4868 total / 713 in 2018

Atlanta 10-Miler 10/24 Savannah RnR Half Marathon 11/3 Atlanta Half Marathon 11/22 San Antonio RnR 10K 12/1

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  • 8 miles
  • 01:29 time
  • 1160 calories
  • 2 workouts
  • This Week time period


  1. RUN
    3.62 mi 00:42 11:33 pace

    I have a 5K on Saturday I want to do well in, so I’m going to run shorter and easy this week. Started today with a light run around the park in the dark.
    Plan is to take tomorrow off due to a 6 AM... read more

  2. RUN
    4.25 mi 00:47 11:02 pace

    I think I made a stratigic error at yesterday’s race. I did a warmup mile around 7:45 thinking the race started at 8, but it actually didn’t start until 8:30. Did not feel great after yesterday’s ... read more

    • Arleen C.
      Arleen C.

      Nice recovery miles. Hope the helped you feel better.

      2 days ago Like

    • Bill H.

      I know what you mean, Michael - timing the pre-race warm up is crucial for us senior runners. Have a good week in the Queen City.

      2 days ago Like1 person

  3. RUN
    3.09 mi 00:31 09:58 pace

    9/11 Heroes Run. Rainy, breezy, and 73° with high humidity. Wasn’t really feeling it today. This three loop course can play games with your mind. There is a lot of repetition, and you just have to ... read more

    • Cari H.
      Cari H.

      Not sure I’d enjoy a loop course but sounds like a good cause.

      3 days ago Like

    • Arleen C.
      Arleen C.

      Congrats! Nice pacing. You have been working hard on your pace.

      3 days ago Like

    • Kim B.
      Kim B.


      3 days ago Like

    • Bill H.

      Congrats on the podium finish, Michael. I agree with you on the 3 loop 5K courses.

      3 days ago Like

  4. RUN
    0.87 mi 00:09:33 10:58 pace

    Yep. I’m counting it all. Even the pre-race warm-up. Every mile counts.

  5. RUN
    4.76 mi 00:52 10:53 pace

    Slept in this morning and got out after the sun was already up. It’s going to be a hot day and it was warm already by the time I got out. I just let my mind wander and didn’t think about it and it ... read more

  6. RUN
    3.11 mi 00:36 11:26 pace

    Recovery 3 this morning. Goal was to run easy and comfortable, which we did. I will race a 5K or 10K sometime this weekend. Just not sure which or where. Today put me over 50 for the month less tha... read more

    • Bill H.

      Solid September miles, Michael. Might see you somewhere tomorrow - I'm kind of in the same mindset about tomorrow.

      5 days ago Like

    • Arleen C.
      Arleen C.

      Good luck tomorrow!

      5 days ago Like

    • Michael S.
      Michael S.

      @Bill, skipped racing today but will be running the 5K tomorrow at Newtown Park.

      4 days ago Like

  7. RUN
    4.59 mi 00:50 10:58 pace

    Great run this morning. Plan called for a 4-mile
    Progression run. I’d say I nailed it.
    1- 12:10
    2- 11:20
    4- 9:57
    .6 mile cooldown

    Felt great the whole way. The key to the whole run was th... read more

  8. RUN
    6.4 mi 01:11 11:08 pace

    I was working near Charlotte this week when Florance started dominating the news. The company I work for (Nuance) cares about their employees first, so possibly erring on the side of caution, I was... read more

  9. RUN
    good Rock Hill, SC 3.3 3.32 mi 00:38 11:25 pace

    Nice easy recovery run this morning bringing me to near 40 miles for the first 10 days. It is as humid as it could possibly be (100%) without actually raining this morning. My clothes were soaked... read more

  10. RUN
    8.39 mi 01:32 11:00 pace

    Went down to Cochran Shoals to run the trail loop and Columns Drive this morning. Got there a little after 7, and got most of the run in before it got too warm, but Atlanta can’t seem to shake summ... read more

  11. RUN
    3.03 mi 00:34 11:20 pace

    Back home for a day. Out with Kelli after sunrise today. It’s still summer but we ran easy and it was actually on the pleasant side. We have long runs tomorrow. Kelli has 8 and I’m hoping for 10 ... read more

    • Bill H.

      Good prep for your long runs tomorrow.

      11 days ago Like

    • Arleen C.
      Arleen C.

      I keep thinking Fall is just around the corner. It still doesn't take long for it to warm up. Nice run! Good luck with your long runs tomorrow.

      11 days ago Like

  12. RUN
    3.32 mi 00:38 11:29 pace

    Not every run is pretty, but they are all meaningful. We will call today’s run meaningful. Took yesterday off, and had a hard time motivating myself to go today. Ended up going for an easy 3+ miles... read more

  13. RUN
    5.01 mi 00:56 11:12 pace

    Today called for a 1 mile warm-up followed by 2 1/2 miles of. 90 Second fartleks with two minute recovery. finished up with a one and a half mile cool down. Everything went exactly as planned and... read more

  14. RUN
    3.25 mi 00:37 11:28 pace

    I actually debated going out for a little while when I first got up today. Running won, so I went and did a very easy recovery 3.25 miles. Feet are a little bit sore, but once I got moving, everyt... read more

  15. RUN
    6.28 mi 01:04 10:12 pace

    The race went pretty much as planned for the first 4 miles, but then the wheels kind of came off a little bit. The hills and sun got to me on the 5th mile, which it did last year also. I think this... read more

    • Bill H.

      It was definitely warm this morning. Despite that heat, you still had a pretty nice 10K, Michael! Congrats. Fall is coming.

      16 days ago Like1 person

    • Arleen C.
      Arleen C.

      That's a nice finish! They say that course is flat, but we know better.

      16 days ago Like

    • Cari H.
      Cari H.

      nice job! the heat must be a factor! well done

      15 days ago Like

  16. RUN
    3.11 mi 00:34 10:55 pace

    Slept a little later again today, and got out a little before 8:00 to run another easy comfortable 5K shakeout run in preparation for tomorrow’s Labor Day Big Peach Sizzler 10K. My goal for tomorro... read more

  17. RUN
    3.05 mi 00:34 11:14 pace

    Since I’m The Sizzler 10K on Monday, I’m taking it very easy this weekend. Ran an easy 3 with Kelli this morning. We got out on the later side and it was sunny and warm but not stifling. We’ll prob... read more

  18. RUN
    3.13 mi 00:36 11:34 pace

    Unbelievable month of running has come to a close. Only missed four days this month, and extended my average distance. The best part is at the end of the month, I feel strong and ready to work on ... read more

  19. RUN
    3.71 mi 00:40 10:45 pace

    Finally had a decent night’s sleep last night, which makes all the difference in the world. After a couple of days of dead legs, I found myself moving easily this morning. Got out just a little bi... read more

  20. RUN
    3.29 mi 00:40 12:08 pace

    Dead tired this morning so ran a very slow 3.29 miles. Summer is back full tilt. It was warm and very humid this morning and I had no energy so just ran a little faster than a fast walk. Glad I did... read more