3427 total / 467 in 2016

Run a 5k a month over the summer. Keep my base miles around 20 a week while priorities shift for the rest of 2016 to home. Number 1 goal: stay healthy!

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  1. RUN
    blah Wear Blue to Remember Memoria... 6.67 mi 01:11 10:38 pace

    Hot, hot, hot! Thank God for kind runners. One of the faster people drove back to give me a water. Life saver!!! I really struggled during the last 3. 78 feels like 86 degrees F.

    • Harry 5k
      Harry 5k

      Looks like everybody's been affected by the heat today. I'm glad that you were able to get water from a kind fellow runner.

      1 day ago Like

    • J J
      J J

      Stay safe in the heat my friend! !!

      1 day ago Like

    • Kim B.
      Kim B.

      Runners are good people! Nicely done.

      about 13 hours ago Like

  2. swim
    good Lap swim 400 m 00:13:00 52:18 pace

    400 meters. Less zen, more omg, why is this so hard!?!

  3. FIT
    good Legs at Gold's

    Back loaded squats 4 sets: 15@40lbs, 15@50lbs, 2x6@70lbs
    Lateral lunges 3 sets: 12 per leg
    Single leg calf raises 3 sets: 20 per leg
    Prone hamstring curls 3 sets: 10x50lbs. Legs particularly my... read more

  4. RUN
    good Treadmill 3.1 mi 00:30 09:40 pace

    warm up: 3 min walk 8 min jog
    work out: 1 mile building to Tempo pace and 1 mile at Tempo pace. Not enough time today to do any more miles.
    cool down: stretching

  5. RUN
    good Shake out run 2.02 mi 00:20 10:00 pace

    Neighborhood out and back. 81 degrees F feels good with a cool breeze

  6. swim
    good Recovery part 2: Lap swim fre... 400 m

    I needed this to decompress from the workday. Lost the grrrrrrr in the pool with my breathing and the line. Swimming is so meditative sometimes

  7. FIT
    good Recovery 00:20

    Gentle practice this morning really loosened up the remaining tightness in my calves. Planning to swim tonight. :) I'll log that later. Have a great Tuesday!

    • J J
      J J

      Nice recovery stretch! Janice!! 😊

      7 days ago Like

    • Julia M.
      Julia M.

      Nice recovery. yes, Janice the 361 Santiago is a neutral shoe. It has a soft feel underfoot, but still responsive.

      7 days ago Like

    • Jesse H.
      Jesse H.

      Nice recovery 😎😎😎

      7 days ago Like

  8. RUN
    alright Run 13.1 St. Louis 13.1 mi 02:28 11:17 pace

    Beautiful weather for a half marathon! Blue skies, sunshine, light breeze and 56 degrees F at the start. The first 2 miles were road and asphalt trail at the St. Charles Research Center. So gree... read more

    • Harry 5k
      Harry 5k

      Sorry about the car ride home but sounds like a fabulous trail race experience! Well done Janice!

      9 days ago Like

    • Show 6 more comments...
    • Daniela
      Daniela Great Performance
      Great Performance:

      Great work finishing this race with an upset tummy, that is no fun at all! Congratulations!

      7 days ago

    • Janice H.
      Janice H.

      Thanks Julia, Irina, Jesse, JJ and Daniela!

      6 days ago Like

  9. RUN
    good Short run 3 mi 00:31 10:16 pace

    Took it easy and enjoyed the cool temps and sunshine. I really liking "Sound of Silence" by Disturbed ATM.

  10. FIT
    good Body weight workout

    Quick body weight workout for the week. I'm a little worried about the St. Louis 13.1 this Sunday. I signed up for the views along the various trails. I did not look into elevation or surfa... read more

  11. RUN
    good Treadmill 5 mi 00:51 10:15 pace

    Easy pace plus 8x45 second pickups.


  12. RUN
    good Treadmill 3.33 mi 00:32 09:36 pace

    Warm up: 5 minutes easy, 5 minutes at marathon pace
    workout: 2 miles at Tempo pace
    cool down: 3 minutes easy, 2 minute walk

    Something is better than nothing. I missed yesterday's run due... read more

    • Harry 5k
      Harry 5k

      Sounds like a good start to your Monday. Having a good time on the weekend has a higher price as we get older! But honestly you look like you're just getting younger. :)

      15 days ago Like

    • Jillloveshills

      That was a pretty good episode! Nice run you lightweight!

      15 days ago Like

    • Janice H.
      Janice H.

      Lol, Jill! So glad we got a Stark reunion.

      15 days ago Like

  13. RUN
    Easy six with hill sprints 6 mi 01:05 10:45 pace

    Chilly morning with strong winds. I had a grin on my face being out there! Kept my pace at 10:30 till I got to the hill then sprinted up and walked down 4 times. My next mile was slow going agai... read more

  14. FIT
    good Shoulders 00:30

    3 sets:
    15 shoulder presses
    15 curls
    15 overhead triceps extensions
    20 lateral raises (10 @45 degrees 10@90 degrees) felt the burn
    12 reverse bent over flies

  15. RUN
    good Recovery 3 mi 00:32 10:39 pace

    Recovery pace through my neighborhood. No music just the birds and my thoughts. I rather enjoyed it!

  16. RUN
    good Treadmill Tempo 5 mi 00:50 09:54 pace

    Warmup: 2 miles
    Workout: 2 miles at tempo
    Cooldown: 1 mile

  17. So I pulled a muscle in my back Monday. It's been a little better each day. I was considering running this morning but a fog rolled in so I decided one more day of taking it easy. I'll... read more

  18. FIT
    good Legs at Gold's Gym 00:45

    3 sets:
    Squats 15@50lbs, 12@60lbs, 10@70lbs
    Lateral lunges 15 per leg + 15lbs
    Calf raise machine 20 +115lbs
    Deadlifts 15+ bar
    30 toe touch crunches
    15 hip bridges feet on bosu


  19. RUN
    3 mi 00:28 09:21 pace

    Lovely temps and slightly overcast this morning. Right Achilles was a bit tight during the first mile. Felt really good to push the last two miles! My Achilles loosened up nicely too.

  20. RUN
    good 8 mi 01:25 10:36 pace

    Beautiful morning on the bike paths. The plan was 4 easy + 4 challenging and the result was 1 easy 7 steady which felt hard for the last 2. Anyway, I'm a sweaty mess but it felt good to kick... read more