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  • 20 miles
  • 03:00 time
  • 2310 calories
  • 12 workouts
  • This Week time period


  1. FIT
    good butt

    workout # 3. 100 each of single leg bridges, single leg squats and [psoas lifts. Can't say i realy enjoy this workout but it has got me back running so I will keep it going

  2. RUN
    great art museum to umstead 6 mi 00:53 08:45 pace

    workout # 2. Some Awesome Angel miles and a beautiful late morning. Felt pretty strong on the hills and very happy with the pace at this point. The fitness is coming back faster than I expected.

  3. FIT
    good free weights at Planet Fitness

    Workout # 1. 35 minutes lifting. Focus today on chest and arms. Back up to 165 on the bench. Best since before the vacation but not quite ready for the pr attempt

  4. FIT
    good coremegeddon

    workout # 3. 30 minutes of various core crushing at PF. some cable stuff some machines, some slant board leg raises and crunches, some glute and back extensions and finished up with a farmers walk

  5. RUN
    good Neuse Greenway / 401 5 mi 00:45 09:01 pace

    Workout # 2. Easy miles on a lovely breezy afternoon.

  6. FIT
    good situps challenge

    workout # 1. 430 total situps including 100 with 5lb weight, 80 w/ 10 lb and 70 w/ 15 lb. 10 minutes of back and side stuff

  7. FIT
    good butt

    Workout # 3. 100 each of single leg squats and bridges and psoas lifts. Didn't think I would have time to get these done today but it was a slow night at work.

    • Jen R.
      Jen R.

      Wow- tough workout! Do you have any races coming up?

      2 days ago Like1 person

    • Joey A.
      Joey A.

      I was suppose to be racing the ATT 10 miler this weeked but I am skipping it since I am so out of shape to run a decent time. I'm doing OBX marathon nov 9th but it will be a slow just get it finished thing again. I'm thinking about the Ocean Isle Beach half in january may be my next chance to be in shape and actually "race"

      2 days ago Like1 person

    • Jen R.
      Jen R.

      You're not out of shape, but I get what you mean. Sounds like some good plans for the future!

      2 days ago Like1 person

    • Joey A.
      Joey A.

      I guess i am still in pretty decent shape but when I signed up for the race I was in shape to race for a podium spot and beat my time from 6 years ago. Now it would just be a slow workout and with only a month of running back in the legs I don;t want to risk re-injury. Now I will just enjoy the training and beong able to pursue my passion and look forward to killing it in 2015 !

      2 days ago Like1 person

  8. RUN
    good art museum to Meredith 5 mi 00:45 08:59 pace

    Workout # 2. Hello hills. Nice to see you again. Felt stronger than expected. Thankful to be able to enjoy this run on another beautiful day.

  9. FIT
    good body weight day

    workout # 1. 60 pullups, 45 dips, 360 alternate pushups

  10. FIT
    good glutes and legs at Planet Fit...

    Workout # 3. 100 each of single leg squats, single lg bridges and psoas lifts. 3x10 hip thrust w/ 50 lbs, hip and back extensions and 2x10 leg press.

  11. RUN
    good Neuse Greenway/ falls dam. 4 mi 00:38 09:24 pace

    Workout # 2. Easy miles. Gorgeous day. Would loved to have kept going but I could feel yesterday's hard workout. Being patient.

  12. FIT
    good morning core

    workout # 1. greeting the day building the core. 30 minutes of leg raises, stability ball and kettlebell stuff.

  13. RUN
    great neuse greenway/401 6 mi 00:54 09:01 pace

    workout # 2. This was a total surprise. I had planned on just getting in a slow run but got to the trail after leaving the gym and realized in the dark I had grabbed my "fast" shoes. Took... read more

    • Bill P.
      Bill P. Great Performance
      Great Performance:

      Sounds like a happy accident! Fantastic splits!!

      5 days ago

    • Joey A.
      Joey A.

      thanks Bill. A real confidence boost for me today

      4 days ago Like

    • Jen R.
      Jen R.

      Great splits!

      4 days ago Like1 person

    • Joey A.
      Joey A.

      thanks, i really didn;t think i could come close to those times this soon after the long injury layoff.

      4 days ago Like1 person

  14. FIT
    good free weights

    Workout # 1. 40 minutes with some chest but focused on the back and shoulders. Finished up with some hip and back extensions.

  15. FIT
    good coremegeddon

    workout # 4. Finally back for the 1st coremegeddon session since the vacation. 20 minutes of ab intensity.

  16. FIT
    good butt

    workout # 3. 100 single leg bridges and 100 single leg squats

  17. RUN
    blah home 6 mi 00:59 09:47 pace

    workout # 2. Just didn;t have it today. Planned on 10 but felt tired, dead legs and no zip. Almost bailed but decided to go for awhile. Felt a little better after 2 miles but made the smart decisi... read more

  18. FIT
    good situps challenge

    workout # 1. 400 situps total with 90 w/ 5 lbs, 80 w/ 10 lbs and 70 w/ 15 lbs. 5 minutes of side and back stuff

  19. FIT
    good butt

    workout # 3 100 each of single leg bridges, single leg squats and psoas lifts

  20. RUN
    good neuse greenway/ 401 5 mi 00:45 09:05 pace

    workout # 2. Mostly easy on a lovely afternoon. Picked it up the middle 2 miles in 8:27 and 8:22, my fastest since July !