6903 total / 486 in 2014

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

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  • 14 miles
  • 02:28 time
  • 1590 calories
  • 8 workouts
  • This Week time period


  1. RUN
    4 x 1 mile repeats 4 mi 00:30 07:25 pace

    One mile repeats run. It worked out well, other than my Garmin's battery dying right after the start of the fourth mile (so I arbitrarily gave the fourth mile a pace of 7:40). Otherwise, it ... read more

    • D S.
      D S. You're an Inspiration
      You're an Inspiration:

      Great work!

      about 5 hours ago

    • Show 6 more comments...
    • Mike S.

      Good work, Keith! I bet your last mile was much faster than you took credit for.

      about 4 hours ago Like1 person

    • Keith H.
      Keith H.

      Mike, no idea. The tiny bit my garmin got before the battery dropped was 7:07, but that was before the two uphill stretches. Thanks to you and Shelly as well!

      about 3 hours ago Like

  2. RUN
    great c/d run 1 mi 00:10:00 10:00 pace

    guess on cool down after the garmin's battery died.

  3. RUN
    great w/u mile 1 mi 00:09:39 09:39 pace

    Warm up mile for interval workout.

  4. FIT
    great Foam Roller Recovery 00:10:00

    Spent about 10 minutes with my roller to get my legs loosened up.

  5. So, is anyone else doing the 'Finish on the 50' over at Auburn, Alabama on Saturday? I'm in for the half marathon (hopefully I can hold moderate pace for the half!)

  6. RUN
    great Ein's short run 0.65 mi 00:06:40 10:15 pace

    I got Ein out for a short run today, as he hasn't been running for a while. Since he's still a pup, I'm going to keep his distance down a bit for the rest of the week. Next week, w... read more

  7. RUN
    great Recovery run 3.11 mi 00:31 09:55 pace

    I got in some recovery miles, and some time out to get used to the coming heat. It was a good run, and seemed to help loosen my legs up a bit. Other than heavy traffic at a couple of intersection... read more

  8. #dailymission What to drink for recovery, what to eat, remembering to grab a fresh towel, whether my running shoes are due for replacement, whether that driver notices me and whether the driver pla... read more

  9. RUN
    great Tempo Run 4.01 mi 00:32 07:51 pace

    I was hoping to hit 7:49 for this run, but I was a touch slow. That's not a bad thing, a few seconds off tells me that I'm getting my training right and coming closer to my goal. Additi... read more

    • Rachelle U.
      Rachelle U.

      Droppin it like it's hot!!!

      2 days ago Like1 person

    • Show 6 more comments...
    • Keith H.
      Keith H.

      Thanks, everyone! Adam, speed is relative depending on distance. Remember that 14:24 is the pace to maintain for a sub 24 hour 100 miler (keeping that steady during the race is another beast, but the numbers are valid). Definitely keep a speed run going, as it does help!

      2 days ago Like

    • Laura A.
      Laura A.

      Great tempo run! I left the speed work out of my training for the most part during the half marathon season and it killed my speed. Now that it's time for shorter races I'm planning to add it back in and not leave it out next year!

      2 days ago Like1 person

  10. FIT
    great Ladder workout (Push ups and ... 00:20

    Ladder of push ups and sit ups today, starting at 1 rep and building to 20 reps of each exercise. I think I'll be feeling it tomorrow :)

  11. To everyone running Boston tomorrow: run strong, have a great race, and enjoy the event as well as your accomplishment. You've worked hard to get to Boston, so own what you've done and w... read more

  12. walk
    great Ein's walk 0.65 mi 00:13:17 20:26 pace

    Ein seemed to want to walk this morning, so we walked his route. We still had encounters with a squirrel, several dogs in their yards, and two cats in a driveway that all had Ein interested and wa... read more

  13. RUN
    great 4 mile recovery run 4.03 mi 00:43 10:37 pace

    Today's recovery run was slow, easy, and managed by letting my legs set the pace instead of me worrying about it. Just a few miles to relieve the stress of faster pace runs, and to enjoy the ... read more

    • Adam F.
      Adam F.

      I'll toast to that sentiment! And terrific way to just let the body recover with no worries.

      4 days ago Like1 person

    • Keith H.
      Keith H.

      Adam, its a lesson I'm finally learning. If there's some speed there, I'm okay with it, but letting your body set the pace is critical.

      4 days ago Like1 person

    • Rachelle U.
      Rachelle U.

      Im learning the stress of running faster. My body freaks out a little. Ugh,

      4 days ago Like1 person

    • Keith H.
      Keith H.

      Rachelle, I'm just getting that worked out, too. First thing was to get my running workouts in the right order, which helped a lot!

      4 days ago Like

  14. RUN
    great Ein's run 0.65 mi 00:07:05 10:53 pace

    Took Ein out for a quick run this morning, to help him loosen up. Everything went well for the first 0.25 miles. Then, we found the squirrel (Ein wanted to chase him), and then a yard with two do... read more

  15. RUN
    great 8 mile moderate pace run 8.02 mi 01:07 08:23 pace

    Today's goal was 8 miles at moderate pace. Based on my early hard pace runs, this week's moderate pace range was 8:03 to 8:33. Starting out, it didn't feel like I was going to hit ... read more

  16. RUN
    4 mile interval run 4 mi 00:30 07:32 pace

    Interval miles today. I'm going to have to shake my training schedule up because I forgot a basic thing: hard workout should always be followed by an 'easy' or 'recovery' ... read more

  17. RUN
    Cool down 1.03 mi 00:10:00 09:42 pace

    cool down after intervals

  18. RUN
    great w/u mile 1 mi 00:09:29 09:28 pace

    warm up mile for today's intervals.

  19. RUN
    great Out for a recovery run with Ein 2 mi 00:22 11:11 pace

    Well, I'm pretty sure Ein needs some hill work,and some shorter runs. Yesterday, at one mile, he was fine, but the hills and the longer run today seemed to get his attention. Still, the dog ... read more

  20. RUN
    great Attempted Hard Pace Run 3.01 mi 00:25 08:21 pace

    While this wasn't a terrible run, I can tell that I needed to do the hard pace run first, rather than trying to do it at the end of my workout. I also need to focus on doing some recovery wor... read more