8158 total / 2127 in 2014

2014: the year of strength training. Gotta slay this dragon once and for all. No more injuries!

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  • 39 miles
  • 04:35 time
  • 2838 calories
  • 4 workouts
  • This Week time period


  1. RUN
    great Montgomery 10 10.01 mi 01:39 09:55 pace

    Not a bad run. Just trying to go easy, but i can tell i've gotten faster. We'll see how the 15 goes this weekend.

  2. VELO
    great stat bike 6 mi 00:30 12.0mph pace

    Just a few miles while thinking and planning races for next year. So many options! I want to do some more trail runs next year and get back to the duathlons! My calendar is crammed full at this poi... read more

  3. RUN
    great river run 5.01 mi 00:49 09:42 pace

    Can't believe we're up to 80 today. Felt good to stretch out the legs. Took a couple of miles to warm up as i was my own worst sabateur today, some how i got into the Halloween candy. I s... read more

  4. VELO
    good APL 18.46 mi 01:37 11.4mph pace

    Legs still have no pep! It is a hilly ride, but it's the one i do 2 to 3 times a week. I was expecting the legs to be back at it by now. Guess it's time for a day off. I'll move my s... read more

  5. VELO
    great around the hood 13.1 mi 01:04 12.2mph pace

    Just a little stretch out for the legs. They actually feel pretty good, only the right leg feels it going down stairs. Slacker left!

  6. RUN
    great Laurel 21 20.84 mi 03:32 10:11 pace

    Last long run. Was gonna try to do 22, just to give myself confidence that i can go beyond 20. At mile 20 i decided 21 would be enough. First 11 felt fantastic, very strong on the hills. Stopped ba... read more

  7. RUN
    great Montgomery 10.01 mi 01:40 09:56 pace

    Fantastic run, although i had some resistance getting out there. 50, damp and rainy just didn't quite feel like it. By mile 5 i was feeling great, ended with a strong finish. Still loving the ... read more

  8. RUN
    great river run 6 mi 01:00 09:59 pace

    Bought a pair of Mike's magic shoes (Hoka cliftons) at the running festival last weekend. Pretty sweet ride!! Didn't push just let myself run. Seems to be my main mode right now, just enj... read more

  9. VELO
    great APL 18.49 mi 01:33 11.9mph pace

    Love this morning riding thing! A bit colder today, but i dressed for it so it was invigorating!

  10. VELO
    great home to Lake Elkhorn and back 26.34 mi 02:17 11.5mph pace

    Sure do love starting the day like this! A bit chilly and windy, but the new wind pants worked great! Legs a bit tired, but thoroughly enjoyed this!

  11. RUN
    great Baltimore half marathon 13.36 mi 02:06 09:26 pace

    Beautiful day, managed to avoid overdressing. I forgot how hilly this course is. I started nice and slow and basically did a progressive run. I held back until we got to mile 10, then i let 'e... read more

  12. RUN
    Baltimore half warm up 2 mi

    Wanted to get in 15 today so i jogged along the course for a mile then headed back to the start. So fun to see all the marathoners going and soak in the pre-race excitement

  13. RUN
    great Montrose hill 4.79 mi 00:48 10:05 pace

    Fantastic run! Gotta say those 20 mile runs sure make the 5ers awfully short and sweet. Legs are feeling so great! Just wanted to go! Late in the season, but feeling good!

  14. FIT
    good stat bike 12 mi 01:00 05:00 pace

    Distance is a total guess, that part of the bike no longer works. But i can reliably get 12 miles in an hour, so it's reasonable. Boring, but better than nothing.

  15. RUN
    great beach drive 10 mi 01:44 10:24 pace

    Surprised at how warm it was. I was still in MI mindset and brought too warm clothes to work. Felt pretty stupid running in long sleeves as i passed everyone in singlets. Legs felt pretty good though.

  16. RUN
    great Williamston school loop 5.76 mi 01:01 10:30 pace

    Beautiful fall morning. I had forgotten how beautiful MI can be in the fall. Slightly overdressed as the sun made it feel a lot warmer than 40. Didn't worry about time just enjoyed the run!

  17. FIT
    great core plus 02:00

    Miss my bike for these recovery days. Decided to work in the yard instead of going for a walk. Cleaning brush debris and moving rocks to shore up the drive by the stream. Plus my usual core work, s... read more

  18. RUN
    good Williamston 20 20 mi 03:39 10:56 pace

    Second 20 in the books. Shew! Don't think this was any easier than the first 20 a couple of weeks ago. Did OK until about mile 17, then i started to drag! Tried the compression knee socks, so ... read more

  19. RUN
    good williamston 10 10 mi 01:44 10:23 pace

    Got an early start, at least it felt early as it was still an hour before sun up. Took it nice and easy meandering throughout town. I did do a few striders at the and, but they didn't have muc... read more

  20. RUN
    great williamston 5.36 mi 00:55 10:19 pace

    Lovely morning run. A bit damp from the rain, so a bit humid, but fairly cool. Overdressed, but quickly took the sleeves off my jacket and was fine. Picked up the pace in the last mile sand enjoyed... read more

    • Kurt K.
      Kurt K.

      Nice run this morning!!

      26 days ago Like1 person

    • Show 12 more comments...
    • Ju Y.
      Ju Y.

      You can start speed work by something simple like 4-8 strides at the end of your easy run. Then maybe start to do a mile at faster pace (like marathon pace) for 1-2 miles with 1 mile easy run (maybe 2 -3 sets of those), then you can start pick up faster pace like lactate threshold pace, 10K, 5K pace. Just make sure you warm up before any speedwork. Start slowly because when you add speed, it's easier to get injury.

      24 days ago Like1 person

    • Laura

      Ahh speed-work is fun. You'll love it. Start with some easy 3 x 400s with recovery intervals and build up to 800s. Raining over here too... Nice miles carol :))

      24 days ago Like1 person