6287 total / 592 in 2014

1̶9̶:̶5̶9̶ ̶f̶o̶r̶ ̶5̶k̶, 3̶4̶:̶0̶7̶ ̶f̶o̶r̶ ̶5̶m̶, 4̶2̶:̶4̶7̶ ̶f̶o̶r̶ ̶1̶0̶k̶, 1:10:36 10m, 1:33:19 Half, 3:24:59 BQ

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  • 24 miles
  • 03:25 time
  • 3002 calories
  • 4 workouts
  • This Week time period


  1. RUN
    good Creve Coeur Lake 5.52 mi 00:51 09:08 pace

    Ran with a friend from work. I needed a nice slow run tonight - my legs are getting sore from all the running. Next run is a long one on Saturday, hopefully I am up for it.

  2. RUN
    good Fleet Feet Fenton - Social Run 8.36 mi 01:11 08:26 pace

    Smaller group tonight, but still was a nice evening for a run. Temps were nice with just a light drizzle.

  3. RUN
    good 5 @ 5 5 mi 00:43 08:37 pace

    Ran another 5 miles at 5am. Temperature was perfect and I enjoyed the slower pace today.

  4. RUN
    good 5 @ 5 5.08 mi 00:41 08:05 pace

    Got up early and ran 5 miles at 5am. Temps were perfect, but it was dark, so I had to use a headlamp. Still was a nice run this morning.

  5. VELO
    good Valley Park - Kirkwood Trail 7 mi 01:00 7.0mph pace

    Took Braden for his first "real" bike ride. Beautiful ride along the Meramec River.

  6. FIT
    Crossbow Workout 00:15:00

    50 Bench Press, 50 Curls, 50 Butterflies, 50 Lateral Pull downs, 50 Reverse Lateral Pull downs, 50 Leg Extensions R, 50 Leg Extensions L, 50 Leg Extensions B

  7. RUN
    great Local Subdivision Run 3.07 mi 00:25 08:09 pace

    Run went really well this morning - felt great and was able to tackle the hills full on.

  8. RUN
    good Fleet Feet Fenton - Social Run 7 mi 00:59 08:21 pace

    Felt so much better than yesterday!! Run went well with the group - we had about 5 people run tonight in the rain - gotta' love the rain!

  9. RUN
    alright Really Tough Run 3.16 mi 00:29 09:06 pace

    I feel like I earned my marathon legs today. Woke up at 4am, tried to go back to sleep, but couldn't. Finally fell asleep at 5:15am, then the alarm went off at 6am - static was all I heard ... read more

  10. RUN
    Castlewood to Al Foster Out a... 14.18 mi 02:04 08:42 pace

    Used my CamelBak today to carry enough water. Run started out really slow and a bit painful, but I loosened up a few miles in and just go into a groove. Took a few breaks along the way - one to s... read more

  11. RUN
    good Warmup/Cooldown for 5K race 4.08 mi 00:39 09:31 pace

    Ran a nice easy warm up run before my 5K race today. Wasn't really feeling it, but figured I would give it a go anyway. Ran an even slower run afterward for a cool down.

  12. RUN
    good United Way 5K 3.11 mi 00:22 06:59 pace

    My goal was to finish under a 7 minute pace, which I barely did. Better than my last 5K race a couple of weeks ago. Improving slowly but nowhere near where I was last year.

  13. RUN
    good Fleet Feet Run with Meb Kefle... 5.09 mi 00:42 08:20 pace

    Got the opportunity to run with Meb. What a great guy to meet. I didn't really get much of a conversation with being that there were SO many people on the run. I told him "Don't w... read more

  14. RUN
    good Hawkins Bowles Hilly Loop 5.11 mi 00:41 08:04 pace

    Nice run this morning in the cool temps. Felt like I got a good run in this morning. Lap pace times: 8:34,8:17,8:25,7:09,8:07,6:24

  15. RUN
    good Local Subdivision Run 3.11 mi 00:26 08:18 pace

    Nice little run this morning around the 'hood. Temps were great and I felt only a little sore from this past weekend.

  16. RUN
    good Volksweg Trail 12.77 mi 01:52 08:48 pace

    While visiting in Iowa, ran the Volksweg Trail from the Red Rock Dam out along the lake. Nice run, but did have a long hill coming back up to the dam. Temps were really nice in Iowa today.

  17. RUN
    good FLEET FEET SC Social Run 6.97 mi 01:01 08:48 pace

    Ran out at Fleet Feet South County. Ran with a small group today, but had some nice conversation. Temps were warm, but tolerable.

  18. RUN
    good Local Subdivision Run 3.21 mi 00:26 08:13 pace

    Ran a nice little run this morning to loosen up the legs. Negative split the run: 8:45,8:23,7:44,7:17 pace.

  19. RUN
    good Fleet Feet Fenton - Social Run 7 mi 00:58 08:15 pace

    Ran the old Fleet Feet course with a nice sized group tonight. The rain really cooled it off, so the temps were fine.

  20. RUN
    good Local Subdivision Run 3.13 mi 00:26 08:17 pace

    Ran a quick, short run early this morning.