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Tried to do some drills. swam 800 meters.
[.5 mi @ 54:00 min/mi]
Kroc on 2/6/2012
Spin. Legs are still sore from Friday's run.
[9 mi @ 3:20 min/mi]
Kroc on 2/5/2012
Not as bad as I thought but a long ways to go before LBL in March.
[13 mi @ 10:33 min/mi]
Aman on 2/3/2012
1300 meters
[.815 mi @ 45:23 min/mi]
Kroc on 2/3/2012
1000 meters
[.675 mi @ 47:24 min/mi]
Kroc on 1/31/2012
No Comment.
[.6 mi @ 43:20 min/mi]
Kroc on 1/30/2012
To practice my transition from bike to running. It went well.
[1 mi @ 9:00 min/mi]
Kroc on 1/26/2012
No Comment.
[17 mi @ 3:31 min/mi]
on 1/26/2012
Warm up and warm down for my bike ride.
[2 mi @ 9:09 min/mi]
Kroc on 1/24/2012
Spin
[12.75 mi @ 2:58 min/mi]
Kroc on 1/24/2012
1000 meters
[.625 mi @ 43:12 min/mi]
Kroc on 1/23/2012
In my new zero lift shoes so my calves will hurt tomorrow. 2 miles at sub 8:30 pace.
[5 mi @ 9:07 min/mi]
Kroc on 1/22/2012
Actually snowshoeing so much harder than it might look.
[3 mi @ 20:00 min/mi]
Aman on 1/21/2012
1400 meters and quicker than usual. What's up with that!
[.875 mi @ 36:34 min/mi]
Kroc on 1/20/2012
1000 meters
[.625 mi @ 41:36 min/mi]
Kroc on 1/16/2012
track, treadmill, track, treadmill, track, treadmill and track. That sucked.
[10.5 mi @ 9:48 min/mi]
Kroc on 1/15/2012
1200 meters.
[.75 mi @ 42:39 min/mi]
on 1/13/2012
Ran to the Kroc center, ran, then ran to Yoga class.
[4.5 mi @ 9:15 min/mi]
Kroc on 1/9/2012
1000 meters
[.65 mi @ 43:04 min/mi]
Kroc on 1/9/2012
Tried my new, zero drop, trail shoes. They worked well but I could feel the stress on my calves so I stopped after only 1 loop.
[5 mi @ 11:00 min/mi]
Siedman on 1/7/2012
Trying to extend my distance on Fridays.
[.75 mi @ 44:00 min/mi]
Kroc on 1/6/2012
Spin class
[17 mi @ 3:31 min/mi]
Kroc on 1/5/2012
No Comment.
[.5 mi @ 44:00 min/mi]
Kroc on 1/3/2012
Combo treadmill and track. The 4 miles on the tread mill were at a sub 8:30 pace.
[6.2 mi @ 8:47 min/mi]
Kroc on 1/2/2012
Nice day for a long run. That last 3 miles was tough!
[10.5 mi @ 11:12 min/mi]
Siedman on 12/24/2011
Nice easy run in the woods.
[5.25 mi @ 10:02 min/mi]
Aman on 12/20/2011
1,000 meters. My shoulder was a bit sore for this. Hope it's okay for Yoga tonight.
[.625 mi @ 44:47 min/mi]
Kroc on 12/19/2011
Felt okay. Some pretty nice sunshine.
[6.25 mi @ 9:06 min/mi]
Plaster Creek on 12/18/2011
No Comment.
[.55 mi @ 47:16 min/mi]
Kroc on 12/16/2011
Spin class.
[17 mi @ 3:31 min/mi]
Kroc on 12/15/2011
2 of these miles were at sub 8 min pace. Nice!
[3.25 mi @ 8:39 min/mi]
Kroc on 12/13/2011
No Comment.
[.55 mi @ 43:38 min/mi]
Kroc on 12/13/2011
No Comment.
[.5 mi @ 44:00 min/mi]
Kroc on 12/12/2011
Slow but enjoyable run. Nice sunny, cold, crisp day.
[6.5 mi @ 9:19 min/mi]
Siedman on 12/10/2011
1,200 meters working towards 1,800.
[.75 mi @ 45:20 min/mi]
Kroc on 12/9/2011
Spin class.
[17 mi @ 3:31 min/mi]
Kroc on 12/8/2011
No Comment.
[.5 mi @ 50:00 min/mi]
Kroc on 12/5/2011
Felt pretty good. Distance is an estimate.
[6 mi @ 9:18 min/mi]
Neighborhood on 12/3/2011
1,000 meters. Shoulder is feeling better all of the time.
[.6 mi @ 43:20 min/mi]
Kroc on 12/2/2011
Spin class. 17 miles is an estimate and probably low. This was much harder than I thought!
[17 mi @ 3:31 min/mi]
Kroc on 12/1/2011
No Comment.
[6 mi @ 4:19 min/mi]
Kroc on 11/29/2011
Ran 2 of these miles closer to 7:30. That's good.
[3.1 mi @ 8:08 min/mi]
Kroc on 11/28/2011
No Comment.
[.6 mi @ 46:39 min/mi]
Kroc on 11/28/2011
No Comment.
[3.1 mi @ 8:48 min/mi]
Marysville on 11/26/2011
No Comment.
[3.1 mi @ 9:09 min/mi]
Marysville on 11/24/2011
Leg felt okay.
[5 mi @ 9:16 min/mi]
Neighborhood on 11/20/2011
Sure seemed faster.
[3.1 mi @ 9:05 min/mi]
Kroc on 11/16/2011
Beautiful day. Not a bad pace given my condition. Hamstring was okay. Yoga earlier in the day helped.
[5 mi @ 8:36 min/mi]
Neighborhood on 11/12/2011
No Comment.
[.5 mi @ 52:00 min/mi]
Kroc on 11/11/2011
Slow but that's okay for this course and getting back into shape. Hamstring is still a bit of an issue.
[6 mi @ 10:16 min/mi]
Aman on 11/6/2011
Ugh. Getting back into shape is going to be a bitch.
[3.5 mi @ 8:43 min/mi]
Neighborhood on 11/2/2011
Ran a 5K with my daughter-in-law and grandson. What fun!
[3.1 mi @ 8:27 min/mi]
Alger 5K on 10/29/2011
Got about 1.5 miles when my left calf cramped so bad I had to walk most of the way home. Not good.
[2 mi @ 11:15 min/mi]
Neighborhood on 10/24/2011
Slow and steady.
[.6 mi @ 58:20 min/mi]
Kroc on 10/24/2011
Impromptu run after Rocket in Aman Park. Hamstring seemed okay.
[5.5 mi @ 12:43 min/mi]
Aman on 10/22/2011
Getting sick of only swimming.
[.55 mi @ 47:16 min/mi]
Kroc on 10/18/2011
No Comment.
[.55 mi @ 47:16 min/mi]
Kroc on 10/17/2011
A bit slow today. Not sure why.
[.5 mi @ 54:00 min/mi]
Kroc on 10/14/2011
No Comment.
[.5 mi @ 50:00 min/mi]
Kroc on 10/11/2011
No Comment.
[.5 mi @ 52:00 min/mi]
Kroc on 10/10/2011
Aggravated the strain of my left hamstring as I finished my first lap. Stopped and iced my leg. This sucks.
[5 mi @ 10:27 min/mi]
Siedman on 10/8/2011
No Comment.
[.5 mi @ 46:00 min/mi]
Kroc on 10/7/2011
Warm up, warm down.
[1.5 mi @ 10:39 min/mi]
Park on 10/6/2011
3 sets from Kattie, did them too hard. Puked on the last set.
[5.75 mi @ 7:49 min/mi]
Park on 10/6/2011
Maybe 4.5 pretty fast miles with an easy warm up and warm down. Felt good.
[5.25 mi @ 9:54 min/mi]
Aman on 10/4/2011
Slow and steady. Could feel the hamstring injury but it didn't hurt.
[8 mi @ 11:05 min/mi]
Siedman on 10/2/2011
Warm up and warm down.
[2 mi @ 9:20 min/mi]
Kroc on 9/29/2011
Actually 6X1K runs with negative splits. Fastest was 4:13
[3.5 mi @ 7:33 min/mi]
Kroc on 9/29/2011
In the rain :-)
[4.5 mi @ 8:20 min/mi]
Aman on 9/27/2011
getting back into the swing of swimming. R shoulder is sore.
[.5 mi @ 52:00 min/mi]
Kroc on 9/26/2011
Slow comeback after a hamstring pull over a month ago. I have run but not much.
[6.75 mi @ 10:44 min/mi]
Siedman on 9/25/2011
Felt pretty good after all of the stairs yesterday by my legs lacked energy. Good run on a hilly course.
[20 mi @ 11:13 min/mi]
Hoffmaster on 8/21/2011
4 X 200 5 X 300 10 X 200
[2.7 mi @ 6:17 min/mi]
Track on 8/18/2011
Warm up and drills
[2.25 mi @ 8:19 min/mi]
Track on 8/18/2011
No Comment.
[5.5 mi @ 9:57 min/mi]
Hoffmaster on 8/16/2011
No Comment.
[.5 mi @ 44:00 min/mi]
Kroc on 8/16/2011
No Comment.
[.55 mi @ 47:16 min/mi]
on 8/15/2011
First 10 were good but I forgot to lube up at the start and had to turn back 2.5 into my second loop I was chaffed so badly. Ouch.
[15 mi @ 11:05 min/mi]
Hoffmaster on 8/14/2011
Warm up and 12 X stairs
[1.5 mi @ 8:53 min/mi]
track on 8/11/2011
200 X 4 and 800 X 4 This was fast for me and felt good too.
[2.5 mi @ 6:57 min/mi]
Track on 8/11/2011
Exploring at Hoffmaster
[5 mi @ 9:22 min/mi]
Hoffmaster on 8/10/2011
900 meters. Good swim today.
[.55 mi @ 45:27 min/mi]
Kroc on 8/9/2011
Good swim today. Shoulder wasn't too bad.
[.5 mi @ 50:00 min/mi]
Kroc on 8/8/2011
Tough hot run. Drank 80 oz and still lost a pound and a half.
[16.5 mi @ 10:38 min/mi]
Hoffmaster on 8/7/2011
No Comment.
[.45 mi @ 53:20 min/mi]
Kroc on 8/5/2011
500 X 4 and 400 X 4
[2 mi @ 6:16 min/mi]
Track on 8/4/2011
Warm up, drills and warm down
[2.5 mi @ 8:48 min/mi]
Track on 8/4/2011
OMG 100 degree heat index. I started out okay but died. Tough run
[9.75 mi @ 9:44 min/mi]
Hoffmaster on 8/2/2011
No Comment.
[.45 mi @ 55:33 min/mi]
Kroc on 8/2/2011
No Comment.
[.45 mi @ 55:33 min/mi]
Kroc on 8/1/2011
Pretty easy run on a paved trail. About a mile at the turnaround on dirt.
[5.5 mi @ 8:46 min/mi]
Traverse City on 7/31/2011
Some drill, mostly easy swimming.
[.5 mi @ 58:00 min/mi]
Kroc on 7/29/2011
6 X 800 running negative splits. 3:43 to 3:24 That was a good workout.
[3 mi @ 7:05 min/mi]
Track on 7/28/2011
Warm up, drills and warm down.
[2 mi @ 8:20 min/mi]
Track on 7/28/2011
First run in my new Altra shoes. They will take some getting used to but I think I will like them.
[5 mi @ 8:31 min/mi]
Plaster Creek on 7/25/2011
Tough hot hilly run and I was depleated going in running 4 of the last 5 days. The massage after was outstanding!
[4.5 mi @ 9:20 min/mi]
The Wild Course on 7/22/2011
Mostly drills
[3 mi @ 8:00 min/mi]
Track on 7/21/2011
Holy cow it was almost 100 degrees! Really died that last 3/4 of a mile. FUN!
[5 mi @ 8:54 min/mi]
Plaster Creek on 7/20/2011
Warm up run in the park before yoga.
[2 mi @ 8:05 min/mi]
Riverside Park on 7/18/2011
Warm up and warm down.
[2 mi @ 9:07 min/mi]
Track on 7/14/2011
This was a combination of mostly 200s and 100s. The fastes set of 200s yielding a 5:36 mile.
[3 mi @ 7:08 min/mi]
Track on 7/14/2011
A few drills and 500 meters of pace swimming.
[.5 mi @ 58:00 min/mi]
Kroc on 7/11/2011
Ugh. That was way harder then I thought.
[6.2 mi @ 9:08 min/mi]
Plaster Creek on 7/10/2011
17.1 mph. Felt okay but my back gets so sore. Pleased with both the speed and distance.
[32.4 mi @ 3:29 min/mi]
Muskatawa on 7/9/2011
Ouch. 200X8 and 800X5
[3.5 mi @ 7:08 min/mi]
Track on 7/7/2011
Warm up & warm down
[2 mi @ 11:00 min/mi]
Track on 7/7/2011
That was harder then I thought but I did do the stairs at the end.
[12.5 mi @ 10:28 min/mi]
Hoffmaster on 7/3/2011
Tough course, hot day and I'm slow. Still I was 3rd for my age group.
[3.1 mi @ 8:21 min/mi]
Allendale CC Race on 7/1/2011
Completed at 19 mph which is good for me on this course.
[14 mi @ 3:04 min/mi]
Allendale on 6/29/2011
Strained my left shoulder again and couldn't finish the workout. I am not a swimmer.
[.66 mi @ 53:01 min/mi]
AIM on 6/27/2011
With Phil. Averaged just over 16.5. Sure would like that to be over 17. More work to do.
[30.5 mi @ 3:36 min/mi]
Muskatawa on 6/26/2011
Mostly sprints.
[1.1 mi @ 44:32 min/mi]
on 6/24/2011
Not a good night, strained something in my right calf and had to stop early.
[3.5 mi @ 8:17 min/mi]
Track on 6/23/2011
Expensive ride. 2.5 miles down the road a semi hit a piece of metal in the road and flung it into my bike. Thankfully I didn't get hit by the metal or dump the bike. It bent and probably ruined my front wheel. Scary.
[5 mi @ 2:36 min/mi]
Allendale on 6/21/2011
No Comment.
[5 mi @ 9:17 min/mi]
Aman on 6/20/2011
Used regular paddles and they really stressed my shoulders. Ouch.
[1 mi @ 50:00 min/mi]
AIM on 6/20/2011
Just over 16mph which isn't great for this rolling course. Still a nice ride for me.
[20.25 mi @ 3:42 min/mi]
Caledonia on 6/18/2011
Drills
[.75 mi @ 66:40 min/mi]
AIM on 6/17/2011
Warm up, drills and warm down.
[1.5 mi @ 9:46 min/mi]
Track on 6/16/2011
Ouch. 4X100, 4X220 and 10X440 440s between 1:45 and 1:35
[3.25 mi @ 6:55 min/mi]
Track on 6/16/2011
Ugh. This was harder then it should have been. But, I did it.
[6.25 mi @ 9:25 min/mi]
Aman on 6/14/2011
Actually not sure of the time on this. However it was at 17.7 mph which is good for this hilly course.
[13.75 mi @ 3:16 min/mi]
Allendale on 6/13/2011
Left shoulder still hurts and will take tomorrow off from swimming.
[1.1 mi @ 49:59 min/mi]
AIM on 6/13/2011
Couldn't quite pull off negative splits but a good run none the less. And after a monster workout Thursday.
[10 mi @ 9:41 min/mi]
Siedman on 6/11/2011
No real idea on the mileage as this was most sprints of various types. Including pulling a tire, bounding up a hill, sprinting up a hill and 100 yard dashes.
[3.5 mi @ 8:34 min/mi]
Track on 6/9/2011
15.5 mph. Short, not real fast and hot, but okay.
[10.75 mi @ 3:43 min/mi]
Henry trail on 6/8/2011
That pace sucked. I'm due for a good run.
[5 mi @ 9:56 min/mi]
Aman on 6/6/2011
Drills. Lots of backstroke.
[.75 mi @ 73:19 min/mi]
on 6/6/2011
Hot. Slow. Not a good run.
[5 mi @ 8:47 min/mi]
Ohio on 6/4/2011
Most of this was done at 8 min pace.
[4 mi @ 9:00 min/mi]
Track on 6/2/2011
Slower then I had hoped but this is how fast I swim.
[.75 mi @ 40:00 min/mi]
Kroc on 5/31/2011
Wore out there towards the end. Legs were tired.
[10.75 mi @ 9:46 min/mi]
Hoffmaster on 5/30/2011
Easy ride with Val.
[15 mi @ 5:19 min/mi]
Kent Trails on 5/29/2011
Mostly 14X75 yard sprints.
[1 mi @ 60:00 min/mi]
AIM on 5/27/2011
No Comment.
[.5 mi @ 50:00 min/mi]
Kroc on 5/24/2011
Mostly drills
[.75 mi @ 66:40 min/mi]
AIM on 5/23/2011
Legs were still tired from Thursday's speed workout. Just happy to have gotten this one in.
[11.25 mi @ 11:05 min/mi]
Hoffmaster on 5/21/2011
Mixture of drills that hurt my shoulder.
[.75 mi @ 73:19 min/mi]
AIM on 5/20/2011
A mixture of drills with a timed mile of 6:49
[6 mi @ 8:20 min/mi]
Group on 5/19/2011
Warm up & warm down.
[.75 mi @ 10:53 min/mi]
Aman on 5/17/2011
Tough run, legs felt depleted. Sure felt faster.
[4.5 mi @ 8:42 min/mi]
Aman Rock to Rock on 5/17/2011
No Comment.
[.6 mi @ 46:39 min/mi]
Kroc on 5/17/2011
Mostly drills. Kattie says I need to relax.
[.8 mi @ 62:30 min/mi]
AIM on 5/16/2011
Felt pretty good. Slowed a bit the last 2 miles. About what I would expect for this race.
[6.2 mi @ 7:47 min/mi]
Riverbank on 5/14/2011
1,000 meters
[.6 mi @ 46:39 min/mi]
Kroc on 5/10/2011
Katie worked me hard. This is going to be tougher then I thought.
[1 mi @ 50:00 min/mi]
AIM on 5/9/2011
Was tired and fighting allergies but did okay. Ran the second loop 4 minutes faster then the first.
[10 mi @ 10:00 min/mi]
Siedman on 5/7/2011
No Comment.
[.6 mi @ 58:20 min/mi]
on 5/6/2011
Felt good and ran faster more easily then expected.
[5 mi @ 8:12 min/mi]
Plaster Creek on 5/3/2011
Short but better then nothing.
[.4 mi @ 50:00 min/mi]
Kroc on 5/3/2011
Felt pretty good. Really picked up the pace coming back. 15.5 average is okay.
[28.5 mi @ 3:47 min/mi]
on 5/1/2011
Pretty pleased with this run. Starting to feel better.
[5 mi @ 8:21 min/mi]
Plaster Creek on 4/29/2011
No Comment.
[.5 mi @ 44:00 min/mi]
Kroc on 4/25/2011
Sure seemed faster. Took a bit different route so maybe I need to check the mileage on this one.
[7.5 mi @ 9:20 min/mi]
Neighborhood on 4/24/2011
Longest swim to date, first 1 mile swim. Good time and I felt good. Goggles are my biggest pain.
[1 mi @ 45:00 min/mi]
Kroc on 4/22/2011
Easy spin but enough to call it a work out.
[8 mi @ 4:00 min/mi]
Spin on 4/20/2011
Warm up, warm down
[2 mi @ 9:00 min/mi]
Kroc on 4/19/2011
Speedy tread mill run.
[3.75 mi @ 8:00 min/mi]
Kroc on 4/19/2011
No Comment.
[.75 mi @ 53:20 min/mi]
Kroc on 4/19/2011
No Comment.
[.5 mi @ 50:00 min/mi]
Kroc on 4/18/2011
Not too bad. I have to add another 1 1/2 hours to this in the next month. I have my work cut out for me.
[25 mi @ 4:12 min/mi]
Spin on 4/17/2011
Warm up and warm down.
[.75 mi @ 11:03 min/mi]
Aman on 4/15/2011
Pretty darn good for me and this course.
[4.5 mi @ 8:17 min/mi]
Aman Rock2Rock on 4/15/2011
1400 meters. Next time a mile.
[.85 mi @ 58:49 min/mi]
Kroc on 4/15/2011
Ran pretty well despite my legs feeling tired.
[3.2 mi @ 7:58 min/mi]
Neighborhood on 4/12/2011
Longest swim yet and I felt very good, easily could have kept going.
[.85 mi @ 58:49 min/mi]
Kroc on 4/12/2011
No Comment.
[.7 mi @ 50:00 min/mi]
Kroc on 4/11/2011
What a great day for a run. Happy my legs weren't more tired from yesterday's bike ride. 2 trips up the stairs today.
[12 mi @ 10:20 min/mi]
Hoffmaster on 4/10/2011
Felt pretty good. Averaged 15.5 mph
[13.5 mi @ 4:04 min/mi]
Creekside on 4/9/2011
Pretty easy swim. Tried my paddles but didn't care for them much. Hard on my shoulder and my hand took a funny path through the water.
[.5 mi @ 50:00 min/mi]
Kroc on 4/8/2011
Under 40 is good and this early in the season is quite good.
[4.25 mi @ 9:03 min/mi]
Aman Rock 2 Rock on 4/6/2011
Warm up and warm down
[.75 mi @ 10:39 min/mi]
Aman on 4/6/2011
Didn't feel too bad, still a be dehydrated from being sick all weekend.
[.6 mi @ 58:20 min/mi]
Kroc on 4/4/2011
Not bad for the first outdoor ride of the year. Averaged over 14mph.
[19.4 mi @ 4:07 min/mi]
Millenium Park on 3/31/2011
Longest swim yet, 1,300 meters, and pretty fast (for me).
[.8 mi @ 50:00 min/mi]
Kroc on 3/28/2011
Track and tread mill. Ran the last mile in 7:50.
[10.25 mi @ 9:32 min/mi]
Kroc on 3/27/2011
Blew a tube. Had to stop to replace it.
[9 mi @ 3:20 min/mi]
Spin on 3/26/2011
Little shorter than normal but a good start to the day.
[.5 mi @ 54:00 min/mi]
Kroc on 3/25/2011
Zoom on tread mill.
[3.1 mi @ 7:44 min/mi]
Kroc on 3/21/2011
Warm up
[1.1 mi @ 9:05 min/mi]
Kroc on 3/21/2011
Felt pretty good after taking a few days off.
[.75 mi @ 46:39 min/mi]
Kroc on 3/21/2011
High RPM low resistance spin.
[10 mi @ 3:30 min/mi]
Spin on 3/20/2011
Felt pretty good. Trail conditions were very icy in spots. First loop in 55 second in 44, which is very good. Back hurts and legs feel depleted but I'm okay.
[9.5 mi @ 10:24 min/mi]
Siedman on 3/19/2011
Slow but nice for recovery from my long run. Felt pretty good.
[.5 mi @ 50:00 min/mi]
on 3/14/2011
Weather was nice, even hot so the course was dry for once. Surprised I did as well as I did but the last half of that last lap hurt. Normal soreness and one big blister on the outside ball of my left foot.
[37.2 mi @ 13:32 min/mi]
Land Between the Lakes on 3/12/2011
Yes slow but a good walk, jog stretch my legs before a race workout.
[3.75 mi @ 12:31 min/mi]
on 3/8/2011
1200 meters. I bit slow because of the number of swimmers. Good swim.
[.75 mi @ 56:00 min/mi]
Kroc on 3/8/2011
1,000 meters.
[.6 mi @ 53:20 min/mi]
Kroc on 3/7/2011
Nice and easy. One more this week before the race next Saturday.
[4.25 mi @ 9:38 min/mi]
Kroc on 3/5/2011
1200 meters. I keep adding 100 meters. Shoulder was a bit sore after.
[.75 mi @ 53:20 min/mi]
on 3/4/2011
Spin on my bike
[11 mi @ 3:43 min/mi]
Basement on 3/3/2011
Ran the 5K portion in 8 min mile pace. Good for me.
[4.2 mi @ 8:16 min/mi]
Kroc on 3/2/2011
1100 meters, first swim over 1000. I wasn't tired but my shoulder started to hurt.
[.7 mi @ 50:00 min/mi]
Kroc on 3/1/2011
Ugh. Had wanted to run another loop but just didn't feel like it. That's a bad sign with a long race coming up. :-O
[10 mi @ 9:21 min/mi]
Neighborhood on 2/27/2011
Spin
[18 mi @ 2:22 min/mi]
Kroc on 2/26/2011
1000 meters
[0.7 mi @ 50:00 min/mi]
on 2/25/2011
Seemed faster but I felt good. 1/2 treadmill 1/2 track.
[6.2 mi @ 8:46 min/mi]
Kroc on 2/23/2011
1609 meters to a mile so this was .6 miles. 900 meters. Need to double that in the next 2 months.
[.6 mi @ 53:20 min/mi]
Kroc on 2/22/2011
Tried wearing my new shoes and that didn't work so well. Need to break them in a bit more.
[3.25 mi @ 9:09 min/mi]
Kroc on 2/21/2011
Felt pretty good but blistered up my right foot pretty bad.
[7.1 mi @ 8:29 min/mi]
Plaster Creek on 2/18/2011
Bit shorter today.
[.5 mi @ 56:00 min/mi]
Kroc on 2/18/2011
Track and tread mill
[4.5 mi @ 9:09 min/mi]
Kroc on 2/15/2011
1,000 meter swim. 800 meters without a break.
[0.66 mi @ 53:01 min/mi]
Kroc on 2/15/2011
No Comment.
[0.6 mi @ 46:39 min/mi]
Kroc on 2/14/2011
Nice to get outside but tough running through the snow.
[6.75 mi @ 9:55 min/mi]
Neighborhood on 2/12/2011
Felt pretty good. 1.25 mile warm up, 3 miles on the tread mill with a mile warm down.
[5.25 mi @ 8:40 min/mi]
Kroc on 2/10/2011
Ran around the track and on the tread mill. Lost track of exact distince on track, was probably further.
[5.5 mi @ 9:25 min/mi]
Kroc on 2/7/2011
First swim over 1,000 meters heading towards 1,200. Goal is to do a 400 warm up follow by 1,500 non stop.
[.66 mi @ 48:29 min/mi]
Kroc on 2/7/2011
Nice enough to run outside. Boy did that feel good.
[5.5 mi @ 9:38 min/mi]
Neighborhood on 2/5/2011
Really have no idea how far as my bike is on a rake. I am pleased with the time and the intensity of the workout.
[14 mi @ 2:51 min/mi]
Basement on 2/4/2011
Early morning swim. I've found if I just keep going I get into my breathing rhythm more quickly.
[.5 mi @ 54:00 min/mi]
Kroc on 2/4/2011
Tough run broken up between the treadmill and track. Treadmill was always on a slight incline.
[11.5 mi @ 10:07 min/mi]
Kroc on 2/1/2011
nice and easy. trying to get back into a rthym.
[5.25 mi @ 9:48 min/mi]
Kroc on 1/28/2011
Not as slow as it looks. The middle mile was on the stair stepper for 1,000 step up.
[3.1 mi @ 9:53 min/mi]
Kroc on 1/18/2011
Felt good extending my distance by 150 meters per swim.
[.6 mi @ 43:20 min/mi]
Kroc on 1/18/2011
First spin with my bike on the rack. Okay, but harder then the bikes at the club.
[10 mi @ 3:00 min/mi]
Spin Basement on 1/17/2011
I little bit faster today. Start working on a little longer too.
[.5 mi @ 48:00 min/mi]
Kroc on 1/17/2011
Track, tread mill, track, tread mill, track. All very boring.
[6.5 mi @ 9:28 min/mi]
Kroc on 1/15/2011
No Comment.
[.5 mi @ 50:00 min/mi]
Kroc on 1/14/2011
Didn't have enough time to make my 1/2 mile and still get to my 7am meeting.
[.45 mi @ 44:26 min/mi]
Kroc on 1/12/2011
Just wasn't into it, but then this was on the stair stepper & hilly treadmill course, so not too bad.
[3 mi @ 9:26 min/mi]
Kroc on 1/11/2011
No Comment.
[.5 mi @ 50:00 min/mi]
Kroc on 1/11/2011
No Comment.
[.5 mi @ 50:00 min/mi]
Kroc on 1/10/2011
Just spinning.
[24.2 mi @ 2:28 min/mi]
Kroc on 1/9/2011
Nice hard run on the treadmill. pleased with my pace.
[3.1 mi @ 7:30 min/mi]
Kroc on 1/4/2011
Warm up & warm down
[2 mi @ 8:30 min/mi]
Kroc on 1/4/2011
A good start to the year. A bit longer then I had planned and I felt good. Ran the second loop at the same speed as the first. Well done.
[11 mi @ 10:41 min/mi]
Siedman on 1/1/2011
A not too hard spin on the bike.
[17 mi @ 2:38 min/mi]
Krok on 12/28/2010
Track & tread mill. Lots of climbs on the tread mill. HR on tread mill was between 140 & 152.
[4.25 mi @ 10:35 min/mi]
Krok on 12/26/2010
On the spinning bike at the Kroc.
[18.6 mi @ 2:25 min/mi]
on 12/12/2010
Easy spin after my swim.
[4 mi @ 2:30 min/mi]
on 12/10/2010
Laps in the pool.
[.7 mi @ 57:08 min/mi]
on 12/10/2010
Stair stepper. Over 1,800 steps up.
[3.6 mi @ 9:43 min/mi]
on 12/7/2010
25 minutes on tread mill with lots of uphills. Tougher then 9 min miles makes it look.
[5 mi @ 9:00 min/mi]
on 12/2/2010
No Comment.
[.4 mi @ 87:30 min/mi]
on 12/2/2010
Stair stepper. 20+ floors and over 1,800 steps. Nice.
[2 mi @ 12:30 min/mi]
Kroc on 12/1/2010
Tough work out. However I'm starting to be able to keep up at least part of the time :-)
[.8 mi @ 68:45 min/mi]
Class on 11/29/2010
I so don't get the appeal of this. Knees hurt this morning and it is such an unnatural motion. Yuck.
[1.75 mi @ 11:25 min/mi]
on 11/28/2010
Spin at the Krock.
[10.5 mi @ 2:34 min/mi]
Spin on 11/28/2010
Nice easy run down in Ohio.
[5.25 mi @ 9:08 min/mi]
Ohio on 11/26/2010
Easy last meeting.
[3.5 mi @ 8:34 min/mi]
track practice on 11/23/2010
Swim class. Lots of drills. Shoulders are sore.
[.75 mi @ 66:40 min/mi]
on 11/22/2010
Combination of track and treadmill. Lots of uphills on the treadmill.
[6.25 mi @ 9:34 min/mi]
Krock on 11/21/2010
Felt pretty good. Worked on turns. Did 8X50, 3X100 and 1X150
[.6 mi @ 66:40 min/mi]
Krock on 11/18/2010
Spin at Gym. First time on a bike in a while.
[9 mi @ 2:39 min/mi]
on 11/18/2010
Some pretty fast 100 yard dashes
[6 mi @ 7:30 min/mi]
Trace practice on 11/16/2010
Est. distance, all drills.
[.9 mi @ 55:33 min/mi]
Class on 11/15/2010
This sucked. 1 minute slower than last year. Should have been faster. Died the last 2 miles.
[4.3 mi @ 8:22 min/mi]
Run with the Cougar on 11/13/2010
Run with the cougar course. Okay but not great. The beach was not good for running so I lost time rather than made it up.
[4.5 mi @ 8:26 min/mi]
Hoffmaster on 11/7/2010
Warm up
[2.5 mi @ 9:18 min/mi]
Hoffmaster on 11/7/2010
No Comment.
[.5 mi @ 56:00 min/mi]
on 11/6/2010
Treadmills hurt my legs and back. Was moving at 7min a mile by the end.
[3.1 mi @ 8:07 min/mi]
Treadmill on 11/4/2010
Ran with the big dogs again today and it almost killed me. Much of this run was near and at times below a 7 min pace. For me that rocks.
[7 mi @ 7:51 min/mi]
Track class on 11/2/2010
First night of drills. This will be hard but good for me.
[.5 mi @ 80:00 min/mi]
Swim Class on 11/1/2010
Great day for a run in the woods. Felt very good.
[11.5 mi @ 10:19 min/mi]
Hoffmaster on 10/31/2010
On the tread mill as a warm up to my swim.
[3.25 mi @ 9:13 min/mi]
on 10/28/2010
Worked hard, felt pretty good, couldn't quite stay up with Kattie and Andy.
[6.5 mi @ 7:41 min/mi]
Speed Work on 10/26/2010
What a great day for a run in the park. Felt very good today.
[11.5 mi @ 11:02 min/mi]
Siedman on 10/24/2010
At times I was holding a 6:20 pace for 3 minutes. Ouch!
[4.25 mi @ 7:03 min/mi]
Track on 10/19/2010
No Comment.
[1.25 mi @ 9:35 min/mi]
Warm up & down on 10/19/2010
Nice run on a beautiful day in a pretty park. Doesn't get much better.
[4.5 mi @ 8:48 min/mi]
Rock 2 Rock on 10/15/2010
No Comment.
[.75 mi @ 12:00 min/mi]
warm up & down on 10/15/2010
Much of it was faster but this includes 2 miles of warm up and warm down.
[8 mi @ 7:30 min/mi]
Track Practice on 10/12/2010
What a beautiful day for a run in the woods. Loved it and felt good. Reasonable time for 2 loops on this course.
[10 mi @ 10:24 min/mi]
Siedman on 10/10/2010
Yikes! Pretty fast for me. First official 5K race in maybe 15 years. Nice.
[3.1 mi @ 7:18 min/mi]
Race on 10/5/2010
Ugh. Very silly to do this when I hadn't trained for it. Started out as 100K but settled for 60K. Not too bad of a time for that distance given my level of training. Very sore today.
[37 mi @ 13:55 min/mi]
Run Woodstock on 9/25/2010
This felt really good! A good time considering the first mile was at 9 min. Nice run.
[5 mi @ 8:10 min/mi]
Plaster Creek on 9/17/2010
Terrible run. Legs were wasted at the start. Came back pretty well in the middle then died the last 4 or so mile. This run will be a training motivator for years to come.
[13.1 mi @ 12:17 min/mi]
Tawas 1/2 on 9/11/2010
Tough ride for me. Clearly I had not trained enough long rides. I died around 42 miles. Muscled my way through the last dozen or so miles but that really depleted my legs for the run.
[56 mi @ 3:28 min/mi]
Tawas 1/2 on 9/11/2010
First leg of 1/2 Ironman. Very difficult conditions, cold and choppy. It was 1/2 walk 1/2 swim. Long walk to transition probably added a few minutes to this time.
[.95 mi @ 42:06 min/mi]
Tawas 1/2 on 9/11/2010
easy pre-race @ 5K & 10K pace
[2.5 mi @ 8:00 min/mi]
Track on 9/7/2010
Warm up and down
[1 mi @ 8:45 min/mi]
Track on 9/7/2010
My legs were dead. I think I've just figured out how far I can push myself in a week.
[10.5 mi @ 10:17 min/mi]
Hoffmaster on 9/3/2010
Ride with Phil W. Really died the last half.
[43 mi @ 3:50 min/mi]
Muskatawa on 9/1/2010
10 quarters and 4 200s. Only died on one of the quarters the rest were around 1:30.
[2.5 mi @ 6:08 min/mi]
Kentwood track on 8/31/2010
Warm up
[1 mi @ 9:00 min/mi]
Warm up on 8/31/2010
That felt great and one of my better times on this course. I needed this.
[10 mi @ 9:35 min/mi]
Siedman on 8/29/2010
Also worse then last year. Now I'm really bummed.
[6.2 mi @ 8:32 min/mi]
Ludington on 8/22/2010
Not as good as last year. I'm bummed, this sucks. 19mph average
[24.5 mi @ 3:13 min/mi]
Ludington on 8/22/2010
Fist leg of tri, 5 min faster than last year.
[.62 mi @ 44:32 min/mi]
Ludington on 8/22/2010
Speed work out. A mix of 800s, 600, 400s and 200s.
[2.5 mi @ 6:03 min/mi]
Track on 8/17/2010
Warm up, warm down.
[1 mi @ 8:00 min/mi]
track on 8/17/2010
For me, this is pretty good. Swim class is having a positive impact!
[.5 mi @ 52:00 min/mi]
Backyard pool on 8/15/2010
Wanted to go longer but just didn't have the legs for it today. I felt depleted and need to recover before next weekend's race.
[10.5 mi @ 10:46 min/mi]
Hoffmaster on 8/14/2010
1/2 mile warm up. 4 220s @ 45ish, 8 440s @ 1:30ish It's been a long time since I've run on a track!
[3 mi @ 6:34 min/mi]
Track on 8/10/2010
I liked the distance on tihs but I realy faded that last 10 miles. MPH dropped from 18 to 17. 18 would have been better. Still, a gool long ride for me.
[47.6 mi @ 3:27 min/mi]
Marne Trail on 8/8/2010
Enjoyable run. My watch stopped so the tiem is a guess. I'm pretty sure it was less, like under 9 min miles but I'm not sure.
[10 mi @ 9:30 min/mi]
Siedman on 8/7/2010
Man that last mile was tough. I guess that's why it's a recovery run.
[5 mi @ 8:48 min/mi]
Plaster Creek on 8/3/2010
30 sec a mile slower then I wanted. Need to work on my speed.
[6.4 mi @ 8:57 min/mi]
Lumberman on 7/31/2010
Not as happy as I could be with my ride. Faded at the end. Averaged 19mph which is less then last year. Need to work on my cycling.
[24 mi @ 3:07 min/mi]
Lumberman on 7/31/2010
First leg of the Lumberman Tri. Not bad for me, must faster then last year's pace, still only exited the water ahead of 2 others. Need to work on my swim.
[.93 mi @ 47:18 min/mi]
Lumberman on 7/31/2010
Easy run to practice transition. Anything under 9 here is good.
[2 mi @ 8:30 min/mi]
on 7/26/2010
Practiced my transition from bike to run. Went okay.
[5 mi @ 3:00 min/mi]
on 7/26/2010
Nice ride with Brian.
[19.9 mi @ 4:46 min/mi]
on 7/25/2010
Well this helped. While slow I feel I can complete the .9 mile swim next week. That's good.
[1 mi @ 57:00 min/mi]
on 7/23/2010
I bit slow today. Just didn't have the legs.
[22 mi @ 3:58 min/mi]
Millimun on 7/21/2010
Did 1/8 mile warm up that isn't included here.
[.5 mi @ 58:00 min/mi]
on 7/20/2010
That was work. 18.6mph. Not bad but I would have thought it faster. I faded at the end.
[14.1 mi @ 3:08 min/mi]
Allendale on 7/19/2010
That was tough but I finally got a 20 miler in. The last 5 were killer. Good job sucking it up and getting it done Tom.
[20 mi @ 10:53 min/mi]
Hoffmaster on 7/17/2010
Swim class
[1 mi @ 45:00 min/mi]
Class on 7/15/2010
Rode to swim class and back
[10 mi @ 3:30 min/mi]
To Swim class on 7/15/2010
Delightful! Great pace considering the first 2 miles were @ 8:30. Nice.
[6 mi @ 8:13 min/mi]
Plaster Creek on 7/13/2010
Felt great. Twice as much drink made a big difference. Did get impaled on the foot by a stick then really strained my Achillies which is why I wrapped this up a few miles early. Did do the stairs tho.
[15 mi @ 9:44 min/mi]
Hoffmaster on 7/11/2010
Nice workout for me. My pace is improving and this distance wasn't hard for me to do.
[.5 mi @ 48:00 min/mi]
Backyard pool on 7/10/2010
Nice. Pretty easy out, hard in the middle then easier back. Just about right. Averaged 16mph
[28.25 mi @ 3:43 min/mi]
Phil's route on 7/9/2010
I'm getting better. I wasn't the slowest today and I felt more comfortable.
[.75 mi @ 30:40 min/mi]
Class on 7/8/2010
That didn't feel good. 5K and die. Happy I managed to keep it under 9.
[5 mi @ 8:57 min/mi]
Plaster Creek on 7/6/2010
Yes slow but I did the start and finish with Val. The middle was at 17mph.
[23.3 mi @ 6:00 min/mi]
Interurban 84th loop on 7/5/2010
Pretty good run. Would have liked to have gone a few more miles but I was really hot.
[10 mi @ 9:57 min/mi]
Siedman on 7/3/2010
Tough class but I am getting better.
[.5 mi @ 40:00 min/mi]
Class on 7/1/2010
Nice ride. Averaged 18.5mph which is over a half mph faster.
[13.75 mi @ 3:20 min/mi]
Allendale on 7/1/2010
Nice. Amazing what a little rest will do to improve your pace.
[5 mi @ 7:41 min/mi]
Plaster Creek on 6/30/2010
Not sure of the distance, might have been a half mile more. This one really whipped me. I really had to gut out that last few miles. I treated myself to a nice cool off dip in Lake MI at the end.
[19 mi @ 11:52 min/mi]
Hoffmaster on 6/27/2010
Working on my form. I can't believe how hard this is for me. I really have a long way to go.
[.25 mi @ 64:00 min/mi]
backyard on 6/26/2010
Averaged over 17.5 mph, not bad for the hills.
[14 mi @ 3:25 min/mi]
Allendale on 6/25/2010
Felt pretty good. First mile in 8:40 so I picked it up as I went along.
[5 mi @ 8:26 min/mi]
Plaster Creek on 6/22/2010
It's hot. Felt pretty good but started to wade towards the end.
[5 mi @ 8:44 min/mi]
Hilton Head on 6/18/2010
Really hot, 80+ degrees. Ran on the beach and got fried. This is what vacations are for :-)
[11.5 mi @ 9:13 min/mi]
Hilton Head on 6/16/2010
It's HOT down here. About died on this run. Thought I should go further but now way.
[4.5 mi @ 8:53 min/mi]
Hilton Head beach on 6/13/2010
Can't believe it's been over a week since I've run. Worked on my form and it felt pretty good.
[5 mi @ 8:02 min/mi]
Ken O Sha on 6/10/2010
Man I'm pooped. That last 15 miles was tough.
[65.4 mi @ 3:34 min/mi]
on 6/5/2010
Nice easy ride to get ready for this weekend.
[10 mi @ 3:53 min/mi]
Kzoo bike trail on 6/2/2010
That felt pretty good. Second loop 1 min faster then the first.
[9.25 mi @ 10:48 min/mi]
Siedman 2 on 6/1/2010
Felt pretty good except I forgot my water bottles so it was hot and dry. I think I would have gone longer if I had had my drinks.
[15 mi @ 10:35 min/mi]
Hoffmaster on 5/30/2010
Dang, it sure seemed a lot faster :-( Maybe just not used to the warm weather yet. Right achillies is quite sore.
[7.2 mi @ 10:00 min/mi]
Ken-O-Sha 7 on 5/25/2010
A dozen sprints of about 110 yards at about 15 seconds each. This was an exercise in barefoot running and it felt good.
[.75 mi @ 4:00 min/mi]
Sprints on 5/23/2010
Warm up to do sprints.
[1 mi @ 10:20 min/mi]
Warmup warmdown on 5/23/2010
Pretty sure my mileage for this course is low. This was a nice hard run. Second loop was faster by around 45 second. Nice run and I feel good.
[9.25 mi @ 10:32 min/mi]
Siedman 2 on 5/21/2010
Nice run. First mile was just over 9 min so I picked it up nicely.
[5 mi @ 8:24 min/mi]
Ken-O-Sha on 5/19/2010
This felt really good and was enjoyable. Not sure of the time, I had no watch. Probably a bit faster then logged. Ran in my sandles doing the last 3/4 mile barefoot and it went just fine.
[5.25 mi @ 10:28 min/mi]
Aman on 5/16/2010
Pretty sure this cousre is longer then 4.5 miles. Legs were weak and I was out of breath most of the way. Not the fun run I was hoping for.
[4.5 mi @ 11:07 min/mi]
Siedman 1 on 5/14/2010
Well, that sucked. I'm fighting allergies, thought this might help clear my head. It didn't. Feel ill.
[2.5 mi @ 11:24 min/mi]
Treadmill on 5/12/2010
That hurt more then I thought, wasn't as fun as I thought and took longer then I had hoped. I hope my friends did better.
[15.5 mi @ 8:43 min/mi]
River Bank Run on 5/8/2010
Nice, pretty easy run. Felt good.
[7.2 mi @ 9:06 min/mi]
36th St on 5/2/2010
Nice ride. Traffic crossing Lk Mi Dr was terrible! Happy with speed and distance.
[12.5 mi @ 3:18 min/mi]
Allendale on 4/30/2010
No Comment.
[1 mi @ 9:45 min/mi]
Warm up on 4/29/2010
Felt pretty good. I could keep that pace for a few more miles.
[3.1 mi @ 7:55 min/mi]
Treadmill on 4/29/2010
Nice pace, 16mph a couple of hills but mostly trail and 84th St.
[16 mi @ 3:56 min/mi]
Caladonia on 4/26/2010
Okay that hurt. My feet are blistered and sore. Stinking roads. Still, better then I had a right to expect. Very good run!
[15 mi @ 8:35 min/mi]
Bike Trail on 4/24/2010
Easy ride just to get some exercise. Averaged just under 15mph.
[12.3 mi @ 3:18 min/mi]
on 4/22/2010
No Comment.
[1 mi @ 9:30 min/mi]
Warm up on 4/21/2010
I had it on the red line that last mile. Good run for me.
[4.25 mi @ 8:38 min/mi]
Rock 2 Rock on 4/21/2010
Easy ride up and down Lk MI Dr. with Pat.
[9.75 mi @ 4:06 min/mi]
on 4/19/2010
Beautiful day, tough run. Did 4 sets of stairs at the end. Ran into my friend Karen on the trail, very cool!
[13 mi @ 10:03 min/mi]
Hoffmaster 11 on 4/18/2010
Nice pace, 17mph on a windy day. Road with Phil. This new bike rocks!
[14 mi @ 3:25 min/mi]
on 4/15/2010
No Comment.
[1 mi @ 9:09 min/mi]
Warmup on 4/12/2010
Pretty fast for an old guy like me. Hilly course too.
[4.25 mi @ 8:43 min/mi]
Rock to Rock on 4/12/2010
Nice. It was outstanding have good people to run with! Great fun for me.
[4 mi @ 8:48 min/mi]
Hoffmaster 1 on 4/10/2010
Set and tear down run.
[6.25 mi @ 10:28 min/mi]
Hoffmaster on 4/10/2010
Nice hard run. Felt okay.
[5.1 mi @ 7:48 min/mi]
on 4/7/2010
That was way harder then it should have been. Legs were dead tired. Perhaps I need more then 24 hours to recover from a hard work out? That sucks. However, I did see a pair of Golden Eagles!
[10.5 mi @ 10:39 min/mi]
TaoRunner on 4/2/2010
That was a blast. First real ride on my new bike. It flys. 40+mph on the down hills! The only flaw in the ride was having to replace an innertube. Fun.
[25 mi @ 3:04 min/mi]
on 3/31/2010
The Margareta loop plus the stairs plus the quiet trail.
[4 mi @ 9:48 min/mi]
Hoffmaster 1 on 3/27/2010
Surprised I was under 24. That hurt and was a lot harder then the tread mill 5ks!
[3.1 mi @ 7:42 min/mi]
TaoRunner on 3/23/2010
Pretty muddy but nice to out on the trails again.
[4.75 mi @ 11:11 min/mi]
TaoRunner on 3/21/2010
Spin while watching the game.
[9.5 mi @ 4:12 min/mi]
TaoRunner on 3/20/2010
That was a bit more uncomfortable then I thought it would be. Still a bit stiff and sore from last weekend's race. The beer, shot and hot wing for lunch probably didn't help.
[3.1 mi @ 9:27 min/mi]
TaoRunner on 3/18/2010
Cool, overcast and breezy day. Felt better then I had a right to. Other then sore muscles all is well the next day. Really tired. Oh, this is a PR for this course by 10 minutes. Good way to start the 2010 racing year!
[60 km @ 13:14 min/km]
TaoRunner on 3/13/2010
Nice spin while watching MSU crush Michigan :-)
[8 mi @ 4:30 min/mi]
TaoRunner on 3/7/2010
Beautiful day. Much of the trail was a mess and my Achillies hurts but other then that a lot of fun!
[7 mi @ 9:34 min/mi]
TaoRunner on 3/4/2010
This was harder then I thought it would be. Trying to have a good week before my taper starts this weekend.
[3.1 mi @ 7:17 min/mi]
TaoRunner on 3/2/2010
Nice spin. Felt good. Looking forward to getting outside!
[8 mi @ 4:00 min/mi]
TaoRunner on 3/1/2010
Not the run I had hoped but I felt whipped. Running, spinning or lifting every day is wearing me out!
[7.5 mi @ 9:37 min/mi]
Taorunner on 2/27/2010
Spin, estimated mileage.
[7.5 mi @ 4:00 min/mi]
TaoRunner on 2/25/2010
Reasonable good pace run.
[5 mi @ 7:58 min/mi]
TaoRunner on 2/24/2010
I really have no idea how far this might be as my bike is up on a rack. I'm guessing I'm going about 15 mph.
[7.5 mi @ 4:09 min/mi]
TaoRunner on 2/21/2010
Not quite as long as I had hoped but a reasonably good run.
[10.5 mi @ 9:17 min/mi]
TaoRunner on 2/20/2010
I'm pleased. Anything under 7 1/2 pace for me is rock'n. It sure is a lot easier for me to go farther then it is to go faster!
[3.1 mi @ 7:26 min/mi]
Taorunner on 2/16/2010
Very boring long run at GVSU. Picked it up a bit the last 1/2 hour. Probably a bit more then 12 miles.
[12 mi @ 10:05 min/mi]
TaoRunner on 2/13/2010
Long boring run on the treadmill.
[10.5 mi @ 9:27 min/mi]
TaoRunner on 2/9/2010
Spin
[6 mi @ 4:10 min/mi]
TaoRunner on 2/8/2010
Spin
[7.5 mi @ 4:24 min/mi]
on 2/7/2010
Easy run out on the trail. Cold but sunny. Trail was in bad shape.
[7 mi @ 9:57 min/mi]
TaoRunner on 2/6/2010
Nice. On the treadmill so probably not really this fast. Still, I like it and I felt good.
[3.1 mi @ 7:42 min/mi]
TaoRunner on 2/4/2010
Not real fast but okay, the last 2 miles were closer to 8.
[6.25 mi @ 9:16 min/mi]
TaoRunner on 2/2/2010
Barefoot run on the treadmill. Not real fast but the last mile was in 8. My back was bothering me and now it feels better.
[3.1 mi @ 9:14 min/mi]
TaoRunner on 1/30/2010
Snow, cold, double digit distance, blisters and rock & roll. Does it get any better then this! Its gonna hurt tomorrow:-)
[10 mi @ 9:45 min/mi]
TaoRunner on 1/26/2010
Nice speed workout for me. At GVSU.
[3.1 mi @ 7:34 min/mi]
TaoRunner on 1/21/2010
Warm up
[.5 mi @ 9:35 min/mi]
TaoRunner on 1/21/2010
For me, this is a speed workout! Not bad for early in the season. Just have to work my way up to 5 of these by May;-)
[3.1 mi @ 8:29 min/mi]
TaoRunner on 1/19/2010
Not bad given the condition of the trail. Cardo was good leg muscles will be a bit sore. Good run for me for now.
[7 mi @ 9:46 min/mi]
TaoRunner on 1/16/2010
First run on the indoor track at GVSU. Better then the treadmill. Don't seem to have the same issues as the treadmill but still boring.
[4.5 mi @ 10:26 min/mi]
TaoRunner on 1/12/2010
Bummer, nasty cramp made me stop. Had wanted to go about twice this far. Next time.
[3.5 mi @ 9:59 min/mi]
TaoRunner on 1/1/2010
Nice run. Extending my distance a little bit. Feel good. My sandals are working well on the treadmill.
[6.2 mi @ 9:19 min/mi]
TaoRunner on 12/29/2009
Treadmill run. Pleased that I'm feeling this good.
[5 mi @ 9:48 min/mi]
TaoRunner on 12/26/2009
Treadmill run. Not too bad. Started out slow then warmed up to 8 min miles.
[4 mi @ 9:30 min/mi]
TaoRunner on 12/24/2009
Treadmill run. I have a lot of getting back into shape to do.
[3 mi @ 10:00 min/mi]
TaoRunner on 12/20/2009
Cumbersome run through the show at Aman Park. One last run with Rasty. I'm sad.
[4 mi @ 10:05 min/mi]
TaoRunner on 12/5/2009
Easy run down the bike path.
[4.25 mi @ 10:07 min/mi]
TaoRunner on 12/1/2009
Seemed faster then this but it was a pretty hilly course. Felt good to blow off some steam.
[4.75 mi @ 10:05 min/mi]
TaoRunner on 11/21/2009
Run with the Cougar race. Fun and much faster then I expected on the hills of Hoffmaster. Very pleased with this run and I feel great. 3rd place for my age group and 48 over all from over 200 runners.
[4.3 mi @ 8:13 min/mi]
TaoRunner on 11/14/2009
A nice comfortable run. Nice day out.
[3 mi @ 9:17 min/mi]
Taorunner on 11/11/2009
Ugh. Don't mountain bike the day after a long run. I was toast. Still what a beautiful day to be in the woods. Road out at the Ionia Rec Area. Nice.
[12.5 mi @ 7:35 min/mi]
TaoRunner on 11/8/2009
Nice long run out to Hoffmaster. South loop and the Wild Course loop. pleased with the extra distance. Feel good.
[15 mi @ 10:50 min/mi]
TaoRunner on 11/7/2009
What a pretty day for a run! I'm very comfortable at this distance. Felt good and I enjoyed it.
[11.5 mi @ 9:49 min/mi]
TaoRunner on 11/1/2009
Nice! Great day for a run. Wish I could have run in the woods but the tail by the creek was still nice. Beautiful day to be outside!
[5 mi @ 8:43 min/mi]
TaoRunner on 10/29/2009
Man did that feel good. I haven't had a run were I felt like that all summer. How nice. I had to double check the mileage I got done so quickly. Nice run in the woods of Hoffmaster!
[11.5 mi @ 10:08 min/mi]
TaoRunner on 10/25/2009
Getting used to the treadmill. Hope I don't have to use it as much this winter.
[2 mi @ 11:00 min/mi]
TaoRunner on 10/23/2009
NC Trail run. Very enjoyable. Sunny to start. Only the last couple of miles were tough. 5 minutes faster coming back then going out. Nice run!
[15 mi @ 10:20 min/mi]
TaoRunner on 10/17/2009
Aman Park. Ran the middle 4.5 miles at a sub 9 min mile pace. Reasonably good considering the hills Enjoyable run.
[5.25 mi @ 9:28 min/mi]
TaoRunner on 10/15/2009
Siedman Park run. Not real sure of the time, didn't have a watch. Felt faster then this but I'm not sure. Tried my new running sandles. I like them.
[4.5 mi @ 11:06 min/mi]
TaoRunner on 10/13/2009
Wandered around the dunes of Hoffmaster. Tried some new trails so my distance is an educated guess. I bit sore, no jump in my legs today.
[12.5 mi @ 10:52 min/mi]
TaoRunner on 10/11/2009
Tried running barefoot. Made it a mile, wasn't too bad but it was cold. Finished up with shoes and socks. Took all of the drive home for my feet to warm up.
[4 mi @ 10:33 min/mi]
TaoRunner on 10/9/2009
Siedman Park. Some sun, some rain, a few puddles, mud a few fallen trees, no watch and a very enjoyable run.
[9 mi @ 10:33 min/mi]
TaoRunner on 10/4/2009
That actually felt good. And, it was much faster then I would have expected for a recovery run.
[5 mi @ 8:47 min/mi]
TaoRunner on 10/1/2009
Ouch. I wasn't as ready for this as I thought and it was a really tough trail. Not just hilly but a bike trail with lots of rock, roots and ruts. It make it really hard to run the downhills to make up for walking the uphills. My body hurts.
[31 mi @ 14:00 min/mi]
TaoRunner on 9/26/2009
Beautiful day. Went a bit faster then I probably should have.
[5 mi @ 9:07 min/mi]
TaoRunner on 9/19/2009
Pretty easy ride with a couple of sprints.
[21 mi @ 4:02 min/mi]
TaoRunner on 9/16/2009
Good pace for such a hilly course. Really died the last 4-5 miles but kept at it. Good run.
[20.5 mi @ 11:10 min/mi]
TaoRunner on 9/12/2009
Ran hard. Would have liked this to be faster. Need to do some real speed work.
[5 mi @ 8:18 min/mi]
ToaRunner on 9/9/2009
Long ride to Pentwater. Turned out pretty well. Good route, over 15mph average and I didn't hurt too badly after.
[99.5 mi @ 3:56 min/mi]
TaoRunner on 9/5/2009
A bit more then a casual ride but still easy. With Heidi & Phil
[20 mi @ 4:30 min/mi]
TaoRunner on 9/2/2009
Did the first and last 1.5 miles easy and worked the middle 2.5 hard, well under 8 min miles. Speed workout for me!
[5 mi @ 8:08 min/mi]
TaoRunner on 9/1/2009
Great run on the NC Trail. Not as hilly as my usual long run and that was okay. Really slammed it on the way back. Out 1:15, back 1:05 knocking off over 1 min a mile on the way home. Nice.
[14.5 mi @ 9:42 min/mi]
TaoRunner on 8/29/2009
Reasonably good run. Rubber legs to start with a strong finish. Finished the entire event in 2:44:00 which is a few minutes slower then last year. However, 2nd place this year for my age group. And, yes there were more then 2 in my age group!
[6.2 mi @ 8:11 min/mi]
TaoRunner on 8/23/2009
Good ride. Into the wind for about 3.5 miles which slowed me down but a strong ride.
[25 mi @ 3:07 min/mi]
TaoRunner on 8/23/2009
Slow but steady. At least I wasn't the last one out of the water this time.
[.65 mi @ 43:04 min/mi]
TaoRunner on 8/23/2009
No Comment.
[.25 mi @ 47:00 min/mi]
ToaRunner on 8/21/2009
Getting used to swimming in open water.
[.25 mi @ 50:00 min/mi]
TaoRunner on 8/18/2009
Great ride with cousin Phil. I'm impressed how well my legs held up after yesterday's tough run. Averaged 18.5 mph
[24.5 mi @ 3:15 min/mi]
TaoRunner on 8/16/2009
Tough run, but bitch'n fast for me given how hilly the course is. I am very pleased. That last 4.5 miles was really tough and I slowed a bunch. Plus I got stung by a bee.
[15 mi @ 9:59 min/mi]
TaoRunner on 8/15/2009
No Comment.
[4.25 mi @ 5:10 min/mi]
TaoRunner on 8/14/2009
Ugh. I can't believe it but I got lost at Hoffmaster! That meant a lot of tough dune climbs. I'm wiped out.
[6.2 mi @ 10:19 min/mi]
TaoRunner on 8/13/2009
Tough swim in Lake Michigan. I really need to practice this!
[.25 mi @ 48:00 min/mi]
TaoRunner on 8/13/2009
Well got this run to under an hour but still need to knock over 2 minutes off of it.
[7 mi @ 8:23 min/mi]
TaoRunner on 8/11/2009
Pretty easy test ride to see hoe the transition goes from bike to running.
[7 mi @ 4:00 min/mi]
TaoRunner on 8/11/2009
My longest swim this year, but man am I slow.
[.55 mi @ 49:05 min/mi]
TaoRunner on 8/9/2009
Very pleased with this run. While the pace may not seem great this is a very tough, hilly, course with 1200 feet of climb in the last mile. This is longer, harder and tougher then I have run in months. I'm happy.
[11.5 mi @ 11:44 min/mi]
TaoRunner on 8/8/2009
Not bad. Ran the 10K in 53 then eased up the last 3/4 mile. Got blisters between a two toes wearing my Brooks rather then Nike.
[7 mi @ 8:42 min/mi]
TaoRunner on 8/6/2009
Real slow ride with cousin Phil and his friend Heidi. Still good saddle time. I'm feeling much more comfortable on my bike.
[20.5 mi @ 4:29 min/mi]
TaoRunner on 8/5/2009
Okay swim. Need to get out into open water.
[.4 mi @ 50:00 min/mi]
TaoRunner on 8/4/2009
Quick run, not much time available. Better speed wise then it looks. First half mile was a warm up.
[3.1 mi @ 8:03 min/mi]
TaoRunner on 8/3/2009
Felt good, like I could go on for a long time. I'm just so stinking slow!
[.4 mi @ 50:00 min/mi]
TaoRunner on 8/2/2009
Siedman Park run. Very happy 2+ loops at better then normal speeds. Ran the two loops in the same amount of time. That's good.
[10.5 mi @ 10:07 min/mi]
TaoRunner on 8/1/2009
First thing in the morning swim. I good way to start the day.
[.3 mi @ 53:20 min/mi]
TaoRunner on 7/31/2009
Nice ride on a nice day. Road bike this time. Need to spend more time in the saddle.
[12.5 mi @ 3:21 min/mi]
TaoRunner on 7/29/2009
Nice run. Did the rock 2 rock part in 38:10. That's almost normal form for this time of year.
[5.25 mi @ 9:02 min/mi]
TaoRunner on 7/28/2009
Trying to extend my distance to a half mile.
[.35 mi @ 45:42 min/mi]
ToaRunner on 7/26/2009
Slow but long and I felt pretty good. Except for the deer flies. Legs felt depleted but my endurance was better then expected. Good news.
[9.25 mi @ 11:15 min/mi]
TaoRunner on 7/25/2009
25 laps
[.25 mi @ 48:00 min/mi]
TaoRunner on 7/24/2009
Nice run. Shaved a minute off of the last time. Ran the rock 2 rock segment in 39:08. Good job!
[5.25 mi @ 9:31 min/mi]
TaoRunner on 7/23/2009
Very fun. Too many miles and it's possible that last beer wasn't as good an idea as I thought.
[50 mi @ 5:47 min/mi]
TaoRunner on 7/19/2009
Pretty good run. I ran in the rock to rock part in 40:10. Under 40 is an "in good shape" time for me.
[5.25 mi @ 9:41 min/mi]
TaoRunner on 7/16/2009
Slow but at least I squeezed in a run on a very busy day.
[3.25 mi @ 10:32 min/mi]
TaoRunner on 7/13/2009
Took it pretty easy. Felt good. May have been a little bit more then 4.5
[4.5 mi @ 10:30 min/mi]
TaoRunner on 7/9/2009
No Comment.
[.3 mi @ 23:19 min/mi]
TaoRunner on 7/8/2009
Just trying to keep in the 3 times a week habit. Not bad after a 12 hour day .
[3.1 mi @ 9:01 min/mi]
TaoRunner on 7/7/2009
It was work to get this distance. This is my flat, fast road course.
[5 mi @ 8:57 min/mi]
TaoRunner on 7/4/2009
Didn't feel great but an okay run. Didn't cough as much as last time which is good.
[3.25 mi @ 10:15 min/mi]
TaoRunner on 7/2/2009
A little better run. I still coughed up a lung at the start. But I got over it. Actually felt reasonably good this time.
[3.25 mi @ 10:16 min/mi]
TaoRunner on 6/29/2009
Not great, but way better then my last run. This time I managed to not have to stop and walk :-)
[3.25 mi @ 10:49 min/mi]
TaoRunner on 6/26/2009
Okay, that sucked. To the point that I'm depressed. Slow, short and painful all in one run. I have to admit I am now starting from scratch and that sucks. Well I've done it before and I can do it again. The only things standing between me and success are making a commitment, effort and time. Sigh.
[2.25 mi @ 10:13 min/mi]
TaoRunner on 6/24/2009
Nice run at Aman. A little fatigued running two days in a row but not bad. Nice day!
[4.5 mi @ 10:12 min/mi]
TaoRunner on 6/4/2009
Pretty easy road run.
[3.1 mi @ 9:21 min/mi]
TaoRunner on 6/3/2009
Pretty hot pace for me. Thanks for the push Brian!
[3.25 mi @ 9:36 min/mi]
TaoRunner on 5/28/2009
Easy ride with Val on the bike trail along M6.
[21 mi @ 6:11 min/mi]
TaoRunner on 5/25/2009
Happy with this run. My furthest in some time on a hilly course with a reasonable time. Actually ran the second loop about 40 seconds faster then the first. Achilles was a bit sore from the start. Good run.
[9.5 mi @ 10:17 min/mi]
TaoRunner on 5/24/2009
No Comment.
[40:00]
TaoRunner on 5/24/2009
Calves were sore, legs felt like lead, and I felt totally depleted of energy. A run that really helps me appreciate those days when the run feels effortless. Better next time.
[5 mi @ 9:53 min/mi]
TaoRunner on 5/21/2009
Reasonably good run considering my conditioning. Had to wait through 2 traffic lights so knock off 90 seconds and it's okay.
[5 mi @ 9:56 min/mi]
TaoRunner on 5/19/2009
Nice run but man am I out of cardio shape. Beautiful day.
[7 mi @ 9:37 min/mi]
TaoRunner on 5/13/2009
Nice run on the beach. Cool and breezy day.
[3.5 mi @ 9:42 min/mi]
TaoRunner on 5/12/2009
Little warm up before lifting. Achilles feels okay at point.
[2 mi @ 9:40 min/mi]
TaoRunner on 5/6/2009
the comeback continues. A long way to go. At least my Achilles didn't hurt!
[5 mi @ 10:50 min/mi]
TaoRunner on 5/4/2009
Slow but not bad for having to wade deep water and recovering from an injury. I'm happy.
[4 mi @ 10:59 min/mi]
TaoRunner on 4/27/2009
No Comment.
[40:00]
TaoRunner on 4/9/2009
No Comment.
[40:00]
TaoRunner on 4/2/2009
Nice day for a nice run. Next run will be in new shoes!
[5.25 mi @ 9:05 min/mi]
TaoRunner on 3/30/2009
No Comment.
[30:00]
TaoRunner on 3/30/2009
Just a little test of the Achilles. I little sore but not bad. I think I'm go to start training again.
[3.5 mi @ 10:18 min/mi]
TaoRunner on 3/27/2009
Ouch. Rain, mud, more mud, more rain, more mud and lots of mud. All of the slipping and sliding pretty much trashed my Achilles. We'll see.
[37 mi @ 14:01 min/mi]
TaoRunner on 3/14/2009
Nice day, felt pretty good. Reasonable pace. Taper now for next Saturday.
[7 mi @ 9:34 min/mi]
TaoRunner on 3/6/2009
A fast run for me. Last 2 miles were at a sub 7:30 pace which is OK.
[6.2 mi @ 8:16 min/mi]
TaoRunner on 3/3/2009
Very enjoyable! Cold rain, icy breeze, and a treacherous slippery sloppy trail. Very enjoyable!
[10 mi @ 10:32 min/mi]
TaoRunner on 2/26/2009
Nice outdoor run.
[6.5 mi @ 10:00 min/mi]
TaoRunner on 2/24/2009
Climb GR race. Nice run, 10 seconds faster then last year. 4th place overall, 1st for my age group. 386 steps and 386 steps down.
[.65 mi @ 7:06 min/mi]
TaoRunner on 2/21/2009
Nice easy run just to get outside and to stay lose.
[3.1 mi @ 8:56 min/mi]
TaoRunner on 2/18/2009
Easy run. Not too concerned about trying to taper.
[5 mi @ 9:24 min/mi]
TaoRunner on 2/16/2009
Short run with a 15 set of stairs sprint at the end. Climb GR race is a week from today. Nothing I can do now but rest.
[3.75 mi @ 9:26 min/mi]
TaoRunner on 2/14/2009
First run on the trails in ages. 1/3 ice, 1/3 snow and 1/3 mud but it was still fun to run outdoors.
[3.75 mi @ 10:09 min/mi]
TaoRunner on 2/10/2009
Nice sunny day and its above freezing! With weather like this maybe I can catch up on my training?
[7 mi @ 9:09 min/mi]
TaoRunner on 2/8/2009
Better. Knocked 20 seconds of my time. Want to knock off a lot more.
[3.1 mi @ 7:18 min/mi]
TaoRunner on 1/30/2009
Warm up and warm down for a speed workout.
[1.5 mi @ 12:00 min/mi]
TaoRunner on 1/30/2009
Pretty easy tread mill run. Ran out of time or I would have kept going. Includes 375 steps.
[6.2 mi @ 9:30 min/mi]
TaoRunner on 1/27/2009
5K tread mill run
[3.1 mi @ 7:25 min/mi]
TaoRunner on 1/22/2009
Reasonably good run. Added 750 steps for fun.
[10 mi @ 9:28 min/mi]
TaoRunner on 1/20/2009
Not the run I wanted but my arm hurt to much to keep going. I'll do better Monday.
[3.1 mi @ 9:42 min/mi]
TaoRunner on 1/17/2009
Speed workout on the treadmill. Sure would like to get this to 7 min miles.
[3.1 mi @ 7:25 min/mi]
TaoRunner on 1/15/2009
Treadmill run with occasional inclines and 100+ steps.
[8 mi @ 9:49 min/mi]
TaoRunner on 1/13/2009
This is, for me, a speed workout. I need to get this pace closer to 7 by the end of February.
[5 mi @ 7:56 min/mi]
TaoRunner on 1/11/2009
Treadmill run mixed with 40 sets of 12 stair steps.
[7 mi @ 9:32 min/mi]
TaoRunner on 1/7/2009
20 sets of stairs the last 10 two at a time.
[.5 mi @ 10:00 min/mi]
TaoRunner on 1/6/2009
Bike on rack. Working my way up to an hour.
[8 mi @ 4:22 min/mi]
TaoRunner on 1/5/2009
Speed workout on the tread mill. Ran several bursts at under 7 min pace.
[4.25 mi @ 8:14 min/mi]
TaoRunner on 1/4/2009
Stair run. 16 sets of 12 steps. The last 8 sets two at a time.
[.5 mi @ 10:00 min/mi]
TaoRunner on 1/3/2009
Stair climbing 15 sets of 12 steps. The last 6 sets two steps at a time.
[.5 mi @ 10:00 min/mi]
TaoRunner on 1/2/2009
Spin in the bike rack.
[7 mi @ 4:42 min/mi]
TaoRunner on 1/2/2009
Nice way to start the running year. Nice to be out of doors. The trails were OK to really crappy. Time to start training!
[6.2 mi @ 9:47 min/mi]
TaoRunner on 1/1/2009
Beautiful sunny day in Ohio. Nice feel good run.
[5 mi @ 9:01 min/mi]
TaoRunner on 12/29/2008
Crumby run in the rain on the ice. I have gotten out of shape and have a lot of work to do come the new year :-)
[3.1 mi @ 9:44 min/mi]
TaoRunner on 12/27/2008
Treadmill run with stairs ever 10 minutes. 900+ steps.
[6.6 mi @ 9:05 min/mi]
TaoRunner on 12/11/2008
Pretty easy cardio workout with the bike on the rack.
[8 mi @ 3:45 min/mi]
TaoRunner on 12/7/2008
Treadmill run starting flat then increasing to a 6% incline. Threw in 150 steps to keep it interesting.
[6.2 mi @ 9:21 min/mi]
TaoRunner on 12/5/2008
Easy run down in Marysville. Bright sunny day, it was great.
[5 mi @ 9:13 min/mi]
TaoRunner on 11/28/2008
Treadmill run.
[5.3 mi @ 9:26 min/mi]
TaoRunner on 11/25/2008
Felt pretty good. The extra day off last week made a positive difference.
[7 mi @ 9:08 min/mi]
TaoRunner on 11/11/2008
Fun but short run in Aman Park.
[3.5 mi @ 9:08 min/mi]
TaoRunner on 11/7/2008
Pretty good pace considering the first mile was over 10 minutes. I picked it up nicely with a couple of miles close to or under 8 flat.
[5 mi @ 8:43 min/mi]
TaoRunner on 11/4/2008
What a great day for a run in the park. Lots of dogs and people. No watch just a fun run. Crashed my foot Thursday but it did OK today.
[9 mi @ 10:13 min/mi]
TaoRunner on 11/2/2008
What a wonderful afternoon for a run. The sun was out if was cool and it was breezy. Run at Siedman Park. Probably a bit longer then 9. Ran the second loop one minute faster then the first. Good run.
[9 mi @ 10:20 min/mi]
TaoRunner on 10/30/2008
Nice blustery day for a run. Legs felt very depleted but I got one good loop in at Siedman
[4.75 mi @ 9:47 min/mi]
TaoRunner on 10/26/2008
Beautiful day for a run. I was pushing for a sub 45 minute run but had to wait for traffic. Nice run!
[5.5 mi @ 8:14 min/mi]
TaoRunner on 10/23/2008
Nice, but tough from a skill level, ride for me at Yankee Springs. Went with cousin Phill. Fun.
[14 mi @ 5:42 min/mi]
TaoRunner on 10/19/2008
Beautiful morning for a run in the woods.
[6.5 mi @ 9:13 min/mi]
TaoRunner on 10/17/2008
Beautiful day and a very satisfying run. Fast for me.
[5 mi @ 7:53 min/mi]
TaoRunner on 10/14/2008
Not as long of a run as I had wanted. It really gets dark fast and early! Crashed once and decided to call it quits because of darkness.
[3.5 mi @ 9:42 min/mi]
TaoRunner on 10/12/2008
Nice run in Seidman park. Felt good.
[9 mi @ 10:00 min/mi]
TaoRunner on 10/10/2008
Trail run @ Aman Park
[5.5 mi @ 8:48 min/mi]
TaoRunner on 10/7/2008
Bike trail run.
[5.25 mi @ 8:41 min/mi]
TaoRunner on 10/3/2008
Easy road run.
[5 mi @ 8:50 min/mi]
TaoRunner on 10/1/2008
Reasonably fast swim for me.
[.5 mi @ 48:00 min/mi]
TaoRunner on 9/2/2008
Ran with Chris. Really picked up as we went along, 8:30 the first mile, around 8 on the second so the last one had to be around 7:30. That's pretty fast for me.
[3.1 mi @ 8:00 min/mi]
TaoRunner on 9/1/2008
Had wanted 8 min miles and this is pretty close. Reasonably happy. Overall 2 minutes slower then last year.
[6.2 mi @ 8:08 min/mi]
TooRunner on 8/24/2008
Things aren't getting better. Bike computer didn't work and I took a wrong turn on the course adding distance. Still not very happy, but this was a pretty good ride.
[25 mi @ 3:04 min/mi]
ToaRunner on 8/24/2008
Lake MI, calm water but still was slower then I had hoped. Not happy at this point.
[.5 mi @ 56:00 min/mi]
on 8/24/2008
Nice ride. Didn't push it too hard and averaged 17mph. Need to a lot better then that next weekend.
[15 mi @ 3:28 min/mi]
TaoRunner on 8/17/2008
Another disappointing swim in open water. I'm having trouble breathing for some reason.
[.3 mi @ 33:20 min/mi]
TaoRunner on 8/15/2008
This makes me optimistic that I can finish next week's 10K in under 50 minutes. On this run I hit the 10K mark in 49:30. Good run for me.
[7 mi @ 8:02 min/mi]
TaoRunner on 8/14/2008
Practice swim in Lk MI. Dang was that water cold! And it was smooth as glass so I didn't really get to practice swimming in waves.
[.3 mi @ 30:00 min/mi]
TaoRunner on 8/13/2008
Much slower then I had hoped. However the I know the middle miles were run at sub 8 min pace. Red traffic lights really add to your time.
[7 mi @ 8:44 min/mi]
TaoRunner on 8/11/2008
Ouch. I remember now why I dislike speed work so much.
[3.5 mi @ 7:08 min/mi]
TaoRunner on 8/5/2008
Before weights swim.
[.45 mi @ 48:53 min/mi]
TaoRunner on 8/4/2008
Pleased with my splits on this 50 min, 49 min and 51 min. Good run but my legs felt a bit depleted. First run in my new Brooks shoes.
[14 mi @ 10:42 min/mi]
TaoRunner on 8/3/2008
No Comment.
[.45 mi @ 48:53 min/mi]
TaoRunner on 8/2/2008
Not bad considering this was after a 15 mile bike ride and my first mile was just under 10 minutes. Good job Tom.
[5 mi @ 8:20 min/mi]
TaoRunner on 7/31/2008
16mph Not bad considering all of the cross roads and traffic. Very encouraging.
[15 mi @ 3:47 min/mi]
TaoRunner on 7/31/2008
No Comment.
[.45 mi @ 48:53 min/mi]
TaoRunner on 7/30/2008
Geez. It sure felt a lot faster. I have some work to do in the next 30 days.
[5.1 mi @ 8:42 min/mi]
TaoRunner on 7/29/2008
My excuse for exercise today. Feeling pretty spent after yesterday's long run.
[.3 mi @ 40:00 min/mi]
TaoRunner on 7/28/2008
No Comment.
[.45 mi @ 46:39 min/mi]
on 7/28/2008
First long run in a while. Felt pretty good. Died the last 2 miles. Good run.
[20 mi @ 11:08 min/mi]
TaoRunner on 7/27/2008
Very slow but it's hilly and the second lap was more of a chat with Friend Rusty.
[7 mi @ 10:34 min/mi]
TaoRunner on 7/24/2008
No Comment.
[.45 mi @ 46:39 min/mi]
TaoRunner on 7/23/2008
It sure seemed like I was running faster!
[5 mi @ 9:00 min/mi]
TaoRunner on 7/22/2008
Short but fun ride on my road bike. What a difference after riding my mountain bike. It's sick how quickly I can accelerate up to 20mph on this thing!
[7 mi @ 3:55 min/mi]
TaoRunner on 7/21/2008
My knees needed a break after yesterday's bike ride and this was just the ticket.
[.45 mi @ 51:06 min/mi]
TaoRunner on 7/20/2008
A fun ride with my BizStream friends. Tried a great new energy drink for lunch!
[55 mi @ 4:39 min/mi]
TaoRunner on 7/19/2008
Felt pretty good. It was hot but I like that.
[7 mi @ 9:12 min/mi]
TaoRunner on 7/17/2008
No Comment.
[.3 mi @ 36:39 min/mi]
TaoRunner on 7/15/2008
Not sure on the time as my watch wasn't working but something like this. What a beautiful day.
[9.25 mi @ 11:01 min/mi]
TaoRunner on 7/13/2008
35 laps in the pool.
[.35 mi @ 42:51 min/mi]
TaoRunner on 7/12/2008
Easy run. Trying to get back into it.
[5 mi @ 9:26 min/mi]
TaoRunner on 7/11/2008
Morning swim to start the day.
[.3 mi @ 36:39 min/mi]
TaoRunner on 7/8/2008
Easy run on the trail in Traverse City. Beautiful morning. Felt good to get back at it.
[5.75 mi @ 9:54 min/mi]
TaoRunner on 7/8/2008
20 laps in the pool.
[.2 mi @ 40:00 min/mi]
TaoRunner on 7/3/2008
Casual ride with my bride.
[15 mi @ 7:35 min/mi]
TaoRunner on 7/1/2008
Missed my cut off at 83.7 miles. I was still determined but my body gave out. Feet are badly blistered and bruised and my knees are pretty sore. I'm not disappointed as I gave it my all. Life is good.
[83.7 mi @ 17:33 min/mi]
TaoRunner on 6/21/2008
One more run early next week then race Saturday and Sunday.
[5.25 mi @ 8:20 min/mi]
TaoRunner on 6/13/2008
It's good to be back and healthy again. I'm very pleased with this run after a 1 1/2 week lay off. Good job.
[5.5 mi @ 7:57 min/mi]
TaoRunner on 6/10/2008
Not too bad. I need to drop at least 30 seconds a mile on this run by August.
[5.5 mi @ 8:04 min/mi]
TaoRunner on 5/27/2008
Lackluster run. It seems I'm not as young as I used to be and it takes more then 2 weeks to recover from a long race now. Sigh.
[11 mi @ 9:43 min/mi]
TaoRunner on 5/24/2008
Easy run just to enjoy the out of doors and the sun.
[5 mi @ 8:41 min/mi]
TaoRunner on 5/20/2008
Recovery run. My legs are spent. I need to take a day off this week.
[10 mi @ 10:18 min/mi]
TaoRunner on 5/17/2008
Pretty good for a recovery run. Felt good, legs were a bit depleted but not bad.
[5 mi @ 8:38 min/mi]
TaoRunner on 5/15/2008
Good run for me. Set a PR on this course by 20 minutes. Tough hilly course, great weather, really had to work hard that last 10 miles to maintain my pace. Felt pretty good after.
[50 mi @ 13:00 min/mi]
TaoRunner on 5/10/2008
No Comment.
[58:00]
TaoRunner on 5/5/2008
Easy taper run. Great day, cool and moist morning but very sunny. It was wonderful.
[4.75 mi @ 9:58 min/mi]
TaoRunner on 5/4/2008
Easy run, warm up before yoga.
[5 mi @ 8:45 min/mi]
TaoRunner on 4/30/2008
Reasonably good run. Warm up for weight lifting.
[5 mi @ 8:16 min/mi]
TaoRunner on 4/29/2008
A tough but happy run. I wanted this in under 5 hours. Very hilly course, over 500ft of climb the last 1.5 miles. Good job Tom.
[26.2 mi @ 10:57 min/mi]
TaoRunner on 4/26/2008
Beautiful day. A bit windy but great to get out.
[7 mi @ 8:46 min/mi]
TaoRunner on 4/24/2008
Pretty easy run over a very hilly course. Great trail!
[5 mi @ 9:12 min/mi]
TaoRunner on 4/22/2008
That felt good. I needed a stress reliever after this weekend.
[7 mi @ 8:55 min/mi]
TaoRunner on 4/20/2008
Not a very good pace. I started out hot but faded 3/4 the way through. No lunch. I'll do better next time.
[5 mi @ 8:39 min/mi]
TaoRunner on 4/18/2008
Pretty fast for me and for a recovery run. I'm happy.
[5 mi @ 8:07 min/mi]
TaoRunner on 4/14/2008
Slow pace but just what I wanted. Kept moving all night long after a busy day. Great training.
[38 mi @ 15:55 min/mi]
on 4/11/2008
Humming right along. Knees still a bit sore but recovering.
[7 mi @ 8:39 min/mi]
on 4/7/2008
Relaxed longer run on a beautiful day. Pretty muddy which was fun!
[14 mi @ 11:25 min/mi]
TaoRunner on 4/5/2008
P90X Plyometrics workout.
[58:00]
TaoRunner on 4/4/2008
Faster road fun. It was nice to get out side. Still a bit cool but nice. Happy with pace considering the other workouts I've been doing and how burned out I am.
[7 mi @ 8:45 min/mi]
TaoRunner on 4/3/2008
I'm back but just couldn't do the distance I wanted. These P90X workouts are wiping me out.
[10 mi @ 11:37 min/mi]
TaoRunner on 3/31/2008
Felt good, wish I'd have had more time to go further.
[5 mi @ 8:12 min/mi]
TaoRunner on 3/20/2008
I'm tired! Did a double workout tonight, ran then did a P90X workout. Too tired to even log my weightlifting.
[6.2 mi @ 8:52 min/mi]
TaoRunner on 3/18/2008
Slow but still recovering from last weekend and my P10X workouts. My body hurts.
[7 mi @ 9:20 min/mi]
TaoRunner on 3/15/2008
Second P10X workout and I am really hurting. Legs, back and ribs are in pain. This should be fun!
[58:00]
TaoRunner on 3/14/2008
Recovery and warm up for exercise routine.
[2.25 mi @ 8:53 min/mi]
TaoRunner on 3/13/2008
Recovery run and warm up for Yoga.
[2.25 mi @ 8:53 min/mi]
TaoRunner on 3/12/2008
Land Between the Lakes 60K race. Cold and snowy. 2 inches of show that quickly turned into 4 inches of mud. What a mess! Great run considering I haven't been getting long training runs in. I'm very happy with this but my shoes and socks will never be clean again.
[37 mi @ 13:37 min/mi]
TaoRunner on 3/8/2008
Easy taper run. Race Saturday.
[6.25 mi @ 9:35 min/mi]
TaoRunner on 3/5/2008
No Comment.
[40:00]
TaoRunner on 3/2/2008
Warm up for weights.
[2.5 mi @ 8:24 min/mi]
TaoRunner on 3/2/2008
Reasonable good run in some new Nike shoes. They worked well.
[8.75 mi @ 9:08 min/mi]
TaoRunner on 2/28/2008
No Comment.
[45:00]
TaoRunner on 2/27/2008
Warm up for weightlifting.
[2.1 mi @ 9:31 min/mi]
TaoRunner on 2/27/2008
Another very boring treadmill run.
[7.2 mi @ 9:43 min/mi]
TaoRunner on 2/26/2008
No Comment.
[45:00]
TaoRunner on 2/25/2008
Warm up for weightlifting.
[2.5 mi @ 9:11 min/mi]
TaoRunner on 2/25/2008
Not fast but happy to be able to get it in after yesterday's race.
[15 mi @ 9:31 min/mi]
TaoRunner on 2/24/2008
Climb GR run.
[.5 mi @ 9:39 min/mi]
TaoRunner on 2/23/2008
Warm up for race.
[2 mi @ 9:00 min/mi]
TaoRunner on 2/23/2008
Warm up for weight lifting.
[3.1 mi @ 9:35 min/mi]
TaoRunner on 2/21/2008
No Comment.
[40:00]
TaoRunner on 2/21/2008
No Comment.
[50:00]
TaoRunner on 2/19/2008
Reasonable easy run. I'll taper for the rest of the week with a short easy run midweek.
[8 mi @ 8:45 min/mi]
TaoRunner on 2/18/2008
No Comment.
[50:00]
TaoRunner on 2/17/2008
Treadmill run. Broke it up with sprints, inclines and 40 sets of stairs.
[15.5 mi @ 9:05 min/mi]
TaoRunner on 2/16/2008
No Comment.
[40:00]
TaoRunner on 2/15/2008
Sprints up the snow hill with a grandchild on my back.
[1.75 mi @ 13:42 min/mi]
TaoRunner on 2/15/2008
Sprints up the snow covered hill across the street.
[1.5 mi @ 12:00 min/mi]
TaoRunner on 2/14/2008
Yet another treadmill run. Spring can not get here soon enough!
[6.25 mi @ 8:00 min/mi]
TaoRunner on 2/13/2008
No Comment.
[45:00]
ToaRunner on 2/12/2008
Reasonably hard run on treadmill with 40 sets of stairs. I WANT TO RUN OUTDOORS!
[10 mi @ 9:05 min/mi]
TaoRunner on 2/11/2008
No Comment.
[45:00]
TaoRunner on 2/10/2008
Sprints up and down the hill across the street.
[1.5 mi @ 10:13 min/mi]
on 2/8/2008
Nice, reasonably quick run with 30 sets of stairs.
[9 mi @ 8:09 min/mi]
TaoRunner on 2/7/2008
No Comment.
[40:00]
TaoRunner on 2/6/2008
A nice fast run on the treadmill with 30 sets of stairs thrown in for fun.
[8.5 mi @ 7:35 min/mi]
TaoRunner on 2/5/2008
No Comment.
[45:00]
TaoRunner on 2/4/2008
That's about as long as I can stand on a tread mill. I really want to start running long outside!
[13 mi @ 9:27 min/mi]
TaoRunner on 2/3/2008
No Comment.
[45:00]
TaoRunner on 2/2/2008
Very slow I know but the snow was deep and I was just enjoying being outdoors for a change.
[7.25 mi @ 13:06 min/mi]
TaoRunner on 2/2/2008
Stress reliever run.
[5.5 mi @ 8:39 min/mi]
TaoRunner on 1/31/2008
Nice pace run with inclines mixed in.
[6.5 mi @ 8:50 min/mi]
TaoRunner on 1/30/2008
Much needed stress reliever on the treadmill
[9.1 mi @ 8:34 min/mi]
TaoRunner on 1/29/2008
No Comment.
[20:00]
TaoRunner on 1/28/2008
Warm up for weights and heavy bag workout.
[8 mi @ 3:45 min/mi]
TaoRunner on 1/28/2008
No Comment.
[45:00]
TaoRunner on 1/27/2008
Nice run outside. It was great to get outdoors again. Fast flat course in Marysville OH. Felt great.
[9.1 mi @ 8:49 min/mi]
TaoRunner on 1/27/2008
Nice fast run on the treadmill. Mixed in lots of inclines.
[7.5 mi @ 8:38 min/mi]
TaoRunner on 1/24/2008
No Comment.
[40:00]
TaoRunner on 1/23/2008
Fast and quick treadmill run. I want to run outside!
[6.25 mi @ 7:28 min/mi]
TaoRunner on 1/21/2008
No Comment.
[40:00]
TaoRunner on 1/20/2008
Off trail and through the snow at Aman park. Tough going but beautiful with the snow.
[6.75 mi @ 12:22 min/mi]
TaoRunner on 1/20/2008
Treadmill run with 40 sets of stairs. Boring!
[10.25 mi @ 8:43 min/mi]
TaoRunner on 1/19/2008
No Comment.
[40:00]
TaoRunner on 1/18/2008
Warm up for weightlifting
[5 mi @ 4:00 min/mi]
TaoRunner on 1/18/2008
Pretty easy run with 25 sets of stairs.
[8 mi @ 9:07 min/mi]
TaoRunner on 1/17/2008
No Comment.
[40:00]
TaoRunner on 1/15/2008
Weight lift warm up.
[8 mi @ 3:45 min/mi]
TaoRunner on 1/15/2008
Added 20 flights of stairs to a treadmill run.
[7.5 mi @ 8:05 min/mi]
TaoRunner on 1/14/2008
Nice to get back outdoors for a long run. Felt good for the distance.
[20.5 mi @ 10:54 min/mi]
TaoRunner on 1/12/2008
Nice hard run!
[7.5 mi @ 7:49 min/mi]
TaoRunner on 1/9/2008
No Comment.
[40:00]
TaoRunner on 1/8/2008
Reasonably fast treadmill run.
[6.2 mi @ 8:49 min/mi]
TaoRunner on 1/7/2008
No Comment.
[45:00]
TaoRunner on 1/6/2008
Just couldn't bring myself to run on the treadmill. Trails were bad but it was still nice to be outside.
[14 mi @ 10:25 min/mi]
TaoRunner on 1/5/2008
No Comment.
[40:00]
TaoRunner on 1/4/2008
Good first run of the year that included over 1,000 stair steps up.
[8 mi @ 9:15 min/mi]
TaoRunner on 1/3/2008
No Comment.
[45:00]
TaoRunner on 1/1/2008
Nice quick treadmill run.
[5.5 mi @ 8:30 min/mi]
TaoRunner on 12/31/2007
Roads and trail were in bad shape but it was nice to be outside in the sun. Good pace, which tells me I haven't lost much by running on the treadmill.
[7 mi @ 8:30 min/mi]
TaoRunner on 12/30/2007
Warm up for weight lifting.
[5.5 mi @ 8:43 min/mi]
TaoRunner on 12/29/2007
No Comment.
[45:00]
TaoRunner on 12/29/2007
Nice AM run. Did four sets of steps and finished the last mile at a sub 7 min pace. Feel good.
[7.5 mi @ 8:05 min/mi]
TaoRunner on 12/28/2007
No Comment.
[40:00]
TaoRunner on 12/26/2007
Warm up run to lift.
[5.5 mi @ 9:43 min/mi]
TaoRunner on 12/26/2007
Merry Christmas. Treadmill run with 5 sets of stairs every 10 minutes.
[7.25 mi @ 9:39 min/mi]
TaoRunner on 12/25/2007
Tough run through the slush on a fairly hilly course. Very tired.
[9.5 mi @ 10:45 min/mi]
TaoRunner on 12/22/2007
Good run. I completed the 4.5 mile section as fast as I ever have in 39 minutes. That's good, but I didn't really feel good.
[5.5 mi @ 9:16 min/mi]
TaoRunner on 12/21/2007
No Comment.
[40:00]
TaoRunner on 12/20/2007
December isn't even over and already I hate my treadmill.
[6.2 mi @ 9:01 min/mi]
TaoRunner on 12/19/2007
No Comment.
[50:00]
TaoRunner on 12/17/2007
Viva Las Vegas. Long run in Vegas. Not my first choice for a place to run but it's what was available.
[16 mi @ 10:32 min/mi]
TaoRunner on 12/15/2007
Squeezed in a run between everything else.
[6.5 mi @ 8:50 min/mi]
TaoRunner on 12/12/2007
Warm up for lifting
[9 mi @ 3:33 min/mi]
TaoRunner on 12/11/2007
No Comment.
[40:00]
TaoRunner on 12/11/2007
Treadmill run. Boring.
[6.2 mi @ 9:16 min/mi]
TaoRunner on 12/10/2007
I made this treadmill workout harder by doing 2 minutes of incline out of every 5 minutes.
[6.5 mi @ 9:41 min/mi]
TaoRunner on 12/9/2007
No Comment.
[45:00]
TaoRunner on 12/6/2007
First run outside in a week. Very nice.
[5.1 mi @ 9:45 min/mi]
TaoRunner on 12/5/2007
No Comment.
[35:00]
TaoRunner on 12/4/2007
Warm up for lifting.
[8.5 mi @ 3:31 min/mi]
TaoRunner on 12/4/2007
Easy run on the treadmill with a few sets of stairs thrown in.
[6.75 mi @ 9:25 min/mi]
TaoRunner on 12/3/2007
No Comment.
[40:00]
TaoRunner on 12/2/2007
Warm up for lifting.
[8 mi @ 3:45 min/mi]
TaoRunner on 12/2/2007
No Comment.
[45:00]
TaoRunner on 11/30/2007
Easy warm up for lifting and just enough to get me over 100 miles for the month.
[6.2 mi @ 10:14 min/mi]
TaoRunner on 11/30/2007
Too crumby out to run so I hit the treadmill.
[6.2 mi @ 9:16 min/mi]
TaoRunner on 11/29/2007
No Comment.
[35:00]
TaoRunner on 11/28/2007
Warm up for weights.
[3.1 mi @ 8:16 min/mi]
TaoRunner on 11/28/2007
Pretty easy run on the treadmill.
[5.1 mi @ 10:35 min/mi]
TaoRunner on 11/27/2007
No Comment.
[50:00]
TaoRunner on 11/25/2007
Very flat road course in Marysville OH. Felt good, wish I had been on one of my trails for a longer run.
[9.1 mi @ 9:17 min/mi]
TaoRunner on 11/24/2007
Easy run with nephew Chris.
[3 mi @ 10:00 min/mi]
TaoRunner on 11/22/2007
Much faster then expected. Felt good for in the morning.
[7 mi @ 8:12 min/mi]
TaoRunner on 11/21/2007
No Comment.
[50:00]
TaoRunner on 11/20/2007
Spin warm up for weights.
[8 mi @ 3:45 min/mi]
TaoRunner on 11/20/2007
No Comment.
[45:00]
TaoRunner on 11/18/2007
Nice run, beautiful day. Decided to keep it real and only run the stairs once. It is the off season!
[21 mi @ 10:17 min/mi]
TaoRunner on 11/17/2007
No Comment.
[35:00]
TaoRunner on 11/15/2007
Great run! Dusk is a powerful time of day and a terrific time for me to run. 2 very fast loops on a hilly course. Nice.
[9 mi @ 9:29 min/mi]
TaoRunner on 11/14/2007
No Comment.
[45:00]
TaoRunner on 11/11/2007
Nice day for a run. Ran negative splits, the last one really fast only 44 minutes. Felt good.
[13.75 mi @ 10:04 min/mi]
TaoRunner on 11/10/2007
No Comment.
[45:00]
TaoRunner on 11/8/2007
Much faster then I expected, felt very good!
[7 mi @ 7:56 min/mi]
TaoRunner on 11/7/2007
No Comment.
[40:00]
TaoRunner on 11/5/2007
Sure didn't feel like running and sure didn't think I was going as fast as I ended up going.
[10 mi @ 9:27 min/mi]
TaoRunner on 11/4/2007
No Comment.
[45:00]
TaoRunner on 11/3/2007
No Comment.
[45:00]
TaoRunner on 10/30/2007
Wow! My legs felt whipped at the start, I didn't think I could go this fast. Nice run!
[5.25 mi @ 7:52 min/mi]
TaoRunner on 10/29/2007
No Comment.
[45:00]
TaoRunner on 10/28/2007
Great day for a run, nice and cool but a bit windy. Good time for me and my legs didn't feel like they had much energy.
[22 mi @ 9:50 min/mi]
TaoRunner on 10/27/2007
No Comment.
[30:00]
TaoRunner on 10/25/2007
Just an easy run. Nice day but I didn't really feel like running. That's odd for me.
[7 mi @ 10:10 min/mi]
TaoRunner on 10/25/2007
No Comment.
[45:00]
TaoRunner on 10/22/2007
Nice long run. Great pace and I felt good throughout. Finished on the stairs just for fun.
[22 mi @ 9:56 min/mi]
TaoRunner on 10/21/2007
Nice run. Faster then usual because it wasn't on my normal Thursday hilly course.
[9.25 mi @ 9:37 min/mi]
TaoRunner on 10/18/2007
No Comment.
[40:00]
TaoRunner on 10/17/2007
No Comment.
[35:00]
TaoRunner on 10/15/2007
Pretty good run. Faster then I expected, last loop in under 45 minutes. Felt OK.
[13.5 mi @ 10:20 min/mi]
TaoRunner on 10/14/2007
Didn't feel much like running but did a short one anyway.
[5.5 mi @ 8:50 min/mi]
TaoRunner on 10/11/2007
No Comment.
[35:00]
TaoRunner on 10/10/2007
Nice run! Thought I would break 40 but had to wait for the traffic signal twice.
[5 mi @ 8:05 min/mi]
TaoRunner on 10/8/2007
No Comment.
[45:00]
TaoRunner on 10/8/2007
Strong run, I feel fully recovered.
[20.5 mi @ 9:45 min/mi]
TaoRunner on 10/6/2007
Pretty slow because I did the stairs 10 times at the end. Good run.
[8.75 mi @ 11:11 min/mi]
TaoRunner on 10/4/2007
No Comment.
[5.1 mi @ 8:24 min/mi]
TaoRunner on 10/2/2007
Walk the race for a cure with Val this morning.
[3.1 mi @ 20:00 min/mi]
TaoRunner on 9/29/2007
3 loops of 4.5 miles with negative splits for each loop. Nice run. Feel fully recovered.
[13.5 mi @ 10:22 min/mi]
TaoRunner on 9/29/2007
Beautiful day for run. Felt good.
[7 mi @ 8:15 min/mi]
TaoRunner on 9/27/2007
Way too fast for a recovery run, but it sure felt good. I needed this.
[7 mi @ 8:34 min/mi]
TaoRunner on 9/25/2007
Recovery run, felt pretty good.
[10 mi @ 10:45 min/mi]
TaoRunner on 9/23/2007
Recovery run. Felt good but I'll need more time to recover.
[5 mi @ 9:11 min/mi]
TaoRunner on 9/19/2007
Good race, set a PR on this course by almost and hour. Cool and rainy but that's food for me.
[50 mi @ 12:25 min/mi]
Taorunner on 9/15/2007
Too fast for an easy run, but it felt easy.
[5 mi @ 9:32 min/mi]
TaoRunner on 9/8/2007
No Comment.
[.12 mi @ 104:10 min/mi]
TaoRunner on 9/8/2007
Nice run and it didn't seem that fast at the time. Time to start my taper for NCTrail
[8 mi @ 9:20 min/mi]
TaoRunner on 9/6/2007
Totally wiped me out on this one. Went out way too fast!
[22 mi @ 10:22 min/mi]
TaoRunner on 9/3/2007
In Lake Michigan
[.15 mi @ 100:00 min/mi]
TaoRunner on 9/2/2007
Little too fast for the recovery run I wanted but I still feel good.
[5 mi @ 8:18 min/mi]
TaoRunner on 8/29/2007
Triathlon. Nice run. Finished in 2:38:12
[6.2 mi @ 7:44 min/mi]
TaoRunner on 8/26/2007
Triathlon. Felt I did real well on the bike.
[25 mi @ 3:16 min/mi]
TaoRunner on 8/26/2007
First Triathlon. Dreadful swim! 2:38:12 overall finish
[.3 mi @ 93:19 min/mi]
TaoRunner on 8/26/2007
No Comment.
[2 mi @ 10:19 min/mi]
TaoRunner on 8/22/2007
Equipment check for this weekend's triathlon.
[5 mi @ 3:57 min/mi]
TaoRunner on 8/22/2007
No Comment.
[.2 mi @ 50:00 min/mi]
TaoRunner on 8/22/2007
First long run in a few weeks. Felt good.
[18.5 mi @ 10:57 min/mi]
TaoRunner on 8/19/2007
Nice hard run.
[7 mi @ 8:08 min/mi]
TaoRunner on 8/15/2007
Another run around the Island
[8 mi @ 9:37 min/mi]
TaoRunner on 8/13/2007
Easy bike ride around the island with Val
[8 mi @ 5:37 min/mi]
on 8/12/2007
Trail run on Mackinac Island
[8 mi @ 10:37 min/mi]
TaoRunner on 8/11/2007
Yikes, much faster then I thought. Skipped the stairs is why.
[13 mi @ 9:41 min/mi]
TaoRunner on 8/8/2007
Pretty good for right after a 25 mile bike ride!
[3.1 mi @ 8:37 min/mi]
TaoRunner on 8/6/2007
Nice ride, very happy with the distance and speed.
[25 mi @ 3:16 min/mi]
TaoRunner on 8/6/2007
Tough run lost in the sand dunes.
[13.5 mi @ 12:13 min/mi]
TaoRunner on 8/5/2007
Seems like a slow pace but I did 1,200 feet of altitude climb the last 1/2 mile. What a killer!
[8.5 mi @ 11:46 min/mi]
TaoRunner on 8/2/2007
Good hard run.
[7 mi @ 8:22 min/mi]
TaoRunner on 7/30/2007
Enjoyable run hit the stairs hard at the end for an extra 1,000 feet of climb.
[15.5 mi @ 10:19 min/mi]
TaoRunner on 7/28/2007
Good hard run.
[7 mi @ 8:15 min/mi]
TaoRunner on 7/25/2007
Died at the end. Recent bike rides are taking something out of my legs.
[21 mi @ 10:48 min/mi]
TaoRunner on 7/22/2007
Little better speed each time.
[15 mi @ 3:39 min/mi]
TaoRunner on 7/20/2007
Half mile repeats that really kicked my butt.
[4.5 mi @ 7:24 min/mi]
TaoRunner on 7/18/2007
Good ride. I had to work to maintain 16 mph.
[15.1 mi @ 3:42 min/mi]
TaoRunner on 7/16/2007
Good hard run.
[18.5 mi @ 10:30 min/mi]
on 7/15/2007
Great run. Knocked two minuted off of the second loop.
[9.5 mi @ 9:15 min/mi]
TaoRunner on 7/12/2007
Good run. I'm happy.
[21.5 mi @ 10:44 min/mi]
TaoRunner on 7/7/2007
Nice hard run. Much faster then it shows because I waited for Rusty and Ray
[8 mi @ 9:45 min/mi]
TaoRunner on 7/5/2007
Pretty easy ride on a mostly flat course
[15 mi @ 3:47 min/mi]
TaoRunner on 7/4/2007
Nice rum. 7 sets of stairs at the end for 950ft of elevation climb. My legs are toast!
[15.5 mi @ 10:47 min/mi]
TaoRunner on 7/1/2007
Man the horse flys and deer flys almost ate me alive! Yikes!
[9 mi @ 10:17 min/mi]
TaoRunner on 6/27/2007
Great run. 6 sets of stairs at the end for 750ft of climb.
[21 mi @ 10:24 min/mi]
TaoRunner on 6/24/2007
Had to squeeze this one in.
[5.5 mi @ 8:10 min/mi]
TaoRunner on 6/20/2007
Good run. Knee is back in good working order and all is as it should be.
[14 mi @ 11:15 min/mi]
TaoRunner on 6/17/2007
Tough run at altitude. Over 800ft of climb the first 2 miles!
[12 mi @ 12:20 min/mi]
TaoRunner on 6/13/2007
3 miles up 3 miles down at altitude. Nice run.
[6 mi @ 10:39 min/mi]
TaoRunner on 6/10/2007
Was to be a recovery run but my frustration couldn't be contained so I ran this about 2 minutes per mile faster then planned.
[5.25 mi @ 8:38 min/mi]
TaoRunner on 6/7/2007
Successfully completed 100K race. Bailed on the 100 miles after straining my knee @ 52 miles. Disappointed but still a good run.
[62 mi @ 15:00 min/mi]
TaoRunner on 6/2/2007
Easy taper run before next weekend's race.
[5.5 mi @ 9:49 min/mi]
TaoRunner on 5/28/2007
Tough run on a tough course. The 800 steps at the end almost did me in. Time to start my taper for the next race.
[20 mi @ 9:39 min/mi]
TaoRunner on 5/23/2007
Easy bike ride, still in recovery mode. Start training again Wednesday.
[8 mi @ 4:11 min/mi]
TaoRunner on 5/22/2007
Recovery run. Thought I should go further but my both said I needed more rest.
[11.5 mi @ 10:54 min/mi]
TaoRunner on 5/19/2007
Recovery run but a bit too fast.
[4.5 mi @ 9:28 min/mi]
TaoRunner on 5/17/2007
Easy recovery run to make sure everything is still working well. They are.
[5 mi @ 10:24 min/mi]
TaoRunner on 5/15/2007
Nice run, felt good throughout. Tough hilly course.
[50 mi @ 13:11 min/mi]
TaoRunner on 5/12/2007
Easy taper run before this weekend's race. I bet faster then I should go but I felt great.
[5 mi @ 9:29 min/mi]
TaoRunner on 5/9/2007
Nice comfortable night run out to Hoffmaster. Felt wonderful.
[16 mi @ 11:55 min/mi]
TaoRunner on 5/5/2007
Easy recovery run after last week end's race.
[5.5 mi @ 9:38 min/mi]
TaoRunner on 5/2/2007
Tough, tough course but a good run.
[26.2 mi @ 11:29 min/mi]
Taorunner on 4/29/2007
Easy run to stay lose for this weekend's race
[5 mi @ 10:24 min/mi]
TaoRunner on 4/25/2007
Easy bike ride to stay lose.
[8 mi @ 6:52 min/mi]
TaoRunner on 4/22/2007
Easy taper run.
[5.5 mi @ 10:10 min/mi]
TaoRunner on 4/21/2007
Easy run. Tapering for next weekend's race
[3 mi @ 11:20 min/mi]
TaoRunner on 4/20/2007
Great run on a hilly trail. Felt wonderful.
[8.25 mi @ 9:23 min/mi]
TaoRunner on 4/18/2007
Flat, fast course. Felt good considering only 1 day layoff from a long run Saturday. Nice day too!
[5.5 mi @ 8:40 min/mi]
Taorunner on 4/16/2007
Trail run at Hoffmaster. The trails were clear and I'm reasonably happy with this run. Still no jump in my legs but a good pace. Finished hard on the stairs.
[25.25 mi @ 11:14 min/mi]
Taorunner on 4/14/2007
Great power workout in wet ankle deep snow. When is Spring gonna get here?
[7 mi @ 11:08 min/mi]
Taorunner on 4/11/2007
Aman speed workout. 4.5 mile speed section in 38 minutes which is a minute faster then last time. Good run.
[5.5 mi @ 9:06 min/mi]
Taorunner on 4/9/2007
Tough run at Hoffmaster, very cold, windy, and snowy. Not as long as I would have liked but OK.
[21 mi @ 11:03 min/mi]
Taorunner on 4/7/2007
Pace looks a bit slow but there was over 1,000 feet of climb over the course. Good workout.
[8.25 mi @ 10:16 min/mi]
Taorunner on 4/5/2007
Good run. I feel like I've recovered. Took 1 1/2 minutes off of the 4.5 mile speed portion of this run!
[5.25 mi @ 9:19 min/mi]
Taorunner on 4/2/2007
Still recovering from last weeks race. Legs felt good by HR was high for pace.
[9 mi @ 11:37 min/mi]
Taorunner on 3/31/2007
Recovery run after Saturday's race. Nice fast pace, for me.
[5.25 mi @ 9:50 min/mi]
TaoRunner on 3/29/2007
Rain for the first 5 miles then it cleared up and was nice. Felt good throughout maintaining my pace and heart rate. Great effort.
[33.5 mi @ 12:14 min/mi]
TaoRunner on 3/24/2007
Taper run for the race next week end. Nice and easy.
[4 mi @ 10:09 min/mi]
TaoRunner on 3/17/2007
At Hoffmaster on difficult trails, ankle deep snow. soft sand and some nice spots. Over 800ft of elevation gain.
[8 mi @ 10:41 min/mi]
ToaRunner on 3/15/2007
What a beautiful day! 60 degrees and sunny. Ran the Kent Trails East and felt pretty good.
[15 mi @ 10:24 min/mi]
ToaRunner on 3/13/2007
Hoffmaster on terrible trails
[4 mi @ 10:30 min/mi]
Taorunner on 3/8/2007
Real nasty roads. Fell once, almost fell 3 more times, helped push one truck out of the snow bank.
[10 mi @ 9:50 min/mi]
TaoRunner on 3/6/2007
What a crummy run. Wind, rain, ice, and ankle deep slush.
[3.25 mi @ 9:11 min/mi]
TaoRunner on 3/1/2007
I broke my treadmill on this one :-(
[2.25 mi @ 7:19 min/mi]
TaoRunner on 2/27/2007
First run outside in a long time. Trail was bad, icy and snow covered.
[11 mi @ 9:16 min/mi]
taorunner on 2/24/2007
Hoffmaster cougar course, snowy and icy.
[6.25 mi @ 10:24 min/mi]
Taorunner on 2/22/2007
Treadmill with stairs
[15 mi @ 12:00 min/mi]
taorunner on 2/20/2007
Squeezed a treadmill run in while at the Hotel in Virginia
[5 mi @ 10:09 min/mi]
taorunner on 2/17/2007
Speed workout. Half mile repeats with 1 1/2 minute break in between
[5.5 mi @ 7:02 min/mi]
TaoRunner on 2/13/2007
Long treadmill run. Broke up time on treadmill by running up and down the stairs.
[20 mi @ 12:16 min/mi]
taorunner on 2/10/2007
Tempo on treadmill
[5 mi @ 10:05 min/mi]
Taorunner on 2/7/2007
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