15762 total / 1068 in 2015

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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  • 8 miles
  • 02:00 time
  • 1450 calories
  • 2 workouts
  • This Week time period


  1. RUN
    good Recovery Run 6.01 mi 00:53 08:52 pace

    Awesome morning out there today! Lower half was pretty sore at the start but loosened up a few miles in. Took it nice and easy today.

    • Tracy

      Nice recovery run....though I don't truly believe in such! Glad you loosened up, that was quite an effort on Sunday! :)

      about 13 hours ago Like

    • Steve R.
      Steve R.

      I don't really either. Just wasn't sure what to call it. Endurance run?

      about 13 hours ago Like

  2. swim
    good 2700 yd 01:07 43:43 pace

    Nice swim today to loosen up a sore body. I tried my Finis strapless paddles for the 100 c/d. They stayed in place pretty well and certainly provided additional resistance. Once the stroke goes out... read more

  3. VELO
    Mighty Cow Challenge - Part 3 4.24 mi 00:18 14.0mph pace

    Short spin down with Natalie after the half. Felt soooo good to have the wind drying us out!

    • Natalie E.
      Natalie E.

      It was awesome, hurt my jaw to laugh at our attempts to get going! but it paid off, I was running around the store with X tonight in flip flops and my legs felt awesome!!

      2 days ago Like

  4. RUN
    good Mighty Cow Challenge - Part 2 12.93 mi 01:46 08:13 pace

    I must have taken the tangents REALLY well this time. :) Kept my HR below 140 for the first 6 then slowly let it creep up (along with the hills). Totally felt in control the entire race for the fir... read more

  5. RUN
    good Mighty Cow Challenge - Part 1 3.07 mi 00:22 07:07 pace

    5K to start the day. Placed 3rd. I totally could have grabbed 2nd, but the 5-seconds I would have shaved from my time for the additional effort would not have been worth it. New course PR for the 5K!

    • Natalie E.
      Natalie E. Congrats

      CONGRATS!!!!!!! SO awesome I could see you for 2 of the 3 miles but I couldn't keep up in the end!!

      2 days ago

  6. RUN
    good Mighty Cow Challenge - Part 0 0.71 mi 00:06:22 08:58 pace

    Short warmup before the 5K.

  7. VELO
    good Easy spin around the block 31.44 mi 01:51 17.1mph pace

    Foggy ride with Chris and Christian today. Kept it pretty easy before tomorrow's races.

  8. swim
    good Swim Field Test 1100 yd 00:40 64:31 pace

    That was tough! Here was the workout:

    200 warm up
    4X50 Build (easy->VO2)
    2X25 Swim Sprint set (100%), 2 min RBI
    Full Recovery
    400yd/m TT
    10 min Recovery
    100yd/m TT
    2X100 cooldown

    Here are how ... read more

  9. RUN
    good Easy Morning Miles 5.12 mi 00:45 08:46 pace

    Nice, crisp morning for a run. Air was dry, the sun was (going to be) bright, winds were calm. Couldn't have been any better conditions. Easy miles on the schedule today. Kept the HR in the up... read more

    • Tracy

      Sweet little run, Steve. Save it up for this weekend, plenty of fun awaits at Redding! :)

      5 days ago Like1 person

    • Natalie E.
      Natalie E.

      it was perfect this am, good for you. I hope sunday is just as nice ;)

      5 days ago Like

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

      You are going to Kick Mighty Cow!

      5 days ago

  10. swim
    good Swim Test Prep 2250 yd 00:59 45:51 pace

    Today was practice for a threshold swim test of sorts on Friday. The goal for today was to dial in my pace for the test. I think I accomplished that goal...well, at least I have a plan. Now I just ... read more

  11. RUN
    good Steady State 2 x 15 min 7.39 mi 01:00 08:07 pace

    Cool, humid morning out there. The goal for today was 2 x 15 min intervals at 7:17-7:43. Splits were 7:29 and 7:31 w/ avg HRs of 142 and 146, which was nearing the upper end of what I was targeting... read more

  12. VELO
    great Bakery Ride 11.21 mi 02:10 5.2mph pace

    C1 wants to do the Young Angel Ride on Memorial Day weekend. It is a 22-miler from Hopeville to Mystic, but only if he could, 'practice' some first. Who am I to turn down a ride? We strol... read more

  13. RUN
    good Post-bike run 2.18 mi 00:19 08:51 pace

    After a quick (as possible) change out of all my cold-weather riding gear and into running attire, C1 and I hit the road for a short run. My goal was to run the 1st mile b/w 7:45-8:15 then just eas... read more

  14. VELO
    good Endurance Ride 35.36 mi 02:00 17.7mph pace

    Awesome solo ride this morning. Tried to keep my power in the range I want for the 70.3 during the last 90 minutes of the ride. So many blips and dips on my route made that tough to manage. When I ... read more

  15. FIT
    great Morning climb with the Boy Sc... 03:00

    Holy crap is that hard! I've never gone climbing before so given the opportunity, I had to jump on it. The Scouts all went to a climbing gym in Kingstown, RI today. It was so much fun, the who... read more

    • Natalie E.
      Natalie E.

      aint it fun!! Id never knew my fingers could hurt until I climbed but so worth it!!! Good for you for doing some thing out side of the box ;)

      10 days ago Like

    • Tracy

      Awesome fun for you guys! :)

      10 days ago Like

  16. swim
    good Endurance Swim 4 x 400 2500 yd 01:00 41:59 pace

    This is perhaps the first swim I have ever done where I actually felt good throughout. I've figured out that my run warmup routine works well before a swim so that has helped. I feel like my b... read more

    • Tracy

      Awesome swim, Steve!!!

      12 days ago Like1 person

    • Tricky T.
      Tricky T.

      15 secs off each 400 is huge. Nice work!

      11 days ago Like

    • Garth A.
      Garth A.

      Holy moly Steve! :15 is a huge swing - a minute off of your pace. And feeling good in the water translates to the next event.

      11 days ago Like

    • Penny R.
      Penny R.

      Great job Steve! You have been working hard - so well deserved swim...

      11 days ago Like

  17. RUN
    good Steady State 3 x 12 min 8.03 mi 01:05 08:03 pace

    Another awesome morning for a run. Did an easy 10 min w/u then 3 x 12 min intervals (Target: 7:17-7:43, Actual: 7:28, 7:25, 7:31) while keeping my HR < 148 (Avg HR: 140, 144, 145). Followed that... read more

  18. swim
    2500 Endurance Swim 2500 yd 00:59 41:32 pace

    Did the kicking drill sets with fins so I could focus on body position instead of propulsion. PSS sets actually felt decent. I focused the entire time on making sure my lower back and hips stayed h... read more

  19. VELO
    good Tempo 1 x 40 min 19.19 mi 01:00 19.2mph pace

    Long interval this morning to get the blood pumping. Simple, but effective, workout.
    10 min w/u
    1 x 40 min tempo interval (avg HR 138)
    10 min c/d

  20. RUN
    good Windy, soggy 4 x 12 steady st... 7.87 mi 01:02 07:52 pace

    Holy wind and rain out there this afternoon! Despite the elements, I figured if Boston can do it, so can I. Intervals felt comfortable and controlled. It went a little something like this:

    10 min ... read more