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  • 20 miles
  • 02:48 time
  • 2472 calories
  • 4 workouts
  • This Week time period


  1. RUN
    tired Powerline/Elephant/Boom 6.45 mi 01:00 09:18 pace

    OK, it was HOT out there today. This run was like some kind of death march. The best part was once I got to the top of the powerline hill and ran along the top of the ridge. It's really pretty... read more

  2. Chose to nap instead of run today. Don't judge.

  3. RUN
    Japan Road 10K 7.16 mi 01:02 08:41 pace

    Warm up 2.15 miles. 10x400m with 1 minute recovery, then 1.5 miles cool down.

    I wanted to run on the track, but the campus is closed until school starts again. So I was left running on Japan Road.... read more

    • Matt

      Tough work, especially with the weather. I think I managed over 500 on a pair of GoRuns. I loved those shoes, the first version, they fit like a glove.

      2 days ago Like1 person

    • Reverend Run V.
      Reverend Run V.

      I went over 550 in my GoRun2s. They were so comfortable. but after a half marathon they completely blew out. These original GoRuns have a little too much of a rounded sole for me, but I like them for speed work. They used to be my treadmill-only shoes.

      2 days ago Like

    • Mike D.
      Mike D.

      Yikes, Jello and lead! sounds toxic . . .

      1 day ago Like

  4. RUN
    good Easy Cool Down 1 mi 00:09:16 09:16 pace

    I figured a hard 5 miler should be followed by a cool-down, so I just ran along the road for a 1/2 mile, then turned back and came home. Nice and easy.

  5. RUN
    good Boom 5 mi 00:37 07:24 pace

    Lunch run in the sun. There was a strong, cool wind to counter the heat. The interesting things on the run: two trucks, broken down, just pulled to the side of the road so everyone has to go around... read more

  6. RUN
    blah Container Route 7.3 mi 01:10 09:35 pace

    This was an awful run, from the word Go. You know that old adage, "Never trust a fart" ... well, that was the way the run started. Then continued later (luckily it was near an outhouse. W... read more

  7. walk
    good Munda Wanga 4.5 mi

    Walking with the kids through the environmental park.

  8. RUN
    good Bauleni 5.3 mi 00:47 08:47 pace

    Great weather for a run. Breezy and overcast meant the temps were fantastic. I went the back way into Bauleni and explored some newly tarred streets through the compound. Lots of people were out. T... read more

  9. Shared Photo

    This is how they keep the grass trimmed here.

  10. Shared Photo

    Singletrack up the Big Bear.

  11. Shared Photo

    Racing a truck. And winning.

  12. RUN
    great Container Route 8.35 mi 01:16 09:06 pace

    What started out as a recovery run turned into a progressive. My legs were tired after yesterday's effort on the mile, but not super tired. So I just ran along. And got a little faster by the ... read more

  13. RUN
    alright Japan Road 1 mi 00:06:14 06:14 pace

    I decided I would run a hard mile. My goal was to be under 6 minutes. I am out.of.shape. I guess I'll need to do some faster short speed work sessions.

  14. RUN
    alright 4.2 mi 00:36 08:39 pace

    Warm up/cool down - trails mostly, through the bush to Japan Our neighbors were burning the huge vacant lot next to us, so the run started out with lots of smoke. I was glad it cleared in 1/2 km. O... read more

  15. RUN
    blah Boom 4.92 mi 00:42 08:32 pace

    Making time to run when I get it meant late at night on Sunday night, after the kids were in bed, asleep, and well after dark. When I got to the road there was a young man named Webby running home ... read more

  16. RUN
    good Around the Block + 5 mi 00:42 08:27 pace

    After lunch I tucked the little ones in for a nap, gave the 9 year old some chores to do, and set out for a quickie before the little ones woke up. I got 5 miles in, progressive. It was warm out. Q... read more

  17. RUN
    alright Complex Treadmill 1.75 mi 00:15:00 08:34 pace

    My wife has left for USA with #1 son, so I have to make due with what I have. So after the kids finally fell asleep, I hit the complex gym treadmill. Something was wrong with the lights in the gym,... read more

  18. RUN
    good Elephant Route 5.56 mi 00:52 09:21 pace

    Out Leopards Hill Road to the Boom, on to State Lodge Road for a little bit, then into the forest. There's a house there with an elephant statue in the back yard near the trail, hence the rout... read more

  19. RUN
    alright Container Route 6.9 mi 01:08 09:51 pace

    On Sunday we ran the Container Route and the group kept asking me how I didn't get lost out there. It's simply because I've run it so many times. But almost every time I try to run i... read more

  20. RUN
    good Container Route 8.9 mi 01:25 09:33 pace

    Sunday Runners out for a nice hilly forest run. Some of the group started out nice and fast, and I was tempted to just go with them, but I went back and picked up the slower runners instead. It was... read more