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Entries

  1. 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.

      about 12 hours 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!

      about 7 hours ago

  2. 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

  3. RUN
    good intervals 6.7 mi 00:59 08:48 pace

    Nice sunrise miles, four good 1 mile intervals! Still have some work to do, but feeling strong!!!

    1.3 mi out - 12:00
    4 x 1 mile on 9:00 (7:21 / 7:00 / 6:50 / 6:44)
    1.3 mi return - 11:18

  4. 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, two sets of 20 chair dips and 70 squats

  5. RUN
    great double digits!!! 10 mi 01:18 07:47 pace

    So pumped I've finally made it to double digits, been so looking forward to this! Drizzly with a bit of snow mixed in, temps just above freezing - really enjoyed it because I didn't reall... read more

  6. swim
    great long stuff 3750 yd 01:03 29:34 pace

    finally back in the water for this week. Showed up at just the right time - swim teams just getting out of the water freeing up many lanes!!!

    300 w/u
    3 x 100 hypoxic

    1000 swim / 50 easy
    2... read more

  7. RUN
    stress relief 5.4 mi 00:41 07:35 pace

    Much needed miles, not a good day. Beautiful afternoon

    2.7 miles out - 21:00
    2.7 miles return - 20:00

  8. FIT
    core routine 00:26

    Two sets of: 1 minute each: front, side, and reverse planks; bridge, bicycle, donkey kicks. Also Russian twists, 38 one foot toe touches, two sets of 20 chair dips and 70 squats

  9. RUN
    great Paint Branch Trail 8.1 mi 01:04 07:54 pace

    So nice to get in a 1 hour run ... been waiting too long for that ( 3.5 months!). Negative split too! cold and windy, but warmed up after 15 minutes. Might start increasing by 12 minutes per week (... read more

  10. swim
    great lunchtime long stuff 3750 yd 01:02 29:05 pace

    Faster than last week!!! tough workout but mentally relaxing

    300 w/u
    3 x 100 hypoxic

    1000 swim / 50 easy
    2 x (500 swim / 50 easy)
    6 x 150 swim
    100 easy

  11. RUN
    great sunrise intervals 5.7 mi 00:52 09:07 pace

    Beautiful cool morning. I'm starting to remember how to do these intervals - start slow, find a comfortable strong pace, then drive it home at the end. Remembered my short stretching routine a... read more

  12. FIT
    good core routine 00:26

    Two sets of: 1 minute each: front, side, and reverse planks; bridge, bicycle, donkey kicks. Also Russian twists, 36 one foot toe touches, two sets of 20 chair dips and 60 squats

  13. RUN
    good morning miles 4 mi 00:33 08:15 pace

    Not much sunrise - overcast and just avoided the rain. Just a simple out and back, not really much time to relax. Oh well - ankle continues to heal and that is the main thing

  14. swim
    great something different 3700 yd 01:03 29:58 pace

    Needed a change of pace, so used a workout from my brother. He suggested to do all intervals on 1:30 for each 100, I'm not there yet. Did the 100's on 1:40, 200's on 3:30, 300's... read more

    • Paula A.

      That looks tough! Nice work!

      20 days ago Like1 person

    • Tabitha C.
      Tabitha C.

      I did the exact reverse of that as my main set on Saturday! Although slower. I always space out on the longer sets and have a hard time keeping track. Then the clock tells me I did something wrong. :-)

      20 days ago Like1 person

  15. RUN
    great short but amazing 6.4 mi 00:49 07:39 pace

    So miss the long runs ... only 49 minutes but it was bliss. Blue sky, trees with just a slight tinge of green on the tips, small patches of green grass! After spending multiple 1 hour sessions in t... read more

  16. swim
    great morning swim 3750 yd 01:05 30:30 pace

    physically exhausting, mentally refreshing

    300 w/u
    3 x 100 hypoxic

    1000 swim / 50 easy
    2 x (500 swim / 50 easy)
    6 x 150 swim
    100 easy

  17. RUN
    good intervals!!! 4.7 mi 00:42 08:56 pace

    First intervals in months! yeah! Lots of work still to do ...

    1.3 mi out - 11:34
    2 x 1 mi on 9:00 (7:13 / 6:52)
    1.3 mi return - 12:37

  18. FIT
    good Jason's standard core 00:25

    Two sets of: 1 minute each: front, side, and reverse planks; bridge, bicycle, donkey kicks. Also Russian twists, 36 one foot toe touches, two set of 15 chair dips

  19. RUN
    alright local trail 3.7 mi 00:32 08:38 pace

    sluggish from yesterday's swim, but that's OK - it was a great swim and I needed to have an easy run. I keep forgetting how easy it is to start too fast. How quickly we forget!

    • Patty E.
      Patty E.

      How's the recovery going? Looks like on this end its all going well.

      26 days ago Like1 person

    • Rob P.
      Rob P.

      Yes, going well because it is sloooooowwwww. Looking forward to when I can get up to a whole hour in about 2 1/2 weeks!!!

      26 days ago Like

  20. swim
    great lunchtime long stuff 3700 yd 01:05 30:55 pace

    Feeling strong!

    300 w/u
    3 x 100 hypoxic

    1000 swim / 50 easy
    2 x (500 swim / 50 easy)
    6 x 150 swim
    100 easy