28040 total / 3314 in 2017

Get back to pre-injury levels. A shot at six-in-six@sixty!

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  • 22 miles
  • 01:23 time
  • 925 calories
  • 1 workouts
  • This Week time period


  1. VELO
    good Electric Ride - Hands & Feet 22.41 mi 01:23 16.2mph pace

    I pulled out the heated ski gloves this morning to go with the heated insoles. Benjamin-GDS (new route).

  2. FIT
    good Fireside Yoga

    I bailed on my long ride this morning and did some stretching and strengthening by the fire.

  3. RUN
    good 15 @ MP: Ham Lks-Spr Gdn-Elm-... 15 mi 02:05 08:21 pace

    Pretty good long run. The pace got a little tougher than I expected toward the end. Now - back to tapering!

  4. VELO
    good Airport-Hobbs 17.25 mi 01:04 16.2mph pace

    Beautiful chilly morning! Hilly route - I can tell I haven't been riding enough lately!

  5. RUN
    good Dashers - Easy Run 5.6 mi 00:52 09:18 pace

    Early run this morning with the YMCA group. I wanted to run a little farther and a good bit faster, but I saw Chandler lagging behind the group so I stayed back with her. I could get used to this... read more

  6. VELO
    good Mid-30s w/heated insoles! 22.6 mi 01:25 16.0mph pace

    Good ride this morning. I tried out my new Thermacell heated insoles - not cozy warm, but not numb! Still having to do a couple of detours due to road construction. Ben-Pis-Lk J-Bluff Run-GDS

  7. RUN
    good Dashers - easy w/Chandler 4.19 mi 00:42 09:58 pace

    Easy conversational pace with Chandler. Had a chance to catch up on recent events and discuss her plan for her first marathon at Wrightsville Beach!

  8. RUN
    alright Sunset Hills - Training Restart 3 mi 00:30 09:57 pace

    Next marathon in 3 weeks. I still have some lower calf strain/pain, and an extremely sore lower back issue, so I took this very easy.

  9. VELO
    good Back on the Bike: GDS-Hobbs 17.29 mi 01:06 15.6mph pace

    Day 5 after the marathon, and still have some soreness deep in my right calf. It felt really good to be back on the bike this morning, especially in the 40-degree temperature!

  10. RUN
    good Raleigh City of Oaks Marathon 26.2 mi 03:42 08:27 pace

    Number 15 in the books! Perfect day for racing. This may have been the toughest road marathon course I’ve raced. Raleigh is a hilly city, but the second half was crazy hilly. I held my goal pace... read more

    • Paul S.
      Paul S.

      Nicely done Darrel! Please congratulate your wife as well!! Yeah I feared that the hills were going to be your undoing as it's all I've ever heard about from other racers over the years. Only person I've ever heard was happy with their time was Caleb M. and well he lives for hills and lives in Boone--go figure!

      15 days ago Like1 person

    • Show 8 more comments...
    • Melanie W.
      Melanie W.

      I’m with you on the Full. That was a one and done for me! That hill around 22-23 was tough to recover from.

      8 days ago Like1 person

    • Darrel W.
      Darrel W.

      Melanie - ain't that the truth! I'm still not recovered 8 days later!

      7 days ago Like1 person

  11. RUN
    good MP Tuneup 3.58 mi 00:30 08:28 pace

    Short warmup, trying to simulate pre-race, then 3 miles @ MP. No pain, no drama! Nothing to fear but the hot weather.

  12. FIT
    good Stretching and Strength 00:30

    The taper continues.

  13. RUN
    good Hills and Sprints 2.48 mi 00:21 08:31 pace

    Short taper workout. 2x Hills + 2x 1/4 mi in the ‘hood.

  14. VELO
    good Chilly Morning Ride 22.6 mi 01:23 16.3mph pace

    Nice weather - around 40F and no wind. Still getting used to all the detours for road construction.

  15. RUN
    good Asheville - Cold and windy 10 mi 01:22 08:11 pace

    Final long run before City of Oaks next Sunday. Cold and windy this morning in Asheville. Ten miles at MP while my wife knocked out her 12-miler. French Broad River Greenway to New Belgium Brewe... read more

  16. RUN
    good Biltmore Park Greenway 3.25 mi 00:29 08:52 pace

    Nice quickie run before the rain begins. Beautiful run through the woods on the paved path.

  17. FIT
    good Hotel Weights - CLT 00:55

    Pretty decent exercise room at the Sheraton. My first real Weights workout in several weeks, so I’m sure some soreness is coming!

  18. RUN
    good Tempo on the Greenway- 3@7:32 6 mi 00:50 08:15 pace

    Good speed work session in perfect conditions. A few months ago I couldn’t get near this pace; it’s nice to see results!

  19. RUN
    good Intervals: 5 x 1000 6.4 mi 00:51 07:58 pace

    Not too bad after skipping the track workouts the past few weeks. Legs felt good.