Miles:
15141 total / 446 in 2015
Goal:

1) Prepare to CRUSH my half IM time from 2014 2) Improve my swimming technique by getting my butt in the pool more often 3) Stretch Goal: Qualify for Boston!

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  • 35 miles
  • 03:34 time
  • 3003 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Easy mill miles 5.49 mi 00:49 08:56 pace

    Didn't feel like running blind again from all the fog so stayed indoors today for some easy miles. Great view from the 32nd floor of the hotel!

  2. RUN
    good Easy, foggy, morning run 6.01 mi 00:51 08:30 pace

    67 this morning with 88% humidity. Such a drastic change from CT weather (Tricky, not complaining here) :). Makes the RPE much higher. Kept the HR in a mellow place and never pushed too hard. Super... read more

    • Tricky T.
      Tricky T.

      Hmmmm, forgot what a pain that would be like to run wearing glasses. No contacts? LASIK surgery made me a happy runner a while back.

      about 19 hours ago Like

    • Steve R.
      Steve R.

      I've been wears mg glasses for so long I can't even imagine not wearing them. I think my eyeballs would dry out. :)

      about 19 hours ago Like

  3. RUN
    good Traffic Light Hell and High H... 5.9 mi 00:54 09:11 pace

    Running in downtown NOLA and 80 degrees make for a slow slog! Certainly felt harder than the pace would indicate. I guess a 50-60 degree jump in temperature will do that to a guy. :) Hopefully tom... read more

    • Tricky T.
      Tricky T.

      Don't you DARE complain about heat, Mister!!!

      2 days ago Like2 people

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

      I thought that might raise some hairs on the backs of necks at home. :)

      2 days ago Like

    • Garth A.
      Garth A.

      Yes, big, big altitude, temperature and humidity shifts take some getting used to... I know I always feel tight and sluggish when I travel to warmer, more humid climes during the winter. And running through the French Quarter can be very tricky. Enjoy the beautiful weather!

      2 days ago Like

  4. VELO
    good Spin class at work 18 mi 01:00 18.0mph pace

    Got down a little early for some pre-class warmup. Had the same sub instructor as last week. Tough stuff. Lots of climbing to sprint to climbing types of sets. Mixed it up a lot. No breaks. Love.It.

  5. VELO
    good Spinervals 12.0 - Technique a... 17.47 mi 01:01 17.1mph pace

    Kind of sore from yesterday. I didn't have any time at all to stretch or cool down and spent the afternoon sitting at karate. Did the Spinervals vid and a bit more. Legs feel better now!

  6. RUN
    good Colchester Half Marathon 2015 13.13 mi 01:45 07:58 pace

    Good run today. No course PR or anything but given the road the conditions today, it wasn't the right day for that. Gravel portions were very icy. My goal for today was to keep a sub-8 average... read more

    • Garth A.
      Garth A.

      Dude, that is one helluva pace, especially for those conditions - the dirt/ice roads were no joke!

      5 days ago Like1 person

    • Show 2 more comments...
    • Tracy
      Tracy

      Nice job, Steve! With your rib issue, less than desired training, and tough course conditions, you still killed it! Sweet run, my friend!

      5 days ago Like1 person

    • Tad S.
      Tad S.

      Congrats on a solid race on what I hear is a very tough course.

      4 days ago Like

  7. RUN
    good Warm up 1.12 mi 00:11:12 09:59 pace

    Short warm up before go time

  8. VELO
    good Spinervals 18.0 Aero Base Bui... 20.17 mi 01:04 19.0mph pace

    Nice, light spin before the half tomorrow. So not prepared for this race but will have fun climbing all those hills!

    • Heidi W.
      Heidi W.

      You will do great. Nice spin.

      7 days ago Like

    • Show 6 more comments...
    • Steve R.
      Steve R.

      We'll miss seeing you running back for us all after you've finished and we are finally hitting about Mile 11. :)

      7 days ago Like1 person

    • Tricky T.
      Tricky T.

      My son is having his 6 yr old bday party tomorrow morning. Star Wars theme. I KNEW I was busy during this half! Good luck to all you crazies. I doubt one person at that starting line is ready to get a course PR with the winter we've had..

      6 days ago Like

  9. swim
    good Birthday Swim 2600 yd 01:10 47:32 pace

    Decided to hit the pool mid-day today. Screwed up the planned workout a little on the one-arm drills (the planned drill would have been far easier). Left side drills left me feeling like a fish flo... read more

    • Natalie E.
      Natalie E.

      Happy birthday to you Steve!!!!!! Nice swim

      9 days ago Like1 person

    • Show 3 more comments...
    • Tricky T.
      Tricky T.

      Happy birthday, Steve! Way to take on a difficult swim for the occasion. You'll get to celebrate this wknd with some HILLZ!

      8 days ago Like

    • Steve R.
      Steve R.

      Thanks, Tricky! Lovin' me some HILLZ for sure! This is the least prepared I have been for this race in all 6 years I have done it. I am just going to go have fun!

      8 days ago Like

  10. RUN
    great Liquid Lunch 6.1 mi 00:47 07:39 pace

    Short time window today so had to stick with a little JD. Despite major Garmin hiccup (HR monitor stopped working about 20 minutes in), legs, ribs, and lungs felt good. I am sure the rib will compl... read more

  11. VELO
    good Spin Class at Work 21 mi 01:12 17.6mph pace

    Went to the fitness center a little early today to get good and warmed up before class. We had a sub teacher today who rocked it! Awesome class. My glutes and hammies are so tired from all the hea... read more

    • Tracy
      Tracy

      Awesome spin, Steve! Sounds like a good one! :)

      11 days ago Like1 person

    • Penny R.
      Penny R.

      I would be so hungry after a ride like that -- hope you packed a good lunch! Nice job...

      10 days ago Like

  12. RUN
    good Easy Progressive Run 6 mi 00:50 08:18 pace

    On the road again. Freakin' cold in PA this morning. Tough time loosening up this morning so took it kind of easy. Did 2 mi @ 8:41, 2 mi @ 8:17, and 2 mi @ 8:00. Finally felt good about 4 mile... read more

  13. swim
    good Sore rib swim 1900 yd 00:48 44:22 pace

    Decided to give the pool a try today and see how the rib liked it. Not too much protest during the swim but it is really sore now. Just took it easy, as follows:

    300 w/u
    4 x 50: 7/8th catch up @ :... read more

  14. VELO
    good Stationary bike 15 mi 00:48 18.9mph pace

    Light Z2/Z3 hill spin today at the gym. I was supposed to be flying back today but due to the freakin' weather, it was rebooked for tomorrow. The upside is that I can spend another day with my... read more

    • Tricky T.
      Tricky T.

      Nice spin. Ugh, I bet the airports are a mess w this storm/ holiday wknd. Have fun w your nephew!

      19 days ago Like

    • Steve R.
      Steve R.

      Yeah, thankfully the airline had enough common sense to reschedule both of my flights so I wasn't stuck in the Detroit airport overnight. Sounds like the weather quite sucks there. It is only silly cod here. It was -3 yesterday morning but a balmy 1 above today. :)

      19 days ago Like

    • Garth A.
      Garth A.

      Planes, trains and automobiles... Hang in there Steve. And nice spin!

      18 days ago Like

    • Tracy
      Tracy

      Sweet spin, Steve! Safe travels, dress warmly! :)

      18 days ago Like

  15. RUN
    good Easy mill miles 5 mi 00:43 08:35 pace

    Went back to the gym to burn off the tapas and Tempranillo from last night. Just took it easy and stayed in Z1/Z2. Good sweat this morning.

    • Tad S.
      Tad S.

      Nice work. I am pretty sure my sweat smelled like fajitas this morning.

      20 days ago Like

    • Tracy
      Tracy

      Sounds like a great trade off for last night's treats! :)

      19 days ago Like

  16. RUN
    good A little JD before dinner 5.51 mi 00:42 07:37 pace

    Went home for a funeral and will spend tomorrow with my nephew in the Minneapolis Children's Hospital. Hit the gym with a friend. Did an 8-min w/unfollowed by 3 x (7:13 x 3 min + 1 min @ 7:53,... read more

    • Tricky T.
      Tricky T.

      Sorry for your loss, Steve:/. Good news is...with these paces, it looks like you didn't break a rib?

      20 days ago Like

    • Steve R.
      Steve R.

      Not sure. The rib is really sore but the location is very close to my sternum so running is tolerable.

      20 days ago Like

    • Tracy
      Tracy

      Great way to burn the stress off. Sorry for your loss, Buddy!

      19 days ago Like

    • Natalie E.
      Natalie E.

      Sorry for your loss Steve. I hope your nephew recovers quickly. Despite what your body feels like, glad you got to run out the mental stresses.

      19 days ago Like

  17. VELO
    good Spin class at work 18 mi 01:00 18.0mph pace

    Pretty sure I broke a rib yesterday from all this coughing. I have a very focal point of intense pain when I cough that is located on the rib. Pressure on the intercostal spaces cause no issue but ... read more

    • Tad S.
      Tad S.

      This does not sound good at all. Then again, maybe that is what made Tricky so fast?

      23 days ago Like2 people

    • Show 3 more comments...
    • Steve R.
      Steve R.

      I know, Natalie! I feel like January was a complete bust due to illness and February is quickly slipping away. I've been to the MD twice for this. Not much to do now but wait it out and hope for a speedy recovery. I think I'll be able to keep training while the rib heals as long as I can keep this cough under control.

      22 days ago Like

    • Tracy
      Tracy

      Which rib is it? I would think the reach/stretch of swimming would be painful, be careful out there! Nice spin though! :)

      22 days ago Like

  18. RUN
    good Progressive Mill Day 7.01 mi 00:57 08:03 pace

    Took to the fitness center this morning. Decided to try another progressive run today. I felt MUCH better. Legs felt good, lungs cooperated nicely. I think it is time to head outside for a run one ... read more

  19. VELO
    good Spinervals 2. 0 - Totally Tim... 19.2 mi 01:02 18.5mph pace

    Hopefully I am coming back among the living now. I've taken an entire week off to try and kick this cough. It is still hanging on, but the severity seems to be improving. Decided to pay Coach ... read more

  20. FIT
    good Kids' skating party 5 mi 01:30 18:00 pace

    Late post from Friday. Hit the rink for the kids' school skating party. It was a little less crowded than usual so was able to get a good, constant effort going. It is so much fun weaving in a... read more