16497 total / 2718 in 2014

Team Wicked Bonkproof World Domination! 2013: More wins at marathon+ distance, 1:09 half marathon.

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  • 56 miles
  • 06:18 time
  • 4896 calories
  • 5 workouts
  • This Week time period


  1. RUN
    good 75 Minutes Around Boone 11.11 mi 01:15 06:45 pace

    #TeamWickedBonkproof #GOElite

    Easy peasy by feel around Boone. Nice day for running but not cold, breezy but not windy. Kept the watch on time-of-day. Looks like this will be a decent... read more

  2. RUN
    good Moneghetti Fartlek on Bass Lake 11.5 mi 01:15 06:31 pace

    #TeamWickedBonkproof #GOElite

    33 minutes easy warm-up, skips and strides, then into a Moneghetti Fartlek (2 x 90 hard, 90 mod; 4 x 60 hard, 60 mod; 4 x 30 hard, 30 mod; 4 x 15 hard, 15 mod). Wante... read more

    • Paul S.
      Paul S.

      You bring new meaning to fartlek! Awesome!

      2 days ago Like

    • Maddy

      Thats a very long title and a lot of fun words..

      2 days ago Like

  3. RUN
    good The Strenuous Loop 12.1 mi 01:22 06:48 pace

    #TeamWickedBonkproof #GOElite

    Kept the watch under my long sleeve and cruised along at an easy effort. Parkway climbs never get easier, nor does the final ascent of Brown's Chapel. 1500 feet ... read more

    • Paul S.
      Paul S.

      Sweet haulin! Can't imagine that climb in these (your) conditions!

      3 days ago Like

    • Bryan W.
      Bryan W. race pace for a 5K isn't even there yet, lol

      3 days ago Like

  4. RUN
    good Brain Freeeeeeeeze 10.4 mi 01:12 06:57 pace

    #TeamWickedBonkproof #GOElite

    12 degrees and below zero windchill. The first 3.5 miles were straight into a stiff wind. Crazy to think that (factoring in the wind chill) this run was 50 degrees co... read more

  5. RUN
    good Drizzly Boonestuffs 10.65 mi 01:13 06:52 pace

    #TeamWickedBonkproof #GOElite

    Watch-on-time-of-day loping around Boone and the Greenway. Was thinking about a bagel for the entire run for some reason (I rarely eat a bagel) so I got one at Stick ... read more

  6. RUN
    alright Treadmill Recovery 5 mi 00:36 07:14 pace

    #TeamWickedBonkproof #GOElite

    Tin Man shuffle to begin, but loosened up nicely. Feeling more like the day after a hard workout, not a hard race, which I take as a good sign that my controlled-by-f... read more

    • Mark B.
      Mark B.

      Like the tin man shuffle.. glad your training is going as hoped..

      6 days ago Like

  7. RUN
    great Meleah Mikeal Half Marathon 13.11 mi 01:13 05:32 pace

    #TeamWickedBonkproof #GOElite

    Cold cold morning, even down the mountain a ways in Lenoir. My hope was to run at least goal marathon pace (under 5:40) by feel (GPS left on time-of-day). Even with a... read more

  8. RUN
    good Out then In 5.2 mi 00:35 06:43 pace

    #TeamWickedBonkproof #GOElite

    I was all excited for a run outside with a feels like temp of 9, and things were great until I realized that there was no footing to run safely. Sheets of ice on the ... read more

    • Darrel W.
      Darrel W.

      Smart decision! Good luck tomorrow!

      8 days ago Like

    • Caleb M.

      Thanks, Darrel. Running a very small race in Lenoir, and planning to use it as a "by feel" workout to see how things are coming along.

      8 days ago Like

  9. RUN
    good Windy CAndy 10.3 mi 01:11 06:52 pace

    #TeamWickedBonkproof #GOElite #RunAnAndy

    Happy birthday, Andy O. I didn't have 6.52 miles on the plan, so I did my planned 70 minutes at Andy pace instead. We'll call it a Coach-Andy, or... read more

  10. RUN
    good Roast Run 5.07 mi 00:31 06:06 pace

    #TeamWickedBonkproof #GOElite

    Got out and did 4 1.25 loops of the neighborhood while the pork roast got happy. Figured it would be about done when I returned but it's being slow. Which is eve... read more

  11. RUN
    good Treadmill 6 mi 00:41 06:50 pace

    #TeamWickedBonkproof #GOElite

    Easy effort on the treadmill. Wanted to run flat, didn't want to drive somewhere to do it. Followed the run with Odin and Core A.

  12. RUN
    good 10 x 1 on, 2 off on Bass Lake 12.25 mi 01:23 06:46 pace

    #TeamWickedBonkproof #GOElite

    Easy Manor loop to get in some time on feet, then 10 x 1 minute @ 8k-ish effort with 2 minutes recovery, then easy to get above 80 minutes for the day. During the 30 ... read more

  13. RUN
    good 10k More 6.22 mi 00:43 06:55 pace

    #TeamWickedBonkproof #GOElite

    Monday afternoons are crazy. Pick up Camden, prep dinner while kids play, take kids to dance class and hand off to Lindsay, sneak in a 2nd run, come home to get dinne... read more

  14. RUN
    good MST - Don Hayes - Northridge 6.31 mi 00:47 07:29 pace

    #TeamWickedBonkproof #GOElite

    Increased the degree of difficulty for an easy Monday morning run by hitting the Mountains to Sea Trail. Hard to push the pace due to the leaves, and unsure feelings ... read more

  15. RUN
    good Old 421 - Parkway - Bamboo 11.6 mi 01:18 06:45 pace

    #TeamWickedBonkproof #GOElite

    Good end to the week. Was hoping for an even 90 for the week, but had to miss a day due to the sick toddler. 77 in 6 days is good enough! Legs were jello to start, bu... read more

  16. RUN
    good 2 Hours with 4 x 1600 and Surges 18 mi 02:01 06:43 pace

    #TeamWickedBonkproof #GOElite

    Cold morning. Got in 3 before Peyton showed up, then we did 3+ more before getting into some quality. 4 x 1600 around the Lake at HMP-ish (5:14, 5:15, 5:11, 5:12). Fe... read more

    • Hubert H.
      Hubert H.

      Those times are insane! Killin it man!

      14 days ago Like

    • Jon D.
      Jon D.

      You're cranking out some mighty impressive splits, coach.. Looking super strong!

      13 days ago Like

  17. RUN
    good Headlamping 6.2 mi 00:42 06:47 pace

    #TeamWickedBonkproof #GOElite

    First evening headlamp run of the season. Wind was really howling out there. Got antsy so I ran the 6th mile a bit more quickly than all the others. Blammo.

    ... read more

  18. RUN
    good Downstairs 6 mi 00:42 06:59 pace

    #TeamWickedBonkproof #GOElite

    Set the treadmill just under 7:00 pace and chilled out. Still battling a bit of congestion, so I wasn't stoked about a rain run. Might get in 6 more miles later ... read more

  19. RUN
    alright Sleepy 70 10.3 mi 01:11 06:53 pace

    #TeamWickedBonkproof #GOElite

    Woof. Persistent head cold + two feverish kids last night = slog run. Not sure why, but I also went with a route that has some climbs. Glad that one is in the books.