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  • 49 miles
  • 07:04 time
  • 5324 calories
  • 6 workouts
  • This Week time period


  1. RUN
    10 mi 01:17 07:42 pace

    Lord it was hot. Warmest run I've done in half a year probably, at 80*F. I was aiming for 4 @ half marathon goal pace, but with the heat, I adjusted my goal of being happy with within 5% of GP... read more

    • Emily

      What is this "hot" that you write of?? It was lower 30's here.

      about 21 hours ago Like1 person

    • John K.
      John K.

      I agree with Emily - I just can't imagine there is some place in the US where it is "hot", when we have 29F and snowing here still.

      about 8 hours ago Like

  2. RUN
    6.83 km 00:41 09:39 pace

    Did an EZ run today instead of the tempo. This morning I stepped funny over a ledge and got a calf cramp, and it's been a bit sore all day.

  3. Eeek! Just sent my first message to a home owner in Costa Rica about house sitting this summer!! #fingerscrossed

  4. I'm going through a bunch of these Pre-Race questionnaires from my athletes who have approaching events. Check it out and feel free to use it and add any suggestions to the comment section! ht... read more

  5. RUN
    11 km 01:01 08:55 pace

    Nice easy run on the trails.

  6. RUN
    18.2 km 01:40 08:50 pace

    Regeneration Run in the hills on the trail. Very enjoyable day.

  7. What's harder? Running on a treadmill for an hour or holding a fart on a treadmill until the person next to you gets off?

  8. Anyone interested in my #fargomarathon half entry?

  9. RUN
    15.5 km 01:25 08:49 pace

    Prescribed: EZ with 6x400m @ 110% goal half pace (1:21/400m) with 400m jog
    Nice run, and I clearly went out too fast, BUT I was happy that I was able to stay very consistent for each rep! Picked up... read more

  10. RUN
    11 km 01:00 08:46 pace

    Just an EZ run with a few accelerations thrown in.

  11. RUN
    11 km 01:00 08:46 pace

    Nice easy run with Desi biking alongside me!

  12. It took about 50 minutes for me to start feeling good during today's run. And I only had 10 more minutes to go :(

  13. RUN
    Sturgis Rd 33.75 km 03:06 08:50 pace

    EZ Long. Not bad. First half was up & into the wind. Second half was very warm.

  14. RUN
    18.3 km 01:41 08:52 pace

    Nice EZ run with a mix of trails and pavement, hills and flat.

  15. The greatest compliment an athlete can give to a coach is referring a friend to that coach! :)

  16. I have two athlete slots open, if anyone is interested! Let me know :)

    • Vira K.
      Vira K.

      Athlete slots for what?

      12 days ago Like2 people

    • Show 5 more comments...
    • Kyle K.
      Kyle K.

      John, I work with athletes who have a 5k race pace slower than your habitual running pace. Anyone looking to seriously improve can benefit from a coach, speed has little to do with it. Just saying ;)

      6 days ago Like1 person

    • John R.
      John R.

      I will think on that. I am seeing solid success with a plan I am on right now, for the 2016 season I may need a little help.

      4 days ago Like1 person

  17. RUN
    19 km 01:44 08:48 pace

    EZ with a few 800m hill accelerations thrown in.

  18. RUN
    great 11 km 01:00 08:46 pace

    Plyometrics + EZ60 with some strides.

  19. RUN
    Hills & Trails 25.6 km 03:09 11:52 pace

    2:40 at HLMP, 60F when I left and 80f at the end. Brought one bottle with me and took a sip every km. Would have been better off with two bottles but there was no place to refil on the trail.