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Roland logged 556 miles.

Last workout 7 months ago. Help get them back on track!

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Entries

  1. RUN
    good Thomasville, NC 2.7 mi 00:30 11:06 pace

    Walked 2 minutes, ran 3 minutes X 6. 65F, 6:10 AM. Cloudy, muggy. Hard rain and storms last night. One of the better workouts of late. Concentrated on good--even--effort. 2 more like this before we... read more

  2. RUN
    good Thomasville, NC 2.7 mi 00:31 11:18 pace

    Walked 2 minutes, ran 3 minutes X 6. 58F, 6:15 AM. Clear, nice. After stomach flu and right knee issues (hurt it in non-running event), felt ready to finally get back with it. Stepped back since I ... read more

  3. RUN
    good Thomasville, NC 3 mi 00:31 10:13 pace

    Walked 1 minute, ran 4 minutes X 6. 63F, 6:15 AM. Cloudy breezy, muggy. My calf has healed evidently-no pain at all. While I wanted to increase the ratio by now, this minor set-back has caused me t... read more

  4. RUN
    alright Thomasville, NC 2.9 mi 00:30 10:21 pace

    Walked 1 minute, ran 4 minutes X 6. 58F. Clear, nice. Pulled my left calf stretching after the last run. Though very mild discomfort, felt safe to run again today. Felt pretty good, but could tell ... read more

  5. RUN
    good Thomasville, NC 3 mi 00:31 10:10 pace

    Walked 1 minute, ran 4 minutes X 6. 51F. Clear. A bit chilly this morning, but perfect for a workout. Actually felt much better than I thought. Still recovering from staying up late Monday night wa... read more

  6. RUN
    good Thomasville, NC 2.9 mi 00:30 10:21 pace

    Walked 1 minute, ran 4 minutes X 6. 48F. Clear. Recorded for Ep. 109 of the podcast. Continuing to move forward. Felt good and strong. Believe this is the best ave. pace since I have started back. ... read more

  7. RUN
    good Thomasville, NC 2.9 mi 00:30 10:28 pace

    Walked 1 minute/ran 4 minutes X 6. 58F. 6:10 am. Another good run, though the left knee began to talk ever so much the last few minutes. Typical each time I increase the running, but always improve... read more

  8. RUN
    great Thomasville, NC 2.7 mi 00:30 11:14 pace

    Walked 2 minutes/ran 3 minutes X 6 (30:21). Felt the best today since I started running again about one month ago. My energy was there. I can tell my fitness is gradually improving. Wore new compre... read more

  9. RUN
    great 2.6 mi 00:30 11:42 pace

    Thomasville, NC. Before 6:30. 55F. Walked 2 minutes, ran 3 minutes X 6. Felt the best today of any day in recent memory. Been running now for 4 weeks. Easy to run the segments, breathing good and t... read more

  10. RUN
    good 2.6 mi 00:30 11:37 pace

    Thomasville. Walked 2 minutes, ran 3 minutes X 6. 51F. Felt pretty good. Ran before 6:30 a.m. Ran segments at a reasonable clip. Can tell my fitness is increasing. Did have fever later in the day o... read more

  11. The 20 Minute Runner YouTube channel (complements my audio podcast at the20minuterunner@podbean.com). This is my first short video that explains everything about The 20 Minute Runner concept. Thank... read more

  12. RUN
    great Thomasville, NC 2.6 mi 00:30 11:33 pace

    Walked 2 minutes, ran 3 minutes X 6 (18 minutes running). Upped the ratio today and I felt very strong. Still dark for most of it. Ran strong on the running segments. Will hold this ratio for 3 mor... read more

  13. RUN
    good 2.5 mi 00:30 12:10 pace

    Looked forward to getting one more run in this week. Weather has warmed up some. Felt good, but the warmth was a bit different than recent runs. Walked 3 minutes, ran 2 minutes X 6. Walk 2 minutes,... read more

  14. RUN
    good Thomasville, NC 2.3 mi 00:30 13:14 pace

    Up early, 23F, recorded for the podcast. Walked 2 minutes, ran 3 minutes X 6. One more run before upping the ratio. Felt good, air crisp. Now dark with daylight savings. Knee not an issue. Just wan... read more

  15. RUN
    good 2.4 mi 00:30 12:33 pace

    Walked 3 minutes, Ran 2 minutes X 6. 51F, 4:15 pm, sunny. After light snow this am, felt good to get out. After 6 runs, I can tell I'm getting stronger. The sun was a bit warm and made the wor... read more

  16. RUN
    good 2.4 mi 00:30 12:34 pace

    Up early, on the road by 6:15. Walked 3 minutes, ran 2 minutes X 6. Bumped up the ratio. I felt good. Left knee not an issue at all. Ran comfortably. Cool, but beautiful. 34F and increasing sunshin... read more

  17. RUN
    good 2.1 mi 00:30 14:19 pace

    Felt good. Clear. 50F. Walked 4 minutes, ran 1 minute X 6. Left knee bothering me just a bit. No real issues. Plan to up run/walk ratio next run.

  18. RUN
    good Thomasville, NC 2.17 mi 00:30 14:00 pace

    Out at 6:10 am. Felt good, much cooler today, 31F. Walked 4 minutes, ran 1 minute X 6 for 30 minutes. Also recorded for Ep. 107 of my podcast, The 20 Minute Runner. Check it out at The20minuterunne... read more

  19. RUN
    good Thomasville, NC 2.11 mi 00:30 14:20 pace

    Continuing the process of getting back on track. Still doing 4 minutes of walking/1 minute of running. Felt good. Partly cloudy, very mild, 61F. Left home about 6:15.

  20. RUN
    good Thomasville, NC 2.1 mi 00:30 14:29 pace

    Began running again after several months away (dealing with aching legs, autoimmune related). Doc says running might help. Legs have been some better, but still bothering me. Began by walking 4 min... read more