10266 total / 1054 in 2014

Recover from nasty ankle sprain. Spend more time on the bike. Run a few 5ks, play on a lot of trails. Build up to another 100 miler.

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  • 25 miles
  • 04:04 time
  • 1535 calories
  • 4 workouts
  • This Week time period


  1. FIT
    tired PT - Benchmark 00:50

    10 minute run, followed by 40 minutes of squat jumps, backwards lunges, step downs and leg presses. I am so DONE for today!

  2. VELO
    good Riverside - Azalea 21 mi 01:26 14.7mph pace

    That one "hill" at the end of Riverside Dr seemed a lot taller today. I blame Rami and his July, Week 5 = 150 second squat during the 5:30am class.

  3. FIT
    good So. Early. Ugh. 01:00

    1st week w/out brace in class. Only modified burpees.
    Swapped them for squat jumps in Rds 4-6.
    6-1/2 rounds:
    10 pushups, 10 situps, 10 squat jumps,
    10 twist lunge (each leg), 10 mtn climbers (ea... read more

  4. RUN
    Dog Miles 3.85 mi 00:48 12:34 pace

    Running with DangerGirl and our foster dog Gilda during son's crosscountry practice. Humid morning, with off and on showers, but the cooler temps are so nice!

  5. VELO
    great Riverside-Azalea-Willeo 31.25 mi 01:57 16.0mph pace

    17+ miles and then another 13.68 after phone battery was low... 'doh!

  6. RUN
    great Treadmill 13.12 mi 02:45 12:34 pace

    Drove up to Dalton for 3 hours to support Gregg Ellis in his 24 hour fundraiser for the Carter Hope Center.
    I have decided I like the treadmill. Instead of the run/walk I use outside, I ran a mil... read more

  7. RUN
    good Dog Miles 2.75 mi 00:40 14:32 pace

    Taking Clifford on an intro run with the new foster pup. Lots of stops for dogs to sniff trees and each other. More of an upper body workout with leash resistance than cardio.

  8. VELO
    good Bike ride, Interrupted 11 mi 00:48 13.6mph pace

    Received a call from girl child with orthodontia non-emergency. Techs could clamp the wires back before lunch in if we came in *right away*, so...

  9. FIT
    tired FormWell Group Class + Physic... 01:30

    Made it over to see Ram I N. for the 5:30am class for squats, lunges, mountain climbers, etc. Then, drove to Benchmark, where my list of PT exercises included squats, lunges, mountain climbers, etc...

  10. RUN
    alright Slow. 3 mi 00:40 13:20 pace

    Went for a "run" between crossfit and physical therapy. Meh.

  11. RUN
    great BPRCM - monday group 3.74 mi 00:43 11:22 pace

    Humid. Hot. Yuck. Surprised to find the GPS read 3.74 miles, because I was sure it was the slowest 2.5 miles ever. Would be a tired face, but had a chance to catch up with Spurgeon H. and Callie G.... read more

  12. RUN
    tired Hot and Humid. Did I mention ... 9.08 mi 02:02 13:23 pace

    Supposed to be a 15 mile run, but I should have started at 6 am for that, not 9:30. Settled for a 2 hour run, which was only bearable because of the sprinklers running at the Abernathy Greenway Park.

  13. VELO
    good GA 400 Ride - 27 mile route 27.04 mi 02:04 13.0mph pace

    Beautiful morning for cycling, or for 26.79 miles of cycling and .25 miles walking. Could not get enough power on the last trip up Old Alabama road without standing in pedals, and that is still for... read more

  14. RUN
    good treadmill 3.3 mi 00:45 13:38 pace

    A little running, a lot of fast walking on incline.

  15. RUN
    great Riverside Park 4.82 mi 00:56 11:42 pace

    Easy run during MiddleChild's cross country practice. Didn't suck, which is pretty good. Half paved, half gravel. Run 2-3, walk 1, with occasional stops to stretch or do counter/clockwise... read more

  16. RUN
    alright Treadmill at PT 2 mi 00:25 12:30 pace

    A little hill climbing, a little sideways running, a little flat. Followed by a lot of lunges, squats and balance work.

  17. VELO
    great Silver Comet - Patak Run 22.05 mi 01:41 13.2mph pace

    Met Callie G. for her very first Silver Comet ride. Beautiful day, but boy, oh boy, was in good to be creating a breeze in the heat an humidity. Fun little off-trail detour to Patak Meats for some ... read more

  18. VELO
    good SCT - Florence Rd Start 25.23 mi 02:05 12.1mph pace

    25 miles is a long time to have the "Everything Is Awesome" song from the lego movie stuck in your brain. Pleasant ride with Matthew. Time to ice the puffy ankle.

  19. RUN
    good Rabun Half Marathon 12.2 mi 04:02 19:50 pace

    Beautiful way to return to the trails :) Hiked to the firetower at the top of Rabun Bald (about 5.5-6) miles, then was able to run about 2.5 of the next 4 miles. When the soft trail turned back ont... read more