Sean Kurdys Content Library

Rita and I shivering before the trail run.

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S4S - long run Saturday 10:30 @ Schenck.
Dave and I ran from art museum to Umstead and round the woods and back. 50 minute easy run. sk

Couldn't make it out yesterday. Making up for it today with a double. Ran 5K on the treadmill this AM and plan to run again at lunch. For long run tomorrow, I plan to do the Carrboro trail run. Starts at 9:00...leaving Raleigh at 8:00 if anyone wants a ride.

Workout #2 for the day was a 4 mile tempo run (6:45 pace).
Meeting at the Art Museum tomorrow morning @ 8:00 and then heading to Chapel Hill for the trail run. Call if running late, or I'll leave you behind. sk

Was feeling beat up, so I took yesterday off. On the bright side, got my treadmill fixed, so I can resume running indoors on bad weather days. sk

Took the bike out at lunch for some 2-mile intervals on Town Hall Common. 14 miles altogether.

Sloppy 5K run on the XC course at Cary Academy last night. Highlight was watching Super Dave wrestle Gary to the ground at the start. Watch you backs. Meghan and Rita looked good after only 4 days since the marathon. Next up...Raleigh Rocks 5K

Great trail run with Meghan and Dave and the Godiva folks on Saturday AM. I thought I saw Gary drive up, but he hid in the bushes when he spotted Dave. TirNaNog tonight....then Heels Hoops.

Good Monday morning to you. Took off yesterday to rest, wrap Christmas presents, watch football and go to a Christmas party. Today's run is at Ridgewood @ 6:00. Bundle up, it will be cold.

70's in December...gotta love NC weather. Dusted off the TT bike and rode for a couple of hours yesterday. Run today is at Fleet Feet @ 6:00.

Ridge Road 5-mile this evening with Dave and Laurel. Great weather and run. Track tomorrow is at Carroll Middle School @ 6:00.

St. Valentines Massacre Marathon Relay yesterday. Team of Dave, Meghan, Blake aka "Bobby Flash", and I finished 2nd in the coed division and 4th overall. Averaged 6:16 miles. Recovery run today at TNN

Raced Winter Du #1 on Saturday...finished 3rd.
Brick workout on Sun with Rachel, James, Dave and Ed. Meghan met us out there for the run. TirNaNog tonight.

Hour ride at lunch. 6 x 2 mile intervals. Feeling sleepy now.
Run tonight at Ridgewood @ 6:00. Easy I hope.

15 miler yesterday with Dave, Rita and Meghan. Ran at ATT...nice to run that long on flat trail. TirNaNog tonight.

Legs were shelled from Sat's trail run, so I spun on the trainer for 45 minutes. Legs still feel a little tired today but much better than yesterday. See ya at TNN tonight for an EEEEEEasy run.

Rainy 7-mile run Sunday AM with the usual suspects. Keeping the workouts short and sweet this week in preparation for Shamrock this weekend. sk

Cold rainy 11 miler yesterday AM with Meghan, Laurel, Dave and Sam. Crabtree greenway to Shelley Lake. Skipping the Nog run tonight in favor of the treadmill. Don't feel like busting my arse in the snow.

Great run Sunday morning. Laurel, Meghan, Dave, Rita, Mark, Erwann and I met at the art museum and did a 10 miler into umstead and through some of loblolly trail. Meghan, Rita and Laurel ran surprisingly strong after strong performances in the cap city classic 10K the day before.

Ran a 13+ miler with Dave, Rita and Rob today. Perfect weather in the low 50's. Umstead was a little sloppy from the recent rain, but it made for nice soft footing. Next run, Monday @ Ridgewood @ 6:00.

Rita, Dave, Meghan, Perry and I did Coach Bubba's. Perry and I did the 4-mile, and the rest did the 20K. Great times by all. I finished 8th overall and 1st master. Rita was 3rd in her AG.

Tempo run with Dave, Rob, Meghan and Jen at Umstead. I got in 6, while the rest did 8...had to leave early for work.

10 mile TT on the computrainer. Improved 12 watts from my last test. S4S...run at ATT tomorrow. Meeting at Art Museum at 8:00 carpooling from there. sk

Ran 12 today. 7 in the first part with Ray, Rita, Dave, Meghan, Rob and Brad B. Then did 5 with 100 others at the FF poker run. OJ and Waffles afterward. Brick tomorrow at 9:30 at NCSU (health center parking lot). Hour ride followed by short run.

Raleigh Rocks 5K today. 18:??. Legs felt dead today. Should have run a little yesterday, but I took the day off and ate ice cream instead. Oops.

9 mile tempo run with Dave and Meghan this AM. Ran into Laurel along the way, and she ran several miles with us. Good run, great weather. sk

Ran 14 at Umstead yesterday with Dave and Rita. Glad the marathon will not be as hilly. sk

19-20 miler today w/Rita, Laurel, Meghan and Dave at Umstead. Looking forward to the lack of hills at Shamrock. sk

Freezing brick with NCSU tri team this AM. Easy ride for an hour followed by short run. Still can't feel my fingers.

Ran this year's version of the frosty fifty in Carrboro with Rita and Dave. Did about 27K in about 2:45. Trails were slippery with Friday's rain, but legs felt good and didn't turn my ankles too bad. Monday's run will be at Tir Na Nog. Plan to stick around for food afterward. sk

Marathon training started today. 10.5 miler at ATT. Nice steady pace early on with a 2 mile stretch of 6:30's. Not bad a day after racing. Tomorrow...easy run at Tir Na Nog

30 minutes on the trainer last night. Officially started my bike training for the Boogie Ironman.

S4Sers, today is a tempo day. After a mile or so warmup, run a steady state effort at approx 10K pace or slightly slower. Cool down for mile at end. Remember, Sat Am run at Umstead (Harrison parking lot @ 8:30). sk

Rode the computrainer yesterday. 45 minutes with 6 x .5 mile repeats at 325 watts.

Still at work, but I managed to get to the gym for another treadmill run and some ab and strength training. Maybe I can get outside tomorrow. S4S Sat run will be at Reedy Creek Ext. (Harrison to Weston to Reedy Creek). Meet at bridge over 40. 8:00

S4S...today is the first track workout. Athens Drive HS @ 6:00.

Chilly run last night with Rita, Dave and Jeff. Did the usual 5 mile route with a diversion to check out some Christmas lights that were, well, not lit. Track tonight is at Carroll Middle if anyone wants to go...I'm option for the treadmill instead. Too cold to run fast outside. Will still grab coffee at Cup-A-Joe at Mission this afternoon though. sk

So much for a recovery run. TNN run last night was fast from the start. 5 miles in 33 minutes...with all those red light stop/starts.
Recovery track day??? Today's workout is at Carroll Middle Sch. 6:00

TirNaNog run last night. 5 miler with 125 of my closest friends. Has been a brisk 7 m/m pace the last couple of weeks. What happened to recovery day?

Track today is at Carroll Middle.

Ran 5 with the cool kids at Ridge Road last night. Good run but not the easy jaunt I was hoping for. Track today is at Carroll Middle. S4S long run...sunday @ 8:30 at ATT. Will meet in Raleigh and carpool over. sk

5 mile run at TNN last night. Started a little quickly with a couple of fellows pushing the pace. Should have known they would drop off after a mile, as they were only doing 3. Ended up running 7 m/m pace...a little quick for a recovery day. Spun 40 minutes on trainer today....SNOW!!!!

Easy peasy 5 miler from FF last night. Track today is at Athens Dr.

Recovery run at Tir Na Nog last night. 112 folks showed up, and he weather was great. Per Dave, don't order the corned beef and cabbage. Track today is at Carroll Middle (weather pending). sk

I'm out for the track today. Off to Greensboro with work and will not be back in time. It is 45 and rainy now, so if you want an alternate workout... 3:00 hill repeats on the treadmill. 1 to 1 easy jog to recover.

Easy 5 miler yesterday with a few strides down Fay St. mall. Track workout today at Broughton. Legs still a little tired this AM, but better than yesterday.

Hard day at the track. 200-800 pyramid, all under 6:00 m/m pace. Couldn't keep up with Cameron and Dave on that last 200....30 seconds!!!! Crazy fast.

Another hard track day. 2 sets 4 x 500 under 6:00 m/m pace.
1 set of 3 x 300 all out. Too hard after Sat race and hard Mon run.

Awesome run yesterday in Asheville. Ran an hour of trail from the Folk Art Center on the parkway...Brad showed me this spot. Air temp was 40-41, but it was snowing like a wet hornet. Felt weird running in shorts with snow drifting all about.

Too cold for the track yesterday, so I did the workout on the treadmill. Cross training today with a computrainer ride, but plan to run tomorrow afternoon as soon as Dave tells us where and when.

Good track workout last night. Dave and I ran 6 x 800 at tempo pace (3:20-3:40). Got up this AM and ran 4 on the treadmill...no fun. Will try to squeeze a better workout in at lunch. For those of you not doing the resolution run tomorrow, Jeff is trying to get a 9 miler together. 09 in 09...get it??? Goot times. sk

Awesome track workout lastnight. 10 x 300 on :50-56 w/100 recovery. Felt good to stretch out the legs. Easy day today.

Rita, Dave, Meghan and James showed up for track workout last night. 5 x 800 (yasso). Legs were tired at the start but feel better today. Check it out, Meghan has a running pic now. Riding the trainer today.

Track last night 5 x 1000 @ <4:15 ...last one at 3:20. Hard to run fast in the cold. Ran w/Rita, Dave, Meghan and Ray. NCRC folks were out as well. I'm out of town with work today. Will try to hit the gym at the hotel. sk

5 mile tempo run on treadmill today. Too much ice on road and sidewalks here in the work hood to go out of doors, though it is nice to see the sun.

Great track workout last night. I did 6 x 800 @ yasso pace. Group did 8 x 800 (I was talking and missed two). Am in Asheville today and plan to run up town mt and back.

Intervals on the Computrainer last night.

Ran tempo (25 min @ 6:30 pace) on treadmill. Had to squeeze workout in afternoon, as I was on the road today with work.

Track...6 x 800 (yasso). Big group...too many to name them all. Kasia and Mandy ran race pace 800's, 2:40-2:50. Rest of the group ran yasso's (3:10-3:40). Next workout, tempo run Crabtree greenway Thur @ 6:30. NCRC group meeting at tri sports

Track day with Rita, Meghan and Cameron, and James and Nate from NCSU Tri. 6 x 800 @ 3:20....until Cameron started putting the smack down.

Good track day last night. Meghan, Rita, Dave, Cameron and newbie Mandy did some cruise 800's. Last set before the marathon this weekend. Ed and Sam came out for a trainer/track brick.

Blew out the dust with some fast 200's yesterday. 8 x 200 between :33 and :40. 1 x 300 @ :53 for Cameron, :55 for me and Mandy. sk