27769 total / 3044 in 2017

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

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  • 31 miles
  • 02:55 time
  • 2114 calories
  • 3 workouts
  • This Week time period


  1. RUN
    good Tempo on the Greenway: 5 @ 7:47 7 mi 00:57 08:06 pace

    Chilly morning! Still rocking the head and chest cold, but felt fine while running.

    • Melanie W.
      Melanie W.

      Hope you feel better! I had the same thing. Finally feeling like myself yesterday. Took about 5 days to get over it. Wiped me out!

      about 15 hours ago Like

  2. VELO
    good Slow Airport Route w/Nathan 18.5 mi 01:13 15.2mph pace

    Pretty easy pace most of the way with a few hard efforts. Hincapie GF on Saturday.

  3. RUN
    alright Sunset Hills - Easy 5 mi 00:45 09:02 pace

    I picked up a cold yesterday, so I skipped today's scheduled track workout and just put in some easy miles. The mid-40s temp was great! It was nice to finish a run and not be drenched.

  4. RUN
    good Norfolk: windy & rainy 23 mi 03:22 08:47 pace

    Pretty good run. Long stretches on sidewalks along busy roads, with light rain and strong winds.

  5. RUN
    good MP Tempo: 8 mi @ 8:15 10 mi 01:24 08:25 pace

    Decent run. Some calf soreness, and this morning’s hilly route just made it worse. USD tomorrow to do some yoga, then off to some flatlands for the weekend. Spring Garden-Downtown

  6. VELO
    good Easy ride with Nathan 22.6 mi 01:25 16.0mph pace

    Low 70s and humid isn't too bad on the bike - glad I wasn't running!

  7. RUN
    alright Hills: 8 x Willowbrook 6.4 mi 00:54 08:27 pace

    Awfully humid this morning, in case you stayed in bed and didn't know! I subbed hill repeats for the 10 x 400 intervals. 8 x 1/4-mi repeats up and down Willowbrook. Hit 98% of max HR on the... read more

  8. RUN
    tired Bonk Run 14 mi 02:00 08:34 pace

    Strarted out well enough, but after about 10 miles it got tougher. After 14 I had to stop and walk the last mile home. My Garmin recovery time is 60 hours!

    • Paul S.
      Paul S.

      Dang..hate to see that. I've stayed on the treddy just to survive those nasty conditions and get in the miles. Hang in there!

      11 days ago Like1 person

    • Emily H.
      Emily H.

      that's never pleasant! take advantage of that recovery.

      11 days ago Like1 person

  9. VELO
    good Bethany in the Fog 60.7 mi 03:41 16.5mph pace

    Good ride. Clear skies pre-dawn, then HEAVY fog at sunrise. 30 mile before sunrise!

  10. VELO
    good Airport 2x w/Nathan 22.3 mi 01:21 16.4mph pace

    Nice morning with the bright moon, and got an early start. I wasn't too tired, but I did start to feel it on the later hills.

  11. RUN
    good Spring Gdn-Irving Pk-Greenway 10 mi 01:23 08:15 pace

    Good run this morning. 10 miles at MP. Met up with the Dashers group after a couple of miles, and ran with them for about 4. Great morning!

  12. VELO
    good Detouring w/Nathan, Good Buddy 24.5 mi 01:33 15.8mph pace

    Happy 10-4 day. Because of some major road construction, we took some back roads to get around. Not the best route, but few cars and good road surface. Temp around 50F. Yanceyville-Old Lk J-Elm-... read more

  13. RUN
    alright Intervals: 3 x 1 mile 6 mi 00:52 08:36 pace

    7:05, 7:07, 7:07. Not where I want to be, but a little faster than a few weeks ago. Calves and hamstrings still a little sore from Saturday. Beautiful morning!

    • Sunny D D.
      Sunny D D. Great Performance
      Great Performance:

      Wow! Stellar session of mile reps!

      17 days ago

    • Paul S.
      Paul S.

      Yeah, I wasn't up for more than 1min On/Offs this morning after all that cramping Saturday. Nicely done!

      17 days ago Like1 person

  14. VELO
    tired Slow ride on tired legs. 40 mi 02:31 15.9mph pace

    Tough ride after yesterday's long run. Upper 40s with a nice breeze made me dig out the cool-weather gear! Yanceyville-Spearman-Plainfield

  15. RUN
    good Salem Lake 30k 18.6 mi 02:32 08:09 pace

    Pretty good run on a fantastic morning at Salem Lake! My Garmin was under-recording distance, which made the calculated pace too slow, which made me push way too hard. I figured it out at 5 mi, a... read more

    • Andy Y.
      Andy Y.

      Nice job today Darrel. Thanks for bringing me home down the stretch!

      19 days ago Like1 person

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

      Wondering if the pack they put down on the trail a few days before the race affected us--it was soft in spots which would make push off/toe off a harder effort for sure. Calves still sore!

      16 days ago Like1 person

    • Darrel W.
      Darrel W.

      Paul - that's a great point! At SL I wear Hoka Challengers with a bit of aggressive tread just for that reason. Even so, I was still slipping on the fresh dirt.

      13 days ago Like

  16. RUN
    good Warmup/cool down - Salem Lake 3.6 mi 00:23 06:20 pace

    3.2 mile warmup before the 30k. 0.4 mi cool down after the race and to get to 22 for the morning!

  17. VELO
    good Hobbs-Airport 2x w/Nathan 22.3 mi 01:23 16.1mph pace

    Relaxed ride with Nathan this morning in fantastic temp and lower humidity! Tomorrow is the 30k at Salem Lake, so I didn't want to push very hard this morning.

  18. RUN
    good Hilly Tempo: 5 @ 8:10 7 mi 00:59 08:29 pace

    Pushed a little faster than MP, but not too hard. Quad soreness still not completely gone, and it got painful the last mile or so. Iron Hen-Eugene-Spr. Gdn.