| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 4/17/2013 |
Run |
@ HCC |
Repeats |
10.0 mi |
|
|
 |
| 4/1/2013 |
Run |
@ HCC (Bagel run course in reverse to Beaverbrook) |
Easy |
10.0 mi |
|
|
|
| 4/15/2013 |
Run |
@ HCC (Challenge course) NEW BLACK SUPERFEET #2 |
Easy |
10.0 mi |
1:10:08 |
7:01 |
|
| 5/15/2013 |
Run |
@ HCC with Carlos, David T, and Seth... |
Repeats |
8.5 mi |
|
|
|
| 5/2/2013 |
Run |
@ HCC wtih Carlos... |
Repeats |
10.8 mi |
|
|
|
| 5/6/2013 |
Run |
@ Patapsco (Mt Slayer to Mt Nasty) |
Trails |
8.5 mi |
1:05:17 |
7:41 |
|
| 6/17/2013 |
Run |
@ Patapsco (Mt Slayer to Mt Nasty) + extra |
Trails |
10.0 mi |
|
|
|
| 7/27/2013 |
Run |
1 1/6 laps around Lake/Cent Ln/Durham E/Lynngate/Beaverbrook... |
Easy |
6.2 mi |
44:13 |
7:12 |
|
| 2/26/2015 |
Run |
1/4 mile on, 1/4 off... |
Fartlek |
5.0 mi |
|
|
|
| 4/23/2014 |
Run |
118th Boston Marathon |
RACE |
26.2 mi |
2:39:05 |
6:05 |
|
| 4/18/2016 |
Run |
120th Boston Marathon |
RACE |
26.2 mi |
2:46:34 |
6:22 |
|
| 4/17/2015 |
Run |
132nd to 77th and back in OC... |
Easy |
5.6 mi |
37:23 |
6:41 |
|
| 10/16/2013 |
Run |
2 mile W/U & 2 mile C/D with Carlos... |
Easy |
4.0 mi |
|
|
|
| 12/8/2013 |
Run |
2+ mile W/U for Run with Santa 5k with the gang... |
Easy |
2.3 mi |
|
|
|
| 5/26/2013 |
Run |
25th Vermont City Marathon |
RACE |
26.2 mi |
2:34:09 |
5:54 |
|
| 7/24/2013 |
Run |
2x around the Lake with Mark... |
Easy |
5.0 mi |
36:40 |
7:20 |
|
| 9/17/2013 |
Run |
2x(1600-800-400 w/ 400 jog), 400 with Bobby's group |
Repeats |
5.0 mi |
|
|
|
| 12/4/2013 |
Run |
2xMile (400 jog), 2x800 (400m jog), 3x400 (200 jog) |
Repeats |
5.0 mi |
|
|
|
| 2/12/2014 |
Run |
2xMile (400 jog), 4x800 (200m jog) with Brick and Jared... |
Repeats |
4.8 mi |
|
|
|
| 4/14/2016 |
Run |
3 mile MP tempo... |
Tempo |
6.0 mi |
37:23 |
6:14 |
|
| 8/15/2013 |
Run |
3 mile tempo on the bagel run course with Adam... |
Tempo |
3.0 mi |
17:51 |
5:57 |
|
| 9/19/2013 |
Run |
3 mile tempo on the bagel run course... |
Tempo |
3.0 mi |
16:46 |
5:36 |
|
| 5/22/2013 |
Run |
3 miles @ MP at HCC track with Seth... |
Tempo |
3.0 mi |
|
|
|
| 9/21/2013 |
Run |
37th Columbia Metric Marathon |
RACE |
26.2 km |
1:37:52 |
6:01 |
|
| 9/21/2014 |
Run |
38th Columbia Metric Marathon |
RACE |
26.2 km |
1:34:43 |
5:50 |
|
| 9/28/2015 |
Run |
3x Centennial Lake... |
Easy |
7.5 mi |
51:25 |
6:52 |
|
| 10/9/2015 |
Run |
3x Centennial Lake... |
Easy |
7.3 mi |
49:23 |
6:49 |
|
| 10/14/2014 |
Run |
3x(3 laps @ 77sec, 1 lap @ 90 sec) |
Tempo |
2.5 mi |
|
|
|
| 2/12/2015 |
Run |
3x2 Mile @ 5:30/mi with 400m jog... |
Repeats |
4.5 mi |
|
|
|
| 2/3/2015 |
Run |
3xMile @ 5:25/mi 2/ 200m jog... |
Repeats |
4.0 mi |
|
|
|
| 8/14/2013 |
Run |
3xMile + 800m @ HCC with the guys during their workout... |
Repeats |
8.0 mi |
|
|
|
| 8/22/2013 |
Run |
4 mile tempo on the bagel run course... |
Tempo |
4.0 mi |
22:54 |
5:44 |
|
| 8/29/2013 |
Run |
4 mile tempo run on the bagel run course... |
Tempo |
4.0 mi |
22:35 |
5:39 |
|
| 6/2/2013 |
Run |
4.09mi Run Benefiting Be Strong Stay Strong Fund |
Easy |
4.1 mi |
26:43 |
6:32 |
|
| 8/27/2013 |
Run |
400m, 800m, 2x1200m, 800m, 2x400m... |
Repeats |
4.0 mi |
|
|
|
| 5/29/2014 |
Run |
4x(4x400m) w/ 200m jog... |
Repeats |
5.5 mi |
|
|
|
| 9/30/2015 |
Run |
4x400m (200m jog) with Carlos... |
Repeats |
2.0 mi |
|
|
|
| 10/16/2013 |
Run |
4x800 (200 jog), 4x600 (200 jog), 4x400 (200 jog) (400 jog btw) |
Repeats |
6.2 mi |
|
|
|
| 11/13/2013 |
Run |
4x800 (200j), 4x400 (200j) (400j), 2x800 (400j), 2x400 (200j) |
Repeats |
6.0 mi |
|
|
|
| 11/6/2013 |
Run |
4x800m (200m jog), 4x400m (200m jog), 4x200m (150m jog) @ OMHS.. |
Repeats |
5.0 mi |
|
|
|
| 9/10/2014 |
Run |
4xMile w/ 400m jog @ Howard HS with Brick and David... |
Repeats |
5.0 mi |
|
|
|
| 2/26/2014 |
Run |
5x1k @ 5k pace with Carlos and Brick @ OMHS... |
Repeats |
4.3 mi |
|
|
|
| 7/9/2014 |
Run |
5x1k with 200 jog rest... |
Repeats |
3.8 mi |
|
|
|
| 4/9/2014 |
Run |
6 Mile MP tempo on the bagel run course with David and Brick... |
Tempo |
10.0 mi |
1:03:41 |
6:23 |
|
| 1/15/2015 |
Run |
6 mile progression run with the guys @ OMHS... |
Progression |
10.8 mi |
|
|
|
| 8/8/2013 |
Run |
6 mile tempo run with Bobby's group... |
Tempo |
6.0 mi |
37:19 |
6:14 |
|
| 5/8/2013 |
Run |
6x Harriet Tubman with Carlos and David T... |
Hills |
10.8 mi |
|
|
|
| 11/5/2014 |
Run |
6x1k w/ 400m jog at OMHS with Carlos and Brick... |
Repeats |
4.3 mi |
|
|
|
| 9/13/2014 |
Run |
Adamstown/Buckeystown... |
Long |
17.3 mi |
1:52:44 |
6:31 |
|
| 8/9/2014 |
Run |
Adamstown/Cap Stine.. |
Steady |
13.2 mi |
1:24:30 |
6:25 |
|
| 6/8/2016 |
Run |
ALB E/EM Way/85/MW Rd/BC Pk... |
Steady |
15.0 km |
1:00:20 |
6:29 |
|
| 3/28/2016 |
Run |
ALB E/EM Way/85/MW Rd/Cap Stine/S Renn/BC Pk... |
Easy |
11.2 mi |
1:14:00 |
6:39 |
|
| 12/6/2015 |
Run |
ALB E/Lime Kiln/85/MW Rd/BC Pk... |
Steady |
9.0 mi |
57:25 |
6:23 |
|
| 7/21/2015 |
Run |
ALB E/Lime Kiln/85/MW Rd/Cap Stine/S Renn/BC Pk... |
Easy |
10.9 mi |
1:13:50 |
6:49 |
|
| 12/22/2015 |
Run |
ALB E/Lime Kiln/85/Wedgewood/Exec/Crestwood/Corp Dr/BC Pk... |
Easy |
8.3 mi |
54:25 |
6:36 |
|
| 1/18/2015 |
Run |
ALB E/ND Rd/MW Rd/85/Mville/BC Pk/ALB W... |
Long |
15.0 mi |
1:40:45 |
6:43 |
|
| 11/24/2015 |
Run |
ALB E/Robin loop/ND Rd/Corp Dr/BC Pk... |
Easy |
5.2 mi |
35:28 |
6:50 |
|
| 6/21/2016 |
Run |
ALB E/Robin loop/Tenn/BC Pk/Cap Stine/S Renn/BC Pk... |
Easy |
9.9 mi |
1:07:49 |
6:54 |
|
| 1/19/2015 |
Run |
ALB E/Wedgewood/Exec/85/Crestwood/ND Rd/Corp Dr/BC Pk/ALB W... |
Easy |
9.1 mi |
1:03:00 |
6:56 |
|
| 3/3/2015 |
Run |
ALB W/BC Pk/Corp Dr/C-wood/85/Exec/W-wood/85/Lime Kiln/Tenn.. |
Easy |
11.6 mi |
1:15:20 |
6:30 |
|
| 1/23/2015 |
Run |
ALB W/BC Pk/Corp Dr/Exec/85/Crestwood/BC Pk... |
Easy |
9.1 mi |
59:36 |
6:33 |
|
| 11/19/2014 |
Run |
ALB W/BC Pk/Corp Dr/ND Rd/C-wood/Corp Dr/ND Rd/W-wood/Tennison.. |
Easy |
9.1 mi |
1:00:06 |
6:37 |
|
| 1/26/2015 |
Run |
ALB W/BC Pk/Crestwood/85/Exec/ND Rd/Corp Dr/BC Pk... |
Easy |
9.4 mi |
1:03:57 |
6:51 |
|
| 10/16/2014 |
Run |
ALB W/BC Pk/S Renn/Cap Stine/BC Pk... |
Steady |
9.7 mi |
1:01:56 |
6:26 |
|
| 8/12/2014 |
Run |
ALB W/BC Pk/S Renn/Cap Stine/MW Rd/ND Rd/Tennison... |
Easy |
10.9 mi |
1:11:49 |
6:38 |
|
| 10/5/2014 |
Run |
ALB W/BC Pk/S Renn/CStine/Mville/ND Rd/Tennison... |
Steady |
10.8 mi |
1:08:15 |
6:20 |
|
| 9/15/2014 |
Run |
ALB W/E Derr/EM Way/85/Crestwood/ Corp Dr/Tennison/E Derr... |
Easy |
11.0 mi |
1:11:55 |
6:33 |
|
| 11/4/2014 |
Run |
ALB W/Tennison/EM Way/85/Crestwood/Corp Dr/BC Pk... |
Easy |
9.3 mi |
1:02:24 |
6:45 |
|
| 10/28/2014 |
Run |
ALB W/Tennison/ND Rd/Corp Dr/Crestwood/ND Rd/Corp Dr/BC Pk/ALB W |
Easy |
9.3 mi |
1:00:17 |
6:32 |
|
| 11/3/2014 |
Run |
ALB W/Tennison/Wedgewood/ND Rd/Corp/Crestwood/Corp/BC Pk.. |
Steady |
9.1 mi |
57:08 |
6:17 |
|
| 8/12/2013 |
Run |
Along the Schuylkill River Trail... |
Easy |
9.8 mi |
1:04:13 |
6:36 |
|
| 8/13/2013 |
Run |
Along the Schuylkill River Trail... |
Easy |
7.0 mi |
47:19 |
6:46 |
|
| 7/10/2013 |
Run |
Alternating on and off @ HCC track... |
Easy |
1.5 mi |
|
|
|
| 9/10/2013 |
Run |
AM run in Bridgeport, WV... |
Easy |
7.4 mi |
53:44 |
7:18 |
|
| 10/11/2015 |
Run |
Army 10 |
RACE |
10.0 mi |
54:16 |
5:26 |
|
| 10/9/2016 |
Run |
Army 10... |
RACE |
10.0 mi |
57:25 |
5:45 |
|
| 7/14/2016 |
Run |
Around Ballenger... |
Easy |
10.8 mi |
1:12:50 |
6:47 |
|
| 7/29/2016 |
Run |
Around Ballenger... |
Easy |
10.3 mi |
1:08:35 |
6:42 |
|
| 8/8/2016 |
Run |
Around Ballenger... |
Easy |
5.7 mi |
42:09 |
7:27 |
|
| 8/4/2013 |
Run |
Around Kentlands... |
Easy |
3.8 mi |
27:13 |
7:16 |
|
| 6/16/2013 |
Run |
Around the lake and back via Beaverbrook... |
Steady |
4.8 mi |
30:08 |
6:21 |
|
| 7/23/2013 |
Run |
Around the lake and back via Beaverbrook... |
Easy |
4.6 mi |
33:10 |
7:18 |
|
| 8/25/2013 |
Run |
Around the lake and back via Beaverbrook... |
Easy |
4.8 mi |
32:44 |
6:54 |
|
| 6/9/2013 |
Run |
Around the lake and back... |
Steady |
4.4 mi |
26:22 |
6:00 |
|
| 7/20/2013 |
Run |
Around the lake and back... |
Easy |
4.4 mi |
33:17 |
7:34 |
|
| 7/21/2013 |
Run |
Around the lake and back... |
Easy |
4.4 mi |
31:25 |
7:09 |
|
| 7/28/2013 |
Run |
Around the lake and back... |
Easy |
4.4 mi |
29:06 |
6:37 |
|
| 9/15/2013 |
Run |
Around the lake and back... |
Easy |
4.4 mi |
30:35 |
6:58 |
|
| 7/26/2013 |
Run |
Around the Lake/Durham Rd E/Darlington/Beaverbrook... |
Easy |
5.0 mi |
36:05 |
7:13 |
|
| 7/1/2015 |
Run |
Asheville, NC... |
Easy |
12.3 mi |
1:21:58 |
6:42 |
|
| 3/11/2016 |
Run |
Augusta Canal Towpath... |
Steady |
11.0 mi |
1:11:25 |
6:30 |
|
| 10/19/2013 |
Run |
B-more with Carlos... |
Long |
17.0 mi |
1:58:17 |
6:58 |
|
| 4/15/2017 |
Run |
BAA 5k |
RACE |
5.0 km |
16:10 |
5:13 |
|
| 6/8/2013 |
Run |
Bagel run |
Easy |
12.8 mi |
1:25:39 |
6:44 |
|
| 12/18/2013 |
Run |
Bagel run course + Xmas Lights Run... |
Tempo |
13.6 mi |
1:32:14 |
6:47 |
|
| 7/11/2016 |
Run |
Bagel run course from Centennial with Brick... |
Tempo |
10.0 mi |
1:04:30 |
6:27 |
|
| 1/27/2014 |
Run |
Bagel run course from HCC with David T and Brick... |
Progression |
10.3 mi |
|
|
|
| 1/20/2014 |
Run |
Bagel run course with Brick and David T... |
Progression |
13.0 mi |
1:19:06 |
6:06 |
|
| 7/8/2016 |
Run |
Bagel run course with Brick in the humidity and t-storm... |
Long |
14.3 mi |
1:43:00 |
7:13 |
|
| 3/20/2014 |
Run |
Bagel run course with Brick... |
Progression |
13.1 mi |
1:24:30 |
6:28 |
|