12979 total / 3099 in 2014

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

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  • 27 miles
  • 03:20 time
  • 1556 calories
  • 5 workouts
  • This Week time period


  1. 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

  2. FIT
    good Strength training with Whitney 00:30

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

  3. 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.

  4. 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.

  5. 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

      3 days ago Like

  6. 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. :)

  7. 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

  8. 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.

      6 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!

      6 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.

      6 days ago Like

  9. 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.

  10. FIT
    good Strength training with Whitney 00:30

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

  11. 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.

      8 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!

      7 days ago Like1 person

  12. RUN
    good Mini-taper 5.25 mi 00:47 08:56 pace

    Countdown to Saturday ... legs feel good. Windy one, but at least the rain finally stopped. Splits: 9:37, 9:01, 8:44, 8:36, 8:35, (2:20).

  13. FIT
    alright Strength training with Whitney 00:30

    Mostly upper-body work.

  14. VELO
    alright Ryde Barre 17.8 mi 00:50 21.4mph pace

    Kept the resistance and effort lower during Marci's class, and my heart rate did the same. Dark, rainy Monday morning ... but good to start the week with some sweat. Average RPM: 83. Average H... read more

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

    Another sleep-in Sunday - more than eight hours of good sleep, and I needed it. Nice easy walk. Had hoped for a swim, but all the lanes were booked this morning at the gym. Thinking of all the folk... read more

  16. RUN
    great Close encounters 8 mi 01:07 08:22 pace

    Starting at 5 a.m. on Saturday means quiet roads - and encounters with critters in the dark. Grateful to make it home without incident. During mile 2, saw something crawling around near a bus stop ... read more

    • Marcie M.

      I had very similar experiences dark and early this morning! I didn't see the skunk but sure smelled it. And then had my far-too-often encounter with the coyote that I always see. You got me on the owl though. :-) Strong run!! Looking great for the Half. Hope your daughter's meet goes well.

      12 days ago Like1 person

    • Mark W.
      Mark W.

      Great run! Hope you enjoyed your daughter's meet!

      12 days ago Like1 person

    • Susie F.
      Susie F.

      It was a perfect morning for an XC meet - love seeing all those kids out running!

      11 days ago Like

  17. FIT
    good Strength training with Whitney 00:30

    Forgot to add this earlier. Moved this session from Wednesday to today. With my half and Jennifer's full marathon approaching a week from tomorrow, Whitney is lightening our workouts a bit. To... read more

    • Amber

      Sweet!!! You are going to kill the half next weekend!!

      13 days ago Like1 person

    • Bill P.
      Bill P.

      Susie, since you'll be done with your half in little over an hour, you could come back out and help pace me to the finish of the full. It would be a jog pace for you. :-)

      13 days ago Like1 person

    • Susie F.
      Susie F.

      @Bill - that's funny! Luckily you will be in good hands with the pacers. I do plan to stay to see my friend Jennifer finish, so here's hoping I see you too.

      12 days ago Like1 person

  18. VELO
    great Ryde Barre 19 mi 00:50 22.8mph pace

    Another sweatfest. TGIF! Average RPM: 85. Average HR: 145.

  19. RUN
    good Change of plans 5 mi 00:45 09:04 pace

    Hoped to get in eight miles this morning because of a busy Saturday schedule, but cut this one short because of lightning/rain rolling in. With the clouds and later sunrise, it was really dark out ... read more

    • Mark W.
      Mark W.

      Wise move cuttin' it short considering the rain we had. Great job!

      14 days ago Like

  20. VELO
    good Ryde Barre 17.2 mi 00:50 20.6mph pace

    Saw the blood moon on the way to class and the end of the eclipse on the drive home. Good workout between! Average RPM: 83. Average HR: 146.