2559 total / 125 in 2015

1st goal: complete a 5K: completed 8/28/10 2nd goal: complete a 5K without walking: completed 2/19/11 Next goal: compete a 5k in under 30 minutes

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  • 8 miles
  • 00:57 time
  • 643 calories
  • 1 workouts
  • This Week time period


  1. VELO
    good Osage Trail/Neighborhood 8 mi 00:50 9.6mph pace

    The hills on the way home are brutal! But I love my new bike!

  2. VELO
    great Osage trail 7 mi 00:45 9.3mph pace

    Inaugural ride on my new bike! :)

  3. RUN
    great Osage Trail 2.63 mi 00:30 11:13 pace

    Had an awesome follow-up appointment with my ENT surgeon in STL today. He not only ok'd me to start running again (which I did anyway on Monday), but encouraged me to keep running. I guess y... read more

  4. RUN
    good Osage Trail 2.25 mi 00:31 13:46 pace

    First run since surgery on July 9. Ran/walked at a 2min run : 1 min walk ratio. First mile was about a 12:20-12:30 pace. Second 1.25 miles had more walking than the first. Very hot and humid b... read more

  5. RUN
    great Osage Trail 2 mi 00:25 12:30 pace

    Great run this morning before church!

  6. RUN
    good Osage Trail 3 mi 00:38 12:39 pace

    Still muggy, but cooler at 5:30 this morning. Much better time, too.

  7. RUN
    good Cape Trail 3 mi 00:42 14:00 pace

    Hot, muggy run

  8. walk
    good Missouri Running Co. 1 mi 00:20 20:00 pace

    Walked the one mile fun run with my fur-baby, Gracie!

  9. RUN
    great Osage Center 3 mi 00:34 11:20 pace

    I'm going to call this a tempo run. Ran 3 miles at a 4:1 run/walk ratio. The 4 minute intervals felt good and strong.

    • Cliff M.
      Cliff M.

      That looks like good tempo numbers! !! Nice run/walk for sure!!

      4 months ago Like

  10. RUN
    good Osage trail 3.25 mi 00:44 13:32 pace

    Runnin' in the rain, just runnin' in the daughter is officially a "season ed" runne! 3 glorious miles in a steady rain.

    • Cliff M.
      Cliff M.

      Good job getting out there in the rain. I ran at 530 this morning to try and beat the rain. Glad to see your daughter is with you for some family time.

      4 months ago Like1 person

  11. RUN
    great Osage Trail 2.04 mi 00:30 14:42 pace

    Beautiful early morning run with an awesome pink sunrise! Why don't I do this more often? lol