Miles:
2584 total / 133 in 2014
Goal:

Same as any other runner.....Boston! Sub 19 5k Sub 40 10k 1:30 Half 3:10 Marathon

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Mr Ralph logged 2584 miles.

Last workout 8 months ago. Help get them back on track!

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Entries

  1. RUN
    good Peaks View Park 4.15 mi

    I ran with the running group that my employer has put together. It was fun! We hit the trail for some of it and I'll admit that I was just about getting smoked by a girl. I got lucky that w... read more

  2. RUN
    good The Y. 5 mi 00:39 07:46 pace

    My legs were sore from soccer (I rarely play) but after the first mile, they warmed up just fine.

  3. RUN
    great Percival's Island 5 mi 00:39 07:48 pace

    Felt so good! The weather was just right and the miles were effortless.

  4. RUN
    great Early AM TM 5 mi 00:37 07:24 pace

    1/2 mile intervals! One mile warmup, one mile cooldown. Intervals at sub 20min 5k pace.

  5. RUN
    good Rivermont Ave and Blackwater ... 9.22 mi 01:08 07:19 pace

    A long run on a Monday? Weird.

  6. RUN
    great Treadmill. Nuff said. 5 mi 00:35 06:57 pace

    Ready for a 5k at Lynchburg College on Saturday :)

    • Tigra 2.
      Tigra 2.

      U're so gonna kick million of butts Mr Ralph!!!!
      Breathtaking run. Magical pace!!!!
      Rest up, enjoy ur Friday & good luck on ur race!

      9 months ago Like

    • Mr Ralph
      Mr Ralph

      Millions of butts. Sounds awful haha.

      9 months ago Like1 person

    • Tigra 2.
      Tigra 2.

      Realy depends on the sort of butts I think!!!! :)

      9 months ago Like

  7. RUN
    great 10 miler course but starting ... 10 mi 01:16 07:34 pace

    Spring is here and it feels great. I really enjoyed this run. It was fast enough but I felt strong throughout.

    • Tigra 2.
      Tigra 2.

      Sunshine & big smiles all around & of course the length of clothes shrinking.
      U're right: Spring RULES!!!!!
      :) Excellent 10'er Mr Ralph!!!!

      9 months ago Like1 person

    • Shannon J.
      Shannon J.

      You should really try to pick that pace up... :-)

      9 months ago Like1 person

  8. RUN
    good The TM (stupid weather) 5.45 mi 00:40 07:23 pace

    I made a TM stop working after 1 mile and some change (I had to guess), so I jumped onto a different one. The 2nd one felt WAY tougher than the first. Those things cannot be trusted.

    • Tigra 2.
      Tigra 2.

      LOL!!!!! As long as they don't eat you while running, all is good I think.
      Excellent TM k's Mr Ralph! Rock on!

      9 months ago Like1 person

  9. RUN
    good Still Millin' it up 5.05 mi 00:40 07:58 pace

    It's funny how my 7:58 pace today felt harder than my 6:49 pace on Monday. Treadmills lie.

  10. RUN
    great Percival's Island 5 mi 00:34 06:49 pace

    Outside! It was beautiful! It wasn't dark!

  11. RUN
    good Blackwater Creek 10.05 mi 01:13 07:15 pace

    Wanted 13 but only ran 10. I should have brought water.

  12. RUN
    good The TM 4 mi 00:32 08:03 pace

    Not much to say about this one. BORING.

  13. RUN
    good The Treadmill.....hopefully f... 5 mi 00:37 07:28 pace

    First 2 miles at 7:53, next 2 miles at 7:30. 0.5 miles at 6:53 and the last half mile at 6:15ish. I'm just happy I remembered to log my miles in.

  14. RUN
    good 5:30 AM on the TM 4 mi 00:31 07:45 pace

    I wanted to run 6 but I chatted it up with my work predecessor (nicest old gentleman I know) so I had to cut it short.

  15. RUN
    great The big neighborhood loop. 10.01 mi 01:13 07:19 pace

    I was amazed that I could run 10 at that pace. I don't feel in shape enough for it and I haven't been putting in the miles. I think the treadmill is making me run faster than it says. ... read more

  16. RUN
    good Jamerson Y TM 5 mi 00:37 07:23 pace

    I held it steady at 7:30 for the first 4 and finished it with a 6:57. It's about time I start getting serious again.

    • Tigra 2.
      Tigra 2.

      Oooooh this isn't serious???? LOL.
      You crack me up Mr Ralph!!!!
      Freaking awesome run!

      10 months ago Like1 person

  17. RUN
    great Spring weather! 12.15 mi 01:34 07:43 pace

    Longest run since Richmond. So excited!

  18. RUN
    good The TM.....again 5 mi 00:39 07:50 pace

    I was a little sluggish this morning so the run didn't feel as effortless as I'd like. I need Spring to come so I'll want to hit the track for some speedwork!

    • Tigra 2.
      Tigra 2.

      But you did get the miles in anyway!!!!
      Awesome! Longing SOOOOOOOOO hard 4 Spring as well!!! :)
      Excellent run Mr Ralph!

      11 months ago Like

    • Mr Ralph
      Mr Ralph

      Spring will come...and we'll be ready for it!

      11 months ago Like

  19. RUN
    good 4 on the TM and 2 in the COLD 6 mi 00:46 07:34 pace

    In January, the YMCA is PACKED. I used my 30 minutes on the TM but had to quit. I was pretty warmed up at that point so I thought it would be fun to run a couple more outside. I was wrong. I ha... read more