8941 total / 1333 in 2015

Upcoming events: Blister in the Sun on August 4th, and ultimately the Bartram 100 miler in December.

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  1. FIT
    great Strength Training 00:35

    Arm Super Set (3 sets, 15 reps)
    Concentration Curls, 30 lb dumbbell
    Dumbbell Forearm Curls, 30 lb dumbbells
    Tricep Kickbacks, 30 lb dumbbell

    Shoulders, Chest, Back Super Set (3 sets, 15 reps)
    Incl... read more

  2. RUN
    great Brick Part 2: The Run 1.27 mi 00:15 11:51 pace

    Yep, it was a short run right after the ride. I definitely need to get more used to that, because running on 'jello legs' is not something I'm used to at the moment.

    • Paula K.
      Paula K.

      Oh Jello Legs - sounds "fun" :-)

      about 7 hours ago Like1 person

    • Shelly A.
      Shelly A.

      Nice run. I volunteered at the bike run transition station for a triathlon before and, the people's legs looked so wobbly as they started to run. Keep it up!

      about 7 hours ago Like1 person

    • Kathlene M.
      Kathlene M.

      Keep doing those bricks! Even a short run after a ride will help you get used to make transition from bike legs to run legs.

      about 5 hours ago Like1 person

  3. VELO
    great Brick Part 1: The Ride 33.32 mi 02:08 15.6mph pace

    I got the road bike back from the shop, and got it out for a ride this afternoon. Two hours, two loops on the Fall Line Trail from Buck Ice to the Psalmond Road stop point. Lots of time in aero, ... read more

  4. RUN
    great Happy 4th! 8.74 mi 01:38 11:11 pace

    Well, I overslept, and missed my chance to get a swim in today. I did get out and get a run in. Not bad on the first half, but slow on the return. I'm still working out some form issues, bu... read more

  5. FIT
    great Lifting session 00:30

    Good lift.

    Arm Super Set (3 sets, 15 reps)
    Preacher Pad Curl Bar Bicep Curls, 40 lb curl bar
    Preacher Pad Curl Bar Forearm Curls, 40 lb curl bar
    Overhead Tricep Extensions, 20 lb dumbbells

    Should... read more

    • Petite

      This is a very good lifting session Keith. Happy 4th to you and your loved ones!

      2 days ago Like1 person

    • J J
      J J

      Great lift, Keith! ...might use some of this tomo, and try and get back into lifting again! Long hours at work have been kicking my ass! Happy 4th to Keith!

      2 days ago Like1 person

    • Carmen B.
      Carmen B.

      Nice completed session at the gym today Keith! I need to be more consistent on the lifting weights too! Well done and happy 4th day!

      1 day ago Like1 person

  6. RUN
    great Couch To Tri Scavenger Hunt Run 1.79 mi 00:23 12:42 pace

    The couch to tri training run was a scavenger hunt through the downtown area this evening. So, with a couple of others, we ran through the area, taking pictures at various places in downtown Colum... read more

  7. VELO
    great Short ride on the mountain bike 7.82 mi 00:36 13.0mph pace

    Well, it as a faster ride today. Had to keep it short to make the couch to tri training run today.

  8. RUN
    great And then I went running 4.65 mi 01:00 12:54 pace

    I did my first long brick run in a long time. Coming off the mountain bike and heading out for a run was tough in the afternoon heat. My pace was slow, but I got the run done. Now I'm hydra... read more

  9. VELO
    great Afternoon Ride 14.64 mi 01:10 12.6mph pace

    Since the road bike is in the shop, I did some time on my mountain bike instead. Good ride, once I got back into form on the mountain bike.

  10. swim
    great Short Swim 950 yd 00:20 37:03 pace

    I did a short swim at the CSU pool this afternoon. Focused on form, rather than cadence. Not a bad swim, just a little slower than usual. I'll see on Wednesday where I'm at in the pool.

  11. RUN
    great Sunday run 6.04 mi 01:00 09:51 pace

    I finally got out for a run this afternoon. The first four miles were solid, sub 10 minute paces. After that, I switched to short walk breaks to deal with the afternoon heat. Good miles overall,... read more

  12. VELO
    great Sunday Morning Ride 15.02 mi 01:13 12.3mph pace

    Well, the road bike needs a visit to the shop, so it Was a bit of a tough ride, since it feels like the rear wheel is sticking. So, tomorrow the bike is going in for a check out. Otherwise, I got... read more

  13. swim
    great Open Water Swim 1800 yd 00:28 27:51 pace

    Okay, that's my best guess on distance, based on what other people's GPS watches came up with. My garmin came up with three laps being 1.43 miles. I know I wasn't swimming in a sup... read more

  14. FIT
    great Strength Training 00:30

    Good lift.

    Arm Super Set (3 x 15)
    Barbell Standing Bicep Curls, 40 lb barbell
    Barbell Forearm Curls, 40 lb barbell
    Tricep Kickbacks, 35 lb dumbbells

    Chest, Shoulder, and Back super Set (3 x 15)
    H... read more

  15. VELO
    great Not a great ride 14.61 mi 01:10 12.5mph pace

    I just could not get into this ride, and didn't feel like I pushed myself as much as I need to. On the other hand, I got miles in, and that counts even on a bad ride.

    Also, Ein is back to ... read more

  16. As it turns out, Ein didn't have a problem with heat. It turned out that he had a stomach problem that needed some late night vet attention. Ein's doing better now, but it will probably... read more

  17. FIT
    great Strength Training 00:30

    Good lift. Glad to be done with the project at work that ate my weekend, and get back to training ;)

    Arm Super Set (3 x 15)
    Incline Bicep Curls, 20 lb dumbbells.
    Incline Overhead Tricep Extension... read more

  18. RUN
    great A mile with Ein 1.06 mi 00:14:17 13:28 pace

    This was a run walk, and even then, it was tough on Ein. I think we're going to have to switch to very early morning walks, and keep them short. Poor guy is not going to be happy about it, b... read more

  19. RUN
    great Solo Run 4.04 mi 00:45 11:05 pace

    Its gotten incredibly hot, so I went with an easy pace today. Not a bad run, and had a solid mile of 'felt good' running, so I'm pretty happy with this.

  20. VELO
    great Couch To Tri group and solo ride 19.89 mi 01:35 12.5mph pace

    For couch to tri, the group rode out from down town to the hill at Rigdon Road park, where we did ten hill repeats before heading back. Once the group returned, and a few questions were answered, ... read more