19050 total / 657 in 2018

Weight: 190 lbs (-45); O'Niantic 5K @ 27:57 & Niantic 10K @55:55 (9-min pace);2018 Patriot 70.3, 6:00:00 finish.

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  • 27 miles
  • 05:11 time
  • 3219 calories
  • 5 workouts
  • This Week time period


  1. swim
    good Lazy long swim 4200 m 01:18 29:49 pace

    Played hooky from work today... just flat out tired and in dire need of a reset. I dunno if it's the weather, the "isolation", work deadlines - I just don't know - but my sleep... read more

    • Jeff L.
      Jeff L.

      Bad sleep habits can lead to all sorts of problems. Glad you took a mental health day.

      about 2 hours ago Like

    • Kim B.
      Kim B.

      It piles up, doesn't it? I usually can't see I'm in trouble until it's too late. I'm glad you are recognizing it and taking steps to feel better

      about 2 hours ago Like

  2. FIT
    good SFW CORE 01:00

    Core workout with Coach Nat. Very sore and tired today - probably from Monday’s workout, my whole left side is shot. Felt much better after the hour with Coach.

  3. RUN
    good Easy run 4.26 mi 00:53 12:32 pace

    Dropped the "kid" off at karate practice and went for an easy, low HR run. Another Nor'Easter tomorrow may "trap" me in the house. Hopefully the base will open and I can ge... read more

  4. VELO
    good Turbotripping 20 mi 01:00 20.0mph pace

    https://2567494595. Fun spin video; 3 2-minute efforts at threshold, about 15 minutes of climbing. 30 minutes @ endurance effort, 95-cadence.

  5. FIT
    Workout A 01:00

    3 circuits:
    5 dumbbell single arm clean and press (35#)
    10 pull-ups (90# assist)
    10 burpee + broad jump

    4*5 front squat (135#)

    5*10 medicine ball sit-ups

  6. Shared Photo

    Tianne and I. Lol!

  7. Shared Photo

  8. swim
    good ELHS 3050 yd 00:50 28:48 pace

    It was a craaaaazy day at the pool today. Every lap lane was full, and there was 1, maybe 2 kids birthday parties. Goal was 5K, but just too much craziness. Happy to spend a few minutes with Natali... read more

  9. RUN
    good O'Niantic 3.14 mi 00:36 11:24 pace

    The season never really starts for me until this race. Had big goals of crushing my course PR with 9 minute splits, but the ankle is just not there to beat on. Laid back and ran with Tianne and enj... read more

  10. RUN
    good Slow, easy run to Niantic 4.5 mi 00:57 12:43 pace

    Chilly, windy morning. After dropping Aidan off at karate, I laced up my shoes and jogged across the bridge to Niantic for the 5K. About a mile into it, my ankle started really bothering me, and I ... read more

  11. VELO
    good CTX intervals; Melbourne, Vic... 27 mi 01:28 18.5mph pace

    Lunchtime spin... Just too bitterly cold and windy to spend any time outdoors on the bike, so I hit the fitness center. 90-minute spin, minus @ 3 minutes of cool down. Love the CTX spin videos - th... read more

  12. Shared Photo

    Branded. Better late than never.

  13. FIT
    good Planet Fitness w/ Aidan 00:45

    Got home and Aidan asked me to take him to the gym for "old guy" coaching and some upper body work. I realized that I need to sit down and design a training plan for him - winging it won&... read more

  14. RUN
    Perimeter Road, Hospital Hill 4.29 mi 01:01 14:08 pace

    Short, hilly loop run/walk at MAF this afternoon... A lot on my mind. Honestly, sometimes I just want to get on my bike and ride west until I hit the Pacific... A little like Forest Gump.

  15. FIT
    good Total Body "B" 00:30

    1 circuit:
    Medicine ball decline pushups: 10 reps
    Barbell/towel lat pullups: 10 reps
    Jump rope: 50 reps

    Dumbell incline, alternating single arm press (40 lbs): 4*8

  16. VELO
    good Spin - Sweet Spot 23.2 mi 00:55 25.1mph pace

    Hit the fitness center after work for a spin. "Sweet Spot" video is awesome; 55ish minutes, with five long efforts at @ 220 watts/95 RPM. Puddles of sweat.

  17. FIT
    good Workout with Coach Natalie 00:30

    Rough morning; woke up last night @ midnight... wide awake (big brief at to the Admiral and Chief of Staff at work today, and with the base closed yesterday due to snow, I did not have yesterday to... read more

  18. Shared Photo

    Rest day. Great day to do nothing.

  19. RUN
    good 3-mile MAF test on the base t... 3 mi 00:33 11:05 pace

    Knees a little sore, and hips a little tired, but there won't be any running tomorrow. The evening was actually kind'a pleasant; mid 40s with a small breeze off of the Thames River. First... read more

  20. swim
    good Base Pool 3000 m 00:55 29:42 pace

    Quick set - trying to get ahead of tomorrow's big storm. Base is going to be closed. Push/pull ladders, 300m sets. Shoulders pretty cooked today.