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 4 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!

      5 months ago Like

    • Mr Ralph
      Mr Ralph

      Millions of butts. Sounds awful haha.

      5 months ago Like1 person

    • Tigra 2.
      Tigra 2.

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

      5 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!!!!

      5 months ago Like1 person

    • Shannon J.
      Shannon J.

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

      5 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!

      5 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!

      6 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!

      7 months ago Like

    • Mr Ralph
      Mr Ralph

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

      7 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