413 total / 0 in 2018

Undecided at this point - need to find a destination race. May do 24 Hours of Booty!

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Bill logged 413 miles.

Last workout almost 8 years ago. Help get them back on track!

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  • This Week time period


  1. RUN
    great Treadmill Tempo Run (FINALLY) 6.25 mi 00:50 08:00 pace

    So I felt kinda cruddy last week and put off my tempo run, which I was planning to incorporate into my long run on Sunday, which never happened as it got preempted by fun kiddie time with Kellen! :... read more

    • Lucy

      Those are some admirable splits, sir. Great job!

      almost 8 years ago Like

    • Jenny J.
      Jenny J.

      Fantastic, Bill! That's a super tempo run, if I've ever seen one. Had to feel great!

      almost 8 years ago Like

    • Terry F.
      Terry F.

      Hope all is well!

      almost 8 years ago Like

    • Terry F.
      Terry F.

      Ok! I am trying to get back into it! I am expecting great things from you!

      over 6 years ago Like

  2. RUN
    alright treadmill 4 mi 00:35 08:45 pace

    2 miles in the morn. with full intention of doing my tempo run in the evening . . . which, after a long tiresome day at work, turned into 2 more easy miles in the evening.

  3. VELO
    good Trainer 36 mi 02:00 18.0mph pace

    After two days rest, feeling as if a cold was coming on combined with long hours at work, I felt strong on the bike this morning. 10min easy-mod spin w/u followed by 10 & 5 min moderate intensi... read more

  4. RUN
    good Treadmill 4.25 mi 00:40 09:28 pace

    Legs were still a bit heavy from my 11 on sunday afternoon, so I started slow with a 1/4-mile walk, followed by a slow jog at 9:13, then picked up the pace and finished out the last two at 8:27 and... read more

  5. VELO
    good Trainer 9 mi 00:30 18.0mph pace

    Good recovery after my 11mile run on Sunday. Legs still felt a little heavy, but it felt great to push through and even do a bit of moderate resistence. :D

  6. RUN
    good Youghiogheny River Trail 11 mi 01:45 09:32 pace

    OUTSIDE - YAYYYY!!! Awesome day to be outside, by 2 miles into my run, I had shed my hat, windbreaker and gloves. Beautiful run along the Yough, notwithstanding a good bit of mud, muck and grit (an... read more

    • Bob B.
      Bob B.

      GREAT long run, Bill! You've built up to it quickly.

      almost 8 years ago Like

    • Jocelyn

      Youghiogheny high mecca hiney ho. That's the craziness trail name I've ever seen! Great outdoor run yesterday! That spring muck makes things fun. :) Hope that blister isn't giving you any trouble.

      almost 8 years ago Like1 person

    • Jt

      I just saw this! Glad you got to get outside! It makes such a difference! Awesome 11 miler too! I haven't quite made it that far in my training yet, but soon..3 1/2 weeks to go until Yuengling! :)

      almost 8 years ago Like

    • Janette B.
      Janette B. Great Performance
      Great Performance:


      almost 8 years ago

  7. RUN
    good Tempo Run 4.25 mi 00:33 07:45 pace

    First actual tempo run in mos & felt good. Legs felt great, but CV stressed a bit at the end. 1m w/u at 8:30-8:13 followed by 2m at tempo pace - starting at 7:13 and had to slow to 7:19 and 7:2... read more

  8. VELO
    good Trainer 12 mi 00:35 20.6mph pace

    Nice w/u, followed by high resistance intervals.

  9. RUN
    great TM 4.75 mi 00:42 08:44 pace

    FIRST HINT OF SPEED IN MOS! WOO HOO! Okay, so my real tempo run I have planned for Thursday, but the anticipation, after 3 mos of recovery, injury, recovery, I just couldn't wait any longer. ... read more

    • Terry F.
      Terry F.

      Awesome post!!! Great happy run!

      almost 8 years ago Like

    • Show 11 more comments...
    • Maria S.
      Maria S. Great Performance
      Great Performance:

      Well done! I can relate completely! I've been rehabbing a hamstring issue, and am just now getting back to some speedwork. Feels good to let those horses out of the barn :)

      almost 8 years ago

    • Gina F P.
      Gina F P. You're an Inspiration
      You're an Inspiration:

      Excellent, Bill!! I have NO speed... so you're doing AWESOME!

      almost 8 years ago

  10. RUN
    good Treadmill 6 mi

    Double Oopsy this morning:
    Started off playing with Kellen way too long and not leaving enough time to get in my long SLOW 7 that I had planned b/4 church . . . . then, somewhere between 3-3.25 mil... read more

  11. VELO
    good bike trainer 33 mi 01:45 18.9mph pace

    Thank goodness for dvds to get me through these long rides in the winter!!!

    • Yevette

      Great job Bill! You make me want to pull my trainer out! What Dvd's?

      almost 8 years ago Like

    • Show 3 more comments...
    • Jenny J.
      Jenny J.

      Crazy mileage, Bill! What did you watch to get you through?

      almost 8 years ago Like

    • Judy

      I rely on recorded TV shows and movies to get me through my winter treadmill runs. Could not do it without them.

      almost 8 years ago Like1 person

  12. VELO
    good Bike Trainer 12 mi 00:35 20.6mph pace

    Good speed interval session this morning - felt strong and a good sweat!

    • Jocelyn

      Those sorts of workouts are the best!

      almost 8 years ago Like1 person

    • Show 2 more comments...
    • Debbi C.
      Debbi C.

      Way to get in a good sweat!

      almost 8 years ago Like

    • Tabstar
      Tabstar Great Performance
      Great Performance:

      Looks like a fabulous workout! (And since everything I know about "training a bike" comes from reading your posts, I know that a 20.6mph pace is MORE than fabulous!!!) Great Job!

      almost 8 years ago

  13. RUN
    good TM 3.75 mi 00:38 10:07 pace

    1/2 mile walking w/u, followed by 3 miles - starting slow and negative splits ea. .5 miles, followed by 1/4 mile walking c/d. Overall a little tight & slow, but not too bad.

  14. RUN
    good TM - lsd run 10 mi 01:31 09:05 pace

    All dressed up and nowhere to go .... stepped outside and encountered a big sheet of ice covering every surface ..... back to the dreadmill for my 10.....

    • Erin R.
      Erin R.

      Smart move moving it inside/. Nice treadmill miles!

      almost 8 years ago Like

    • Beth

      Ah, the dreaded TM! Nice job on the run/stayin sane inside!

      almost 8 years ago Like

    • Bob B.
      Bob B.

      GREAT RUN. 10 miles on the TM at 9:05 pace was very, very good!

      almost 8 years ago Like

    • Gina F P.
      Gina F P. Nice Job
      Nice Job:

      Good call, Bill... upsetting I'm sure, but... wise.

      almost 8 years ago

  15. VELO
    good Trainer 25 mi 01:15 20.0mph pace

    Felt like it took me forever to warm up this morning . . . . but felt great once I got going!

  16. RUN
    good TM 3.1 mi 00:28 09:06 pace

    Easy relaxed pace this morning.

  17. RUN
    great TM 4.5 mi 00:40 08:58 pace

    1 mile barefoot walk-run w/u at an easy pace followed by 3.5, beginning at 8:40 and finishing the last 1.5 at 8:13 pace. Finally feel like I am starting to get back to my typical pacing/conditioni... read more

  18. VELO
    good Bike trainer 12 mi 00:36 20.0mph pace

    Nice hard interval ride to start the day . . . .

  19. RUN
    good TM - lsd run 9.3 mi 01:30 09:40 pace

    nice n easy, incl. a .25 w/u and short walk c/d.