1168 total / 115 in 2014

- first half marathon in april 2012 (2:10:37) - next half marathon coming up in the fall of 2014. hoping for a sub-2:00. - run injury free and strong

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  1. sick of being sick. i'm feeling well enough today to get out there for a run after work, but we'll see what happens. 35-40:00 on the plan, but i haven't moved since friday, so i may ... read more

  2. FIT
    quick and sweaty (t.w.s.s.) 00:20

    quick and sweaty 3 sets:
    bear crunches
    sk8r jumps
    2 legged jumps at 180bpm
    cheek-to-cheeks at 180bpm
    mountain climbers

  3. RUN
    nordeast 3.35 mi 00:32 09:37 pace

    my trainer told me to find some songs at 180bpm. so i did. and it was awesome! i had to take shorter and quicker steps to keep up with the music, and then it just felt like a dance party. i may or ... read more

    • Brett B.
      Brett B.

      Quick cadence is the key. That's usually the thought I have when is see those super striders out there. Nice run!

      7 days ago Like1 person

  4. RUN
    3.1 mi 00:31 09:50 pace

    a bit quicker today. hooray!

  5. RUN
    3.05 mi 00:32 10:29 pace

    running in the morning is funny. i was barely awake and very stiff and sore. i blame last night's decision to drink 1/2 bottle of wine and watch too many episodes of deadwood.

  6. RUN
    west river parkway 5 mi 00:53 10:30 pace

    longest run of 2014 so far! felt great this morning. i think it was the oatmeal and hard boiled egg.

  7. FIT
    at home 00:30

    4 sets:
    20 bw squats and squat 'n holds (ain't nobody got time for that)
    10 stair push ups (push it real good!)
    single leg roman dead lifts with 20# db (roman style!)
    60 second plank (arr... read more

  8. RUN
    with a friend on the road to ... 2.95 mi 00:30 10:10 pace

    ran into a friend on the next treadmill, which really made my attempt at a tempo run a bit easier.

  9. FIT

    4 sets of 10:
    3 way lunges (5#)
    single leg standing cable row (30#)
    plate rotations - attempted with a 25# plate. nope. went down to 20# to finish.
    single leg bridge
    lat pull down (40#)
    curl to pre... read more

  10. RUN
    treadmill warm-up 0.97 mi 00:10:00 10:18 pace

    warm-up run.

  11. RUN
    good run commute 3.95 mi 00:42 10:37 pace

    a little bit longer than scheduled today. but still good.

  12. RUN
    4.23 mi 00:45 10:41 pace

    really surprised at this. didn't feel like i had it in me, but i guess i did. 4-5 on the schedule for today, 4.2 done!

  13. FIT

    3 sets of this:
    5# 3-way lunges
    25# single leg standing cable row
    15# plate rotation
    single leg bridge
    30# lat pulldown
    10# curl to press
    5# hi carry

  14. RUN
    road to nowhere 0.86 mi 00:10:00 11:37 pace

    just a ten minute warm-up this morning.

  15. RUN
    on the road to nowhere 2.92 mi 00:30 10:16 pace

    i needed to have a good run this week, for my own psychological health. and this was it.

  16. FIT

    3 sets:
    bw squat
    squat jump and hold
    push ups
    single-leg roman dead lifts
    side plank
    bench hip thrust

  17. RUN
    run commute 3.03 mi 00:32 10:23 pace

    my commuterun was going swimmingly until i slipped and fell on ice, twice within 5 seconds. i was able to get up, brush off the the snow and finish the run. but i'm putting my money on a signi... read more

    • Martin S.

      Ice! I drenched my T shirt at work today playing kick the can. I didn't know places still had ice.

      24 days ago Like1 person

    • Martin S.

      I hope it isn't too bad.

      24 days ago Like

    • Ashley G.
      Ashley G.

      we have yet to get above 20 degrees. wait, i take that back. it was 40 degrees once, like, two weeks ago, and only for an hour.

      24 days ago Like

    • Adam

      nice commuter milies!!

      23 days ago Like

  18. RUN
    le treadmille 3 mi 00:33 10:54 pace

    totally was not feeling this today. kathi keeps telling me that just being consistent and getting in the scheduled runs will make me faster/better/stronger. i do feel better for sticking with it th... read more

  19. FIT

    my trainer is out of town for a month, so it's up to me to kick my own ass now.

    2 sets of a.m.r.a.p.:
    squat jumps
    ankle jumps
    single leg elevated bridge
    stability ball hammy curls
    planks on a... read more

  20. RUN
    2.9 mi 00:29 10:00 pace

    what a hot mess. that's the last time i drink a beer before going for a run... ugh. but at least i did it and it's done.