22170 total / 385 in 2018

No DNFs this year, and 5 100mile finishes. A sub 30hr finish at Superior would be awesome.

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  1. RUN
    great FOURMidable 35.5k 22.48 mi 03:57 10:32 pace

    Damn, that was an ass whooping! Solid run today in the foothills of the Sierras. Great course and great conditions made for some good running, with a top 20 finish to boot (ok, so i was 20th over... read more

  2. RUN
    great Miwok and Mt. Diablo trails 13.13 mi 02:00 09:09 pace

    Perfect mornjng for a run, so i went a little north and hit the dirt. Originally was gonna head up Mt Diablo, but decided to save my legs and head down an iconic west coast trail instead. Big down... read more

  3. FIT
    great Xtrain - weights 00:30

    Free weights after my spin, primarily upper body with some core work. Time for the weekend!

  4. VELO
    great Xtrain - spin 9.86 mi 00:35 16.9mph pace

    Intervals on the bike today, 1min segments with a 5min c/d. Keep the burn moderate, saving the legs for some solid running this weekend.

  5. RUN
    great Afternoon run - easy miles 7 mi 01:00 08:31 pace

    Easy miles this afternoon after my efforts yesterday. Almost feeling 100 percent, and the easy miles actually felt easy.

  6. FIT
    great Xtrain - core 00:25

    Worked thru a core and hip/glute circuit after my w/u, starting the morning off right!

  7. RUN
    great Morning run - w/u 2.21 mi 00:22 09:57 pace

    Just an easy out and back in the morning chill for a w/u.

  8. RUN
    great Afternoon run - speed 8 mi 00:59 07:25 pace

    Ladder up, ladder down! Speedy Wednesday, so I decided ladder intervals were appropraite. 10min w/u easy, then 400-400-800-1200-Mile-1200-800-400-400, variable active recoveries between, progress... read more

  9. RUN
    great Morning run - easy miles 7 mi 01:00 08:37 pace

    Just some easy miles for breakfast this morning, almost feeling human again!

  10. FIT
    great Xtrain - lower body 00:35

    Long over due leg work tonight, mix of resistance and weights, with a little core thrown in for good measure.

  11. RUN
    great Easy w/u 2.12 mi 00:20 09:26 pace

    Easy cardio w/u on the 'mill.

  12. RUN
    great Afternoon run speedy miles 8 mi 01:00 07:31 pace

    A little quality work to finish up my recovery week. 15min w/u easy, followed by 10 3min strides, with 1min recoveries between. About a 5min c/d and done.

  13. RUN
    good Morning run easy miles 8 mi 01:09 08:38 pace

    More easy miles today, still in recoverymmode post flu, but feeling better every day.

  14. RUN
    great Lunch run - easy miles 6 mi 00:54 08:57 pace

    More easy miles today, still easing back into the groove post flu.

  15. RUN
    good Afternoon run - easy miles 5 mi 00:45 08:54 pace

    Still taking it easy post flu, so just some very easy miles on the 'mill.

  16. FIT
    good Xtrain - upper body 00:40

    Upper body and core work after the bike, mix of resistance machines and free weights

  17. VELO
    good Xtrain - spin 9.03 mi 00:35 15.5mph pace

    Still in flu recovery mode, so did a moderate HR profram on the bike. AVG HR of 114 kept it honest, without pushing too hard.

  18. RUN
    great Trail run 6.61 mi 01:13 11:04 pace

    Trail run, 1200' of climb, and a mountain lion.

  19. RUN
    good Morning run 4.15 mi 00:46 11:11 pace

    Slow run walk

  20. RUN
    great Afternoon run 6 mi 00:51 08:30 pace

    Recovery week continues, easy miles on the 'mill late this afternoon. Feeling good!