18661 total / 1183 in 2016

1) Recover from my fibular fracture 2) Improve my swimming technique by getting my butt in the pool more often 3) Stretch Goal: Qualify for Boston!

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  • 20 miles
  • 02:56 time
  • 1964 calories
  • 5 workouts
  • This Week time period


  1. RUN
    good Bluff Point for Lunch 3.61 mi 00:30 08:16 pace

    Hit the park on the way home from work for a quick loop. Really busy there today. It felt great to mix up the surface a little and run the fire road.

  2. swim
    good Endurance Swim 2600 yd 00:49 33:01 pace

    Nothing too intense today, just some drills and 400s to get the blood pumping.

    2x100 warm up

    4x50 kick on side
    4x50 6 beat kick and switch
    4x50 Catch ups

    4x400 on 8:45 (7:30-7:45 ~1 min ... read more

  3. RUN
    good Easy Lunch Run 4.01 mi 00:34 08:21 pace

    Easy jaunt around the work neighborhood. Awesome, sunny day for a run.

    • Kristen

      It's soo nice out! And, soo much warmer than 6am! Nice run.

      3 days ago Like1 person

    • Tad S.
      Tad S.

      nice pace steve. hope leg is cooperating.

      3 days ago Like1 person

    • Steve R.
      Steve R.

      I actually prefer the 0600 (or 0500) runs to mid-day runs. Far less cars to watch out for. :)

      3 days ago Like

    • Steve R.
      Steve R.

      Tad, the leg is OK as long as I keep the runs short and not too frequent. Slowly working on building that up...

      3 days ago Like1 person

  4. VELO
    good Recovery spin/cadence drills 7.25 mi 00:30 14.4mph pace

    High cadence drills today. Decided to break out the TT bike for this one since it still had the trainer tire on it from last year. Really easy spin to keep the legs going while they rest.

    10 min ... read more

  5. RUN
    good Easy Lunch Run 4.01 mi 00:34 08:24 pace

    Nice easy loop through Avery Point today at lunch time.

  6. RUN
    good Niantic Bay Boardwalk 5K Warmup 1.29 mi 00:10:05 07:50 pace

    Just a little warmup to get the blood flowing

  7. RUN
    great Niantic Bay Boardwalk 5K 3.15 mi 00:29 09:09 pace

    Had 1000 runners this morning. Pretty good for a inaugural race. Easy run with my younger son today. It felt really nice to have him pacing me so I didn't do something stupid, like race. :) My... read more

    • Tracy

      Great morning for it, and what a awesome turnout. Congrats to C1, fantastic run! I can see why you didn't want race him. :)

      6 days ago Like1 person

    • Penny R.
      Penny R.

      1000 runners -- wow!! Congrats to C1 for another PR and congrats to C2 and you as his pace was pretty darn good too...

      6 days ago Like

    • Garth A.
      Garth A.

      Saw a picture (my friend Allison from Team RWB carried her flag and held it up for the national anthem) - looked like a huge crowd.

      5 days ago Like1 person

  8. VELO
    good Quabbin Reservoir Road Race 65.15 mi 03:46 17.3mph pace

    Awesome day of racing up in Ware, MA with Tracy and Mike. Although I was dropped by Mile 10, I still had a great time with all the hills. About 4600 feet of climbing today. Nothing too steep, just ... read more

    • Garth A.
      Garth A.

      Studly! Wish I could ride like that! Great job Steve!

      6 days ago Like

    • Tracy

      Nice ride, Steve! You looked super strong and comfortable on that last climb...maybe a bit too comfortable! ;) Fun hanging with you afterwards for a quick bite!

      6 days ago Like1 person

    • Tricky T.
      Tricky T.

      Great job, Steve! That's way too long of a race to end on a hill!

      6 days ago Like

    • Amy O.
      Amy O.

      Wow, that's great Steve! So much climbing too. Congrats!

      6 days ago Like

  9. VELO
    good Ride adventure 11.92 mi 00:43 16.5mph pace

    Took the Durango in for an oil change so figured I would get a light spin in to shake the legs out before tomorrow's race. It started out benign enough, but about 6 miles in I ran over somethi... read more

    • Garth A.
      Garth A.

      Gotta love the roads this time of year. So much money wasted on new tires... Sorry Steve.

      8 days ago Like1 person

  10. Shared Photo

    It is generally bad when you get a hole like this 6 miles from home, right?

  11. RUN
    good Easy Endurance Miles 4.01 mi 00:36 08:58 pace

    Glad an easy run was on the schedule today as that is all my leg was handling this morning. Phenomenal morning out. No clouds or wind and 40 degrees will make for a beautiful sunrise over the river... read more

  12. swim
    good Sans Garmin Swim 1450 yd 00:43 52:11 pace

    Forgot the Garmin at home today. Oops! On the docket was a sprint/VO2 workout that went like this:

    300 warm up

    4X50 Build set (begin slow pace and accelerate to VO2 pace)

    6X50 VO2 swim on... read more

    • Tricky T.
      Tricky T.

      No Garmin data for Mr. Data?! Nice swim anyway.

      10 days ago Like

    • Steve R.
      Steve R.

      I felt so inadequate...I almost turned around and went home. :)

      10 days ago Like

    • Tracy

      Nice pool work, Steve! Hopefully, I can get me some tomorrow. :)

      10 days ago Like

  13. RUN
    good Short Brick Run 4 mi 00:33 08:11 pace

    Didn't get enough sun on my ride so decided to head out for a short run. First time I have been able to run down the hill from my house to the river without any pain. Yay! Really nice run to r... read more

  14. VELO
    good Tempo 1 x 30 min, low cadence 16.95 mi 00:54 18.7mph pace

    Working from home today. Had a really great outcome to a meeting this morning so had to go celebrate. I treated myself to a little ST workout on the bike followed by a short run. What a gorgeous da... read more

  15. VELO
    good MVC Crit 15.14 mi 00:39 23.3mph pace

    Fun race today. Probably the warmest and calmest it has ever been for this race (since I've been involved, anyway). There was a 5-man break that went off right at the gun. Needless to say I wa... read more

    • Tracy

      Great race, Steve! Sorry I missed it, sounds like ideal conditions today. I know it was pretty darn nice in Boston.

      13 days ago Like

    • Penny R.
      Penny R.

      Nice race and well deserved beer!!

      12 days ago Like

  16. VELO
    good MVC Crit warm up 4.4 mi 00:28 9.4mph pace

    Easy warmup with a few pushes thrown in to wake up the legs.

  17. RUN
    good Easy warm up miles 2.01 mi 00:18 08:45 pace

    Wanted to get a little run in before swimming. Bike race tomorrow and my legs were still a bit sore from the week's prior runs so didn't want to do much. Gorgeous morning for a run by the... read more

    • Tricky T.
      Tricky T.

      Good luck tomorrow! Will be a great test to see where your fitness is w all your recent spinning.

      14 days ago Like1 person

  18. swim
    good Short swim + drills 1650 yd 00:39 41:39 pace

    Picked a short swim workout for this morning after a run. It went a little something like this:
    200 warm up
    600 drills
    - 4x50 kick on side
    - 4x50 6 beat kick and switch
    - 4x50 catch up

    100 pull
    4x... read more

  19. RUN
    good Lunch Run 4.01 mi 00:32 08:05 pace

    Awesome day to be outside. Low 50s and LOTS of sunshine. Moderate effort today but I wouldn't want to try and push it any harder at this point. I am so happy to be running again, even if it is... read more

  20. VELO
    great Tempo 1 x 30 spin 18.3 mi 01:00 18.3mph pace

    Today's spin was much better than Monday. Legs felt strong, HR stayed in a reasonable place, and it was just more enjoyable. Not as nice as going outside, but that isn't too far off. Just... read more