7092 total / 1081 in 2015

892 miles running in 2014 and 64 swimming!. For 2015 - at least one marathon. Attempt to build mileage for an ultra.

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  • 18 miles
  • 02:39 time
  • 1928 calories
  • 2 workouts
  • This Week time period


  1. Yes, it is an addiction and yes, I was soaring this morning:
    Scientists say ‘runner’s high’ is like a marijuana high read more

    • David N.
      David N.

      Never been high so it's hard to say for sure but I don't think I've ever felt high while running.

      about 22 hours ago Like

  2. RUN
    great PBT to UMD intervals 10.5 mi 01:36 09:08 pace

    Anyone else see Moon and Venus this morning - wow! Beautiful running partners for those out before sunrise! Not my fastest intervals, but I'll take it. Legs felt a bit sluggish and I was not s... read more

    • Sue R.
      Sue R.

      Nice run under the planets Rob!!

      1 day ago Like

    • Vern M.
      Vern M.

      Got out just after sunrise today, but have really noticed Venus the previous several days. Nice intervals, Rob!

      about 24 hours ago Like

  3. Surprise - DM helps to keep us motivated:
    Social networks can motivate people to exercise more -

  4. RUN
    good PBT to UMD 7.5 mi 01:03 08:24 pace

    Nice cool temps - just below 50, but still humid so not really cold. First run in a long time I didn't drench my shirt with sweat. Legs still tired from Sunday's run, so took it easy.

    1.... read more

  5. RUN
    great Rock Creek to Kennedy Center 20.25 mi 02:48 08:17 pace

    Nice cool morning, still a bit humid. Breeze from the north was mostly in my face on the return which was nice. Started with my brother (who was going to do the same race that was canceled) which w... read more

    • Vern M.
      Vern M.

      Fantastic negative split 20, Rob-- especially uphill into the wind! Very impressive.

      5 days ago Like1 person

    • Jacquelyn

      I second the above comment! Awesome.

      5 days ago Like1 person

    • Rob P.
      Rob P.

      Thanks! I think the taper had a lot to do with strength & speed today.

      5 days ago Like

    • Miguel R.
      Miguel R.

      Solid 20 miler Rob! Hope this one partially compensates for the canceled race. I ran same distance just a bit slower than you on rock creek but starting in Rockville towards the Zoo and back.

      4 days ago Like

  6. Race canceled. Now that I'm rested from taper, maybe a 20 miler this weekend! Have mixed feelings - really ready to set a PR for HM distance (but would have been in not optimal conditions) but... read more

    • Patty E.
      Patty E.

      Nooooooo! I was just going to wish you good luck. Probably the best decision. So many races canceled this weekend. And let the marathon training begin!

      7 days ago Like

    • Show 2 more comments...
    • Vern M.
      Vern M.

      Thanks for the friend request, Rob-- always glad to meet another vegan runner! Always sucks to have a race cancelled after all the hard work to train for it, but understandable for the conditions

      6 days ago Like

    • Rob P.
      Rob P.

      Ditto on meeting another vegan runner. Impressed with your mileage and moving up to ultras. About ready to try the mileage increase to see how it goes.

      6 days ago Like1 person

  7. RUN
    great PBT to UMD intervals 5.5 mi 00:53 09:35 pace

    Wet, cool, humid. Last run before race. Could definitely feel the desire to do more intervals, which is good. Just need to stay off my feet and sleep as much as possible now (I can wish). Forecast ... read more

  8. RUN
    good PBT to UMD 5.5 mi 00:51 09:11 pace

    warm and nasty humid. Didn't have to work hard to go slow - super muggy really made it hard to push fast. Did 2 half-mile sections in the middle at HM race pace separated by a half-mile easy b... read more

  9. RUN
    good C&O canal, Clear Spring 10 mi 01:29 08:54 pace

    Good run with my daughter, much needed therapy. Probably too many miles for both of us, but we had a great talk. Walked some at turn around and on way back. Beautiful part of tow path - lots of tre... read more

    • Miguel R.
      Miguel R.

      Running with daughter cannot be something else than great miles! What race is next weekend?

      12 days ago Like1 person

    • Show 2 more comments...
    • Rob P.
      Rob P.

      @Jacquelyn - we've been running together for years and she is quite good. Unfortunately she is currently hampered by knee and lower back pain, but working thru that [*]. She now lives west of Hagerstown and we don't get together often, but it is always great to connect with her.

      [*] I've been running for 15 years now (and swam a lot before that) and I'm convinced that it takes years to develop the strong core muscles needs to run well for half and full marathons.

      11 days ago Like

    • Patty E.
      Patty E.

      Great run with your daughter! She's just around the corner from me!

      11 days ago Like1 person

  10. RUN
    good PBT to UMD intervals 8.5 mi 01:17 09:03 pace

    cool, but humid. Only did 3 repeats instead of 4, not sure I could have held that pace for another one. And I'm supposed to be in a taper. But the race is dependent on Congress passing a budge... read more

    • Patty E.
      Patty E.

      Great intervals! Congress not passing the budget has put the stops on a couple of races for me. One race was canceled the night before, they waited to the last minute to cancel. The other one was the race directors had to reroute the Freedom's Run in 2 days. But they did it and it still turned out to be a great race. Hope it all works out for you!

      14 days ago Like1 person

    • Rob P.
      Rob P.

      Thanks! WaPo reporting that with House Speaker John Boehner stepping down that House Republicans will agree to pass clean continuing resolution. So race should be on.

      14 days ago Like

  11. RUN
    good PBT to UMD tempo 6.5 mi 00:55 08:24 pace

    cooler but humid. Feeling yesterday's swim. Backed off the distance a bit, but not the speed.

    1.25 mi out - 13:22
    4 mi tempo (splits - 7:13 / 6:58 / 6:49 / 6:38)
    rest - 2:21
    1.25 mi return - ... read more

  12. swim
    good indoor scy 2100 yd 00:43 36:02 pace

    Finally back in the water, felt good except for not having the strength, speed and stamina I used to have ... Nothing a few hours in the pool won't fix :-)

    300 w/u
    200 kick w/ fins
    3 x 100 hy... read more

  13. RUN
    great C&O canal Riley's Lock 14.2 mi 01:50 07:44 pace

    Another gorgeous run on the tow path! So much tree cover up there that it felt like the path was going through dense forest. Temp good, still warm on return, but there was a breeze from the north a... read more

  14. RUN
    great PBT to UMD intervals 10.5 mi 01:36 09:08 pace

    Cool but humid, perhaps slightly limiting, but not extreme. Don't know that I've ever done these 2 mi intervals as fast as this morning, I seem to be able to relax into the speed. Feels s... read more

  15. RUN
    great PBT to UMD tempo 7.5 mi 00:59 07:52 pace

    Finally got a run in this week - cool temps, but humid. Speed feels good, nice to be able to let the body go and not be limited by temperature / cooling issues. Next step is to keep average pace cl... read more

  16. RUN
    great C&O canal, Great Falls MD 19 mi 02:35 08:09 pace

    cooler temps and lower humidity, actually had sweat evaporate helping to keep body cool!!! Maybe went too fast - was aiming for 2:45 on my feet, but felt good and enjoying not being limited by over... read more

  17. RUN
    great PBT to UMD intervals 10.5 mi 01:34 08:57 pace

    Summer sweat-fest starting to show rewards with cooler temps this morning (but still humid). Next week should be even better (really excited about Tuesday morning next week - temps should be below ... read more

    • Jacquelyn

      Love that you give the mean and st. dev of your pace! Haha. 8 miles is a lot of pace work.. good run!

      27 days ago Like1 person

    • Rob P.
      Rob P.

      Thanks. Wrote a Python script to parse that string of numbers and calculate it. I've been thinking that is a simple way to compare / monitor interval and tempo workouts. Would like to have a simple way to chart the length , number , total distance , and mean pace for interval and tempo workouts. Not sure about std dev but it I can see it then I can ponder it.

      27 days ago Like

  18. RUN
    alright PBT to UMD tempo 6.5 mi 00:53 08:13 pace

    hot and very humid. Hopefully this is THE LAST of the mornings with 70+ temps and 70+ dew point at sunrise. Cut tempo back to 4 miles from 5 because of heat & humidity and time constraints. Nex... read more

  19. RUN
    alright PBT to UMD 5 mi 00:41 08:07 pace

    slightly cooler but still humid. Slept in so not as cool as it could have been. Wanted to get a few more miles in this week and faster than yesterday's. Legs tired, kind of tough to keep the p... read more