18838 total / 2015 in 2015

Qualify for The Boston Marathon 2016 - DONE! Ride 2500 mi and run 1000 mi in 2016.

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  • 7 miles
  • 00:57 time
  • 722 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Intervals: 4 x 1mi - Benjamin 7 mi 00:57 08:04 pace

    Warm / muggy this morning: 72F and 95%RH. I had planned to run these at 7:00, thinking that would be easy. Hah! These were a struggle: 7:02; 6:58; 6:59; 7:06.

  2. VELO
    good BIG Apple Pie Ride - Solo 61.65 mi 03:44 16.5mph pace

    I was REALLY looking forward to a nice, long, group event this morning; but, I forgot my helmet. After going back home to get it, I started out, alone, 45 minutes after the start. So, just anothe... read more

  3. RUN
    tired Spring Garden-YMCA-Greenway 6 mi 00:54 08:55 pace

    Tough run this morning, less than 12 hrs after last evening's trail run. But, I knew what I was in for! VERY humid, at 90% RH. Slow and sluggish, and my legs are STILL sore from last Saturd... read more

    • Steve H.
      Steve H.

      The legs will come around Darrel, I've been there post-Ultimate Runner. Great job getting some miles knocked out this morning and last night on the trails.

      4 days ago Like1 person

  4. RUN
    good Fleet Feet Trail Run 6.9 mi 01:05 09:26 pace

    Afternoon meetup with the Fleet Feet group - Laurel Bluff / Reedy Fork trails. Ran with Bob B, and Jessica. About a mile in, a couple of guys came back at us, saying the trail ahead was impassabl... read more

    • Gwen C.
      Gwen C. Great Performance
      Great Performance:

      Hats off to knowing your plant identifications!

      3 days ago

    • Darrel W.
      Darrel W.

      Thanks, Gwen! I didn't really learn what P.I. looked like 'til about 10 yrs ago.

      2 days ago Like

  5. OK, at the midpoint of 2015, I'm pretty much on track to hit my targets of 1000 mi running and 2500 cycling. YTD: Run - 648; Bike - 1218. Let's not talk about swimming ;-)

  6. FIT
    good Weights - Upper Body 00:40

    Planning to run this evening, so no leg work this morning. Added in some good quad stretching... still sore after 4 days.

  7. VELO
    good Benjamin-Pisgah-GDS-Spr Gdn 24.68 mi 01:28 16.8mph pace

    Good ride this morning. I missed last night's group run, so I felt pretty good this morning. Light traffic, too!

  8. RUN
    blah 5.26 mi 00:47 08:59 pace

    Slow and easy this morning. Quads are still really sore, and I just felt a little tired. I'm also going to do another double today, and meet the Gibb's group this evening.

  9. VELO
    good Y-Commute 6.16 mi 00:29 12.7mph pace

    Short ride to the Y to meet the Dashers.

  10. swim
    good YMCA Swim 1100 yd 00:25 40:25 pace

    OK swim. 2 x 50; 2 x 100; 500; 2 x 50 kick; 200 pull. I haven't done the kickboard torture in a while, and it was pretty bad on top of sore legs.

  11. VELO
    alright 17.18 mi 01:04 16.1mph pace

    Nice and cool this morning, in the low-60s. Good ride, but very sore quads from the track races the other night.

    • Emily H.
      Emily H.

      my quads are still tired too!

      7 days ago Like1 person

    • Darrel W.
      Darrel W.

      Mine are sore to even touch. I'd hoped my recent sprint practice would have prevented this, but I guess I wasn't going as hard in practice.

      7 days ago Like

  12. RUN
    good TCTC Ultimate Runner 4.91 mi 00:34 07:00 pace

    My second attempt at the Twin City Track Club's Ultimate Runner. Four events on the track, then a 5k on trail through the park: 1 mi (6:32); 400m (1:27); 800m (3:09); 100m (00:18); 5K (23:01... read more

  13. RUN
    good Warmup - Ultimate Runner 2.5 mi 00:21 08:11 pace

    Various warmup sessions for the Ultimate Runner events.

  14. VELO
    good Bike Sweat-fest 24.68 mi 01:29 16.6mph pace

    Very warm this morning, with a nice breeze from the south. Good ride, overall. The traffic has been pretty light this week... vacation-week?

  15. RUN
    good Gibb's Brewery - Elm/Greenway 4.92 mi 00:45 09:05 pace

    I've only done a couple of daily-doubles in my running career... this was not a great day for another one! WAY hot, in the mid-90s. We took a shady and flatter route, but still felt like we ... read more

  16. RUN
    Intervals - A&T Track 3.7 mi 00:26 07:01 pace

    A final speed session before Ultimate Runner. Messed up with my Garmin a little on the 400, so I missed that split. Otherwise: 1600 (6:33); 800 (3:12); 100 (00:22). The "100" was also ... read more

  17. VELO
    good A&T Track: To and Fro 7.62 mi 00:37 12.5mph pace

    Commute to the track for some speedwork.

  18. swim
    good Morning Swim - YMCA 1250 yd 00:27 37:27 pace

    Good swim thus morning. 2 x 50; 2 x 100; 200; 500; 250 paddles.

  19. VELO
    good Benjamin-Pisgah=GDS 20.69 mi 01:16 16.3mph pace

    I felt much better today than I have in the past week. The weather was nice, too... lower humidity this morning.