7276 total / 858 in 2014

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

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  • 3 miles
  • 01:33 time
  • 177 calories
  • 2 workouts
  • This Week time period


  1. FIT
    great Chest and Triceps 00:55

    Well, the weight session went better than the walk. I've found my current limit with dumbbell lifts for chest, so I'll focus on getting those done. I'm also pretty sure I've t... read more

  2. walk
    great Walking with Ein 2.5 mi 00:38 15:09 pace

    2.5 miles with Ein. I ran the down hills, which seemed to set of a mild soreness in my knee. This knee problem is getting kind of old, and I'm trying to stay upbeat. At times, though, I do ... read more

  3. FIT
    Leg Day 00:30

    Don't skip leg day. Although it being mixed with a leg focused physical therapy workout and an 800 yard swim has my legs feeling completely trashed. Definitely a good workout combination ;)
    ... read more

  4. swim
    800 yard swim 800 yd 00:13:01 28:38 pace

    Pretty good laps, considering I haven't done much cardio work in the last week. Took a lot of breaks, but I got it done. Definitely need to increase my swimming.

  5. FIT
    great Physical Therapy Workout 00:20

    Got this done over at the CSU rec center. Way more equipment than I have at home :) Felt alright, although my knee did tighten up at times.

    Dumbbell Squats, 20 lb dumbbells, 3 sets, 15 reps
    Heel... read more

  6. walk
    Walking with Ein 2.41 mi 00:44 18:21 pace

    Today's walk. Kind of pushed it to make it to my MRI on time. Worked out well. Ein seemed to enjoy the walk, too.

  7. FIT
    great Physical Therapy 00:30

    Did this after my MRI and lunch. Felt alright. I've been pushing myself a bit the last couple of days so that if there is an issue, it would show up on the MRI. Hoping for news on that soon... read more

  8. FIT
    great Full Body Lifting 00:55

    With all the travel and excitement this week, my workout schedule got kicked to the curb. So, today, I started back in by hitting a full body lift, doing two exercises for each muscle group, and o... read more

  9. FIT
    Physical Therapy Workout 00:20

    I did my PT workout after my lift today. Got to keep working the knee, just in case!

    Dumbbell Squats, 20 lb dumbbells, 3 sets, 15 reps
    Heel lowers, 3 sets, 15 reps for each leg.
    Knee straightener... read more

  10. walk
    great Fall Line Trace 2.32 mi 00:39 16:51 pace

    Cole was born on Monday morning, 21 inches and 7 lbs, 8.4 ounces of healthy baby boy! Also, thanks to everyone for their thoughts and kind words. Both mother and son are doing well. I'm bac... read more

  11. walk
    great waiting on the grandson 2.06 mi 00:33 15:51 pace

    Got my walk done from my aunt's house. We're waiting for my daughter to have her son. The waiting has begun!

  12. walk
    great Easy walk with Lucy 0.5 mi 00:10:51 21:41 pace

    Between the cooler weather and having her nails clipped, Lucy was much happier with this walk. Nice easy half mile with the bassett!

  13. walk
    great Two miler with Ein! 2 mi 00:29 14:33 pace

    With yesterday's hard workout, and some extra lifting at work today (a server weighs more than you'd suspect) my knee was a little tight when I started, and got tighter on the up hill str... read more

  14. FIT
    Shoulders and Forearms 00:40

    3 sets and 10 reps of each exercise. Superset a lot of pairs in this. Could not quite pull off the 50 lb dumbbells for the shoulder press, so I dropped down to 45 lb dumbbells on that one. Also ... read more

  15. FIT
    great Physical Therapy 01:00

    I know have the PT workout down cold. To the point that I just check with the therapist to make sure I'm going the right way. Seeing some improvement, and it feels like my left leg is finall... read more

  16. FIT
    great Core Workout 01:00

    Great core workout. So far, this week has killed everything during workouts. Pretty sure I'll be in 'T-rex' arm mode tomorrow, when Monday, Tuesday and tomorrow's shoulder wor... read more

    • Jenny W.
      Jenny W.

      I'm in awe! My core has not been the same since having kiddos. Russian twists with 50lb plates sounds impossible! Way to go!

      11 days ago Like2 people

    • Huy T P.
      Huy T P. You're an Inspiration
      You're an Inspiration:

      Great core work, Keith!

      11 days ago

    • Keith H.
      Keith H.

      Jenny: they're possible, but I'd recommend starting with something around 15 or 20 lbs to get the form down, and increase slowly. Much better in the long run :)

      11 days ago Like

    • Lea S.
      Lea S.

      Awesome work

      11 days ago Like1 person

  17. VELO
    great Hitting the bike trail with t... 11.26 mi 00:53 12.8mph pace

    So, after dinner, I loaded the mountain bike up and headed over to the Fall Line Trace for a few miles. There were a lot of people out this evening, making a few spots a bit congested, but other t... read more

  18. walk
    great Lucy wasn't having it 0.51 mi 00:20

    Lucy was all about the walk when we left the house. Once we were on the sidewalk, though, she got slower as we went. Even on the downhill on the way back, she wasn't interested in getting in... read more

  19. walk
    great Walking with Ein 1.82 mi 00:27 14:45 pace

    Yes, I went out in the heat with Ein this afternoon. He seemed a lot better about it today than he was on Monday. Or maybe its that he gets to run at least a couple of short stretches of the rout... read more

  20. FIT
    Back and Biceps 00:45

    Back and bicep day. I ended up having to drop set the last two sets of the incline dumbbell curls. I'm pretty happy I got through the first set with the 25 lb dbs. Also, happy to see my chi... read more