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  • 9 miles
  • 0:00 time
  • 1016 calories
  • 1 workouts
  • This Week time period


  1. RUN
    alright speed workout: 1k repeats 9.2 mi

    2.1 mile warm up
    8 x 1000m repeats with a 1:40 standing recovery (3:23, 3:23, 3:19, 3:18, 3:22, 3:24, 3:22, 3:09)
    2.1 mile cool down

    These felt tough from the get go. They were done on the gravel ... read more

  2. RUN
    good long run 14.1 mi 01:34 06:40 pace

    Almost the same route as last with with Kevin biking along side of me. I was on track for an 80 mile week but the short days of Thursday and Friday killed that. Still pleased with getting in just u... read more

  3. RUN
    alright misting run 8 mi 00:51 06:24 pace

    Since we got the the meet early, I used the time before the coaches' meeting and got in some miles.

  4. RUN
    alright short run 6 mi

    Pre-race run for the kids. Kept it shorter and easy

  5. RUN
    alright afternoon run 4 mi 00:27 06:49 pace

    16 mile day. Legs were dead.

  6. RUN
    good speed workout: 1k repeats 12 mi

    2.7 miles to the track
    8 x 1k with a 2:30 400m recovery (3:39, 3:43, 3:39...those 3 with Chuck)
    (3:17, 1:16, 3:16, 3:14, 3:11...those were solo)
    2.7 miles home

    Met Chuck at the track and joined hi... read more

  7. RUN
    good morning run 7.6 mi 00:52 06:49 pace

    The goal was 10 this morning but I got out of the house a little later than I wanted. I'll try to double this afternoon. Passed Wendy M. as she was finishing her run.

    • C T.
      C T.

      Is your late start the reason you had to kick it up a notch with pace? - I likethe 6:49 average!

      5 days ago Like

  8. RUN
    great afternoon run 7.3 mi 00:49 06:39 pace

    Solo run around the battlefield and Regency.

  9. RUN
    great morning run 6.1 mi 00:51 08:22 pace

    Easy, early run with Chuck.

  10. RUN
    good zero zapper fartlek 9.5 mi 01:03 06:40 pace

    2.4 mile warm up followed by 1:00 (5:15 pace) 2:00 (5:18) 3:00 (5:39) 4:00 (5:30) 3:00 (5:43) 2:00 (5:28) 1:00 (5:18) fartlek with equal recovery after each one then straight into a 2.1 mile cool ... read more

  11. RUN
    great long run 15.1 mi 01:43 06:51 pace

    One of the best feeling long runs I have had in quite some time. Since Kevin isn't running, he joined me on the bike. The miles flew by and when I was done it felt like I hadn't even run.... read more

  12. RUN
    12 mi 01:19 06:37 pace

    Paced Chuck during a marathon paced run. He picked the spot of Berryville Park so I ended up running over 6 loops. First 9 miles with him and then I picked it up once he stopped. Last 3: 6:19, 6:15... read more

  13. RUN
    great practice 7.5 mi

    Another easy run today.

  14. RUN
    great easy morning 10k 6.2 mi 00:52 08:18 pace

    Easy morning run with Chuck.

  15. RUN
    blah speed workout: 400m repeats 7 mi

    2.1 mile warm up
    10 x 400m repeats with a :90 recovery (77.2, 75.2, 75.8, 74.6, 76.4, 77.5, 78.6, 77.8, 77.8, 75.6)
    2.4 mile cool down

    I did these with the team and they were done in the grass aro... read more

  16. RUN
    great morning run 5.1 mi 00:43 08:24 pace

    Super easy run with Chuck in the morning.

  17. RUN
    good afternoon run 7.7 mi 00:53 06:54 pace

    One lap around the bunny loop and then the rest in Regency. Nice and easy today.

  18. RUN
    alright Dash 4 Diabetes 4 Miler 4 mi 00:22 05:29 pace

    Not the race I wanted. Ran the whole thing out front but just couldn't perform. I was shooting to go under 21:00 but I think the gravel course and the humidity affected me. I managed to win an... read more

    • Bryan I.
      Bryan I.

      It was a miserable day condition wise! That 3rd mile is a tough one but you picked it back up nicely for the 4th! Congrats on the win and CFA for a year ... I would gain a ton of weight if I won that!

      12 days ago Like

    • Glen T.
      Glen T.

      You ran a fine race, Matt. The humidity affected all of us, and gravel is always slower than pavement. I ran this race last year, and I knew it would present a challenge. Your last split is quite solid, and so you held on well.

      10 days ago Like

  19. RUN
    great warm up and cool down 6 mi

    2 mile warm up
    4 mile cool down unintentionally broken up in two 2 mile segments

  20. RUN
    great short run 5.6 mi 00:38 06:50 pace

    Nice and easy before tomorrow's race.