5851 total / 456 in 2015

I'm finally running happy again! And marathon #2 is up in May...

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  • 32 miles
  • 05:14 time
  • 5478 calories
  • 4 workouts
  • This Week time period


  1. RUN
    great With fists flying up in the air 20.04 mi 03:21 10:02 pace

    Hell yeah!!!!!!!!!!!!! My first 20 mile day in almost three years!

    First: 5.7 solo miles at a 9:35 pace

    All that needs be said about this incredibly perfect start to my morning is that at my turn... read more

  2. RUN
    UNLEASH & UNLOAD 2 mi 00:18 09:06 pace

    EXTREME runner's high alert!!!

    1000M row
    1:40 front plank
    Legs weight circuit
    Arms weight circuit
    10 minute lipty
    2 mile run
    20 minute lipty cooldown

    Get your endorphin megablast here!!!

    S... read more

  3. RUN
    great Foundations of Stone 3.1 mi 00:23 07:34 pace

    Coach had us run a 5K time trial (i.e. push as hard as you can without barfing or injuring yourself) last night. And I ran fast.


    Almost 90 seconds faster than my 14-month-old ... read more

  4. RUN
    good See the Sun again 6.61 mi 01:11 10:43 pace

    I need to stop for a few minutes and put my arms completely around this run. Because today I made peace with another bad chapter in my life.


    The Tualatin Hills Nature Park is a delight... read more

    • Frederick Cheers

      Great run, great post, great music, Rob! 2012 was a very bad year for me, too, and I am trying to let some things go as well.
      "Dance with your feet -- your heart will follow!"

      5 days ago

    • Show 9 more comments...
    • Diane V.
      Diane V.

      Great job turning it around!

      4 days ago Like2 people

    • Helene W.
      Helene W. You're an Inspiration
      You're an Inspiration:

      Well, great job on this run-niversary kinda, Rob! Also, haven't you noticed how the best runs are usually the ones done after a poor, short night of sleep? It always amazes me.

      1 day ago

  5. RUN
    great Rob paces the Race for the Ro... 13.1 mi 02:30 11:26 pace

    Omg! You guys!!!


    My first ever race as a pacer. I loved it! I loved it so much I want to A) go back and do it again tomorrow and B) hug it! And this after running 10 yesterd... read more

  6. RUN
    great Feel Good Ghosts 10.2 mi 01:39 09:43 pace



    So, the tale of two runs with my Saturday run group. The first: five (outbound) miles that started out feeling a little crappy, so I let myself be towed by a couple of my 10:00ish run... read more

  7. FIT
    good Shake it out 4.79 mi 01:06 13:48 pace

    Elliptical miles!

    My traditional Thursday-morning-after-speedwork shakeout. All systems go!

    I'm forcing myself to stop and take a mental note of how picture-perfectly awesome that workout w... read more

  8. RUN
    great Wednesday night track dominat... 6.34 mi 00:55 08:35 pace

    Tonight I invited in the happy. And it flowed through and around me, and I ran like a freaking rock star!

    6x1200M repeats (with 400M slow recoveries) at Half Marathon Pace. Which meant I was shoot... read more

  9. FIT
    alright Denmark 4.88 mi 00:59 12:03 pace

    These are elliptical miles!

    (It's been a LONG time since I last wrote that particular sentence)

    Two things became suddenly and blindingly clear while shaking out my legs on the lipty this mo... read more

    • Edwin K.
      Edwin K.

      Great job Rob!

      11 days ago Like1 person

    • Karyn

      so good to reunite with the lipty! I will be the first in line to hold your hand and pull you out of that hole. You don't belong there. So take my hand and up and out you go! Chin up, Rob :-) xoxo

      11 days ago Like1 person

    • S Elizabeth Z.
      S Elizabeth Z.

      A journey of a thousand miles begins with a single step.

      Good job taking that step!

      11 days ago Like1 person

    • Lisa K.
      Lisa K.

      The lipty has done you well. Glad you are making friends again. You'll be back on track soon.

      11 days ago Like1 person

  10. RUN
    great All that I have to give 10.2 mi 01:45 10:20 pace

    (Out and back miles on the "good end" of Leif Erickson trail - from mile markers 11 to 6 - to break in my new Hokas. Holy mother of omg, they are soooooo good. I'm in runnerlove.)

    L... read more

  11. RUN
    good Sounds of Thousands of Angels 12.56 mi 02:05 09:58 pace

    I REALLY needed that.

    The last few weeks have sucked. This run, leading my whole run group (the other two coaches were out), was the closest I've come to feeling like myself in some time.

    M... read more

  12. RUN
    blah 1461 days later 6 mi 01:00 09:57 pace

    Happy 4th Runiversary to me

  13. RUN
    blah Wednesday night track 6.17 mi 00:55 08:59 pace

    4x1-mile repeats (plus warmup/cooldown and recoveries)

  14. RUN
    blah Do you wanna go back home? 5.89 mi 00:57 09:44 pace

    Wait, wait, wait.
    I'll be fine in a minute.

  15. RUN
    great Drop. The. Hammer. 9.05 mi 01:21 08:58 pace


    This. Is. Crazy.

    I've run this route (for the local folks: Cedar Hills -> Park Way -> alongside Rt. 26 -> cross over at the cemetery -> up to the zoo -> turn aroun... read more

  16. RUN
    alright The bottom of the lake 13.23 mi 02:10 09:48 pace

    Three things for which I am thankful:

    1. I started strong
    2. I finished stronger
    3. I absolutely bombed out two 10-minute HMP segments deep in the back-end miles of this run (at coach Susan's... read more

  17. RUN
    great BLOW IT UP! 3 mi 00:23 07:37 pace

    Oh yeahhhhhh. This is what I'm TALKING ABOUT!

    6x800 at Duniway track last night with my running group. My repeat times were all over the place, but the last one was the fastest, so it's ... read more