13054 total / 3174 in 2014

KC half marathon: 1:39:05 Kansas half marathon: Pace 2-hour group Longview Lake half marathon: ???

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  • 32 miles
  • 03:56 time
  • 1742 calories
  • 6 workouts
  • This Week time period


  1. RUN
    good Hello, deer 5.1 mi 00:46 09:00 pace

    Encountered a deer in a front yard - that woke me up! Told myself it was more afraid of me than I was of it ... right? Splits: 9:27, 9:02, 8:51, 8:46, 8:53, (:56).

    • Steve W.
      Steve W.

      It's always cool to see wildlife up close! Glad you didn't scare each other too bad.

      16 minutes ago Like

  2. FIT
    good Strength training with Whitney 00:30

    Upper- and lower-body work.

  3. VELO
    good Ryde Barre 18.6 mi 00:50 22.3mph pace

    Rocked out with a "Hair Band" Ryde this morning. Fun stuff. And ... GO ROYALS! Average RPM: 88. Average HR: 148.

  4. RUN
    good Pace practice 5.2 mi 00:49 09:22 pace

    Getting ready to pace the 2-hour group at Sunday's Kansas Half Marathon. Great starry sky on a cooler morning. Splits: 9:51, 9:28, 9:16, 9:10, 9:03, (1:55).

    • Steve W.
      Steve W.

      Your group will be in great hands (or feet!).

      2 days ago Like1 person

    • Show 3 more comments...
    • Susie F.
      Susie F.

      @Karla - yes, I am a believer in smart pacing for sure. Although this course is basically flat, so the mile splits don't vary much. @Krista - I am running Longview ... we'll see what my legs can do there!

      1 day ago Like

    • Bill P.
      Bill P.

      Your group is in for a treat. I'm not sure I would have performed as well in KC without the pacer from Smart Pacing. He was terrific and a great motivator.

      1 day ago Like1 person

  5. FIT
    good Strength training with Whitney 00:30

    Good mix of upper- and lower-body work.

  6. RUN
    good Early start 3.5 mi 00:32 09:02 pace

    Easy miles before strength training.

  7. VELO
    good Ryde Barre 17.9 mi 00:50 21.5mph pace

    Small class, good sweat. Average RPM: 87. Average HR: 140.

  8. RUN
    alright In the fog 8 mi 01:11 08:48 pace

    Ugh - humidity today made this a bit of a struggle. Kept thinking how glad I was the weather wasn't like this last Saturday. Mugginess seems to affect me more than any other weather factor. Bu... read more

  9. VELO
    good Ryde Barre 16.7 mi 00:50 20.0mph pace

    Super-humid outside, super-sweaty workout. TGIF! Average RPM: 82. Average HR: 146.

  10. RUN
    good Here and there 4 mi 00:36 09:00 pace

    It was rainy pretty steadily when my alarm went off, so I opted for more sleep (good to have after staying up late to watch the end of the Royals game - that was a fun one!). Ran a mile or so durin... read more

  11. FIT
    good Strength training with Whitney 00:30

    All upper-body work. No need for legs this week!

  12. VELO
    good Ryde Barre 17.6 mi 00:50 21.1mph pace

    Heart rate was higher than normal today - maybe a sign my body is still recovering from the race? Good, tough workout. Average RPM: 85. Average HR: 147.

  13. RUN
    good Recovery run 4 mi 00:38 09:34 pace

    Easy miles under a clear, starry sky. Calves are sore, otherwise feel good. Splits: 10:06, 9:28, 9:21, 9:19.

  14. swim
    good Recovery swim 1800 yd 00:46 44:58 pace

    Good pool time except for the weird pain in my upper back - pinched nerve, who knows? It's bearable but annoying. Calves are tight today, otherwise things feel good.

    200 warmup
    100 - 25 breas... read more

    • Jim D.
      Jim D.

      Way to keep the body moving after your Half. Hope recovery continues to improve. SMILE

      10 days ago Like

  15. walk
    good Recovery miles 3 mi 00:45 15:00 pace

    All systems OK after race day, except for a tight spot in my back that I think is from sleeping weird rather than running. Go figure. :)

  16. RUN
    great KC Half Marathon 13.1 mi 01:39 07:33 pace

    Great day to run, super happy with my race! I knew it would be a good morning when my training partner Jennifer and I happened upon some fancy-shmancy porta-potties (that have real toilets that &qu... read more

  17. swim
    good Genesis North 1800 yd 00:46 44:58 pace

    Pool time to loosen up the legs. I've had some tightness in my lower back on the left side, and interestingly enough the swimming seemed to worsen that. So ... I hope I didn't create any ... read more

    • Marcie M.

      I bet you actually served the purpose you intended...just make take a couple of hours to feel it. Have a GREAT race tomorrow Susie! Can't wait to hear all about it.

      13 days ago Like2 people

    • Steve W.
      Steve W.

      Hope you can work that tightness out in time for the race tomorrow. Have a great race!

      13 days ago Like2 people

    • Bill P.
      Bill P.

      Hopefully just a minor complaint that a good nights sleep will cure. Good luck tomorrow, it looks like a perfect day.

      13 days ago Like

  18. RUN
    good 4 mi 00:37 09:07 pace

    Easy miles for the last run before the KC half on Saturday. Weather is looking awesome! Splits: 9:49, 9:04, 8:52, 8:44.

  19. FIT
    good Strength training with Whitney 00:30

    Upper-body and easy leg work, with a good stretch at the end.

  20. VELO
    good Ryde Barre 18.2 mi 00:50 21.8mph pace

    Reduced my out-of-saddle work to go a bit easier on the legs. Average RPM: 86. Average HR: 139.

    • Steve W.
      Steve W.

      You may have to walk around the room yelling instructions by the end of the week to get a taper in... Today was still a speedy workout.

      15 days ago Like1 person

    • Susie F.
      Susie F.

      Got a sub for tomorrow - I'll be swimming instead to get the legs ready for Saturday!

      14 days ago Like1 person