23280 total / 1810 in 2017

Fix my broken body, complete Ironman FL - faster than the last time if the stars align.

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  • 36 miles
  • 03:17 time
  • 1882 calories
  • 4 workouts
  • This Week time period


  1. RUN
    injured Woah, back. Easy now. 5 mi 00:42 08:22 pace

    Woke up with my back locked up again. It's been a while. It was the RIGHT side, not the usual left. Strange. I gave my back an hour and was able to move around without pain, so I ran. Mistake.... read more

    • Barb G.
      Barb G.

      ouch. sounds like a rough one this morning.

      about 9 hours ago Like

    • Show 5 more comments...
    • Jeff L.
      Jeff L.

      Do you also have a sports massage guy/gal? If they're good, they find problems like this and fix them.

      about 7 hours ago Like

    • Stephanie C.
      Stephanie C.

      I don't do massage, Jeff. I've had multiple bad encounters - both for relaxation massage and an attempt to remedy issues. Its not for me. But, I have MWK!

      about 5 hours ago Like

  2. VELO
    good Hot but a delightful breeze 26.45 mi 01:24 18.8mph pace

    It was hot, but the wind (while stout at times) was quite nice -- dry and almost cool. Got out later than usual, but this will likely be the new norm since I'm transitioning to a more typical ... read more

  3. swim
    great 1800 yd 00:44 43:10 pace

    Felt really good until I stopped, and then I felt like I was going to puke hard. But it is what it is! :)

  4. RUN
    good Quick blissfully cool run! 3.3 mi 00:27 08:08 pace

    Woke up late. The snooze button was my nemesis today. I couldn't get in as much as I wanted before leaving the house for an early meeting. But this was better than nothing, and it was insanely... read more

  5. VELO
    great Ride with Chris H! 71.11 mi 04:21 16.3mph pace

    Met Chris at the Comet and did a nice out and back. It was COOL at the start and for a good bit of the ride, actually. SUPER perfect weather out there. Lots of people for the first five miles from ... read more

  6. RUN
    tired I got this distance, but man ... 8 mi 01:11 08:53 pace

    I could run 8-9. So I DID IT.


    This was after the rains. I thought I was going to have a post-rain, humid run. But it was supposed to be low 80s and cloudy. Fine. But, instead it was bright ... read more

  7. VELO
    Trainuh 00:01:00

    This is it. A few one leg drills and some spinning here.

  8. RUN
    good Tacked on run after Crossfit 3.01 mi 00:26 08:29 pace

    Ran 1 mile up and down Stinky Road (the road the Crossfit gym is on, which has two trash hauling companies on it). Had a trash hauler honk and follow me for about 1/2 mile, finally pulling up along... read more

  9. FIT
    good Crossfit with running 1.37 mi 00:25 18:14 pace

    When I saw this was the workout today, I knew I had to go. I have been struggling with crazy levels of fatigue. Like, enough, I'm having a hard time getting through both workouts and my work d... read more

  10. RUN
    alright SO HUMID. 6.01 mi 00:51 08:31 pace

    OOf, this was SUPER HUMID. Had a few more cars than expected at intersections, and a couple of dogs I have been afraid of were off leash and ran at me. Turns out they want LOVE. SO MUCH LOVE. I was... read more

    • Mike K.
      Mike K.

      You are not joking about the humidity - it is really brutal out there. Nice run! Glad the puppies were not vicious and gave you a little break. Hope we get better running conditions this week!

      10 days ago Like1 person

    • Show 5 more comments...
    • Jeff L.
      Jeff L.

      Coach is still putting in 50 minutes max after long bikes for now for me. This Saturday is all three and run is just 30.

      9 days ago Like1 person

    • Stephanie C.
      Stephanie C.

      I love doing at-home mini tris. They are so fun when there is no pressure from a race.

      9 days ago Like1 person

  11. VELO
    good HOT. Toooo HOT. 70.68 mi 03:57 17.9mph pace

    Felt good, but OH MAN the heat. I had to pull over and pour water over myself twice. It was like an oven wind today. Glad that is over. "Feels like" was close to 95° by the end of the rid... read more

  12. swim
    This was kinda, great? 2350 m 01:01 41:42 pace

    I swim so much faster in open water. I didn't ever feel spent in the water, but I am operating on about 4 or 5 hours of sleep so this was not a rested workout. That said, I enjoyed myself. And... read more

    • Jeff L.
      Jeff L.

      I know what you mean. And I'm coming to the conclusion that speed is only half of it. Even if we keep around the same speed with practice, hopefully we're getting the benefit of efficiency and energy-conservation. Fast is one thing, but Smooth is another. Smooth is critical for IM distance.

      12 days ago Like1 person

    • Show 7 more comments...
    • Dustin Q.
      Dustin Q.

      Main benefits of a wetsuit is that it lifts the legs, so your frontal exposed area is much smaller while cutting through the water! Can swim in the pool with lava shorts or similar to get the same feeling, or some old fashioned pull buoy work :p

      11 days ago Like1 person

    • Stephanie C.
      Stephanie C.

      @Dustin, this is a really good point you make. I may need a swim lesson again to observe form.

      10 days ago Like

  13. VELO
    Trainer. Yuck. 01:00

    Nothing to report here. Thunderstorms. So....

  14. So, good news from MWK. I asked her to evaluate my form again. So I ran for her and the video camera. It's INSANE how much better I look! So good she high fived me and we hugged. LOL. I still ... read more

  15. FIT
    great Medicine ball 180 +PT 00:20

    I have decided to take out the final exercise in Medicine Ball 200. It is very difficult to perform with proper spine neutrality, and it's really awkward to boot - I slide down the mat, and so... read more

  16. RUN
    tired Stinky road like LAVA FIRE 4.13 mi 00:33 08:03 pace

    This isn't as far as I wanted to go. I waited to do this run until 9, when my son had his crossfit class - it was my way of actually getting him back to fitness for at least ONE day. Worth it.... read more

  17. FIT
    great Crossfit: "You're really swea... 1.24 mi 00:22 18:07 pace

    Modified, and I took my time to really focus on form for the exercises. *spine in neutral, knit ribs. :0)*


    10 rounds

    200 meter run
    10 hanging knee raises
    5 push ups, on knees (made th... read more

  18. VELO
    great Hey baby 26.31 mi 01:19 20.1mph pace

    It's been a while, thought maybe I lost my touch. But then it happened. "Hey baby," he called out, as he rolled by with his window down. Shortly after, a sweet yellow butterfly comm... read more

    • Jeff L.
      Jeff L.

      Glad you didn't lose you touch. LOL. And don't fret over losing some fitness. That's what training is all about--long term gains. It'll come. Killer pace today with traffic.

      16 days ago Like1 person

    • Stephanie C.
      Stephanie C.

      Thank you.... I just needed a little taste of it so I don't break into panic.

      16 days ago Like1 person

    • Jeff L.
      Jeff L.

      Stay the course, SC. No panic. No worries. For now, you're getting there one day at a time.

      16 days ago Like1 person

  19. RUN
    great Trail to Helen from Unicoi 6 mi 01:09 11:26 pace

    We camped at Unicoi State Park in Georgia, just outside Helen, Ga. The trail I ran goes from the start of the campground, so I ran there. I'm putting 6 miles, but I don't think this is ri... read more

    • Jeff L.
      Jeff L.

      The inside above my ankle acts up once in a while now. Time for new shoes methinks. Maybe you, too.

      17 days ago Like

    • Stephanie C.
      Stephanie C.

      Both shoes I had the issue with are fairly new. I think this has to do with two things: 1. a little bobble/roll on my trail race the other weekend 2. some ankle weakness and instability in my new/proper running form. I'll mention it to MWK and see what she suggests. I think a little tape may help in the short term while we work on strength... depending on what her opinion is of taping.

      16 days ago Like1 person

    • Jeff L.
      Jeff L.

      I've heard mixed reviews. It seems to help me when I had to race with ITBS. But someone told me over the weekend their PT is against it. Pushes other muscles to compensate which can hurt them. Probably depends greatly on what is being taped and why.

      16 days ago Like1 person

    • Stephanie C.
      Stephanie C.

      I've had some PTs for it, and some against it. Something tells me she won't like it. But I am not willing to back off miles at this point unless I break something, so we have to come to some kind of a solution ;-)

      16 days ago Like1 person