7522 total / 1104 in 2014

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

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  • 2 workouts
  • This Week time period


  1. FIT
    great Back Workout 00:45

    Back day. I decided to pass on a run and doing pull ups due to the rain and cold. Other than that, it was a great workout!

    Deadlifts, 1 x 10 @ bar weight; 3 x 5 @ 175 lb barbell; 1 x 3 @ 195 lb ... read more

  2. FIT
    great Chest Day 00:45

    Chest day. Good workout!

    Bench Press, 1 x 10 @ bar weight; 3 x 10 @ 130 lb barbell; 1 x 5 @ 150 lb barbell.
    Incline Bench, 1 x 10 @ bar weight; 3 x 10 @ 130 lb barbell; 1 x 5 @ 150 lb barbell.
    De... read more

  3. FIT
    great Leg Day 00:45

    Because friends don't let friends forget leg day. With the improvement in mileage and this workout, I'm sure my legs are officially trashed!

    A Group
    Balance Squats, 4 sets, 15 reps
    One ... read more

  4. RUN
    great Sunday Recovery Miles 4.03 mi 00:48 11:47 pace

    A nice recovery run to end the running miles for the week. Next week should be a 'rest' week for running, so lower miles, and then I'm back at it in December. Have a great weekend!

  5. FIT
    great Arm Day 01:00

    Since I dropped the 'minor' areas from my daily lift workouts, I've added Arm day (Biceps, triceps, and forearms) as my Saturday lift. First time out, and it went well. I think I w... read more

  6. RUN
    great Long Run 7 mi 01:26 12:15 pace

    Okay, first I'm going to go over what was not good about the run: I can't run into a head wind, even a light one, for crap. Like maybe a 15 mile per hour wind. I was slow. I started s... read more

    • Darin P.
      Darin P.

      Great job Keith! I had to the same thing today with my run, shortening my run/walk helped a lot. You're doing great

      3 days ago Like1 person

    • Jeanie S.
      Jeanie S.

      I feel you with the wind! Glad you're getting back out there. Great miles!

      2 days ago Like1 person

  7. FIT
    great Chest Day 01:00

    Catching up the chest workout I missed on Monday. Lowered the weight on the dumbbell pullovers to focus on form. I think I'm about maxed on the flys, as well. Good workout.

    Bench Press, 1 ... read more

  8. FIT
    great Shoulders 01:00

    Great shoulder workout today. I supersetted the dumbbell reverse flys with the dumbbell lateral raises, and I supersetted the upright rows and dumbbell shrugs. I've maxed the military press ... read more

  9. RUN
    great 6 Mile Run 6.05 mi 01:03 10:24 pace

    The first couple of miles were good. The second couple of miles were more 'meh' on pace. And the last two? Slow is a good description. However, I ran six freakin' miles with no p... read more

  10. FIT
    great Back Workout 01:00

    I decided that since my body can't figure out whether I've got a cold or not, I'm healthy enough to exercise. This went better than I thought it would. I did learn to get my grip r... read more

  11. RUN
    great 4 miler to start the week 4.05 mi 00:42 10:19 pace

    First run of the week. At least with the knee wrap/brace I feel solid when running. So I'm starting to wonder if I'm going to easy on myself as far as running goes. On the other hand, ... read more

    • Kathlene M.
      Kathlene M.

      Glad the knee is feeling better but build back up gradually. No sense in risking injury.

      7 days ago Like1 person

    • Darin P.
      Darin P.

      I feel the same Keith. I tweaked my knee in Oct and have been taking it slow. I did 6.5 miles last Sat the run outside in 5 weeks. It went good, a little sore at first but got better after that. It felt good after ad well.
      Take it slow and you will be fine

      7 days ago Like1 person

    • J J
      J J

      Nice starter! Good job, Keith!

      7 days ago Like1 person

    • Christy H.
      Christy H.

      Nice 4

      7 days ago Like1 person

  12. RUN
    great Miles For Maria 6/12/24 hour ... 7.8 mi

    Since long runs are still a ways out, I volunteered at the Miles For Maria race in Kennesaw, Georgia last night. Among other things, I paced a couple of friends for a few laps each and got to shar... read more

  13. RUN
    great The Fast and the Furriest 5k 3.06 mi 00:31 10:02 pace

    This morning was the inaugural Fast and the Furriest 5k, put on to raise funds for a military K9 memorial on Ft. Benning, and sponsored and focused on 3rd Ranger Battalion's working dogs. If ... read more

  14. FIT
    Shoulders 01:00

    Well, that's a shoulder workout. Now to see how tomorrow goes. I'll be running a 5k, probably getting in a couple more miles after that, doing an arm workout, and then heading up to vol... read more

  15. RUN
    great Afternoon 4 4.02 mi 00:42 10:29 pace

    Not a great run, but not bad. My fueling is off, since I've had to not eat since first thing this morning for a medical test this afternoon. I'm putting off lifting until after the doct... read more

    • Keith

      Good run. And always wise to avoid bonking with weights over your head! It's cool here to. Lovin' it!

      11 days ago Like1 person

  16. FIT
    great Core Workout 01:00

    The core workout got serious, too. Going to be feeling it tomorrow.

    Situps, 4 sets, 30 reps
    Crunches, 1 set, 10 reps of bar weight; 3 sets, 10 reps of 60 lb; 1 sets, 10 reps of 70 lbs.
    Deadlifts... read more

  17. FIT
    Back Day 60:00

    First, to all the veterans and those still serving: thank you.

    I woke up feeling ever rep of yesterday's chest lift, so I'm moving forward and applying the new plan to the rest of my wor... read more

  18. RUN
    great Easy miles 3.13 mi 00:34 10:49 pace

    Nice easy miles on the Riverwalk today. My pace wasn't great, but I'll take three pain free miles any day, fast or slow. Ein got his stitches out today, so he's got a couple of wee... read more

  19. FIT
    great Chest day 01:00

    New line up for the next six weeks. 1 set of each exercise at bar weight to work on form. 3 sets at about 70% of max for 10 reps each. 1 set of heavy (80 - 90% max) for 3 to 5 reps.

    Bench Press... read more

  20. RUN
    Running a friend in 2 mi

    So, at the end of the day, my friend running her first full had a few things come up. A few people headed out, and we gathered around, traveled with, and cheered her in to the finish of her first ... read more