TaoRunner's RunBlog


  • Ran Rock to Rock in under 40. Seems like it should have been faster and it's hard to imagine I did this in 38 earlier in the year. [5.25 mi @ 11:02 min/mi]
    Aman on 6/5/2014
  • Felt very good on this ride [25 mi @ 3:16 min/mi]
    Muskatawa on 6/3/2014
  • Felt great at 5 so I went for 15 rather than 11 and those last 4 miles were tough. [15.5 mi @ 11:36 min/mi]
    Hoffmaster on 6/1/2014
  • Easy recovery run. Calves are still a bit sore from Saturday. [5.25 mi @ 9:50 min/mi]
    Aman on 5/20/2014
  • Over to the BMX park and back. [6.25 mi @ 5:55 min/mi]
    Neighborhood on 5/19/2014
  • Hilly course. [17.5 mi @ 3:25 min/mi]
    Jenison Tri on 5/17/2014
  • two 5Ks actually. The first in just under 24 and the second in 25:30 [6.2 mi @ 7:59 min/mi]
    Jenison Tri on 5/17/2014
  • Rock to Rock in 38:55 [5.5 mi @ 9:38 min/mi]
    Aman on 5/6/2014
  • No Comment. [.5 mi @ 40:00 min/mi]
    Kroc on 5/6/2014
  • No Comment. [12 mi @ 3:15 min/mi]
    on 5/5/2014
  • No Comment. [10 mi @ 9:00 min/mi]
    Ohio on 5/3/2014
  • No Comment. [6 mi @ 9:20 min/mi]
    Aman on 5/1/2014
  • Did 600 meters in 13.5 minutes. [.5 mi @ 40:00 min/mi]
    Kroc on 4/28/2014
  • No Comment. [13 mi @ 3:04 min/mi]
    Spin @ BZS on 4/28/2014
  • 800 meters total. 600 in 13 1/2 minutes. [.65 mi @ 30:46 min/mi]
    Kroc on 4/28/2014
  • First run at Hoffmaster this year. Very enjoyable but I faded the last couple of miles. No stairs this time. [14 mi @ 10:47 min/mi]
    Hoffmaster on 4/26/2014
  • No Comment. [.5 mi @ 40:00 min/mi]
    Kroc on 4/25/2014
  • No Comment. [5.25 mi @ 9:20 min/mi]
    Aman on 4/24/2014
  • No Comment. [30 mi @ 3:20 min/mi]
    Spin Class on 4/23/2014
  • Ran Rock to Rock in 38:47 which is good. [5.25 mi @ 8:57 min/mi]
    Aman Rock to Rock on 4/22/2014
  • Ran Rock to Rock in 39:07 which is pretty good for this early in the season and after a tough race. [5.25 mi @ 9:08 min/mi]
    Amam Rock to Rock on 4/19/2014
  • Very hilly, very rocky and tough course at 7K of Altitude. Did well through 16 and faded badly after 20. [28 mi @ 17:00 min/mi]
    Cedro Peak Race on 4/12/2014
  • Kroc pajama run. Felt good about keeping it under 24. [3.1 mi @ 7:34 min/mi]
    Kroc on 2/22/2014
  • Legs are wiped out. 6.5 of these miles were on a treadmill on a 1.5% to 4% incline. [8.5 mi @ 9:17 min/mi]
    Kroc on 12/15/2013
  • No Comment. [3.35 mi @ 8:57 min/mi]
    Kroc on 12/10/2013
  • Just didn't have my go on tonight. [3.1 mi @ 8:52 min/mi]
    Kroc on 12/5/2013
  • Very cool but sunny day on a flat, mostly paved course. [10 mi @ 9:55 min/mi]
    Ohio MillCreek Park on 11/29/2013
  • Warm up and warm down. [1 mi @ 9:56 min/mi]
    Kroc on 11/26/2013
  • Treadmill run [3.1 mi @ 7:42 min/mi]
    Kroc on 11/26/2013
  • Track w/stairs and tread mill [6.5 mi @ 9:32 min/mi]
    Kroc on 11/23/2013
  • Quick and easy lunch run. [3.5 mi @ 10:05 min/mi]
    Aman on 11/21/2013
  • Nice day and a nice run. I felt quite good up until that last couple of miles. [13.5 mi @ 11:30 min/mi]
    Siedman on 11/16/2013
  • Ran the Rock to Rock in under 40 minutes! Yeah, did it in 39:33. Felt good. [5.25 mi @ 9:05 min/mi]
    Aman on 11/12/2013
  • Nice day, good run, fell once but did get hurt. [10.5 mi @ 10:57 min/mi]
    Siedman on 11/10/2013
  • Quick lunch run. [3 mi @ 9:04 min/mi]
    Aman on 11/7/2013
  • Nice run. Ran the rock to rock in 41:50 which is over 30 seconds faster than last time. [5.25 mi @ 9:15 min/mi]
    Aman Park on 11/5/2013
  • Beautiful fall day, cool and sunny. Felt pretty good, better than my night run on this course. [12.5 mi @ 11:41 min/mi]
    Hoffmaster on 11/3/2013
  • Run in the rain. Rock to Rock in 41:30. Better but still not great. [5.25 mi @ 9:30 min/mi]
    Aman on 10/31/2013
  • Really didn't want to run but did and felt good. [3.75 mi @ 9:38 min/mi]
    Aman on 10/29/2013
  • Didn't do as well as I'm capable of but as well as I could expect given my level of fitness. 2nd for my age group by sprinting past #3 the last 20 yards. Left knee and left foot hurt. [3.16 mi @ 7:27 min/mi]
    Alger 5K on 10/26/2013
  • Jogged over to the Kroc, warmed up on the track, ran the treadmill then jogged home. [4.5 mi @ 9:33 min/mi]
    Kroc on 10/22/2013
  • Tough but fun night run in the rain, hail and then full moon. Had to be very cautious which changed my stride so my back and knees hurt a bit today. Still fun being out alone in the middle of the night. [12 mi @ 12:30 min/mi]
    Hoffmaster on 10/19/2013
  • Rock to Rock in 40:33 my fastest since my injury and back in the neighborhood of being fast. [5.25 mi @ 9:54 min/mi]
    Aman on 10/16/2013
  • Felt good but went slow. It's hard to imagine I did this 5 minutes faster just 4 months ago. [5.25 mi @ 10:05 min/mi]
    Aman on 10/14/2013
  • Beautiful day for a run. Fell once but other than that I'm pretty happy. [11.25 mi @ 11:33 min/mi]
    Siedman on 10/12/2013
  • A bit slow and a bit short but I just didn't have it going today. [4.5 mi @ 10:33 min/mi]
    Aman on 10/9/2013
  • A nice fall day. Sure seemed like I was going faster. Sigh. [5.25 mi @ 10:16 min/mi]
    Aman on 10/7/2013
  • Pacing Jim [16.4 mi @ 14:38 min/mi]
    Arkansas Traveler on 10/5/2013
  • That felt pretty good and after a longer run Sunday. [5.25 mi @ 9:54 min/mi]
    Aman on 10/1/2013
  • Not sure of the distance. This is the start of getting back into shape. [4 mi @ 9:14 min/mi]
    Neighborhood on 9/1/2013
  • Felt good. 18.3 mph [13.5 mi @ 3:15 min/mi]
    Standale on 8/2/2013
  • Really crappy run. Just could never get it going. [6.9 mi @ 9:07 min/mi]
    Lumberman's Tri on 7/27/2013
  • Felt sick to my stomach most of the ride. Never felt strong and faded the last 4 -5 miles [25 mi @ 3:23 min/mi]
    Lumberman's Tri on 7/27/2013
  • 1500 meter swim [.95 mi @ 43:09 min/mi]
    Lumberman's Tri on 7/27/2013
  • Nice fairly hilly ride with Phil. 16.5 mph. [21.3 mi @ 3:36 min/mi]
    Byron Center on 7/21/2013
  • Cracked half way through my track workout. Had hoped to do an additional mile of 400s, but nope. Too hot. [2.5 mi @ 7:08 min/mi]
    Allendale Track on 7/18/2013
  • Freek'n hot! 18.5 mph on the ride which is good but I died the last 3 miles. Rest day coming up tomorrow! [13.5 mi @ 3:15 min/mi]
    Allendale on 7/17/2013
  • Fun run with Molly on a very hot day. Shortened it a bit but still a bunch of fun. [4.3 mi @ 11:32 min/mi]
    Aman on 7/16/2013
  • Legs felt like butter after yesterday's hard run. Still this was a good ride, just under 18.5 mph. And it's 94 degrees! [12.2 mi @ 3:14 min/mi]
    Standale on 7/15/2013
  • Nice run felt pretty strong and had no problem with the stairs. Did a bit extra along the way. [12 mi @ 11:35 min/mi]
    Hoffmaster on 7/14/2013
  • Averaged over 18 mph which is good but not as good as I thought. Legs felt totally depleted. [10.25 mi @ 3:19 min/mi]
    Allendale West on 7/12/2013
  • Nice run. Legs felt depleted but I kept a good pace. [7 mi @ 8:26 min/mi]
    Plaster Creek on 7/11/2013
  • Averaged just under 19mph which is good. I'm getting better. [13.5 mi @ 3:33 min/mi]
    Allendale on 7/9/2013
  • Didn't care for running on the pavement but the gravel road part was nice. [6.25 mi @ 8:28 min/mi]
    Allendale Office on 7/8/2013
  • 1000 meters [.65 mi @ 36:55 min/mi]
    Kroc on 7/8/2013
  • Nice hilly course with Phil. Very enjoyable and I'm pleased with my results. Averaged 17mph. [27 mi @ 3:37 min/mi]
    Allegan on 7/7/2013
  • Man I miss running out to Hoffmaster. I forgotten how hilly it is and how much I love that. Did the stairs at the midway point and end for a total of almost 550 steps. That was fun! [11.5 mi @ 12:00 min/mi]
    Hoffmaster on 7/5/2013
  • Did rock 2 rock in 38:19, my second fastest 30 sec away from my fastest. Not bad for the day after a hard ride. [5.25 mi @ 8:59 min/mi]
    Aman on 7/1/2013
  • Nice ride. Did the 10, hillier miles. to the East of my usual trail head then rode to Ravana and back. [35 mi @ 3:25 min/mi]
    Musketawa Trail on 6/30/2013
  • 1000 meters [.65 mi @ 38:27 min/mi]
    Kroc on 6/28/2013
  • Just didn't have it tonight. Felt fatigued and dehydrated. [3.75 mi @ 8:48 min/mi]
    Aman on 6/27/2013
  • Lunch bike ride. Felt good. [13.6 mi @ 3:26 min/mi]
    on 6/26/2013
  • This seemed a lot harder than 8:22s but good to get it done. [7 mi @ 8:22 min/mi]
    Plaster Creek on 6/25/2013
  • 1000 meters. [.65 mi @ 41:32 min/mi]
    Kroc on 6/24/2013
  • Nice easy run in the woods. Back to my old trail shoes and now I remember why I don't run in them anymore. [10 mi @ 10:59 min/mi]
    Siedman on 6/22/2013
  • 800 meters [.5 mi @ 48:00 min/mi]
    Kroc on 6/21/2013
  • Trying out some new strides to see how they work with my foot. This one felt pretty good once I got started and my foot didn't hurt (more) when I was done. [7 mi @ 8:34 min/mi]
    Plaster Creek on 6/19/2013
  • Running with my feet wrapped with orthotics just didn't feel right. [6 mi @ 9:14 min/mi]
    Aman on 6/17/2013
  • Pretty good ride, just under 17 mph. My back got really sore which is not good. [28.5 mi @ 3:30 min/mi]
    Walker trail on 6/15/2013
  • 1200 meter swim. [.75 mi @ 33:20 min/mi]
    Kroc on 6/12/2013
  • Ran the Rock to Rock portion in 38:35, my second fastest. And my legs fest fatigued after Sunday's race so a good run. [5.25 mi @ 8:53 min/mi]
    Aman on 6/11/2013
  • 800 meters. Took it pretty easy after yesterday's race. [.5 mi @ 52:00 min/mi]
    Kroc on 6/10/2013
  • Nice, felt like I was flying by people. 20 seconds faster than my last 5K. [3.1 mi @ 7:18 min/mi]
    GR Tri on 6/9/2013
  • Nice ride. Trouble getting my shoes on. 19.5 mph [14 mi @ 2:51 min/mi]
    GR Tri on 6/9/2013
  • Horrible but better than last time! [.5 mi @ 36:00 min/mi]
    GR Tri on 6/9/2013
  • Took a bit easy with a race this weekend. Ran the Rock to Rock in 40:30 [5.25 mi @ 9:15 min/mi]
    Aman on 6/3/2013
  • 1200 meters. [.75 mi @ 40:00 min/mi]
    Kroc on 6/3/2013
  • Nice tough run. Did Rock to Rock in 37:40 a full 1:15 faster than my next best time. That Rocks! [5.25 mi @ 8:48 min/mi]
    Aman on 5/31/2013
  • 1200 meter swim. Felt good. [.75 mi @ 38:39 min/mi]
    Kroc on 5/31/2013
  • Typical 1000 meter swim. [.65 mi @ 43:04 min/mi]
    Kroc on 5/29/2013
  • A very rainy lunch run. Not as fast as past runs, off by a minute 30 secs., but still nice to get out and go. [5.25 mi @ 9:15 min/mi]
    Aman on 5/28/2013
  • This felt really good. Ran negative loops by about 20 secs and enjoyed it. Nice run. [10.5 mi @ 9:52 min/mi]
    Siedman on 5/26/2013
  • Ran the Rock to Rock portion in 38:58.5, my fastest yet! Foot felt pretty good, a little bit sore but okay. [5.25 mi @ 8:57 min/mi]
    Aman on 5/23/2013
  • Averaged around 16.5 mph. Longest ride of the year so far [20 mi @ 3:32 min/mi]
    Kent Trails Caladonia on 5/22/2013
  • Pretty good time for have swam and ridden before. This was a good run for me. [3.1 mi @ 7:23 min/mi]
    Jenison Tri on 5/18/2013
  • Pretty good bike ride. Averaged 18 mph but was starting to die that last 3 miles. Need longer training rides. [17.5 mi @ 3:15 min/mi]
    Jenison Tri on 5/18/2013
  • Pretty terrible swim. Slower than in the pool. [.4 mi @ 42:30 min/mi]
    Jenison Tri on 5/18/2013
  • Practice bike to run transition. [1 mi @ 9:30 min/mi]
    Plaster Creek on 5/15/2013
  • Easy ride on the mtn bike. [5 mi @ 5:12 min/mi]
    Plaster Creek on 5/15/2013
  • Pretty easy spin. [7.5 mi @ 4:00 min/mi]
    Hotel on 5/14/2013
  • No Comment. [.65 mi @ 38:27 min/mi]
    Kroc on 5/13/2013
  • 1200 meters. [.75 mi @ 40:00 min/mi]
    Kroc on 5/10/2013
  • 900 meters. Got lazy and bored and didn't go as far as I could have. [.6 mi @ 40:00 min/mi]
    Kroc on 5/8/2013
  • Nice ride, reasonably hilly, clocked in at over 18 mph which is good. At bit scary with traffic. [17.25 mi @ 3:20 min/mi]
    Allendale Linden on 5/7/2013
  • Rock to Rock in 39:16. First time in years I've run that so fast. Nice! [5.25 mi @ 8:57 min/mi]
    Aman Park on 5/6/2013
  • 1200 meters [.75 mi @ 38:39 min/mi]
    fKroc on 5/6/2013
  • Working on transition from bike to running. [1 mi @ 9:03 min/mi]
    Kent Trails on 5/5/2013
  • Squeezed in a ride. [10 mi @ 3:27 min/mi]
    Kent Trails on 5/5/2013
  • Very nice day. Felt good. Boring course [10.5 mi @ 9:20 min/mi]
    Marysville on 5/4/2013
  • 1200 meters. [.75 mi @ 37:20 min/mi]
    Kroc on 5/3/2013
  • Nice warm day, nice hilly ride. Averaged 18.5 mph [14 mi @ 3:12 min/mi]
    Allendale on 5/2/2013
  • I bit tired. Looking forward to a day off from cardio tomorrow. [3.5 mi @ 8:48 min/mi]
    BizStream on 4/30/2013
  • 1000 meters. [.65 mi @ 40:00 min/mi]
    Kroc on 4/29/2013
  • Ugh. Pretty muddy in areas but I just didn't have it today. Felt exhausted. [10.5 mi @ 11:25 min/mi]
    Siedman on 4/28/2013
  • Nice and easy. [10 mi @ 3:32 min/mi]
    Kent Trails on 4/26/2013
  • 800 meters [.5 mi @ 40:00 min/mi]
    Kroc on 4/26/2013
  • 1000 meters [.65 mi @ 35:23 min/mi]
    Kroc on 4/24/2013
  • Really hard spin class [25 mi @ 4:00 min/mi]
    Snap Spin on 4/23/2013
  • Pretty good pace for me. [6 mi @ 8:35 min/mi]
    Plaster Creek on 4/22/2013
  • 1000 meters [.65 mi @ 38:27 min/mi]
    Kroc on 4/22/2013
  • Happy with my time but I got passed the last 50 yards and missed first place by less than 4 seconds! [3.1 mi @ 6:52 min/mi]
    Schmohz 5K on 4/20/2013
  • Rained reasonably hard. But it was quick and worth it. [3 mi @ 7:27 min/mi]
    Boston memorial run on 4/17/2013
  • Pretty easy run but I picked it up on the way back. Felt good. [5 mi @ 8:27 min/mi]
    Plaster Creek on 4/15/2013
  • No Comment. [.75 mi @ 40:00 min/mi]
    Kroc on 4/15/2013
  • Warm up and warm down. [2.5 mi @ 10:39 min/mi]
    Kroc on 4/13/2013
  • On the treadmill. Liked my pace on this one! [3.1 mi @ 7:21 min/mi]
    Kroc on 4/13/2013
  • 800 meters [.5 mi @ 40:00 min/mi]
    Kroc on 4/8/2013
  • I bit slow but probably a bit longer than stated too. Much cooler than expected. Did well through 12 but that last bit was tougher. Wanted to cut off after 12 but didn't. Good run. [14.5 mi @ 10:57 min/mi]
    Siedman on 4/7/2013
  • That sucked. Sprained my ankle and it wasn't something I could run through. Had to wrap it up early and get some ice. [3.25 mi @ 10:27 min/mi]
    Aman on 4/3/2013
  • Warm up and warm down [1 mi @ 9:50 min/mi]
    BZS on 4/1/2013
  • Sure felt a lot faster. I hate this treadmill [3.1 mi @ 8:32 min/mi]
    BZS on 4/1/2013
  • 1000 meters. [.65 mi @ 36:55 min/mi]
    Kroc on 4/1/2013
  • That was not fun. Thought I would treat myself to a scenic run through the woods forgetting it takes a lot longer for the snow to melt in the woods. The was a 2 1/2 hour drudge through ankle deep crusty wet snow. My hips, knees and feet hurt. [12 mi @ 11:39 min/mi]
    North Country Trail on 3/30/2013
  • 1200 meters. [.75 mi @ 40:00 min/mi]
    Kroc on 3/29/2013
  • Legs had no energy so I wrapped it up early. [3.75 mi @ 9:11 min/mi]
    Aman on 3/27/2013
  • 800 meters. Took it easy today. [.5 mi @ 38:00 min/mi]
    Kroc on 3/27/2013
  • Painful after a 2 week lay off [27 mi @ 3:42 min/mi]
    Snap Spin on 3/26/2013
  • 1200 meters [.75 mi @ 33:20 min/mi]
    Kroc on 3/25/2013
  • Didn't want to go but felt good once I got going. [9 mi @ 8:42 min/mi]
    Plaster Creek on 3/24/2013
  • Nice easy stroll watching the game. [3.5 mi @ 9:57 min/mi]
    Kroc on 3/21/2013
  • 1200 meters [.75 mi @ 40:00 min/mi]
    Kroc on 3/20/2013
  • Warm up and warm down with stairs. [2 mi @ 9:20 min/mi]
    Kroc on 3/19/2013
  • Humming right along on the tread mill [3.1 mi @ 7:30 min/mi]
    Kroc on 3/19/2013
  • This may be my best time yet at 1000 meters. [.65 mi @ 36:55 min/mi]
    Kroc on 3/18/2013
  • Nice easy recovery run through the neighborhood. Still areas with snow and ice on the trail [5 mi @ 8:50 min/mi]
    Neighborhood on 3/17/2013
  • Ouch. This one sucked because I wasn't ready. Needed much more stair climbing and long raced throughout the year. [26.5 mi @ 12:49 min/mi]
    on 3/9/2013
  • 1000 meters [.65 mi @ 38:27 min/mi]
    Kroc on 3/4/2013
  • Nice easy run through the neighborhood. It's really icy out there! [2.8 mi @ 10:13 min/mi]
    Neighborhood on 3/3/2013
  • No Comment. [4 mi @ 9:02 min/mi]
    Kroc on 2/27/2013
  • Tough speed class with lots of standing on the pedals. [28 mi @ 3:34 min/mi]
    Snap Spin on 2/26/2013
  • Ran to and from the race [2 mi @ 10:00 min/mi]
    Kroc on 2/23/2013
  • This was a good run for me! Conditions were snow covered icy streets and it was snowing. Glad for the Yack Tracks! [3.1 mi @ 7:37 min/mi]
    Dash Down Division on 2/23/2013
  • 1000 meters [.65 mi @ 33:50 min/mi]
    Kroc on 2/22/2013
  • Sure seemed a lot faster than 10 min miles [3.1 mi @ 10:00 min/mi]
    BZS on 2/21/2013
  • I can hardly wait for nicer weather when I can get outside. This sucked. [17 mi @ 11:28 min/mi]
    Kroc on 2/17/2013
  • Tread mill [4.1 mi @ 10:00 min/mi]
    BZS on 2/14/2013
  • No Comment. [.75 mi @ 36:00 min/mi]
    Kroc on 2/12/2013
  • Tough spin class [30 mi @ 3:22 min/mi]
    Snap Spin on 2/11/2013
  • No Comment. [.65 mi @ 35:23 min/mi]
    Kroc on 2/11/2013
  • Track and tread mill at the Kroc. Estimated 700 to 800 ft of climb on this run. [11 mi @ 9:49 min/mi]
    Kroc on 2/10/2013
  • 1000 meters. I am getting a little bit faster. [.65 mi @ 35:23 min/mi]
    Kroc on 2/8/2013
  • This treadmill blows. I started slow but really picked up the pace. No way 10:27 is right. [3.25 mi @ 10:27 min/mi]
    BZS Treadmill on 2/7/2013
  • 1000 meters. I'm getting faster! [.65 mi @ 32:18 min/mi]
    Kroc on 2/6/2013
  • No Comment. [27 mi @ 3:24 min/mi]
    Snap Spin on 2/5/2013
  • No Comment. [.5 mi @ 42:00 min/mi]
    Kroc on 2/4/2013
  • Man that sucked. Three 30 minute tread mill runs surrounded by over an hour on the track plus the little walking [15 mi @ 12:11 min/mi]
    Kroc on 2/3/2013
  • Track and tread mill [4.1 mi @ 9:33 min/mi]
    Kroc on 1/31/2013
  • 1000 meteres [.65 mi @ 38:27 min/mi]
    Kroc on 1/30/2013
  • This was a real butt kicker of a work out. Focus on strength. [26 mi @ 3:27 min/mi]
    Snap on 1/29/2013
  • Slow easy swim [.5 mi @ 50:00 min/mi]
    Kroc on 1/28/2013
  • Not much of a run but at least I did it. [4.25 mi @ 9:38 min/mi]
    Kroc on 1/27/2013
  • With my cold I hacked a bit but not too bad. Slow but at least I did it. [3.1 mi @ 10:00 min/mi]
    BZS on 1/23/2013
  • No Comment. [3.1 mi @ 9:30 min/mi]
    BZS Treadmill on 1/18/2013
  • Added 1/4 mile because I'm pretty sure the treadmill is messed up. [4.75 mi @ 9:03 min/mi]
    BZS Treadmill on 1/16/2013
  • 800 meters. Did 200 with paddles [.5 mi @ 48:00 min/mi]
    Kroc on 1/16/2013
  • Tough spin class. [26 mi @ 3:36 min/mi]
    Snap Spin on 1/15/2013
  • Used my paddles today and now my shoulder hurts. [.5 mi @ 44:00 min/mi]
    Kroc on 1/14/2013
  • Felt good starting that 3rd loop but not when I finished. That was a tough run for me. [14 mi @ 11:30 min/mi]
    Siedman on 1/13/2013
  • Ran the rock to rock part in 42:45 which is pretty good for this time of year. [5.25 mi @ 9:31 min/mi]
    Aman on 1/11/2013
  • Holy Shit that new tread mill is a death trap! [3.1 mi @ 8:42 min/mi]
    BZS tread mill on 1/9/2013
  • 1000 meters [.65 mi @ 35:23 min/mi]
    Kroc on 1/9/2013
  • Tri spin group. This was tough! [25 mi @ 3:36 min/mi]
    on 1/8/2013
  • Combo of tread mill, track and stairs. Well over 500 ft of climb. [7 mi @ 8:44 min/mi]
    Kroc on 1/5/2013
  • 1000 meters. Didn't feel like doing this but did it anyway. [.65 mi @ 41:32 min/mi]
    Kroc on 1/4/2013
  • Had to squeeze this one in. Don't want Brian to get too far ahead of me. [3.1 mi @ 8:42 min/mi]
    Basement treadmill on 1/2/2013
  • 1000 meters. [0.65 mi @ 36:55 min/mi]
    Kroc on 1/2/2013
  • Yak Tracks worked great. [6.2 mi @ 8:57 min/mi]
    Plaster Creek on 12/31/2012
  • Little rainy to start but some sun shine towards the end. Nice run for me. [13.5 mi @ 11:03 min/mi]
    Siedman on 12/16/2012
  • Rock to Rock in 41.27 which is good for me. [5.25 mi @ 9:22 min/mi]
    on 12/12/2012
  • Only 800 meters today because my back hurts. [.5 mi @ 40:00 min/mi]
    Kroc on 12/3/2012
  • Nice day, felt good, add about 2.5 over what I normally do. [12.5 mi @ 10:28 min/mi]
    Siedman on 12/2/2012
  • No Comment. [.6 mi @ 41:39 min/mi]
    Kroc on 11/30/2012
  • Good hard spin class [18 mi @ 3:20 min/mi]
    Kroc on 11/29/2012
  • On the treadmill with a slight incline. Felt pretty good but got a blister on my toe. [3.1 mi @ 7:49 min/mi]
    Kroc on 11/28/2012
  • Warm up and warm down [1.5 mi @ 10:00 min/mi]
    Kroc on 11/28/2012
  • No Comment. [.6 mi @ 41:39 min/mi]
    kroc on 11/28/2012
  • Ran the rock to rock portion in 44:16 which is pretty good. Felt very good event though it was cold. [5.25 mi @ 10:00 min/mi]
    Aman on 11/26/2012
  • Felt pretty good this morning. [.5 mi @ 44:00 min/mi]
    Kroc on 11/26/2012
  • Cool, breezy but sunny day. [7 mi @ 9:08 min/mi]
    Marysville on 11/23/2012
  • Spin class [18 mi @ 3:20 min/mi]
    Kroc on 11/20/2012
  • No Comment. [.5 mi @ 48:00 min/mi]
    Kroc on 11/19/2012
  • Beautiful day! Felt good. [6.25 mi @ 9:09 min/mi]
    Plaster Creek on 11/18/2012
  • I bit slow but a beautiful warm sunny day and a great day for a run. [10 mi @ 11:10 min/mi]
    on 11/11/2012
  • 800 meters. Starting to get into it. My shoulder didn't hurt as much today. [.5 mi @ 48:00 min/mi]
    Kroc on 11/9/2012
  • Spin class [18 mi @ 3:20 min/mi]
    Kroc on 11/8/2012
  • Spin class. Really no idea how far but at least 18. [18 mi @ 3:20 min/mi]
    Kroc Spin on 11/6/2012
  • Boy does it suck getting back into something. I hurt from swimming! [.5 mi @ 44:00 min/mi]
    Kroc on 11/5/2012
  • Cool but nice and sunny. Felt good. [8.25 mi @ 9:24 min/mi]
    Plaster Creek on 11/4/2012
  • Lunch run through the park. Cool and breezy but nice. [4.25 mi @ 9:15 min/mi]
    Aman on 11/1/2012
  • Ran 5K on treadmill doing 8 min miles. The other 1.4 was running to and from the club. [4.5 mi @ 9:08 min/mi]
    Kroc on 10/30/2012
  • Started out slow and picked up easy. Felt surprisingly good for this pace. Finished 3rd in my age group! [3.1 mi @ 8:09 min/mi]
    Alger 5K on 10/27/2012
  • What a beautiful day for a long run. Did both sets of stairs, tough course. [11.5 mi @ 12:21 min/mi]
    Hoffmaster on 10/25/2012
  • Ran both loops at the same pace but started to die the last 2 miles. Beautiful sunny warm day. [10 mi @ 9:53 min/mi]
    Siedman on 10/21/2012
  • A bit slower than earlier in the week. Cool rainy day but still an enjoyable run. [5.25 mi @ 9:33 min/mi]
    Aman on 10/19/2012
  • Did the rock to rock 4.5 in under 42 min., my best in a while. [5.25 mi @ 9:33 min/mi]
    Aman on 10/16/2012
  • Felt very good. Knee and back didn't bother me but I could feel them. [6.25 mi @ 9:36 min/mi]
    Neighborhood on 10/14/2012
  • Nice easy run per doctor's orders. Knee seems okay. [5.25 mi @ 10:24 min/mi]
    Aman on 10/7/2012
  • Run to the club, run 5K, run home. [4.25 mi @ 8:32 min/mi]
    Kroc on 10/3/2012
  • Second loop a minute and a half faster than the first. But I blew out my left knee with 1/4 mile to go. Not good. [10 mi @ 10:28 min/mi]
    Siedman on 9/30/2012
  • No Comment. [3.5 mi @ 9:55 min/mi]
    Aman on 9/27/2012
  • No Comment. [11.5 mi @ 3:28 min/mi]
    Allendale on 9/26/2012
  • Nice trail, flat with lots of roots but some of it not that well traveled. [6.25 mi @ 9:40 min/mi]
    Oak Openings Park OH on 9/19/2012
  • Ran out of steam on the second loop. Really wanted to do that one faster but ended up over a minute slower. [10 mi @ 10:09 min/mi]
    Siedman on 9/16/2012
  • Aman Park. Felt pretty good. [5.25 mi @ 9:36 min/mi]
    on 9/13/2012
  • Nice run after Ethan's soccer game. Felt better than I thought I would. [8 mi @ 9:16 min/mi]
    Hoffmaster on 9/8/2012
  • Felt good to get out and run. It's been a week! [5.5 mi @ 9:49 min/mi]
    Aman on 9/6/2012
  • 16mph a bit slower than I would have liked. Legs felt pretty spent. [15.25 mi @ 3:41 min/mi]
    Paul Henry on 8/26/2012
  • Real slow. I felt very fatigued from the start and this was a reminder how much tougher this course is than my others. Ugh. [10.5 mi @ 12:17 min/mi]
    Hoffmaster on 8/25/2012
  • 17mph average which is okay. [11.6 mi @ 3:26 min/mi]
    Allendale on 8/22/2012
  • Nice. Felt better than I have i a long time. Ran second loop faster than the first. A little rain but not bad. That was fun! [10 mi @ 10:27 min/mi]
    Siedman Park on 8/19/2012
  • Felt good but had to be faster and shorter as I only had lunch time to run. Light rain made it nice and cool. [4 mi @ 8:56 min/mi]
    Aman on 8/16/2012
  • Almost 17mph which is better. [11.5 mi @ 3:28 min/mi]
    Allendale on 8/15/2012
  • Warm up and warm down [2 mi @ 9:50 min/mi]
    Allendale track on 8/14/2012
  • 4 X 200 @ 44 - 47 4 X 400 @ 1:45 -1:150 3 X 800 @ 3:47 - 3:51 [3 mi @ 7:17 min/mi]
    Allendale track on 8/14/2012
  • Felt pretty good. Faded towards the end but making progress. [7.5 mi @ 10:58 min/mi]
    Siedman on 8/11/2012
  • Slow, stiff and painful. Still getting used to running again. I hope this gets easier soon. [3.5 mi @ 10:29 min/mi]
    Aman on 8/9/2012
  • Averaged 16.5 I really need to bike more, this was tough. [8 mi @ 4:15 min/mi]
    Allendale on 8/8/2012
  • Warm up and warm down. [2 mi @ 9:37 min/mi]
    Kattie on 8/7/2012
  • 12x400 killer workout. Died the last couple. [3 mi @ 7:36 min/mi]
    Kattie on 8/7/2012
  • Felt much better than my last run. [5.25 mi @ 10:05 min/mi]
    Aman on 8/5/2012
  • This getting back into shape thing really sucks. Ended up run walking the last 1/2 mile. [2.75 mi @ 9:57 min/mi]
    Plaster Creek Park on 8/2/2012
  • Warm up and warm down. [1.5 mi @ 9:06 min/mi]
    Kattie on 7/31/2012
  • Foot was good, a little sore after but boy am I out of shape! 800X4 under 4 min and 400X4 under 2 min [3 mi @ 7:38 min/mi]
    Kattie on 7/31/2012
  • Nice try but foot hurt too much to run. [2 mi @ 8:30 min/mi]
    Kattie on 7/24/2012
  • An okay ride at 15.5 mph. would have gone longer had my foot not hurt so much. [12 mi @ 3:50 min/mi]
    Kazoo to Wing on 7/21/2012
  • Took a pretty good fall, landing on my water bottle and knocking the wind out of myself. Ouch. Managed to finish up a shorter version of what I had planned. [3.75 mi @ 10:12 min/mi]
    Aman on 7/5/2012
  • Warm up and warm down [2 mi @ 10:30 min/mi]
    Kattie on 7/3/2012
  • 4X1200 meters all at or under 6 minutes [3 mi @ 7:57 min/mi]
    Kattie on 7/3/2012
  • Called it after 1 loop, wilted from the heat. [11 mi @ 11:10 min/mi]
    Hoffmaster on 7/1/2012
  • Its a start. [11 mi @ 3:27 min/mi]
    on 6/29/2012
  • 1,000 meters [.65 mi @ 36:55 min/mi]
    Kroc on 6/29/2012
  • Another run in my huaraches. Not bad however I started to get hot spots on the balls of my feet. [5.5 mi @ 10:35 min/mi]
    Aman on 6/28/2012
  • 1000 meters. [.65 mi @ 40:00 min/mi]
    Kroc on 6/27/2012
  • Warm up and warm down which included 500 stairs. [2 mi @ 10:15 min/mi]
    Kattie on 6/26/2012
  • 200 yard over unders X16 [4 mi @ 7:51 min/mi]
    Kattie on 6/26/2012
  • Unsure of the mileage. Paved and gravel flat course so it may have been further. [6.5 mi @ 9:43 min/mi]
    Marysville OH on 6/24/2012
  • First run in my huaraches and it wasn't bad, actually good. I'm please but still have to get used to them. And the real test will be a long trail run. [2.5 mi @ 9:34 min/mi]
    on 6/21/2012
  • Warm up and warm down [2 mi @ 10:30 min/mi]
    Kattie's group on 6/19/2012
  • 10 sprints up hill. Estimate on the distance. [1 mi @ 5:49 min/mi]
    Kattie's group on 6/19/2012
  • Felt pretty good though 13 but that last 3 was tough. Finished with a set of stairs. [16 mi @ 11:11 min/mi]
    Hoffmaster on 6/17/2012
  • No Comment. [.85 mi @ 23:31 min/mi]
    Kroc on 6/11/2012
  • Slow but it was hot and hilly. Didn't feel all that great. [10 mi @ 10:41 min/mi]
    Siedman on 6/10/2012
  • Slow but a run. Felt pretty good after. [5.25 mi @ 10:11 min/mi]
    Aman on 6/7/2012
  • Warm up and warm down [2 mi @ 10:30 min/mi]
    Kattie on 6/5/2012
  • 4X800 and 25XStairs 800s all under 4 min [4 mi @ 8:00 min/mi]
    Kattie track on 6/5/2012
  • Warm up and warm down. [2 mi @ 8:54 min/mi]
    Kattie's track on 5/29/2012
  • Screaming fast for Tom. 4X880, 4X440 & 4X220 each at a faster pace than the one before. [3.5 mi @ 6:42 min/mi]
    Kattie's track on 5/29/2012
  • This one was killer. Legs just had no jump at all but I did manage to get a reasonable distance in. [10.5 mi @ 10:24 min/mi]
    Hoffmaster on 5/24/2012
  • No Comment. [.5 mi @ 40:00 min/mi]
    Kroc on 5/23/2012
  • Ran 8X440 from 1:50 down to 1:32 and 4X880 from 3:58 to 3:30. Nice bunch of speed work. Add to that warm up and warm down at a 9 min pace. [5 mi @ 7:47 min/mi]
    Kattie's Group on 5/22/2012
  • No Comment. [8 mi @ 3:45 min/mi]
    Allendale on 5/18/2012
  • Did 1,000 meters in 24 minutes, my fastest [.75 mi @ 41:20 min/mi]
    Kroc on 5/18/2012
  • This run felt pretty good. [5.25 mi @ 9:42 min/mi]
    Aman on 5/17/2012
  • Nice hard trail run. Most of it fun the last 3 - 4 miles tough. Only 1 set of stairs today. [15.5 mi @ 10:12 min/mi]
    Hoffmaster on 5/13/2012
  • First bike ride. Not bad but the hills were a bitch. [8.5 mi @ 3:31 min/mi]
    Allendale on 5/11/2012
  • Felt great in the pool today and had a very good time. [.75 mi @ 33:20 min/mi]
    Kroc on 5/11/2012
  • Nice easy stroll through the park. Very stiff to start. [5.25 mi @ 9:54 min/mi]
    Aman on 5/10/2012
  • Just no into it this morning and a bit sore from yesterday's run. [.5 mi @ 44:00 min/mi]
    Kroc on 5/9/2012
  • Mostly drills with 4 X 800 at 7:35 plus warm up and warm down [3.5 mi @ 8:17 min/mi]
    Caledonia Track on 5/8/2012
  • Nice enjoyable run on the hilly "Wild Course" trail out at Hoffmaster with 5 sets of stairs at the end. [6 mi @ 11:09 min/mi]
    Hoffmaster on 5/6/2012
  • Warm muggy morning. Beautiful trails, saw 2 waterfalls, very fun run. [10.5 mi @ 11:14 min/mi]
    Mohician State Park on 5/4/2012
  • Ran between Ethan's soccer games. Nice grassy trail, even ran the last 2 miles barefoot. [7.5 mi @ 9:34 min/mi]
    Kazoo Park on 4/29/2012
  • Didn't feel like doing this. [.5 mi @ 46:00 min/mi]
    Kroc on 4/27/2012
  • Nice day and a nice lunch run. [5.25 mi @ 9:51 min/mi]
    Aman on 4/24/2012
  • No Comment. [.75 mi @ 48:00 min/mi]
    Kroc on 4/23/2012
  • Slow but very enjoyable and really hilly. It's been years since I've run here. Sprinted up the luge stairs and the big hill to the blockhouse. [8 mi @ 10:41 min/mi]
    North Muskegon on 4/21/2012
  • Slow but enjoyable. 4 sets of stairs at the end. [5 mi @ 10:52 min/mi]
    Hoffman on 4/18/2012
  • Nice hard run. Felt good to get my sweat on. [7 mi @ 8:51 min/mi]
    Plaster Creek on 4/15/2012
  • Felt very good. [5 mi @ 8:35 min/mi]
    Plaster Creek on 4/12/2012
  • What a beautiful day. Saw Karen and a great looking Brittany on the trail today. [5.5 mi @ 9:39 min/mi]
    Aman on 4/7/2012
  • No Comment. [.612 mi @ 35:56 min/mi]
    Kroc on 4/6/2012
  • No Comment. [.625 mi @ 41:36 min/mi]
    Kroc on 4/2/2012
  • Did well for 10 then faded fast. [12 mi @ 11:36 min/mi]
    Siedman on 4/1/2012
  • No Comment. [.61 mi @ 37:42 min/mi]
    on 3/29/2012
  • No Comment. [.61 mi @ 36:03 min/mi]
    Kroc on 3/28/2012
  • No Comment. [.61 mi @ 37:42 min/mi]
    Kroc on 3/26/2012
  • Beautiful day but a bit tougher run than I expected. Did do the stairs 4 times at the end. [15.5 mi @ 11:15 min/mi]
    Hoffmaster on 3/25/2012
  • Better but boy was it hot! Not used to that yet. [5 mi @ 8:37 min/mi]
    Plaster Creek on 3/21/2012
  • Nice easy ride just to get used to being in the saddle again. [7 mi @ 5:00 min/mi]
    plaster Creek on 3/20/2012
  • Felt good after Friday's horrible run. [5 mi @ 8:53 min/mi]
    Plaster Creek on 3/18/2012
  • That felt dreadful. Legs were like lead and my feet hurt. [3.1 mi @ 10:19 min/mi]
    Ama on 3/16/2012
  • Ouch. That hurt. Quite a bit slower than last year. I really missed the stair workout. [37.2 mi @ 14:05 min/mi]
    LBL on 3/10/2012
  • 1000 meters [.625 mi @ 41:36 min/mi]
    Kroc on 3/5/2012
  • Nice easy run. Into my taper. [3.1 mi @ 9:30 min/mi]
    Kroc on 3/4/2012
  • No Comment. [.625 mi @ 41:36 min/mi]
    Kroc on 3/2/2012
  • Spin class. [20 mi @ 3:23 min/mi]
    Kroc on 3/1/2012
  • What a nice mild day for a run outdoors. [5 mi @ 8:45 min/mi]
    Neighborhood on 2/29/2012
  • Monday morning 1000 meter swim. [.625 mi @ 41:36 min/mi]
    Kroc on 2/27/2012
  • So did not feel like running today. Never got into it at all. [5 mi @ 9:24 min/mi]
    Kroc on 2/26/2012
  • First time I've gone a mile. Nice. [1 mi @ 47:00 min/mi]
    Kroc on 2/24/2012
  • Spin class with some warm up first. [20 mi @ 3:23 min/mi]
    Kroc on 2/23/2012
  • Spin on bike. [12 mi @ 2:35 min/mi]
    Kroc on 2/21/2012
  • Just getting back into it. [.5 mi @ 42:00 min/mi]
    Kroc on 2/20/2012
  • Nice day but that hurt a bit. Probably will be worse tomorrow. Nice run. [15.5 mi @ 11:29 min/mi]
    Siedman on 2/19/2012
  • Nice easy run through the park on a very warm, sunny Winter's day. [5.5 mi @ 10:12 min/mi]
    Aman on 2/15/2012
  • It was tougher than I thought running back to back days. Legs are tired. [5.25 mi @ 9:39 min/mi]
    Aman on 2/8/2012
  • 1,200 meters with drills. [.75 mi @ 42:39 min/mi]
    Kroc on 2/8/2012
  • Fast part of my run. [3.1 mi @ 8:12 min/mi]
    Kroc on 2/7/2012
  • Warm up [1 mi @ 9:50 min/mi]
    Kroc on 2/7/2012
  • 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
  • No Comment. [17 mi @ 3:31 min/mi]
    on 1/26/2012
  • To practice my transition from bike to running. It went well. [1 mi @ 9:00 min/mi]
    Kroc on 1/26/2012
  • Spin [12.75 mi @ 2:58 min/mi]
    Kroc on 1/24/2012
  • Warm up and warm down for my bike ride. [2 mi @ 9:09 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
  • Speedy tread mill run. [3.75 mi @ 8:00 min/mi]
    Kroc on 4/19/2011
  • Warm up, warm down [2 mi @ 9:00 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