5360 total / 1780 in 2014

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

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  1. FIT
    great Blow it up!!! 01:30

    Find your strong.

    2000M on the rower
    80 minutes on the elliptical

    Beast mode!!!! This was sweaty and encouraging and crazy awesome.

  2. RUN
    alright Hold my hand through the flames 5.27 mi 00:59 11:11 pace

    The kind of impossibly beautiful morning that gently drags me back towards wholeness after a string of difficult days. Starting in the just-before-dawn darkness, blooming into a gray dawn, and endi... read more

  3. RUN
    blah Until that season comes 3.22 mi 00:35 10:52 pace

    "We are one. One for sure."

    At the end of May, when I'm breaking down at mile 24, the memory of summoning the willpower to gut out a difficult run like this one will see me through ... read more

  4. VELO
    great Go big, THEN go home 20 mi 00:52 23.1mph pace

    Rob: 1,000,000,000
    Trainer bike: 0 (as it winces in agony)


  5. RUN
    good Go dance in the waters of all... 3.3 mi 00:35 10:36 pace

    This is how I live now.

    After three encouraging runs in my first full week post-hiatus, a plan. Two short runs during the week, very carefully increasing duration and speed, week over week. And an... read more

  6. FIT
    good No excuses 01:40

    Waking up at 4:30 after 5 hours of sleep (due to a restless 4 year old), and STILL getting in a full Monday morning workout ... yes, that's how I roll. Boom. :-)

    1000M row
    Complete upper and ... read more

  7. RUN
    great where we want To Be 6.27 mi 01:02 09:50 pace

    Every run is an honor. The ability and desire to run is a blessing. And to be able to run here at the ocean, on such a perfect morning ... well that is just a gift from the universe.

    It's the... read more

  8. RUN
    alright Winter Wonderland 10K 6.2 mi 01:09 11:09 pace

    I gleam. I mourn.

    Running, the vessel into which I pour all of my sadness.


    “Twirl me about, twirl me around
    Let me grow dizzy and fall to the ground
    And when I look up at you, looking down... read more

    • Petite

      You are quite the writer Rob. Don't get to see you post everyday but I always love reading what you write when I get to it.

      17 days ago Like

    • Show 12 more comments...
    • Isaac M.
      Isaac M.

      Be strong! You are a lot stronger than you think!

      16 days ago Like

    • Helene W.
      Helene W. Great Performance
      Great Performance:

      Great that you found your running peace, Rob. And that sounds like such a great idea, blocking the road for pedestrians only!

      17 days ago

  9. RUN
    great Oregon Turkeython 5K 3.1 mi 00:28 09:08 pace

    47 days ago, a 5K began my running break. Only another one would be a fitting way to close that circle.

    So on a cloudy, cool, perfect racing morning I ran with no headphones, no watch. Just peace,... read more

  10. FIT
    alright Living with Ghosts 01:00

    Running break, day 46 (an hour on the lipty)

    So this is how it is: if the blink-of-an-eye passing of the last 20 years has taught me anything, it's that there is no shame or weakness in admit... read more

  11. VELO
    alright Quad City Thunder 9.55 mi 00:30 19.1mph pace

    Running break, day 45

    Ahem ... BOOOOOOOM

    30 minute lipty
    30 minute spin (9.55 miles)
    30 minute stairs (136 floors)

    My head may be winning at the moment, but I still have some fight left in me.

  12. FIT
    alright To be young and free 01:40

    Running break, day 44

    Just your typical round of Monday Morning Mayhem:

    1050M row
    Lower body weights
    2:00 plank
    Upper body weights
    1 hour lipty

    Calves are a little tight, but nothing I can'... read more

  13. VELO
    alright Life is Peaceful There (toget... 22.9 mi 01:00 22.9mph pace

    Running break, day 43

    I swear, my brain is trying to murder me (presumably in my sleep).

    But I finally walked away from the maelstrom and bashed out an hour on the trainer.

    It helped.

  14. FIT
    good Islanded in a Stream of Stars 01:00

    Running break, day 41

    "I could count the good times we had on one hand
    All the rest was a sort of means to an end"

    Just a simple straightforward hour on the lipty this morning.

    Amongs... read more

  15. FIT
    great Moving mountains 01:45

    Running break, day 39

    The hour is getting late.

    1050M row
    Lower body weights (no upper body today, some lingering soreness from Monday that I want to wait out another day or two)
    2:15 plank
    70 mi... read more

    • Heidi W.
      Heidi W.

      You are doing great. Nice Lipty and all the other bad ass stuff you are throwing in there on your break.

      28 days ago Like2 people

    • Show 10 more comments...
    • Tea
      Tea Nice Job
      Nice Job:

      Rob, move that mountain, hurry up!!! Lol!!
      Great work!!!

      28 days ago

    • Ellen
      Ellen You're an Inspiration
      You're an Inspiration:

      Thanks for being an awesome example! I'm about to do a plank in my office because of you :) Great job! So strong!

      28 days ago

  16. VELO
    great The Dream I Refuse to Have 23.2 mi 01:00 23.2mph pace

    Running break, day 38

    One hour on the trainer, one hundred gallons of sweat, one thousand calories burned, one million more bricks in the wall.

  17. FIT
    great Extreme Peace via Extreme Sweat 01:45

    Running break, day 37

    This is about as zen as it gets for me. Ohmmmonday!

    1050M row
    Lower body weights
    2:00 plank
    Upper body weights
    1:05 lipty

    This felt SUPERAWESOMEGREATWOOHOO! Or words to tha... read more

  18. FIT
    alright The Defenseless Position 01:20

    Running break, day 34

    Lower body weight circuit
    1 hour of lipty

    A year ago, you would have had an awfully hard time convincing me that not only could I voluntarily stop running for over a month (... read more

    • Ann H.
      Ann H.

      very fine sign of growing as a runner right here. and humility. and lots of other good things. it's been a good month. this all seems really really positive, but you still put the "alright" face. how come?

      about 1 month ago Like1 person

    • Show 10 more comments...
    • Tea
      Tea Nice Job
      Nice Job:

      Great workout Rob, you are doing fabulous!!

      about 1 month ago

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

      You got to find what makes you happy, Rob, and if running is not what makes you happy, then you need to try everything out there until you find happiness.

      about 1 month ago

  19. FIT
    great DROP THE HAMMER 01:25

    Running break, day 33


    1. 20 minutes/4150M on the rower (possibly a PR?)
    2. 20 minutes on the lipty
    3. 20 minutes of stairs (108 floors)
    4. 25 minutes on the lipty
    ... read more

    • Shelly

      im on day like 10 and I wanna kill someone great job.

      about 1 month ago Like2 people

    • Show 13 more comments...
    • Isaac M.
      Isaac M.

      that looks like a tough workout!!! great job!!!

      about 1 month ago Like

    • Pam
      Pam Great Performance
      Great Performance:

      The hammer is a useful tool for banging stuff out- even more so when you drop it as you did here! Like it fell from the top of those 108 floors! Holy moly!

      about 1 month ago

  20. FIT
    good On the way to the Jubilee 01:30

    Running break, day 32

    1050M row
    Lower body weights
    2:00 plank
    Upper body weights
    55 minute lipty

    Thank you all for the waves of good sleep mojo sent my way yesterday; I slept like a baby last nig... read more

    • Laura

      Rock a bye baby...on the tree top - haha! Nice workout today. The sleep obviously helped :)

      about 1 month ago Like2 people

    • Show 13 more comments...
    • Isaac M.
      Isaac M.

      awesome that you slept well!!!! heres hoping for a 2nd good night in a row tonight!

      about 1 month ago Like

    • Tea
      Tea Nice Job
      Nice Job:

      Rob you are killing it, nice work out!

      about 1 month ago