5074 total / 1494 in 2014

25 minute 5K: BOOM!!! Up next ... 1:55 Half!

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  • 3 miles
  • 00:34 time
  • 762 calories
  • 1 workouts
  • This Week time period


  1. RUN
    alright The flame within 3.45 mi 00:34 09:51 pace

    It turns out spite is not a viable long term strategy for sustaining one's mental health.

    I'm not going to dwell on Saturday for more than the briefest of moments in this space (I'm... read more

    • Michelle H.
      Michelle H.

      Sorry to hear that Rob. I know you'll be back stronger than ever x

      about 11 hours ago Like1 person

    • Show 10 more comments...
    • Lisa K.
      Lisa K.

      Everybody is entitled to one bad morning - heck a handful of bad mornings. This is just one blip. Inconsequential to your awesomeness.

      about 2 hours ago Like

    • Tea

      I hate to read these kind of delays that life throw our way.
      Get up, dust off and try again, because you can!!

      19 minutes ago Like

  2. RUN
    tired Columbia River Power Half 13.1 mi 02:29 11:21 pace

    Well bleep that.

    • Harry L K.
      Harry L K.

      Sorry that made me chuckle!

      3 days ago Like

    • Show 13 more comments...
    • Danielle F.
      Danielle F.

      I know you don't want to hear this but every completed race is a victory. I am sorry you didn't hit your goals, it sucks, but there are more coming up that you can do. You're in great shape, it just wasn't your day. Hugs!

      1 day ago Like

    • Carol H.
      Carol H.

      When a bad run is your big concern, your life is great! You know it, you'll be back on top

      about 3 hours ago Like

  3. FIT
    great Preparation for detonation 01:00

    "The day is short, the task is great, and I am idle."

    One final easy hour on the lipty, before I venture out to the scrubby beauty of Eastern Oregon to spew fire all over the race course... read more

  4. RUN
    good This is the end 3 mi 00:31 10:22 pace

    Hold your breath and count to ten.

    1 mile warmup
    4x200 (w/200M recoveries)
    1 mile cooldown

    Keeping the legs loose and happy!

    3 days!!!!!!!

  5. VELO
    great All of this will make sense (... 9.25 mi 00:30 18.5mph pace

    The last three days have, amongst other things (ahem), featured two full rest days and one easy 6 mile run. That adds up to a situation. It also adds up to SUPER HAPPY RESTED LEGS WHEEEEEEOMG this ... read more

    • Karen A.

      Can I just say I love this? "SUPER HAPPY RESTED LEGS WHEEEEEEOMG!" Awesome. (Thanks for the call out... but I wouldn't say that this weekend's race was easy, not by a longshot!) FOUR DAYS. FOUR DAYS!!!

      7 days ago Like1 person

    • Show 10 more comments...
    • Helene W.
      Helene W. You're an Inspiration
      You're an Inspiration:

      Luv my DM buds too, Rob, especially you, my friend!

      7 days ago

    • Rose

      Great ride, Rob. Have a terrific week!

      7 days ago Like1 person

  6. RUN
    great For the sake of Momentum 6 mi 00:56 09:21 pace

    Party down!

    6 nice easy relaxed miles on the treaddie, in celebration, reflection and excited anticipation.

    A celebration of the end of what has ultimately been, for all its troubles, a strong an... read more

  7. RUN
    great Honey, honey, come and dance ... 4 mi 00:38 09:23 pace

    Easily, EASILY, my best "garbage miles" (i.e. not speedwork or long run) since June. Started at a 10:00 pace, ended in the low 8:00s. I'm sitting comfortably atop the crest of a huge... read more

  8. VELO
    great No mistakes in the final view 20.25 mi 01:00 20.2mph pace

    This is what taking it easy the day after crushing 800s looks like on my planet:

    1500M row
    Full lower and upper body weight circuit
    1 hour spin

    My left quad and right hip were both the tiniest bi... read more

  9. RUN
    great DOMINATE!!!!!! 5 mi 00:47 09:23 pace

    GET IT ON!!!!!!!!

    7x800 with 400M recoveries:

    2 @ 7:47 pace
    2 @ 7:41
    2 @ 7:35
    1 @ 7:30

    Oh yeah!!!!!!!! BOOOOOOOOOOOM!

    Channeling my inner Barb G. today: I love speedwork :-) I ROCKED this worko... read more

    • Ann H.
      Ann H.

      there was apparently a horizon out there, just hiding behind some fog. so glad you're feeling lighter and lifted. you definitely needed that. who know a six mile run could be just the ticket? actually, wait, this stuff works...

      13 days ago Like1 person

    • Show 21 more comments...
    • Carol H.
      Carol H.

      Super job! Love the power in the boom!

      13 days ago Like

    • Harry L K.
      Harry L K.

      Great miles! Good to see your coming back strong!

      13 days ago Like

  10. VELO
    good Silver like mercury, nothing ... 12.82 mi 01:06 11.7mph pace

    A beautiful ride under the full moon, as she danced in and out of the clouds. So ethereal that it felt almost like a dream.

    Sometimes I just have to step back and admire my own work: if I ever nee... read more

  11. RUN
    alright Nothing but The Moment 2 mi 00:20 10:05 pace

    Putting the "over" in Recovery Monday since 2011.

    1000M row
    Weight circuit
    1:45 plank
    30 minute spin (10.3 miles)
    2 mile run
    15 minute lipty

    I would like to say I'm still basking i... read more

  12. RUN
    great PINTS TO PASTA 10K 6.2 mi 00:55 08:55 pace

    Dear unhealing mental trauma,

    HOW THE BLEEP YOU LIKE ME NOW, HUH??????!!!!!!!!!

    *drops the microphone*

    A 2:15 course PR, and only 80 seconds behind my overall 10K PR despite no slowdown this wee... read more

  13. RUN
    alright Brick Part II 3.11 mi 00:30 09:38 pace

    On the healing of wounds...

    So there's this local 10K (Pints to Pasta) that I'm running on Sunday morning. It's an enticing course for a fast road race: 1 mile straight downhill, th... read more

  14. VELO
    great Brick Part I 10.5 mi 00:31 20.5mph pace

    Zoom!!! This followed 1000M of rowing and some weights. My legs were flying! Er, spinning? :-)

  15. RUN
    blah You are my waking dream 3.75 mi


    10x400 (with 200M recoveries)

    2 @ 7:53 pace
    2 @ 7:47
    2 @ 7:42
    2 @ 7:35
    2 @ 7:53 (nothing left to give)

    This was in all ways a hot mess. 1% exertion, 99% willpower. I was barely even there... read more

  16. VELO
    blah We are all made of stars 11.22 mi 01:00 11.2mph pace

    A warm ride under the stars, followed by a 900 yard swim. Booyeah.

  17. RUN
    blah When you've no idea what you'... 3.63 mi 00:35 09:38 pace

    Because there's beauty in the breakdown.

    1000M row
    Lower body weight circuit
    25 minute lipty
    35 minute run

  18. RUN
    alright Seven Little Stones 8.32 mi 01:21 09:41 pace

    "The girl, having fallen on hard times, came back to see the oceanside. Life had worn away her smile."
    - Lindsay Mac, '7 Stones'

    This run = rolling waves of awesome and su... read more

  19. RUN
    great RISE AND FIRE 3 mi 00:23 07:42 pace

    Do what you think you cannot do.

    Be tough. Stay STRONG.

    Planned: 3x1mile repeats @ 7:45

    Actual: 7:47/7:40/7:40


    This is probably the first time I've ever opted to... read more

  20. VELO
    alright Away from the World 25.6 mi 02:12 11.6mph pace

    There's this intersection. Where, if you time it just right (as I unwittingly did this morning), you are gifted with a singularly perfect view. That of the peak of Mt. Hood holding a delicate ... read more