5316 total / 1735 in 2014

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

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  • 13 miles
  • 03:38 time
  • 1076 calories
  • 4 workouts
  • This Week time period


  1. 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

    • Saliha
      Saliha You're an Inspiration
      You're an Inspiration:

      Oh wow! You're amazing :) Happy Thanksgiving

      1 day ago

    • Show 15 more comments...
    • Ann H.
      Ann H.

      This is just a perfect celebration of so many things. Its been a subtle, deliberate 7 weeks. Welcome back to running free and clear

      about 16 hours ago Like

    • Diane V.
      Diane V.

      Perfectly done! Happy Thanksgiving, Rob!

      about 15 hours ago Like

  2. 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

  3. 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.

  4. 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

  5. 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.

  6. 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

  7. 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

  8. 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.

  9. 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

  10. 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?

      14 days ago Like1 person

    • Show 10 more comments...
    • Isaac M.
      Isaac M.

      you know what is best for you!!! great workout!

      13 days ago Like1 person

    • 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.

      11 days ago

  11. 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

  12. 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

  13. VELO
    alright Still fighting it 10.41 mi 00:30 20.8mph pace

    Running break, day 31

    30 minute spin
    30 minute lipty
    110 floors of stairs

    Too many cumulative nights of bad dreams is taking its toll. Clinging to any available life raft. Send help. Over.

  14. FIT
    great Where the ocean meets the sky 01:40

    Running break, day 30 ("The moment has been prepared for" edition)

    1000M row
    Lower body weights circuit
    2:20 plank
    1 hour on the lipty

    "All we are is vanity, comics playing tragedy... read more

  15. FIT
    great Power Extreme 01:40

    Running break, day 27 ("Strength after strength" edition)

    1100M on the rower
    Lower body weights
    2:15 plank
    Upper body weights
    1 hour on the lipty

    Um, wow. On a whim, I ran through my us... read more

  16. VELO
    great BUILD A FIRE 11.1 mi 00:30 22.2mph pace

    Running break, day 26: "Thursday morning cardio DESTRUCTION!!!" edition

    35 minutes on the elliptical
    30 minute spin
    114 floors on the stairmaster


    Lotsmoresleepplease ... read more

  17. FIT
    great Listen differently 01:30

    Running break, day 25 ("ears wide open" edition)

    2000M row
    Lower body weight circuit
    2:00 plank
    55 minutes on the lipty

    No headphones.

    I HATE being at the gym with no headphones. Most... read more

  18. VELO
    great Make it rain 22.15 mi 01:00 22.1mph pace

    Running break, day 24 ("This is the new version of the old me" edition)

    One badass sweaty hour on the trainer. KABOOM!!!

    I feel unstoppable right now. Pretty great. :-)

    Happy Tuesday!

  19. FIT
    great Shake the room 01:40

    Running break, day 23. Happy it's a Monday edition.

    1000M stationary row
    Lower body weights
    2:00 plank
    Upper body weights
    1 hour on the lipty

    Monday MEGABOOM!!!! :-)

    See, this is the kind o... read more

    • Leah

      Thats what woke me up on the west coast !! BOOM megaBOOM !! Huge session buff man !!

      25 days ago Like2 people

    • Show 7 more comments...
    • Brie

      *sniff sniff* no chai lattes? that sounds painful

      25 days ago Like2 people

    • Saliha

      That's amazing Rob of course not the chai latte part, I don't think I can live without my chai lattes lol! Most of the time we lack courage to change, I'm so proud of you for taking a giant leap forward :)

      24 days ago Like1 person

  20. FIT
    great Fill these spaces up with days 01:20

    Running break, day 22. Happy mind and body edition.

    80 minutes of lipty intervals. Boom!!!!

    I'll write more about this tomorrow. But for now: I'm 6 days into a hardcore full system rebo... read more