8518 total / 909 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
  • 04:35 time
  • 2363 calories
  • 7 workouts
  • This Week time period


  1. FIT
    great Strength training 00:35

    Good lift today. Lucy thought sharing the bench was a great idea, but laying on a Bassett hound can't be helpful for bench press, so I convinced her to move. I was a little light on the benc... read more

  2. RUN
    great 20 minutes with Ein 2.15 mi 00:20 09:19 pace

    So, Ein started climbing the fence and exploring the neighborhood today. Twice. This is usually a sign he hasn't been running, and needs to burn off some energy. Today, I made a point to ta... read more

  3. RUN
    great 50 minutes solo 5.38 mi 00:51 09:26 pace

    I had a 70 minute run on the schedule, so I headed out for a 50 minute solo run, then 20 minutes with Ein. This started out good, and somewhere along the way, my legs picked back up on running fro... read more

  4. swim
    great Short swim 1300 yd 00:30 40:19 pace

    I didn't have a lot of time for the swim, so I focused on form and timing my breathing right. I think I have breathing down, so it's a matter to being more consistent with my kicking, an... read more

  5. FIT
    great Strength Training 00:35

    Good lift.

    Arm Superset (Biceps, Triceps, Forearms)
    Preacher Pad Bicep Curls, 50 lb curl bar, 3 sets, 15 reps
    Preacher Pad Forearm Curls, 50 lb curl bar, 3 sets, 15 reps
    Overhead Tricep Extensions... read more

  6. VELO
    great Spin session on a recumbent bike 8.5 mi 00:45 11.3mph pace

    I didn't know whether it was going to stay a light rain or turn into a storm this afternoon, and after a couple of weeks of dealing with sinus issues, I decided to head to CSU's rec cente... read more

  7. swim
    great 1 hour swim 2050 yd 00:59 50:39 pace

    I forgot my Garmin, so I had to use the pool's clock. I focused on form, and keeping everything smooth and steady during the swim. That meant a lot of short recovery breaks, since I haven&#x... read more

  8. FIT
    great Strength Training 00:35

    Based on how hammered my quads were during my run yesterday, I moved my squats to Sundays, so I'll have more than a day to recover before I run again. Other than that, I'm enjoying the s... read more

    • Winston K.
      Winston K.

      Thanks for posting this workout, Keith. I might try to incorporate some of the upper body sets as I look forward to my summer break from school. I need to get some muscle and strength training back into my running regimen. No thanks on the squats though! :-)

      5 days ago Like1 person

    • Show 2 more comments...
    • Petite

      You are doing a great job with strength training, Keith!

      4 days ago Like1 person

    • J J
      J J

      Great Sesh! Keith! Really like this workout! Thanks for posting to! :)

      3 days ago Like

  9. VELO
    great Longer Ride 18.53 mi 01:13 15.2mph pace

    Good ride, but I had a few stops and slow downs due to traffic on the Fall Line. At one point EMTs were picking up a young man who had apparently wrecked on his bike. One arm was splinted, so it ... read more

    • Petite

      Nice ride, Keith. Sorry you had to witness about that woman on a bike wreck!

      4 days ago Like1 person

  10. FIT
    great flexibility and stretching 00:20

    Got to loosen up my legs somehow.

  11. RUN
    great 1 hr. run 5.5 mi 01:00 10:56 pace

    As it turns out, my body did not completely recover from Thursday's strength training. Specifically, the squats killed my quads (I think that means I did them right :) ). Today was slow, wit... read more

  12. FIT
    great Strength Training 00:30

    Good workout. Kind of like this full body but ever changing exercise thing. Definitely feeling it (hungry all the time). Might go hunting for more food in a bit. :)

    Arm Superset
    Incline Bicep ... read more

    • Ellen

      Oh man I'd be hungry too! Great job!

      7 days ago Like1 person

    • Anne
      Anne You're an Inspiration
      You're an Inspiration:

      You are getting it in!!!

      7 days ago

  13. RUN
    great 1 hour run 6.3 mi 01:01 09:44 pace

    Good run. Did a lot to help clear my sinuses, and shut down the headache that was building. Slowed down a bit the last couple of miles, so I'm still working on building back to faster cadenc... read more

  14. FIT
    great Flexibility and stretching wo... 00:20

    Decided not to push my luck and just did a stretching workout today. Back to mileage grinding tomorrow.

  15. FIT
    great Strength Training 00:25

    Okay, I'm not completely recovered from this sinus thing. I am, however, tired of being sick, and of missing workouts. So, I got back into it today. First, the trainer ride on the bike. Th... read more

  16. VELO
    great 1 hour on the trainer 15 mi 01:00 15.0mph pace

    I put the bike on the trainer, set it for no resistance and started riding, focusing on good posture when up and when in aero. I also tried to maintain a fast cadence. I'm going to need a go... read more

  17. Still dealing with this sinus thing. I'm not enjoying missing workouts, but its probably the smarter thing, and I'll get back on my feet faster by resting and recovering.

  18. This is either a tough sinus infection or I've got walking pneumonia. Since I'm not have waves of fever spikes, its probably a sinus infection. I'm taking all the usual stuff, plus... read more

  19. FIT
    great Flexibility Workout 00:20

    I did a general stretching workout today. I tried to run, by my allergies are going crazy, so that didn't work out. I'll see if I can wrap a run in over the weekend to make that up. I ... read more

  20. swim
    great Short swim 1050 yd 00:22 36:39 pace

    Good swim at the CSU student rec. One of the life guards checked my form and gave me some tips. I focused on those tips (breath every second stroke, kick, and extend my arms). It wore me out, bu... read more