7822 total / 213 in 2015

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

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  • 41 miles
  • 07:47 time
  • 2755 calories
  • 10 workouts
  • This Week time period


  1. FIT
    great Arm Day 01:16

    Arm day. I think I killed it. and, with luck, I'll be able to move my arms by tomorrow.

    Group One
    1 Handed Tricep Extensions (each arm), 1 sets, 15 reps @ 10 lb dumbbell; 3 sets, 10 reps @... read more

  2. VELO
    90 minute ride from the Infan... 22.01 mi 01:31 14.5mph pace

    It was about 34 degrees when I met up with some other cyclists at the Infantry Museum this morning. Due to my training schedule showing a shorter ride, I headed north on the Riverwalk, while the o... read more

  3. FIT
    great Back Day, week 4 01:00

    I did tonight's lift in two big supersets. It seemed to go smoother than previously, so I think I may continue to put in short plans where I keep the weights the same to build up, rather than... read more

  4. swim
    great 45 minutes in the CSU Rec Cen... 1850 yd 00:45 42:59 pace

    I focused on swimming smooth, and good hand and arm movements to improve efficiency. It seemed to work well, although I'm pretty sure I'm still in an early place with swimming, where I&#... read more

  5. FIT
    great Chest Day Week 4 00:54

    It was late, but I got it done. I think the biggest lesson from ultra running is that we all like beginnings, whether its the start of a workout plan or a race's starting line, and we all lik... read more

  6. RUN
    great 30 minute run with Ein 3.16 mi 00:30 09:31 pace

    This is a recovery week, so the run schedule is only 30 minutes for today. However, Ein and I both seemed to be in a mood to push a little, so we went a little faster than I expected to. We ended... read more

  7. FIT
    great Shoulder Day 00:41

    Once I finished the ride, I hit the shoulder workout and got it done just about the time the gumbo was finished for dinner. Definitely a good reward for today's workouts!

    Super Set 1
    Dumbbe... read more

  8. VELO
    great 1 hour ride 14.26 mi 01:00 14.2mph pace

    Other than being a little slower than I wanted, it was a decent ride. Also, surprise, your bike shorts will be exactly where you put them. Every flipping time. Looking forward to getting the cli... read more

  9. FIT
    great Core Workout, Week 4 00:01:10

    Week four of the current program. At the least, I'm getting more solid on the deadlifts, and I'm pretty sure I've got abs somewhere.

    Situps, 5 sets, 30 reps
    Crunches, 1 set, 15 ... read more

  10. swim
    great Short lap swim 350 yd 00:08:12 41:14 pace

    I got to the rec center pool to find they had a bunch of high school age kids swimming laps. Apparently the water heaters at the aqua center have been down, so the kids switched over to the rec ce... read more

  11. FIT
    great Leg Day at CSU Student Rec. 00:55

    The workout went great today! Well, everything thing except that part where I realized I do very little hamstring work, and a lot of quad work. I may drop a body weight squat and add some single ... read more

  12. RUN
    great 30 minutes with Ein 2.57 mi 00:30 11:42 pace

    Going out with Ein was fun today. We had no encounters with any dogs (Ein seems to be comfortable with meeting new dogs), but we did run into three boys playing in the neighborhood. On the way ho... read more

  13. RUN
    great Solo Run 4.34 mi 00:47 10:49 pace

    The training schedule had 75 minutes of running for today, so I broke that down into a 45 minute solo run, and 30 minutes with Ein through the neighborhood. The solo run went well, and I stayed in... read more

  14. FIT
    great Arm Day 01:13

    Arm Day for the third week is done. This format is getting my attention, and leaving me feeling the workouts for a couple of days after. Its mild muscle soreness, so I'm getting it right for... read more

  15. VELO
    great 2 hour ride 29.47 mi 02:01 14.7mph pace

    A couple things about today's ride made me more confident about my upcoming triathlons and races. The first was that I mostly stayed in my goal range today (3:30 - 4:15 miles). With the exce... read more

  16. FIT
    great Back Workout 01:00

    Good solid back workout. I feel like I'm missing some areas of my back, so I'm going to have a buddy look it over and see what he thinks.

    Super Set 1
    Pullups, 5 sets, 5 reps
    Deadlifts, ... read more

  17. swim
    great Laps at the CSU Student Rec 1450 yd 00:37 44:46 pace

    I had to take care of something this afternoon after work, so I had to cut the swim session a few minutes short. It still seemed like a solid workout, and a good swim, so I'm not going to com... read more

  18. FIT
    great Chest Day 00:45

    Chest day is done!

    Bench Press, 1 set, 15 reps @ 50 lb barbell; 3 sets, 10 reps @ 120 lb barbell; 1 set, 5 reps @ 150 lb barbell.
    Incline Press, 1 set, 15 reps @ 50 lb barbell; 3 sets, 10 reps @ ... read more

    • J J
      J J

      Ohhh I like this Keith! Your changin it up! ..more weight less reps! I was just going to start doing that w/my deadlifts! Good stuff, Bro!

      10 days ago Like2 people

    • Show 2 more comments...
    • Keith H.
      Keith H.

      Stephanie: you'll love the rules at "Keith's Gym". Or we could meet up at the CSU Student Rec if you're still a student ;)

      9 days ago Like

    • Petite

      Love this Keith! Going heavy on the weights. You inspire me!

      8 days ago Like1 person

  19. RUN
    great Finishing my run with Ein 2.38 mi 00:25 10:33 pace

    To finish off the 55 minutes of running on my schedule, I grabbed Ein and headed back out. Ein stayed focused, although passing cars still make him nervous.

    After we reached the turn around, on... read more

  20. RUN
    great Solo Run 3.05 mi 00:31 10:16 pace

    I was supposed to run at a moderate pace. I was a little fast on the way out, and slowed down to closer to what I had planned to run on the way back. Other than going faster than I've been r... read more