8307 total / 699 in 2015

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

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  • 51 miles
  • 07:55 time
  • 6322 calories
  • 6 workouts
  • This Week time period


  1. RUN
    great Operation Endurance 6 Hour 27.04 mi 05:11 11:30 pace

    Well, this is marathon (or longer) 35 completed. No knee pain during the race, and none since (so far). Considering that my longest run in the previous 364 days was a half marathon, I'm coun... read more

    • Ellen

      Heck yes this was successful! So glad you didn't have knee pain! Great job Keith, that's a heck of a lot of marathon(+)s!

      about 2 hours ago Like1 person

  2. RUN
    great 20 minutes with Ein 1.99 mi 00:20 10:05 pace

    Well, today Ein was the slow one. He made a sudden bio stop while we were out (that never happens with him), and on the way back, he got chased down by a cute girl puppy that wanted to come see hi... read more

  3. RUN
    great 40 minutes solo run 4.12 mi 00:40 09:47 pace

    I had an hour run on the training schedule, so I headed out for 40 minutes solo, and 20 minutes with Ein. I'm feeling stronger, and my form seems a lot more stable now. On the other hand, I&... read more

  4. RUN
    Tuesday Brick Run 1.09 mi 00:10:05 09:15 pace

    I took Ein out after the ride, and got a good mile done in the 10 minute brick run. Ein was steady on the run, although he did want to chase a couple of squirrels on the way. We both did well, th... read more

  5. VELO
    great Tuesday Brick Ride 15.88 mi 01:03 15.0mph pace

    A great ride today. Lots of people were on the Fall Line this afternoon, which made it hard to keep a consistent pace on the ride, but I did hit some strong riding. I even rode with a couple of g... read more

  6. swim
    great 30 minute swim 1300 yd 00:30 40:13 pace

    I decided to cut the swim time short, and focus on getting my breathing technique down. I also spent some time observing and chatting with other (better) swimmers to help work out a few things. A... read more

  7. FIT
    great Core Workout 00:50

    Last lift until after the race next weekend. I broke it up a little different, and it definitely increased the intensity.

    Super Set 1
    Situps, 4 sets, 30 reps
    Crunches, 1 set, 22 reps @ 35 lb; 1 ... read more

  8. RUN
    great Sunday Long(ish) Run 8.28 mi 01:33 11:14 pace

    Not a bad run in the rain, but I decided to run long and let Ein have a rest day, since I have a race coming on Saturday. I walked through my first fueling point (about 40 minutes in) and then had... read more

  9. FIT
    great Arm Day 01:14

    Long day, tough lift, and the garden got planted today. Now if it will just rain like the forecast said ;)

    Super Set 1
    1 Handed Tricep Extensions, 1 set, 22 reps @ 15 lb db; 1 set, 15 reps @ 20 ... read more

  10. RUN
    great Brick Run with Ein 2.93 mi 00:30 10:15 pace

    Once I got home from the ride, I swapped over to my running shoes, had a gel, and got Ein ready. We headed out for a 30 minute run, and, clearly, I was feeling a lot better than I had during the r... read more

  11. VELO
    great Brick Ride 42 mi 03:00 14.0mph pace

    Not a great ride. I didn't fuel well yesterday, so I got to experience my first 'bonk' riding a bike (bonk is that point where your brain catches up to the fact that your body has r... read more

    • J J
      J J Great Performance
      Great Performance:

      Badass Brick Work! Ralph! :D Very inspiring workouts today,Keith!

      7 days ago

  12. FIT
    great Leg Day 01:00

    Let's see: swim, league bowling, and then leg day. I think I need a meal in here somewhere. And sleep. Soon. Sleep. Possibly laying on my attempt at eating.

    Super Set 1
    Barbell Squats, ... read more

    • J J
      J J

      Wait! League Bowling then room for Big Leg Day!?! Damn you rock, Bro! :))

      9 days ago Like1 person

  13. swim
    great 1 hour swim 2600 yd 01:00 40:34 pace

    I made it to my swim today. I've been checking out some swim tips, so I worked on them (primarily on how I pull my arm back, and keeping my feet and toes pointed back when I kick. I also wor... read more

    • Rita M.
      Rita M.

      Great work, Keith! Always nice to feel progress. 2 questions for you: Have you tried practicing side breathing with just a kickboard so you can focus on only that? And do you breath out during the downstroke? Sounds like a silly Q, but many people don't, and then try for a quick out-in on the side breath, which makes it harder to get enough air. Exhaling into the water is more efficient. :)

      9 days ago Like2 people

    • Andrea

      Exactly what I was going to say ^^^. She's right!

      8 days ago Like2 people

    • Keith H.
      Keith H.

      Rita, Andrea, thanks for the tip. I've made that connection to exhaling into the water, its just getting my inhale worked out to the point that I feel like I'm getting enough air. I'm sure it will come together, its just a matter of grinding through the swim hours to get it all working together.

      7 days ago Like1 person

  14. FIT
    great Back Day 01:00

    Getting back on scheduled. Feeling a lot better since I decided that the doctor from yesterday in not going to be working with me any longer. Now to get the rest of my schedule back together. De... read more

  15. VELO
    great 1 hour ride 13.72 mi 00:58 14.2mph pace

    Not a great ride, but I got something in this afternoon. Hopefully, I'll be able to get the rest of my endurance workouts in without any more headaches. I ended up getting slowed down a lot ... read more

  16. FIT
    great Shoulders 00:45

    Still mad. Did another lift. At least I'm tired now.

    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 F... read more

  17. FIT
    great Chest Day 00:45

    Making up yesterday's lift, since yesterday's workouts got cut out by the allergies. Fortunately, that seems to have faded out today. Unfortunately, I had to go see the doctor for the r... read more

  18. RUN
    great 40 minutes solo with Ein 3.4 mi 00:40 11:48 pace

    Well, Ein wanted to get his run in today. And then he realized it was hot and he has a permanent fur coat. I wasn't sure how he would do in the heat, so I let the pup set the pace since this... read more

  19. RUN
    great 50 minutes solo 4.85 mi 00:52 10:44 pace

    I got my run in late this afternoon. Spring allergies are kicking my butt. Combining that with my trashed quads from yesterday's long ride and run, I was feeling slow. I did get through the... read more

  20. FIT
    great Arm Day 00:50

    Arm workout done for the week. Good lift!

    Super Set 1
    1 Handed Tricep Extensions, 1 set, 22 reps @ 15 lb db; 1 set, 15 reps @ 20 lb db, 2 sets, 5 reps @ 35 lb db.
    Incline Bicep Curls, 1 set, 22... read more