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  • 10 miles
  • 01:21 time
  • 1177 calories
  • 2 workouts
  • This Week time period


  1. RUN
    5.02 mi 00:39 07:49 pace

    Another late run in perfect conditions. Homemade cookies and AC/DC powered us through this one.

    • Matt

      Cookies and AC/DC, interesting combination. Sounds great though. Nice 5er Keith.

      about 22 hours ago Like

  2. RUN
    great 5.01 mi 00:42 08:20 pace

    When you're able to wait until the time of day when the weather is absolutely perfect, you do! Noon run is in the books.

  3. RUN
    great 6.02 mi 00:47 07:51 pace

    First run in a week + a terrible night of sleep = taking Aerosmith on the run. J2 and I literally rocked this 6 miler!

  4. RUN
    good 7.01 mi 01:01 08:39 pace

    I got to spend the first hour of Veterans Day with a couple of good friends who are both Navy vets. I'm thankful for them and for all our veterans.
    I also learned that the last two words of t... read more

    • Matt

      LOL! Nice tribute run Keith.

      15 days ago Like

  5. RUN
    good 6.04 mi 00:54 08:54 pace

    54 and misting made for a nice run around town with the Js.

  6. RUN
    10.05 mi 01:18 07:45 pace

    The conditions weren't exactly what you would expect in early November for the Capitol 10 Miler, and I had the worst abdominal/intestinal pain/distress ever in a race, but I gutted it out (pun... read more

  7. RUN
    5.02 mi 00:40 07:56 pace

    An early flight this morning meant a 4:15 alarm to get this one in, but it was totally worth it because I didn't miss a Monday.

    • Matt

      Getting it done way early before the flight that's dedication. :)

      24 days ago Like

  8. RUN
    20.02 mi 02:59 08:55 pace

    I did 7 solo before joining up with K1 and J2 for 7 more, and finished the final 6 with K1. I'm currently walking like Fred Sanford, but I got it done!

    • Keith W.
      Keith W.

      You've had an amazingly sharp increase in mileage in the past month. Got an emergency marathon coming up? :)

      26 days ago Like

    • Kevin W.
      Kevin W.

      Awesome! Great pace for a run of that distance!

      26 days ago Like

    • Jon W.
      Jon W.

      Wowzers! You da man, Keith! :) Have a great day. Go enjoy some candy tonight. :)

      26 days ago Like

  9. RUN
    5.5 mi 00:50 09:09 pace

    We did (12) 1/4 mile intervals with 1/10 mile recoveries. 1 mile w/u and 1/4 mile c/d before and after.
    The average was 89 seconds with only 5 seconds between the fastest and slowest, so I'm ... read more

  10. RUN
    good 6.04 mi 00:55 09:07 pace

    The remnants of Patricia made this one very blustery.

  11. RUN
    good 5.04 mi 00:41 08:08 pace

    Meh...this was supposed to be a tempo run but I never found my groove. However, the main thing is I didn't miss a Monday!

  12. RUN
    great 16.02 mi 02:24 09:00 pace

    This was a really good long run with the gang! J2 and I did mile 16 at 7:28.

  13. RUN
    4.02 mi 00:37 09:12 pace

    Just a little shakeout with J2. Tomorrow we go long, so today we go short.

  14. RUN
    5.51 mi 00:46 08:23 pace

    6X800 intervals with 400 recoveries and a 1 mile warm up. Splits averaged 3:05, ranging from 2:59-3:12. A lapse in focus cost me on the slowest one, but overall it was a solid workout.

  15. RUN
    6.05 mi 00:55 09:03 pace

    Nice and easy around town with K1 and J2.

  16. RUN
    5.04 mi 00:39 07:48 pace

    Never miss a Monday...

  17. RUN
    14.03 mi 02:03 08:47 pace

    Super great run with the gang! We started in pitch darkness under a sliver of a moon and finished with the full sun in our face.
    We legs were tired at the end, so I did the last mile in 7:27.

  18. RUN
    6.02 mi 00:53 08:46 pace

    Another nice run this morning. Happy Friday!

  19. RUN
    5.33 mi 00:48 09:05 pace

    An easy cruise around downtown with K1 and J2. The temps are perfect and it was nice to see so many other runners out, too.

    • Matt

      Great miles with other members of the middle of the alphabet :)

      about 1 month ago Like

  20. RUN
    great 4.35 mi 00:37 08:27 pace

    Wednesday intervals: 5X800 w/ 400 recoveries. W/u and c/d included. Very pleased with the pace (3:04 avg) and consistency.