16754 total / 2060 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!

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

  • 0 miles
  • 0:00 time
  • 0 calories
  • 0 workouts
  • This Week time period


  1. RUN
    good Shewville Loop 10.91 mi 01:37 08:55 pace

    Nice, easy Z2 run today. Beautiful sunrise, decent temps...who can ask for more?

  2. VELO
    good NBR Sprint Clinic 13.72 mi 02:08 6.5mph pace

    Headed out to Ninigret this morning for some education on sprinting. We did a nice paceline warmup, then settled in for some great sprint drills that will be easy to incorporate into any ride. He p... read more

    • Tricky T.
      Tricky T.

      People are going to be talking about you after their next bike race: "Well I was doing great, but then some dude out sprinted me right at the end."

      3 days ago Like2 people

    • Steve R.
      Steve R.

      I can only hope...

      3 days ago Like

    • Tracy

      Sounds awesome, Steve! I work the 20th, you're on your own. :(

      about 22 hours ago Like

  3. RUN
    good Hill Fartleks w/Alex 5.27 mi 00:47 08:59 pace

    Today's goal was an easy run with some fartleks thrown in on the hills. Goal for those was to maintain the flat ground pace. Headed out with Alex at 30 minutes before O'dark thirty. Aweso... read more

    • Penny R.
      Penny R.

      Sounds like a peaceful run along the river...great way to start the day!

      4 days ago Like

    • Tracy

      Sweet run, Guys! Sorry I couldn't join you, but I exercise when the other humans do, not when the nocturnal beasts are out! :)

      4 days ago Like1 person

    • Tricky T.
      Tricky T.

      Maintaining flat ground pace is tough. I like the earliness:)

      3 days ago Like

    • Steve R.
      Steve R.

      That is why I chose th someone McKay ground pace. :) Me too, Tricky. It get too late for us nocturnal beings once the sun rises. :)

      3 days ago Like

  4. RUN
    good Baby Brick 1.51 mi 00:12:34 08:19 pace

    Did just enough off the bike to get the legs/hips loosened up and moving again. Legs felt good pretty quickly.

  5. VELO
    good Tempo 1 x 30 min 15.57 mi 00:50 18.9mph pace

    What a fantastic morning to be outside! 63 degrees and low humidity...hard to beat. Didn't quite hit my power target, but had a great interval workout.

  6. RUN
    good Steady State 3 x 10 min Inter... 7.15 mi 01:00 08:20 pace

    Hopefully this will be the last day of oppressive humidity for awhile. Really uncomfortable out there this morning. Splits today were 7:16, 7:32, 7:41. While I hit my pace targets, my HR averages w... read more

  7. VELO
    great Easy Coffee Shop Loop w/Jon 21.81 mi 01:17 17.0mph pace

    Nice, mellow ride today on familiar roads. Great conversation, got just a bit wet at the end thanks to some rain, but otherwise an awesome morning!

  8. VELO
    great Morning Ride w/friends 39.33 mi 02:18 17.1mph pace

    Awesome morning to head out with friends for a spin. We had to improvise the route a bit as Chesterfield Main was had freshly strewn gravel/rocks all over it. Would have been fine on a cross bike, ... read more

    • Tad S.
      Tad S.

      Nice work. definitely don't need gravel on a road bike.

      9 days ago Like

    • Tracy

      Nice ride, Steve! Looking forward to getting in a ride with you!

      9 days ago Like

    • Garth A.
      Garth A.

      Nice ride Steve! Those are the best kind of rides BTW.

      8 days ago Like

    • Natalie E.
      Natalie E.

      nice to see you have FUN and not worry about numbers lol ;)

      8 days ago Like

  9. RUN
    good Trail Endurance Run 7.5 mi 01:09 09:13 pace

    Nice little jaunt around Haley Farm and Bluff Point. Beautiful sunrise over the water. Lots of blues and pinks in the sky. Today's goal was to focus on form and keeping my HR under 133. Did a ... read more

  10. RUN
    good Steady State Intervals 3 x 10... 7.09 mi 01:00 08:25 pace

    Well, another warm and ridiculously humid morning. The sunrise was really cool coming through the clouds so at least the view was nice. Same run as the other day, Targets were 7:17-7:45 pace and 13... read more

  11. RUN
    good Steady State 3 x 10 min Inter... 6.95 mi 00:59 08:25 pace

    I'm going to say I felt good on the run today despite the 73 degrees and 96% humidity I experienced at 0515 when I walked out the door. YUK! The plan for today was 3 x 10 min intervals between... read more

  12. RUN
    good Hilly loop 5.03 mi 00:45 09:00 pace

    Goal for today was to do some hills but not let my HR get out of Z3. I focused on slowing my pace to keep my HR in check up the hills. It worked! I was slow, but managed to keep things under contro... read more

  13. VELO
    great Hilly Loop w/Christian 52.82 mi 03:12 16.5mph pace

    I was supposed to do 4 x 10 min steady state intervals this morning but decided my soul needed to climb some hills instead. Went out for 3000 feet of climbing with a friend from work. It was the fi... read more

  14. RUN
    alright Hilly out and back 9.41 mi 01:21 08:37 pace

    Wasn't too warm this morning but very humid and poor air quality. This run felt far harder than it should have. Perhaps not the best choice to do hilly routes two days in a row as my legs tire... read more

    • Penny R.
      Penny R.

      8:37 pace I would not call that a jog at all...NICE JOB on the miles and another day of hills.

      17 days ago Like

    • Tracy

      Nice pace on 9 hilly miles! Good work, Steve!

      16 days ago Like

  15. RUN
    great Hilly Loop repeats 5.7 mi 00:47 08:19 pace

    Headed to my standard half-ish mile loop I use for hill practice. Did 4 loops then went back home. Pace felt really comfortable this morning. I can feel my running mojo coming back!

  16. RUN
    good Endurance Run 4.01 mi 00:33 08:12 pace

    Had an endurance ride on the schedule today but wasn't going to have time to clean my bike after riding the wet roads so opted for a run instead. Threw in a couple of (stretch goal) MP miles i... read more

  17. RUN
    good 6.55 mi 00:53 08:06 pace

    Despite the warm temps, humidity, and the occasional rain drop falling on my head, this run felt pretty good. Targeted 7:00-7:15 intervals, splits were 7:05, 7:03, and 7:15. Average HR splits were ... read more

  18. VELO
    good Intervals, Part 2 6.77 mi 00:21 19.0mph pace

    Garmin operator error.

  19. VELO
    good 4 x 10 min SS Intervals 16.61 mi 00:54 18.4mph pace

    Another cool, dry morning. The plan was for 4 x 10 min intervals @ 5 min rest, but I hit the wrong workout in my Garmin and didn't realize it until I was already 10 minutes in. Had to record t... read more

  20. RUN
    good Endurance Run 8.13 mi 01:11 08:40 pace

    Gorgeous morning to be outside. Nice, easy pace to build some durability in my legs. Feeling like I am lacking in that department!

    • Tricky T.
      Tricky T.

      This is making me really want to come home. Running weather was just awful this morning in AL. Great pace/ distance today!

      24 days ago Like

    • Steve R.
      Steve R.

      Yeah, Tricky, it was 59 at the start today. Super sweet!

      24 days ago Like

    • Natalie E.
      Natalie E.

      nice morning for sure!! Glad you got to enjoy it!

      24 days ago Like1 person

    • Garth A.
      Garth A.

      It was perfect for running this morning! And that nice, easy pace is pretty kicka$$! Nice run Steve!

      24 days ago Like