7993 total / 614 in 2016

2015 completed 1284 miles running and 78 swimming!. For 2016 - at least one marathon and hopefully first ultra!

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  • 20 miles
  • 03:49 time
  • 2387 calories
  • 5 workouts
  • This Week time period


  1. RUN
    good morning intervals 10.5 mi 01:35 09:02 pace

    Warm and humid & legs a bit fatigued so not ideal conditions. But I managed 4 repeats of the 2 mi intervals which is a bit step forward in building up endurance. Worked hard at keeping pace re... read more

  2. RUN
    good two with VFF 2.25 mi 00:19 08:26 pace

    short run with VFF, getting my legs & feet adjusted

  3. RUN
    good morning hills 6 mi 01:00 10:00 pace

    Another set of 8 hill repeats. Took it easy at beginning but was struggling at end - guess that means I did the right amount. Cool but humid.

    1 mil out - 10.34 (with 3 x 10 second strides)
    8 hill ... read more

  4. FIT
    Jason's standard core 00:22

    Front, side, and reverse planks; bridge, bicycle, donkey kicks. Also dips, squats, one foot toe touches

  5. swim
    good short swim 1800 yd 00:33 32:15 pace

    short and sweet, with a long hot tub set - ahhhhhhhh

    300 w/u
    200 kick w/ fins
    3 x 100 hypoxic

    4 x (200 swim / 50 easy)

  6. RUN
    good found a hole in the rain 12 mi 01:33 07:45 pace

    mostly without rain - drizzle didn't start until I was almost back, at that point I was drenched in sweat so it didn't matter. Very humid, just under 60 degrees. Hoping for a full 3 minut... read more

  7. If you've ever listened to On Being with Krista Tippett or StoryCorps (or just enjoy human contact) I HIGHLY recommend the episode of On Being where she interviews David Isay, the founder of S... read more

  8. RUN
    good intervals 8.5 mi 01:18 09:10 pace

    Beautiful cool (but humid) morning. Descent run for being less than 100% - spent an hour mowing grass yesterday evening and calves are still sore from running over past week. Not ready to add fourt... read more

  9. FIT
    good Jason's standard core 00:20

    Got busy today and forgot to post. Front, side, and reverse planks; bridge, bicycle, donkey kicks; dips

  10. RUN
    good morning miles 5.5 mi 00:48 08:42 pace

    Legs still a bit sore from Sunday's run, so took it easy. Felt good to run in the VFF again, took the opportunity to run in them for this short run. Done before the rain started.

    1.25 mi out ... read more

  11. RUN
    great Old Anglers Inn C&O canal 18.11 mi 02:22 07:49 pace

    Beautiful cool and SUNNY morning along the canal. Really nice after record setting continuous days of clouds and rain. Lots lots of pollen and wind - had the wind on my back most of the return. Ma... read more

  12. swim
    alright swim intervals 2300 yd 00:45 34:26 pace

    Left shoulder a bit wonky, same place as major issue many years ago caused me to stop swimming for a couple months. Hoping Aleve and taking it easy will deal with it.

    300 w/u
    200 kick w/ fins
    3 x ... read more

  13. RUN
    great 2mi intervals 8.5 mi 01:17 09:03 pace

    Another cool, overcast and humid morning. Managed to find a nice pace to hold on to for the third interval. Looks like next week I'll be ready to add a fourth interval if I can wake up early e... read more

  14. RUN
    good tempo 7.5 mi 01:02 08:16 pace

    Nice to get out on a sunny, cool (but humid) morning. A bit fatigued, struggled a bit on 3rd mile of tempo, but did well on final 2.

    1.25 mi out - 12:40
    5 mi tempo (7:28 / 7:21 / 7:24 / 7:09 / ... read more

  15. RUN
    good RI / TT / PBT / NEBT 15 mi 01:59 07:56 pace

    Cool temps, but humid. A bit of sun at the beginning was a nice change, but that didn't last long. Got the negative split, but not by much. Need to work on starting slower - been a month since... read more

  16. FIT
    good Jason's standard core 00:20

    front, side, and reverse planks; bridge, bicycle, donkey kicks; dips and one foot toe touches.

  17. RUN
    great 2mi intervals 8.5 mi 01:16 08:56 pace

    cool but humid with slight drizzle. Wonderful stress relief Feeling strong out there, ready to add interval #4 next week.

    1.25 mi out - 12:03
    3 x 2 mi on 18:00 (14:21 / 13:51 / 13:49 )
    1.25 mi ret... read more

  18. RUN
    good hills 6 mi 01:00 10:00 pace

    Haven't done these hills for about a month, thought I'd go for 8 instead of 7. Went OK, took it easy, which was not hard to do - very humid. Redefine normal.

    1 mil out - 10.32
    8 hill re... read more

  19. FIT
    Jason's standard core routine 00:20

    front, side, and reverse planks; bridge, bicycle, donkey kicks; dips and one foot toe touches.

  20. swim
    great 800's 3200 yd 01:02 34:06 pace

    Nice to get a swim in on the weekend too! Bit short on time so I didn't make it any longer than last time I swam this (earlier this week), eventually I'll add the third 800 ...

    300 w/u
    ... read more