22135 total / 1698 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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  • 3 miles
  • 00:46 time
  • 363 calories
  • 2 workouts
  • This Week time period


  1. FIT
    good RW Iron Strength core workout 00:20

    Didn't get up in time to make the pool this morning so had to do something. Totally need to do more of this something. :)

  2. RUN
    good 5K test 3.2 mi 00:26 07:58 pace

    I've signed up for the Tour de Noank 5K and the Mystic Y sprint tri so figured I better try running a 5K to make sure my leg will tolerate it. It is a little sore post-run, but nothing a littl... read more

    • Tracy

      Great news! Glad to see this. Any thoughts on the Delaney Dash this weekend? 4 miler in Old Saybrook on Saturday. We may do it. I like to ride over in the morning, do the run, then mellow ride home.

      about 16 hours ago Like

    • Steve R.
      Steve R.

      I'm taking the boys camping on Friday night at Pachaug so can't do the DD.

      about 16 hours ago Like

  3. VELO
    great Tour de Lyme 57.47 mi 03:31 16.3mph pace

    What an awesome event this is! I'd never done it before but figured since I couldn't run the Mystic half, I would jump into this. Gorgeous route and a ridiculous feed at the end. Three fu... read more

  4. VELO
    good Loopy Ride 27 mi 01:26 18.8mph pace

    Really focused on maintaining at least the target power today. Went after 1 Strava segment (1.2. miles) and PR'd by 10 seconds. Averaged 293 watts for that segment, 217 overall. Really enjoyab... read more

  5. VELO
    good 2 x 20 min Rampdowns 23.1 mi 01:05 21.3mph pace

    Nice, flat route in Watopia today. Comfortably hard effort. It is funny how this power output feels easier coming off the training block I just finished. I'll take that as progress!

  6. VELO
    good Watopia Pretzel 42 mi 02:28 17.0mph pace

    Awesome spin this morning. 4300 feet of climbing around Watopia. This Zwift thing makes the trainer so much more fun.

  7. RUN
    good Leg Test #2 2.08 mi 00:20 09:40 pace

    Decided I would give the run another try. Testing out my new recovery pace today, but extended the distance. Leg felt pretty good. Things are looking up!

  8. VELO
    good Endurance Miles 16.2 mi 01:02 15.7mph pace

    OWS was cancelled this morning. Moderate effort around Watopia instead.

  9. VELO
    good 2 x 20 min Rampdowns 22.4 mi 01:05 20.7mph pace

    Fun set today. Each 20 min interval consisted of 5 min @ 94%, 93%, 91%, and 90% FTP. Such a nicer experience than the previous training block of intervals far above threshold. Thinking tomorrow mig... read more

  10. VELO
    good 5 x 2:30 Peak & Fade Intervals 14.1 mi 00:43 19.7mph pace

    I'd have to say this one sucked the most of the entire training block. Good thing it is the last one. :) Legs are still a bit tired from the short run on Sunday (he says, embarrassingly). I fe... read more

  11. RUN
    good Testing the leg 1 mi 00:08:01 08:01 pace

    Wonder how it feels running after 6 months off due to injury? Well, like I haven't run in 6 months. :) Embarrassingly tired. My heart and lungs were ready run run a 6-minute mile, but my leg w... read more

    • Kristin

      I was wondering when you were going to try. Glad nothing hurts but sorry the knee is still a bother. Hopefully you can ease back into it as long as there is no pain.

      15 days ago Like1 person

    • Steve R.
      Steve R.

      It will have to be a very slow "ease", Kristin. The knee feels OK today, but my muscles can definitely tell I did something new. :)

      15 days ago Like

  12. VELO
    good Recovery Spin 8.13 mi 00:30 16.2mph pace

    Super easy spin today. Needed some recovery miles.

  13. VELO
    good Col du Glandon 31.2 mi 02:20 13.4mph pace

    About 5K of climbing on the way up with a max grade of 15% (that hurt). Totally digging these Tacx films of routes across Europe that I've been watching for years on TV. Next best thing to bei... read more

  14. VELO
    good Breakfast Intervals 14.2 mi 00:52 16.5mph pace

    This was another peak and fade interval set where I had to build to max power over 15-20 seconds then hold on as the power fades until the end. It hurt just as much as it did last week when I did t... read more

  15. swim
    good Endurance Swim 2800 yd 00:59 37:08 pace

    Moderate effort, but long yards relative to what I've been doing in the pool (which is essentially nothing).
    300 w/u
    600 drills
    4 x 10 min @ 2:00 RBI

  16. VELO
    good Col du Glandon - partial 12.2 mi 00:59 12.3mph pace

    Had to switch things up today. Planned to swim but thunder and lightning closed the pool. So, hopped on the bike. I experimented with my new Tacx Training Software (TTS). I have a video of the La M... read more

  17. VELO
    good Afternoon Group Ride 23.3 mi 01:36 14.5mph pace

    Cool day that turned chilly during the ride. I was way underdressed for an easy ride and froze. Reminded me of GFNY just without the rain. Sound familiar, Tracy? First day out on the TT bike. Felt ... read more

  18. VELO
    good Oodles of intervals + easy no... 22.9 mi 01:29 15.4mph pace

    Did 8 way-above threshold intervals with lots of rest in between. The 2-minute intervals hurt the worst.

  19. VELO
    good My lungs were ready to burst! 12.7 mi 00:43 17.7mph pace

    Holy crap did this one hurt. This may be the most intense bike workout I've ever done. It was 5 x 2:30 min Peak and Fade intervals @ 2:30 RBI. Instructions were to shoot off at max intensity a... read more

  20. FIT
    great Core strength + recovery prac... 01:00

    Supposed to be a day off, but I needed a little something. Decided to go for my RW Yoga for Runners DVD. Did the 30 minute core strength flow + a 30-minute recovery flow. Feels so good!