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  • 22 miles
  • 03:50 time
  • 3357 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. Keith K.'s Photo Keith
    RUN
    good Southeastern Trail Series - R... 12.18 mi 02:20 11:31 pace

    This was my first trail race and I knew it would be tough, so it wasn't good that things got off to such a bad start. I had a really bad night of sleep, discovered that my pre-race meal (waffl... read more

    about 12 hours ago
    • Duane N.
      Duane N.
      Duane N.

      Nice trail run initiation. You'll come to like the uphill portions better than the downhill parts, it easier to stay upright going up. No trail rash? Well guess that part of the initiation will come later. ;-)

      about 12 hours ago • Like • 1 person

    • Show 6 more comments...
    • Kym KlassP
      Kym Klass You're an Inspiration
      Kym Klass You're an Inspiration:

      So, what did you end up eating if not waffles!? Proud of you, K2!! Fantastic job!

      about 8 hours ago

    • Laura A.
      Laura A.
      Laura A.

      Nice trail race Keith!! Way to hang in there and make the best of it!

      about 7 hours ago • Like

  2. Keith K.'s Photo Keith
    FIT

    The usual: I did 3 super-sets with each of the following: bench press X 8, bent shoulder rows X 8, dumbbell curls X 8, forearm curls X 8, shoulder press X 8, reverse forearm curls X 8, scarecrows X... read more

    3 days ago
  3. Keith K.'s Photo Keith
    RUN
    great 5.03 mi 00:44 08:48 pace

    One last easy run before Saturday's race: check!
    Snatch a magnolia while running to make my office smell good today: check!
    It's already a good day: check!

    4 days ago
  4. Keith K.'s Photo Keith
    RUN
    good 5.05 mi 00:45 08:52 pace

    Tapering is always a weird thing, but I think it's coming at a good time. A month and a half ago I started my iPod to play alphabetically. I started with AC/DC and today I finally made it to L... read more

    6 days ago
  5. Keith K.'s Photo Keith
    RUN
    great 12.03 mi 01:43 08:33 pace

    I love running and I love good times with good friends, so there aren't many ways this morning could've been any better! 12 comfortable miles with James K., James C., and Skip P. were a g... read more

    8 days ago
  6. Keith K.'s Photo Keith
    RUN
    good 5.03 mi 00:50 09:52 pace

    What do you say when a beautiful, young lady that you've known all of her life asks if you will run with her? Duh! :) This is the longest run in quite a while for Molly K. but she nailed it!

    9 days ago
  7. Keith K.'s Photo Keith
    RUN
    good 8.04 mi 01:04 07:54 pace

    The plan was 8 @ 8, so 7:54 is close enough. What a beautiful morning, with the constant scent of honeysuckle and jasmine. Happy Wednesday!

    11 days ago
  8. Keith K.'s Photo Keith
    RUN
    good 3 mi 00:31 10:16 pace

    I accompanied Molly K. on her first ever intervals workout and she did great! We did 6 X 400 with a 400 RI. Splits: 1:57, 2:07, 2:08, 2:09, 2:00, 1:57. Well done, girl!

    12 days ago
  9. Keith K.'s Photo Keith
    RUN
    good 5.04 mi 00:40 07:57 pace

    Next Saturday (5/25) I'm running this race >> http://ultrasignup.com/register.aspx?did=19201 with John T. and I'm totally unprepared. So, I'm in the awkward position of feeling... read more

    13 days ago
  10. Keith K.'s Photo Keith
    RUN
    4.04 mi 00:34 08:26 pace

    Just a little Sunday stroll on a beautiful morning. Happy Mother's Day!

    14 days ago
  11. Keith K.'s Photo Keith
    Shared Photo

    This is the 3rd consecutive AG in which I've place 1st at least once. At least I'm consistent, huh? :)

    15 days ago via Electric Miles
  12. Keith K.'s Photo Keith
    RUN
    Run for a Mom 3.14 mi 00:21 06:43 pace

    This was not even close to a PR, but considering the course, conditions, and my lack of speed training, I'm trying to not be disappointed. 5th OA and 1st AG. It was great to race with Molly K.... read more

    15 days ago
  13. Keith K.'s Photo Keith
    RUN
    good 6.03 mi 00:52 08:39 pace

    This was an enjoyable, easy run with James C. on a perfect morning. Sometimes we talked; other times the only thing to break the quiet of the morning was the sound of our footsteps, in sync. This ... read more

    17 days ago
  14. Keith K.'s Photo Keith
    RUN
    5.15 mi 00:42 08:11 pace

    Even though I'm way behind this week (travel all day Monday and felt awful yesterday) all I wanted today was a handful of easy ones. At one point I was so lost in thought I wasn't sure wh... read more

    17 days ago
  15. Keith K.'s Photo Keith

    I received a pleasant surprise yesterday when I got a DM friend request from my daughter! Since this is the place for encouragement and accountability, I know you will want to give Molly K. a big D... read more

    19 days ago
  16. Keith K.'s Photo Keith
    RUN
    Tempo 10 10.03 mi 01:14 07:25 pace

    All my runs lately have been intentionally at a comfortable pace, but you don't want to stay comfortable too long, so I mixed it up this morning with 10 @ HMP + 10. I'm not feeling too ho... read more

    21 days ago
  17. Keith K.'s Photo Keith
    RUN
    6.21 mi 00:52 08:21 pace

    This week: 3 runs - 3 states. Today's perfect run was compliments of beautiful California. I expected a boring run, because from the hotel all I can see is hotels, restaurants, and a mall, so ... read more

    22 days ago
  18. Keith K.'s Photo Keith
    FIT

    I only had 10 minutes for a workout, so I was tempted to skip it, but I did some body weight work instead. 50 push ups (added to the 30 I did in the SkyClub in Cincinnati), 20 pull ups, 30 dips, an... read more

    23 days ago
    • Skip P.
      Skip P.
      Skip P.

      good job K2! make the most of it while you can on the road! I will try to get your run tomorrow in hiawassee!

      23 days ago • Like

  19. Keith K.'s Photo Keith
    RUN
    great Lucky 7 7.03 mi 00:58 08:16 pace

    It's good to be back running on my home turf, even if I'm only home for 16 hours before I leave again. I just wanted some comfortable miles and that's what I got. Inspired by Don A.,... read more

    23 days ago
  20. Keith K.'s Photo Keith
    RUN
    good 5.02 mi 00:43 08:29 pace

    Since I'm out of town all week, I figured this would be a good time for a needed, step-back week and I'll admit that I'm kinda looking forward to it. Nice morning for a few easy ones.

    27 days ago