10378 total / 2770 in 2015

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

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  1. RUN
    great stretch out run 1.05 mi 00:11:12 10:39 pace

    Easy last run.

  2. VELO
    great check out ride 2.82 mi 00:11:22 14.9mph pace

    Last ride to check the bike.

  3. swim
    great Louisville OWS practice 850 yd 00:13:22 27:40 pace

    Pretty easy this morning in the Ohio River. The water is a good temp, and the swimming is easy. Just need to focus on swimming the race tomorrow.

  4. RUN
    great taper run 2.07 mi 00:22 10:29 pace

    Nice, easy taper run.

  5. swim
    great CSU Student Rec Lap Swim 1800 yd 00:43 42:05 pace

    Easy pace swim as taper week continues. Better than a cold turkey taper. Short workouts from now through Saturday, race on Sunday. Do big things.

  6. RUN
    great Two more with Ein 2.01 mi 00:19 09:39 pace

    After my 3 miler, I took Ein out for a couple of miles. Ein set the pace, and it was fairly fast for a neighborhood run. Both of us felt strong all the way through, so I think we're both in a ... read more

  7. RUN
    great Solo Run 3.03 mi 00:30 09:46 pace

    Ran solo for the first 3 miles today. Went very well. Felt like a solid moderate pace run on the legs, but easy pace on the cardio side. Good run.

  8. VELO
    great Taper Ride 16.26 mi 01:04 15.1mph pace

    Easy ride to keep moving without really getting hard core this week. Did this on Monday.

  9. RUN
    great Easy trail run 2.04 mi 00:30 14:30 pace

    A very easy couple of trail miles with some friends from the local tri club this morning. Little damp, but a good morning, and it kept me from doing anything like the three hour run I was seriously... read more

  10. RUN
    great Mogadishu Mile 5k with Ein 3.1 mi 00:26 08:30 pace

    So, since Ein had that medical problem over the summer, he hasn't been getting a lot of run time. With two 3 mile runs in the last month, I figured we'd be in for a slow run at Mogadishu ... read more

  11. VELO
    great 50 mile ride 50.02 mi 03:28 14.4mph pace

    Well, I kept it at an easy pace today. Still not sure how to get taper workouts done for triathlons. Getting it down, though.

    • J J
      J J

      Good job getting this in Keith!

      8 days ago Like

  12. swim
    great OWS on the Chattahoochee 1.51 yd 00:38 44446:47 pace

    Up the river, down the river, back up the river, and back down the river. Kept it easy. I don't do taper well at all.

  13. RUN
    great Brick run with Ein 2.79 mi 00:30 10:46 pace

    Brick run with Ein. Easy pace, nothing exciting. Just getting some movement back in.

  14. VELO
    great Easy Ride 16.48 mi 01:08 14.6mph pace

    Easy ride to get my quads loosened up a bit.

  15. RUN
    great 3 mile recovery run 3 mi 00:35 11:30 pace

    I did three miles on the treadmill with a half mile walking start, then ran until the mile mark, walked another 0.1 mile stretch, and ran out at an easy pace until I hit my three mile goal. Walking... read more

  16. RUN
    great IM 70.3 Augusta, GA Half Mara... 13.1 mi 02:18 10:30 pace

    Well, not my worst half marathon ever. I went out too fast and blew up a little bit between mile 7.5 and 8. Finally got back to my goal pace range about mile 9, had a bad spot through mile 11, and ... read more

    • Rita M.
      Rita M. Great Performance
      Great Performance:

      I was following you online the last 4-5 miles. Saw that you had some rough patches after that lickety-split start to the run. Glad you're pleased. Congrats (this was your first, no?)

      16 days ago

    • Show 8 more comments...
    • Barbara W.
      Barbara W.

      That's awesome! Congrats!!

      15 days ago Like1 person

    • Ellen
      Ellen Great Performance
      Great Performance:

      You did amazing!!!!!

      13 days ago

  17. RUN
    great IM 70.3 Augusta, GA Transition 2 0.05 mi 00:05:03

    Another trip to the rest room after dropping the bike off, swapping shoes, and then I was out of there!

  18. VELO
    great IM70.3 Augusta, GA Bike Race 56 mi 03:17 17.1mph pace

    I can't wait to see my Garmin splits. Way faster than I expected. I went with comfortable with good numbers, or push to mild discomfort if that would help, so I can recover for Louisville. It ... read more

  19. RUN
    great IM70.3 Augusta, GA Transition 1 0.25 mi 00:07:53

    It might seem slow, but it included getting a wet suit removed (they have people to help with that, so its way faster than trying to do it solo), and a quick rest room stop (the urge didn't hi... read more

  20. swim
    great IM70.3 Augusta, Georgia Swim 2112 yd 00:34 28:03 pace

    The swim time includes a bit of a run to the timing mat at the transition point. The Savannah River has a strong current, so if you're looking for a fast swim, its hard to beat this on. I neve... read more