5301 total / 471 in 2015

To actually complete a marathon training plan, and see if all those miles are really necessary. 26.2, round 4 here I come! Shamrock Marathon, Virginia Beach

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  • 14 miles
  • 08:35 time
  • 0 calories
  • 4 workouts
  • This Week time period


  1. FIT
    good Basketball 01:00

    3 games of 21 before dinner. Jay with the shut out on all of them. After dinner we shifted to around the world - I won 5 straight.

  2. FIT
    good LiveFit: W1D2 - Back and Biceps 00:40

    3X12 of all exercises
    Wide grip lat pull down
    Bent over row
    Cable Row
    Underhand cable pull down
    Alt. dumbbell curl
    One-arm preacher curl
    standing bicep cable curl

  3. FIT
    good LiveFit W1D1: Chest/Triceps 00:40

    Wide Pushups Wide Push-up, 3 sets of 12 reps
    Dumbbell Bench Press, 3 sets of 12 reps
    Dumbbell Flyes, 3 sets of 12 reps
    Narrow Pushups, 3 sets of 12 reps
    Dumbbell Triceps Extension, 3 sets of 12... read more

  4. FIT
    great Mt. LeConte 14 mi 06:15 26:47 pace

    Went up Rainbow Falls to LeConte Lodge, then went out to Myrtle Point. Headed back Bull Head trail. My Garmin died so time/pace is a guess.

  5. FIT
    good Basketball with the neighbors 01:15

    Neighbor and his granddaughter in town for the weekend and joined us so we took it a bit more easy. Games of around-the-world, horse, and one game to 10 points.

  6. FIT
    good BFL - Lower Body 00:45

    Leg Press/Dumbbell Squats
    Deadlifts/Hamstring Sliders
    Calf Press/Calf Raises
    Crunches (front + oblique), Footprints, Plank

  7. FIT
    good Basketball 00:45

    3 rounds of 21
    He let me win the 2nd round

  8. FIT
    good Upper body

    6 sets of 5 reps each
    Aussie chin ups
    Tricep kickbacks 15/15/15/15/20/20
    Bent over rows 15/15/15/20/20/20

  9. FIT
    good P1:D2 00:25

    6 sets of 5 reps each
    Squats: 45/65/95/95/105/105
    *back down to 100 for full range-of-motion
    Calf Press: 150/190/230/250/270
    *back down to 230 for full ROM
    Ab twists: 10# medicine ball

  10. FIT
    good Basketball 01:15

    Three rounds of 21 with jay.

  11. swim
    good Freestyle 800 m 00:30 60:21 pace

    Something to do.

  12. RUN
    good Sprints 1.25 mi 00:17 13:35 pace

    With jay in our driveways his sprint makes mine look lik a casual jog

  13. FIT
    good Doubling up 00:35

    I missed this weekend's session, but since I'm running after work with jay, I doubled up at lunch.

  14. RUN
    good Hills 2 mi

    Watch less, so I'm guessing on distance. 8xhills with Gretchen

  15. RUN
    good Hills

    Didn't wear my watch, so not sure about time or pace. But we ran uphill in my subdivision eight times (I live on the base of bluff mountain. My hills don't play)

  16. FIT
    Phase 1: Day 4 00:15:00

    Modified chin-ups (bar lowered so partial body weight was grounded)
    5 reps of 6 sets each

  17. RUN
    great HIIT 1.8 mi 00:20 11:06 pace

    2 min warm-up/cool down. 30 sec on, 60 sec recovery

  18. FIT
    Phase I - Day 1 00:20

    Incline dumbbell bench press: 3 sets w/15# dumbbells & 3 sets w/20# (5 reps each set)
    Janda sit-ups: 6 sets of 5 reps

  19. RUN
    great LIIT 2.25 mi 00:22 09:55 pace

    Not to be confused with the beloved LIT.
    Reading up on HIIT, and apparently muscles need more than 24 hours to recover. Took today easy doing 1/2 mi intervals with 1 min walking recoveries

  20. RUN
    great HIIT 1.75 mi 00:20 11:14 pace

    Brief warm-up followed by 30 seconds of sprinting and 60 seconds of recovery walking. Both types of intervals kept me between 0.05-0.08 mi - not something I monitored, just a hindsight fun-fact.
    N... read more