23270 total / 2834 in 2017

1) Incorporate regular run-specific strength training to avoid future injury 2) Slow down my training intensity so I don't get hurt again

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  • 1 miles
  • 00:41 time
  • 405 calories
  • 1 workouts
  • This Week time period


  1. swim
    good Playin' in the waves again 2128 yd 00:41 33:51 pace

    It was a little rougher out there than it appeared from my 9th floor hotel balcony. I got tossed around pretty good and still feel like I am out in it as I sit here typing... Good workout in the heat!

  2. RUN
    good Steamy FL Morning Run 3.65 mi 00:34 09:10 pace . Traveling for work so decided to hit the roads in Ft. Lauderdale. Super humid and warm temps drove my HR up so quickly. So glad I don't ... read more

    • Tracy

      Nice! Enjoy the heat, bring some back with you! :)

      5 days ago Like

    • Garth A.
      Garth A.

      Humidity not too different here, but at least it's cooler!

      5 days ago Like

  3. VELO
    great Inaugural MTB Ride 4.75 mi 00:37 7.7mph pace

    Took my new MTB our for a short spin around Bluff Point today. I have a lot of learning to do! Such a different beast than the road and TT bikes. It is going to be an awesome new distraction. :) He... read more

  4. FIT
    good 00:45

    Unexpected trip to the Y when the kids wanted to go workout. So...I took advantage of that:

    1 x 15:
    Clam shells
    Straight-leg lifts
    Donkey kicks
    Donkey whips
    Fire hydrants

    Glute bridge
    1-legged br... read more

  5. VELO
    good Breakfast Hills 37.11 mi 02:26 15.3mph pace Easy miles between the hills with a neighbor. About 2200 feet of climbing. Gorgeous morning and we beat the rain, which was a bonus!

  6. RUN
    good Lots O' Single Track 5.7 mi 01:00 10:31 pace . Lovin' some single track while the boys rode MTB. Got me thinking about doing Bimbler's Bluff 50K again next year!

  7. RUN
    good Central Park Run 6.1 mi 00:54 08:50 pace

    Awesome run to and through Central Park. Ran on some of the roads I won't be seeing at the marathon this year. Thinking of going to watch the race this year, which I haven't done before. ... read more

    • Kristin

      Great news Steve. I hope the strengthening exercises help. NYC will be a good one to spectate! Anyone you know (other than Tricky) running?

      17 days ago Like1 person

    • Tracy

      Nice Park run!!! You should come spectate this year, maybe you can jump in and pace me!

      17 days ago Like

    • Garth A.
      Garth A. Nice Job
      Nice Job:

      I have a mate coming over from Australia to run the NYM and I'm going down to cheer he and Tracy. Would love to synch up as I don't know my way around. At all.

      16 days ago

    • Steve R.
      Steve R.

      Kristin, my friend, Tracy is running and one other IG friend. Other than that, I want to see the pro fields fly by us!

      12 days ago Like

  8. VELO
    good Powered by Doppio 20.7 mi 01:05 19.1mph pace

    Too nice not to go outside after lunch.

    • Tracy

      It's been killing me! I worked all weekend at Reserves, then the FD today...missing out on some great weather! Riding with Mike tomorrow though...wish me luck! Nice hour of power you had here!

      25 days ago Like

    • Show 2 more comments...
    • Steve R.
      Steve R.

      Maybe between the two of us we could have enough power to keep up. :)

      25 days ago Like

    • Tracy

      That's what I'm thinking! It's our best chance!

      25 days ago Like

  9. VELO
    good Easy Ride Playing Pacer 8.11 mi 00:45 10.8mph pace

    Spent part of this ride pacing my son through 4 x 800s @ 6:00 pace. The rest I just rode "near" him. Great morning outside and fun time together.

    • Tracy

      That's awesome! Nice pace for the little guy!

      25 days ago Like

  10. FIT
    good Yoga for Runners 00:45

    30 min Yoga for Runners - Core Strength; 15 min pilates core work to start the day.

  11. swim
    good 2100 yd 00:39 32:41 pace

    Can't make it to the Masters group on Fridays so went to the Y instead.

    100 warm up
    2x50 build set (easy -> threshold)

    3 x (300 yd 70.3 pace, 30 sec rest, 100 threshold), 2 min RBS
    Targe... read more

  12. VELO
    good Sunday Ride 21.5 mi 01:15 17.3mph pace

    Making up the time I didn't ride yesterday. :) Solid ride, but conversational, with a friend.

  13. FIT
    good Saturday Kayak 01:00

    Fun trip down the Mystic River with the family.

  14. RUN
    good Saturday Trail Run 3.25 mi 00:36 11:04 pace

    Easy trail run while the kids rode mountain bikes.

  15. VELO
    good Saturday Ride sans data 25 mi 01:23 18.0mph pace

    Rode this one without looking at the numbers at all. Kept the Garmin on the map display so I wouldn't be tempted. I was surprised by the TSS afterwards. I knew I was riding with some effort, ... read more

  16. swim
    good Saturday Swim 1600 yd 00:29 31:47 pace

    I am TRAGICALLY behind on entering workouts so just catching up from the weekend. Saturday was a busy day...
    Planned on doing an OWS today but it was super foggy out and my swim partner bailed on m... read more

  17. FIT
    Mostly glutes and core 00:30

    In my commitment to more ST, I made a short trip to the gym. Not a super-hard workout, but enough to make me feel it without being wrecked for tomorrow.

    1 x 15:
    glute bridge
    one-legged bridge + l... read more

  18. VELO
    good Shorty Spin 12 mi 00:36 20.1mph pace

    Just a short spin to wake up the middle of my day. :)

  19. swim
    good Short swim session 2150 yd 00:38 30:44 pace

    Had to bail early on the swim session today because of other commitments. Nice mix of drills and freestyle today.

  20. VELO
    good FirmMan Bike 56.2 mi 02:46 20.4mph pace

    The bike course was reasonably flat with only ~ 2100 feet of elevation change. Wind wasn't an issue until about Mile 35 when we turned around to go back east on Rt 1 towards Naragansett. Some ... read more

    • Kristin

      Strong ride despite the windy conditions!! Congrats on a great race Steve! :)

      about 1 month ago Like1 person