11987 total / 1865 in 2015

To maintain my Successfully Dysfunctional runner status. [PR's 5k-18:52, 5M- 32:15, 10k-41:20, Half-1:28:44, Full-2:58:13, 70.3-6:09]

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  1. RUN
    good Photo Finish 5k 3.11 mi 00:19 06:08 pace

    Well, goal was to get back out there and get the legs moving again. Beyond that I didn't really have hard goals, although being under 20 was kind of in back of my mind. I know Erie was only 3 ... read more

  2. RUN
    good Cool-Down 2.84 mi 00:25 08:46 pace

    post race cool down, first mile and a half with Prem and rest solo

  3. RUN
    good Pre-Race warm up 2 mi 00:16 07:58 pace

    Warm-up and strides.

  4. RUN
    good Shake out 4.15 mi 00:32 07:42 pace

    Little shake out around the house, windy/chilly but not bad and legs felt good.

  5. A piece on coaching, as well as my own coach changes...

  6. RUN
    8x200, 1x400 2 km 00:06:59 05:37 pace

    Hit the track tonight for first "workout" since Erie. Didn't wanna do anything crazy formal but I am happy with this. Had a loose plan of 10x200m for some turnover since I want to ge... read more

  7. A wrap up from Erie (training and the race) in case anyone is interested in reading :)

    • Diane V.
      Diane V.

      Thanks for sharing! You are an amazing athlete and an inspiration to a mere mortal like me :). Congrats again on your sub-3!

      5 days ago Like

    • Aaron E.
      Aaron E.

      This is awesome... I see a lot of me in this article... Thing I need to work on and what works.... I'm dealing with injuries that come up on me right before race day.... If I can figure out how to stay healthly the sky is the limit!! Thanks for the great write up.. Your awesome!!

      5 days ago Like

  8. RUN
    W/Nick Symmonds 2 mi 00:16 08:07 pace

    Nick SYmmonds/Fleet Feet Run.

  9. RUN
    good Meh. 4.39 mi 00:34 07:42 pace

    Not beating myself up too much about exact time or mileage right now. Goal is just getting out there, rain or shine. Threw in a few pickups mixed in to get a little turnover. Doesn't help t... read more

  10. FIT
    good Quickie 00:10:00

    Dynamic stretching and body weight exercises. Short on time so did short bike and this better than nothing. Off to sit with B and his dad, his mom is having surgery tonight.

  11. RUN
    good Around Greece 14.51 mi 01:52 07:42 pace

    Long run around B's house today. Gonna take some time to adjust to running around here, just not what I'm used to. Much busier roads, even with sidewalks just feels a little more hectic. ... read more

  12. VELO
    good Recumbent Bike 7.3 mi 00:25 17.5mph pace

    Bike at home after driving back from buffalo. Threw in 8x30 sec intervals towards end.

  13. RUN
    good Britt And Dunkin 2.89 mi 00:29 10:07 pace

    Britt pushed back long run to rest her foot so we just took her dog for easy shake out.

  14. RUN
    good Getting There 3.41 mi 00:26 07:38 pace

    Pep is coming back a bit, slowly but surely getting through recovery.

    First 2 at 7:45 then found another gear for last 1+ just to get a little turnover and see how it felt. Looking forward to get... read more