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  • 40 miles
  • 03:04 time
  • 4758 calories
  • 6 workouts
  • This Week time period


  1. RUN
    5 mi

    Twas a warm and sticky morning at 9:00. Pool time this afternoon then fireworks tonight... remember, this should be the last night to shoot them off folks. The 4th doesn't go on 3-4 days after

    • Randy P.
      Randy P.

      What are you, the fireworks police?

      3 minutes ago Like

    • Erich R.
      Erich R.

      What if the Royals keep winning in dramatic walk-off style? Can we shoot them off then?

      1 minute ago Like

  2. RUN
    #FridayBench 13 mi 01:41 07:46 pace

    Got my miles in today with some cool shirtless guys, then stole some morning alcoholic beverages before departing. Happy to report I did not hit the wall at Copper Oven after the skillet, powered t... read more

  3. RUN
    5 mi 00:44 08:48 pace

    easy day today as tweaking the normal week schedule and running longer tomorrow instead of Saturday since Ryan has a early 5K race. #BenchFriday

  4. RUN
    Indoor track run 8 mi

    1 mile W/U then 7 at 6:34* pace. My morning DDP and water consumption led me to this conclusion twice during the run:

    • Mike S.
      Mike S.

      what's the asterisk for after the 6:34? does that mean the run was tainted by a bottle of 5 hour? #PED

      3 days ago Like

    • Andy S.
      Andy S.

      Nice 6:34 pace!

      3 days ago Like

    • Shane

      Mike, after Tom chastised me for posting indoor track times, I felt I needed the Barry Bonds/A-Rod * by these times. And yes, I did inject a Pomegranate 5 hr today. #Juicer

      3 days ago Like2 people

    • Dale B.
      Dale B.

      Speedy !

      2 days ago Like

  5. RUN
    3.5 mi

    Short on time today, so this became a easy run in prep for a harder indoor track run tomorrow.

  6. RUN
    Pre dinner progression 5 mi 00:39 07:42 pace

    Stayed home with Ryan who was sick.... Dad of the year award to me for "encouraging" him at Angels practice to keep at his pace, then gets home with 100 degree fever and stomach virus.

  7. RUN
    7 mi

    3 pre-church miles, 90 minute pool time, mowing then 4 mile run. 4 mile run at 3:30 was actually nicer than the morning run with the overcast I had most of the way

  8. RUN
    Bench time 12.4 mi 01:36 07:44 pace

    Well back to 5:15 Saturday wake up calls I guess. Got to teach Amy how to start her Garmin, avoided a near death experience with a biker and begged succussfly for a high five from a female runner. ... read more

  9. RUN
    3 mi

    Time to start following some sort of PF plan I guess, so today will be easy day with some double digits tomorrow. Smoothie King Friday!

  10. RUN
    good 7.5 mi

    4 pre Flying Angels practice, quick Arkansas sink shower then got 3.5 more at the track.

  11. RUN
    Indoor track workout 6 mi

    1 mi W/U, then 4 @ 6:25* pace and then 1 mi C/D. Got to start increasing those indoor tempo distances every week or so now that PF training is starting up.

  12. RUN
    6 mi

    4 solo miles then 2 Home Run miles with Ryan. Thought about going straight to the pool to "shower" right after run but held off

  13. RUN
    6 mi

    In case you were wondering, it didn't get any cooler or less windy at lunch time. My route didn't accommodate Winston's advice so I finished the last 2.5 with the wind

    • Scott K.
      Scott K.

      Windy is bing a such a great running partner today! Nice Sixer Shane!

      12 days ago Like

    • Amy A.
      Amy A.

      Nice lunch run in the wind & heat, that's tough!

      12 days ago Like

    • Jerry

      Midday runs are always tough

      12 days ago Like

  14. RUN
    5 mi

    Afternoon pool time and running makes for a tiring day, on to more Fathers Day activities

  15. RUN
    3 mi

    W/U, C/D miles

  16. RUN
    great Delivering Hope 5K 3.1 mi 00:20 06:18 pace

    19:33. About 40 seconds faster than last year's time so I will gladly take it given the conditions. As always, my 2nd mile I faded, but made my last mile my fastest. Was glad to have the watch... read more

  17. RUN
    3 mi

    just an easy 3 before work to shake up the legs a bit before tomorrow. Tom S. do I need to bring a DDP for you as well for post race refreshments?

    • Tom S.
      Tom S.

      Yes, please bring a DDP so I can see what a DDP is.

      15 days ago Like

  18. RUN
    lunch running 6 mi

    That B Windy came out of nowhere right when I made the flip and she took my tanning sunshine away. T-minus 2 days to my potential Mike S. hug

  19. RUN
    6 mi

    Tough sledding today at lunch, legs felt like dead weights, had some Scott H. hopes in me of hitting red lights/traffic

  20. RUN
    Ryan Homerun 3 mi 00:28 09:20 pace

    A good Dad knowing Ryan already had dime size mosquito bites on his back might have sprayed OFF on him before this run but...............