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  • 14 miles
  • 02:16 time
  • 1301 calories
  • 3 workouts
  • This Week time period


  1. RUN
    alright 5 Miles with Pops 5.2 mi 00:51 09:45 pace

    Pretty good run with dad (@Mark Bonderud) . Have a pinch/sore muscles in my upper back that are making me mad...Beautiful day for a run though, sunny and mid thirties.

  2. RUN
    alright 4.3 mi 00:40 09:21 pace

    Cut it short due to mom and dad's arrival and dinner reservations. :) i did the work though!

    • Mark B.
      Mark B.

      Well it was a 9 hour drive through mountain passes, slush, idoits wanting my lane, Ya just a good time.. the views were good.

      about 22 hours ago Like

  3. RUN
    alright 4.67 mi 00:45 09:39 pace

    Kept it easy and slow. Legs are tight but okay.

  4. RUN
    alright 10 Mile Planning Fail 10.04 mi 01:36 09:36 pace

    Planning fail, left water bottle near the door. Feet soaked. Last two miles were supposed top be more assertive effort but when I mapped the route I forgot the last mile would be poorly maintained.... read more

  5. RUN
    alright 40 Easy Tread Minutes 4.23 mi 00:40 09:30 pace

    After driving to Denver to have lunch with mom and dad...what a mess that was...I didn't get home with enough time to do what was scheduled, so I rearranged things so I wouldn't miss anot... read more

    • Mark B.
      Mark B.

      we won't mention the loud patrons at the eating house... Glad you got something in.. We brought the snow with us, but it is warmer than back home.. Get your run in today..

      5 days ago Like

  6. RUN
    blah 5.52 mi 00:51 09:16 pace

    "15 minutes easy
    25 minutes of 3 mins "on" at moderate effort, 2 minutes "off" at easy effort (repeat 5 times for 20 total minutes)
    10 minutes easy"

    Ugh, that was awf... read more

  7. RUN
    alright 50 'Easy' Minutes on the Mill 5.28 mi 00:50 09:31 pace

    Just wasn't really feeling this even though it wasn't the workout I thought I had on deck for today...only had one anime episode to watch so the other 28 minutes were a grind...

  8. RUN
    alright 50 Minutes Playing in the Snow 5.02 mi 00:53 10:33 pace

    It is still snowing. Temps dropped to 10. Since COS doesn't like to maintain surfaces due to weather...this easy run wasn't so easy. Realized I was going to be snow that went over my gai... read more

    • Mark B.
      Mark B.

      Think of it as training for the race in a few days.. Sounds like it could be a lot of the same type footing which means I might do better than I originally thought

      11 days ago Like1 person

  9. RUN
    alright 45 Snowy Recovery Minutes 4.42 mi 00:46 10:22 pace

    White conditions and 28 degrees...probably the worst conditions I have ever run in. Tomorrow will probably be on the TM since this is supposed to keep up through the night. By the time I retraced m... read more

    • Mark B.
      Mark B.

      yup your a glutton alright.. but I won't elaborate. Glad it was sane and when you don't weigh anything its hard to leave footprints... ;-/

      12 days ago Like1 person

  10. RUN
    good 12 Freakishly Long Miles 12.06 mi 01:55 09:31 pace

    OMG the wind! Took three tries to get out the door and I still wasn't properly dressed for the drastic change in weather. Wind was terrible no gloves or jacket. Storm is just starting to reall... read more

    • April P.

      Think I earned the last Chai Porter from the fridge...

      14 days ago Like1 person

    • Mark B.
      Mark B.

      ya.. Was watching for a bit, than had to get back to work. My long run scheduled has yours beat 19 miles.. trying to figure out where to run.. glad you got it done. and that Chai sounds like it was earned..

      13 days ago Like

    • April P.

      Pretty happy with the pace covenants head wind I had

      13 days ago Like

    • April P.

      Given.... Not covenants, geesh

      13 days ago Like1 person

  11. RUN
    alright 55 Minutes in the Sun 6.02 mi 00:57 09:23 pace

    Tummy is still a bit cranky, wish I knew what I ate that upset it. Run went well considering. Windy and in the mid 40's. Bruise on the thigh still tender on the downhill.

  12. RUN
    injured 4.15 mi 00:40 09:44 pace

    Legs are really tight. Being in the treadmill was hard and hot. Was still snowing when I got on, figured I should stay indoors since my emergency contact was sitting at the airport.

    • Mark B.
      Mark B.

      yea well there is another emerg. contact but they are farther away. Good mill stuff.. Me 20 below 0 with the wind chill I'll just do a couple extra cycles of workout.. Sent a message to the Utes organizer for a map so we could maybe get a clue.. Good mill stuff.. hope the meat-head stayed away..

      17 days ago Like1 person

  13. RUN
    11 Slightly Painful Miles 11.01 mi 01:46 09:37 pace

    God, things started to hurt. Lungs legs feet... Everything. Pace was really good. Prefueled and geek's around six miles. Also took Aleve before I left and IB with the gel. Weather started out ... read more

    • Mark B.
      Mark B.

      So rest it and run easy. Keep stretching and keep meat head from running into you and aggravating the problem. Good steady.. Don't start compensating for the sore leg. Make other areas problematic. Good run regardless.

      19 days ago Like

  14. RUN
    50 Minutes Easy 5.21 mi 00:51 09:45 pace

    So, between not feeling 100% bodily and work being a major obsticle, I missed a run earlier this week. Knew I really needed to get this one in to see how the body was feeling before the long run to... read more

    • Mark B.
      Mark B.

      I did watch. Good and steady after warmup 1st mile. I'll trade you weather. Plows ready and hope to get the run done early. One of your boys give you the bruise? Stretch before.

      21 days ago Like

    • April P.

      Yeah, got in the middle of a scuffle and got tagged, no broken skin but a wicked bruise that hasn't turned green yet....oh and it was right (i mean right) after Tuesday's run so muscle was nice and tight when it happened. Note to all, don't corner Texxy, he doesn't like it...

      20 days ago Like

  15. RUN
    50 Minute Progressive Run 5.25 mi 00:51 09:37 pace

    40 Minutes trying to increase pace every 10 minutes and then 10 of cool down. Beautiful morning, didn't gruel right before I left. Need to relearn how to prep for a morning run.

  16. RUN
    good 40 Min Recovery w Texxy 4.24 mi 00:40 09:30 pace

    Legs are still tired but overall a good run. Texxy tried to be good. Almost too hot for him. Ran in a tank and skirt.

    • Mark B.
      Mark B.

      Enjoy it while you can. Winter will get you.

      26 days ago Like

    • April P.

      Yeah it will come back soon I'm sure, however we took Cranky B to the shop yesterday.

      26 days ago Like

  17. RUN
    alright 10 Long Hot Miles 10.01 mi 01:37 09:39 pace

    Amazing how much can change in a week. Wore CWX capris and a t shirt and was too hot. Walked at five for a gel, had a couple of pauses for iPod malfunctions and directions. Last mile was probably t... read more

    • Mark B.
      Mark B. Nice Job
      Nice Job:

      So whats a Rocky Mountain Chai.. Sounds good. Your time was better but you also got to run in a t-shirt. Me layers...

      26 days ago

    • April P.

      I almost took the t-shirt off, the porter is a local brew might be able to get a growler of it when you are here, we will have to see

      26 days ago Like1 person

  18. RUN
    alright 50 Minute Palmer Park Explore 5.24 mi 00:55 10:33 pace

    Whelp, that didn't go add expected. Glad I decided to check it out before trying top do my 10 miler here. It is true trail running and not consistently marked. Felt really lost but it is a bea... read more

  19. RUN
    good 4.82 mi 00:45 09:25 pace

    Pit stop after thirty minutes... Wish the fog hadn't rolled in already so I could have taken Texxy out for this... Oh well.

  20. RUN
    alright 45 Minutes w/ 8x40 Sprints 5.02 mi 00:48 09:30 pace

    The way I ran this was evil. The sprints were on the uphill section. But I did our and it felt good... Hard work but good nonetheless.