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  • 5 miles
  • 00:56 time
  • 737 calories
  • 1 workouts
  • This Week time period


  1. RUN
    4.74 mi 00:56 11:51 pace

    Relaxing, smooth 4.74 miles this morning. Mileage for the month continues to be solid, and consistent. This morning was warm and humid, but that is about to change for the better. The first hints ... read more

  2. RUN
    8 mi 01:33 11:36 pace

    Longest run of this training cycle
    So far, and plan to build from here. Half Marathon is 2.5 months out. Today was a nice steady 8 mile run at the Greenway. Every mile was quicker than the mile bef... read more

  3. RUN
    4.1 mi 00:46 11:18 pace

    had a not too easy, not too comfortable 4.1 miles this morning. By Fridays, the week usually catches up with me, and I am ready for the weekend to re-energize. Ran easy, in warm temperatures and hi... read more

  4. RUN
    4.55 mi 00:51 11:09 pace

    Sometimes you just need to take a day or two off, so today was my first run after skipping the last two. It ended up being a surprisingly good 4.55 miles that I wasn’t expecting to run. It’s amazin... read more

  5. RUN
    3.05 mi 00:35 11:30 pace

    Whenever I travel someplace new for work, my biggest concern is having a convenient place to run from the hotel I am staying at. I lucked out big time this time. There is a park right across the st... read more

  6. RUN
    6.41 mi 01:10 10:55 pace

    I was tired this morning. Slept solid last night and was slow to get up at 6:15. Got out before it got too hot, but it IS still August in Atlanta, which is rarely pleasant for running. I didn’t hav... read more

  7. RUN
    3.15 mi 00:30 09:40 pace

    Button Down 5K this morning. Plan was to run mile 1 at about 9:55, pick it up for mile 2 and hold on mile 3. It went pretty much according to plan. 3rd mile had a lot of uphill. Course measured a... read more

  8. RUN
    4.18 mi 00:51 12:05 pace

    Just wanted to coast today. Wanted miles but didn’t want to run hard, so I did a very comfortable 4 miles at below 65% heart rate. Just what I needed easing in to tomorrow’s race.

  9. RUN
    3.25 mi 00:37 11:22 pace

    Today was kind of a rest day, but I wanted to shake out the last few days so I did a very easy 3 at a comfortable pace. Soupy Air caused a good sweat. Racing Button Down 5K on Saturday, so will pro... read more

  10. RUN
    5.06 mi 00:58 11:27 pace

    Kelli and I did a more structured workout this morning. After a mile warm-up, we threw in 3 X 60 second fartleks, and I did another two after Kelli finished up. I ended up with a little over 5 mile... read more

  11. RUN
    4.86 mi 00:51 10:34 pace

    Very good run this morning after taking a day off from running yesterday. I felt fresh and strong. Weather, to me, actually felt pretty comfortable today. I think spending most of the summer in Flo... read more

    • Bill H.

      You've upped your mileage consistently. Good miles, good pace.

      14 days ago Like1 person

    • Show 2 more comments...
    • Michael S.
      Michael S.

      Thanks all. Bill, I’ve definitely started returning to my former self this summer. I’m much stronger and nothing is hurting right now. I’ll be ready to drop my times in the fall if not sooner if I can continue my forward progression in my training. Sub 28 is not too much of a stretch I don’t think.

      13 days ago Like3 people

    • Stephanie C.
      Stephanie C.

      Sweet! Great progress, it's nice to feel comfy in our runs -- and by comfy, I mean, strong and healthy and ready to push our limits :)

      12 days ago Like1 person

  12. RUN
    3.31 mi 00:35 10:27 pace

    Warm and steamy when we got out at 8 AM. Running with Kelli is always amazing. She definitely brings out the best in me.I can really feel the difference after spending most of my summer running in... read more

  13. RUN
    4.26 mi 00:46 10:41 pace

    Down by the shores of the Chattahoochee. Went to a very old stomping grounds this morning with Kelli. It’s probably been over year since the last time I ran down at the Hooch. There was a time I d... read more

    • Bill H.

      Nice one, Michael. I miss running down there - it's a great location. I don't miss trying to find a parking place, though - hopefully that's gotten better since the 90s!

      16 days ago Like1 person

    • Show 2 more comments...
    • Michael S.
      Michael S.

      Bill, it was fine at 7AM. They’ve added a lot of parking in the Columns Road side and the other side has a huge 2nd lot just on the other side of the river. I also have recently gotten a lifetime National Parks pass for $80 (seniors pass) so I can park there free for life. Best deal ever.

      16 days ago Like1 person

    • Holly T.
      Holly T.

      nice work!

      16 days ago Like

  14. RUN
    3.18 mi 00:35 11:05 pace

    Pampered myself this morning. Started out by sleeping in until 5:15. Then I drove to the causeway to do the closest thing to hill work you can possibly do outside in Sarasota. Since it was later,... read more

  15. RUN
    4.5 mi 00:55 12:11 pace

    Ran intentionally slow this morning. August will be a strength building month. I hate summer running and being in Florida doesn’t help. This has been a great summer for developing mental toughness.... read more

  16. RUN
    4.43 mi 00:50 11:10 pace

    79° with 89% humidity at 4:30 a.m.. It was warm. It was humid. It was early. It was also a very good run under these conditions. I was really intent to start August with Miles, so got up at 4 to... read more

  17. RUN
    3 mi 00:33 11:07 pace

    Wanted to get out before heading to the airport. Today felt much warmer than yesterday. Warmer temps and higher humidity. Ran easy, comfortably, and not too slowly. This helps set up the week very ... read more

  18. RUN
    3.26 mi 00:46 13:57 pace

    Up and out in the coolness of a drier Sunday morning. Very pleasant cruise through one of my 4-mile neighborhood routes. Very comfortable pace and very comfortable temps. Back to Florida for one mo... read more

  19. RUN
    good Pre race warm up 1.11 mi 00:12:08 10:55 pace

    Easy 1 mile warm-up around the track.

  20. RUN
    3.06 mi 00:30 09:39 pace

    Dane Dash 5K. This race has a little bit of everything- asphalt roads, concrete paths, cross-country, gravel trails, and a lap around the track. Course was just slightly short. I personally liked ... read more