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User Profile for twass
User Name:twass
Location:Webster Groves, MO
About Me:
Member Since:07/24/2011
Distance Run:2084.00
 
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Running Routes created by twass

Route NameDescriptionDistanceTypeAction
Wash/Beaumont/Wash 4 4.00 Running Show this run
Old Webster 6 Mile 6.02 Running Show this run
Wash/Comp/Market/Wash 5.28 Running Show this run
Yet another Arch/Eads/Als Mean 5.52 Running Show this run
Old Webster/Swon to Helfenstei 4.45 Running Show this run
Short Route/Parsons 3.60 Running Show this run
Kirkham/Martha Rounds 4.33 Running Show this run
Memphis in April 9.28 Running Show this run
Yet another WG meander 4.85 Running Show this run
4.3 Soulard A few detours due to Ballpark Village construction 6.10 Running Show this run
Easter 2013 7.28 Running Show this run
Easter 2013 7.28 Running Show this run
3.30.13 run/walk 3.75 kirkham/manchester/RH loop, plus nina walk 4.43 Running Show this run
A/A/E/Wash 4.41 Running Show this run
Arch/RFTrail Flat 4.77 Running Show this run
Forest Park Walk - 1.12.13 2.82 Running Show this run
1.6.13 OW variation 5.34 Running Show this run
Straubs, BreadCo and Strattons Stops to put up GSAC fliers 7.50 Running Show this run
Webster 10 10.05 Running Show this run
Millard North 5 Mile 5.24 Running Show this run
Unger Park Hike 1.91 Running Show this run
Baltimore Inner Harbor Run 4.71 Running Show this run
Arch to New Bridge 5.40 Running Show this run
11.4.12 run Old Webster with Gray/Cedar/Gore detour. 4.59 Running Show this run
Old/Blackburn/Newport 8.63 Running Show this run
Grand Avenue to Dumpster Drive 5.52 Running Show this run
Arch/NLCS 4.79 Running Show this run
Gotta Mix it Up flat, then hilly 5.41 Running Show this run
Emmenegger Park Hike 3.00 Running Show this run
Locust/Spruce Run 5.17 Running Show this run
WGHS 6 Mile 6.08 Running Show this run
Constitution Trail Run 7.68 Running Show this run
Als/Eads/Arch 5.70 Running Show this run
Webster 10k 6.23 Running Show this run
Soccer Run 3.31 Running Show this run
Yet another Arch/Landing Route some sun, some shade 4.11 Running Show this run
Labor Day Ride 15.81 Running Show this run
Webster 10.5 10.54 Running Show this run
Another Arch w/Steps Variation 3.83 Running Show this run
KW/WG Meander 11.39 Cycling Show this run
Broad, Sou & Brew 5.52 Running Show this run
Shaw Park to Forest Park 10.21 Running Show this run
Anniversary Hike 6.04 Running Show this run
Dipsea Trail Run 6.00 Running Show this run
Pt. Reyes Lighthouse/Seashore 0.01 Running Show this run
Muir Woods National Monument 0.01 Running Show this run
Century Run II 3.57 Running Show this run
Classic Kirkwood 6.45 Running Show this run
Sunday Grant's Trail Ride 23.12 Running Show this run
TriDay Ride 7.71 Cycling Show this run
nina walk 7.2.12 0.97 Running Show this run
Century 5k 3.11 Running Show this run
Bike Workout 0.00 Cycling Show this run
Rockwood Summit Step Workout 4 laps in lane 8 w/bleacher steps 1.38 Running Show this run
Rockwood Summit Track Workout 1-2-3-4-5-6-7-8-8-7-6-5-4-3-2-1 (4.22) 4.33 Running Show this run
St. Clair Law Day 5k 3.16 Running Show this run
nina walk 4.30.12 0.99 Running Show this run
nina walk 5.2.12 1.16 Running Show this run
Slippery When Wet alternative 4.84 Running Show this run
Landing/Eads/Arch w/Steps 5.37 Running Show this run
Old Webster w/Gray jag 4.51 Running Show this run
Two Brewery Run 6.90 Running Show this run
I'm Late! 4.69 Running Show this run
nina walk 4.14.12 w/tw and nina. 1.31 Running Show this run
Easter 2012 6.16 Running Show this run
GPG 5k 3.11 Running Show this run
Old Webster w/Swon Cutoff 4.33 Running Show this run
Soulard/AB/Broadway 5.85 Running Show this run
Arch Loop w/Steps 2.29 Running Show this run
3.25 BW/Glen/LW/RH 4.43 Running Show this run
Nina Mile Loop 1.09 Running Show this run
A/A/A 3.94 Running Show this run
Slippery Route w/RH c/d 4.99 Running Show this run
Pickle Creek Hike 3.18 hike at Hawn State Park. Pickle Creek Trail to crossover creek to Whispering Pine trail back to trailhead. distance approx. 2.10 Running Show this run
3.18 Webster 12k 7.51 Running Show this run
2012 St. Pat's Run 5.00 Running Show this run
3.14 Arch Grounds 4.33 Running Show this run
3.13 Short/Long loops 4.67 Running Show this run
3.10 nina run 5.60 Running Show this run
WGHS to Ted Drewes 10 mile 10.06 Running Show this run
2012 St. Pat's Training Run 5.53 Running Show this run
Old Webster 2/26 add c/d to rh, then to Oak, through park, to Slocum to Foote and back to start 5.36 Running Show this run
Nina run 2.25.12 2.62 Running Show this run
Home from College 2.28 Running Show this run
45 Minutes Downtown Arch to Union Station to Arch, Market to Washington 5.43 Running Show this run
Sunday Chubb route not accurate, esp on return trip. distance approximate. 3.58 Running Show this run
nina run 2.18.12 5.40 Running Show this run
Whitecliff Valentine Trail Run 3.50 Running Show this run
Soulard Wander 6.06 Running Show this run
SuperBowl Short w/Nina 3.50 Running Show this run
SLTC Frostbite 15k 2011-12 9.32 Running Show this run
Double Arch Loop/WashAve. 3.65 Running Show this run
1.29.12 7.60 Running Show this run
Tour de Webster IX 9.14 Running Show this run
SLTC Frostbite 13.1M 2011-12 13.11 Running Show this run
Short Loop/Long Loop SL – 1.6; LL – 2.5 4.55 Running Show this run
Old Webster 1.15 w/Hills loop w/nina, varied by train stopped on tracks,then hill sets at end. 6.02 Running Show this run
A/A/E 1.9.12 Variation Arch, Al’s,Eads, to Market, to Broadway home 4.69 Running Show this run
SLTC Frostbite 20k 2011-12 12.43 Running Show this run
New Year's Eve Warmup flat kirkham/brentwood stretch, w/a quick stop at Straub’s. 3.65 Running Show this run
JB Park Hike 2.40 Running Show this run
Soulard/AB/Industrial/Arch 6.97 Running Show this run
Old Webster 12.29 Variation c/d back to rock hill and home 4.83 Running Show this run
Hemlock Overlook Hike Christmas Day 2011 w/the Wrights 2.00 Running Show this run
WM/Colonial Williamsburg 3.84 Running Show this run
Southside Long 9.61 Running Show this run
SLUH Soccer Run Lanes 1-8, then 8-1. 4.28 Running Show this run
12.19 A/A/E variation Turned around at Al’s due to long freight train 4.52 Running Show this run
Old Webster w/Bacon Loop 6.60 Running Show this run
Bacon/Brentwood 5 bacon loop w/nina, then kirkham/brentwood out/back. 5.28 Running Show this run
SLTC Frostbite 12k 2011-12 7.46 Running Show this run
Short Route 2.50 Running Show this run
WG/KW 2011.11.8 11.81 Running Show this run
Brentwood/Glen/LW Variation 5.28 Running Show this run
Brentwood/Glen/Lockwood 4.63 Running Show this run
TG Omaha 2011 4.40 Running Show this run
11.19 WG meander 5.45 Running Show this run
Nina run 11.19.11 2.07 Running Show this run
11.16 A/A/E 4.40 Running Show this run
11.13 Wicked variation 7.17 Running Show this run
11.12 Old Webster 4.73 Running Show this run
Short St Pat's Route 4.60 Running Show this run
Kirkwood 8.7 8.74 Running Show this run
WashAv/Compton/Market/Broadway 4.86 Running Show this run
10.30 Old Webster 4.62 Running Show this run
10.29 Old Webster 4.56 Running Show this run
RnR WU/CD 1.68 Running Show this run
2011 RnR Half Marathon 13.11 Running Show this run
Two miler 2.05 Running Show this run
Wicked Hour Run 6.93 Running Show this run
Arch/Eads/Als/Arch 6.14 Running Show this run
Ivory Crockett Run 4 Webster 4.00 Running Show this run
Arch w/steps 2 laps around arch grounds, with 3 sets of steps on 2nd lap 3.83 Running Show this run
Omaha 11 Done in three sections – to amurs, twice around lake, then back from amurs. 11.06 Running Show this run
Arch/Eads/Arch 5.33 Running Show this run
9.18.11 Rainy Run cooldown w/jg between 4.15 and 4.75 8.16 Running Show this run
Eads/Arch/Soulard 10 Mile 10.12 Running Show this run
Wet Cherry Route 4.68 Running Show this run
Fox Run 5.58 Running Show this run
Clydesdale Park Hike - 9.5.11 1.78 Running Show this run
9.4.11 WGRC run 5.16 Running Show this run
9.2 R/W 5.82 Running Show this run
Arch/Eads/Arch 5.32 Running Show this run
Downtown to Gus' 10k 6.30 Running Show this run
WG/KW 2011.10 10.05 Running Show this run
E/A/A (low river version) 4.50 Running Show this run
New Kirkwood 9 9.06 Running Show this run
WashAve/Compton/Market 4.92 Running Show this run
Old Webster to Shrewbury 5.45 Running Show this run
Tour de Webster II 8.64 Running Show this run
8/6 Old Webster 4.65 Running Show this run
Tour de Boston 6.69 Running Show this run

Runs Logged by twass:

Route NameRun DescriptionDurationDistancePace (min/mile)Run Date
Soulard/AB 6 Mile noon. upper 60s, breezy and low humidity. good run; best in a while. felt pretty good and steady throughout. music helped. 9 flights after. 164 after. 00:51:21.00 6.05 8:29 05/24/13
Slippery Route w/RH c/d early am w/jg. 60s and ok. eh. no energy. walk breaks. frustrating. 00:00:00.00 4.99 0:00 05/22/13
Wash/Beaumont/Wash 4 noon w/joe. upper 70s and muggy. not too bad. a few breaks. 164 after. 00:00:00.00 4.00 0:00 05/20/13
Old Webster 6 Mile evening. 80s and humid. tired at first but then pretty steady. took a few walk breaks that helped. strong at end. music better than podcasts. 00:00:00.00 6.27 0:00 05/19/13
Kirkham/Martha Rounds noon. 70 and muggy. ok. better than last two runs. 00:00:00.00 4.33 0:00 05/18/13
Slippery Route w/RH c/d early am w/jg. 70s and muggy. not as bad as yesterday, but still tired legs. 00:00:00.00 4.99 0:00 05/16/13
Wash/Comp/Market/Wash noon. upper 80s and sunny. brutal. had nothing in legs or lungs. many walk breaks. 165.2 w/13.8% bf before. 162 after. 00:00:00.00 5.28 0:00 05/15/13
Old Webster 12.29 Variation early am w/jg. headache and stiff legs. muddled through. 166 after. 00:00:00.00 4.83 0:00 05/14/13
Yet another Arch/Eads/Als Mean noon w/joe. beautiful day. not huge energy but felt fine. 166 after. new “half diet” starting today. 00:00:00.00 5.50 0:00 05/13/13
Old Webster late afternoon after late Mom’s Day thai lunch. nice out, but felt like I had a boulder in my gut. followed it with a dog walk (home to foote to hammel to brainard through back to home (.5) 00:00:00.00 5.01 0:00 05/12/13
dog walk – home to park to parsons and back. 00:00:00.00 0.40 0:00 05/11/13
dog walk – home to foote to hammel to brainard to hull to kirkham to slocum to home. 00:00:00.00 0.65 0:00 05/11/13
Yet another Arch/Eads/Als Mean noon. warm and rainy. felt pretty good for a change. 165 after. 00:00:00.00 5.52 0:00 05/09/13
noon w/joe. 70s and nice. meander around arch grounds and eads, with 2 sets of arch steps/pushups. felt pretty good, but 167 after tempered that. 00:00:00.00 4.06 0:00 05/08/13
Dtown/Mtown 5 Mile variation noon w/joe. not great. 165 after 00:00:00.00 5.00 0:00 05/06/13
Slippery When Wet ok. 00:00:00.00 4.64 0:00 05/04/13
indoor at IW. three 1 mile intervals easy on treadmill, with 2 sets of weights in between. 166 after (barely). 00:00:00.00 3.17 0:00 05/03/13
Soulard/AB 6 Mile noon. not great, not terrible. a little stiff and r hip pain. 00:53:36.00 6.05 8:51 05/02/13
WashAv/Compton/Market/Broadway noon w/joe. 70ish and nice. still sore quads, but took it easy w/some walk breaks. 164 after. 00:00:00.00 4.86 0:00 04/29/13
Slippery When Wet Late morning. 50s and overcast. Pretty easy recovery run. Quads a bit sore. 00:00:00.00 4.64 0:00 04/28/13
St. Clair Law Day 5k Ok. A little queasy. 1st place age group. 00:24:17.00 3.16 7:41 04/27/13
Slippery Route w/RH c/d early am w/jg. easy. 00:00:00.00 4.99 0:00 04/25/13
Old Webster/Swon to Helfenstei early am w/jg. upper 50s and calm. another plodding run, this time w/a stiff lb. 00:00:00.00 4.45 0:00 04/23/13
Short Route/Parsons early evening. 70ish and nice. plodded through it. 00:00:00.00 3.60 0:00 04/22/13
Kirkham/Martha Rounds early evening. mid 60s and very nice. not a lot of energy after layoff/long run yesterday/day in the car, but glad I got it in. 00:00:00.00 4.33 0:00 04/21/13
Memphis in April afternoon. 70ish and sunny. first with dkim, jmos and pmoon. rests wtih dkim. got lost, but a good adventure. 00:00:00.00 9.28 0:00 04/20/13
early am. warm and stormy. went to spot to meet jg but storm sent us home. 00:00:00.00 1.10 0:00 04/18/13
Yet another WG meander afternoon. upper 70s and very windy. not much of anything except right hip pain. reebok testers. 00:00:00.00 4.85 0:00 04/14/13
Two miler am. 50ish and nice. first (abbreviated) lap w/nina. plenty of stops. felt good, esp on second lap. 00:00:00.00 3.76 0:00 04/13/13
Old Webster 12.29 Variation early am w/jg. arond 40 w/a breeze. not much energy. a few walk breaks. whatevs. 164 after. 00:00:00.00 4.65 0:00 04/12/13
Old Webster 12.29 Variation early am w/jg,rs. mid 60s and muggy. another strong one, started by jg and finished by me. about 8:30s, per rs. felt good to work hard. 00:00:00.00 4.83 0:00 04/09/13
treadmill in philly. felt fine. 00:00:00.00 3.50 0:00 04/07/13
Slippery Route w/RH c/d early am w/jg,rs. mid 30s and calm. tweaked back waking up but didn’t seem to effect run. jg pushed the pace and went hard at end. reebok testers. 00:00:00.00 4.99 0:00 04/04/13
4.3 Soulard noon. 50ish and a headwind on the return. moderate but steady pace and energy good. 9 flights after. 164 after. progress. two days off helped. reebok testers. 00:54:55.00 6.10 9:00 04/03/13
Easter 2013 afternoon w/jg. upper 60s and nice. both a little gimpy. made it through ok with some walk breaks. reebok testers. prob due for a day off. 00:00:00.00 7.28 0:00 03/31/13
3.30.13 run/walk late afternoon. 50 and light rain. pretty good energy for a change. good stretch before but still some r hip pain. reebok testers. 00:00:00.00 4.43 0:00 03/30/13
A/A/E/Wash noon. upper 50s and nice. ok. a bit stiff and not much energy, but not terrible. some r hip pain near end, which happens sometimes. 18 flights. reebok testers. 165.9 after. 00:00:00.00 4.41 0:00 03/29/13
Slippery Route w/RH c/d early am w/rs. upper 30s and pleasant. a little stiff but decent run. we were chatty today,so didn’t think much about it. reebok testers. 00:00:00.00 4.99 0:00 03/28/13
Arch/RFTrail Flat noon w/joe. upper 30s with swirling breeze. not too bad after got warmed up. legs a little sore. 9 flights after. 166 after. reebok testers. 00:00:00.00 4.77 0:00 03/26/13
I’ll give myself a mile for walking back/forth shoveling 3x for over 2 hours during snow storm… 00:00:00.00 1.00 0:00 03/24/13
Old Webster late afternoon. 50ish w/a breeze. sore w/r hip pain, but made it through ok. reebok testers. 00:00:00.00 4.51 0:00 03/23/13
Fox Run noon. upper 30s. up and down energy. felt better after stops at stoplights and 1/2 inning of Harris-Stowe/Lyon baseball game. 18 flights. 165 after. 00:00:00.00 5.58 0:00 03/22/13
Old Webster 12.29 Variation early am w/jg,rs. low 20s. creaky and too much wine last night. rolled an ankle. at least I did it. 00:00:00.00 4.83 0:00 03/21/13
Old Webster 12.29 Variation early am w/jg. 30 w/a lite breeze. sore but passable. 00:00:00.00 4.83 0:00 03/19/13
Regular Arch Run noon w/joe. 40ish. legs very heavy, like I would expect after long layoff. 18 flights. worst was 167 after…sigh. 00:00:00.00 3.70 0:00 03/18/13
2012 St. Pat's Run 2013 St. Pat’s Run. back after month layoff due to long trial. went easy w/joe. upper 40s and windy. sore after, naturally. 00:48:41.00 5.00 9:44 03/16/13
Old Webster 12.29 Variation early am w/rs. mid 30s. not much there. and shoulder/arm numbness is there again, esp on r. 00:00:00.00 4.83 0:00 02/15/13
Old Webster 12.29 Variation early am w/jg,rs. mid 30s. easy and steady. no probs. am I feeling some numbness in my hands, or am I imagining it? 00:00:00.00 4.83 0:00 02/13/13
Slippery When Wet early am w/jg. upper 20s and calm. feeling effects of 4th consecutive day after being inconsistent. stiffness from low back down to ankles. overall, ok. 00:00:00.00 4.64 0:00 02/05/13
WashAv/Compton/Market/Broadway noon w/joe. 50ish, sunny and crisp. not much energy for either one of us. some walk breaks. 163 after. 00:00:00.00 4.86 0:00 02/04/13
Slippery When Wet dinner time. 30ish. felt pretty good. 165 after. 00:00:00.00 4.64 0:00 02/03/13
Flat three plus afternoon. 40ish and breezy. ok. added loop up to bacon to hammel around condos home. 00:00:00.00 3.90 0:00 02/02/13
SLTC Frostbite 13.1M 2011-12 upper 20s, lt breeze, sunny, dry. hadn’t trained in a few weeks d/t work schedule; did it anyway. some spurts of energy, but what you would expect. a lot of plodding and got really tight in last few miles. wanted to go slower but I’m no good at holding back. 8:11/7:56/8:41/8:09/16:41/8:21/8:36/9:03/9:02/9:04/8:45/8:57/1:15 01:52:45.00 13.11 8:36 01/26/13
Flat three plus late afternoon. mid 60s! great out; tough back. 00:00:00.00 3.23 0:00 01/19/13
Old Webster early am with jg,rs. legs fresh but not much energy. hard sprint at end. 00:00:00.00 4.51 0:00 01/17/13
Forest Park Walk - 1.12.13 walk w/tw,nina. followed by speeding ticket, lost wallet, etc… 00:00:00.00 2.82 0:00 01/12/13
Slippery When Wet early am w/jg. mid 20s and calm. felt good to start and then no energy in legs. a couple of walk breaks. sigh. 00:00:00.00 4.64 0:00 01/08/13
1.6.13 OW variation am. low 30s and a breeze. mildly stiff and sore w/some transient r hip pain. a little better energy than yesterday, maybe d/t music instead of podcast. 00:00:00.00 5.34 0:00 01/06/13
Straubs, BreadCo and Strattons mid-am; mid 30s. legs springy at first, but then not much energy. pushed through it pretty steady, though. probably 9ish. 00:00:00.00 7.50 0:00 01/05/13
nina walk 4.30.12 afternoon walk w/tw,nina. 00:00:00.00 0.99 0:00 01/05/13
Slippery Route w/RH c/d early am w/jg. mid 20s and lt wind. not terrible, but never got loose. no complaints though. 00:00:00.00 4.99 0:00 01/03/13
noon. treadmill at IW. slow and steady until end, when picked up pace and incline. nothing hurt. 164 (barely) after. 00:00:00.00 3.80 0:00 01/02/13
nina walk 4.30.12 afternoon w/tw and dogs. 00:00:00.00 0.99 0:00 01/01/13
Flat three plus mid afternoon in the snow/rain. low 30s. stiff and sore; did it just to do it. .5 c/d walk with dogs right after. 00:00:00.00 3.73 0:00 12/31/12
Slippery When Wet mid afternoon. 40ish and pleasant. stiff and tired, r hip still an annoyance. trudged through it. 00:00:00.00 4.64 0:00 12/30/12
Slippery When Wet mid afternoon. low 30s and a breeze. took it easy and got that “ahhh” feeling at start after a long layoff, but stiff w/r hip pain during. not bad. .83 c/d loop w/nina, mushu after. 161 after. 00:00:00.00 5.47 0:00 12/29/12
late afternoon treadmill run at IW. 1st run after long layoff d/t strep throat and sinus infection. mostly slow with some strides and hills. some r flank pain but legs ok. good stretch pre and post. 163 after. Not bad, considering. 00:00:00.00 3.65 0:00 12/26/12
SLTC Frostbite 12k 2011-12 upper 40s and windy. felt strong at first, but long uphill stretch into wind was a bear. overall, ok. energy not great but not terrible. 163 after. 7:33/16:04/8:00/16:14/7:35/3:34. 00:59:02.00 7.46 7:54 12/15/12
Old Webster 12.29 Variation early am w/rs. upper 20s. was going to take day off, but too many holiday cookies prompted me to go another day, easy. 163 after. 00:00:00.00 4.83 0:00 12/14/12
Old Webster 12.29 Variation early am w/jg. upper 20s and calm. felt good at start, then a bit blah. not bad though. five hour is speeding up my morning process, which is an issue. 00:00:00.00 4.83 0:00 12/13/12
Old Webster 12.29 Variation early am w/jg,rs. low 20s but calm. up and down run but strong at end. r hamstring still sore but held up. 00:00:00.00 4.83 0:00 12/11/12
Webster 10 afternoon w/nora jane struthers. 50 and damp with an occasional shower. felt as good as I have in a while. legs springy to start, steady energy at moderate pace, and some spark at end to keep going. strain in r hamstring was noticeable, leftover from arch steps. good run! 01:30:20.00 10.05 8:59 12/09/12
Slippery Route w/RH c/d early am w/rs/ mid 30s. decent run w/some energy and looser legs at end. good. 00:00:00.00 4.99 0:00 12/06/12
Arch w/steps late afternoon. 50 and a breeze. felt ok. still a bit stiff. 40 pushups and 5 flights of arch steps (2, then 3). 164 (wow) after. 00:00:00.00 3.90 0:00 12/05/12
Slippery Route w/RH c/d early am w/rs. low 50s and steady rain. pretty good pace; felt ok. a little stiff this am, and l ankle sore but better. 00:00:00.00 4.99 0:00 12/04/12
old 5/new 6. late afternoon. low 70s and calm! up and down energy. ok. 00:00:00.00 6.01 0:00 12/02/12
Brentwood/Glen/Lockwood mid afternoon. mid 60s and nice. ok run, despite verbal assualt by old lady in car. 00:00:00.00 4.57 0:00 12/01/12
Soulard/AB 6 Mile noon w/joe. 60ish and nice. sluggish first half, but stronger second half. a few walk breaks. some ab and calf strain, but not limiting. 18 flights. 161 after. 00:56:12.00 6.00 9:22 11/30/12
Old Webster 12.29 Variation early am w/rs. mid 30s and calm. ok. haven’t felt loose in a while, but no issues either. 00:00:00.00 4.83 0:00 11/29/12
Slippery When Wet early am w/jg,rs. mid 20s and calm. walk mid-run for jg’s leg. overall, ok. not much energy, but no significant issues. 00:00:00.00 4.64 0:00 11/27/12
Millard North 5 Mile afternoon. low 40s and windy. very hilly. ok. 00:00:00.00 5.24 0:00 11/24/12
WashAv/Compton/Market/Broadway late afternoon w/joe. not much energy. l calf strain at end. 00:00:00.00 4.86 0:00 11/20/12
Baltimore Inner Harbor Run morning. upper 40s. fine. good stretch in sauna after. 00:41:30.00 4.71 8:48 11/19/12
Unger Park Hike morning hike with tw, nina and elle. 00:00:00.00 1.91 0:00 11/18/12
Slippery Route w/RH c/d early am w/jg. 30 and calm. plodded along for most but had a strong finish. now stop eating like a pig… 00:00:00.00 4.99 0:00 11/17/12
Slippery Route w/RH c/d early am w/jg. upper 20s and calm. ok. legs still good but hard to get loose. gi a little better. walked near end d/t jg achilles. 00:00:00.00 4.99 0:00 11/15/12
Slippery When Wet early am w/rs. low 30s and calm. felt the same as yesterday. in every way. 00:00:00.00 4.58 0:00 11/14/12
Wet Cherry Route early am w/jg. upper 20s and calm. felt ok except gi upset slowed me a bit. 00:00:00.00 4.59 0:00 11/13/12
WashAv/Compton/Market/Broadway noon w/joe. upper 60s and breezy. felt good at start, and then lost energy at mile 2. still woozy. a walk break and stopped at a bunch of stoplights. 159 after. 00:46:00.00 4.86 9:27 11/09/12
Slippery Route w/RH c/d early am w/jg,rs. low 30s and calm. good energy, no problems. still battling some bug that’s lasted 10 days. 00:00:00.00 4.99 0:00 11/08/12
Arch to New Bridge noon w/joe. mid 40s and gray. decent run with good energy. a little stiff but nothing hurt. 12.1% bf before and 161 after. not surprising. 00:00:00.00 5.16 0:00 11/07/12
Slippery Route w/RH c/d early am w/rs. low 40s and calm. a little stiff but not bad. twinge in r ankle in mile 3, but overall, steady. 00:00:00.00 4.99 0:00 11/06/12
11.4.12 run late morning. 50 and sunny. achy from yesterday, esp in l ankle and calf. mostly a recovery run. energy not consistent. 00:00:00.00 4.59 0:00 11/04/12
Old/Blackburn/Newport noon. 50 and overcast. 1st run in a week (flu symptoms). good energy in legs throughout, but some nagging lb and r hip pain. overall, good. last mile was c/d walk with nina. First 7.52 at 8:57 pace. 00:00:00.00 8.63 0:00 11/03/12
Old Webster morning, low 30s and breezy. again, a little better but thoughts of extending the run went away at about mile 2. 00:00:00.00 4.51 0:00 10/27/12
Grand Avenue to Dumpster Drive noon w/david rakoff. 80 and windy. marginally better than yesterday. some l back/hip pain at end. 159 after. 00:00:00.00 5.52 0:00 10/25/12
Soulard/AB 6 Mile noon w/joe. 80(!) and muggy. dead legs from the first step, includint the 9 flghts before. plenty of walk breaks. 9 flights before; 3 after. 159 after. 01:00:00.00 6.00 10:00 10/24/12
Slippery Route w/RH c/d early am w/rs. upper 60s and humid. much better. felt fairly strong. good kick at end. 00:00:00.00 4.99 0:00 10/23/12
Flat three plus late afternoon. upper 70s. no energy. nothing. nada. 00:00:00.00 3.23 0:00 10/21/12
Slippery Route w/RH c/d early am w/rs. 50 w/a wind. despite r sided soreness, run was fine (about 9 for 3.5). may need an off day soon. 00:00:00.00 4.99 0:00 10/18/12
Arch/NLCS noon. 60s and breezy. ok. a little soreness in mid/low back, r hip and calves at end, but not bad. 9 flights before. 158 after. 00:00:00.00 4.79 0:00 10/17/12
Old Webster 12.29 Variation early am w/rs. 50 and nice. a little r hip pain but ran steady and felt a bit stronger than normal am run (but only 8:47, per rs). 00:00:00.00 4.83 0:00 10/16/12
Flat three plus late afternoon w/tw. upper 60s. easy to start; hard middle; easy home. no problems. 00:00:00.00 3.23 0:00 10/15/12
Gotta Mix it Up late afternoon. 60s and windy. felt good after warm up. flat 1.5 down brentwood, then marshall/glen/across tracks through park down LW to the spot back up hills around to home. 00:00:00.00 5.41 0:00 10/14/12
Emmenegger Park Hike am w/tw,nina. 60s and windy. pleasant hike along trails, river, ridges, pasture and forest. route/distance approx. 00:00:00.00 3.00 0:00 10/14/12
Old Webster am. low 60s, humid and windy. steady run; never felt really strong but no significant issues. some calf strain at the end. 00:37:15.15 4.51 8:15 10/13/12
Locust/Spruce Run noon w/joe. mid 50s and nice. best I’ve felt all week. 9 flights after. 159 after. 00:00:00.00 5.17 0:00 10/12/12
Old Webster 12.29 Variation early am w/jg. 40s and crisp. some l hip pain at start, but eased early and had a steady run. didn’t push it. good. 00:00:00.00 4.83 0:00 10/11/12
2012 St. Pat's Training Run noon. 50s. steady run (w/o socks). no probs. listening to Cardinals/Nats NLDS game took my mind off the run. 158 after. 00:00:00.00 5.53 0:00 10/10/12
Old Webster 12.29 Variation early am w/jg. low/mid 40s and crisp. nice am for run. l back a little tight, but a bit more energy than normal. good kick at finish. 00:00:00.00 4.83 0:00 10/09/12
Fox Run noon w/joe. mid 50s and brisk. decent run after weekend off, with a couple of walk breaks and a rest stop. still waiting for energy to return to legs, but no troubles. 18 flights. 159 after, not bad considering. 00:52:43.00 5.58 9:26 10/08/12
Old Webster 12.29 Variation early am w/jg,rs. 50 and nice. still stiff and lack energy. decent kick at end though. 00:00:00.00 4.83 0:00 10/05/12
Soulard Wander noon w/joe. 70ish and breezy. little strength and tight back. some walk breaks. bleh. 157 after. 00:59:33.00 6.06 9:49 10/04/12
Slippery Route w/RH c/d early am w/jg,rs. 60, wet and muggy w/a cool breeze. legs refreshed but stiff in lb and a variety of transient aches. 00:00:00.00 4.99 0:00 10/03/12
nina walk. 00:00:00.00 1.00 0:00 09/29/12
WGHS 6 Mile late afternoon during WGHS Soccer game. 70s and nice. tired legs but a few bursts. 159 after. 00:54:32.00 6.08 8:58 09/29/12
Fox Run noon w/joe. 70ish and cool breeze. enjoyable pace. felt good. 9 flights after. 159 after. 00:54:00.00 5.58 9:40 09/28/12
Slippery Route w/RH c/d early am w/jg,rs. l back still a tender, but held up well during moderate pace run. easy w/u and c/d helped. 00:00:00.00 4.99 0:00 09/27/12
Old Webster early am w/jg. l back sore, so went slow and took some walk breaks. need to go easy. 00:00:00.00 4.51 0:00 09/25/12
11.16 A/A/E noon w/joe. mid 60s and breezy. steady run, not too quick or strong, but no real problems. 9 flights. a surprising 158 after, given the weekend, but 12.4% bf before. 00:42:15.00 4.40 9:36 09/24/12
Constitution Trail Run late afternoon. felt strong 1st half with tail wind; slowed down and got a little stiff on return trip. 01:07:32.00 7.68 8:47 09/22/12
Als/Eads/Arch noon. 70 and breezy. strong legs today. felt good, except for nagging r hip pain and mild r calf pain. 18 flights. 159 after. 00:00:00.00 5.70 0:00 09/21/12
Old Webster early am w/jg,rs. low 60s and thick. l back tightness kept the pace slow, but made it through. 00:00:00.00 4.51 0:00 09/20/12
Slippery Route w/RH c/d early am w/jg,rs. low 50s and a breeze. avg under 9 for 3.5. felt pretty good throughout and hard finish; cool air helped. some minor lb and hip discomfort. 00:00:00.00 4.99 0:00 09/18/12
WashAv/Compton/Market/Broadway noon w/joe. upper 60s in steady rain. pretty easy pace and felt strong throughout. some r hip pain. 9 flights after. 160 even after. 00:00:00.00 4.86 0:00 09/17/12
Webster 10k afternoon. upper 60s and cloudy. some good bursts of energy, but not consistent. a few aches. not bad, overall. a couple of miles on the bike to cool down. 00:00:00.00 6.23 0:00 09/15/12
Slippery Route w/RH c/d early am w/rs. 60s and pleasant. decent strength and pace (9) with some low back and leg creaks. ok. 00:00:00.00 4.99 0:00 09/13/12
Soulard/AB 6 Mile noon w/joe. upper 70s. legs felt strong after a few days off, but a few aches, esp in feet. some walk breaks. not bad. 9 flights after. 158 after. 00:00:00.00 6.10 0:00 09/12/12
Soccer Run mid afternoon. mid 70s and sunny. nice run from Lou Fusz fields to SG fields and back before a game. felt good. 00:00:00.00 3.31 0:00 09/08/12
Yet another Arch/Landing Route noon. 80s and muggy. felt ok 1st half, then heat and humidity got to me. 158 after. 00:00:00.00 4.11 0:00 09/07/12
Slippery When Wet early am w/jg. mid 70s and really thick. 70/30 r/w. headache and stiff lb slowed me down. 159 after. 00:00:00.00 4.64 0:00 09/06/12
Slippery When Wet early am w/jg. mid 70s and muggy. pretty stiff throughout but ran hard at end. 00:00:00.00 4.64 0:00 09/04/12
Labor Day Ride late morning w/td. 70s and muggy. good ride, but lb and shoulders got a little stiff. 00:00:00.00 15.81 0:00 09/03/12
Webster 10.5 morning. easy,steady shuffle. tightened up occasionally but not bad. 159 after. 00:00:00.00 10.54 0:00 09/02/12
two nina walks. muggy/drizzly/damp 00:00:00.00 1.95 0:00 09/01/12
WashAv/Compton/Market/Broadway noon w/joe. upper 70s and muggy/drizzly. felt ok until last half mile when got twinge in r groin. walked it in. 160 after. 00:00:00.00 4.86 0:00 08/31/12
Slippery Route w/RH c/d early am w/jg,rs. 70 and humid. lower half was a little sore from yesterday, but another pretty strong run at a decent training pace (8:30s?). 00:00:00.00 4.99 0:00 08/30/12
Another Arch w/Steps Variation noon w/joe. upper 80s. 5 sets of steps and 40 p/ups in first lap. not much energy today. 158 after. 00:00:00.00 3.83 0:00 08/29/12
Old Webster 12.29 Variation early am w/jg,rich s. upper 60s and muggy. strong, steady effort. felt good on hills. like yesterday,but didn’t tire out. good. 00:00:00.00 4.90 0:00 08/28/12
Fox Run noon. 80 and muggy. was going to go easy, then got passed by a lanky rabbit and it was on. pressed it pretty hard in first half; tired considerably in the second. 18 flights. 162.4 and 10.1%bf before. 159 after. 00:47:55.00 5.58 8:35 08/27/12
Swim Workout home swim after run 00:05:00.00 0.00 0:00 08/26/12
Old Webster morning. 80ish and muggy. avg energy througout. pushed as hard as the air would let me. ok 00:39:30.00 4.51 8:45 08/26/12
KW/WG Meander afternoon. 70s and rainy. easy ride on new bike. fun in the rain. nothing too taxing but pushed it up a few hills. 00:50:00.00 11.39 4:23 08/25/12
Old Webster 12.29 Variation early am w/jg. 70s and muggy. not much energy and soreness at times in u and l back and legs. decent sprint at end. 00:00:00.00 4.83 0:00 08/24/12
Broad, Sou & Brew noon w/joe. 90ish. felt pretty good, but joe didn’t so we walked a lot. no issues. 160 even after. 00:00:00.00 5.52 0:00 08/23/12
Old Webster early am w/jg. low 60s and a little humid. felt pretty strong despite lingering soreness, esp in l hamstring. walk break in middle for jg. overall, good. 00:00:00.00 4.51 0:00 08/21/12
Shaw Park to Forest Park mid morning. 70s and pleasant. started at Shaw Park ball field for MW’s practice, and through residential Clayton and U City to Forest Park Visitors Center, then up Wydown through Wash U on the return trip. Felt steady and strong with slight quad soreness from yesterday and slight tight hamstrings. pleased with steadiness of energy and lack of problems. a couple of stops to check directions. 01:37:00.00 10.21 9:30 08/19/12
test rode bikes at the Hub. Settled on a Scott. approx distance. 00:00:00.00 5.00 0:00 08/18/12
Swim Workout afternoon workout at WGRC. 200f, 100IM,6×50f,4×50br,4×50b,100f,200ki,
100f,3×100IM,100f = 1800y.		 00:00:00.00 0.00 0:00 08/18/12
morning conditioning session with DW soccer team. included easy, medium/hard, sprints and stairs. 00:00:00.00 2.00 0:00 08/18/12
Old Webster 12.29 Variation early am w/jg. pretty stiff and slow, but had a little energy in the legs when we pushed it. 00:00:00.00 4.83 0:00 08/16/12
Soulard/AB 6 Mile noon w/joe. 80ish and nice breeze. felt good first half, but stomach upset slowed me down in second half. dehydrated? walk breaks throughout. 157.9 after. 00:00:00.00 6.00 0:00 08/15/12
Swim Workout Evening home swim. Ok. 00:30:00.00 0.00 0:00 08/14/12
Dtown/Mtown 5 Mile variation noon w/joe. mid-70s and muggy. a bit stiff at start and never quite loose, but good energy in second half. new vomero 7s. 9 flights after; 161 after. 00:00:00.00 5.00 0:00 08/13/12
Wood River Tri – Run. Legs a little wobbly at first, but got through fine. felt steady and was faster than it seemed. With transitions, final time was 1:24:45. 00:30:24.00 4.00 7:36 08/11/12
Wood River Tri – Bike. Decent ride on a hybrid. low back tightened up a few times. 00:40:03.00 12.00 3:20 08/11/12
Wood River Tri – Swim – 450m. Felt good, but pool was jammed. some waiting involved. 00:09:21.00 0.00 0:00 08/11/12
Swim Workout early am (msc). last class of the summer. 1200y then breakfast. 00:38:00.00 0.00 0:00 08/10/12
Short Loop/Long Loop noon. upper 80s but pleasant. long loop w/joe. felt better; pretty steady pace. 160 after. 00:00:00.00 4.55 0:00 08/09/12
Swim Workout early am (msc). 1800y. some tough sets of 100 and 200 IMs, but felt pretty good. 163 after. 00:59:00.00 0.00 0:00 08/09/12
Swim Workout early am (msc). 1200 yards. did a 300 w/u and a 500 free (10:12) in prep for tri this weekend, and then goofed off with sporadic 50s and 100s the rest of the hour. 165 after. who knows… 00:40:00.00 0.00 0:00 08/08/12
11.16 A/A/E noon w/joe. 90ish. better than yesterday, but not much. easy pace with some walk breaks. 160 after. 00:46:40.00 4.40 10:36 08/07/12
Fenton Park Loop Early evening during DW soccer practice. Low 90s. Surges of energy, but dead at times. 4:30/:30 r/w. three steady loops. 00:36:52.00 4.20 8:46 08/06/12
Swim Workout early am (msc). 2000y. very tired, but went slow and did the distance. r shoulder pain in the middle, but ok after. 01:00:00.00 0.00 0:00 08/06/12
Old Webster late afternoon. low 90s and thick. brutal. many walk breaks. tight low back and hamstrings. just forget it and move on. 00:00:00.00 4.51 0:00 08/04/12
Swim Workout evening. stinson beach pool. r shoulder creaky, but ok. 00:30:00.00 0.00 0:00 08/02/12
Anniversary Hike noon/early afternoon. 3+ hour hike up mountain above stinson beach through mt. tam national park w/whole family. fun. route and distance approximate. 03:30:00.00 6.04 34:46 08/01/12
Swim Workout stinson beach pool. 00:30:00.00 0.00 0:00 07/31/12
Pt. Reyes Lighthouse/Seashore day of 1000 steps. first, hikes around pt reyes national park, including 300 steps up/down to lighthouse, then dipsea trail for 1:04, up/down 585 steps. distance approx. 00:00:00.00 1.50 0:00 07/30/12
Dipsea Trail Run day of 1000 steps. first, hikes around pt reyes national park, including 300 steps up/down to lighthouse, then dipsea trail for 1:04, up/down 585 steps. distance approx. 01:04:59.00 6.00 10:49 07/30/12
Swim Workout Morning. Stinson beach pool 00:30:00.00 0.00 0:00 07/29/12
Muir Woods National Monument Hike through Muir Woods with family. Distance approximate. 00:00:00.00 2.20 0:00 07/28/12
Swim Workout morning. stinson beach pool. 00:30:00.00 0.00 0:00 07/28/12
Swim Workout early am (msc). 1800y. tired today, but just zoned out and did it. 162 before/160 after. 00:58:00.00 0.00 0:00 07/25/12
Century Run II noon w/joe. about 100. not much energy; just plain hot. a couple of walk breaks. ok. 158 even after. NOTE: one year with this log – about 1200 miles running. 00:00:00.00 3.57 0:00 07/24/12
Swim Workout early am (msc). 2000y. completed workout for a change, with an extra 100. some odd twinges of pain in forearms. 160 after. 00:59:00.00 0.00 0:00 07/24/12
Classic Kirkwood noonish. mid-90s. 1st half to kw market was fine w/decent energy. stopped for a drink and then was a bit of a slog after. no serious problems. 159 after. 00:00:00.00 6.45 0:00 07/22/12
Slippery When Wet early am. upper 60s. nice weather for a change. no problems, although quads felt a little weak. pace felt quick; maybe 8:15ish? 00:00:00.00 4.64 0:00 07/21/12
Swim Workout early am (msc). 2000y. equal parts free, back and breast. good. 160 after. 01:01:00.00 0.00 0:00 07/20/12
Swim Workout early am (msc). 1900y. r shoulder a little balky at start, but warmed up ok. otherwise, fine. 161 after. 01:00:00.00 0.00 0:00 07/19/12
Century 5k noon. mid-90s. ok. no significant troubles; just hot. 9 flights after. 159 after. 00:00:00.00 3.11 0:00 07/18/12
Swim Workout early am (msc). 2000y. felt decent. 161 after. 01:00:00.00 0.00 0:00 07/18/12
Swim Workout early am (msc). 1900y. getting stronger. free, breast and IM. 160 after. 00:58:00.00 0.00 0:00 07/17/12
Century 5k noon. 90. not too bad considering heat and amount of activity lately. 9 flights after. barely 159 after. a little bummed. nike v’s. 00:00:00.00 3.11 0:00 07/16/12
Swim Workout early am (msc). 2000y. a little tired, but no major issues. 00:59:00.00 0.00 0:00 07/16/12
Sunday Grant's Trail Ride early am. warm and pleasant. easy ride w/tw. borrowed kona. 02:00:00.00 23.12 5:11 07/15/12
5k on WG track afternoon. upper 80s. part of tri-day. easy and steady. 5k in 27:35 (8:52), then a c/d lap before the swim. 00:32:00.00 3.40 9:24 07/14/12
Swim Workout afternoon at WGRC. 1200 yards as part of tri-day. 00:32:00.00 0.00 0:00 07/14/12
TriDay Ride afternoon. first and last leg of Tri-day. Rode to WGRC (2.9m), did run then swim, then rode home (4.8m). ok on borrowed kona. 00:00:00.00 7.71 0:00 07/14/12
Fox Run noon. 90. felt pretty good 1st half, then heat got to me. slowed way down but kept going. quads tired, but not much pain. 159 after, and an artificially low 8.9% bf. nike v’s. 00:51:54.00 5.58 9:18 07/13/12
Swim Workout early am (msc). not bad. 2000 yards. mostly free (4×100s). 164 after, but traveled yesterday. 00:58:00.00 0.00 0:00 07/13/12
Swim Workout early am (msc). good workout. 2050 yards. 160 after. 01:00:00.00 0.00 0:00 07/11/12
Swim Workout easy home swim after run. more of a c/d than anything else. 00:15:00.00 0.00 0:00 07/10/12
Old Webster late afternoon. lower 90s. heat didn’t seem to be an issue, but my old running buddies (l forefoot and r hip pain) showed up in mile 2. outran them to the end, though. steady pace. 159 after. 00:00:00.00 4.51 0:00 07/10/12
Swim Workout early am (msc). 1500 yards. another tiring workout. mostly free, with some breast (knee popping) and back. 162 after. 00:44:00.00 0.00 0:00 07/09/12
Swim Workout noon at WGRC. low 90s. tough workout after a few days off to rest l back, and a week off of swimming. 1900 yards (3×200 free, 200 IM, 200 kicks, and 100 free c/d). 01:00:00.00 0.00 0:00 07/08/12
nina walk 7.2.12 late afternoon, quick pace, about 100. 00:00:00.00 0.97 0:00 07/04/12
Old Webster early am w/jg. lower 80s but pleasant. l back seized up at beginning, but made it through. really tightened up at end. some l toe pain, but otherwise ok. 00:00:00.00 4.60 0:00 07/04/12
WashAv/Compton/Market/Broadway noon w/joe. mid to upper 90s. felt ok, although a little woozy at end. caught as much shade and water as I could by zigzagging through route. walk breaks helped. 158 after, surprising based on how big of a pig i’ve been lately. 00:52:35.00 4.90 10:43 07/03/12
nina walk 7.2.12 evening. pleasant. w/tw. 00:00:00.00 0.97 0:00 07/02/12
Century 5k noon w/joe. mid-90s. quads still sore and significant r hip pain at times. with heat and layoff, this was about as far as I could go. 9 flights after. 158 after. 00:00:00.00 3.11 0:00 06/29/12
Swim Workout early am (msc). 2000y – no kickboard and no snorkel. 00:55:00.00 0.00 0:00 06/29/12
Bike Workout Tri-day. Finished it off with stationary bike at IW. 158 after. 00:15:00.00 5.30 2:49 06/28/12
Century 5k noon. 100ish. quads sore but kept it steady. not too bad considering layoff and heat. 00:00:00.00 3.11 0:00 06/28/12
Swim Workout early am (msc). good workout despite upper back pain. 2000 yards. about half freestyle…no snorkel. 00:58:00.00 0.00 0:00 06/28/12
Regular Arch Run noon. upper 80s. 1st run in 6 weeks. quads and glutes were heavy, but kept up a pretty slow, steady pace (mid-9s?). l foot held up ok, but had other tweaks and twinges in r hip, upper back. 9 flights after. 159 after. 00:00:00.00 3.70 0:00 06/27/12
Swim Workout early am (msc). 1800 yards. tough workout. popped left knee a few times during breast, and low back really sore after. 161 after. 00:58:00.00 0.00 0:00 06/26/12
Swim Workout home swim. ok. 00:35:00.00 0.00 0:00 06/24/12
Bike Workout noon at IW. ok. burned 300 cal. 10 minutes of weights after. 9 flights before. 161 after. 00:32:00.00 11.70 2:44 06/22/12
Swim Workout early am (msc). 2000 yards, mostly freestyle. ok. 163 after. 00:55:00.00 0.00 0:00 06/21/12
Bike Workout noon at IW on upright bike. ok. nothing hurt. 160 after. 161.0 and 12.7% bf before. 00:31:00.00 11.10 2:47 06/20/12
Swim Workout early am (msc). 2000 yards. shoulders sore. foot still hurt this afternoon while walking. 160 after. 00:58:00.00 0.00 0:00 06/19/12
Swim Workout early am (msc). 1800 yards, w/a lot of kickboard. ok. left foot still has twinges, but seems to be healing. 163 after; not bad, considering Omaha weekend. 00:56:00.00 0.00 0:00 06/18/12
Swim Workout home swim after weekend on Omaha. included back and breast. 00:30:00.00 0.00 0:00 06/17/12
Swim Workout early am (msc). 2000 yards. a bit tired, especially first half. still 162, despite big food day yesterday. 00:57:00.00 0.00 0:00 06/13/12
Swim Workout early am (msc). shoulders pretty sore at start. a little over a mile. 162 after. 00:55:00.00 0.00 0:00 06/11/12
Swim Workout Home swim. Mid afternoon. 00:20:00.00 0.00 0:00 06/09/12
Swim Workout early am (msc). 1800 yards. fine. 163 after. (big food day yesterday.) 00:53:00.00 0.00 0:00 06/07/12
Swim Workout early am (msc). sore shoulders. ok overall. about 2000 yards. 162 after. 00:55:00.00 0.00 0:00 06/06/12
Swim Workout early am (msc). a little over a mile? sore shoulders but good. still pain in l toes. 163 after. 01:00:00.00 0.00 0:00 06/05/12
Swim Workout early am (msc). about a mile. 200 w/u, 100 IM, 8×50s of free, back and breast, 300ish c/d. fine. 163 after. 00:52:00.00 0.00 0:00 06/04/12
Swim Workout mid-morning at WGRC. fine. 00:45:00.00 0.00 0:00 06/03/12
Swim Workout mid-afternoon at WGRC. ok. 00:46:00.00 0.00 0:00 06/02/12
Bike Workout noon at IW. 15 mins on stationary bike; 15 minutes stretching/weights. 00:15:00.00 5.00 3:00 05/31/12
Swim Workout early am (msc). about a mile. tired but good. 01:00:00.00 0.00 0:00 05/31/12
Swim Workout early am (msc). cut short by thunder. 1150 yards. fine. 162 after. 00:35:00.00 0.00 0:00 05/30/12
Swim Workout early am masters swim class at WGRC. stress fx (self-dx) in left foot will put me on the shelf for 6 weeks. will try to keep fitness up and weight off with swimming, and maybe some biking and weights. 00:45:00.00 0.00 0:00 05/29/12
Swim Workout at WGRC. felt fine. 00:32:00.00 0.00 0:00 05/27/12
Bike Workout bike at WGRC. ok. some intermittent toe pain. swim after. 00:30:00.00 12.00 2:30 05/27/12
Slippery Route w/RH c/d early am w/jg. low 50s and calm. felt good for a change at start. some r hip pain and signficant l foot pain continues. is this what a stress fx feels like? nike v’s. 00:00:00.00 4.99 0:00 05/17/12
Short Loop/Long Loop noon, short loop w/joe. mid 70s and nice. long loop good, short loop a bit tired. did 1x arch steps on first loop. signficant left forefoot pain. 158 after. reebok octosuckers. 00:00:00.00 4.60 0:00 05/16/12
Rockwood Summit Track Workout early evening. low 80s and pleasant. not much energy in legs after 3 days off. got a little better during run. new reebok testers didn’t have much pop. Track workout immediately followed by steps workout. 00:35:22.00 4.33 8:10 05/15/12
Rockwood Summit Step Workout felt ok on steps. good stretch after. left toe pain after. reebok octo-suckers. 00:00:00.00 1.43 0:00 05/15/12
Arch w/steps noon. 70ish and nice. decent but not great energy. tired after arch steps. 4 sets of p/ups and 18 flights. 157 after. nike v’s. 00:00:00.00 3.83 0:00 05/11/12
Slippery When Wet early am w/jg. 50ish and crisp. just like all the other am runs recently. ok. new verona supremes 00:00:00.00 4.64 0:00 05/10/12
Downtown to Gus' 10k noon w/joe. upper 60s w/a breeze. felt really good. did easy pace r/w at 4:30/:30. minor lb stiffness near end. 9 flights and 157 after. nike v’s. 01:01:01.00 6.30 9:41 05/09/12
Slippery Route w/RH c/d early am w/jg. upper 50s and crisp. another “stiff and never quite got loose, although good sprint at end” run. asics trails. 00:00:00.00 4.99 0:00 05/08/12
Dtown/Mtown 5 Mile variation noon w/joe. 70s and muggy between rain showers. really stiff at first but loosened up nicely and strong at end. nice pace. 9 flights after. nike v’s. 158 after, 161.0/9.9% bf before. 00:00:00.00 5.00 0:00 05/07/12
Old Webster w/Gray jag 90ish in mid-afternoon. took it easy and felt ok, but tired at end. stopped for a few minutes at jg’s, who was doing some real work. nike v’s. 156 after. 00:00:00.00 4.51 0:00 05/05/12
Landing/Eads/Arch w/Steps low 70s at noon after thunderstorm. easy to middling. tired after steps. mild side stitch on right. 156 after. nike v’s 00:00:00.00 5.37 0:00 05/04/12
Slippery When Wet alternative early am w/jg. 70 and muggy. really stiff from lb down,so r/w first half. better second half. detoured from BB to Gray to Jackson to Gore. nike v’s. 00:00:00.00 4.84 0:00 05/03/12
nina walk 5.2.12 evening walk w/tw and nina. nb minimus. 00:00:00.00 1.16 0:00 05/02/12
Slippery When Wet early am w/jg. lows 60s w/some sprinkles. stiff at first, then ok. detoured to jg’s house (gore/jackson/gray) then finished slippery route. nike v’s. 00:00:00.00 4.64 0:00 05/01/12
Arch w/steps Late afternoon w/joe. Low 70s and muggy. Ok. A little more sore than expected. 160 after. Nike v’s. 00:00:00.00 3.83 0:00 04/30/12
nina walk 4.30.12 evening walk with td and nina. saw truman and izzy on the way home. 00:00:00.00 0.99 0:00 04/29/12
St. Clair Law Day 5k 6:48 first mile, then slowed way down. 00:22:54.00 3.16 7:14 04/28/12
Old Webster early am w/jg. 70 and muggy. easy to moderate pace, w/a walk break for jg. nothing special. nike v’s. 159 after. 00:00:00.00 4.51 0:00 04/26/12
Two Brewery Run noon w/joe. low 80s and a bit humid. started out easy. not much energy, but joe had less. devolved into a 50/50 r/w. good thing was nothing hurt. 156 after, but likely dehydrated. 9 flights before. on feet for about 75 minutes. 00:00:00.00 6.90 0:00 04/25/12
I'm Late! noon. 50s and nice. joe left w/o me so ran past casino to catch him. felt strong in spots. cut it a couple of tenths short and had a good stretch after instead. 158 after. nike vomeros…sockless. 00:00:00.00 4.69 0:00 04/23/12
afternoon. upper 50s and nice. tried to go w/nina, but again, she wouldn’t leave the park, so took her home and did old webster run. some weird pains – r ankle, r rib cage. some energy, but not much. nike v’s. 00:00:00.00 5.57 0:00 04/21/12
WashAve/Compton/Market noon w/joe. low 50s and wet. nice and easy. felt good. reebok testers. 9 flights before. 160 after. 00:00:00.00 4.92 0:00 04/20/12
Slippery When Wet early am. 50s. again, felt good but not much energy in the early morning, so took it pretty easy. 3.5 loop at a 8:41 pace. reebok testers. 162 after. 00:00:00.00 4.64 0:00 04/19/12
Slippery When Wet early am w/jg. mid 40s and calm. moderate strength, but a bit stiff from yesterday’s hard run. took it pretty easy. need to stretch more after. reebok testers. 159 after. 00:00:00.00 4.64 0:00 04/17/12
Fox Run noon. upper 50s and windy up washington. felt strong from start, although quads seem a bit weak for first half. steady pace througout. a couple of stoplights kept me from breaking 45. reebok testers. 18 flights. 157.9 after. 00:45:02.00 5.58 8:04 04/16/12
Slippery When Wet Late afternoon. 70s and muggy. Ok. Stop at Straubs on way home. Testers. 00:00:00.00 4.64 0:00 04/14/12
nina walk 4.14.12 pre-jog walk w/nina and tw. 00:00:00.00 1.31 0:00 04/14/12
Slippery When Wet early am w/jg. mid 30s/calm. legs felt rested after day off, but no energy either. forgettable run, but good sprint at end. xtra .2 c/d. reebok testers. 00:00:00.00 4.84 0:00 04/12/12
Slippery Route w/RH c/d early am w/jg. upper 40s and nice. felt good at start after day off, but never got loose, soreness returned to legs, incl. r hamstring, and various transient pains in l ankle, r knee. may need to go every other day for a while to freshen up legs. reebok testers. 00:00:00.00 4.99 0:00 04/10/12
Easter 2012 late afternoon. upper 60s w/cool breeze – beautiful. took it out nice and easy, went longer when felt good, and had some decent pops of energy. reebok testers. 00:00:00.00 6.25 0:00 04/08/12
GPG 5k early am w/DW. upper 40s and sunny – nice. went out pretty strong, but stayed w/DW. took a couple of walk breaks, but he finished strong! 2nd place for DW! reebok testers. 00:28:45.00 3.11 9:14 04/07/12
11.16 A/A/E noon w/joe. 50 and nice. sore and slow first 2/3, then warmed up nicely. reebok testers. 9 flights after. 157 after. 00:00:00.00 4.40 0:00 04/06/12
5k on WG track evening – 50s and very pleasant. good, steady energy. 1-6;6-1 x2. 1st 5k in 7:55 pace, then 8:20 (1-4); 8:40 (5-6-6-5); and sub 8 last mile. reebok testers. one lap c/d. 00:49:30.00 6.30 7:51 04/05/12
Old Webster w/Swon Cutoff early am w/jg. 60s, calm and muggy. easy r/w. felt some aches in r hip and legs, so took it easy. ok. reebok zigsharks. 00:00:00.00 4.33 0:00 04/03/12
Soulard/AB/Broadway noon w/joe. low 80s. easy run/walk (mostly walk by end, for joe). felt better than expected, esp. in first 2/3rds. reebok testers. 157 after. 10.5%bf before. 00:00:00.00 5.85 0:00 04/02/12
WG/KW 2011.10 noon. low 80s. started out ok, with decent but not great energy. then at about mile 7 – BONK. a couple of walk breaks didn’t revive me, so did 4/1 r/w rest of way in and limped home. why? heat, no in run “nutrition” (gum, lifesavers), and probably dehydrated (156 after). oh well. reebok testers. 01:42:45.00 10.05 10:13 04/01/12
Slippery When Wet early am. low 50s and nice. kept it easy. felt good – had some energy. no probs. added .3 to go see tw and nina at the park after. reebok zigsharks. 00:00:00.00 4.95 0:00 03/31/12
Slippery Route w/RH c/d early am w/jg. upper 50s and wet. sore at first but warmed up ok and got in another steady, mostly forgettable run. some good strides at end. l toe pain is flaring up again. reebok zigshark testers. 00:00:00.00 4.99 0:00 03/29/12
Fox Run noon. mid 70s and breezy west and east. felt pretty strong and steady on sore/tired legs, if that makes sense. think reebok zigtech shark testers are giving me some bounce. 9 flights after. 158 after, despite big food day yesterday. 8 flats? wow! 00:44:39.00 5.58 8:00 03/28/12
Slippery Route w/RH c/d early am w/jg. low 50s and very pleasant. creaky to start, but easy pace w/a good, hard finish. 8:59 pace for short loop. legs loosened up well in second half and at end. new reebok zig shark testers were comfy. 00:00:00.00 4.99 0:00 03/27/12
Arch Loop w/Steps noon w/joe. mid 60s w/cool breeze – perfect. recovery day with easy arch loop, but 5 sets of steps w/10 pushups before each. then 9 flights after. legs a bit sore but ok; shaky after. 159 after. reebok verona supremes. 00:00:00.00 2.29 0:00 03/26/12
Nina Mile Loop mid morning. 70 and pleasant. easy, meandering loop with nina. many stops. nike v’s. immediately followed by… 00:00:00.00 1.09 0:00 03/25/12
3.25 BW/Glen/LW/RH mid morning. 70 and nice. a little stiff and sore from yesterday’s long run, but again got distracted by the podcast and was on cruise control. nike v’s. 158 after. 00:00:00.00 4.43 0:00 03/25/12
WG/KW 2011.10 noon. sunny, 70 and a lt breeze. steady run, didn’t think much about it. kind of got lost in TAL podcasts. not real strong but no probs. a little stiff at end. nike v’s. 01:28:55.00 10.05 8:50 03/24/12
Slippery Route w/RH c/d early am w/jg. mid 50s and calm between storms. started easy, then strong uphills and steady pace. felt good. asics trails. 00:00:00.00 4.99 0:00 03/22/12
A/A/A noon w/joe. 70s and strong wind out of south. easy recovery run. felt ok. 158 after. nike v’s. 00:00:00.00 3.94 0:00 03/21/12
Old Webster 12.29 Variation early am w/jg. mid 60s and muggy. sore legs,esp quads and l hip. shuffled through w/a walk break. need to heal. 162 after. 00:00:00.00 4.83 0:00 03/20/12
3.18 Webster 12k late afternoon. upper 70s and a breeze. legs sore from yesterday but strong until tired out at end. pretty steady pace. 160 after. nike v’s. 00:00:00.00 7.51 0:00 03/18/12
Pickle Creek Hike afternoon family hike. pretty technical in spots and water was very high after a couple of days of rain. crossed the creek over a fallen tree to get from pickle creek trail to whispering pine trail – nina swam part of it. enjoyable. distance approx. 00:00:00.00 2.10 0:00 03/18/12
2012 St. Pat's Run 60s and foggy/humid. legs felt fine after day off, although not much kick at end. went out too fast (1st 2 avg’d 7:10; 7:40; 7:50; 7:19), and some stomach upset slowed me up a bit, but nailed all three goals. not as fast as I used to be, but as fast as I’ve been in a while. 162 after. nike v’s 00:37:09.00 5.00 7:25 03/17/12
Old Webster 12.29 Variation early am w/jg. low 60s and calm. a little creaky from lb down, but easy pace helped. took denver over to start. nike v’s 00:00:00.00 4.90 0:00 03/15/12
3.14 Arch Grounds noon w/joe. 80 and a breeze. was going to be a timed 5k for joe, but was easy run insteady. meandered around a bit. felt a little better than yesterday. 159 after. nike v’s. 00:00:00.00 4.33 0:00 03/14/12
3.13 Short/Long loops late afternoon run. low 80s and sunny. legs a little weak until end. decent pace. r calf less sore and back held up. 160 after. time approx. nike v’s. 00:40:00.00 4.67 8:33 03/13/12
nina walk slocum/RH loop evening walk with tw,nina. 00:00:00.00 0.83 0:00 03/12/12
11.16 A/A/E noon w/joe. upper 60s and very windy. alot hurt-left forefoot, right calf and low back (overdid the minimus run on Sat). shuffled along, a little better at end. 159 even after. nike v’s. 00:00:00.00 4.40 0:00 03/12/12
3.10 nina run mid afternoon. 60 and nice! nina pooped out after a mile of the old webster route, so turned around, dropped her off and did the kirkham/brentwood flat 5k. new NB minimus trails. hit as much off road grass/gravel as I could. ton of toe strike. felt the calf workout. fun. 00:00:00.00 5.60 0:00 03/10/12
2012 St. Pat's Training Run noon w/joe. upper 40s, sunny and windy. decent run. went on turf as much as I could in ascic trail runners. left forefoot still painful. 9 flights after. 159 after. 00:00:00.00 5.53 0:00 03/09/12
Old Webster early am. upper 50s and strong north wind. felt strong, esp. 1st 3 miles. up and down after. nike v’s. 160 after. 00:36:50.00 4.51 8:10 03/07/12
Old Webster early am w/jg. mid 40s. decided to try to break in the asics trail shoes, so went off road as much as possible. ok run. foot still hurts. 161 after. 00:00:00.00 4.51 0:00 03/06/12
Soulard/AB 6 Mile noon w/joe. low 40s and sunny. easy run w/a few breaks for joe. a little stiff, but not bad. l toe pain persists, maybe a little worse. 9 flights after. 160 after. 162.2 (10.1% bf) before. 00:00:00.00 6.00 0:00 03/05/12
Old Webster late afternoon w/nina. low 40s w/a breeze. many stops for nina, esp. in 1st mile. enjoyable run. nike v’s. 00:00:00.00 4.51 0:00 03/04/12
WGHS to Ted Drewes 10 mile late morning during mw bb practice. low 40s and some breeze. steady state run. felt a little faster although tired at end due to off road portion up watson. paid the rest of the day for not stretching after. nike v’s comfy. few stops; no h20 at ted d’s and one pitstop at RDP bridge. 158 after. 01:31:09.00 10.06 9:03 03/03/12
late afternoon treadmill at WGRC. too windy for outside, so stayed inside. 9ish start then with strides down to 6:40 and incline up to 5. felt pretty good w/proper music selection. worried about l foot pre/post run. good stretch before. 160 after. 00:00:00.00 5.00 0:00 03/02/12
Old Webster 12.29 Variation early am w/jg. upper 30s and quiet. ok. a little better than 2/28, but kind of tired this morning. l toe pain persists but not limiting during run. nike v’s. 00:00:00.00 4.83 0:00 03/01/12
Old Webster early am w/jg. upper 30s and lt wind. ok energy (thx 5 hour!), but never really loosened up. steady run. extra c/d up and down swon/rock hill. nike v’s. 00:00:00.00 4.84 0:00 02/28/12
2012 St. Pat's Training Run noon w/joe. upper 40s and breezy. felt stronger today. left toe pain is significant, but not while running. a couple of walk breaks. strong finish. 9 flights after. nike v’s. 00:52:46.00 5.53 9:32 02/27/12
Old Webster 2/26 late afternoon w/jg. 50s and pleasant. not much energy. still on the mend. l toe pain after. been chronic for a while. new nike vomeros. 00:00:00.00 5.36 0:00 02/26/12
Nina run 2.25.12 another easy one while recovering. w/nina. felt ok. 00:00:00.00 2.62 0:00 02/25/12
Home from College late afternoon w/tw. low 60s and sun/wind. nice and easy. bad cold is bringing me down. 162 in am. 00:00:00.00 2.28 0:00 02/22/12
Slippery When Wet early am w/jg. low 40s and stiff wind. ok. some quad soreness. not much energy. 00:00:00.00 4.64 0:00 02/21/12
45 Minutes Downtown noon. low 40s and brisk easterly breeze. felt surprisingly strong. minimal soreness from yesterday. pretty steady energy. 9 flights after. 161 after (ate a ton this weekend). 00:45:00.00 5.43 8:17 02/20/12
Sunday Chubb early am w/jg. low 30s and nice. fun trail run. really hilly. good workout after big meal last night. distance approximate; route not even close. 01:20:00.00 6.00 13:20 02/19/12
nina run 2.18.12 afternoon run. mid 40s and breezy. 1st 5k w/nina. last section at a moderate pace. felt good on hills. 00:00:00.00 5.40 0:00 02/18/12
Soulard Wander noon w/joe. low 40s and pleasant. easy pace. felt good. several walk breaks for joe. route approx. 18 flights. 160 after. 00:59:50.00 6.06 9:52 02/17/12
treadmill in Chillecothe. easy start, then up and down speed and incline. 4.5 miles at 8:40 avg (strides down to 6:40), then c/d. 2 flights after. 00:00:00.00 5.01 0:00 02/15/12
10.29 Old Webster late afternoon run. low 30s. pretty steady tempo run. probably in the 8:30ish range. felt good, not great. low back tender after. 161 after. 00:00:00.00 4.56 0:00 02/12/12
Whitecliff Valentine Trail Run 20 and breezy. fun trail run w/tw. r/w. 2nd place age group! 00:45:56.00 3.50 13:07 02/11/12
Soulard Wander noon w/joe. upper 30s and damp. easy run, joe not feeling well. no complaints. 9 flights before. 160 after. 00:55:00.00 6.06 9:04 02/10/12
late afternoon treadmill at IW. steady 8:57 for a while, then did strides down to 7:30. ok, not much energy. irritation on feet wasn’t an issue. 160 after. 00:00:00.00 4.10 0:00 02/08/12
Dtown/Mtown 5 Mile variation noon w/joe. mid 40s and pleasant. no socks, so ran in reebok testers w/o. at 1/2 point, irritation on sides of midfoot so bad had to r/w the rest of the way and consider going barefoot. a bust. 161 after. 00:00:00.00 5.00 0:00 02/07/12
Dtown/Mtown 5 Mile variation noon w/joe. upper 30s and sunny. a little sluggish to start, but then steady, and strong at end. reebok testers. 9 flights after. 163.0 after (SB food). 00:00:00.00 5.00 0:00 02/06/12
SuperBowl Short w/Nina noon w/nina. mid 40s and pleasant. easy w/many nina stops. felt surprisingly loose and strong. glad I got out. reebok testers. 162 after. 00:00:00.00 3.50 0:00 02/05/12
SLTC Frostbite 15k 2011-12 mid 40s and light rain. started off w/jg. jg’s cramp slowed us to a walk in mile 1-2. 1st 2 miles in 20:30. Last 7.3 at 7:59 pace (7:50, 8:12, 7:56, 8:09, 8:04, 8:03, 7:50, 2:24 (7:30)). no real complaints. didn’t prep as well as i did for last two frostbite runs (lewis black last night), but made it through steadily. 161 after. 01:19:00.00 9.32 8:28 02/04/12
Double Arch Loop/WashAve. noon w/joe. upper 40s and breezy. easy run. not much energy but not bad. some pain in the l toes again. 162 after. 00:00:00.00 3.65 0:00 02/03/12
Soulard/AB 6 Mile noon. mid 50s w/cool breeze – perfect. another nice day, another strong run. tried to hold back until end. no complaints. 9 flights after. 161 after. 00:49:54.00 6.00 8:19 02/02/12
Arch/Eads/Arch noon run. mid 50s and lt breeze. another strong, steady run. reebok testers. 9 flights after. 163 after (big food day yesterday. 00:44:22.00 5.33 8:19 02/01/12
evening walk w/tw, nina. nice nite. reebok testers. 00:00:00.00 1.16 0:00 01/31/12
Old Webster early am w/jg,ed. low 50s and pleasant. another very good run. easy pace but strong up hills and at end. left toes hurt, but not during run. reebok testers. 00:00:00.00 4.51 0:00 01/31/12
Fox Run noon run. upper 50s and sunny w/gusty winds. 1st mile legs a little heavy, but then felt strong. steady effort run. fastest road training run since Dec. 2006! 161 after. 18 flights. 163.8 (10.5%bf) before. 00:45:58.00 5.58 8:14 01/30/12
1.29.12 morning run w/jg. upper 30s w/a breeze. easy pace w/a schnucks stop and a c/d walk from swon to jg’s and another at end. felt pretty good throughout, xcept back tightened after schnucks break. 162. 01:18:50.00 7.60 10:22 01/29/12
Tour de Webster IX noon run. 40 and wind was whipping at times. pretty blah – not great but no real problems. lb got a little tight in last couple miles. 162 after. reebok testers. 01:19:07.00 9.14 8:39 01/28/12
Slippery When Wet early am w/jg,ed. mid 30s and drizzly. easy pace for the most part. good on hills. walked c/d. reebok testers. 00:00:00.00 4.64 0:00 01/26/12
Old Webster early am w/jg,ed. mid 20s and calm. moderate energy. no real complaints. some walking at end. 163.0 after. 00:00:00.00 4.51 0:00 01/24/12
A/A/E 1.9.12 Variation noon w/joe. 40 and windy. not much energy and a few aches/pains. some rlb pain at end,but made it through ok. 9 flights after. 162 after. 00:00:00.00 4.69 0:00 01/23/12
SLTC Frostbite 13.1M 2011-12 mid 20s w/a windchill in the teens. pavement was slick at spots, so ran on the grass and cut a few corners(garmin still read 13.3). never felt strong but didn’t feel bad. not as steady as 20k, but pavement and cold had an effect. had a little kick at end. no serious aches or pains. lightweight reebok testers didn’t seem to add much. per garmin, laps were 8:13,7:58,7:33, 8:19,7:54,8:13,8:06,8:05,8:17,8:32,8:14,8:29, 8:09,(7:17 avg to end). 161 after. 01:48:18.00 13.11 8:15 01/21/12
Short Loop/Long Loop noon run. mid 20s and some wind. felt great energy first loop, then got transient left lower stitch and energy dropped. muddled through. reebok testers. 161 after. 00:00:00.00 4.55 0:00 01/20/12
Old Webster early am w/jg. low 30s and calm. overslept,so drove to spot. no w/u. ok,but never got loose. legs felt leaden. c/d up swon. 00:00:00.00 3.90 0:00 01/19/12
Soulard/AB 6 Mile noon w/joe. 60 w/strong south wind. easy run w/a few walk breaks. a little tired but nothing hurt. finished strong. 18 flights. 162 after. reebok testers still causing irritation on sides of uppers. 00:59:00.00 6.00 9:50 01/16/12
Old Webster 1.15 w/Hills afternoon run. mid 40s w/a breeze. nice. first loop w/nina. after warmup, felt strong and steady. felt extremely strong up slocum at end, so did more hills to finish (6 total). light reebok testers were helpful. felt great at finish. 00:00:00.00 6.02 0:00 01/15/12
Bacon/Brentwood 5 afternoon w/nina on bacon loop. low 30s and breezy. gurgly stomach and low energy the whole way. 00:00:00.00 5.28 0:00 01/14/12
late afternoon at IW before ToddS. cold and windy, so endured boring and slow treadmill run, got better in second half w/more strides down to sub-7. 161 after. new reebok testers. need some breaking in. 00:00:00.00 4.10 0:00 01/13/12
late afternoon treadmill at WGRC on a cold, snowy, windy day. felt good energy, did strides from low 8s to upper 6s. felt mild pull in r calf. 00:00:00.00 4.50 0:00 01/12/12
11.16 A/A/E noon run. upper 40s and pretty three-zy. quads a little tired, but not bad. l forefoot soreness mild. ok. 9 flights after. 161 after. 00:00:00.00 4.40 0:00 01/11/12
early am. 30. r/w to the spot, then walk to jg’s. we called coffee d/t stomach upset. legs/foot ok. 00:00:00.00 1.13 0:00 01/10/12
A/A/E 1.9.12 Variation noon w/joe. 40 and pleasant. some general quad soreness, but more concerned about left toes and forefoot pain. prob need a rest. a little queasiness in the middle. 162 after. 9 flights after. 00:00:00.00 4.69 0:00 01/09/12
Old Webster 12.29 Variation am w/jg. 30 and sunny. a little stiff, but not too bad. avg about 8:48, per 1st use of Garmin in about 5 years. 164 after. 00:00:00.00 4.83 0:00 01/08/12
SLTC Frostbite 20k 2011-12 low 40s and sunny at 9a. very steady pace per mile with up and down energy. tightened up a little at mile 9, but recovered. tired at end. no problems. good race. 164 after. 01:38:47.60 12.43 7:56 01/07/12
Old Webster early am w/jg. upper 40s, pleasant. run very similar to last one. conversation made it seem quick. good. extra .1 c/d. 00:00:00.00 4.61 0:00 01/06/12
Old Webster early am w/jg. upper 30s w/mild breeze. didn’t feel strong, but went quick. no concerns. 3.5 in about 30. extra .1 c/d. good. 00:00:00.00 4.61 0:00 01/04/12
Dtown/Mtown 5 Mile variation noon w/joe. mid 20s, but lt wind and sunny. comfy w/no jacket. felt really good. steady throughout and strong finish. 163 after. 9 flights after. 00:00:00.00 5.00 0:00 01/03/12
Tired of the wind, so treadmill at WGRC. From 10 to 8:30, w/strides down to 6:00. Felt good, especially at end. A lot of toe strike. 00:00:00.00 4.25 0:00 01/02/12
Old Webster 12.29 Variation late afternoon w/jg. mid 40s but strong winds made it feel much colder. felt pretty strong througout. 00:00:00.00 4.83 0:00 01/01/12
New Year's Eve Warmup late afternoon run. mid 50s and lt breeze. periods of energy, but overall kinda tired. ok. 00:00:00.00 3.65 0:00 12/31/11
JB Park Hike am hike w/tw and nina. 50s 00:00:00.00 2.40 0:00 12/31/11
Soulard/AB/Industrial/Arch noon w/joe. 50s w/strong wind out of south. other than mild flu sx, felt pretty good until last mile or so, and legs got stiff. walk breaks. 162 after. 164.2 and 12.5% before. 01:09:14.00 6.97 9:55 12/30/11
Old Webster 12.29 Variation early am w/jg,ed. lower 40s and lt breeze until end. never really got loose and some chest muscle/wall aches. walk break in middle for ed and long c/d walk home. overall, ok. 163 after. 00:00:00.00 4.83 0:00 12/29/11
Slippery When Wet Early evening run after return from DC. Low 40s. Felt pretty strong until tired in last mile. 00:00:00.00 4.64 0:00 12/27/11
Treadmill at Wrights. 10 to 8:30, with strides at end down to 6:30. Incline varied 1-3. Creaky at first, then better. 00:00:00.00 5.20 0:00 12/26/11
Hemlock Overlook Hike easy hike w/Wass and Wright families. Nice. Went hard up long hill. 00:00:00.00 2.00 0:00 12/25/11
WM/Colonial Williamsburg early am run. mid 40s and nice. enjoyable run. 00:00:00.00 3.84 0:00 12/24/11
Early Spring early am run before flight. Not bad. Tired at end. 40ish. 164 after. 00:00:00.00 4.21 0:00 12/22/11
Southside Long noon run w/joe. mid 40s and mild breeze. felt ok to start, better at about 4-5 miles. a little left forefoot pain, but not bad. many walk breaks for joe. 162 am/160 after. 01:37:00.00 9.61 10:05 12/21/11
SLUH Soccer Run evening run during dw soccer practice. upper 40s, damp, and very lt breeze. didn’t feel great, but decent pace. 8:30 (1-4); 8:52 (5-8); 8:56 (8-5); 8:10 (4-1); 8:30 (c/d mile); plus .25 r/w c/d. low back a little sore and tight. 00:47:40.00 5.53 8:37 12/20/11
12.19 A/A/E variation noon w/joe. 50ish and drizzle. not much energy in legs, but ok run. felt better in 2nd half and sprint at end. 9 flights after. 162 flat after. last day of reebok testers. 00:00:00.00 4.52 0:00 12/19/11
Old Webster w/Bacon Loop morning run, bacon loop 1st w/nina. upper 40s and sunny. took a couple of days off to try to recover from cold/URI. never had much energy, but not terrible. no ankle/foot problems, but lb a bit sore. 162 after. reebok testers 00:00:00.00 6.60 0:00 12/18/11
mid-afternoon treadmill run at IW. still with the cold, but run felt pretty good. 10 down to 8:30. reebok testers. 00:00:00.00 3.20 0:00 12/15/11
Soulard/AB 6 Mile noon w/joe. upper 50s w/brisk wind in face outbound but at back inbound. felt good to run in warmer weather. Not great energy at first, but felt pretty strong at end. walk breaks varied. time inflated by stoplights. 162 after. 18 flights. reebok testers. 00:57:53.00 6.00 9:38 12/14/11
Slippery When Wet early am w/jg. low 40s and light rain. ok, but r ankle balky and l back a little tight. walked most of m2-3 d/t jg’s calf. did a lot of toe strike on the way in. nikes. 00:00:00.00 4.64 0:00 12/13/11
St. Pat's Training Course noon run w/joe. low 40s and pleasant. average 5/1 r/w. ok run, strong at end. felt like was on verge of a muscle pull, though. 9 flights after. 163 after. reebok testers. 00:47:20.00 4.91 9:38 12/12/11
Bacon/Brentwood 5 afternoon run. upper 40s and sunny – nice! a little sore from yesterday but not too bad. bacon loop w/nina – many stops. then steady out/back. ok, all considered. nikes. 00:00:00.00 5.28 0:00 12/11/11
SLTC Frostbite 12k 2011-12 Frostbite series #1. 20ish and sunny. Many mistakes: 1. indulged too much night before, so dehydrated and not enough sleep; 2. overdressed by 2x; 3. no candy. felt like crap most if it, but good time. 7:22/7:53/7:52/15:57/8:18/ 7:55/3:21. 163 after. reebok testers. 00:58:38.00 7.46 7:51 12/10/11
Old Webster early am w/jg. lower 30s and lt breeze. nothing special. nothing hurt. reebok testers. 00:00:00.00 4.51 0:00 12/09/11
Short Route early am w/ed. 26 and calm. easy and short at ed’s request. felt fine – barely notice the foot and ankle. reebok testers. 00:00:00.00 2.50 0:00 12/08/11
Old Webster early am w/jg, ed. 30 and breezy. easy with up and down pace and a walk break. l foot and r ankle held up ok. a disappointing 165 after. reebok testers. 00:00:00.00 4.51 0:00 12/06/11
WG/KW 2011.11.8 early am run w/jg. upper 40s w/a drizzle that turned into steady rain. felt good – did some 4/1 r/w in middle 4 miles. in last third, l toes and r ankle started hurting again. not sure how, but 164 after. nikes. 01:52:00.00 11.81 9:29 12/04/11
Brentwood/Glen/LW Variation am run. mid 40s and overcast. felt strong at first, then pretty steady. plenty of hills after first 2 miles. no noticeable ankle to toe probs after day off. 162 after. reebok testers 00:46:00.00 5.28 8:42 12/03/11
Slippery When Wet early am w/jg. upper 20s and calm. decent run but the cold kept things tight. l toes and r ankle better today. 9min pace for the 3.5. a longer c/d after. nike’s today – felt xtra cushion. 00:00:00.00 4.75 0:00 12/01/11
Soulard/AB 6 Mile noon run w/joe. mid 30s and sunny/lt wind. nice. easy pace w/walk breaks for joe. felt good except l toe pain and r ankle pain about 3 miles in. alternated heel and toe strike. reebok testers an issue? 18 flights. 162 after. 00:59:00.00 6.00 9:50 11/30/11
Slippery When Wet early am w/jg. 34 and windy. felt pretty strong but never got really loose. tired at end; mild l toes and r ankle pain at end. 167 before – ridiculous. reebok testers. 00:42:00.00 4.64 9:03 11/29/11
11.16 A/A/E noon run w/joe. upper 30s and breezy. another easy one. felt good. 18 flights. 163 in am; 165 after – huh? 00:00:00.00 4.40 0:00 11/28/11
Brentwood/Glen/Lockwood late afternoon run. 39 and lt breeze – nice. after all day in car, felt good to stretch the legs. easy first 1/3, then hilly. kept pace steady, then strong at end. 00:40:00.00 4.63 8:38 11/27/11
cold and windy in omaha, so did treadmill run. 1st 3 hill program – pretty good. last mile lower incline, but strides down to 8. .25 c/d. reebok testers 00:00:00.00 4.25 0:00 11/26/11
TG Omaha 2011 mid afternoon w/tw,mw for first 2.1. 70 and windy. easy, then steady w/some hills and grass. good. 00:00:00.00 4.40 0:00 11/24/11
Slippery When Wet early am w/jg,ed. mid 40s and calm – nice. new reebok testers performed well. easy/steady pace, quick finish. a couple short walk breaks. mild r ankle soreness. good run. almost 161 after. :) 00:00:00.00 4.64 0:00 11/23/11
WashAv/Compton/Market/Broadway noon run w/joe. mid-40s and wet. easy pace w/a bunch of stops at intersections. felt fine. 18 flights. 162 after. 00:49:48.00 5.00 9:57 11/22/11
Slippery When Wet early am w/ed, jg. mid 40s. good pace 1st half, then eased in after walk break for jg. r ankle pain still there. better w/toe strike. 163 after. 00:00:00.00 4.64 0:00 11/21/11
Slippery When Wet rain washed out an early am trail run, so mid-afternoon run. 40 and wet. 1st mile w/tw and nina, then steady to straubs, and home. feel good. 164 before. 00:00:00.00 4.70 0:00 11/20/11
Nina run 11.19.11 morning run w/nina. low 50s and breezy. steady pace w/several stops. immediately followed by… 00:00:00.00 2.07 0:00 11/19/11
11.19 WG meander …steady run. felt good. total of 7.5 today. 00:00:00.00 5.45 0:00 11/19/11
Soulard/AB 6 Mile noon w/joe. low 50s and strong south wind. did r/w at about 4/:30. easy pace again. a few tweaks, but feeling there’s a lot in the tank. got to get wt down though. 163 after. 9 flights after. 00:58:48.00 6.00 9:48 11/18/11
yoga class at IW. 00:00:00.00 0.00 0:00 11/17/11
Old Webster early am run with w/jg,ed. 32 and calm. real easy. no complaints. a massive 164 after. 00:00:00.00 4.51 0:00 11/17/11
11.16 A/A/E noon run w/joe. mid 40s and windy again. easy pace. felt fine. 164(!) after. 3 flights. 00:00:00.00 4.40 0:00 11/16/11
Old Webster early am w/jg. mid-50s and nice. not great, but felt a little stronger than the last few runs. good to have a partner. a longer cd before jogged home. 164 after :( 00:00:00.00 4.65 0:00 11/15/11
11.13 Wicked variation midday run. mid 70s and wiiindy. tough run, even at easy pace. no energy. 01:06:27.00 7.17 9:16 11/13/11
11.12 Old Webster late afternoon run. 60 and wiiindy. energy good in spurts; usually w/the tailwind. 00:40:36.00 4.73 8:35 11/12/11
Short St Pat's Route noon run. upper 50s and nice. slooow run w/joe. felt fine after warming up. 12 flights. 161 after. 00:00:00.00 4.60 0:00 11/11/11
cold and windy, so noon treadmill run at IW. mostly 9ish with some incline intervals and picked it up at end, then cd. ankle better. upper body really sore from strength workout on mon. 9 flights before. 162 after. 00:00:00.00 4.40 0:00 11/09/11
mile repeats at IW. 9,9, then 60 second strides between 10 and 7:20. r ankle sore, but held up. no pain when toe strike. 163 after. 00:00:00.00 3.20 0:00 11/07/11
Gym Workout two strength sets at IW between mile repeats. 00:00:00.00 0.00 0:00 11/07/11
Kirkwood 8.7 midday run. 60s and breezy. some creeks – stiff lb, r ankle sore in last 1/3. ok though. 01:19:59.00 8.74 9:09 11/06/11
Slippery When Wet early am run. upper 40s and thick fog. pleasant run; fall leaves were nice distraction. no major issues. go longer tomorrow. 00:42:00.00 4.64 9:03 11/05/11
WashAv/Compton/Market/Broadway noon run w/joe. upper 40s. easy pace. a few breaks for joe. felt ok. 3 flights after. 161 after. 00:00:00.00 4.86 0:00 11/04/11
Old Webster early am run w/jg,ek. 40s and nice. felt pretty good, still a bit sore in the r ankle. stopped at 3m and walked it in d/t ek’s hip. still battling a touch of the flu. 00:00:00.00 4.40 0:00 11/02/11
Arch/Eads/Arch noon run w/joe. 60s and stiff wind from the south. easy run. a few tweaks here and there but still improving. 162 after. bf% 10.7 00:00:00.00 5.33 0:00 11/01/11
10.30 Old Webster late afternoon run. 60ish, windy. another easy run. feeling better. eating too much, though. 00:00:00.00 4.62 0:00 10/30/11
10.29 Old Webster late pm run. 60s. went really easy. soreness getting better. 00:00:00.00 4.56 0:00 10/29/11
Old Webster early am w/jg on 4 hours of sleep. upper 30s but nice. first half felt good, but then r ankle pain returned. calfs/hamstrings really tight after. need to stretch a lot this weekend. 00:00:00.00 4.51 0:00 10/28/11
Old Webster early am w/jg. 60s and humid. way too sore after half. pain inventory – r ankle worst, then l forefoot, l hip/buttock, mid/lower back. at least rib pain is gone…162 after 00:00:00.00 4.51 0:00 10/26/11
RnR WU/CD 00:00:00.00 1.68 0:00 10/23/11
2011 RnR Half Marathon 50s and nice. pleased w/result after two week layoff. crowded course whole way and started WAY too far back. no rib pain and lungs were fine, but legs only had some brief moments of strength. second half got progressively tougher, but maintained pretty steady pace and toughed it out at end. 5k=26:46(8:37); 4=8:29; 6n7=16:20; 10k=52:35(8:19); 8=8:22; 9=8:30; 10=1:24:08(8:20); 11=8:18; 12=8:02; 13=8:14; 13.1=1:49:20(8:07). stopped at most water stops. 01:49:20.00 13.11 8:20 10/23/11
Two miler midday run. 60 and nice. 1st run in 2 weeks after dx of intercostal muscle strain. pain gone! but 2mrw is RnR Half. Hope I have the legs and the lungs… 163. 00:00:00.00 2.05 0:00 10/22/11
Wicked Hour Run mid-day run. 70s and sunny. good energy to start and then in spirts. tired at times. pain under r ribcage remains signficant. 159 after run and gutter cleaning. 01:00:00.00 6.93 8:39 10/09/11
Slippery When Wet early morning run. 60s and nice. never really got loose. r ribstitch still there in force. reebok testers. 00:00:00.00 4.64 0:00 10/08/11
Arch/Eads/Als/Arch noon run w/joe. 70s and nice. signficant pain under right ribcage returned after it forced a day off yesterday. got bad and stayed there. made it through the run w/a slower, steady pace ok. joe needed some walk breaks, which helped. 159 after. 00:00:00.00 6.14 0:00 10/06/11
Old Webster late afternoon run. 80 and sunny. cramp under r ribcage whole way. hard to breathe deep. also a tweak in l knee at mile 3. tough outing. new reebok testers. a little stiff. 00:40:40.00 4.51 9:01 10/04/11
Tour de Webster II mid-morning run. low to mid 50s and sunny. pretty steady run w/one pitstop at deer creek park. sore quads and calves, but not too limiting. 161 this am. 01:20:17.00 8.64 9:17 10/02/11
Ivory Crockett Run 4 Webster upper 40s and nice. last second decision to race. steady. legs stronger than my lungs. (7:27/7:45/ 7:37/7:13). sore later but not bad. 00:30:05.00 4.00 7:31 10/01/11
5k on WG track evening run. upper 60s and breezy. one lap quick warm up, then 5k laps 2-13 (24:35=7:48/m), then 3 cooldown. felt strong throughout. held back at times. think time is right, but seems too quick. 00:33:10.00 4.15 7:59 09/29/11
Fox Run noon run. mid 60s and breezy. legs still a little heavy, but no pain. ok. 161 after. (10.8bf%) 00:48:00.00 5.58 8:36 09/28/11
Arch w/steps noon run w/joe. mid 60s and breezy. tired legs but made it through fine. 160 after. 00:00:00.00 3.83 0:00 09/26/11
Old Webster Late afternoon run. 60s and nice. Felt surprisingly strong after long run yesterday. 00:00:00.00 4.51 0:00 09/25/11
Omaha 11 upper 60s and breezy. 1st section to amurs; then around lake w/amurs;then home. breaks in between. steady and strong, esp. at beginning. tight after. 159 after. 00:00:00.00 11.06 0:00 09/24/11
Slippery When Wet early am w/jg. mid 50s. felt pretty good for 11th consecutive day. easy pace and walked 2nd half due to jg issues. still 163. weird. 00:00:00.00 4.64 0:00 09/22/11
Arch/Eads/Arch late afternoon w/joe. mid-70s and breezy. nice and easy pace-a few walk breaks for joe. legs feeling a little tired after 10 straight days (ties a record), but nothing hurts. 00:00:00.00 5.33 0:00 09/21/11
Slippery When Wet early am w/jg. 50s and muggy. never really got on track. some creaks in the legs and lb. walked it in. maybe a day off soon. 160 after. 00:00:00.00 4.64 0:00 09/20/11
Arch/Eads/Arch noon run. mid-60s and overcast/muggy. new nikes had nice cushion and ride, and felt pretty strong so pushed it at times. 161 before on tanita (bf% – 9.5!); 159 even after. 18 flights. 00:45:45.00 5.33 8:35 09/19/11
9.18.11 Rainy Run afternoon run w/jg. upper 60s and rain/drizzle – nice! felt good after old webster route and cooldown w/jg, so added on the immanuel triangle. practiced toe strike up hills in 2nd half. problem w/b.n. at very end. pace was 9ish. overall, good run for 2nd longer run in 3 days. 160 after. 00:00:00.00 8.16 0:00 09/18/11
Old Webster early am w/jg. low 60s. nice decent run. 161. 00:00:00.00 4.51 0:00 09/17/11
Eads/Arch/Soulard 10 Mile noon run. low 60s w/lt breeze. w/joe to Arch then on my own. felt good so got my long run in early. some tightening up at times but nothing hurt. pretty steady. good. 9 flights before. 157 after. 01:32:55.00 10.12 9:10 09/16/11
Slippery When Wet early am run w/jg. chilly in the mid-40s. felt pretty strong throughout. 161 after. some big hbs at mile 3. 00:00:00.00 4.64 0:00 09/15/11
Soulard/AB 6 Mile noon run w/joe. low 60s and steady rain. really good run. felt easy with a few walk breaks. 160 after. 00:57:40.00 6.00 9:36 09/14/11
Slippery When Wet early am run w/jg. really stiff at start, but better 2nd half. seem to be better w/o rest days. 163. 00:00:00.00 4.64 0:00 09/13/11
E/A/A (low river version) noon run w/joe after weekend off. nothing hurt but no energy to speak of. 9 flights before. 160 after. 00:00:00.00 4.50 0:00 09/12/11
Wet Cherry Route ok. ran pretty hard but not much strength or energy. old nbs. low back stiff and twinges in l calf and r achilles. 161 after. go slow this weekend… 00:40:10.00 4.68 8:34 09/09/11
Swim Workout late afternoon home swim. fine. 00:30:00.00 0.00 0:00 09/08/11
Slippery When Wet early am run w/jg. steady and not too strenuous pace. a few aches but nothing major. lb a bit sore after. maybe due for a day off? 162. 00:00:00.00 4.64 0:00 09/07/11
Swim Workout Night swim. Good. 00:30:00.00 0.00 0:00 09/06/11
Fox Run noon run w/joe. mid-60s and swirling wind. overall, felt great w/weather change and steady pack. both calves really sore, though. did heel strike whole time. 161 after. 00:00:00.00 5.58 0:00 09/06/11
Swim Workout evening swim, interrupted during leg kicks by a bunch of 12 year olds who wanted the pool.. 00:00:12.00 0.00 0:00 09/05/11
Clydesdale Park Hike - 9.5.11 easy hike with nina and tw. nice day. reebok testers – good on the trail. 00:00:00.00 1.78 0:00 09/05/11
9.4.11 WGRC run noon run. 70s with a cool north breeze…finally. felt great first two miles – all toe strike for 1st mile, then most for the 2nd. stopped at WGRC and at Straubs. enjoyable. l calf sore after. reebok testers – good. 00:00:00.00 5.16 0:00 09/04/11
9.2 R/W early am run w/jg. 70s and muggy. easy pace. run 3.8; walk 1.1; run .7; walk in. reebok testers – fine. 163 before/160 after. 00:00:00.00 5.82 0:00 09/03/11
Swim Workout evening home swim. 100+. good. 00:30:00.00 0.00 0:00 09/02/11
Arch/Eads/Arch noon run. mid-90s and south wind. battled the heat and the flu. first 20min steady, then mostly 3/1 r/w. ok. 9 flights. 162am/158 after. 00:53:44.00 5.32 10:06 09/01/11
113 in the Shade Noon run w/joe. 80s and south wind. Felt woozy so went easy and made it through fine. Reebok testers-not bad for slower pace. 160 after. 00:00:00.00 4.00 0:00 08/31/11
Downtown to Gus' 10k noon run. low/mid 80s w/southeast wind. felt pretty good throughout. steady pace mostly. reebok testers – ok, but no help. 161 after. 00:56:30.00 6.30 8:58 08/30/11
Evening walk w/td and Nina. Reebok testers. 00:00:00.00 1.22 0:00 08/29/11
cooldown 00:00:00.00 0.25 0:00 08/28/11
WG/KW 2011.10 early am run – low/mid 60s. what a change in the weather makes. felt good throughout w/a little back stiffness, and great at times in last third. still a little heavy – 162 after. 01:31:50.00 10.05 9:08 08/28/11
Swim Workout double home workout. felt pretty good. one break at 24mins. 01:00:00.00 0.00 0:00 08/27/11
E/A/A (low river version) noon run w/joe. low 80s and breezy. ok, but low on gas at the end. heat still a factor. reebok testers – ok. 161 after. 163.6/12.5% fat before. 00:00:00.00 4.50 0:00 08/26/11
Shady Route w/Steps Upper 80s but pleasant in late aftenoon Another steady run. 161 after. 00:38:36.89 4.10 9:24 08/25/11
5k on WG track mid 90s at 7p. easy, steady calorie burner. did 4.2 in 39:26 (9:23), then eased in. reebok testers – ok, but no ride. 00:46:26.00 4.70 9:52 08/24/11
5k on WG track 93 degrees/102 heat index. 12 – run (26:43 5k); 2 – walk; 2 – jog; 1 – walk; 1 – sprint (1:40 400); 1 – walk;
1 – sprint/walk (:43 200). Reebok testers – ok.		 00:00:00.00 5.30 0:00 08/23/11
New Kirkwood 9 early am run. 70ish and humid. stiff at first, with lb twinge, but settled in for steady run. never loose, but never plodding either. no walk breaks. 161/2 after. 01:27:30.00 9.08 9:38 08/21/11
Old Webster early am run. low 70s and humid. got it in just before storm. went easy. a little creaky but no problems. 162 after – el indio last night. reebok testers – ok. 00:00:00.00 4.51 0:00 08/20/11
WashAve/Compton/Market noon run w/joe. low 80s. steady first 3 miles, then r/w in. reebok testers – ok. 160 after. 9 flights. 00:00:00.00 4.92 0:00 08/19/11
Shady Route w/Steps noon run. pretty brutal. upper 80s and very muggy. slowed at times but never stopped. overall, ok. 162 am/159 after. 00:00:00.00 4.10 0:00 08/18/11
Soulard/AB 6 Mile noon run w/joe. mid 80s and muggy. felt good first half (around 9:10-15/m) after day off. did r/w 4:30/:30, then slowed in second half and really tired at end, but sprinted in. reebok testers – ok. 159 even after. 01:00:42.00 6.00 10:07 08/17/11
Dtown/Mtown 5 Mile variation noon run w/joe. a little stiff at first, but felt strong throughout. 161 after. 3 flights. 00:00:00.00 5.00 0:00 08/15/11
Old Webster to Shrewbury late afternoon run to dw soccer. 80s. another steady run, despite 6th day straight and tumble at mile 2. 9ish? less? reebok testers doing ok. seem to be adjusting foot strike as a result. a few twinges in back, but nothing bad. 00:00:00.00 5.45 0:00 08/14/11
Swim Workout Immediately after run. Pretty good. 00:30:00.00 0.00 0:00 08/13/11
Martini Mid afternoon run. Upper 80s. Detour through Eden. Pretty steady, between 9 and 10. Reebok testers ok. Getting used to. 162 after. 00:00:00.00 4.73 0:00 08/13/11
Regular Arch Run low 80s noontime run. 1st lap w/joe. easy pace. felt pretty good. reebok testers ok. 164 this am; 162 after. 00:00:00.00 3.70 0:00 08/12/11
Old Webster 80s in late afternoon. felt pretty good, but at low back tightness at 2miles. made it through. worried about lack of cushion in reebok testers. 00:00:00.00 4.51 0:00 08/11/11
Gym Workout one strength set at WGRC 00:00:00.00 0.00 0:00 08/10/11
5k on WG track did 12 laps with new flat reebok testers, with a set of steps each lap, then 2 cd/sprint laps, then .5 miles on the treadmill after a strength set. felt ok. 00:00:00.00 4.25 0:00 08/10/11
113 in the Shade late afternoon run w/joe. low 90s and sunny. steady pace. no walk breaks. 162 after…still. 00:00:00.00 4.00 0:00 08/09/11
Swim Workout evening swim. fine. 00:30:00.00 0.00 0:00 08/08/11
Tour de Webster II 90s at 6pm. body wasn’t quite up for it – stomach cramps throughout. 1st 4.1 in 40mins, then varied r/w the second half to keep down nausea. disappointing, but probably shouldn’t have expected better. 01:37:00.00 8.64 11:13 08/07/11
8/6 Old Webster 1st mile w/tw and nina. easy pace. stopped at straubs. a little creaky. 164 in am. 00:00:00.00 4.65 0:00 08/06/11
Swim Workout morning home swim after run. good. 00:31:00.00 0.00 0:00 08/06/11
Old Webster early evening run. 80s. not quite as strong as yesterday, but still pretty strong. pace felt around 9 again. 165 am/162 after. 00:00:00.00 4.51 0:00 08/04/11
Old Webster warm,evening run. great strength – stomach a minor issue at first. probably did around 9m/m 00:00:00.00 4.51 0:00 08/03/11
evening swim. ok 00:30:00.00 0.00 0:00 08/03/11
Tour de Boston good. 00:00:00.00 6.69 0:00 08/01/11
3.5 on treadmill plus 2.5 walk on freedom trail. Legs feel better. One strength set. 00:00:00.00 6.00 0:00 07/30/11
Late night treadmill in Boston. Easy pace. Legs still sore but didn’t effect easy run. Just under 10. 00:00:00.00 3.16 0:00 07/29/11
Evening home swim. Easy pace. 00:30:00.00 0.00 0:00 07/27/11
IW strength workout with Joe. 5 mins of cardio. 165 in am; 163 after. 7/26 BF% 11.7. 00:00:00.00 0.00 0:00 07/27/11
Evening home swim. Fine. 00:30:00.00 0.00 0:00 07/26/11
noon run w/joe. ok. some walk breaks. 90s and humid. 162 after. 00:00:00.00 4.00 0:00 07/26/11
soulard route. warm. 00:00:00.00 6.00 0:00 07/25/11
easy pace w/tw w/walk breaks. 00:00:00.00 3.78 0:00 07/24/11
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