14055 total / 2259 in 2014

1) Work on gearing up for a half IM or two in 2014. 2) Improve my swimming technique by doing drills, drills, and more drills.

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  • 4 miles
  • 00:34 time
  • 494 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Easy mill day 4 mi 00:34 08:36 pace

    Light day on a soft surface felt great. Loosened the legs right up. Far too warm in the gym for my liking, however.

    • Tracy

      way to stay loose, Steve! Have you spun yet?

      1 day ago Like

    • Steve R.
      Steve R.

      I haven't. I thought about it Monday morning but decided sleep was more important. My legs feel pretty good. Calves are a little tight from running in the Newtons, but overall not too bad.

      1 day ago Like

    • Garth A.
      Garth A.

      Sleep well earned Steve.

      1 day ago Like

    • Tricky T.
      Tricky T.

      Nice recovery. Sleep sounds good right about now.

      1 day ago Like1 person

  2. RUN
    great Surftown Half 2014 13.21 mi 01:39 07:31 pace

    Official time was 1:39:24, 137/1555 overall, 99/534 males, and 14/61 in AG. Had a solid race today. I kept pretty much on pace with my goal. Thanks to Tracy and Alex for coming out to cheer us on t... read more

  3. RUN
    good Warm up 1.05 mi 00:09:00 08:36 pace

    Short little jaunt to warm up before the race.

  4. FIT
    great Athlete's Guide to Yoga - Fle... 01:15

    Took to the mat this morning to get loosened up for tomorrow. Nice, mellow practice. Ready to take on the day. Good morning all!

  5. RUN
    great Easy Run w/Alex 5.15 mi 00:47 09:07 pace

    Took it super easy this morning. Great conversation with Alex. Always comes so easy when we run together. Test drove a new pair of Asics Nimbus today. I like the new model. Just a couple days to Su... read more

  6. RUN
    good Fartlek Day 8 mi 01:09 08:34 pace

    Fun run today. 2 mi really easy (~ 9:29 pace), 16 x (60 sec @ ~ 7:19 + 30 sec easy), 1 mile at MP (I went a little faster @ 7:54), and 2 miles easy c/d (~ 9:08 pace). I followed Tricky's lead ... read more

  7. RUN
    alright hallucinations 13.11 mi 01:59 09:02 pace

    I couldn't post until now because I wanted to get back out fishing with the kids when I got home. The humidity was still a bit high when I first left but I could feel it dropping as I ran. My ... read more

  8. RUN
    great Intervals 2-9 + cool down 6.6 mi 00:53 08:05 pace

    Target intervals: 1000m 7:55-8:09 @ 45 sec rest
    Splits: 7:47, 7:42, 7:53, 7:54, 7:52, 7:50, 7:50, 7:46, 7:46
    Cool down: 1 mi @ 8:28

    This run felt really, really good. The pace felt relaxed and bre... read more

  9. RUN
    good Warm up + Interval 1 2.3 mi 00:19 08:15 pace

    I messed up programming my workout in the Garmin so ended up stopping it and restarting my watch once I figured out what I did. The plan was for 1.5 mi warm up followed by 9 x 1000m intervals at MP... read more

  10. RUN
    good Easy Morning Run 7.01 mi 01:00 08:36 pace

    Totally wasn't in to this at the start but after a couple miles things were loose and feeling good. I am starting to get the 3:2 breathing pattern down to where I can maintain my cadence witho... read more

  11. VELO
    good Trip downtown then to the school 10 mi

    Decided to hit more open roads with the boys today. Rode downtown to Bartleby's Cafe for a treat. We met Valerie on the way as she was out for a walk. We then headed to the boys' school f... read more

  12. VELO
    good Short trip to the school 3.5 mi

    After returning from kayaking, the boys wanted to keep going. They are like Energizer bunnies, you know. Did some parking lot TT laps and hi he playground. Good fun!

    • Penny R.
      Penny R.

      Energizer bunnies I can believe that...but that is cuz they got it from their parents who go, go, go too!

      17 days ago Like1 person

  13. FIT
    good Family kayak outing 1.75 mi 01:00 34:17 pace

    Beebe Cove to Ford's Lobster. Unfortunately, we didn't stop to eat. It's ok though, I was there on Friday. :) nice mellow trip out and back. Great day on the water!

  14. RUN
    good 2-group Bluff Point Run 7.5 mi 01:03 08:22 pace

    Met Alex for a mellow loop then hooked up with Jen and Co. for a second trip around the park. Splits on the first loop were 9:19, 9:00, and 9:00. When I picked up the 2nd group for Miles 3.5-7.5, t... read more

  15. VELO
    good Coffee Shop Loop TT 21.87 mi 01:09 19.1mph pace

    A full 20 degrees warmer than yesterday but still felt OK. Decided to take on the same loop I've done the last couple days but this time tackle a segment on Strava that is 15 miles long. Moved... read more

  16. FIT
    great Athlete's Guide to Yoga - Str... 00:57

    Before heading out on my ride with Alex I settled in for another yoga practice focusing on strength again. Nice warm up for the bike!

  17. RUN
    good Easy spin w/Alex 22.42 mi 01:25 03:47 pace

    Awesome to get together again with Alex for a ride. It has been far too long. Great conversation on the coffee shop loop. I am hopeful we will get out to do it again soon!

    • Tricky T.
      Tricky T.

      Awesome ride, Steve! 2 big days in a row. How are those shins?

      19 days ago Like

    • Steve R.
      Steve R.

      Hi Tricky! My shin feels pretty good. I still feel the occasional twinge so probably won't run tomorrow, which is supposed to be long run day. I might ride again and try a run early next week.

      19 days ago Like

    • Penny R.
      Penny R.

      Your cross training approach will get back to running soon -- again wise choice cyling and yoga for the day instead of a run.

      18 days ago Like

  18. VELO
    great Endurance Ride w/Jon 22.51 mi 01:13 18.4mph pace

    Fantastic ride this morning. The weather was perfect. We had a nice, but labored, conversation. Labored because I was breathing so hard. :) He usually rips my legs off with every ride but he took i... read more

    • Tracy

      Sweet ride, Steve! Sounds awesome. I can't wait to get on my bike. Are you doing Firmman on the 7th?

      19 days ago Like

  19. FIT
    great Athlete's Guide to Yoga - Str... 00:57

    Decided it was best to rest the legs a bit and did a strength-focused practice today instead of running. It felt great to be back on the mat. It was obvious by all my trembling and falling out of p... read more

  20. RUN
    alright Slow Slog 6 mi 00:53 08:46 pace

    Not feeling it today. Legs felt heavy and tired. Feeling a little left shin pain coming on. Time to back off a bit.