5870 total / 1309 in 2015

Sub 2:05:00 1/2, Run 5K sub 26:00. Sub 7 min mile at LSM. 70+ miles every month. 1300 miles in 2013

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  • 156 miles
  • 12:52 time
  • 13239 calories
  • 11 workouts
  • This Week time period


  1. RUN
    good Easy TM 2 mi 00:18 09:13 pace

    After the ride of course I still needed to run. Got it done!

  2. VELO
    good C&O Canel Day 1 113 mi 09:06 12.4mph pace

    Day one of the C&O Canel. Cumberland to Shepherdstown. Full report tomorrow, beer drinking time.

  3. RUN
    great TGIF TM 2 mi 00:18 09:13 pace

    Easy early morning TM run before work.

  4. RUN
    great Thursday Three 3 mi 00:28 09:13 pace

    Headed to the TM and ran another 3. Felt good, but it was a sweatfest today!

  5. RUN
    great Hump Day TM 3 mi 00:28 09:13 pace

    Hit the TM after I got home from work and the ride. Felt great today.

  6. VELO
    great After Work Ride 12.6 mi 00:49 15.6mph pace

    Ride back to the car after work! Great afternoon for a Slurpee stop :)

    • G Matt S
      G Matt S

      Nice pace, Vern! Now I think I need one of those sporty cyclocross bikes like yours.

      4 days ago Like

    • Vern H.
      Vern H.

      It was the thought of the Slurpee :)

      4 days ago Like

  7. VELO
    great Ride to Work 12.75 mi 00:56 13.6mph pace

    Had to make a change this morning as they are taking away my normal parking spot. So had to park just a little closer to work and make the ride in. Great morning to be on the bike! Loved it!

  8. RUN
    good Easy TM 2 mi 00:18 09:13 pace

    Easy recovery on the TM. Had the day off work and just relaxed all day and went and had lunch with my nieces. Great day!

  9. RUN
    great Cool Down 0.6 mi

    Cool down with Chris and Jeremy.

  10. RUN
    great Ladder repeats 3.5 mi

    Tonights workout called for a pyramid/ladder. So Mike L. and I ran 200, 400, 600, 800, 600, 400, 200. All with 400 recoveries except the last one we just did a 200 recovery.

    200 - 0:50 (6:36)
    40... read more

  11. RUN
    great Warm Up 1.25 mi 00:10:44 08:35 pace

    Warm up on the Track with Ed.

  12. RUN
    good Sunday Funday TM 2 mi 00:18 09:13 pace

    Lisa and I headed up to Pittsburgh yesterday for the Nats game last night. We planned to get up and get in a run this morning, but we didn't get out of bed in time.

    So we skipped it and we... read more

  13. RUN
    good 3rd Battlefield Progressive 3 mi 00:27 08:54 pace

    Got to the race this morning early and headed out for a run. Headed into the battlefield and ended up with a progressive. Beautiful morning, but it got hot come race time.

    Great job those that ... read more

  14. RUN
    great TGIF TM 2 mi 00:18 09:13 pace

    Two on the mill after work. Hope to see you out tomorrow for the 8K for MS at Millbrook. 8:30 start time trail race!

  15. RUN
    great Thursday TM 3 mi 00:28 09:13 pace

    Easy run on the TM after work. Felt great!

  16. Shared Photo

    Looking for runners for our Ragnar team. Let me know if you are interested. Mike L., Wendy M. Rick F. you should run!

    Need 4 runners legs 1, 4, 5, and 11.

  17. RUN
    great Hump Day TM 2 mi 00:18 09:13 pace

    Late start after a side job. I had to work in a super hot attic, and probably sweated off 5lbs.

  18. RUN
    great New Kicks TM 2 mi 00:18 09:13 pace

    Time to bust out a new pair of kicks. Nothing like new shoes to take care of a bad day. I had to go to a job site this afternoon and got in my trunk to grab my hardhat and boots and locked my key... read more

  19. RUN
    great Handley Cooldown 1 mi 00:08:29 08:28 pace

    Cooldown with Mike and Chris. Followed up with our stair relay!