5497 total / 102 in 2015

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

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  • 10 miles
  • 03:53 time
  • 1794 calories
  • 4 workouts
  • This Week time period


  1. RUN
    great Future's dream/eternity's terror 4 mi 00:39 09:38 pace

    Which do we choose? This imperfect moment, or the story of an unknowable future?

    1000M row
    2:00 front plank
    2x45-second side planks (oof and ouch)
    20 minutes of weights
    8 minute easy lipty
    4 mile ... read more

  2. FIT
    good Self care, lipty style 01:15

    Ok, so I get that 75 minutes on the elliptical may not look a whole lot like self care. ;-)

    But after pushing a little harder than normal yesterday, this was just what I needed. A nice easy build ... read more

  3. RUN
    great Let the sun shine in (Monday ... 6.13 mi 00:59 09:40 pace

    Holy smokes you guys!!!


    Here's the thing. I love my zero dark thirty runs. I won't be giving those up anytime soon. But forcing myself to run in the unfamiliar and unc... read more

  4. FIT
    great Monday Part I 01:00

    1000M row
    30 minutes ultra-easy lipty

    Consider this my warmup (featuring unplanned HR training; I made sure to keep it below 100 from start to finish) for a lunchtime run later. I did! :-)... read more

  5. RUN
    good Does anybody know what we are... 8 mi 01:20 09:57 pace

    The show must go on.

    Down by the river, 4 miles for the temporarily sidelined Ann H., and 4 to (slightly belatedly) celebrate and welcome my dear Jillloveshills into the 40s club.

    I wanted 8 ... read more

  6. FIT
    great You Make Me

    1100M row
    Arms & back weight circuit (plus calf raises)
    60 min elliptical

    Just a perfect close to the week, and mindful happy prep for tomorrow morning's 8 miles by the river. :-)

    Have a... read more

  7. FIT
    great On healing

    1200M row
    1:40 plank
    70 minute lipty

    Yesterday completely flattened me. In all the ways. It was a significant victory just to crawl into bed in one piece.

    And then this morning ... so many mental... read more

  8. RUN
    great Breathe me 5.73 mi 00:51 08:55 pace

    A blind man could have seen this coming.

    Upon awakening and finding myself already gasping for air as I struggled to swim through a deep sea of anxiety, I became immediately thankful that today... read more

  9. FIT
    great Buena Vista Social Club

    2200M on the rower
    2:00 plank
    Lower body weight circuit
    50 minute lipty

    Dear two anonymous women who sat on the hip abductor/adductor machines for ten minutes while gabbing non stop and pretending... read more

  10. RUN
    great Path, strewn with thorns 5.42 mi 00:56 10:21 pace

    "Would I recognise myself without my doubts and fears?"

    When I find myself at the start line in Newport in 131 days, mornings like these will be entirely emblematic of the strength and d... read more

    • Karen A.
      Karen A.

      Way to get out there and shake off the tough night, twinnie. I hope you can get some rest tonight!

      10 days ago Like1 person

    • Show 16 more comments...
    • Karyn

      Such a fabulous feeling...I miss that, and can't wait for that return with my next program (whenever that may be)
      The sleep running feel, the autopilot runs, but the endorphins of them all are unbeatable :-)

      10 days ago Like1 person

    • Isaac M.
      Isaac M.

      sounds like an awesome run... you are in a great place right now!

      9 days ago Like1 person

  11. RUN
    great Driven 10 mi 01:41 10:06 pace

    I'm starting to feel it again. That intense, overpowering, energizing sense of ruthless drive and determination. To achieve, to crush, to dominate.

    Holy crap does it feel incredible.

    5 meh m... read more

  12. FIT
    great Voice, like a Riot 01:23

    Get. It. On.

    No plan today, nothing fancy. Just a fiery, epic, glorious 80+ minutes on the lipty.

    Damn that felt good.

    Happy Friday! xo

  13. FIT
    great Century Power

    This has been a long time coming...


    It's just a number. But I think we all have a sense of its intrinsic significance. It can mean a lot of different things in the athletic arena, depen... read more

    • Ruth H.
      Ruth H.

      Great work. Love you final sentence!

      14 days ago Like1 person

    • Show 9 more comments...
    • Karyn

      I need to take this lesson on facing my fears and run with it! I LOVE your posts and your motivation and optimism! Thank YOU :-)

      14 days ago Like1 person

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

      Yes indeed, one has to keep relentlessly going! You never left your hammies the chance to boss you around, and that's exactly the way it should be, Rob! So happy for you, my friend.

      13 days ago

  14. RUN
    great Chasing your starlight (until... 4.84 mi 00:48 09:55 pace

    Stars, moonlight, the cold air, the brisk wind swirling all around me. I mean, come on. This was absolute perfection.

    It's been way too long since I ran this route - a simple out and back alo... read more

  15. VELO
    great Rise and Fire 9.7 mi 00:30 19.4mph pace

    Total domination!

    2100M row
    2:15 plank (oof, this was brutal)
    Weights (mostly legs, with chest press and lat pulldown thrown in at the end)
    30 minute spin
    35 minute lipty

    The less I say about my ... read more

  16. RUN
    great My route has scarred this cou... 6.13 mi 01:00 09:47 pace

    So my post-break recovery/rebuild, 7 or so weeks in, is already at the point where I can run an easy pre-dawn hour on the treaddie in my slightly-less-support shoes (Nike Lunarglide) with absolutel... read more

  17. RUN
    great Into the clouds (king of the ... 7.82 mi 01:17 09:53 pace

    Find your strength. Don't wait for it to find you.

    This route. My hill (from the Cedar Hills plateau up to the Zoo, and back down). Thanks to its notorious up-and-down elevation profile, it r... read more

    • Ann H.
      Ann H.

      ah yes, lovely run. but this is too funny. you go from floating over the ground to calling somebody an asshole to their face. rob! haha...

      19 days ago Like1 person

    • Show 9 more comments...
    • Ann M.
      Ann M.

      Fabulous run Rob! Another wonderful dog owner who truly does not feel that rules apply to him or his dog. Glad u confronted the dog owner and let him have it :) celebrate! Job well done :) :)

      18 days ago Like1 person

    • Lena C.
      Lena C.

      Great miles my friend!

      18 days ago Like1 person

  18. RUN
    great Nothing Else Compares 4.52 mi 00:45 09:57 pace

    On the heels of a well-earned self-care day yesterday (my deliberate and smart followup to Tuesday's tempo megaboom), a nice easygoing 45 maintenance minutes on the treaddie this morning. Ever... read more

  19. RUN
    great WTF Tempo!!! (I feel free) 5.03 mi 00:45 08:50 pace


    Oh yeah!!!!!!!!!! OUTRAGEOUS!!!!

    Um, you guys! This run ... today. Just wow and yeah and OMG. When I set out this morning into the dark, foggy Beaverton streets (following a ... read more

  20. FIT
    alright Start it up, shake it off

    Difficult day yesterday -> early to bed -> sound and longer sleep than usual -> wake up feeling refreshed -> have a solid workout

    1300M row
    1 hour lipty

    These are the sorts of... read more