7359 total / 942 in 2014

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

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

  • 6 miles
  • 04:17 time
  • 428 calories
  • 7 workouts
  • This Week time period


  1. walk
    great Walk with quarter mile runnin... 3.1 mi 00:42 13:32 pace

    So, I bumped up to quarter mile running stretches during tonight's 3 miler. That little extra bit of running each mile helps a lot with pace. I'm going to be hitting the tendon from hel... read more

    • Jeremiah C.
      Jeremiah C.

      I bet it does suck. Way to be dedicated about getting back out there in the midst of all the weight training you've been doing!

      about 19 hours ago Like

    • Patricia R.
      Patricia R.

      Great job going at recovery the way you should!

      about 15 hours ago Like

    • Kelli
      Kelli Get Better
      Get Better:

      Your recovery is looking good, Keith.

      about 14 hours ago

  2. FIT
    great Shoulders and Forearms 00:45

    Shoulders and forearms got worked today. Feeling it already. Good day!

    A Group
    Shoulder Press, 95 lb barbell, 3 sets, 10 reps
    Dumbbell Lateral Raises, 30 lb dumbbells, 3 sets, 10 reps
    Shrugs, 65... read more

  3. walk
    Tricep Pulldowns 00:05:00

    Had a machine and a few minutes, so I knocked out some tricep pulldowns. My arms are gone!

    Tricep Pulldowns, 40 lbs, 3 sets, 10 reps.

  4. FIT
    great Back and Biceps 01:00

    Okay, those incline curls? Those really kick my ass. Really. Way tougher than you'd think. And deadlifts are always a challenge, if only because I have to watch my knee position to make su... read more

  5. walk
    great Two more on my own 2.11 mi 00:30 14:01 pace

    After I dropped Ein off at home, I headed out to get the rest of my 3 miler done. As usual, I ran two tenths of a mile at the half, the 1.5 mile mark, and from the 1.9 mile mark to the end. Happi... read more

  6. walk
    great Walk/Run with Ein 1.11 mi 00:16 14:19 pace

    I took Ein out for his mile right after work. At the half mile mark, we ran for two tenths of a mile. Ein enjoyed the walk, and was more focused today, although he did want to leave 'scent m... read more

  7. FIT
    great Chest and Triceps 01:00

    Start my week by kickin' Monday's ass with 150 reps of chest work and 90 reps of tricep work? Sounds like a plan to me!

    A Group
    Bench Press, 95 lb barbell, 3 sets, 10 reps
    Dumbbell Flys... read more

  8. FIT
    great Leg Day 01:00

    And, to finish off my legs, leg day after the miles!

    Dumbbell Squats, 30 lb dumbbells, 3 sets, 15 reps
    Heel Lowers, each leg, 3 sets 15 reps
    Knee Straighteners with resistance band, each leg, 3 se... read more

  9. walk
    good 2 More for the day 2.11 mi 00:30 14:23 pace

    After dropping Ein off at home, I went out for the rest of my miles. Again, I ran for two tenths of a mile at the half mile, mile and a half, and from the 1.9 mile mark to the finish. Other than ... read more

  10. walk
    great A mile with Ein 1.09 mi 00:17 15:22 pace

    So, I did the first mile with Ein today. He's out of practice, and I need to get a belt connection to hook his leash on. Running with his leash in hand seems to throw my balance off a little... read more

  11. FIT
    great 12 miles on a stationary bike 12 mi 01:00 05:00 pace

    The weather was not my friend today, but I got 12 in on a stationary bike at the rec center anyway. I was also late getting there, so I was pushing against closing time at the rec center, so I dec... read more

  12. FIT
    Core Workout 00:30

    Not fun doing this a couple of hours after eating. Ah, well. You do what you have to.

    Situps, 4 sets, 25 reps
    Crunches with a 50 lb dumbbell, 3 sets, 20 reps
    Deadlifts, 130 lb barbell, 3 sets, 5... read more

  13. walk
    great Another walk/run mix 3.12 mi 00:44 14:04 pace

    A touch more running, as I had to cross more intersections on this route. A few twinges, but nothing terrible to deal with. Much better running with the knee brace. I'm going to do a long b... read more

  14. FIT
    great Shoulders and Forearms 00:30

    Good lift this afternoon. Even with the somewhat lower weights, I'm feeling it already!

    A Group
    Shoulder Press, 90 lb barbell, 3 sets, 10 reps
    Dumbbell Lateral Raises, 25 lb dumbbells, 3 set... read more

  15. walk
    great Extending the running sections 3.16 mi 00:45 14:15 pace

    I did the normal 5k distance again this afternoon, but I extended the running stretches from a tenth of a mile to 0.15 of a mile. Those stretches were at 0.5, 1.55, 2.5 and 2.95 (this stretch, I c... read more

  16. FIT
    great Back and Biceps 01:00

    I was up early, so I got my lift knocked out. I'm not sure why those incline dumbbell curls hammer me so much, or why dropping 5 lbs of the dumbbells makes it doable, but I'll take the d... read more

  17. FIT
    great Chest and Triceps 00:40

    So, I was very focused on today's workout. Paid a lot of attention to form, and worked to keep the movements smooth and steady. I'm already feeling my triceps, and I suspect when my che... read more

  18. walk
    good Back on the trails at Flat Ro... 3.49 mi 00:59 17:01 pace

    Okay, I should probably start out by pointing out that I should have stayed on the easiest trails rather than venturing onto the rougher bike paths. A few of those roots and diggers got my attenti... read more

  19. walk
    great Another 3 3.09 mi 00:47 15:08 pace

    Well, due to over sleeping and a busy morning, I ended up doing my miles on the Riverwalk, so no trail miles. However, I did swap over to my Hokas for this one, and that seemed to be more cushioni... read more

  20. walk
    great Getting a little mileage in 3.13 mi 00:47 14:52 pace

    I missed yesterday due to the weather and bowling. So, I got it done tonight after work. I did the running stretches on the grass next to the paved running trail, and that seemed a little better ... read more