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Monday 5am - 10pm Tuesday 5am - 10pm Wednesday 5am - 10pm Thursday 5am - 10pm Friday 5am - 10pm Saturday 6am - 8pm Sunday 8am - 6pm

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Jim Salley Personal Trainer

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Frederick, MD
Jim Salley Personal Trainer

Personal Trainier

12/17/2023

Kelly and I went to the Y again, she swam while I jumped on the treadmill. Ran 5 miles at an easy pace of 9:20. That was back-to-back 5-milers which I haven't done in a few months. Hope everyone is enjoying their weekend and always remember to keep moving.:-)

Distance 5.00 mi | Time 46:41 | Pace 9:20 min/mi

12/14/2023

Went to the Y and jumped on the treadmill while Kelly swam. Ran 5 miles for the first time in what seems like a few months. Ran at a sub-9-minute pace on 1.5D% incline and felt pretty good. Hope everyone has a pleasant Thursday and as always remember to keep moving.:-)

Distance 5.00 mi | Time 44:09 | Pace 8:50 min/mi

12/12/2023

Kelly and I got over to the Y this morning. She jumped on an elliptical, while I jumped on a treadmill and ran a 4-miler at about an 8:30 pace. Stay warm and enjoy the day and always remember to keep moving.:-)

Distance 4.00 mi | Time 34:04 | Pace 8:31 min/mi

12/07/2023

Made it over to the Y this morning and jumped on a treadmill for a tempo run. Ran a 4-miler at a 8:50 pace. The faster paces are getting more and more comfortable as I work towards the elusive sub 8:30 per mile pace.lol Have a great day folks and remember to keep moving.:-)

Distance 4.00 mi | Time 35:19 | Pace 8:50 min/mi

12/05/2023

Kelly and I hit the Y this morning. I jumped on the treadmill and did a little speedwork. I did six 1/4-mile repeats @ about a 7:53 pace with recovery 1/4 miles @ a 9:05 pace. A total of 4 miles and this was my fastest run in some time. My goal of running at a sub 8:30 pace once again is getting closer to a reality. Enjoy your day people and always remember to keep moving.:-)

Distance 4.00 mi | Time 34:03 | Pace 8:31 min/mi

12/02/2023

Kelly and I went to the Y again today. She jumped on an elliptical, while I got on the treadmill for a little slower 4-mile run. Enjoy the weekend everyone and always remember to keep mvoing.:-)

Distance 4.00 mi | Time 36:57 | Pace 9:14 min/mi

11/30/2023

Kelly and I went to the Y again this morning to run on the treadmill. I was able to get a 4-miler in at a pretty good pace. Hope everyone has a safe and pleasant day and as always remeember to keep moving. :-)

Distance 4.00 mi | Time 34:31 | Pace 8:38 min/mi

11/28/2023

Kelly and I went to the Y to get a short run in on the treadmills. We ran 3 miles, since it was so windy out and colder than at least one of us likes.lol Enjoy your day people and always remember to keep moving.:-)

Distance 3.00 mi | Time 27:29 | Pace 9:10 min/mi

11/27/2023

Kelly and I got in a nice 4+ mile walk this morning to start our week off. Enjoy your day folks and always remember to keep moving.:-)

Distance 4.61 mi | Time 1:16:23 | Pace 16:33 min/mi | Elevation 42 ft

11/21/2023

Kelly and I got our run in out on the roads this morning. Starting to get use to the colder temps, not really.lol Eveeryone enjoy your Tuesday and Thanksgiving on Thursday & alwaYS REMEMBER TO KEEP MOVING.:-)

Distance 3.00 mi | Time 26:57 | Pace 8:59 min/mi | Elevation 13 ft

11/18/2023

Kelly and I got to run out on road together this morning, when it was light out.lol We got in a 4-miler with about another 5+ miles of walking, since I kind of made a wrong turn and it took a while for us to find one another.lol Hope everyone has a wonderful weekend and always remember to keep moving.:-)

Distance 4.01 mi | Time 38:27 | Pace 9:35 min/mi | Elevation 87 ft

11/09/2023

Kelly and I got out on the road this morning for our run. We got a 4-miler in at a comfortable pace. It was a little on the cool side, 42 degrees, but a good temp to begin getting acclimated to winter running outside, UGH.lol Everyone have a great day and always remember to keep moving.:--)

Distance 4.01 mi | Time 37:19 | Pace 9:18 min/mi | Elevation 53 ft

Address

Frederick, MD

Opening Hours

Monday	5am - 10pm
Tuesday	5am - 10pm
Wednesday	5am - 10pm
Thursday	5am - 10pm
Friday	5am - 10pm
Saturday	6am - 8pm
Sunday	8am - 6pm

Website

facebook.com

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