7448 total / 1031 in 2014

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

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  • 4 miles
  • 02:34 time
  • 525 calories
  • 4 workouts
  • This Week time period


  1. FIT
    great Back and Biceps 01:00

    With my back tweaked from last week, I had no idea how this lift would go. If it was a complete nightmare, I would have stopped. And, with the heavy back lifts in the first weight group, I though... read more

    • Adam F.
      Adam F.

      Keith I'm so glad to read that this workout went well for you. Back injuries are no fun at all and I speak from experience! Way to get back on track!

      about 9 hours ago Like

    • Paula K.
      Paula K.

      YEAH! Nothing like it going at least as well (or better!) than you anticipated!

      about 2 hours ago Like

    • Stephanie G.
      Stephanie G.

      Go keith!

      about 2 hours ago Like

  2. RUN
    great And 2 on my own 2.02 mi 00:23 11:28 pace

    After I got Ein home, I headed out for two more miles on my own. I'm still getting my running legs back, so the extra running is kind of tough (and a lot slower than I'm used to). I sti... read more

  3. RUN
    great Getting Ein Out for a run 1.55 mi 00:16 10:15 pace

    I got home from work, and Ein was all but bouncing off the walls. Actually, he was bouncing off the walls, and that was before I changed into my running gear. Clearly, he needed a little run. So... read more

  4. FIT
    great Chest and Triceps 00:55

    You know you did some tricep work when moving the shower curtain is tough. A good workout, and a good way to work through a few things. I'm nearly done with this cycle, so I need to start de... read more

  5. So, I woke up this morning and realized a few things. One, I really did tweak my back earlier this week, so I need to not lift for another day. Two, its been an emotionally tough week. Nothing h... read more

  6. RUN
    great Two on my own 2.02 mi 00:23 11:32 pace

    After I got Ein home, I headed back out on the same route. Not quite as quick, but I got the miles done. I'm ready for a nap, and for my 'running cardio' to come back ;)

  7. RUN
    great Running with Ein 2 mi 00:20 10:03 pace

    I took Ein out for a run through the neighborhood this afternoon. He did well, although the squirrels were a bit of a distraction. One of my neighbors apparently has a pair of tiny yappers he let... read more

  8. FIT
    great Shoulders and Forearms 00:45

    This is from yesterday. So far, this week has just been weird, so I ended up putting today's workouts off until tomorrow. When I did the shoulder workout, I held to the same weights, or lowe... read more

  9. FIT
    great Back and Biceps 01:00

    I don't think my biceps are going to forgive me for this one!

    A Group
    Pull ups, 1 set of 7, 3 sets of 6

    B Group
    One Arm Dumbbell Rows, each arm, 85 lb dumbbell, 3 set, 10 reps
    Deadlifts, 155... read more

  10. walk
    great Getting Ein out for a mile 1.14 mi 00:18 15:43 pace

    Just got Ein out for a walk this afternoon.

  11. FIT
    great Chest and Triceps 01:00

    Woke up, ate a banana, put together my to do list, and hit the weights. Good way to start the day!

    A Group
    Bench Press, 115 lb barbell, 3 sets, 10 reps
    Dumbbell Flys, 60 lb dumbbells, 3 sets, 10 ... read more

  12. RUN
    great Test run 3.02 mi 00:36 11:46 pace

    So, as I need to determine what my best plan moving forward is, I went out for a solo run this afternoon. For all the important parts, it went well. No walking. I'm not fast, and my form ha... read more

  13. FIT
    Leg Day 00:45

    Leg day. Definitely a good one.

    A Group
    Barbell Squats, 100 lb barbell, 3 sets, 10 reps
    Dumbbell Squats, 45 lb dumbbells, 3 sets, 10 reps
    Balance Squats, 3 sets, 15 reps
    One Leg Squats, each leg,... read more

  14. RUN
    great Doing three with Ein 3 mi 00:36 12:03 pace

    I took Ein out for an easy three, with the plan to walk the first quarter of each mile, and let Ein set the run pace, so I don't push him too hard. As it turns out, this worked out very well.... read more

  15. RUN
    good And two on my own 2.01 mi 00:22 11:10 pace

    (again, this was from yesterday). After I got Ein back home, I headed out for two more for the day. All run. Slow. Ugly. Have to watch my form. My cardio is dead to me, kept getting slower. ... read more

  16. RUN
    great Two with Ein 2.03 mi 00:27 13:06 pace

    This was yesterday, but I didn't get a chance to post it due to a work project. I got Ein out, and did two miles with him, alternating walking and running every quarter mile. As usual, Ein d... read more

  17. FIT
    great Shoulders and Forearms 00:35

    Supersetting your workouts is a great way to increase the intensity! Also, if you have a bassett hound, make sure they can't get to you when you're doing reverse flys. You will get bass... read more

    • J J
      J J

      Nice workout, Keith! My white lab Hans hasn't figured out how to go down the basement steps yet! ...He's cool like that! Haha!

      13 days ago Like1 person

    • Cathy

      Forearms way to go

      13 days ago Like1 person

    • Kerem Sadi E. You're Funny
      You're Funny:

      Amazing job but hound issue made me laugh.

      11 days ago

  18. FIT
    great Back and Biceps (It must be T... 00:50

    A solid workout. Even managed to get the incline curls working. I think I'm going to reduce the weight on the close grip preacher curls, though, to get my focus on the form for that exercise... read more

  19. RUN
    great Getting my miles done 1.54 mi 00:17 11:11 pace

    After I got Ein home, I headed out for a little more distance. I ran the distance, with no walk breaks, though. I'm getting more comfortable running more, but I can tell my endurance isn... read more

  20. RUN
    great Taking Ein out for a little d... 1.54 mi 00:20 13:01 pace

    I took Ein out for a short walk - run to get him moving again. He did pretty well, and enjoyed the walk and run sections. I think we both enjoyed the time on the road!