| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 10/9/2016 |
Run |
W/U for Army 10... |
Easy |
1.0 mi |
|
|
 |
| 7/10/2013 |
Run |
Alternating on and off @ HCC track... |
Easy |
1.5 mi |
|
|
|
| 12/8/2013 |
Run |
C/D after the race... |
Easy |
1.5 mi |
|
|
|
| 9/21/2014 |
Run |
Pre-race Metric W/U with Brick and Kevin... |
Easy |
1.5 mi |
|
|
|
| 3/13/2015 |
Run |
Tenn/ALB E... |
Easy |
1.6 mi |
12:44 |
7:58 |
|
| 9/30/2015 |
Run |
Post-tempo cooldown back to HCC with Carlos... |
Easy |
1.8 mi |
|
|
|
| 5/26/2013 |
Run |
Easy W/U before the VCM with Kyle |
Easy |
2.0 mi |
|
|
|
| 4/6/2014 |
Run |
C/D for Cherry Blossom... |
Easy |
2.0 mi |
|
|
|
| 4/6/2014 |
Run |
W/U for Cherry Blossom... |
Easy |
2.0 mi |
|
|
|
| 4/13/2014 |
Run |
C/D for Clyde's with Brick... |
Easy |
2.0 mi |
|
|
|
| 4/13/2014 |
Run |
W/U for Clyde's with Brick... |
Easy |
2.0 mi |
|
|
|
| 9/10/2014 |
Run |
Pre-workout W/U @ Howard HS... |
Easy |
2.0 mi |
|
|
|
| 2/3/2015 |
Run |
Pre-workout W/U at OMHS with Carlos... |
Easy |
2.0 mi |
|
|
|
| 3/15/2015 |
Run |
San Antonio, TX... |
Easy |
2.0 mi |
14:48 |
7:24 |
|
| 9/30/2015 |
Run |
4x400m (200m jog) with Carlos... |
Repeats |
2.0 mi |
|
|
|
| 4/2/2017 |
Run |
W/U for CUCB... |
Easy |
2.0 mi |
|
|
|
| 10/4/2013 |
Run |
Easy pre-Ragnar shake-out run... |
Easy |
2.1 mi |
16:15 |
7:45 |
|
| 2/12/2015 |
Run |
C/D after workout... |
Easy |
2.1 mi |
|
|
|
| 2/12/2015 |
Run |
Pre-workout W/U at OMHS with the guys... |
Easy |
2.2 mi |
|
|
|
| 9/21/2013 |
Run |
W/U + C/D for Metric Marathon... |
Easy |
2.3 mi |
|
|
|
| 12/8/2013 |
Run |
2+ mile W/U for Run with Santa 5k with the gang... |
Easy |
2.3 mi |
|
|
|
| 5/29/2014 |
Run |
Post-workout C/D... |
Easy |
2.3 mi |
|
|
|
| 12/26/2014 |
Run |
Out and back on Mineral Hill Rd before the knee screamed at me.. |
Easy |
2.3 mi |
17:00 |
7:34 |
|
| 9/27/2015 |
Run |
Easy pre-race jog... |
Easy |
2.3 mi |
|
|
|
| 10/11/2015 |
Run |
Pre-Army 10 warmup... |
Easy |
2.3 mi |
|
|
|
| 8/15/2015 |
Run |
Easy pre-race jog... |
Easy |
2.3 mi |
17:26 |
7:35 |
|
| 2/28/2016 |
Run |
Cooldown after Club Challenge |
Easy |
2.3 mi |
|
|
|
| 7/13/2013 |
Run |
One lap around the Lake... |
Easy |
2.4 mi |
18:00 |
7:30 |
|
| 9/22/2013 |
Run |
Recovery jog around the Lake... |
Easy |
2.4 mi |
19:15 |
8:02 |
|
| 5/18/2013 |
Run |
W/U for Musical Madness 5k... |
Easy |
2.5 mi |
|
|
|
| 5/18/2013 |
Run |
C/D for Musical Madness with Dave Berardi and Coach Phil |
Easy |
2.5 mi |
|
|
|
| 8/18/2013 |
Run |
Easy shake-out from HCC... |
Easy |
2.5 mi |
18:32 |
7:25 |
|
| 12/14/2013 |
Run |
W/U for Celtic with the guys... |
Easy |
2.5 mi |
|
|
|
| 5/29/2014 |
Run |
Pre-workout W/U at HCC... |
Easy |
2.5 mi |
|
|
|
| 7/9/2014 |
Run |
Post-workout C/D with Brick on Red Branch loop... |
Easy |
2.5 mi |
|
|
|
| 9/10/2014 |
Run |
Post-workout C/D with Brick and David on Red Branch loop... |
Easy |
2.5 mi |
|
|
|
| 10/14/2014 |
Run |
3x(3 laps @ 77sec, 1 lap @ 90 sec) |
Tempo |
2.5 mi |
|
|
|
| 2/26/2015 |
Run |
Farewell Rd back to OMHS... |
Easy |
2.5 mi |
|
|
|
| 10/31/2015 |
Run |
W/U for RnR Philly with Martin... |
Easy |
2.5 mi |
|
|
|
| 2/28/2016 |
Run |
W/U before Club Challenge... |
Easy |
2.5 mi |
|
|
|
| 7/22/2015 |
Run |
Howard HS/Lake Elkhorn loop x 2/Howard HS with Brick... |
Easy |
2.6 mi |
|
|
|
| 12/14/2013 |
Run |
C/D after Celtic with the guys... |
Easy |
2.7 mi |
|
|
|
| 4/17/2016 |
Run |
Pre-race shake-out in Boston... |
Easy |
2.7 mi |
20:50 |
7:43 |
|
| 7/9/2014 |
Run |
Pre-workout W/U @ Howard HS... |
Easy |
2.8 mi |
|
|
|
| 9/30/2015 |
Run |
Pre-workout warmup from HCC with Carlos... |
Easy |
2.8 mi |
|
|
|
| 4/15/2017 |
Run |
Pre-BAA 5k warmup run with Brick... |
Easy |
2.8 mi |
|
|
|
| 8/5/2015 |
Run |
Koffel Associates Beach '5k' race... |
Easy |
2.9 mi |
18:24 |
6:28 |
|
| 4/7/2013 |
Run |
W/U + C/D for Cherry Blossom |
Easy |
3.0 mi |
|
|
|
| 5/22/2013 |
Run |
3 miles @ MP at HCC track with Seth... |
Tempo |
3.0 mi |
|
|
|
| 5/25/2013 |
Run |
Easy shake-out before VCM... |
Easy |
3.0 mi |
|
|
|
| 7/18/2013 |
Run |
Sun City West, AZ |
Easy |
3.0 mi |
21:52 |
7:18 |
|
| 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 |
|
| 4/20/2014 |
Run |
Easy pre-marathon shake-out in Boston... |
Easy |
3.0 mi |
|
|
|
| 7/15/2015 |
Run |
Howard HS to Lake Elkhorn with Brick and Kevin... |
Easy |
3.0 mi |
|
|
|
| 4/2/2017 |
Run |
C/D for CUCB... |
Easy |
3.0 mi |
28:00 |
9:20 |
|
| 5/18/2013 |
Run |
Musical Madness 5k |
RACE |
5.0 km |
16:39 |
5:22 |
|
| 12/8/2013 |
Run |
Run with Santa 5k... |
RACE |
5.0 km |
17:03 |
5:30 |
|
| 4/15/2017 |
Run |
BAA 5k |
RACE |
5.0 km |
16:10 |
5:13 |
|
| 7/12/2014 |
Run |
W/U before race with Brick and Mairin... |
Easy |
3.2 mi |
|
|
|
| 5/22/2013 |
Run |
W/U + C/D at HCC track... |
Easy |
3.3 mi |
|
|
|
| 7/15/2015 |
Run |
Howard HS to Lake Elkhorn with Brick and Kevin... |
Easy |
3.3 mi |
|
|
|
| 7/22/2015 |
Run |
Howard HS/Lake Elkhorn loop x 2/Howard HS with Brick... |
Easy |
3.5 mi |
|
|
|
| 5/1/2016 |
Run |
Lake Barcroft, VA... |
Easy |
3.5 mi |
24:10 |
6:55 |
|
| 8/8/2013 |
Run |
Easy miles before and after the tempo run... |
Easy |
3.6 mi |
|
|
|
| 8/4/2013 |
Run |
Around Kentlands... |
Easy |
3.8 mi |
27:13 |
7:16 |
|
| 10/20/2013 |
Run |
TO Rt 32 and back... |
Easy |
3.8 mi |
25:30 |
6:48 |
|
| 7/9/2014 |
Run |
5x1k with 200 jog rest... |
Repeats |
3.8 mi |
|
|
|
| 4/7/2015 |
Run |
Test run with the knee... |
Easy |
3.8 mi |
25:27 |
6:48 |
|
| 11/20/2015 |
Run |
Tenn/Robin loop/ALB E... |
Easy |
3.8 mi |
27:15 |
7:11 |
|
| 12/5/2015 |
Run |
Tenn/Robin loop/ALB E... |
Easy |
3.8 mi |
25:35 |
6:44 |
|
| 4/10/2016 |
Run |
Tenn/Robin loop/ALB E... |
Easy |
3.8 mi |
26:19 |
6:56 |
|
| 1/16/2016 |
Run |
Tenn/Robin loop/ALB E.. |
Easy |
3.9 mi |
25:50 |
6:43 |
|
| 7/17/2013 |
Run |
Sun City West, AZ (new pair of Black Superfeet) |
Easy |
3.9 mi |
29:19 |
7:32 |
|
| 8/19/2015 |
Run |
Recovery run; Tenn/Robin loop/ALB E... |
Easy |
4.0 mi |
31:20 |
7:56 |
|
| 4/21/2013 |
Run |
W/U + C/D for Pike's Peek |
Easy |
4.0 mi |
|
|
|
| 8/22/2013 |
Run |
4 mile tempo on the bagel run course... |
Tempo |
4.0 mi |
22:54 |
5:44 |
|
| 8/27/2013 |
Run |
400m, 800m, 2x1200m, 800m, 2x400m... |
Repeats |
4.0 mi |
|
|
|
| 8/29/2013 |
Run |
4 mile tempo run on the bagel run course... |
Tempo |
4.0 mi |
22:35 |
5:39 |
|
| 10/16/2013 |
Run |
2 mile W/U & 2 mile C/D with Carlos... |
Easy |
4.0 mi |
|
|
|
| 6/14/2014 |
Run |
Treadmill at the Doha Marriott... |
Easy |
4.0 mi |
|
|
|
| 2/3/2015 |
Run |
3xMile @ 5:25/mi 2/ 200m jog... |
Repeats |
4.0 mi |
|
|
|
| 2/26/2015 |
Run |
W/U and easy miles before the fartlek... |
Easy |
4.0 mi |
|
|
|
| 9/30/2015 |
Run |
Tempo on the bagel run course with Carlos... |
Tempo |
4.0 mi |
22:30 |
5:38 |
|
| 6/2/2013 |
Run |
4.09mi Run Benefiting Be Strong Stay Strong Fund |
Easy |
4.1 mi |
26:43 |
6:32 |
|
| 10/12/2013 |
Run |
Cooldown with Steve Laurie from Druid Hill to finish line... |
Easy |
4.1 mi |
|
|
|
| 1/25/2014 |
Run |
W/U + C/D during Club Challenge workout... |
Easy |
4.2 mi |
|
|
|
| 2/12/2014 |
Run |
W/U + C/D for the workout at OMHS... |
Easy |
4.2 mi |
|
|
|
| 10/5/2013 |
Run |
Ragnar Leg #36 with Jess... |
Tempo |
4.3 mi |
27:33 |
6:29 |
|
| 11/13/2013 |
Run |
W/U + C/D for the workout at OMHS... |
Easy |
4.3 mi |
|
|
|
| 2/26/2014 |
Run |
5x1k @ 5k pace with Carlos and Brick @ OMHS... |
Repeats |
4.3 mi |
|
|
|
| 11/5/2014 |
Run |
6x1k w/ 400m jog at OMHS with Carlos and Brick... |
Repeats |
4.3 mi |
|
|
|
| 11/5/2014 |
Run |
W/U + C/D for the workout at OMHS... |
Easy |
4.3 mi |
|
|
|
| 8/14/2015 |
Run |
Tenn/Robin loop/Tenn... |
Easy |
4.3 mi |
30:17 |
7:08 |
|
| 8/20/2015 |
Run |
Tenn/Robin loop/Tenn... |
Easy |
4.3 mi |
31:17 |
7:22 |
|
| 10/30/2015 |
Run |
Tenn/Robin loop/Tenn... |
Easy |
4.3 mi |
31:29 |
7:25 |
|
| 12/4/2015 |
Run |
Tenn/Robin loop/Tenn... |
Easy |
4.3 mi |
31:20 |
7:23 |
|
| 1/17/2016 |
Run |
Tenn/Robin loop/Tenn... |
Easy |
4.3 mi |
28:08 |
6:38 |
|
| 4/21/2016 |
Run |
Tenn/Robin loop... |
Easy |
4.3 mi |
|
|
|
| 5/2/2016 |
Run |
Tenn/Robin loop... |
Easy |
4.3 mi |
29:00 |
6:50 |
|