22838 total / 2401 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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  • 71 miles
  • 04:55 time
  • 3415 calories
  • 4 workouts
  • This Week time period


  1. FIT
    good ST Day 00:30

    I slept instead of doing my planned workout today so made my way to the gym over lunch in an effort to do something today. After warming up I did a 12-minute EMOM set with:

    Reverse lunge - 10
    Shou... read more

    • Kristin

      Nice workout. Way to fit something in today Steve! I really should get back doing planks....

      1 day ago Like1 person

    • Steve R.
      Steve R.

      More ST was one of my self-commitments after getting hurt last year before NYC. I haven't been doing a great job, but going to try again...

      1 day ago Like

    • Tracy

      Awesome change of pace! Sounds like a great workout.

      about 22 hours ago Like

  2. RUN
    good Recovery Run 3.44 mi 00:31 09:03 pace

    Easy lunch run today. Pretty humid out, but the clouds kept the temps reasonable.

  3. VELO
    good 3 x 15 min intervals @ 95% FTP 23.9 mi 01:13 19.6mph pace

    Legs were still feeling beat up from Sunday's shenanigans. I came close, but just couldn't generate the target power today. It was odd, I didn't have the strength to put out more pow... read more

  4. VELO
    alright Tokeneke Road Race 43.77 mi 02:41 16.3mph pace

    Rough day at the race for me. Started out with too short a warm up but seemed to be OK as the pace was manageable once we rolled out. Once the first couple climbs hit at Miles 8-10, I dropped off t... read more

  5. FIT
    good Hip Opener Flow

    My hips and low back were feeling tight this morning. I needed to get them loosened up before tomorrow's race so I hit the mat.

    • Kristin

      Good luck tomorrow Steve!! What race?

      5 days ago Like

    • Steve R.
      Steve R.

      Kristin, I am riding the Tokeneke Classic Road Race. It is 44 hilly miles of run in northern CT.

      5 days ago Like

    • Tracy

      Good call, I think I'll spend some time with the foam roller and mat in the gym today.

      5 days ago Like1 person

  6. VELO
    good Endurance Ride 19.1 mi 01:00 19.1mph pace

    Relatively easy ride around Watopia this afternoon. Kept the HR very moderate and barely broke a sweat.

  7. RUN
    good Grand Forks Run 8.09 mi 01:05 08:03 pace

    I was supposed to do a 9:20 average pace run for 60-75 minutes on Wednesday. Joined up with a young relative and his brother to run and they wanted to go I did.

    • Penny R.
      Penny R.

      I don't know Steve I heard it was you pushing the pace 😎

      5 days ago Like

    • Steve R.
      Steve R.

      Maybe...Tom was giving me crap about being old so I did push it a little in the last mile. :)

      5 days ago Like

  8. RUN
    good 3.01 mi 00:28 09:12 pace

    Easy run on Tuesday morning along the river. Loved the sub-60 degree temps and low humidity!

  9. swim
    good 10 x 100 intervals 1900 yd 00:36 33:43 pace

    I've been woefully delinquent in posting my workouts this past week while on vacation. Monday's swim was a nice change of pace in a saltwater North Dakota. :) Interval target wa... read more

  10. RUN
    good Easy Run + Pickups 3.86 mi 00:33 08:25 pace

    Tried to keep the "easy" part at > 9:00/mile pace but had some difficulty doing that. I need to continue practicing that recovery pace! Each 1-minute pickup was at ~ 10K pace. Felt gre... read more

  11. VELO
    good TT Bike Endurance Ride 55.1 mi 03:01 18.3mph pace

    Another quality day to be outside! Cool temps, light wind, low humidity = perfect! Went out to Watch Hill with a friend then continued on for another 20 mile loop because I wasn't ready to go ... read more

    • Tracy

      Great ride! Did you see Nat and Garth? They're out in your neck of the woods doing a long ride.

      18 days ago Like

    • Steve R.
      Steve R.

      I did not see them. Bummer.

      18 days ago Like

  12. swim
    good 2 x 400 + drills 2000 yd 00:40 35:26 pace

    Main set today was 2 x 400 @ sprint tri pace. Target was 7:45; Actuals were 7:36 and 7:32. Stroke improved as the swim went on. I felt like I could have easily kept swimming, but the pool was closi... read more

  13. RUN
    good Pre-swim run 4.02 mi 00:32 07:50 pace

    Got a short run in before the Y opened. Threw in 3 1-minute pick ups at a 5K-ish pace just to remind myself what it felt like to run hard.

  14. RUN
    good Uber-short brick run 1.13 mi 00:09:54 08:45 pace

    Plan called for a 15-min brick run today, but no more than 1 mile. Well, I went to far and not long enough. Oops! :)

  15. VELO
    good 1 x 40 min @ ~ 3watts/Kg 21.6 mi 01:00 21.6mph pace

    Solid steady-state effort today. Totally felt like I could have kept going at the power output for longer. Felt nice to be back on the bike!

  16. RUN
    Trail fun with friends 5.44 mi 00:51 09:24 pace

    Awesome run this morning on some single track at Bluff Point. Pretty solid pace for the terrain. The legs felt good but certainly tired as the run progressed. I'm not used to such abuse. :) Lo... read more

  17. RUN
    good Trails, Day 3. 3.23 mi 00:40 12:14 pace

    Awesome run around the lake today. Weather was fantastic. Bugs were horrendous, however.

  18. RUN
    good Camp Trails, Day 2 2.84 mi 00:33 11:38 pace

    Explored some more trails today. More technical single track fun!

  19. RUN
    good Scout Camp Trails, Day 1 4 mi 00:48 12:07 pace

    So happy to be back at camp this week. The trail running here is nothing short of amazingly cool.

  20. VELO
    good Tempo Ride 32.1 mi 01:37 19.8mph pace

    Moderate effort today. Awesome morning to be outside! My legs were pretty tired in the beginning from yesterday's run, but warmed up after about 10 miles.

    • Kristin

      Glad you were able to enjoy the nicer temps!! Nice long ride!!

      about 1 month ago Like