8650 total / 1270 in 2016

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

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  • 44 miles
  • 07:26 time
  • 4574 calories
  • 4 workouts
  • This Week time period


  1. walk
    great Catoctin 3.1 mi 01:45

    Hike with oldest daughter and son at Catoctin National Park. So love the place, been going for over 30 years, feel like home. Tress close to peak. Legs doing well after yesterday's run.

  2. RUN
    good C&O canal, Carderock 23.1 mi 03:07 08:05 pace

    This one was tough - body not rested enough, but so much ahead of where I thought I would be 5 weeks from race! Cool, overcast and windy at the start, clouds started breaking up after about the fir... read more

  3. RUN
    great sunrise intervals 8.5 mi 01:17 09:03 pace

    Warm and humid this morning, but that will change soon. Really dark on the trial now at 6:30am. Caught the last of a beautiful sunrise as I emerged from the woods.

    1.25 mi out - 12:25
    3 x 2 mi int... read more

  4. RUN
    great sunrise intervals 9.5 mi 01:17 08:06 pace

    warm (for October) and humid. I thought I started too fast, but it seemed to turn out OK. Got a nice descend going. I am really having a hard time believing that I'm running this fast. I reall... read more

  5. RUN
    great to Bladensburg marina 15 mi 01:55 07:38 pace

    Almost perfect conditions - cool with clouds giving way to beautiful blue sky. Worked hard to keep it slow going out, relaxed on return. Lack of clouds made the 3 miles along the berm a bit warmer ... read more

  6. RUN
    great sunrise intervals 10.5 mi 01:33 08:51 pace

    cool and less humid, great conditions for intervals. Added the fourth 2-mile interval, thought it would be difficult, but I can't believe how easy it was. Last 3 of the 4 were all faster than ... read more

  7. swim
    great indoor scy 2650 yd 00:48 31:52 pace

    800 and 400 swims were a bit faster than last week, so slight improvement.

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

    800 swim
    50 easy
    400 swim
    50 easy
    400 swim w/ pull buoy
    150 easy

  8. walk
    Patapsco Valley State Park 2 mi 01:00 30:00 pace

    short hike with my son to explore the park

  9. RUN
    good recovery 6.5 mi 00:53 08:09 pace

    easy miles after Sunday's long run. Trying out new Adidas vengeful running shoes - not totally sold on them yet.

    1.25 mi out - 12:50
    4 miles - 39:37
    1.25 miles return - 12:20

  10. RUN
    great C&O canal Williamsport 21.6 mi 02:53 08:00 pace

    Perfect day for a run - cool, dry, nice breeze, beautiful blue sky. Leaves coming off the trees makes for a nice looking trail. And some amazing Sycamore trees with the trunks white at the top half... read more

    • Patty E.
      Patty E.

      Great run! I have done the exact same out and back and distance on that part of the C&O. Can't decide if i like up river or down river better.

      14 days ago Like1 person

    • Jacquelyn
      Jacquelyn Nice Job
      Nice Job:

      Great pace and distance, you are going to do awesome in your race!

      14 days ago

  11. Shared Photo

    With my daughter, she helped me with second half of 21

  12. RUN
    great humid intervals 8.5 mi 01:15 08:49 pace

    cool but humid. Could have done more or faster but I'm saving myself for Sunday's long run. Nice to get out and relax. Interval times almost the same as last week. Amazing I can do this ... read more

  13. swim
    great indoor scy 2600 yd 00:46 31:08 pace

    a bit longer than last week. way too much traffic this morning getting to & from the pool. Took 45 minutes to get to pool, normally it is 20 minutes.

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

  14. RUN
    great sunrise tempo 8.5 mi 01:09 08:07 pace

    nice cool temps (low 50's) but high humidity - almost perfect conditions! Got a nice descend going for the tempo, really felt good at the end. Lots of positive energy! Really enjoy looking at ... read more

  15. 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, 2 x 20 dips, 60 squats, and 37 one foot toe touches each side.

  16. Signed up for NCR trail marathon Nov 26! If I can stay healthy it will be great!!!

  17. walk
    great Rock Creek, Beach Drive 3 mi 01:00 20:00 pace

    Finally got to show my wife the beautiful part of Beach Drive that I run on often

  18. RUN
    great RI / TT / PBT / NEBT 14 mi 01:49 07:46 pace

    Cool and very humid (but overcast), but running throughout the summer had me prepared. Struggled to slow down at the beginning - kept looking at my GPS watch and it showed under 7:40 pace during th... read more

  19. This will put a spark in your workout - Move by Saint Motel

  20. RUN
    great morning intervals 8.5 mi 01:16 08:56 pace

    Felt great even though legs still feel a bit sore from Sunday's run. Apparently I had more in the tank than I thought - I think that last interval equaled my fastest ever for a 2 mile!!! Next ... read more