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  1. 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

  2. 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

  3. 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.

  4. 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.

  5. 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!

  6. 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.

  7. RUN
    blah Wednesday morning suckfest 8.5 mi 01:20 09:24 pace

    Between last night's late dinner the 75 degrees and 80% humidity and the couple GI issues this run sucked. Ended up walking the last mile home just because I wasn't feeling it anymore. Oh... read more

  8. RUN
    great Columbia, SC Riverfront 5.75 mi 00:55 09:33 pace

    A great afternoon on the riverfront in downtown Columbia. A nice easy run with one awesome person.

  9. RUN
    great Back to the Grind 6.5 mi 01:00 09:13 pace

    A comfortable, easy morning run in 73° with 85% humidity. I was drenched by the end of this run. Glad to be getting back to a routine after the ankle injury on May 3rd.

  10. RUN
    great Wednesday Morning 5.88 mi 01:00 10:12 pace

    A great run with great people to start the morning!

  11. RUN
    Sunday Long Run 13.35 mi

    Forgot to post these miles on Sunday.

  12. FIT
    great Leg day 00:45

    Started with 5 minute warm up on the stationary bike at 130 RPM.
    Leg extensions 3 sets of 12 @ 100 lbs. Leg Curls 3 sets of 12 @ 150 lbs. Weighted crunches, 100 count at 65 lbs, 4 sets of 12 Yes/No... read more

  13. RUN
    great Speed work Tuesday 3 mi

    1 mile warm up at 8:30 pace. 8x100 sprints with 8x100 recovery. sprints were as follows (in seconds) 15, 16, 15, 16, 17, 18, 19, 16. Recovery runs were 45 seconds. 1 mile cools down at 10:00 pace

    • Mosi S.
      Mosi S.

      What's in the hopper D?

      3 months ago Like1 person

    • David N.
      David N.

      Just trying to build up speed at this point. Need to get faster to keep up with you, brother! Just have a 24-hour planned for June and nothing else on the radar for now. That will change as the year progresses.

      3 months ago Like

    • Mosi S.
      Mosi S.

      Money! Keep it up!

      3 months ago Like1 person

  14. FIT
    Work Gym

    5 minute warm up on the stationary bike, never going below 125 RPM. Three sets of 12 reps chest press @ 70lbs. Three sets of 12 reps dumbbell presses with 30 lbs dumbbells each. 3 sets of bicep cur... read more

  15. FIT
    Leg Day

    Stationary bike warm up. 2 miles in 5 minutes.
    Leg Extensions - 3 sets 12 @ 100 lbs each, 15 seconds rest between each set.
    Hamstring curls - 3 sets of 12 @ 130 lbs, 15 seconds rest between each s... read more

  16. FIT
    great Lunch time work out

    4 supersets of shoulder lifts and presses, 3 sets of skullcrushers, 3 sets of chest press, 3 sets of bicep curls per arm. 100 bent knee crunches. 50 V-ups.

  17. RUN
    great Speed Work 3 mi

    Started with an 8:00 minute warm up mile. Then did a progressive mile, 4 laps, non-stop getting faster with each lap. Lap 1: 1 min 50. Lap 2: 1:40. Lap 3: 1:35. Lap 4: 1:30. Finished with a 9:00 mi... read more

  18. RUN
    Saluda Shoals Park 6.4 mi

    Forgot to add this run on the 19th. Plan was to run Harbison but Harbison was closed so we ran over at Saluda Shoals.

  19. RUN
    good speed work 3 mi

    Back on the track for some speed work. 1 mile warm up, 8x100 with 100 meter active recovery in between. Finished with 1 mile cool down. the 100s were 15,17,16,17,17,16,19,19 seconds per 100.