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Paul logged 953 miles.

Last workout about 5 years ago. Help get them back on track!

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Entries

  1. RUN
    Leita 4 mi

    first run in a while that I enjoyed and felt good. Small steps in building back up!

  2. RUN
    Intervals 5 mi

    Row 1000m warmup, then 400m run while partner rows 500m, repeated for 10 rounds with a 2 mile run to finish.

  3. RUN
    Row Intervals 2 mi

    Did (8)400m intervals with 2 minutes rest between. Don't know how someone can row 21k!

  4. RUN
    Intervals 3 mi

    ran 6:400m with 2 minute rest and 6:200m with 1 minute rest. Hadn't done this in awhile so I was sucking wind!

  5. RUN
    Starbucks/Columns 6 mi

    had a nice, easy pace 6 to test hammy out. Not too bad until heading back up the hill to Starbucks. Perhaps I'll run flat until hamstring gets better.

    • Tricky T.
      Tricky T.

      I ran to Dunkin Donuts, you ran to Starbucks. We both got in 6 miles & we are both having hamstring issues. My brother from another mother!!

      about 5 years ago Like

    • Arleen C.
      Arleen C.

      Nice 6 today!

      about 5 years ago Like

  6. Has anyone dealt with hamstring strain/pull before? I strained/pulled (?) it about a month ago and it wont go away. I'm still doing CF during the week but it flares up during run. Ice? Heat? S... read more

    • Tad S.
      Tad S.

      Yes. I did that at Rope Mill trail race in April. It took about a month to go away. Rolled it a lot and limited my pace/mileage. I used a small rubber ball and sat on it while driving and working - trigger point.

      about 5 years ago Like

    • Paul P.
      Paul P.

      Thanks Tad, I took all last week off with running and plan on keeping bare minimum the next few weeks. Dang thing is painful to even touch.

      about 5 years ago Like

  7. RUN
    Trail w/20# vest 4 mi

    Took a workout from CFE and ran 4 miles with 20lb vest. Had to eventually start walking hills.

    • Georgette R.
      Georgette R.

      Are you doing CF endurance WODs out of your box? I would like to do some CFE WODS for IM training, but don't know where to begin. No one is CFE certified at our box. Suggestions??

      about 5 years ago Like

    • Paul P.
      Paul P.

      We don't either but I've been following a blog (liftheavyrunlong I think) and stealing stuff from the main CFE site. I think I may go to the CFE cert class in September.
      Also google Brian MacKenzie and it should take you to some of his CFE workouts for half and full marathons.

      about 5 years ago Like

    • Laura A.
      Laura A.

      That's a tough workout! Great job Paul!

      about 5 years ago Like

  8. RUN
    Leita 3 mi

    first run in a week (non-cf run) so took only iPod today. Trying to get back in the swing of things.

  9. RUN
    Sandy plains/ Shallowford 8 mi 01:19 09:50 pace

    Nice morning run with friends. Hip flexors and hammy tight/sore.

  10. RUN
    Merrill's mile 24 mi

    EPIC fail of a day but enjoyed it. Goal was to run 40 and quit but dealt with stomach and knee issues all morning. Ran 12, rested for a bit, and ran the last 12 with my buddy mark, while he ran his... read more

    • Tricky T.
      Tricky T.

      40 miles turned into 40K-- still ultra cool in my book.

      about 5 years ago Like2 people

    • Show 2 more comments...
    • Gail N.
      Gail N.

      I'm with the others. You need to give yourself proper credit for what you did do! It takes and incredible amount of guts to go as far as you did, especially through terrible weather. I'm proud of you, and I hope you will be proud too. Also, you've got to come back and keep me company at this thing in January. I'm counting on it!! :-)

      about 5 years ago Like

    • Arleen C.
      Arleen C. Nice Job
      Nice Job:

      24 miles is a fine distance! You'll get the 40 next time!

      about 5 years ago

  11. RUN
    Kennesaw mountain 6 mi

    nice easy morning run with friends. Trying to conserve energy for Merrels mile next Saturday.

    • Gail N.
      Gail N.

      So, are you running the night leg? I would definitely recommend it! I don't quite have a good enough base (or tolerance for the heat) to run it this summer, but I'm definitely considering running the January one. Hope to meet you then. Good luck! I can't wait to hear how it goes!!

      about 5 years ago Like

    • Paul P.
      Paul P.

      Gail, I changed it to the day leg so it's a complete wildcard! I bet we could get Tad to run Jan run again!

      about 5 years ago Like

    • Gail N.
      Gail N.

      Yes, he'll have trained for Savannah, so I know his base should be good. As for you, Mr., I'm already worried about that heat for ya! Please, please listen to your body. Drink everything in sight. Stash cold/frozen ones (and I don't mean beer!). Best of luck. I'll certainly will be thinking of you. :-)

      about 5 years ago Like

  12. RUN
    Leita with vest 4 mi 00:42 10:29 pace

    stole this from a CF buddy...4 mile run with 20lb vest. First 2 miles weren't bad but hills got slow!

  13. RUN
    400 repeats 3.5 mi

    this was 400m repeats (8) with 2 minutes of rest/walking in between. Included short warm up and cool down.

  14. RUN
    Mabry/shallowford/sandy plains 8 mi 01:18 09:43 pace

    Nice,cooler morning to run with friends.

    • Tim L.
      Tim L.

      Way to get in a group run. I know all those roads from my childhood.

      about 5 years ago Like

    • Arleen C.
      Arleen C.

      Nice run! Great outside this morning!!

      about 5 years ago Like

    • Paul P.
      Paul P.

      Tim, did u grow up in the area? I lived of Wesley chapel and mabry road as a kid.

      about 5 years ago Like

  15. RUN
    Another CF Run interval 2.5 mi 00:31 12:31 pace

    This one was (5) 800m runs with 15 70#KB swings and 15 pull-ups after each run.

    Gonna try to get a true run in tomorrow.

  16. RUN
    Crossfit Baseline 1.25 mi 00:13:45 11:00 pace

    I don't normally log cf workouts here but this was (4) 400m runs with 25 squats, 20 sit-ups, and 15 push-ups after each round. 400m warmup lap as well.

    • Tim L.
      Tim L.

      Go Paul go! I need to give Crossfit a try.

      about 5 years ago Like

  17. RUN
    Neighborhood 3.5 mi

    1.5 mile warmup, 8-20:10 sprints, then 1.5 mile cool down. Something this simple sucked.

  18. RUN
    Early Fathers Day Run 4 mi 00:33 08:18 pace

    Couldn't sleep in so got a quick run in before our filled day. Hamstring felt better but still sore.

  19. RUN
    Red top 14 mi 02:27 10:31 pace

    Hamstring tight this morning so didn't push it, power walked a good number of hills. Enjoyed running with my buddy Mark M.

  20. RUN
    Leita 4 mi

    no GPS heat hammy pull = me cutting run short.

    • Tim L.
      Tim L.

      Careful with that hamstring. I turned what should have been a regular issue into a nearly 2 year deal!

      about 5 years ago Like