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David logged 4815 miles.

Last workout about 1 month ago. Help get them back on track!

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  1. RUN
    good Treadmill Intervals 3.5 mi 00:35 10:00 pace

    Cycled between 2 mins running at a 7:24 pace and 1 minute walking at a 17:00 min pace.

  2. FIT
    great Bodyweight Routine 00:20

    All performed slow enough to not compromise form, especially the squats:
    50 Sumo jumping Jacks
    25 Squats
    15 Pushups
    30 Lunges
    30 Bicycle Crunches
    1 minute forearm plank
    1 minute rest
    Repeat 2 more ... read more

  3. RUN
    good Sunday 19 19 mi 03:35 11:18 pace

    Forgot to post this

  4. RUN
    good Hotel Treadmill 3 mi 00:27 08:50 pace

    Packed the basic essentials so had to resort to the hotel dreadmill due to the temps outside.

  5. FIT
    great Hotel Bodyweight

    50 Sumo Jumping Jacks
    25 Squats
    15 Pushups
    30 Lunges
    30 Bicycle Crunches
    60 second Plank
    1 Minute rest

    3 Sets

  6. RUN
    great KORE Speed Work 2 mi

    4 sets of 10: 30 yard sprints with 30 yard cool downs. Followed by .75 mile cool down and lots of foam rolling.

  7. RUN
    great Thanksgiving Day workout 3.2 mi 00:32 09:59 pace

    1.6 miles to the gym, a boot camp circuit 4 times and then 1.6 miles back home.

  8. RUN
    good Treadmill Intervals 2.25 mi 00:25 11:06 pace

    Rotated between 1 minute walking at a 20:00/mile pace at 3% grade and 1 minute running at a 8:00/mile pace at a 5% grade.

  9. RUN
    Harbison long run 16.5 mi 03:33 12:54 pace

    Ran one loop of the new Harbison 50K course with a little extra on the side.

  10. RUN
    great Saturday Run 5.9 mi 00:58 09:51 pace

    Paced Jenny on the Columbia Riverwalk for her last Tempo run before Governor's Cup half. Never felt winded during this run. It's all coming back to me now.

  11. 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.

  12. 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

  13. 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.

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

    Ran the course for the Mike Donahue Memorial Run

  15. 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.

  16. 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

  17. 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

  18. 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.

  19. 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