25915 total / 1189 in 2017

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

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  1. VELO
    good Gold Hill-Bethany. EARLY Bir... 60 mi 03:37 16.6mph pace

    4:15 a.m. start with Nathan this morning - 30 miles before sunrise! Pretty pleased with my cycling comeback after the hamstring pull... I've gone from 0-to-60 in 4 weeks!

  2. VELO
    good Benjamin-Pisgah-GDS-Spr Gdn 24.7 mi 01:29 16.7mph pace

    Really nice ride this morning. Warm, windy, and a hint of speed coming back!

  3. RUN
    good Tempo on the Greenway 6 mi 00:50 08:22 pace

    2-3-1 tempo, with 3 @ 7:50. Even the two-mile warmup isn't enough to get me ready.

    • Paul S.
      Paul S.

      I find myself doing at least 3 prior but that's crazy!

      6 days ago Like1 person

    • Show 3 more comments...
    • Paul S.
      Paul S.

      Possibly throw in a few very short striders between miles 2 to 3 may help too.

      5 days ago Like

    • Darrel W.
      Darrel W.

      Thanks, Paul. I start doing very short pickups after about 1/2 mile, gradually building pace and time for the first 1.5 miles. I'm always in a hurry, and don't take the time for a longer warmup.

      3 days ago Like

  4. VELO
    good Hobbs-Airport (2x) 22.3 mi 01:23 16.2mph pace

    Great ride this morning on the hilly airport route. Feeling a bit stronger with each ride.

  5. RUN
    good Intervals: 4 x 1/4 mi 4 mi 00:35 08:41 pace

    Back to speedwork, finally. Average of 7:10 for these 1/4s... a LONG way to go!

  6. VELO
    good Great morning for a ride! 50.5 mi 03:08 16.1mph pace

    Nice ride with Nathan: Summerfield-Bethany route. A rare Shawn G. sighting on the way home!

  7. RUN
    good Better: Iron Hen-Eugene-Sprin... 7 mi 01:00 08:35 pace

    Much better today. Warmup mile, then 6 miles at about 8:25 pace with a few hills. Light rain for the first couple.

  8. RUN
    tired Sunset Hills - Ugh Run 4 mi 00:37 09:11 pace

    Not great. This felt very awkward.

  9. RUN
    good Tempo on the Greenway 6 mi 00:50 08:19 pace

    Two-mile warmup, with a few pick-ups to get my HR up, then 3 miles @ 7:46/mi. This used to be an easy workout for me, but the recovery trail is steep!

  10. VELO
    good Rainy Ride w/Nathan 20.7 mi 01:21 15.3mph pace

    Easy ride with a couple of hard efforts. Finally getting confidence in my leg. The rain started 4 miles in... gotta keep going at that point!

  11. VELO
    good Summerfield-Brown 50.1 mi 03:06 16.2mph pace

    Great ride. I'm trying to ramp up the mileage pretty quickly - 65-miler in 4 weeks.

  12. RUN
    good Hamilton Lakes 7.4 mi 01:08 09:14 pace

    Slow and easy. Tried to keep a low HR.

  13. RUN
    good 6.s - Bennett-A&T 6.7 mi 00:54 08:03 pace

    Good quick pace this morning. My Garmin is on the fritz, and never read anything. I ran with the faster group, then found out they were doing a tempo run. We backed off the last couple of miles.

  14. VELO
    good Benjamin-Pisgah-GDS-Spr Gdn 24.9 mi 01:34 15.9mph pace

    Beautiful morning for a bike ride. If only it could stay this way!

  15. RUN
    good YMCA-Spring Gdn 8 mi 01:12 09:02 pace

    Nice and easy pace again. Ran to the Y to meet the group for their run back on Spring Garden.

  16. VELO
    good Plainfield-Spearman-Air Harbor 40.8 mi 02:35 15.8mph pace

    Good ride. A bit windy, but a beautiful morning!

  17. RUN
    alright Slow and Easy 11.1 mi 01:41 09:05 pace

    A little tired this morning, so I just tried to run easy and keep my HR below 140. Friendly Ctr-Greenway-Elm-Spr Gdn

  18. VELO
    good Pisgah-GDS 20.76 mi 01:20 15.6mph pace

    Good ride, feeling stronger. Wet roads.

  19. RUN
    good Tempo: YMCA-Irving Park 10 mi 01:25 08:30 pace

    Good tempo run easy run to the Y, then 5 mi at about 8:25/mi, and another 2 mi @ 8:04. Hills are still a problem.

  20. VELO
    GDS-Spring Garden 18.3 mi 01:12 15.3mph pace

    Yay - finally back on the bike. Short and easy pre-dawn ride this morning.