31865 total / 165 in 2019

Umstead Marathon 3/19; Boston Marathon 4/19.

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  • 7 miles
  • 00:58 time
  • 763 calories
  • 1 workouts
  • This Week time period


  1. RUN
    alright Intervals: 3 x 1 mile 6.57 mi 00:58 08:52 pace

    My hip/glutes/hamstring were still painful, but I was able to do these repeats OK. A bit faster than last month: 7:43, 7:36, 7:34.

  2. RUN
    injured American Tobacco Trail 15 mi 02:19 09:15 pace

    Decent run on the greenway in Durham early this morning. My left glute /upper hamstring still painful. One more week and I’ll decide whether to pull the plug on Uwharrie and just focus on Boston.

    • Emily H.
      Emily H.

      Sorry you're still dealing with the injury. Good luck in your decision.

      1 day ago Like1 person

    • Paul S.
      Paul S.

      Ugggh! Hate that for you...only you know you're bod... I wish you the best at deciding what to do!!

      about 23 hours ago Like1 person

    • Darrel W.
      Darrel W.

      Thanks, Paul. I’ll probably stay registered and make a game-day decision. I definitely won’t be “racing “ - just using it for a long run. And to get the finisher’s pint glass, of course!

      about 21 hours ago Like1 person

    • Paul S.
      Paul S.

      Very wise decision indeed!

      about 20 hours ago Like

  3. VELO
    good Zwift - NYC 12.14 mi 00:41 17.9mph pace

    Overslept, and had to cut this short. Still a good ride, though!

  4. RUN
    good Intervals: 5 x 1000m 6.1 mi 00:51 08:24 pace

    Slower than planned, but by the last interval I was getting closer. A lot of my issue is that I don't have the confidence to run faster yet. I still need to get stronger. This is only week ... read more

  5. VELO
    alright Zwift - Watopia 25.2 mi 01:18 19.4mph pace

    Yesterday's run really wore me out. My legs were pretty shot this morning.

  6. RUN
    good Hamilton Lakes-Latham Park 13 mi 01:55 08:50 pace

    Pretty good run. I probably pushed the pace a bit too much toward the end.

  7. RUN
    good Tempo on the Greenway 7 mi 00:59 08:28 pace

    5 miles at 8:07. Even after a 1.5-mi warmup, it took another 2 miles to get up to pace.

  8. RUN
    good Intervals - a little quicker! 6 mi 00:51 08:33 pace

    Grimsley track: 1200, 1000, 800, 600 intervals. By the last one I was almost able to hit my target. I got out just as the Dashers group arrived; their goes the neighborhood!

    • Paul S.
      Paul S.

      Sounds like you timed this well by having the place to yourself! Nice progressive!

      15 days ago Like

  9. FIT
    good Weights - Upper Body 00:35

    Giving the legs some more rest - track workout tomorrow!

  10. VELO
    good GDS-Battleground Park w/Nathan 16.84 mi 01:15 13.5mph pace

    After taking yesterday off, I felt pretty good this morning. Easy pace with a couple of pushes on the hills in the park. Park in the dark = deer!

  11. RUN
    alright Rebuilding the Miles 10 mi 01:32 09:12 pace

    My hamstrings feel a bit tender, so I didn’t push the pace. Cool and windy.

  12. VELO
    blah Zwift - Watopia 11.62 mi 00:45 15.5mph pace

    Tired and groggy this morning. 4:30 may have been too early!

  13. FIT
    good Y Weights 00:45

    Held off most of the leg work after the early run.

  14. RUN
    good Tempo: 5 @ MP 7 mi 01:02 08:47 pace

    Moderate rain, and a bit windy - hard to figure out what to wear! Warmed up for a mile, then built pace to 8:35/mi for the tempo section. Not as easy as I'd hoped, but not too bad.

    • Paul S.
      Paul S.

      Sounds like what I'll be thinking on Saturday morning..what the heck to wear! Good one!

      20 days ago Like1 person

    • Justin T.
      Justin T.

      Yeah Darrel you're still gettin after it! Nice effort!

      20 days ago Like1 person

    • Darrel W.
      Darrel W.

      Paul - good luck! I'm not too sorry I'm going to miss it!

      19 days ago Like1 person

    • Paul S.
      Paul S.

      Well if you change your mind, the rain stops before midnight and then the wind picks up a bit to dry it all! 43 degs at race start isn't bad!

      19 days ago Like

  15. VELO
    blah Slow and Sluggish 16.4 mi 01:06 15.0mph pace

    Tired legs - must be from all the dancin' the other night!

  16. VELO
    good New Year Cruise w/Steve 12 mi 00:59 12.3mph pace

    Easy cruise with my old riding pal who was in from out of town.

  17. VELO
    good Zwift - Watopia 20.07 mi 01:03 19.2mph pace

    Still had loads of energy after the two early morning workouts, so I got in a good hour ride before lunch.

  18. FIT
    good Y Weights 00:55

    Added squats and glutes machine back into the routine.

  19. RUN
    good Intervals: 4 x 1/2 mi 5 mi 00:48 09:38 pace

    Not exactly at the pace target, but I’ll get there in a few weeks. Right now it’s all about not getting injured.