7312 total / 895 in 2014

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

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  • 0 miles
  • 04:05 time
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  • 5 workouts
  • This Week time period


  1. So, I got into the orthopedics doctor over at the St. Francis Orthopedics Institute. Doctor Wolfe. Nice guy. Very prompt and fast moving operation. Like I was out in less than an hour, includin... read more

    • Tab

      You have a plan! This is good. You've kicked ass, you'll.kick as again. In the meantime, you'll kick ass at getting better. ;-)

      about 6 hours ago Like2 people

    • Show 5 more comments...
    • Keith H.
      Keith H.

      Thanks, everyone! I'm trying really hard to be patient, but its great to have a solid understanding of the problem, and be able to work out a plan to get back out there. I think marathons will be my 'default bar' for long runs, with less frequent ultras. And, as I said, I need to make real rest periods a thing when I work up my training schedules. I really appreciate everyone's support!

      about 3 hours ago Like1 person

    • Rachelle U.
      Rachelle U.

      Osteo biflex is great. Keep taking it. You are a meticulous kinda guy, so you shoukd be back to normal soon. Recovery between long runs!! And I'm preaching to the choir!

      about 2 hours ago Like

  2. FIT
    great Shoulders and Forearms 00:35

    Shoulder workout this evening. I got in with the orthopedic doc today. Good news, I can start running again, with some mixed news. I'll post a note on that in a bit.

    A Group
    Dumbbell Shoul... read more

  3. FIT
    great Heavy Core Workout 01:15

    A heavy metal playlist for a heavy core workout. Well, okay, Alestorm's Death Throes of the Terrorsquid might not quite qualify, to some people. Still, they're on Napalm Records. And S... read more

  4. FIT
    Back and Bicep 01:00

    Tough workout. Going to ache a bit tomorrow, I think.

    Chin ups, 3 sets of 5, 1 set of 6 (barely got that last one in!)
    1 Arm Dumbbell Rows, each arm, 85 lb dumbbell, 3 sets, 10 reps
    Dumbbell Pull... read more

  5. FIT
    great PT Workout 00:15:00

    It was late, but I got it in.

    Dumbbell Squats, 25 lb dumbbells, 3 sets, 15 reps
    Balance Squats, 3 sets, 15 reps
    1 leg squats, each leg, 3 sets, 15 reps
    Knee straighteners with resistance band, eac... read more

  6. FIT
    great Chest and Triceps 01:00

    Well, my bench slipped back to 55 lb dumbbells, but the rest held steady or improved for the last week of this training cycle. Overall, I'm pretty happy with the results, and the effort. I&#... read more

  7. FIT
    great Leg Day 00:30

    I went to help a cousin of mine get ready for a big move over the weekend, so my workouts involved moving boxes and furniture until we got home tonight. Since it was too late for the rec center, I... read more

  8. FIT
    Shoulders and Forearms 00:40

    Great shoulder workout. Finally broke past 45 lb dumbbells on the shoulder press. Woot! Good day!

    Dumbbell Shoulder Press, 50 lb dumbbells, 3 sets, 10 reps
    Military Press, 95 lb barbell, 3 sets... read more

  9. FIT
    great PT Workout 00:15:00

    Another PT workout.

    Dumbbell Squats, 25 lb dumbbells, 3 sets, 15 reps
    Heel lowers, each leg, 3 sets, 15 reps
    Knee Straighteners with resistance bands, each leg, 3 sets, 15 reps
    Fitness Ball G... read more

  10. walk
    great Another walk 3.11 mi 00:48 15:24 pace

    Another walk. Good 3, and I'm feeling better about just walking. I haven't been able to get the ortho doc scheduled (hopefully tomorrow) so I can get my knee checked out. Tomorrow'... read more

  11. Motivation music during the core workout. Not a clue what their saying (I don't speak any Russian, and my German was never very good), but the video and the song kick ass.

  12. FIT
    great Core Workout 01:10

    Tough core workout today!

    Situps, 7 sets, 35 reps
    Crunches, 7 sets, 40 reps
    Dumbbell Deadlifts, 65 lb dumbbells, 3 sets, 5 reps
    Russian Twists, 55 lb dumbbells, 7 sets, 20 reps
    Leg Raises, 7 sets,... read more

  13. walk
    great 3 Miler 3.17 mi 00:50 15:40 pace

    Good walk this afternoon. No running today. We'll see how tomorrow feels.

  14. FIT
    great Back and Biceps Tuesday 01:00

    No walk today because of the rain storms that came in this afternoon. Not enough dumbbell handles and plates to do this as a straight through workout, so I broke it down into groups of exercises. ... read more

  15. FIT
    PT workout 00:25

    Dumbbell Squats, 25 lb dumbbells, 3 sets, 15 reps
    Heel lowers, each leg, 3 sets, 15 reps
    Knee Straighteners with resistance bands, each leg, 3 sets, 15 reps
    Fitness Ball Glute Bridges, 3 sets, 15 r... read more

  16. FIT
    great Chest and Triceps 01:00

    Due to a lack of dumbbell handles and 10 lb plates, I had to break down the workout to three groups (see below). Ten reps of each exercise, and a good workout!

    Group A
    Dumbbell Bench Press, 1 set... read more

  17. FIT
    Leg Day 00:40

    At whatever point I thought that doing PT and Leg day on the same day was a good idea, someone should have talked me down ;)

    On the other hand, I know my legs are hammered after all that!

    Leg Ext... read more

  18. FIT
    great Physical Therapy workout 00:25

    I increased the weight on the dumbbell squats a little, but otherwise, its another PT session. Keeping focused, getting it done!

    Side steps with resistance band, 3 laps
    Lunges, 3 laps
    Dumbbell ... read more

  19. FIT
    Warm up 00:10:00

    Ten minutes on the spin bike to warm up for the PT workout and leg day! They actually have working TV on some of the spin bikes at the Student Rec Center. Shanghai Knights is not the most helpful... read more

  20. walk
    great Another three miles 3 mi 00:45 15:08 pace

    Good walk. Focused a lot on keeping the pace fast(er) today. I ran to cross one intersection, but otherwise, stayed at a walk for the distance. Nice day with plenty of cloud cover. After the wa... read more