jcmarathoner's RunBlog


  • 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