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  1. RUN
    Courtney Campbell Brick Run 2 mi 00:20 09:51 pace

    Surprised I felt so good off the bike since I have not ridden more than an hour the past 4 months.

  2. VELO
    Courtney Campbell Trail & Around 33.7 mi 02:20 14.4mph pace

    Wind & stopping at too many intersections will kill your pace. Hit the Courtney Campbell Trail for some miles with Kelly B. as she is in a holding pattern for IMMD. Wind was a killer so we cros... read more

  3. walk
    Not a Run 3.52 mi 01:00 17:02 pace

    Plan called for 60:00 run but legs are shot from strength this week so I opted for an hour walk/jog. More walk than jog but it is what my body needed today. Gotta save my legs for the bike tomorrow.

  4. FIT
    Legs & Abs 01:00

    leg press, weighted lunges, kettle bell swing, leg curls, kettle bell sumo high pull, butt blaster, weighted step ups, weighted reverse lunge, box jumps (just for Beth Bob S.) and finish off with s... read more

  5. RUN
    Rainy Treadmill Morning 4 mi 00:43 10:39 pace

    10 min WU, 3x4T/3R, 10 CD & brisk walk to 4 mi

  6. FIT
    Why...on a Monday? 01:00

    TM 2 lap run to warm-up. 8 x 5 Bench press & incline press. 15 minutes - 5 squat jumps, 10 push ups, 30 burpees. 8 x 5 pull down & pull ups. 12 minutes - butterfly sit-ups & jumping jacks.

  7. swim
    Clearwater Beach OWS 565 m 00:17 48:39 pace

    Nice way to recover the legs after a long run. We did a triathlon this, swim, breakfast!

  8. RUN
    Clearwater Beach w/Kelly 8 mi 01:24 10:31 pace

    Last run with Kelly B. before she conquers IM Maryland.

  9. FIT
    It's Wednesday! 01:00

    Good mix of overall body workout today. Box hops, ball slams, snatches, dead bugs, touch downs, bicycle crunches & v-ups.

  10. VELO
    Around the Island 14.64 mi 00:56 15.7mph pace

    Getting the hang of this riding before sunrise thing.

  11. swim
    Gorgeous Day for a Swim 580 m 00:18 49:56 pace

    Short OWS post run. Felt good on tired legs.

  12. RUN
    Sunday Funday 14 mi 02:36 11:06 pace

    Last long run with Kelly before she tackles IM Maryland.

  13. VELO
    Legs are Screaming 17 mi 01:00 17.0mph pace

    Legs are so tired this week and not wanting to make the climbs.

  14. RUN
    Intervals...oh my! 4.25 mi 00:43 10:13 pace

    Easy 14min warm-up followed by 3x4/3 on very tired, sore legs and ended with 7min cool down.