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  1. RUN
    good Thursday Morning Start 8.5 mi 01:20 09:25 pace

    Feels great outside. kept the pace easy for the most part. Felt some hamstring tightness the last 2 miles. All in all, a good run.

  2. RUN
    great Lunar Eclispe 8.5 mi 01:18 09:11 pace

    Started out with a bright full moon and didn't need a headlamp. I got to watch the lunar eclipse progress from full moon to full on blood moon. Some times the sights along the run are what mak... read more

  3. RUN
    great Friday 10K 6.3 mi 01:00 09:26 pace

    My first pre-dawn weekday run in a while. I feel the running mojo coming back.

  4. RUN
    good Augusta Canal 3 mi 00:30 09:50 pace

    Ran the course for the Mike Donahue Memorial Run

  5. RUN
    great Harbison State Forest 4.5 mi 00:53 11:51 pace

    Ran one loop of Firebreak Trail at Harbison State Forest in Mike's memory.

  6. FIT
    great Table Rock State Park 8 mi 04:00 30:00 pace

    Hiked to the top of Table Rock in upstate SC to honor the memory of my fallen brother and best friend, Major Mike Donahue who was killed in a suicide bombing on Tuesday in Kabul. Mike was due home,... read more

  7. RUN
    Harbison - Firebreak Trail 6.6 mi 01:30 13:38 pace

    What was supposed to be two loops of Firebreak this morning was cut short by a nasty blood blister that came up on my foot and made it unbearable to try to run. With a little over .50 mile to go on... read more

  8. RUN
    great Sunday run through Columbia 5 mi 00:50 09:55 pace

    A good morning run through downtown Columbia and up Saluda Ave. I played Rabbit for Jenny, staying a few hundred yards ahead of her.

  9. FIT
    great 1/4 Murph x2

    Inverted Rows 5 sets of 5 times 2
    Pushups 5 sets of 10 times 2
    Squats 5 sets of 15 times 2

  10. RUN
    great The rune from 1/4 Murph x2 1 mi 00:06:30 06:30 pace

    2 - 1/4 mile runs, once before the workout and right after the workout. Did two sets

  11. RUN
    blah Harbison State Foreat 11.15 mi 02:09 11:34 pace

    What was supposes to be a 20 mile run at Harbison State forest started out great, within a few miles I was struggling to breath, blamed it on the humidity. By mile 7, I was dizzy and very nauseated... read more

  12. FIT
    great 1000 Rep Challenge 00:32

    Today's 1000 Rep Challenge. Woke up with a little bit of DOMS. Adjusted the routine to do an equal number of sets per exercise and printed it out to follow easier than off my phone.

    Burpees ... read more

  13. FIT
    great 1000 Rep Challenge Day 1 00:35

    Burpees - 5 sets of 10 reps (50 reps total)
    Ground-Zero Jumps - 4 sets of 25 reps (100 reps total)
    Pushup - 10 sets of 10 reps (100 reps total)
    Bodyweight Squats - 6 sets of 25 reps (150 reps total... read more

  14. RUN
    great Sunday 6 6 mi 01:03 10:30 pace

    A great run through Columbia with Jenny. I was her rabbit, running about 100 feet ahead of her setting the pace. Ran up the Saluda Ave hill...beastly.

  15. RUN
    alright Columbia 8 mi

    Started out with Jenny on her second loop of a 20 mile training run, was planning on 10 with her. About 4 miles in for me (14 for her), she started to bonk. I quickly realized it was an electrolyte... read more

  16. RUN
    blah Harbison State Forest - Fireb... 4.5 mi

    Ran with Jenny and Jennifer until the piriformis started acting up and relegated me to walking. Other than that, great run with wonderful company

  17. RUN
    good Asheville 5.4 mi 01:00 11:06 pace

    Forgot to post these on 4th of July weekend. Great run in Asheville with Jenny and Richard.

  18. RUN
    great Sunday long 15.3 mi 02:55 11:26 pace

    A great run through Columbia with Jenny and Pam! Got to see parts of Columbia that I normal don't see as I'm driving in town.

  19. RUN
    great Without Limits Ultra Race Series 32 mi 10:00 18:45 pace

    Plan was to go for the 100 miles in 24 hours but chafing and blisters had other plans. The heat and humidity was horrendous!

  20. RUN
    great Sunday funday 10 mi 01:49 10:54 pace

    Last long run before the Knock on Wood 24 hour on Saturday. Went out with a plan to nail my run/walk pace of 11:00 minute per mile.