21533 total / 1309 in 2016

Perspective is everything..Run to fight Cancer for my Wife! Race while Having Fun! Kettle Moraine 100 mile -Done! PR in 5k <16:57 & Half - sub 1:19.

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  • 13 miles
  • 01:35 time
  • 1139 calories
  • 3 workouts
  • This Week time period


  1. RUN
    great Scary W/U to Hill Sprints 6.45 mi 00:48 07:24 pace

    JPITM!! Tried to chill before doing some hill sprints. As I was going along Lewisville Vienna on the far left white chalkline/shoulder going against traffic, a redneck decided that in passing a ... read more

    • Ron G.
      Ron G.

      Glad you're OK! Some people are such idiots. Good run today!

      about 4 hours ago Like

  2. RUN
    great 8 x 30 sec Hill Sprints 1.36 mi 00:10:00 07:21 pace

    Trifecta weather again with dew point in the 70s and humidity at yuk! Did my 10%+ Hill 8 x 30 sec with 45 sec recovery. Tried to keep these around 10k pace. Happy Tuesday!!

    • Matt

      Getting stronger Paul. Nice work.

      about 16 hours ago Like

    • Ron G.
      Ron G.

      Great hill repeats in tough conditions, Paul!

      about 4 hours ago Like

  3. RUN
    great Monday Zappage 5 mi 00:37 07:24 pace

    JPITM!! Nothing special just slowly amping up the mileage. Happy Monday!!

  4. RUN
    great Sunday Jaunt 8 mi 00:59 07:22 pace

    JPITM!! Nice sleeping in a bit and then ran past Ted's Kicken Chicken before returning. Mid 70s run but at least humidity was in the 80's. Happy Sunday!

  5. RUN
    great 'Long' Run 14 mi 01:44 07:25 pace

    Met up with Aaron and Matt and enjoyed a longish run around Wake and portions of the Mistletoe route. Beaut of a morning with a pleasant wind to keep us cool. Happy Saturday!

  6. RUN
    great W/U and C/D to Pyramid Intervals 7.25 mi 00:56 07:43 pace

    JPITM!! Holy sauna this morning. So glad I picked one of the hardest workouts--the pyramid to do today for the speedwork portion of this sesh! Happy Thursday!!

  7. RUN
    Pyramid Intervals 3.38 mi 00:20 05:51 pace

    Another trifecta morning with 74 degs, about 70 dew point and humidity set to sauna (96%). So I knew I would need to adjust my level effort by close to 4% due these conditions. Time for one of the... read more

  8. RUN
    great Camel Day - Semi-Hilly Route 7.5 mi 00:56 07:25 pace

    JPITM!! Hung in there during another morning of the nasty trifecta--high 90% humidity, high dew point, and close to 70 degs. Hills were nice after the repeats yesterday. What day is it?? Happy ... read more

  9. RUN
    great Hill Repeats 7.75 mi 00:57 07:17 pace

    JPITM!! Did over a 6 mile w/u and then did only 6 x 30sec hill repeats with 45 sec recovery as ran out of time to do more. Kept these hill repeats at 5k pace. Good stuff. Happy Tuesday!!

  10. RUN
    great Father's Day Run 5 mi 00:37 07:24 pace

    JPITM!! Nothing too special today. Just a beaut of a morning with low humidity and temps in the 60s. Time to go spend some chilling time around the house today!! Happy Father's Day!!

  11. RUN
    great 'Long' Run 13 mi 01:35 07:18 pace

    JPITM!! Bod felt great today and found myself hitting some fairly nice paces even on some hills. Happy Saturday!!

  12. RUN
    alright W/U and C/D 3 x 10min Intervals 4.35 mi 00:33 07:30 pace

    JPITM!! Sweatfest with dewpoint at about 70, 70deg and 98% humidity. Awesome!!

  13. RUN
    alright 3 x 10 min 4.81 mi 00:30 06:14 pace

    Goal was to do 3 x 10min at goal HMP and bring it down to 10k pace by the third set. But with the dew point tipping at approx 70 and it being 70 deg with 98% humidity, I had to make between a 3.0%... read more

    • Kelli
      Kelli Nice Job
      Nice Job:

      Wow, awesome as usual. ;)

      13 days ago

    • Matt

      Great work Paul.

      12 days ago Like

  14. RUN
    great Camel Day Chilling 4 mi 00:30 07:22 pace

    JPITM!! Nothing special...kinda ran out of time for more as was really worn out from my day off with my girls yesterday at the National Whitewater Center. What day is it?? Happy Humpday!!

    • Matt

      Super chillin miles Paul.

      14 days ago Like

    • Kelli
      Kelli Nice Job
      Nice Job:

      Have fun with the family and see ya on the 4th of July, yay!

      14 days ago

  15. RUN
    great W/U and C/D to 1min On + 1min... 6.87 mi 00:50 07:14 pace

    JPITM!! Fun times this morning with Aaron. Glad it wasn't too awfully warm and humid! Happy Tuesday!

  16. RUN
    great 1 Min On 1 Min Off 1.86 mi 00:10:00 05:22 pace

    Aaron and I had a little fun with an ole standby--1 Min On 1 Min Off @ 5k or faster. This type of spadework leaves so little recovery when you ramp up the speed as we were hitting sub 5 min per mi... read more

    • Matt

      Your recovery is probably sub 6 still with the momentum from the on minutes :) Great work.

      14 days ago Like

    • Susie F.
      Susie F.

      Nice speedwork!

      14 days ago Like

  17. RUN
    Stone Mountain State Park Run 5.1 mi

    While camping up at Stone Mt did a run with Jeff N. Good stuff. Brutal climbs and descends. Happy Saturday.

  18. RUN
    great Friday 'Long' Run 13 mi 01:32 07:04 pace

    Met up with Aaron for 8 this morning and it was a great chatfest. Nice crisp morning in the high 50's with lower humidity. We found ourselves going at a pretty good clip without realizing it... read more

  19. RUN
    alright W/U and C/D Camel Day Track 6.25 mi 00:47 07:31 pace

    JPITM!! Beaut of a day with temps in high 50s and lower humidity!! Woo Hoo! Happy Humpday!!

  20. RUN
    alright Camel Day - Track Workout 3 mi 00:16 05:28 pace

    Did a bit of a different speed workout this morning to try and mix it up. I did one set of 4 x 400's then 1 mile then 4 x 400's. My goals for the 400s were 75-80 sec and the mile in 5:4... read more