5206 total / 325 in 2014

sub 1:40:00 half. 5K time that starts in a 20, not a 21. We'll see what happens from there.

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  • 4 miles
  • 00:34 time
  • 428 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good nice and easy 4 mi 00:34 08:25 pace

    Nothing fancy here, just an early morning gym sweatfest. Followed by a 10 minute row.

  2. RUN
    good the old four in 30 4 mi 00:30 07:27 pace

    Haven't done this one in a long time. .... felt Goooooood. Ran a 1600, 1200, 800 and a 400 at 6:50 ish pace each.

  3. RUN
    good early three 3 mi 00:26 08:30 pace

    Just a few miles followed by some rowing and core work.

  4. RUN
    good Tuesday Tempo 4 mi 00:31 07:43 pace

    first crack at a little speed in a while. first mile up at 8:30ish, next two at 7:15 average, mile down at 8:00. Feeling good. Switched gyms. Went from Anytime to Body Renew, like it a lot so far.

  5. RUN
    good Monday mill 4 mi 00:34 08:30 pace

    Just getting the week started and hit the mill for a run.

  6. RUN
    good Gym 5'er 5 mi 00:43 08:37 pace

    Nice and easy, did bump the last mile down in the low 7:00s.

  7. RUN
    early tm'er 3.5 mi 00:31 08:43 pace

    refreshed from vacation, trying to get in the groove again.

  8. RUN
    good Liberty morning 3.1 mi 00:29 09:11 pace

    met up with Vern for a run before the Liberty 5K. Been slacking lately and can feel it.

  9. RUN
    good great eight 8 mi

    For an unplanned, hot run, this turned out too be a really good one. No Garmin, but its one pic my go to routes, so I know the distance. Really glad I squeezed that one in.

  10. RUN
    Ragnar App. 15.4 mi

    great race, super late posting, almost forgot to post...

  11. RUN
    good nephew nighter 4 mi 00:35 08:38 pace

    My nephew is in town from Cali. He's 14 and starting Cross Country at his HS out there. He was going to miss his run today and was begging me to 9:00 tonight. I usually run early in... read more

  12. RUN
    good little something 3.5 mi 00:31 08:46 pace

    Nothing much, just a nice easy stroll.

  13. RUN
    good progressive 5er 5.2 mi 00:44 08:24 pace

    Started out slower and worked my way down each mile to a 7:30 pace.

  14. RUN
    good easy morning 5 mi 00:43 08:30 pace

    nothing specail, just a few miles.

  15. RUN
    good early tempo 4.5 mi 00:34 07:39 pace

    Not too bad, mile up at 8:30, 2 miles at 7:00 average, 1/2 at 8:30, 1/2 at 6:40, 1/2 down at 8:30. Feeling fresh after that easy week last week. Was nursing a sore foot and a little short on time.

  16. RUN
    good Harpers Ferry 4.41 mi

    Great night trail run with Lisa, Vern, Duane and Mark. Great times!

  17. RUN
    good Saturday 6 6.1 mi

    No watch. No worries. Just a nice easy six miler to start a busy day!

  18. RUN
    good tm six pack 6 mi 00:50 08:22 pace

    Just an easy TM run.

  19. RUN
    good battlefield 3.7 mi 00:31 08:28 pace

    Met up with Alex at the 3rd today. Headed out from Redbud to Millbrook and back. Skipped the bunny loop today...we were both feeling the warm air.

    • Vern H.
      Vern H.

      Nice job!

      2 months ago Like

    • April A.
      April A.

      Nice! That's my favorite running spot. But instead of the bunny loop, I always go into the woods for a loop or two of trail running. It's beautiful back there!

      2 months ago Like1 person

  20. RUN
    good luncher 4.51 mi 00:38 08:22 pace

    It was a little warmer than I would've liked, but really enjoyed this lunch run. Parked at the battlefield off of Redbud and headed out Milburn and back. Tacked on a little bit of the battle... read more