8009 total / 751 in 2017

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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  • 3 miles
  • 02:43 time
  • 1039 calories
  • 3 workouts
  • This Week time period


  1. RUN
    good Walked - 2.5 miles 2.5 mi 00:43 17:23 pace

    I walked today instead of running, I want to keep active while I rest my knee

  2. FIT
    No running so gym 01:00

    My knee hurts so I am taking some time off from running so I am going to the gym instead and I see results from going more often and I love seeing the weights go up

  3. FIT
    Gym 01:00

    Gym - core, chest, shoulder

    Another good night at the gym

  4. RUN
    Oakmont 5k - 1st age group 3.1 mi 00:21 06:37 pace

    I ran the oakmont 5k yesterday my first 5k of the season and I was happy with the run but I was slower than last year by 12 seconds. My knee is still weird, it doesn't hurt really bad but ther... read more

  5. FIT
    Gym 01:00

    Gym - core, bicep, shoulders

    I am in the grove with getting to the gym, feels good to see some improvement with the weights now that I am going 2/3 times a week

  6. RUN
    good 5K simulation - TM 3.1 mi 00:20 06:27 pace

    5K simulation - TM

    I have a 5K race this Saturday in Oakmont, my goal is a 6:30 pace so today I went on the TM to simulate going that fast for that long. I actually set the Tm for 6:22 pace and no... read more

  7. RUN
    good HOT summer run - 85 degrees 5 mi 00:39 07:42 pace

    HOT summer run - 85 degrees

    Right after my 10 mile run on Sunday I had a really weird tightness in my knee, something different then ever before, I walked around and got to the car then I started ... read more

  8. FIT

    Gym - core, chest, triceps

    Good night at the gym -

  9. RUN
    good Long run - hot 10 miles 10 mi 01:18 07:49 pace

    Long Run - Hot 10 miles

    Ran North park today, the first 5 miles were okay but the second 5 started to get hot. Something is wrong with my knee, not sure what but a muscle or something. It wasn... read more

    • Jeff W.
      Jeff W.

      Be careful Mike.....old shoes causing knee probs???

      11 days ago Like

    • Mike K.
      Mike K.

      yeah i ran in older shoes, some tendon in my knee has flared up - i guess I need to baby it

      11 days ago Like

  10. FIT

    Gym core, chest,shoulders

  11. Shared Photo

    So true

  12. RUN
    good Easy 4 TM miles 4 mi 00:32 07:54 pace

    Easy 4 TM miles

    4 Guilt free easy miles today. You have to run easy some days, every day can't be hard and Thursdays are my easy day.

  13. RUN
    good UGH - it is what it is- speed... 4 mi 00:28 07:03 pace

    UGH - it is what it is - speed work

    The goal today was to run three miles as hard as I could with no breaks in between, 1/2 mile warm up then I started, first mile was 6:41, not too bad, 6:30 is t... read more

  14. FIT
    great Gym - core, bicep,back 01:00

    Good gym day,

    Bicep - bicurl, hammer curl, arm curl
    Back - up right row, low row, wide grip pull down
    Core - 4 minute plank, 90 sit-ups, 75 sit-ups on the exercise ball

  15. RUN
    good Uncomfortable zone - 6 miles 6 mi 00:46 07:39 pace

    Uncomfortable zone - 6 miles

    Well here we are another Monday, my typical thought process goes like this, it's Monday and things are usually sucky anyway so just go get your long run for the ... read more

  16. FIT

    Core, chest, tricep

  17. RUN
    good Long run with friends 10 mi 01:19 07:54 pace

    Long run with friends today around north park, it was such a beautiful day and we had Andy, Kelly, Nate and joe and it was a good time chatting things up and getting the miles in. Kelly and Nate pu... read more

  18. RUN
    good Neighborhood run 4 miles 4 mi 00:30 07:28 pace

    Neighborhood run 4 miles

    I had a really strong run today around the neighborhood with hills, a 7:28 is two seconds off of my best pace ever on this route. Today I just felt strong and although I w... read more

  19. RUN
    good 3.1 miles @ 6:30 pace TM 4 mi 00:27 06:45 pace

    3.1 miles @ 6:30 pace TM

    Speed work today, I need to get my leg turn over going, I need to get my cardio going and I need to get my head into running a pace that I don't want to run so the on... read more

  20. FIT
    good Gym - Core, chest, shoulders 01:00

    Good workout last night, I upped the weights for the first time in months. The gym was closed for two days so the place was packed. A bit annoying when people leave the bench or machine open then y... read more