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  • 5 miles
  • 00:05 time
  • 492 calories
  • 2 workouts
  • This Week time period


  1. RUN
    good Loudoun Street Mile 1 mi 00:04:33 04:32 pace

    I had very little expectations coming in to this race since I had missed most of the first few months with a small injury. Main goal was to get under 4:40.
    Well, I surpassed my goal and ran 4:33.6.... read more

  2. RUN
    great warm up and cool down 4 mi

    2 mile warm up
    2 mile cool down

  3. RUN
    great easy shakeout 6 mi 00:41 06:50 pace

    Met Shirk for an easy run from his house Keeping it short for tomorrow's race.

  4. RUN
    great 2 parts 8.3 mi

    2.2 miles to meet the Millbrook team at SU and then 2 miles with them on their warmup
    I watched them do their workout before 2 miles during their cool down and 2.1 miles home.

  5. RUN
    tired super easy 5 mi 00:34 06:47 pace

    Legs were dead from yesterday's workout so I took it short and easy.

  6. RUN
    alright speed workout: 300m repeats 8 mi

    2.4 mile warm up
    3 sets of 4 x 300m repeats with a 100m recovery. 500m between each set.
    (52, 50, 51, 50) (51, 52, 51, 52) (51, 50, 50, 48)
    2.1 mile cool down

  7. RUN
    good 6 at 6 6 mi 00:39 06:29 pace

    The normal morning route with Kevin. Unintentional progressive. First mile in 6:49, last one in 6:19.

  8. RUN
    good 9 at 7 9 mi 01:02 06:52 pace

    Easy morning run with Bennett.

  9. RUN
    blah zero zapper 7 mi 00:48 06:48 pace

    Met Bennett at 3:00 for a run. I tried to get him to run in the morning but he had things to do. I should have gone solo because it was 90 degrees by the time we started and I had spent the last ho... read more

  10. RUN
    great long run 14 mi 01:32 06:34 pace

    Nice run in Shepherdstown on the C&O while Corey biked along side of me. Ended the run with a quick soak in the river and an amazing red rice and hemp burger from Mellow Moods. Great day!

    • Mike L.
      Mike L.

      Not sure which sounds better...the soak in the river or the food! Can't go wrong either way.

      9 days ago Like

  11. RUN
    good battlefield 9 mi 00:59 06:30 pace

    Met the Millbrook team at practice this morning. Nice to run in the battlefield again.

  12. RUN
    great 8 at 6 8 mi 00:52 06:28 pace

    Met Kevin for a 6@6 and then added on two more miles at the end.

  13. RUN
    great Stephens City 9.5 mi 01:03 06:38 pace

    Did a loop from my chiropractor's office. Beautiful run and weather.

  14. RUN
    tired hill fartlek 9.2 mi

    2 mile warm up,
    32 minutes of 2 min on/2 min off
    2 mile cool down.

    Did this with Bennett while doing laps around the hospital/Fox/Fred. Co Middle for the fast part. Legs were dead after the last ... read more

  15. RUN
    good 1600m race 1 mi 00:04:45 04:45 pace

    Since the end of middle school track is Wednesday, I thought it would be cool to race against our girls 4x400 team at practice to give the kids a fun race to watch. The relay team ran 4:51 at an In... read more

  16. RUN
    tired warm up and cool down 3 mi

    1 mile to warm up on the track
    2 mile slog to cool down

  17. RUN
    good zero zapper 5 mi 00:37 07:21 pace

    Super easy morning run with Bennett.

  18. RUN
    good long run 13 mi 01:27 06:42 pace

    Solo long run from the house, out Echo and back. It got super hot near the end so I was happy to have that done.

  19. RUN
    good 6:30am 8 mi

    Me had a track invitational this morning so I met Kevin early for a run. Met at SU and ran around town.

  20. RUN
    alright nothing special 7.2 mi 00:49 06:52 pace

    Morning run around town. Nothing special.