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  1. RUN
    great Run Kansas City 10 mi 01:16 07:38 pace

    I was planning on 12 this morning but Craig took me faster than I wanted so I cut it short, we started around 8 minute pace and gradually picked it up, last two miles 13:12, was a good finished.

    • Bob N.
      Bob N.

      That's a great looking 10 miler Ciro! Nice job!

      about 15 hours ago Like

  2. RUN
    great Trolley trail 9 mi

    Nice and easy run with Pat, Hot when we started but cooled down by the time we finish, last mile a little fast just to test legs.

  3. FIT
    good Gym 2 mi 00:06:14 03:07 pace

    Cross training started today, 2 mile bike and some light weight lifting, Today it reminded me why I hated to go the Gym, lots of guys some what fat and flabby jerking weights with no form and tryin... read more

  4. RUN
    great SME track 9.15 mi

    Awesome work out with the few who showed up tonight, 8x1000 and 200 jog, splits 4:00, 4:05, 4:05, 4:05, 4:05, 4:10, 4:05, 3:59. two mile cool down and 1 mile warm up made an awesome work out, slowe... read more

  5. RUN
    good Head for the cure 5k 3.1 mi 00:26 08:18 pace

    Pace my girl for this one, her goal was to break 28 minutes, when we ran 8:06 for the first mile I told her to slow down and we ended up running 25:44 she is really happy about it, her last 5K was ... read more

    • Bob N.
      Bob N.

      What a great morning for you and your family! That's awesome!

      8 days ago Like

    • Mark W.
      Mark W.

      Dang dude! Sounds like you had an amazing day!

      7 days ago Like

  6. RUN
    good california trail 5k 3.3 mi

    A little slow for a 5k, two loop trail first loop I follow the kid I thought won last year, second loop two guys my age passed and a fourteen year old, I stay behind the kid I thought was going to ... read more

    • Mark W.
      Mark W.

      Sounds like a pretty tough run man. Congrats on fourth place! And looks a little long for a 5k!

      9 days ago Like

    • Bob N.
      Bob N.

      Great run on the trails!

      8 days ago Like

  7. RUN
    good Trolley trail 7 mi

    Just a nice run tonight with Christine, Pat and Mat, still recovering from the weekend race, ran a couple fast miles just to test legs.

    • Mark W.
      Mark W.

      When are you not testing those legs? Haha. Nice work man!

      10 days ago Like

  8. RUN
    good SME Recovery hills 8.2 mi

    2 miles walk monday night after getting home from CO. Today met the City of Fountains group for a hill repeats, 8X200 up and jog down 5 minute brake and another set which I only did have, don'... read more

    • Mark W.
      Mark W.

      Great to see you out there man! Thanks for bringing the water as well!

      12 days ago Like

  9. RUN
    great Pikes Peak marathon 26.2 mi

    Another trip to that mountain, I was a hot day for a marathon Farmer would be proud I decided to run it without a shirt, even 38 degrees at the top did not bother me, hit my splits on the way up bu... read more

  10. RUN
    good SME track 8 mi

    I don't know how good it is to run this far and this fast 5 days before a marathon, but running with this guys is just great, ran 1 mile warm up, 1 mile 5:54, 2000 @ 1/2 marathon pace about 7 ... read more

    • Mark W.
      Mark W.

      Dang dude, you did great. Surprised you did the workout too! Best of luck on that mountain man!

      18 days ago Like

    • Ciro O.
      Ciro O.

      Thanks Mark, I will thinking about you guys after I come down and drink a few cold ones ha ha!

      18 days ago Like

  11. RUN
    good Trolley trail 6.1 mi

    Easy run on the trail tonight with Pat, and Mat. Pikes Peak Marathon awaits for us.

  12. RUN
    good SME track 7.1 mi

    Met with the fast dudes for a fartlek, 2 minutes fast 2 minutes slow, I only did like 4 because I am on tapper for the pikes peak marathon next sunday, I ended up with 7+ miles with 1.5 warm up an... read more

    • Mark W.
      Mark W.

      Great to see you out there man! Food after is always great too!

      25 days ago Like

  13. RUN
    good New Park 4.5 mi

    some sandy trails and some paved at this new park, was a fun place to run.

  14. RUN
    good North shore trails 10.25 mi

    Met Pat for a run at Clinton lake, we waited for storm to pass and run on a muddy trail, hard to run so we only ran a little over 10 miles.

  15. RUN
    good trolley trail 4 mi

    easy run on the trail resting for long run sunday with Pat.

  16. RUN
    good SME track 5 mi

    I was late for the work out, so a quick warm up and jumping in some 400s with the group, got confused with the work out, on the 200 i went to fast and ended up just doing a 1200, even though was a ... read more

  17. RUN
    good Black hoof Park 5 mi

    I have never been to this park, so it was a nice slow run checking out the surroundings.

  18. RUN
    good Roasterie going west 10 mi

    I Wanted to run around 7:45 for this but it was too humid and no company so I decided to run with James Shanna and Christine at slower pace first mile 9:30 warm up second mile 7:44, we ran around 9... read more

  19. RUN
    tired Trolley trail 6.1 mi

    Just a recovery run after tuesday I was beat, working all day wednesday my sprained ankle couldn't take it. Feel better today.

  20. RUN
    great SME hills 9.1 mi

    Great hill work out today, 10x200, 4 minute rest, and 7x200 should have done 10 but couch Farmer said last one, 2 miles cool down, pumped to say i was one of the few ones who finished the work out ... read more