7278 total / 1268 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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  1. Looks like I'm gonna have to skip the tomorrow. Calf is still tender from last weekend's run so there is no way I can run any kind of distance now. Need to slowly build back up. Sad, but... read more

    • Jacquelyn

      Oh no! I'm so sorry to hear that. Very smart not to go out anyways though.. not all of us would have the discipline to make that decision. There will be other races, and you WILL hit your goal at one of them!!

      1 day ago Like

    • Patty E.
      Patty E.

      Oh no! So sorry. Tough decision been there myself this year. Sucks but its the right thing to do.

      about 22 hours ago Like

  2. RUN
    alright C&O Old Angler's Inn 14 mi 01:52 08:00 pace

    Hoping to be able to end with a better average pace, but realistically I need a couple weeks to get back there. Really nice to get out for double digit miles, but ... calf got tight soon after I tu... read more

  3. walk
    good Greenbelt Park 1.6 mi 00:26 16:15 pace

    miracles never cease - actually got my boy away from video screens! I would call this more of a walk / run then a run / walk. But at least there was some running!

  4. RUN
    good miles! 5.8 mi 00:46 07:55 pace

    Beautiful cool morning, bright blue sky! Really appreciate being able to get the door for a run - breeze on my face, sweet taste of the cliff shot bloks in my mouth. Felt so good I forgot to start ... read more

  5. swim
    good 3200 yd 01:03 34:38 pace

    Right calf still giving me issues, so I'm swimming instead of running. At least the swimming strength is returning.

    300 w/u
    200 kick w/ fins
    3 x 100 breathe every 5

    1800 pyramid (50/10... read more

    • Vern M.
      Vern M.

      Smart call to switch to the pool, Rob. Nice 3200! Hope the calf recovers quickly.

      9 days ago Like1 person

    • Jacquelyn

      Good job on making a smart decision! Always better to play it safe when it comes to injuries, especially before a big race!

      9 days ago Like1 person

  6. swim
    good indoor scy 2600 yd 00:52 35:12 pace

    Nice dip in the water, got the heart rate up. Short hot tub set.

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

    4 x (200 swim / 50 easy) on 4:30. Last one with pull bouy
    4 x 100 on 1:50
    50 easy
    4 x 5... read more

  7. RUN
    great PBT to UMD 6.5 mi 00:54 08:14 pace

    Felt really good (esp compared to last two weeks), nice cool morning. Able to relax and almost have a "normal" run!

    1.25 mi out - 13:01
    2 mi at MP - 14:35
    2 mi at HMP - 14:08
    1.25 mi ret... read more

  8. Yes, your GPS watch might be overestimating distances (and underestimating pace!)

  9. RUN
    good RI / TT / PBT / NEBT 10 mi 01:18 07:47 pace

    Still recovering, but better. Nice cool, breezy morning. Not used to running into the wind - seemed like both ways - haha. Tried to hold MP on the return, not quite there yet ...

    5 mi out - 40:00
    ... read more

  10. swim
    alright super easy 2150 yd 00:40 32:44 pace

    felt great to get in the water, but calves were achy. extra long hot tub set was the highlight:-)

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

    5 x (200 swim / 50 easy) on 4:30. Last two with pull b... read more

  11. RUN
    good Carderock C&O 12 mi 01:40 08:20 pace

    Feeling better, but not 100% yet. Really nice to get out (finally!) and put some miles on the board. Took it easy going out, wasn't sure how far legs would take me. Turned around at 6 because ... read more

  12. RUN
    injured arrrgggghhhh 6.5 mi

    Attempted 4 x 2 mi intervals, only managed 1.5. Walked most of the 2 miles home. Nasty cramp in right calf, reminiscent of Philly marathon a couple years ago. Probably due to dehydration. Went to a... read more

    • Patty E.
      Patty E.

      Hey but you got out there! Sorry about the cramp. Those suck! The next run will be better!

      20 days ago Like1 person

    • Jacquelyn

      :( Sometimes runs just suck. A 2 mile forced walk home is pretty rough. Hope the next run is MUCH better!

      20 days ago Like1 person

    • Rob P.
      Rob P.

      Thanks for the encouragement! Glad I've got a Dr appt in tomorrow morning, hoping for some answers. Trying to stay positive ...

      20 days ago Like

    • Vern M.
      Vern M.

      2 mile intervals are so tough! Sorry to hear that cramp interrupted it-- cramps are the worst.

      17 days ago Like

  13. RUN
    alright PBT to UMD 6.5 mi 00:58 08:55 pace

    warm and humid. Still getting over cold, so not at 100%, let my body decide what to do. Felt a bit draggy and less than full energy, but definitely better. Sweating out the bad stuff!

    1.25 mi out ... read more

    • Jacquelyn

      At least it's not coming a few weeks later! Hope you kick it quickly.. I think a good sweat out usually helps!

      22 days ago Like1 person

  14. FIT
    blah strength training 00:30

    been sick with a cold - sleeping a lot & taking it easy. Managed some strength training this morning. Hope to get in a run tomorrow morning.

  15. Shared Photo

    C&O canal, Nov 1, 2015

  16. RUN
    great Riley's Lock C& O 18 mi 02:21 07:49 pace

    Another beautiful day along the C&O! Trees were fantastic! Kept myself slow for first half then let it go into cruise mode for return - wow! Sometimes I stayed conservative with the pace, other... read more

  17. swim
    good 1800 pyramid 3000 yd 01:00 35:11 pace

    Felt sluggish, probably a result of intervals yesterday, but times were good.. Haven't done this pyramid set in a while because need to build up to a certain level before I can tackle it. But ... read more

  18. RUN
    alright PBT to UMD 10.5 mi 01:35 09:02 pace

    warm and humid - ugh! Had to use headlamp for first interval - that was weird with the light reflecting off mist 2 inches in front of the light. Made it hard to focus on leaf covered trail to watch... read more

    • Patty E.
      Patty E.

      Can't use that excuse for too much longer! Enjoy the swim.

      30 days ago Like1 person

    • Miguel R.
      Miguel R.

      I can totally relate to the leaf covered trail, had same problem this morning!

      30 days ago Like1 person

    • Jacquelyn

      Still looks like pretty good splits to me! Good run in humid temps.

      30 days ago Like1 person

    • Rob P.
      Rob P.

      Thanks everyone. I'm trying to avoid saying my 24 mile run 10 days ago took more out of me than I planned. Shhhh, I'm still in denial. But the discomfort (not willing to call it pain) on the outside of my left shin keeps reminding me, especially when I scrape wall paper and glue backing the same day I run intervals.

      30 days ago Like