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  • 14 miles
  • 01:59 time
  • 1685 calories
  • 3 workouts
  • This Week time period


  1. RUN
    Heat is On 6 mi 00:50 08:15 pace

    Nice 94 degrees at 11:45, tough coming back with the breeze at my back but what's good for the goose (Tom) is good for the gander. Have to think 1-2 of these during the middle of the day and w... read more

  2. RUN
    6 mi 00:49 08:09 pace

    Was steamed at lunch when I went to the gym, opened my trunk to see there was no gym bag in there. Been awhile since I'd done that, time to start throwing a backup shirt shorts and shoes in th... read more

  3. RUN
    Ryan run 2 mi 00:20 10:00 pace

    We tried to get done early to beat the eat, but we both slept later than normal so 2 is all we had time for. Morning running is definitely not his thing

  4. RUN
    12 mi

    Broken up today in between activities with 8 in the morning and 4 right before dinner. Not ideal, but better than nothing

  5. VELO
    5.5 mi 00:20 16.5mph pace

    wanted to test out biking for a little time to see if I want to incoporate it into my XC days instead of the elliptical. Let me just say, its Boring. Felt like I rode 45 minutes

    • Kevin S.
      Kevin S.

      Try using just one leg...

      4 days ago Like

    • Barry S.
      Barry S.

      Elliptical has to be the most boring device ever, don't give up on the bike yet.

      4 days ago Like

    • April C.
      April C.

      I'm with you...not a biking fan. If it must be another cardio machine, I am a fan of NES.

      4 days ago Like

    • Matt B.
      Matt B.

      I agree, don't give up yet.
      The benefits of leg strength and cardio make it worthwhile!

      4 days ago Like

  6. RUN
    4 mi

    easy 4 today before testing out the bike

  7. RUN
    Flying Angels 3 mi

    Wet and muddy!

  8. RUN
    recovery 8 mi 01:05 08:07 pace

    Legs were a little stiff after yesterday's 1200's but when you are gifted with this weather in mid-July, you try to maximize it as much as you can even if its a recovery day. Bobby, Amy, ... read more

  9. RUN
    Winstarry Intervals 7 mi

    Went to the well again with the Winston K. and Barry S. (now known as Winstarry) interval showcase of the week. This week was (4) 1200's with 400 recovery. Took them at around 5K pace at 6:2... read more

  10. RUN
    Ryan run 3.75 mi 00:39 10:17 pace

    Ryan saw last night in his running log book he was 1 star away from 3 stars which means a hot wheels car from our stash. 1 star=PR in distance or time. So he asked if he could go for a distance PR ... read more

  11. FIT
    7 mi

    very nice outside today, but I stuck to my plan of resting the legs so I can go after Winston and Barry's interval workout tomorrow

  12. RUN
    Ryan run 3.5 mi 00:37 10:25 pace

    Just a little bit of complaining on this run after work, almost called the Waambulance

  13. RUN
    6 mi 00:49 08:05 pace

    Had to run outside at lunch even though it was hot after Jennifer S. ridiculing of my whiteness at the bench Saturday.

    • Mike S.
      Mike S.

      i thought i saw a naked white dude running out here at lunch. way to rock it.

      8 days ago Like

    • Andy S.
      Andy S.

      Way to go Casper!!

      8 days ago Like

    • Amy M.
      Amy M.

      hey, we're halfway thru july already. embrace the whiteness.

      8 days ago Like

    • Mike G.
      Mike G.

      That's what was causing all the glare at work today.

      8 days ago Like

  14. RUN
    3 mi

    Just enough time for this before church, then lunch with grandparents and capped off with many hours of poolside fun with Coronas at friends house. Night night time

    • Barry S.
      Barry S.

      Sounds like a great day!

      9 days ago Like

    • Jennifer S.
      Jennifer S.

      Based on my formula this run earned you 6 beers and 1 1/2 chicken wings, or maybe it's 6 chicken wings and 1 1/2 beers. I can't remember my own formula.

      8 days ago Like

  15. RUN
    Bench time 14 mi 01:49 07:47 pace

    Good run for me, needed to get north of the usual 1:20 run I've been doing the last month. Plus, got to throw in a quality 4 mile tempo pace loop since the group ignored the Golden rule of Lea... read more

  16. RUN
    4 mi

    Easy 4 before a round of golf, questioning now my decision to walk the course today instead of ride. Legs are dead

  17. RUN
    Ice cream run 3 mi

    Let Ryan try out the Gorun ice cream run for the first time instead of Trinity tonight. Chocolate cone for him, Chiptolte for me

    • Barry S.
      Barry S.

      Good rewards for both of you. Tried Freebirds today with a customer for lunch. no bueno.

      12 days ago Like

    • Jason D.
      Jason D.

      They have Chipotle flavored ice cream?

      12 days ago Like

    • Becky S.
      Becky S.

      Nice! Poblanos out east is yummy. At least when we order out at work.

      12 days ago Like

    • Scott H.
      Scott H.

      Nice work with the food choices. Let me know when you guys do the Thursday beer run.

      11 days ago Like

  18. RUN
    recovery 5 mi

    sweet, slow naked run at lunch with great temps, followed by fun texting with Kevin

  19. RUN
    1000 TM repeats 7.5 mi

    Took Barry S. and Winston K. workout again this week and did (5) 1000 with 400 recoveries. Kind of guessed at the pace to take them at and went a little faster than my last 5K race pace. First 3 at... read more

    • Barry S.
      Barry S.

      Very nice work.. You are guessing right on the pace, the plan has me running them just a bit below my 5k PR. Thanks for the vote of confidence, I'm hoping this pays off in a few months.

      13 days ago Like

    • Winston K.
      Winston K.

      I am honored to know you're following our lead. Not sure I have your email but I'd be happy to send you my copy of my plan. So far I am hooked on it!

      13 days ago Like

    • Andy S.
      Andy S.

      Nice job Shane!

      13 days ago Like

    • Matt B.
      Matt B.

      Well done Shane, I enjoyed the 1000's yesterday as well.

      13 days ago Like

  20. RUN
    Ryan run 3.5 mi 00:35 09:58 pace

    Thought it was going to be not bad for Ryan but as soon as I got home the sun came out, but our rule is anything under 90 we do before dinner, anything above 90 wait til 8:00+ to go. Random animal ... read more