6226 total / 1008 in 2014

My goals for 2013 are to PR in a spring marathon and be more consistent with cross training. My last two marathons haven't gone well...PR 4:45 set in 2009.

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  • 11 miles
  • 01:53 time
  • 1309 calories
  • 2 workouts
  • This Week time period


  1. RUN
    good One R 6.7 mi 01:07 10:00 pace

    10x400 with 400 recovery between each. times for faster intervals were 2:07 to 2:01. (last one was the fastest!) Tanya ran with me and it went great. South wind to our side. I really like this... read more

  2. RUN
    good town 4.5 mi 00:46 10:11 pace

    Good run. First mile was slow but I think the Garmin was being goofy--it wasn't that slow! Wind had died down.

  3. RUN
    alright One R 12 mi 02:12 11:00 pace

    It started good, but about the half way point we were tired....

  4. RUN
    alright ONe R 5.15 mi 00:53 10:11 pace

    I was trying for <10 mpm pace...struggled to get that after the first mile warm up. Didn't hit sub 10 until mile 5. :( Took Kramer with me.

  5. RUN
    good Town 3 mi 00:32 10:39 pace

    Didn't time it--just threw a time down. Took Dexter. It was super nice. NO wind!

  6. FIT

    Arms and Shoulders

  7. RUN
    good Kearney bike trail 5 mi 00:49 09:50 pace

    Tempo run. First mile in 10:35, then gradually increased pace every half mile, peaked at around 9:10 pace, then gradually decreased pace every half mile..last half mile at around 10:20 pace. Very... read more

  8. RUN
    good Town 5.2 mi 00:53 10:07 pace

    Nice run. It was windy but pace felt very comfortable. Mile two was 9:40! Took Kramer for 3 then Dexter for 2.

  9. RUN
    alright Town 3 mi 00:33 11:00 pace

    Slow run before work. Dark but the waning crescent moon and all the stars made it pretty!

  10. RUN
    alright Aurora 0.85 mi 00:10:00 11:45 pace

    Warm up before the race.

  11. RUN
    alright Quincy Reservoir Colo 6.2 mi 01:07 10:43 pace

    Should have been faster...wimped out on hills. Elevation was kicking my butt.

  12. RUN
    alright Denver 5 mi 00:55 11:00 pace

    Slow and hilly.

  13. RUN
    alright Kearney 3.3 mi 00:32 09:41 pace

    Had to do a quick and windy and hot

  14. RUN
    good One R 6.2 mi 01:01 09:50 pace

    Really good run tonight! 0.8 mile warm up, then 9x400 with 400 recovery, 0.8 mile cool down. All intervals were under 8:40 pace. Fastest around 8:08 pace.

  15. RUN
    great One R Road 10 mi 01:43 10:18 pace

    It was a great run! Strong south wind but we managed to run the same pace as last week. 3 water breaks. Last mile was fastest at 9:57. Tanya and Matt were with me.

  16. RUN
    alright Loup City Cow Pie Trail run 3.1 mi 00:35 11:10 pace

    Tough run. I measured it long at 3.28. First mile was 10:12, second was 9:40 (mostly flat), third must have been 11:2X as I walked up two hills in this mile. The trail followed some actual cow ... read more

  17. RUN
    alright Warm up before 5K 1.85 mi 00:20 10:48 pace

    Windy. Went out on the hwy before the trail run so I will get in my 5 miles today.

  18. RUN
    great Town 7 mi 01:10 10:00 pace

    Missed run last night. Going to work late so I could run. Took dogs for 4 and then finished 3 more with Tanya. Good pace. Great weather!

  19. RUN
    alright RR 5 mi 00:54 10:41 pace

    Not a good tempo run. Got to peak pace but then died and had to walk.

  20. RUN
    good One R, 90th and Hwy 2 9 mi 01:33 10:20 pace

    Good run with Tanya and Matt. Tanya wanted to stay on gravel and I didn't want to run in to the wind. Our friend Jaye picked us up. Last mile was around 9:55.