakmont 5K - Really happy wit... 3.1 mi 00:21 06:47 pace

    Oakmont 5K - Really happy with my time

    I was pretty nervous about this race for the last month, once my half was over in May I usually flip over to my speed races and I flipped my training this ... read more

    • Pierre M.
      Pierre M.

      Congratulations, you are working your way back, didn't hurt your knee it seems (sometimes you don't know til the next day), got your goal pace. A 21 min 5k is probably beyond me now personally. I agree with you, keep your goals small and attainable but keep them ahead of you. Good work!

      5 days ago Like1 person

    • Rob P.
      Rob P.

      Great race Mike!!! and congratulations on the hard work paying off. I agree on your philosophy, and it is the same thing I tell people - just got to be a little bit better this week than last. Small incremental improvements will build!

      5 days ago Like1 person

    • Jeff W.
      Jeff W.

      Congratulations Mike! Good time!

      4 days ago Like

  6. RUN
    good Easy Miles 3 mi 00:27 09:04 pace

    Easy Miles,

    I ran three easy miles with Megan from work at lunch. A good shakeout for tomorrow's 5K.

  7. RUN
    great Hard Neighborhood run 4 mi 00:30 07:30 pace

    Hard Neighborhood run

    I always wonder what face to put on my runs when I worked my ass off, it's really not a smiley face because there was nothing fun about it and it was hard as hell but th... read more

    • Pierre M.
      Pierre M.

      Sigh, the masochism. Still, though, if it takes you where you want to be, that's great. I miss the days of running that fast and hard. Take it easier tomorrow so you can blast that 5k Saturday!

      7 days ago Like

    • Show 2 more comments...
    • Cortni T.
      Cortni T.

      You smile when it's over and you did a great job!! Good luck at your 5k!! I like to think of it as just visiting the hurt locker for a little while hahaha. It might hurt but the second you stop you're going to feel great again!!

      6 days ago Like

    • Mike K.
      Mike K.

      thanks everyone

      6 days ago Like

  8. FIT
    Gym - bicep, tricep, core,glute 01:00

    I gave the running a rest today but got to the gym tonight and had a lot of energy, did my usual bicep tricep stuff - 4:30 min plank, 75 bar bell thrusts with 50 pounds, 6 min wall sit. Back to run... read more

  9. RUN
    good Tired but got it done 4 mi 00:32 07:58 pace

    I don’t think any of you know this but along with running in my spare time I am also a volunteer fireman, I’ve been for over 20 yrs. Usually my firefighting stuff doesn’t cross over into my running... read more

    • Brenda H.
      Brenda H.

      Sorry to hear about the fire...tough! Thank you and your son for being there for everyone...such respect for you two. Rest up

      9 days ago Like1 person

    • Show 2 more comments...
    • Cherish M.
      Cherish M.

      Oh wow that’s tough Mike! My husband has been a volunteer for most of his life. I see how hard these calls can be. Thank you for the service you and your son provide the community! Take care!

      9 days ago Like1 person

    • Cortni T.
      Cortni T.

      I'm sorry about the loss and the fire. You're amazing for your work and you did incredible on your run. I know how it feels to get out on no sleep. I hope everyone is well tonight and gets some good sleeps. And that the family of the lost one gets through ok. Such a hard time. :(

      9 days ago Like

  10. RUN
    good Mid pace run - 6 miles 6.15 mi 00:49 07:57 pace

    Mid pace run - 6 miles

    I ran with Mike J at lunch, we did a loop around the city. This was a good mid pace run for me, Nothing crazy but we pushed each other a bit. A good run to get in early week.

  11. FIT
    Gym chest, back, core, glute 01:00

    I slept in until 7:30 am today, felt good to get some rest, got up and made it to the gym, I felt kind of tired so I made it through the routine but I know i wasn’t at my best but still I got it do... read more

  12. RUN
    alright Winer - 10 miles 10.25 mi 01:23 08:06 pace

    Winer - 10 miles

    I ran with all the fast kids today, New Nate, Chris, Kelly, Don, not one of them runs.under a 3:19 marathon then there is me. Me, well I drank way too much wine last night with m... read more

    • Brenda H.
      Brenda H.

      Ouch!! Trying to have a decent run hung over...dehydrated, under fueled...just asking for punishment..lol Way to gut it out and finish. If any of those boys tried running in the same condition they would be laying on the side of the road waiting for you to come pick them up!

      12 days ago Like1 person

    • Pierre M.
      Pierre M.

      We used to do that at University... party Sat night, run brutal runs in the morning to punish the hangover. I don't know if it did me good or harm, but i'm still here so maybe it did no major harm anyway.

      12 days ago Like1 person

    • Rob P.
      Rob P.

      Great pace in spite of your condition! Regardless of your physical shape, you are showing some seriously strong mental strength!!!

      12 days ago Like

  13. RUN
    Easy does it 4.9 mi 00:43 08:41 pace

    This is a late post - been drinking wine all night and forgot to post at lunch. I ran with don and Megan today at lunch we went slow today, talked about different things and had a really stress fre... read more

  14. RUN
    great I crushed it today 4 mi 00:33 08:08 pace

    I crushed it today

    Today my goal was to run Mcardle roadway, it’s a 6% grade, 295 feet and .80 miles long. I finally got back on Strava and looked at my previous times and saw the last time I ra... read more

    • Jeff W.
      Jeff W.

      Good job!

      14 days ago Like1 person

    • Brenda H.
      Brenda H. Great Performance
      Great Performance:

      Great job! Congrats! Your are getting healthy and stronger...keep up the good work...don't slack on those gym workouts...they will keep you going strong

      14 days ago

    • Pierre M.
      Pierre M.

      Should be fun, looks like you should be able to do a 22 minute 5k.

      14 days ago Like

    • Rob P.
      Rob P.

      well done!

      14 days ago Like

  15. FIT
    Gym - bicep,tricep, quads, core 01:00

    No running on global running day but I went to the gym tonight- I did a 6 min wall sit, damn that was hard, it killed my quads, 4 minute plank and 2 1 minute with the ropes along with my typical bi... read more

    • Pierre M.
      Pierre M.

      Jeepers, you make me feel like a piker!

      15 days ago Like

    • Cherish M.
      Cherish M.

      Holy shit man! 6 minute wall sit and 4 minute plank! Now that is badass man!

      14 days ago Like1 person

    • Mike K.
      Mike K.

      I started out at 1;30 with the wall sit and I just keep working on going longer each time - no pain no gain same with the planks they all suck

      14 days ago Like1 person

  16. RUN
    good 4 easy 4.15 mi 00:33 08:01 pace

    4 easy

    I ran with Don and Tim at lunch today, we ran the West end loop, I got a 7:15 mile in there. All good today, I just keep grinding out the runs trying to get my fitness back.

  17. RUN
    good Brick by brick is slow 5.08 mi 00:38 07:25 pace

    Brick by brick is slow

    I ran with Don today at lunch, he is a faster runner than me so he was pushing the pace on me, we were running around a 7:45 pace when he suggested we run a 7 min mile, I wa... read more

    • Cortni T.
      Cortni T.

      It won’t seem so bad when you get to where you want to be!! I’m guessing maintaining that level of fitness will be trickier than getting there ! I feel the same way I just want to be comfortable running in the low 8s haha. It’s getting easier and easier ! Brick by brick, that’s a good way of looking at it!

      17 days ago Like1 person

    • Pierre M.
      Pierre M.

      The slow progress is probably because you might not be doing things right. I don't know what to suggest, but pushing too hard all the time is not the way. 80 percent of your running should be slow (slowish). 20 percent should be intervals. That's how you improve, according to just about everything I have read.

      17 days ago Like1 person

  18. RUN
    good Golf Course hill - Humid run 11 mi 01:29 08:03 pace

    I ran with Nate and Nate today, it was very humid out but the temps weren't too bad. Both Nate2 are fast as hell and they pushed me the entire run which is okay but it changes an easy long ru... read more

    • Pierre M.
      Pierre M.

      Better ease the knees a little. Whacking the heck out of them is not a good idea. Sounds like an impressive run today.

      19 days ago Like1 person

    • Brenda H.
      Brenda H. Nice Job
      Nice Job:

      Easy on those downhills for sure. Next run a super easy slow recover..you have earned it!! Nicely done

      19 days ago

    • Jeff W.
      Jeff W.

      Good job Mike!

      18 days ago Like

    • Ruth B.
      Ruth B.

      Awesome work today

      18 days ago Like

  19. FIT
    Gym - chest, back, core 01:00

    Friday night gym night - chest, back exercises, 75 sit-ups with 10 pound medicine ball. I stayed away from any leg stuff since I am running 12 miles this morning.

  20. FIT
    good Gym - Bicep, tricep, core,legs 01:00

    Gym - Bicep, tricep, core,legs

    After I got home from work I decided to hit the gym. I did my usual bicep, tricep routine with a 4 min plank, 75 situps and leg press to finish things up