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Entries

  1. RUN
    alright early miles 10 mi 01:30 09:00 pace

    easy miles with my brother. Bottom of feet hurt, ugh! Back to dealing with that issue ... But, something I can deal with (ice, rolling, etc). Didn't help that I mowed the grass this afternoon.... read more

  2. swim
    great swim with my bro 3250 yd 01:01 33:02 pace

    these seem to be getting fewer and farther between. But just as I remember - spend more time looking at his feet moving away from me than chatting ... At least he didn't lap me in the 500 (alm... read more

  3. RUN
    great sunrise tempo 7.7 mi 01:00 07:47 pace

    beautiful cool, dry spring morning!

    1.3 mi out - 12:38
    5 mi tempo ( 7:25 / 7:17 / 7:19 / 7:00 / 6:55 )
    1.3 mi return - 11:23

  4. RUN
    alright summer preview 10.9 mi 01:30 08:15 pace

    very warm and humid, really had to slow down last couple miles. Trees very green and lots of pollen. Feet and legs very sore - hour and half of yard work yesterday and then today after run. Foam ro... read more

  5. swim
    great long stuff 3500 yd 01:00 30:10 pace

    Good to get in the water for the second time this week. Got really tired at the end, dropped the last 150.

    300 w/u
    3 x 100 hypoxic

    1000 swim / 50 easy
    2 x 500 swim
    5 x 150 swim
    100 easy

  6. RUN
    great sunrise / moon set intervals 8.7 mi 01:15 08:37 pace

    Had the moon to keep me company again, not as low or as large as Tuesday. I love hollering at young UMD ROTC group "heads up, old man coming thru" while running my intervals.

    1.3 mi out... read more

  7. FIT
    core routine 00:26

    Two sets of: 1 minute each: front, side, and reverse planks; bridge, bicycle, donkey kicks. Also Russian twists, 40 one foot toe touches each side, two sets of 20 chair dips and 70 squats

  8. High-Intensity Interval Training Helps Slow Down the Aging Process - http://lifehacker.com/high-intensity-interval-training-helps-slow-down-the-ag-1794194445

  9. RUN
    great short tempo 6.7 mi 00:53 07:54 pace

    Beautiful morning with full moon setting as sun was rising. Don't get to see that very often. Felt a bit sluggish after yesterday's swim, but that's a good thing!

    1.3 mi out - 11:33... read more

  10. swim
    great intervals 3300 yd 01:00 32:00 pace

    Great to get in the water Monday morning, actually had some sun coming thru the big windows to light up the pool!

    300 w/u
    3 x 100 hypoxic

    6 x (200 swim / 50 easy) on 4:30
    100 kick
    10 x 100 on 1:4... read more

  11. RUN
    great C&O canal Old Anglers Inn 15.53 mi 02:01 07:47 pace

    Wow - so amazing! First 2 hr run in about 5 months. Gorgeous weather this morning -cool and sunny & low humidity allowed sky to be such a beautiful blue! Worked hard to be present and not let e... read more

  12. swim
    great a bit different 3450 yd 01:01 31:07 pace

    Mix of long and short stuff. Great to be in the water for an hour!

    300 w/u
    3 x 100 hypoxic

    800 swim
    50 easy
    2 x (400 swim / 50 easy)
    10 x 100 on 1:45
    100 easy

  13. RUN
    great sunrise intervals 8.7 mi 01:14 08:30 pace

    Beautiful morning for a run! Initially thinking about 5 x 1 mi intervals, but I had a bit of extra time so I went for 3 x 2 mi - so happy I did. Felt so wonderful! Think I had extra strength due to... read more

  14. swim
    good short swim 1500 yd 00:25 29:19 pace

    started good, but turns out that swimming is dependent on teenage lifeguards being responsible to show up for work ... Got in a hot tub set

    300 w/u
    3 x 100 hypoxic

    500 swim
    2 x 200

  15. RUN
    great NE branch trail and Greenbelt... 13.2 mi 01:48 08:10 pace

    Went out on regular trail but turned to head into Greenbelt Park - cross between regular route (mostly flat) and suburban forested park with some hills. Beautiful clear spring morning! Nice to be a... read more

  16. swim
    good swim intervals 3200 yd 01:00 33:00 pace

    300 w/u
    3 x 100 hypoxic

    500 swim
    6 x (200 swim / 50 easy) on 4:30
    5 x 100 on 1:45
    100 easy

  17. FIT
    good core routine 00:26

    Two sets of: 1 minute each: front, side, and reverse planks; bridge, bicycle, donkey kicks. Also Russian twists, 40 one foot toe touches, two sets of 20 chair dips and 70 squats

  18. RUN
    good intervals on trail 6.7 mi 00:48 07:09 pace

    1 mile intervals again, nice cool spring weather!

    1.3 mi out - 12:00
    4 x 1 mile on 9:00 (7:05 / 6:50 / 6:55 / 6:47)
    1.3 mi return - 11:18

  19. RUN
    great C&O canal, Old Angler's Inn 12.24 mi 01:34 07:38 pace

    Cool and overcast, great conditions for long(ish) run. Wonderful to be able to get back to tow path and so nice to be doing 90+ minutes!!! Able to keep it slow for first half - negative split by mo... read more

    • Glenn S.

      Good to hear the ankle is behaving. Love your pace.

      29 days ago Like

    • Patty E.
      Patty E. Great Performance
      Great Performance:

      Ahhh I see you went for C&O miles too! Keep up the good work, looks like you are on the way!

      28 days ago

  20. swim
    good harder than expected 3850 yd 01:08 31:05 pace

    seemed to take more effort than expected. Ran out of time and was not able to do the 5 x 100's at the end. I did this workout a couple weeks ago and it didn't seem so difficult. But I... read more