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  • 6 miles
  • 01:30 time
  • 648 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. Vira K.'s Photo Vira

    Roll call for Dirty German this weekend... Christine S. and I are doing the 25k! And Patrick B. is doing the big 50k!

    about 7 hours ago
  2. Vira K.'s Photo Vira
    RUN
    great 6 x 400's 3.5 mi 00:30 08:38 pace

    I had a hard time falling asleep last night so I'm surprised how great I felt this a.m. 6x400's in 1:47 (7:08 pace) with a mile warm-up and 1/10 mile recoveries. Easy peasy the rest of th... read more

    about 10 hours ago
  3. Vira K.'s Photo Vira
    Shared Photo

    1 day ago
  4. Vira K.'s Photo Vira
    RUN
    great progression 2.29 mi 00:20 08:44 pace

    A mini progression on the TM next to the "Oh sh*t" lady. This prim & proper and very fit older woman I see at the gym all the time was running and muttering, "oh sh*t, oh sh*t.&q... read more

    1 day ago
  5. Vira K.'s Photo Vira
    FIT
    great legs 00:40

    Strength training for legs. I skipped last week so I got it done early this week so I can have fresh legs for Sunday! (Dirty German)

    1 day ago
  6. Vira K.'s Photo Vira
    FIT
    good chest & tris 00:35

    Strength training for chest & tris.

    2 days ago
  7. Vira K.'s Photo Vira
    RUN
    good shorty 1.04 mi 00:10:00 09:36 pace

    Just a short run after lifting so I could loosen the legs and do some stretching. One week til the Dirty German 25k!

    2 days ago
  8. Vira K.'s Photo Vira
    Shared Photo

    I wore my new Injinji toe socks on the trails today. I liked them! Very comfortable. No issues, even though there is some extra length of sock on some of my smaller toes.

    3 days ago
  9. Vira K.'s Photo Vira
    Shared Photo

    Here's a map of the full Green Ribbon Trail. We started just south of Penllyn Woods (around mile 5.5) and ran to the Philadelphia Cricket Club, and back.

    3 days ago
  10. Vira K.'s Photo Vira
    RUN
    great GRT with T & C 13.75 mi 02:21 10:15 pace

    My longest trail run ever! I hit the Green Ribbon Trail with Tom C. and Christine S. . Tom ran with us for the first several miles, and then Christine & I took off on our adventure. I was feeli... read more

    3 days ago
  11. Vira K.'s Photo Vira
    walk
    great Yes! 2.2 mi 00:40 18:10 pace

    No, I didn't find the D&R Canal trail, though I've given up trying given the sketchy neighborhood and shoulder-less roads and creepy people on the way there. However, I tried somethin... read more

    4 days ago
  12. Vira K.'s Photo Vira

    Who's running Tex Mex? Less than 200 spots left!
    https://www.runtheday.com/registration/race_info/14184

    4 days ago
    • Glenn W.P
      Glenn W.
      Glenn W.

      I was just going to post this! Thanks for sharing that! So many people tell me every year "I missed getting in, I wanted to do that one".

      4 days ago • Like

    • Show 3 more comments...
    • Chris O.
      Chris O.
      Chris O.

      Aren't there usually like 8 million people in that 5k? for me, 5k's aren't much fun once you get beyond 300 people.

      4 days ago • Like • 1 person

    • Glenn W.P
      Glenn W.
      Glenn W.

      @Chris O., For me, 50. I never win anything over that many :) @Joe H., $42 so Vira, her friends, and I can run on the trails this summer:) The margarita alone is probably worth $42. Oh well, nice try on that one. Well you do get to see and party with a lot of your DM friends. That's priceless, right?

      4 days ago • Like • 1 person

  13. Vira K.'s Photo Vira
    RUN
    good morning mist 5.01 mi 00:46 09:12 pace

    Other than a tight lower calf on my right leg, this was quite pleasant. It was overcast, and the mist was laying low on the grass. Very pretty. It's going to be hot & humid today!

    5 days ago
  14. Vira K.'s Photo Vira
    Shared Photo

    #dailymission What a fun daily mission! This is how I feel when I'm trail running - working my way down the trail, happy and light, taking quicker steps...just like tip-toeing through the tulips!

    6 days ago
  15. Vira K.'s Photo Vira
    FIT
    good shoulders, back & biceps 00:40

    Strength training for shoulders, back & biceps.

    6 days ago
    • Dale T.P
      Dale T. Hi-five
      Dale T. Hi-five:

      Nice session Vira!

      6 days ago

    • Glenn W.P
      Glenn W.
      Glenn W.

      Great work! I need to follow your example.

      6 days ago • Like

    • Drago D.
      Drago D. You're an Inspiration
      Drago D. You're an Inspiration:

      Very important work! My back reminds me on my laziness ...

      6 days ago

    • Lisa C.
      Lisa C.
      Lisa C.

      Great job on the upper body after your quick shake out run!

      6 days ago • Like

  16. Vira K.'s Photo Vira
    RUN
    good nice n easy 1.03 mi 00:10:00 09:40 pace

    Little shake out run. Limited time. Early meeting today.

    6 days ago
  17. Vira K.'s Photo Vira
    walk
    good very shady 2 mi 00:35 17:30 pace

    Now I know why people walk laps around the office complex. Hamilton is a very, very shady town. The weather is gorgeous, so I set out to find the D&R Canal Trail, but just as I was almost there... read more

    7 days ago
  18. Vira K.'s Photo Vira
    Shared Photo

    When I'm not running...

    7 days ago
  19. Vira K.'s Photo Vira

    Who'd like to join me for a run on the Green Ribbon Trail this Saturday? Christine S. and Elizabeth can attest to how fun and pretty it is! The plan is to run about 14 miles, or about 1 hour 1... read more

    7 days ago
  20. Vira K.'s Photo Vira
    RUN
    great mile repeats 5 mi 00:42 08:27 pace

    3 x mile repeats at 7:35, 7:30, and 7:30. That last one was tough! Thankfully I had a bottle of Gatorade for the recovery periods.

    7 days ago