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Entries

  1. FIT
    good body weight day

    workout # 1. 60 pullups, 45 dips, and 360 alternate pushups. and some planks for the fun of it

  2. FIT
    good core crusher

    workout # 2. One hour of core and glute craziness. What is pretty cool about this is the fact that I did so many different exercises and still not even half of all I have in the mix at different ti... read more

  3. RUN
    alright home 5 mi 00:45 09:03 pace

    workout #1 easy morning miles. felt a bit flat post race and stressed

  4. RUN
    good Flowers Plantation Turkey Tro... 3.1 mi 00:23 07:27 pace

    workout # 2. Things went well. A cold 25F at the start but I warmed up quickly. 79 starters and i was in 5th place by the 1/2 mile mark. mile 1 in 7:09, my fastest since before the injury. Mile 2 h... read more

  5. RUN
    good flowers plantation 2 mi 00:19 09:29 pace

    workout # 1. warmup and cool down miles from the race

  6. RUN
    Umstead reedy creek 6 mi 00:53 08:48 pace

    Workout # 2. Easy miles in the woods. Good for the heart mind and body

  7. FIT
    planet fitness

    Workout # 1. 45 minutes of free weights. Arm blaster.

  8. FIT
    good core

    workout # 1. 20 minutes of core with leg raises, stability and a few other things. Not doing much tday after getting a massage this morning.

  9. RUN
    great art museum to Umstead 6 mi 00:48 08:04 pace

    Workout # 2. Wow. I felt amazingly good today. Really wasn't expecting to feel to good after yesterday's hard 10 but I had zip in the legs from the beginning. I think I shattered my cour... read more

  10. FIT
    good body weight day plus a chalenge

    workout # 1. Started off with another one of Bill Gentry's challenges. 4 sets of 10 pushups, 15 squats and 5 pullups for time. Did 2:48 for my first attempt. Think I can do a lott better now t... read more

  11. FIT
    good glutes

    workout #3. normal glute routine and a little foam rolling

  12. RUN
    good neuse greenway/poole rd and w... 10 mi 01:26 08:38 pace

    workout # 2. warmed up a mile then 8 x 1/2 mile at marathon pr pace with half mile at around 9mp. Too fast on almost all of them but felt good. Cold and a bit of a breeze. Only saw two people out w... read more

  13. FIT
    good situps challenge

    workout # 1. 360 situps includng 85 w/ 5lb weight, 55 w/ 10 lbs and 45 w/ 15 lbs. 10 minutes of side and back stuff.

  14. FIT
    good glutes

    workout # 3. home from the gym and di my normal glute routine of single leg squats, bridges and psoas lifts.

  15. FIT
    good planet fitnes

    workout # 2. returned to the stairmill for the first time in about two months, Didn;t want to over do it or challenge anything . Felt good and climbed 150 floors in 30 minutes.

  16. FIT
    good planet fitness

    Workout # 1. 45 minutes of free weights. All upper body.

  17. RUN
    good home 6 mi 00:54 08:55 pace

    workout # 2. Easy miles at home on gently rollling hills. Felt much better than yesterday. 36F and calm felt near perfect for a run.

  18. FIT
    good core and glutes

    workout # 1. 30 minutes easy core and my glute stuff

  19. FIT
    body weight day

    Workout # 2. 36 pull ups 45 dips and 250 pushups

  20. RUN
    Umstead 10.3 mi 01:40 09:40 pace

    Workout # 1. Not feeling it today. OK pace most of the run but weak on the hills. Cut it short and glad that I did because I was dragging going up power line to my car.