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  • 33 miles
  • 04:25 time
  • 2123 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. RUN
    alright Colorful start 5 mi 00:47 09:18 pace

    Slept a bit later, ran a bit shorter. Enjoyed the sunrise - bright pinks, blues, oranges. Hamstrings still tight, but that's where I am so I didn't push it. Splits: 9:53, 9:06, 9:14, 9:12... read more

    • Jim B.
      Jim B.

      Still a good run! :-)

      about 6 hours ago Like

    • Amy S.
      Amy S.

      A great Thursday run and isn't that just the best part of an early run with the sunrise!

      about 6 hours ago Like

  2. FIT
    good Runners’ strength training 00:45

    Some quality time with the Orb helped loosen my hamstrings, so I decided to join the group tonight. Another tough workout that (luckily) seemed to work the upper body more than legs.

  3. VELO
    good RydeBarre 16.8 mi 00:50 20.2mph pace

    Had several new faces in class for a new playlist and ryde. Good, sweaty workout. Average RPM: 81. Average HR: 148.

  4. RUN
    blah Working for it 6.5 mi 00:58 08:54 pace

    Looking forward to a run with fresh legs - maybe in November? Hamstrings and glutes are tight, and my stride feels herky-jerky ... definitely not smooth. Last night's swim did help a bit, thou... read more

  5. swim
    Heeding the call 1000 m 00:24 38:37 pace

    Finally made it to the pool - long course setup! Outdoors! - and it was awesome. Cool water and lots of kicking have my legs feeling much better. Kids even joined me for a couple laps. Nice way to ... read more

  6. RUN
    blah Creaky 4 mi 00:41 10:15 pace

    After a day off yesterday, my legs were reluctant to get moving this morning. First mile was tough, but things eventually loosened a bit ... although the pool is calling my name, and I hope to get ... read more

    • Paul S.
      Paul S.

      Way to ease into it today!

      3 days ago Like

    • Ann H.
      Ann H.

      so odd when it feels more creaky after a rest day than it does after a hard workout day sometimes. i bet you this 4 did the trick and the swim would just make it perfect again. i hope you can find the time!

      3 days ago Like

  7. RUN
    alright The magic number 20 mi 02:57 08:49 pace

    Made it to 20, thanks to the company of Jennifer K. and another cooler morning with nice cloud cover. We started early and enjoyed the bright almost-full moon. Ran three loops from my house - one a... read more

    • Amy S.
      Amy S.

      Woo Hoo Awesome 20 Susie!

      5 days ago Like

    • Laura
      Laura

      Awesome long miles today Susie. All positive too. Hope you have your feet up now :))

      5 days ago Like

    • Paul S.
      Paul S.

      Bravo on the killer miles! Recover well! Rehydrating is key! Nice!

      5 days ago Like

    • Ann H.
      Ann H.

      oh my gosh, it is SO great to see you getting back up to this kind of mileage. just thinking back to you being out of commission there for a while and now look at this amazing recovery. tired but no aches? you're in a great place!

      5 days ago Like

  8. VELO
    good RydeBarre 17.3 mi 00:50 20.8mph pace

    Kept my resistance lighter to give the legs a bit of a break. RPM drill still got me. Average RPM: 85. Average HR: 143.

  9. RUN
    tired Slog 7 mi 01:04 09:06 pace

    One of my worst runs in a long while. Just had no energy, legs felt heavy, body tired. I am tired. And I have been eating late dinners, which doesn't help the early-morning workouts. But ... I... read more

  10. FIT
    good Runners’ strength training 00:45

    Good glute work - and lots of upper body.

  11. VELO
    good RydeBarre 16.4 mi 00:50 19.7mph pace

    Needed this pick-me-up after a hectic day yesterday and a bad night’s sleep. Average RPM: 79. Average HR: 148.

  12. RUN
    good Another good hour 7 mi 01:00 08:30 pace

    Another cool morning made for running. Did two warmup miles then pushed it a bit for the next four. Right glute and Achilles are cranky, but hanging in there despite the higher mileage (for me). Sp... read more

  13. FIT
    good Runners’ strength training 00:45

    Another tough session with Zach. Started with hip openers and supermans. Then did a bunch of rounds with different sets of glute bridge, RDL pulls, goblet squats, bench chest press and med ball sla... read more

  14. RUN
    good Back to work 5 mi 00:50 10:00 pace

    Recovery miles on a cool morning - my hands were chilly!

    • Ann H.
      Ann H.

      noooo chilly hands! not ready!

      10 days ago Like1 person

    • Tom C.
      Tom C.

      These cool mornings are awesome!

      10 days ago Like1 person

    • Marcie M.

      How can the weather be that much different two states away?? So insanely jealous. We have another 4 weeks easy of just hideous weather. Great recovery miles. Looks like your training is going well. Woo Hoo!!!

      10 days ago Like1 person

  15. VELO
    good RydeBarre 16.4 mi 00:50 19.7mph pace

    Good to spin out the legs after yesterday's long run. Double-hill ride with quad killers after the second climb - good workout! Average RPM: 80. Average HR: 142.

  16. RUN
    good Going longer 18 mi 02:39 08:50 pace

    Great weather and company made for some pleasant miles. Once I made it to 13 and we just had five miles out and back on the levee, I knew I could make it. And evidently my last two miles were my fa... read more

  17. RUN
    great Defend Lawrence! 5K 3.1 mi 00:27 08:42 pace

    It was early ... but I got up and made it for the second annual Defend Lawrence! 5K to mark the anniversary of Quantrill's Raid - and the launch of a new store, Ad Astra Running, owned by two ... read more

  18. RUN
    good Fall sneak peek 7 mi 01:00 08:31 pace

    A sunny 53 degrees on August 20 - thank you very much! Just a gorgeous morning. Splits: 9:19, 8:48, 8:23, 8:23, 8:24, 8:07, 8:12.

  19. FIT
    good Runners’ strength training 00:45

    More good challenges from Zach, including an overhead barbell hold for 45 seconds x 3. Woo!

  20. VELO
    good RydeBarre 16.2 mi 00:50 19.4mph pace

    Upbeat group on a cool morning - looking forward to running in this weather tomorrow! Average RPM: 78. Average HR: 144.