8417 total / 808 in 2015

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

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  • 18 miles
  • 02:01 time
  • 1421 calories
  • 3 workouts
  • This Week time period


  1. For those who didn't see my FB post, the triathlon was cancelled due to incoming storms this morning. While I was, and am, disappointed by this, I also agree with the race director's dec... read more

  2. So, I'm carb loaded, my gear's laid out, and I have a hydration and nutrition plan. Now I just to sleep, and get to the start line in time to see if I can pull off a half Ironman distanc... read more

  3. RUN
    great 30 minute taper run 3.12 mi 00:31 09:47 pace

    I got my last taper run in. Thirty minutes at a touch faster than 10 minute mile pace. I focused a lot on posture, foot strike, and remembering to push off from my toes. It went well, and I fini... read more

  4. VELO
    1 hour ride 14.68 mi 01:01 14.5mph pace

    Lots of people on the Fall Line tonight, which made for quite a bit of stop and go traffic. Otherwise, it was a good ride. If the course is clear Saturday, I should have a good race.

  5. swim
    great 30 minute swim 1200 yd 00:30 43:52 pace

    Finally feeling healthy, so I headed to the pool and got a swim in. Nothing fantastic, but a good swim.

  6. So, I've been sick the last two days, and haven't worked out at all this week. Naturally, I've signed up for the Chattahoochee Triathlon Club's Half Iron Triathlon on the 25th.... read more

  7. RUN
    great Furry 5k With Ein 3.1 mi 00:24 07:48 pace

    Ein and I ran the Furry 5k today. Like most of the races I run with Ein, I let the pup find his pace, and we work from that. Today, that got a little interesting. Seems Ein wanted to run fast. ... read more

  8. VELO
    great Morning Ride 29.14 mi 02:02 14.4mph pace

    It wasn't a great ride, but I think I'm having some balance issues due to allergies and sinuses. Not fun. I guess I'll be taking some anti-allergy meds starting a couple of weeks be... read more

  9. RUN
    great Getting in that last 20 minut... 1.91 mi 00:20 10:30 pace

    I still had 20 minutes of running to do, so after doing some errands (my gel order came in!), I headed out through the neighborhood to get it done. Apparently some of the neighbors haven't se... read more

  10. RUN
    great Taper run with Ein 1.01 mi 00:10:05 09:59 pace

    Since we're going to run a race tomorrow, I decided to go shorter with Ein, and let him taper before tomorrow. Ein is still a "chick magnet" (female Rottweiler this time). Otherwis... read more

  11. RUN
    great 1st run today 5.71 mi 01:01 10:43 pace

    I had to swap my weekend workouts around, so I'll ride tomorrow (and run a 5k with Ein tomorrow afternoon). So I headed out solo for the first part of my 90 minutes of scheduled running. I g... read more

    • Rachelle U.
      Rachelle U.

      It does. im amazed at how wonky I can get when I'm tired, all hunched over or tense shoulders and dragging my feet

      15 days ago Like1 person

    • J J
      J J

      Nice running today, Keith!

      15 days ago Like

  12. RUN
    great Running with Ein 1.82 mi 00:20 10:52 pace

    I finished my run with Ein. He would like the world to know that's is very hot out.

  13. RUN
    great Solo Run 3.87 mi 00:41 10:28 pace

    Never tell me the odds! Oh, wait. Sorry. Just running on my own for the first part of my run today. Not bad.

  14. VELO
    great Tuesday Brick Ride 15.17 mi 01:04 14.1mph pace

    Not a great ride, but I'm getting back into it. Definitely time to refocus on training.

  15. RUN
    great Tuesday Brick Run 0.95 mi 00:10:08 10:39 pace

    Just an easy 10 minutes of running with Ein.

  16. RUN
    90 minute run on Tybee Island 7.73 mi 01:30 11:38 pace

    I woke up with my right calf cramped up. So, I put off going out for a run for a while, then finally decided to head out. The cramp never got worse or better, and I turned around at the Crab Shac... read more

  17. walk
    great quarter mile warm up 0.25 mi

    Warm up walk while I waited for my Garmin to find satellites.

  18. RUN
    great 20 minutes with Ein 1.82 mi 00:20 11:02 pace

    Ein seemed okay with going easy today, until a longer flat stretch on the way back. After a bit of a push through there, and a short walking stretch to get his head back on running on the leash co... read more

  19. RUN
    great 40 minutes solo 3.84 mi 00:41 10:40 pace

    My legs are still not recovered. Good run, though. Feeling stronger than I expected, and other than feeling tight and heavy, my legs seem to be good.

  20. FIT
    great Shoulders 00:35

    A good lift. At least my shoulders feel more recovered.

    Super Set 1
    Dumbbell Lat Raises, 1 set, 22 reps @ 15 lb dbs; 1 set, 15 reps @ 20 lb dbs; 2 sets, 5 reps @ 35 lb dbs
    Dumbbell Reverse Fl... read more