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  1. VELO
    alright Anniversary Ride! 24.75 mi 01:33 16.0mph pace

    Nice and easy ride on tired legs. 24 miles to celebrate starting our 24th year of marriage!

  2. RUN
    good All over town. 18 mi 02:40 08:53 pace

    Pretty good early morning run. I had to return to the house after 10 miles... don't eat black bean cakes the night before a long run!

  3. VELO
    good GDS-GuilCo 20 mi 01:13 16.3mph pace

    Good early morning ride. A few raindrops near the end.

  4. RUN
    good Tempo on the Greenway 6 mi 00:49 08:11 pace

    Two-mile warmup, then 3 miles at 7:35/mi, one-mile c/d. Tough at the start, but it got easier. I just need about four miles for a warmup!

  5. VELO
    good Trainer Ride 7 mi 00:30 14.0mph pace

    Another rainy morning.

  6. RUN
    good Intervals: 12 x 400m @ 1:39 7 mi 01:02 08:54 pace

    Good workout. I finally hit the target times for track intervals. Afterwards, I tried to do some hill work, but the legs weren't there.

  7. VELO
    good Pisgah-GDS-Airport w/Nathan 32.25 mi 01:56 16.7mph pace

    Shorts in February. I don't like it.

  8. RUN
    good Hilly Half 13.1 mi 01:53 08:35 pace

    Decent early run. A couple of seconds faster than target pace, but it wasn't as easy as I would have liked. Friendly Ctr-Spr Gdn-Statues-Spr Gdn.

  9. RUN
    good Hilly Tempo with the Dashers ... 7.1 mi 00:59 08:19 pace

    Hilly route: Elm-Irving Park-Elm. Workout was 5 miles @ 8:00/mi, which was a little tough in the hilly sections.

  10. RUN
    good Hills and Halfs 4.6 mi 00:40 08:41 pace

    After looking at the elevation profile of the Boston course, I've felt a need to restart hill training! 4x Walker/Chapman hill, followed by 2 x 1/2 mi repeats.

  11. FIT
    Homemade Yoga 00:30

    I woke to sleet this morning, so no bike ride! A little yoga/stretching to try to work out a bit of soreness from yesterday's run.

  12. RUN
    good A&Y Greenway out-and-back 20 mi 03:00 09:01 pace

    Long, cold, windy, and dark. Forgot to take a light and had a few miles of really dark running on the greenway through the woods. Moderate pace for the first 15 miles, then picked it up for the f... read more

  13. FIT
    Weights - Whole Self 01:00

    Throwing metal around for the first time all week.

  14. RUN
    good Tempo on the Greenway 7 mi 00:58 08:17 pace

    Good tempo run. 5 miles @ 7:45/mi. The pace was tough at the start, as usual, but got easier after a couple of miles.