20592 total / 3768 in 2015

Six marathons in six months. Ride 2500 mi and run 1000 mi in 2016.

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  1. VELO
    good Plainfield-Yanceyville RT 35 mi 02:12 16.0mph pace

    Really nice ride this morning. I've been stuck on the trainer for a couple of weeks, but my hands are finally healed enough to ride on the road. It felt great to do some real climbing!

  2. RUN
    good Salem Lake 2x - Frosty 50 Cou... 15.1 mi 02:02 08:04 pace

    Pretty good run. I'm planning on running Frosty 50 in January, so I thought I'd combine my Kiawah taper run with a Salem Lake training run. I was supposed to run 13 @ MP today, and I got ... read more

    • Steve H.
      Steve H.

      I'm running Frosty 50K too! Good times. Nice miles this morning.

      2 days ago Like1 person

    • Show 4 more comments...
    • Darrel W.
      Darrel W.

      Jimmie - Yes, Salem Lake is beautiful. The FF course is now four laps, though... I don't know if I can handle that much repetition!

      1 day ago Like

    • Bob M.
      Bob M.

      Very impressive, Darrel! Hate I missed seeing you -- you would have been flying by like a flash at your pace!

      1 day ago Like

  3. VELO
    good Trainer Ride 14.3 mi 01:00 14.3mph pace

    Listened to The Moth Podcast.

  4. RUN
    good Tempo on the Greenway: 5 @ 7:35 7 mi 00:56 07:59 pace

    Great morning at about 40F, no wind, and a big bright moon! The plan was 5 mi at mid-tempo pace, with a 1-mi w/u & c/d. My quads are still sore from the Tuesday track fiesta, but it wasn'... read more

  5. RUN
    good Run Mellow 2.8 mi 00:34 12:08 pace

    Some newcomers tonight, so I stayed at the rear to keep them company... very slow.

    • Masayo

      I need to start coming out to Run Mellow!!! My work is right in town, so I have no excuse!!!!!

      4 days ago Like1 person

    • Darrel W.
      Darrel W.

      I think the W-S Run Mellow is Tuesday evening @ 6. G'boro is Wednesday. Our group is still pretty new and small, and we need to work on the routes some more.

      4 days ago Like

  6. VELO
    good Trainer Ride 14.28 mi 01:00 14.3mph pace

    Pretty good trainer ride. I set it up in front of the open door in the sunroom. With a fan blowing on me and the cold air from outside it wasn't too bad. I also listened to a podcast - which h... read more

  7. FIT
    good Homemade Yoga 00:30

    It's tough to do a lot of yoga poses with torn-up hands and a skinned and very sore knee. But, I did what I could and threw in some planking, bridging, and squats.

  8. RUN
    good Intervals-GDS: 8 x 800 @ 3:16 6.3 mi 00:54 08:37 pace

    Good track workout at 30F with a nice breeze! I was a little worried about this workout as my long run on Sunday wasn't the best. But, everything went well. The speed is back and I had no trou... read more

  9. RUN
    alright Hamilton Lks-Friendly Ctr 10 mi 01:30 08:56 pace

    Not bad. I planned on 15 at about 8:20/mi, but it was obvious after a couple of miles that I needed to keep it nice and easy.

    • Margie B.
      Margie B.

      Way to listen to your body, Darrel!

      8 days ago Like1 person

    • Aaron E.
      Aaron E.

      Great 10 big D!!!

      8 days ago Like1 person

    • Paul S.
      Paul S.

      Way to be smart! Try to get these last couple of long runs to be dress rehearsals for the marathon. Try to match the run to the race course as much as you can. Test your gear you'd be racing with and don't forget to fuel too--may be the reason you needed to cut it short...but I know you've been recovering from that fall as well.

      6 days ago Like

  10. VELO
    alright Trainer Ride 10.7 mi 00:45 14.3mph pace

    Knee still a little sore, and the hands... well, it'll be awhile before they're back to normal.

  11. RUN
    alright Y-Indoor Track (w/CHW) 3.1 mi 00:30 09:41 pace

    Went to the Y with my wife after work so she could get in a few miles. I did an easy trot 'round the track. Knees still mighty sore.

  12. RUN
    injured Run Mellow - Fall 2.85 mi 00:32 11:10 pace

    This was a very easy run with the MM group last night until I stepped in a pothole. I crashed HARD onto my hands and knees on the roughest pavement I've seen. Knees are very sore and too sti... read more

  13. VELO
    good Back on the Bike! 16.05 mi 01:05 14.8mph pace

    Easy ride to start getting back to it. Nice morning - not too cold and light traffic. Everything feels good. GDS-Westridge+2-Hobbs

  14. FIT
    good Weights / Stretching 00:35

    Upper-body weights and lower-body stretching.

  15. RUN
    good Richmond Marathon 26.26 mi 03:29 07:58 pace

    I hit my goal, but it was tough. Sunny and pretty windy, but the temp was pretty good. I tried to run even pacing, but some segments are pretty hilly. Five-mile segment paces: 7:52; 7:56; 7:56;... read more

  16. RUN
    good Shakeout Run 2 mi 00:17 08:24 pace

    1 mi w/u w/strides. 1 mi @ MP-10s. Everything feels good!

  17. RUN
    good MP Tempo - Friendly Ctr 5.03 mi 00:41 08:10 pace

    Beautiful morning. About 50F and NO RAIN! I saw one meteor this morning to go with the one I saw last night. This was the final workout for Richmond - 3 mi @ MP. I pushed it just a little and a... read more

  18. FIT
    good Evening at the Y = Zoo 00:30

    Upper-body weights whilst my wife ran on the track.

  19. VELO
    good Short Trainer Ride 7.2 mi 00:30 14.4mph pace

    Short spin at home. Mostly to keep me from going nuts during taper week!

  20. RUN
    good Intervals in the Rain: 1/4 mi... 5 mi 00:44 08:45 pace

    Fifth consecutive run in the rain. Also windy and sort of cold. Tapering this week, so only six repeats of 1/4 mile. Target time 1:36; actual: Actual times: 1:38; 1:37; 1:35; 1:36; 1:32; 1:34.