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  • 30 miles
  • 03:45 time
  • 2751 calories
  • 8 workouts
  • This Week time period


  1. RUN
    good Scare Away Brain Cancer 5K 3.16 mi 00:19 05:57 pace

    First race since the Rochester Half and my ankle injury. Overall, it went pretty well. Second mile was tough with a headwind. No PR today -- a few seconds short. Looking forward to the East Ave Gro... read more

  2. RUN
    good Hojack + Bird Sanctuary + Nor... 7.16 mi 00:57 07:57 pace

    Easy 7. Loved the colorful foliage on the trails.

  3. FIT
    good 2x YMCA Weight Circuit

    Hour of weights plus two sets of leg lifts.

  4. RUN
    good 4mi Morning Work Loop 4.24 mi 00:34 07:58 pace

    Easy 4 before work.

  5. RUN
    good Treadmill Tempo 7 mi 00:52 07:25 pace

    Tempo tuesday is back! Just a short one to get back into it. I was a bit bummed to have to run inside. Felt hard but not too crazy. Did 2mi easy + 3mi tempo (6:27, 6:25, 6:25) + 2mi easy.

  6. RUN
    good 4mi Whitespire/Bainbridge Loop 4.12 mi 00:32 07:52 pace

    Easy 4. HR was still a touch high, but not crazy. Decided to try to get back to normal by tossing in some striders in the last mile. Felt good to go fast again.

  7. RUN
    good Treadmill 8 mi 01:06 08:17 pace

    Easy 8 on the 'mill. Still trying to get over this cold.

  8. RUN
    good 4mi Phillips/Champion Loop 4.08 mi 00:33 07:57 pace

    I guess my cold took a turn for the worse. This was supposed to be an easy run, but felt more like a slog. HR was super high.

  9. FIT
    good 2x YMCA Weight Circuit

    Hour of weights plus two sets of leg lifts.

  10. RUN
    good 4mi Hawley/Hefner Loop 4.03 mi 00:32 07:55 pace

    Easy 4 in the rain. Hope this warm weather sticks around for a while.

    • Laura A.
      Laura A.

      Nice miles John, warm weather is nice although a little cooler wouldn't's FALL!! :)

      11 days ago Like

  11. RUN
    good Hojack + Bird Sanctuary + Nor... 7.2 mi 00:57 07:55 pace

    Easy 7. This felt hard, but my HR average was low. I need to get that "feeling" back.

    • Laura A.
      Laura A.

      Nice miles this morning John, that feeling will be back before you know it.

      11 days ago Like

  12. RUN
    good 4mi Lapham/Ridge Loop 4.18 mi 00:32 07:41 pace

    Easy 4.

  13. RUN
    good Hojack + Bird Sanctuary Loop 6.1 mi 00:49 07:57 pace

    Easy 6. It was nice to finally get back out to the Bird Sanctuary trail. Definitely beautiful this time of year with the changing leaves.

  14. FIT
    good Rollerblading 4.6 mi 00:26 05:42 pace

    Easy 5 on the 'blades. It's amazing how much more speed I can carry when I don't have to deal with school traffic. Forgot to start my Garmin after stopping for traffic, so the route ... read more

    • Laura A.
      Laura A.

      Great job getting cross training in out there! How's the ankle?

      16 days ago Like

    • John S.
      John S.

      Ankle seems to be holding up well. Just making sure I don't re-injure it by building my mileage back up too quickly.

      16 days ago Like

  15. RUN
    good 4mi Phillips/Ridge Loop 4.07 mi 00:33 08:01 pace

    Easy 4. Slowly getting back to normal. Quite brisk out this morning.

  16. FIT
    good 2x YMCA Weight Circuit

    Hour of weights plus two sets of leg lifts.

  17. RUN
    good 4mi Pierce/Ridge Loop 4.05 mi 00:32 08:00 pace

    Easy 4. Just hoping to make it through the week without re-injuring myself. So far, so good.

  18. RUN
    good Rollerblading 5.15 mi 00:30 05:47 pace

    Easy 5 on the 'blades. Honestly, I just can't keep my HR up on these before I have to stop, slow down, or go on a thin sidewalk. I did manage to hit 21mph on a downhill, though. That was ... read more