Site:
http://www.geekwitharun.com
Miles:
7359 total / 942 in 2014
Goal:

Upcoming events: Blister in the Sun on August 4th, and ultimately the Bartram 100 miler in December.

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  • 6 miles
  • 04:17 time
  • 428 calories
  • 7 workouts
  •  
  • This Week time period

Entries

  1. walk
    great Walk with quarter mile runnin... 3.1 mi 00:42 13:32 pace

    So, I bumped up to quarter mile running stretches during tonight's 3 miler. That little extra bit of running each mile helps a lot with pace. I'm going to be hitting the tendon from hel... read more

    • Jeremiah C.
      Jeremiah C.

      I bet it does suck. Way to be dedicated about getting back out there in the midst of all the weight training you've been doing!

      about 19 hours ago Like

    • Patricia R.
      Patricia R.

      Great job going at recovery the way you should!

      about 15 hours ago Like

    • Kelli
      Kelli Get Better
      Get Better:

      Your recovery is looking good, Keith.

      about 14 hours ago

  2. FIT
    great Shoulders and Forearms 00:45

    Shoulders and forearms got worked today. Feeling it already. Good day!

    A Group
    Shoulder Press, 95 lb barbell, 3 sets, 10 reps
    Dumbbell Lateral Raises, 30 lb dumbbells, 3 sets, 10 reps
    Shrugs, 65... read more

  3. walk
    Tricep Pulldowns 00:05:00

    Had a machine and a few minutes, so I knocked out some tricep pulldowns. My arms are gone!

    Tricep Pulldowns, 40 lbs, 3 sets, 10 reps.

  4. FIT
    great Back and Biceps 01:00

    Okay, those incline curls? Those really kick my ass. Really. Way tougher than you'd think. And deadlifts are always a challenge, if only because I have to watch my knee position to make su... read more

  5. walk
    great Two more on my own 2.11 mi 00:30 14:01 pace

    After I dropped Ein off at home, I headed out to get the rest of my 3 miler done. As usual, I ran two tenths of a mile at the half, the 1.5 mile mark, and from the 1.9 mile mark to the end. Happi... read more

  6. walk
    great Walk/Run with Ein 1.11 mi 00:16 14:19 pace

    I took Ein out for his mile right after work. At the half mile mark, we ran for two tenths of a mile. Ein enjoyed the walk, and was more focused today, although he did want to leave 'scent m... read more

  7. FIT
    great Chest and Triceps 01:00

    Start my week by kickin' Monday's ass with 150 reps of chest work and 90 reps of tricep work? Sounds like a plan to me!

    A Group
    Bench Press, 95 lb barbell, 3 sets, 10 reps
    Dumbbell Flys... read more

  8. FIT
    great Leg Day 01:00

    And, to finish off my legs, leg day after the miles!

    Dumbbell Squats, 30 lb dumbbells, 3 sets, 15 reps
    Heel Lowers, each leg, 3 sets 15 reps
    Knee Straighteners with resistance band, each leg, 3 se... read more

  9. walk
    good 2 More for the day 2.11 mi 00:30 14:23 pace

    After dropping Ein off at home, I went out for the rest of my miles. Again, I ran for two tenths of a mile at the half mile, mile and a half, and from the 1.9 mile mark to the finish. Other than ... read more

  10. walk
    great A mile with Ein 1.09 mi 00:17 15:22 pace

    So, I did the first mile with Ein today. He's out of practice, and I need to get a belt connection to hook his leash on. Running with his leash in hand seems to throw my balance off a little... read more

  11. FIT
    great 12 miles on a stationary bike 12 mi 01:00 05:00 pace

    The weather was not my friend today, but I got 12 in on a stationary bike at the rec center anyway. I was also late getting there, so I was pushing against closing time at the rec center, so I dec... read more

  12. FIT
    Core Workout 00:30

    Not fun doing this a couple of hours after eating. Ah, well. You do what you have to.

    Situps, 4 sets, 25 reps
    Crunches with a 50 lb dumbbell, 3 sets, 20 reps
    Deadlifts, 130 lb barbell, 3 sets, 5... read more

  13. walk
    great Another walk/run mix 3.12 mi 00:44 14:04 pace

    A touch more running, as I had to cross more intersections on this route. A few twinges, but nothing terrible to deal with. Much better running with the knee brace. I'm going to do a long b... read more

  14. FIT
    great Shoulders and Forearms 00:30

    Good lift this afternoon. Even with the somewhat lower weights, I'm feeling it already!

    A Group
    Shoulder Press, 90 lb barbell, 3 sets, 10 reps
    Dumbbell Lateral Raises, 25 lb dumbbells, 3 set... read more

  15. walk
    great Extending the running sections 3.16 mi 00:45 14:15 pace

    I did the normal 5k distance again this afternoon, but I extended the running stretches from a tenth of a mile to 0.15 of a mile. Those stretches were at 0.5, 1.55, 2.5 and 2.95 (this stretch, I c... read more

  16. FIT
    great Back and Biceps 01:00

    I was up early, so I got my lift knocked out. I'm not sure why those incline dumbbell curls hammer me so much, or why dropping 5 lbs of the dumbbells makes it doable, but I'll take the d... read more

  17. FIT
    great Chest and Triceps 00:40

    So, I was very focused on today's workout. Paid a lot of attention to form, and worked to keep the movements smooth and steady. I'm already feeling my triceps, and I suspect when my che... read more

  18. walk
    good Back on the trails at Flat Ro... 3.49 mi 00:59 17:01 pace

    Okay, I should probably start out by pointing out that I should have stayed on the easiest trails rather than venturing onto the rougher bike paths. A few of those roots and diggers got my attenti... read more

  19. walk
    great Another 3 3.09 mi 00:47 15:08 pace

    Well, due to over sleeping and a busy morning, I ended up doing my miles on the Riverwalk, so no trail miles. However, I did swap over to my Hokas for this one, and that seemed to be more cushioni... read more

  20. walk
    great Getting a little mileage in 3.13 mi 00:47 14:52 pace

    I missed yesterday due to the weather and bowling. So, I got it done tonight after work. I did the running stretches on the grass next to the paved running trail, and that seemed a little better ... read more