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jcmarathoner's
RunBlog
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No Comment.
[8 mi @ 7:30 min/mi]
on 10/14/2010
TEMPO RUN
[10 mi @ 6:33 min/mi]
on 10/13/2010
No Comment.
[8.5 mi @ 6:56 min/mi]
on 10/12/2010
No Comment.
[7.04 mi @ 7:21 min/mi]
on 10/11/2010
No Comment.
[14.59 mi @ 7:30 min/mi]
on 10/10/2010
No Comment.
[6 mi @ 7:16 min/mi]
on 10/8/2010
No Comment.
[7 mi @ 7:49 min/mi]
on 10/7/2010
No Comment.
[8.64 mi @ 6:33 min/mi]
on 10/6/2010
No Comment.
[7.04 mi @ 7:39 min/mi]
on 10/5/2010
No Comment.
[5.5 mi @ 6:53 min/mi]
on 10/4/2010
No Comment.
[17.5 mi @ 7:28 min/mi]
on 10/2/2010
No Comment.
[6.5 mi @ 7:32 min/mi]
on 10/1/2010
last 3 days of running
[21.56 mi @ 6:55 min/mi]
on 9/30/2010
No Comment.
[143.23 mi @ 7:06 min/mi]
on 9/26/2010
swim at LJ
[.75 mi @ 36:00 min/mi]
on 8/17/2010
perry loop at lunch time
[7.25 mi @ 6:57 min/mi]
on 8/17/2010
HARD RIDE ON THE HILLS NORHT OF ALLEGAN
[24 mi @ 3:07 min/mi]
on 8/16/2010
BIKE AROUND ALLEGAN
[18 mi @ 3:03 min/mi]
on 8/15/2010
LONGER RUN IN THE AM BEFORE HEADING HOLLLAND TO WATHC BATTLE ON THE BEACH
[11 mi @ 7:16 min/mi]
on 8/14/2010
run at lunch in the hot humid weather again.
[5.5 mi @ 7:16 min/mi]
on 8/10/2010
LAST LONGER BIKE RIDE IN MY IM BUILD UP
[78 mi @ 3:13 min/mi]
on 8/8/2010
LONGER SUNDAY MORNING RUN AFTER A LONGER RIDE YESTERDAY
[15 mi @ 7:19 min/mi]
on 8/7/2010
RUN AT LUNCH TIME
[6 mi @ 7:19 min/mi]
on 8/6/2010
BIKE WITH KEVIN AND CAROL OUT TO OTSEGO AND BACK
[31 mi @ 3:15 min/mi]
on 7/21/2010
run after my bike ride tonight
[5 mi @ 7:12 min/mi]
on 7/21/2010
lunch time swim in the allegan pool
[1.5 mi @ 31:19 min/mi]
on 7/21/2010
easier ride around Allegan after work
[25 mi @ 3:14 min/mi]
on 7/20/2010
lunch time run through zeeland
[7.5 mi @ 7:12 min/mi]
on 7/20/2010
hard 5 x 400 in the allegan pool. Heath swam the workout with me and made me push it!
[1.25 mi @ 29:48 min/mi]
on 7/19/2010
run to LJ and then a 10 mile run around allegan to home
[13 mi @ 7:09 min/mi]
on 7/18/2010
swim around LJ after running there
[.9 mi @ 33:20 min/mi]
on 7/18/2010
short 5 mile run after the biking
[5 mi @ 7:12 min/mi]
on 7/17/2010
HH bike tour. it was hot and windy today but i felt good during this entire ride
[102 mi @ 3:18 min/mi]
on 7/17/2010
bike ride with Kevin from LJ heading north of Allegan good hilly ride
[30.5 mi @ 3:02 min/mi]
on 7/15/2010
swim in lj
[.65 mi @ 30:16 min/mi]
on 7/15/2010
EARLY MORNING RUN WITH CHARLIE
[5.5 mi @ 7:12 min/mi]
on 7/15/2010
slow hot lunch time run
[7 mi @ 7:51 min/mi]
on 7/14/2010
rode to Otsego and back with marj
[31 mi @ 3:52 min/mi]
on 7/14/2010
run in the heat at lunch time. damn it was hot today!
[7 mi @ 7:25 min/mi]
on 7/13/2010
miles around allegan after we got home from interlochen
[14 mi @ 3:42 min/mi]
on 7/12/2010
bike at interlochen tri
[25 mi @ 2:46 min/mi]
on 7/11/2010
swim at interlochen
[1 mi @ 34:00 min/mi]
on 7/11/2010
interlochen run
[6.2 mi @ 7:34 min/mi]
on 7/11/2010
rode the short course of the interlochen tri with shelby and marj
[13 mi @ 3:27 min/mi]
on 7/10/2010
warm up for the 15km
[.75 mi @ 8:00 min/mi]
on 7/10/2010
cherry fest 15km
[9.3 mi @ 6:52 min/mi]
on 7/10/2010
rode the short tri course at interlochen
[13 mi @ 3:27 min/mi]
on 7/9/2010
SWIM W/O MY WETSUIT IN LJ
[.7 mi @ 30:02 min/mi]
on 7/8/2010
No Comment.
[32 mi @ 3:03 min/mi]
on 7/8/2010
FEW EASY MILES OF RIDING I WORKED ON MARJ'S BIKE TONIGHT AND PUT HER AERO BARS ON
[6 mi @ 3:20 min/mi]
on 7/7/2010
RAN OUT TO HELDER PARK AT LUNCH
[8 mi @ 7:30 min/mi]
on 7/6/2010
BIKING TO WESTSIDE PARK AND BACK FOR A SIWM IN THE BIG LAKE
[44 mi @ 3:12 min/mi]
on 7/5/2010
SWIM IN LAKE MICHIGAN AFTER RIDING MY BIKE OUT TO WESTSIDE PARK
[1.25 mi @ 33:36 min/mi]
on 7/5/2010
RIDING THE GIANT AROUND ALLEGAN
[21 mi @ 3:05 min/mi]
on 7/4/2010
RODE ON THE KAL HAVEN TRAIL FROM BLOOMINGDALE TO SH W/ MARJ
[37 mi @ 4:50 min/mi]
on 7/3/2010
run after biking
[7 mi @ 7:08 min/mi]
on 7/2/2010
rode out to hopkins and down 10th street around to allegan with Kevin
[56.5 mi @ 3:07 min/mi]
on 7/2/2010
thursday night swim at LJ
[1.25 mi @ 28:48 min/mi]
on 7/1/2010
ride with the Thursday group
[30 mi @ 3:06 min/mi]
on 7/1/2010
I rode my bike from Allegan down to Three Rivers ending at Kathy and Dave's house. It was good ride until the last couple of miles when I got caught in a huge storm.
[72.5 mi @ 3:26 min/mi]
on 6/27/2010
12 miles of running today. I ran the Reeds Lake 5k in 19:22 and 10K in 39:40 plus a warm up and cool down
[12 mi @ 6:42 min/mi]
on 6/26/2010
easy ride with Marj
[10 mi @ 4:00 min/mi]
on 6/25/2010
swim at LJ
[1 mi @ 34:45 min/mi]
on 6/24/2010
part of the thursday swim brick at LJ
[30.5 mi @ 3:02 min/mi]
on 6/24/2010
run at lunch with shelby
[6.6 mi @ 7:34 min/mi]
on 6/24/2010
swim in allegan pool in the evening
[1.25 mi @ 30:23 min/mi]
on 6/23/2010
run through town in zeeland at lunch
[7 mi @ 7:06 min/mi]
on 6/23/2010
a big loop out monroe then allegan damn road to 36th street - A42 - 26th then home
[32 mi @ 3:07 min/mi]
on 6/22/2010
SWIM AT LUNCH IN ZEELAND POOL
[1.4 mi @ 31:25 min/mi]
on 6/21/2010
EASY RUN MY LEG WAS HURTING AFTER THE RACE YESTERDAY
[4.5 mi @ 7:33 min/mi]
on 6/20/2010
SWIM AT JOHAN'S
[1 mi @ 28:11 min/mi]
on 6/19/2010
RUN AT JOHAN'S
[6.2 mi @ 6:40 min/mi]
on 6/19/2010
BIKED OUT TO JOHAN'S WITH KEVIN AND DID THE TRI
[53 mi @ 3:10 min/mi]
on 6/19/2010
WE BIKED FAST TONIGHT ON THE PULLMAN LOOP!
[32 mi @ 2:52 min/mi]
on 6/17/2010
SWIM AT LJ AS PART OF THE BRICK WORKOUT
[.9 mi @ 33:20 min/mi]
on 6/17/2010
SLOW EASY LUNCH TIME RUN
[5.6 mi @ 7:51 min/mi]
on 6/17/2010
riding out by LJ and ran into Kevin and Carol. We rode together from there
[33 mi @ 3:16 min/mi]
on 6/16/2010
running at lunch. my leg felt a little better today but still not 100%
[6 mi @ 7:30 min/mi]
on 6/16/2010
RODE AROUND TOWN TRYING OUT CHANGES IN THE AERO BY PLACEMENT AND SEAT.
[15 mi @ 3:20 min/mi]
on 6/15/2010
swam 6 x 400yds in the pool at lunch. This was a good workout I swam the 4 and 5 faster than 2 and 3. I hit around 7:25 for the repeats
[1.4 mi @ 31:17 min/mi]
on 6/15/2010
ran the perry street loop with Charlie at lunch. it was humid today and my legs still feel like crap!
[7.4 mi @ 7:32 min/mi]
on 6/14/2010
RODE 34 MILES WITH KEVIN AND CAROL THEN DID 23 BY MYSELF
[57 mi @ 3:22 min/mi]
on 6/13/2010
FIRST RUN OF THE DU
[2.5 mi @ 6:15 min/mi]
on 6/12/2010
RIDE OF THE DUATHLON
[23 mi @ 2:49 min/mi]
on 6/12/2010
2ND RUN OF THE DU
[4 mi @ 7:00 min/mi]
on 6/12/2010
DID A RIDE WITH RICK A. IT WAS VERY HOT AND HUMID TONIGHT!
[19 mi @ 3:06 min/mi]
on 6/11/2010
SWIM IN THE POOL AT LUNCH
[1 mi @ 32:00 min/mi]
on 6/11/2010
DID A RIDE WITH DAVID AT LJ AFTER OUR SWIM
[24 mi @ 3:15 min/mi]
on 6/10/2010
SWIM AROUND LITTLE JOHN LAKE
[.7 mi @ 28:34 min/mi]
on 6/10/2010
RUN AT LUNCH
[6 mi @ 7:30 min/mi]
on 6/10/2010
DID A LOOP ON THE BIKE AFTER WORK. DID NOT GET TO WORK OUT TWICE TODAY BECAUSE OF A SYSTEMS LUNCH AT LOGANS
[22 mi @ 3:10 min/mi]
on 6/9/2010
IT WAS RAINING OUT SO I RODE ON THE SPIN BIKE AT HOME
[23 mi @ 3:02 min/mi]
on 6/8/2010
RUN AT LUNCH
[5 mi @ 7:12 min/mi]
on 6/8/2010
WENT FOR A RIDE ON THE KAL-HAVEN TRAIL WITH MARJ
[20.5 mi @ 4:29 min/mi]
on 6/7/2010
swam a hard 900 in 14:59 today. one of my fastest 900's ever
[.7 mi @ 30:52 min/mi]
on 6/7/2010
biked around allegan. it was super windy and I was not very motivated for this ride.
[15 mi @ 3:00 min/mi]
on 6/6/2010
did a run in the evening
[4.5 mi @ 7:19 min/mi]
on 6/5/2010
biked home from work down to hamilton then a lot of the HH bike course then home on 118th
[61 mi @ 3:12 min/mi]
on 6/3/2010
swam around LJ
[.8 mi @ 31:15 min/mi]
on 6/2/2010
biked out to LJ for a swim and biked back
[6 mi @ 4:10 min/mi]
on 6/2/2010
easy run in holland at nhb. my leg was hurting and I did not run much
[1.5 mi @ 7:19 min/mi]
on 6/1/2010
swim at lunch
[1.1 mi @ 33:38 min/mi]
on 6/1/2010
I drove down to Lawton and biked with Kevin. We met TJ for a while during this ride. It rained hard for a while on the end of the ride coming down M40.
[46 mi @ 3:22 min/mi]
on 5/31/2010
a few miles to keep the legs loose
[9 mi @ 3:20 min/mi]
on 5/30/2010
Ran the Bayshore marathon with Charlie.
[26.2 mi @ 7:15 min/mi]
on 5/29/2010
RODE THE PULLMAN LOOP AFTER SWIMMING A LAP AROUND LJ
[32 mi @ 3:03 min/mi]
on 5/28/2010
OPEN WATER SWIM AT LJ LAKE
[.7 mi @ 28:34 min/mi]
on 5/28/2010
ride out around miner lake and out to river street after work
[18 mi @ 3:20 min/mi]
on 5/27/2010
short run after biking when I got home from work
[3.1 mi @ 7:15 min/mi]
on 5/27/2010
SWAM A MILE IN ZEELAND AT LUNCH
[1 mi @ 32:00 min/mi]
on 5/27/2010
RAN A 5.5 LOOP AROUND ALLEGAN. MY LEG IS BOTHERING ME I HOPE IT WILL BE OKAY FOR SATURDAY????
[5.5 mi @ 7:16 min/mi]
on 5/26/2010
bike around little john after work
[20 mi @ 3:00 min/mi]
on 5/25/2010
zeeland pool at lunch time
[1.2 mi @ 31:40 min/mi]
on 5/25/2010
swam a warm up then 6 x 250 with 200 hard 50 easy then 15 sec break.
[1.2 mi @ 31:40 min/mi]
on 5/24/2010
it was very hot today. i ran in the evening and ran pretty slow for 10 almost 11 miles
[11 mi @ 7:05 min/mi]
on 5/23/2010
rode my mt. bike with marj
[20 mi @ 3:17 min/mi]
on 5/22/2010
rode my bike home from work via Hamilton, Fenville and out to 118th then home
[49 mi @ 3:13 min/mi]
on 5/21/2010
ran with Bob and Charlie
[4.5 mi @ 7:26 min/mi]
on 5/20/2010
in the pool in Allegan in the evening
[1.2 mi @ 33:20 min/mi]
on 5/20/2010
ride out around Miner lake and climbed the 26th street hill
[26 mi @ 3:27 min/mi]
on 5/19/2010
swim during lunch at work
[1.2 mi @ 30:49 min/mi]
on 5/19/2010
run early in the morning before going to the Tigers game
[5 mi @ 7:00 min/mi]
on 5/18/2010
swam 8 X 200 in the middle of this. avergede about 1:43
[1 mi @ 32:30 min/mi]
on 5/17/2010
RODE THE KAL-HAVEN TRAIL FROM GOBLES TO DOWN TOWN K-ZOO. SAID HI TO JASON, KIRSTEN AND BOYS THEN RODE BACK HOME
[39 mi @ 3:58 min/mi]
on 5/16/2010
WARM AND COOL DOWN WITH THE 1 MILE FUN RUN WITH ALEXIS. THAT WAS A RIOT
[2.3 mi @ 8:41 min/mi]
on 5/15/2010
5K IN MARSHALL
[3.1 mi @ 6:35 min/mi]
on 5/15/2010
10k in Marshall
[6.2 mi @ 6:22 min/mi]
on 5/15/2010
easy run around zeeland at lunch time
[4.5 mi @ 7:46 min/mi]
on 5/14/2010
steady 2000 yards in the allegan pool in the evening
[1.2 mi @ 33:20 min/mi]
on 5/13/2010
ran with Judy's dogs at lunch. Charlie and I took them out for Judy.
[5.5 mi @ 7:16 min/mi]
on 5/13/2010
rode on the trainer at home. Did some ILT during this workout.
[22 mi @ 3:00 min/mi]
on 5/12/2010
swim at lunch 16 x 100 main set. hit around 1:50 for each
[1 mi @ 35:00 min/mi]
on 5/12/2010
on the spin bike during lunch. I did a set of 3 x 18min hard with 2 min recovery
[25 mi @ 3:00 min/mi]
on 5/11/2010
in the pool in allegan
[.9 mi @ 35:33 min/mi]
on 5/10/2010
had to quit this run and walk back to work. my back was in spams and killing me.
[1.5 mi @ 7:19 min/mi]
on 5/10/2010
warm up for the race
[2 mi @ 7:30 min/mi]
on 5/8/2010
worse RBR of my life. It is time to re-focus my training and get back on track!
[15.5 mi @ 6:40 min/mi]
RBR on 5/8/2010
easy miles the morning before RBR
[4.5 mi @ 7:33 min/mi]
on 5/7/2010
swim at lunch in zeeland
[.9 mi @ 35:33 min/mi]
on 5/6/2010
i swam 400 yard w/up then 8 x 100 on the 2min then a cool down
[.9 mi @ 34:26 min/mi]
on 5/5/2010
miles at lunch with Charlie
[6.5 mi @ 7:15 min/mi]
on 5/5/2010
ran a loop out past new holland at lunch
[8.5 mi @ 7:10 min/mi]
on 5/4/2010
5 easy miles at lunch
[5 mi @ 7:12 min/mi]
on 5/3/2010
ran in the rain on the Kal-haven trail. Kevin met me for part of this run.
[17 mi @ 7:38 min/mi]
on 5/2/2010
5 mile run after i finished riding. 2;20 BRICK TOTAL
[5 mi @ 7:14 min/mi]
on 5/1/2010
rode the pullman loop in the after noon then did a short 5 mile run
[34 mi @ 3:15 min/mi]
on 5/1/2010
easy miles around zeeland with charlie and Shelby
[6.5 mi @ 7:50 min/mi]
on 4/30/2010
ran my 10 mile up tempo loop. Beat my last time by 2:10! Felt good today and the run went smooth.
[10 mi @ 6:24 min/mi]
on 4/29/2010
WENT FOR A RIDE ON MY WHISPER. I RODE PRETTY HARD AND KEPT AT 20MPH DURING THE MAIN SECTION OF THE RIDE.
[15 mi @ 3:04 min/mi]
on 4/28/2010
swam in zeeland with Charlie at lunch
[1 mi @ 31:47 min/mi]
on 4/28/2010
core, leg curls and some upper body
[35:00]
on 4/27/2010
i ran 4 x 1/2 mile pick ups. they were around 3 to 2:50 each. Ran with Charlie
[7 mi @ 6:46 min/mi]
on 4/27/2010
SWIM IN ALLEGAN IN THE EVENING
[.9 mi @ 34:39 min/mi]
on 4/26/2010
run out at the end of riley at lunch
[7 mi @ 7:16 min/mi]
on 4/26/2010
warm up for the 1/2
[2.4 mi @ 7:30 min/mi]
on 4/24/2010
Borgess half marathon
[13.1 mi @ 6:41 min/mi]
on 4/24/2010
did the big loop along the river in Heilbronn
[7.5 mi @ 6:47 min/mi]
on 4/22/2010
run in Heilbronn
[5 mi @ 6:40 min/mi]
on 4/21/2010
run out on the bike path in heilbronn
[11 mi @ 7:16 min/mi]
on 4/18/2010
run in heilbronn
[8 mi @ 7:00 min/mi]
on 4/17/2010
early morning run in Heilbronn
[6.5 mi @ 6:55 min/mi]
on 4/14/2010
run i Heilbronn in the evening
[5.5 mi @ 6:21 min/mi]
on 4/13/2010
EASY MILES IN GERMANY AROUND THE WOODS BY OUR HOTEL
[3.1 mi @ 7:44 min/mi]
on 4/11/2010
WARM UP, COOL DOWN AND RUN BETWEEN RACES ON SATURDAY
[10.1 mi @ 7:34 min/mi]
on 4/10/2010
10k race that was measured wrong
[6.37 mi @ 6:04 min/mi]
town crier 10k on 4/10/2010
legs were very tight to start this run
[3.1 mi @ 6:03 min/mi]
town crier 5k on 4/10/2010
easy miles around zeeland with charlie
[4.5 mi @ 7:19 min/mi]
on 4/9/2010
ran the thursday 10 miler faster than last week. I felt pretty good today.
[10 mi @ 6:36 min/mi]
on 4/8/2010
easy miles in zeeland at lunch
[5.5 mi @ 7:16 min/mi]
on 4/7/2010
ran a long run from the hotel in sarasota to siesta key. I ran 10 miles with kevin around the key and down the beach
[19.5 mi @ 7:26 min/mi]
Long run in Sarasota on 4/5/2010
easy miles around sarasota
[7 mi @ 7:42 min/mi]
on 4/4/2010
warm up and cool down for the 5k
[5.4 mi @ 7:46 min/mi]
on 4/3/2010
5km on the beach in siesta key
[3.1 mi @ 5:56 min/mi]
on 4/3/2010
ran easy miles with marj for part of it in Sarasota
[5.5 mi @ 7:16 min/mi]
on 4/2/2010
10 miles of decently hard running in zeeland at lunch.
[10 mi @ 6:43 min/mi]
on 4/1/2010
easy miles around zeeland at lunch
[7 mi @ 7:35 min/mi]
on 3/31/2010
core and weight lifting at the gym
[35:00]
on 3/30/2010
I ran 6 x 1/2 mile intervals in the middle of this run. I averaged 2:52 for the repeats.
[7.5 mi @ 6:42 min/mi]
on 3/30/2010
steady 5 at lunch with Joel, Bob and Charlie
[5 mi @ 6:57 min/mi]
on 3/29/2010
WORKOUT AT THE GYM BIKE, ELIPICAL AND CORE
[20 mi @ 3:00 min/mi]
on 3/28/2010
ran 1/2 of the Kal-Haven trail relay. I ran with Shelby and we finished 1st of the 2 person relay teams.
[18 mi @ 6:45 min/mi]
on 3/27/2010
easy miles around town in zeeland
[6 mi @ 7:58 min/mi]
on 3/26/2010
ran another 10 miles at lunch. went out to new holland and back to helder park. I ran between 6:25 and 6:35 for the middle miles of this run
[10 mi @ 6:50 min/mi]
on 3/25/2010
ran a 10 mile loop out quincy to 64th and back from the gym at work
[10 mi @ 7:17 min/mi]
on 3/24/2010
DID SOME LIFTING AND CORE WORK AT THE GYM
[35:00]
on 3/23/2010
I RAN THE HELDER PARK LOOP TODAY. STARTED OUT AT 7;15 AND ENDED AT 6:35'S
[8.5 mi @ 6:59 min/mi]
on 3/23/2010
miles with Charlie at lunch
[10 mi @ 7:15 min/mi]
on 3/22/2010
Shamrock Shuffle 8km in Chicago.
[5 mi @ 5:56 min/mi]
on 3/21/2010
WARM UP AND COOL DOWN FOR THE RACE
[4.5 mi @ 6:53 min/mi]
on 3/21/2010
EASY MILES WITH STEVE BEFORE LEAVING FOR CHICAGO
[3.5 mi @ 6:51 min/mi]
on 3/20/2010
5 MILES AT LUNCH WITH SOME 90 SECOND PICKUPS THE LAST 2 MILES
[5 mi @ 6:38 min/mi]
on 3/19/2010
ZEELAND AT LUNCH TIME
[1 mi @ 34:00 min/mi]
on 3/17/2010
MILES IN THE EVENING FROM HOME. I DID NOT FEEL GOOD DURING THIS RUN AND ENDED UP GETTING SICK AFTER WARDS. i DID NOT FEEL GOOD ALL DAY THURSDAY
[6 mi @ 7:19 min/mi]
on 3/17/2010
out on my road bike for the first time this year!
[19 mi @ 3:18 min/mi]
on 3/16/2010
No Comment.
[7.5 mi @ 7:12 min/mi]
on 3/16/2010
did ab work and core at the gym
[30:00]
on 3/15/2010
at the gym as a warm up. i did not run today
[6.5 mi @ 3:04 min/mi]
on 3/15/2010
I felt really good on today's long run. After the turn around the miles were feeling easy at a 6:40ISH PACE.
[15 mi @ 7:04 min/mi]
Miner lake long route on 3/14/2010
No Comment.
[26 mi @ 3:04 min/mi]
BRICK AT THE BAC on 3/13/2010
INDOOR TRACK WITH KEVIN
[7 mi @ 7:25 min/mi]
BRICK AT THE BAC on 3/13/2010
warm up before the St. Patty pacer in holland
[5 mi @ 7:14 min/mi]
on 3/12/2010
No Comment.
[3.2 mi @ 6:00 min/mi]
st. patty's pacer on 3/12/2010
No Comment.
[5.5 mi @ 7:05 min/mi]
on 3/11/2010
trainer at home
[15 mi @ 3:00 min/mi]
on 3/10/2010
loop at the of riley. I ran the 3 mile loop in 18:28
[7 mi @ 6:51 min/mi]
on 3/10/2010
ran out riley and climbed the hill
[8 mi @ 7:30 min/mi]
on 3/9/2010
miles around allegan after work
[5 mi @ 6:56 min/mi]
on 3/8/2010
RAN A LONGER RUN WIHT JODY AND KEVIN IN PAW PAW
[14 mi @ 7:25 min/mi]
on 3/7/2010
ran with lindsay in muskegon
[5.25 mi @ 8:05 min/mi]
on 3/6/2010
SPIN BIKE AT HOME
[18 mi @ 3:03 min/mi]
on 3/6/2010
miles at lunch with Charlie
[6.62 mi @ 7:24 min/mi]
on 3/5/2010
longer run at lunch with Shelby, Bob and Charlie. Felt good today and relaxed.
[10 mi @ 7:40 min/mi]
on 3/4/2010
LIFTED LEGS AND ARM CURLS ALONG WITH CORE WORK AND STRETCHING
[25:00]
on 3/3/2010
RAN A STEADY TO HARDER TEMPO. 6:57, 6:43, 6:08, 5:54, 6:41
[5 mi @ 6:29 min/mi]
on 3/3/2010
ZEELAND POOL AT LUNCH
[.85 mi @ 32:56 min/mi]
on 3/3/2010
TRAINER AT HOME
[11 mi @ 3:00 min/mi]
on 3/2/2010
ran the hilly loop at the end of Riley today.
[7 mi @ 6:38 min/mi]
on 3/2/2010
ran the perry street loop backwards with Charlie today
[7.5 mi @ 7:15 min/mi]
on 3/1/2010
ARM CURLS, LEG EXT, LEG CURL AND AB WORK.
[45:00]
on 3/1/2010
longer run at lunch
[13 mi @ 7:09 min/mi]
on 2/26/2010
No Comment.
[20 mi @ 3:00 min/mi]
trainer at home on 2/25/2010
No Comment.
[6.6 mi @ 7:32 min/mi]
on 2/25/2010
No Comment.
[6 mi @ 7:13 min/mi]
treadmill at the gym on 2/24/2010
at zeeland high during lunch
[1 mi @ 33:00 min/mi]
on 2/24/2010
ran a little up tempo with my 4th mile in 5:45. felt okay but need to work on speed!
[5 mi @ 7:11 min/mi]
on 2/23/2010
spin bike at lunch
[17 mi @ 3:00 min/mi]
on 2/22/2010
ran to Shae's house in Otesgo.
[14 mi @ 7:30 min/mi]
long run on 2/21/2010
run on the indoor track at the BAC
[6.2 mi @ 7:11 min/mi]
brick at the BAC on 2/20/2010
indoor on the trainer at the bac
[22 mi @ 3:00 min/mi]
on 2/20/2010
No Comment.
[1 mi @ 34:00 min/mi]
on 2/20/2010
loop with Charlie at lunch out to helder park
[8 mi @ 7:20 min/mi]
on 2/19/2010
did a 5km on the row machine then lifted weights and did core work
[5 km @ 7:04 min/km]
row machine on 2/18/2010
ran the Perry Street loop with Joel, Charlie and Bob
[7.25 mi @ 6:58 min/mi]
on 2/18/2010
trainer at home
[16 mi @ 3:07 min/mi]
on 2/17/2010
At the zeeland pool during lunch
[0.9 mi @ 35:04 min/mi]
on 2/17/2010
run through Zeeland at lunch
[6.5 mi @ 7:23 min/mi]
on 2/16/2010
did core ab work, row machine and lifted with legs
[45:00]
on 2/16/2010
No Comment.
[11 mi @ 3:00 min/mi]
trainer at home on 2/15/2010
LUNCH RUN WITH BOB AND CHARLIE
[6.6 mi @ 7:07 min/mi]
on 2/15/2010
No Comment.
[20 mi @ 3:00 min/mi]
trainer at home on 2/14/2010
RAN A COUPLE OF 1/2 MILE REPEATS
[9.5 mi @ 7:03 min/mi]
on 2/13/2010
No Comment.
[5 km @ 7:43 min/km]
ROW MACHINE on 2/12/2010
RAN TO THE GYM FOR A WORKOUT
[2 mi @ 7:30 min/mi]
on 2/12/2010
HILL WORK ON THE TREADMILL
[5.5 mi @ 6:54 min/mi]
on 2/11/2010
No Comment.
[10 mi @ 3:00 min/mi]
on 2/11/2010
No Comment.
[5 mi @ 7:12 min/mi]
on 2/9/2010
No Comment.
[4 mi @ 7:30 min/mi]
on 2/8/2010
RAN TO THE GYM LIFTED AND RAN HOME THE LONG WAY
[3 mi @ 7:00 min/mi]
on 2/7/2010
WENT FOR A RUN IN MARSHALL TODAY. MY GRANPA PASSED AWAY TODDAY. I REALLY NEEDED THIS RUN!
[6.2 mi @ 7:15 min/mi]
on 2/6/2010
LOOP AT LUNCH
[7.5 mi @ 7:12 min/mi]
on 2/5/2010
helder park loop at lunch time.
[8 mi @ 7:15 min/mi]
Helder park on 2/4/2010
easy run out to New Holland street at lunch.
[7.5 mi @ 7:12 min/mi]
easy lunch run on 2/3/2010
hill workout on the exercise bike at the gym
[7 mi @ 2:51 min/mi]
on 2/3/2010
ran with Bob through Zeeland at lunch.
[6 mi @ 7:00 min/mi]
on 2/2/2010
No Comment.
[13 mi @ 3:04 min/mi]
trainer at home on 2/2/2010
No Comment.
[4.2 km @ 7:39 min/km]
row machine on 2/1/2010
ran the perry street loop with Charlie, Joel and Bob
[7.2 mi @ 7:01 min/mi]
on 2/1/2010
1ST HALF OF THE FROSTBITE RELAY CHARLIE RAN THE 2ND HALF.
[13.5 mi @ 6:57 min/mi]
on 1/31/2010
RAN 5 MILES WITH JOEL AT LUNCH TIME
[5 mi @ 6:45 min/mi]
5 MILE LOOP on 1/29/2010
i was not feeling well and ran 4 miles on the treadmill today
[4 mi @ 7:15 min/mi]
treadmill on 1/28/2010
easy miles on the treadmill. i was sick today
[3 mi @ 7:19 min/mi]
treadmill on 1/25/2010
No Comment.
[28 mi @ 3:02 min/mi]
trainer at home on 1/24/2010
No Comment.
[4.5 mi @ 6:53 min/mi]
on 1/23/2010
six mile loop out fairview at lunch time.
[6 mi @ 7:06 min/mi]
lunch run on 1/22/2010
ran the normal riley 7 miler with joel and bob
[7 mi @ 7:08 min/mi]
riley 7 on 1/21/2010
WORKED HARD TONIGHT
[18 mi @ 3:00 min/mi]
spin at home on 1/20/2010
workout at the gym
[4 km @ 8:02 min/km]
row machine on 1/19/2010
slow run with Charlie my achilies was really bothering me
[6.5 mi @ 8:09 min/mi]
ouch on 1/18/2010
RAN A LONG RUN OUT BRIDGE ROAD THEN AROUND TO HOOKER ROAD. IT WAS A DECENT RUN AND I FELT OKAY TODAY. NOTHING TOO GREAT.
[13 mi @ 7:23 min/mi]
long run on 1/16/2010
ran a loop with Charlie at lunch
[6.5 mi @ 7:10 min/mi]
Helder park loop on 1/15/2010
on the trainer at home
[23 mi @ 3:05 min/mi]
on 1/14/2010
ran the perry street loop with bob and charlie
[7.25 mi @ 7:23 min/mi]
perry loop on 1/14/2010
No Comment.
[4.2 km @ 7:39 min/km]
row machine on 1/13/2010
ran a slow loop around allegan i felt like crap today
[6.5 mi @ 7:27 min/mi]
allegan loop on 1/13/2010
ran a loop around zeeland with Charlie
[5.75 mi @ 7:28 min/mi]
zeeland on 1/12/2010
5 mile loop during lunch at work
[5 mi @ 7:16 min/mi]
Quincy loop on 1/11/2010
LIFTED
[30:00]
on 1/10/2010
I RODE THE EXERCISE BIKE AND THEN LIFTED WEIGHTS AT THE GYM
[10 mi @ 3:30 min/mi]
GYM on 1/10/2010
longer run out by miner lake
[12.5 mi @ 7:21 min/mi]
Miner lake long route on 1/9/2010
miles on the treadmill in the basement
[6 mi @ 7:10 min/mi]
treadmill on 1/8/2010
the gym
[4.5 km @ 7:09 min/km]
row machine on 1/8/2010
rode the bike trainer for 1 hour at home
[20 mi @ 3:00 min/mi]
trainer on 1/7/2010
I did 20 minutes on the row machine then lifted weights for a while. Worked out for about and hour total
[4.5 km @ 7:09 min/km]
Row Machine on 1/6/2010
ran 3 miles in the middle between 6:18 and 6:22. I felt pretty good during this workout.
[7.25 mi @ 6:36 min/mi]
Perry st. Loop on 1/6/2010
bike at the gym then lifted weights and did abs.
[6 mi @ 3:20 min/mi]
trainer on 1/5/2010
ran with Joel, Charlie and Bob.
[6.75 mi @ 7:06 min/mi]
7 mile quincy loop on 1/5/2010
did 20 minutes of rowing and then did the ab machine
[4.5 km @ 7:09 min/km]
Row Machine on 1/4/2010
road the trainer inside for 1 hour
[20 mi @ 3:00 min/mi]
trainer on 1/4/2010
ran a big loop out by LJ the windchill was in the single digits. Cold but better than the treadmill.
[11 mi @ 7:56 min/mi]
cold on 1/2/2010
ran teh NYE run in Holland.
[6 mi @ 7:00 min/mi]
NYE run on 12/31/2009
ran the normal 7 mile loop at the end of Riley with joel and Bob.
[7 mi @ 7:25 min/mi]
Normal 7 mile loo[ on 12/30/2009
ran the new holland loop and walked a mile to calibrate charlies nike gear.
[6.25 mi @ 7:35 min/mi]
on 12/29/2009
ran with Charile and Bob on streets of Zeeland. It was snowy and the roads were terrible.
[6 mi @ 7:11 min/mi]
snow run on 12/28/2009
Ran on the treadmill after 35 minutes of core work.
[6 mi @ 7:30 min/mi]
TREADMILL on 12/27/2009
run on the treadmill after visiting my sisters today
[5 mi @ 7:12 min/mi]
treadmill on 12/26/2009
first run with the new Garmin I got for Christmas today.
[5 mi @ 7:24 min/mi]
on 12/25/2009
early morning on the trainer before heading out for Christmas breakfast with the family
[15 mi @ 3:00 min/mi]
on 12/25/2009
it eas raining and crappy out. I got ran off the road on Ely street by some JA!
[5 mi @ 6:47 min/mi]
on 12/24/2009
on the trainer at home. I did my hill workout video workout #3. I red lined my heart rate during the inclines
[17 mi @ 3:00 min/mi]
trainer on 12/23/2009
on the treadmill after a hard bike workout as part of a 1:32 brick
[6 mi @ 7:00 min/mi]
treadmill on 12/23/2009
7 miles out by new holland at lunch time
[7 mi @ 7:13 min/mi]
on 12/22/2009
ran on the treadmill after riding the trainer for 45 minutes
[3 mi @ 7:00 min/mi]
on 12/21/2009
45 minutes on the trainer inside as part of a bike/run brick
[15 mi @ 3:00 min/mi]
Trainer on 12/21/2009
miles around Allegan. The roads were terrible today. ice covered and slippery.
[6.5 mi @ 7:00 min/mi]
on 12/20/2009
longer run around Allegan
[11 mi @ 7:16 min/mi]
on 12/19/2009
run around allgan during the day. I worked from home today and headed out around noon.
[7.5 mi @ 6:53 min/mi]
on 12/18/2009
run through zeeland with Charlie
[6.5 mi @ 7:41 min/mi]
on 12/17/2009
loop on dirt roads at lunch
[5 mi @ 7:20 min/mi]
on 12/16/2009
ran a loop through zeeland with charlie and bob. it was a little cold and windy today but not bad.
[5.75 mi @ 7:46 min/mi]
zeeland run on 12/15/2009
steady run around Allegan. Just back from GMBH and need to really get going. My IM training starts this week!
[7.75 mi @ 6:58 min/mi]
on 12/14/2009
run in the evening in Germany
[5 mi @ 7:00 min/mi]
on 12/10/2009
miles in Germany
[6 mi @ 6:49 min/mi]
on 12/8/2009
run in Germany
[8 mi @ 7:15 min/mi]
on 12/5/2009
run in the evening in Germany
[6 mi @ 7:10 min/mi]
on 12/4/2009
miles in Germany
[5 mi @ 7:12 min/mi]
on 12/1/2009
ran a long run out on Bridge road and around to hooker rd and home
[13 mi @ 7:23 min/mi]
long run on 1/1/0001
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