6804 total / 794 in 2015

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

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  • 16 miles
  • 02:12 time
  • 1601 calories
  • 1 workouts
  • This Week time period


  1. RUN
    great Topsail, NC 15.5 mi 02:12 08:30 pace

    Rainy (on and off) morning, but at least it was overcast. The sun is brutal to run in down here. Got out the door at 5:30 am to avoid the heat, but we ended up avoiding the lightning (even better).... read more

  2. RUN
    good PBT to UMD intervals 8.5 mi 01:26 10:07 pace

    a bit less humid, but still warm. Feeling a bit worn out from yesterday's swim and the back of my knees / upper calves are sore from the kicking that I have not done in a long time. Didn'... read more

  3. swim
    good indoor scy 1900 yd 00:42 38:54 pace

    Felt good to almost be back to swimming routine (although this is just 2nd swim in 2 weeks), but still a ways to go. Tried to keep some gas in the tank for run tomorrow morning. Nice to swim indoor... read more

  4. RUN
    alright hills 6 mi 00:57 09:30 pace

    warm and very humid, but got it done. Had a bit of a breeze going up hill, that was nice. Trying to get it in my head to add one more repeat ...

    1.25 mi out - 11:33
    7 x hill repeats on 5:00 (2:15... read more

    • Janet C.
      Janet C.

      Hills! I totally punked out on the hill workout today. Good on you for doing it!

      6 days ago Like

  5. RUN
    good C&O canal Point of Rocks 14 mi 01:54 08:08 pace

    Another great run with my daughter. Ran north to Brunswick. 95% shade - seems to be the only way to get in 2 hr run in the heat. (or be done by 7am!). Really tired at end - heat getting to both of ... read more

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

      You guys were in my neck of the woods! Great pace! I've ran that dirt road when it was a sheet of ice, not fun!

      10 days ago

    • Rob P.
      Rob P.

      Thanks! Really happy with pace for that distance. Ice on that road would be scary! Hey, maybe next time you can carry the water on ur bike :-) Actually been able to manage with just 2 water bottles, carry one in belt and park the 2nd 30 minutes after start. We had nothing left when we were done today.

      9 days ago Like1 person

  6. swim
    good outdoor LCM 1200 m 00:28 37:33 pace

    First swim in a long time

    300 w/u
    5 x 100 on 2:00
    100 easy
    4 x 50 on 1:00
    100 easy

  7. RUN
    good PBT to UMD intervals 8.5 mi 01:25 10:00 pace

    Lower humidity again this Thursday, but not as cool. Another decent descend. Last one not as fast as last week, but very close. Very happy with the consistency between 2 similar workouts 1 week apa... read more

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

      You're killing it!

      12 days ago

    • Rob P.
      Rob P.

      Thanks! Cooler temps and lower humidity really helps. Challenge will be getting the miles (and hours) in when normal summer weather returns.

      12 days ago Like

  8. RUN
    good PBT to UMD tempo 7.5 mi 01:04 08:31 pace

    hot and very humid, another sweat-fest. Bugs were plentiful and aggressive and that kept me moving, so was able to average very close to 7:00 pace despite conditions.

    1.25 mi out - 13:25
    5 miles t... read more

  9. RUN
    good Greenbelt Park 11.3 mi 01:52 09:54 pace

    First loop with my brother and daughter, kept it slow (1 hr exactly). Second loop with just my daughter was faster (:52). Very humid and warm, but completely shaded which made it possible to do 2 h... read more

  10. RUN
    great PBT to UMD intervals 8.5 mi 01:23 09:45 pace

    A taste of what the fall will bring - cooler temps and speed! Lower humidity definitely helped!!! Really happy with the descending times. Actually slowed way down at end of the 5th one just to be O... read more

  11. RUN
    good hills 6 mi 00:59 09:50 pace

    warm and nasty humid; at least it was overcast. Managed to do one more repeat than normal. Speed going up hill actually pretty good considering temperature and humidity.

    1.25 mi out - 11:32
    7 x hi... read more

  12. RUN
    alright Cape Henlopen, DE 9.5 mi 01:25 08:56 pace

    warm, not much shade. But (slightly) less humid. Started too fast for the conditions and didn't begin the run until 10am), but got it done.

  13. Anyone on DM vegan? Just started reading Scott Jurek's book Eat & Run ( after watching Forks over Knives. Very compelling.

    • Janet C.
      Janet C.

      yes. at least mostly ..definitely vegetarian for 20+ years. Had my fastest times going vegan. I have the biological age of someone half my actual age ..the doc kept asking me repeatedly, exactly what year was a I born in again?!?! Also, love the compassion to our fellow earthlings idea.

      26 days ago Like1 person

    • Rob P.
      Rob P.

      I'm really amazed at what I'm reading about health benefits. Not minor improvements, but by leaps and bounds. It's a legal way to get faster & stronger with ONLY positive benefits to health.

      26 days ago Like1 person

    • Janet C.
      Janet C.

      And the cute animals appreciate it too!

      25 days ago Like

    • Greg H.
      Greg H.

      I've been vegetarian for about 10 yrs and pretty much vegan except for cheese. Finding food can be difficult at times since I eat out alot.

      21 days ago Like

  14. RUN
    good PBT to UMD intervals 8.5 mi 01:24 09:52 pace

    warm, slightly less humid, kind of like July should be. Only the first interval was over 7:00, and all descended (the second 6:56 was actually a fraction of a second faster). Was reading book by ul... read more

  15. RUN
    good PBT to UMD tempo 7.5 mi 01:02 08:16 pace

    warm and nasty humid. Average for tempo not under 7:00 yet, but more clustered together. Maybe I'll write some code to do a simple average & std deviation to track my tempos

    1.25 mi out -... read more

  16. RUN
    good RI / TT / PBT / NEBT 14 mi 01:55 08:12 pace

    Overcast, 70 degrees, very humid. Got the negative split (not by much but got it), even with longer run and high humidity.

    7 miles out - 58.15
    7 miles return - 57:00

    • Patty E.
      Patty E.

      Great pace! What's the next race?

      about 1 month ago Like

    • Rob P.
      Rob P.

      Thanks! Thinking about woodrow wilson half in early Oct then NCR tail marathon at end of Nov.

      30 days ago Like

  17. RUN
    good PBT to UMD intervals 6.5 mi 00:55 08:25 pace

    Had to cut it short, but nailed the second two mile interval!

    1.25 mile out - 11:53
    2 x 2 mile on 18:00 (14:06 / 13:36)
    1.25 mile return - 10:22

  18. RUN
    good PBT to UMD tempo 7.5 mi 01:02 08:16 pace

    cooler, but humid. Added 1 more mile onto the tempo. Next step is to get average pace down.

    1.25 mile out - 12:21
    5 miles temp (7:21 / 7:05 / 7:08 / 7:01 / 6:56)
    rest - 2:01
    1.25 mi return - 12:41

  19. Shared Photo

    Blue Crab Bolt 10K trail race, June 2015

  20. Thinking about getting a pair of Vasque Mindbender Trail-Running Shoes for trail running and easy hiking. Anyone have experience with these? REI web site has good reviews. Tried on a pair and they ... read more