19204 total / 1726 in 2016

1) Recover from my fibular fracture 2) Improve my swimming technique by getting my butt in the pool more often 3) Stretch Goal: Qualify for Boston!

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  1. FIT
    great Lantern Hill Hike with the Cu... 2 mi 01:30 45:00 pace

    Brought the Cubs out for a hilly, rocky hike up the Lantern Hill trail. Everyone hung tough and made all the climbs. Great job, boys!

  2. swim
    good First Saltwater OWS of the Year 2990 yd 00:57 33:35 pace

    Joined Garth and some of the Rocky Neck gang for a swim in the LIS this morning. Water was a balmy 62 degrees, but after everything went numb, it didn't feel too bad. Definitely a different fe... read more

    • Tricky T.
      Tricky T.

      Saltwater OWS is a different animal for sure. Great long swim!

      1 day ago Like

    • Tracy

      Great swim, Steve! We played in some 62 degree water today too....Slide Rock State Park near Sedona! :)

      1 day ago Like

    • Penny R.
      Penny R.

      Doesn't sound like my cup of tea -- I'd be afraid of what might be lurking in the waters. I guess if everything goes "numb" though it wouldn't matter - LOL!

      about 12 hours ago Like

  3. RUN
    good Endurance Run in the Sun 7 mi 01:04 09:04 pace

    The first mile or so, my legs were feeling really trashed from yesterday, but eventually started to loosen up and cooperate. Made the unfortunate decision to run during the warmest part of the day ... read more

    • Penny R.
      Penny R.

      I was thinking on my run today in the sun that I am definitely not a "sun" runner...nice job Steve!

      2 days ago Like

  4. VELO
    great Easy spin 7.93 mi 00:30 15.7mph pace

    Super easy spin this morning to flush the legs. They are feeling pretty beat up from the past couple of days. That little bit of ST I did yesterday is certainly top of mind today from all the soren... read more

  5. RUN
    good 4 x 8 min steady state interv... 8.8 mi 01:12 08:10 pace

    Started out the morning with some intervals. After the interval pain was over, I saw some friends downtown on the boardwalk doing some ST so decided to join them. Snuck in 5 x 20 each of mountain c... read more

    • Penny R.
      Penny R.

      Great way to challenge yourself with some ST in between your run!!

      4 days ago Like1 person

    • Tricky T.
      Tricky T.

      Meant to comment on this earlier--GREAT interval work. Boardwalk empire gang sounds hardcore. Can't believe you ran home after that!

      1 day ago Like

  6. VELO
    great The Ride Home 1.99 mi 00:08:42 13.7mph pace

    After the workout finished on my Garmin, I wasn't quite home yet...

  7. VELO
    good TT bike FTP test 22.86 mi 01:09 19.9mph pace

    What an awesome morning to be outside! Beat myself up for 2 x 8 min intervals to set power zones for my future workouts on the bike leading up to Timberman. Showed some nice improvement over the la... read more

  8. RUN
    good De Ja Vu Run 4.01 mi 00:33 08:10 pace

    Wasn't quite feeling this run for the first mile but then I settled in and it was good. Same route as yesterday, just a bit more humid. It is so nice to get outside in the middle of the day an... read more

  9. RUN
    good Warm Lunch Run 4.03 mi 00:33 08:07 pace

    I bailed on my FTP test this morning as I was just too tired after a very busy weekend. I didn't think I could have a meaningful test result so I postponed until Wednesday. In its place, a run... read more

  10. FIT
    great Aerial Park 03:30

    As soon as I got home from swimming and had some food, we were off to Fields of Fire Aerial Park for some high adventure fun! 3.5 hours later, whatever strength I managed to muster was gone and my ... read more

  11. swim
    good Long Ass OWS 4412 yd 01:15 30:00 pace

    Killer Father's Day present today getting together with Garth, Natalie, and Kelli for some miles in the lake. Tons of pollen on the water this morning made the breathing a little rough, but th... read more

  12. FIT
    good Single Track Fun, Part 2 5.23 mi 02:41 30:47 pace

    Much slower pace than the first time around, but this time I got to finish with grilled burgers and a cherry cheesecake dump cake that I made. Yum!

  13. RUN
    great Single Track Fun! 5.23 mi 00:48 09:07 pace

    Beautiful morning at Bluff Point today. I took the Boy Scouts on a hike this morning so figured I better go plan out a route beforehand. Nothing like just-in-time planning! Wrapped up the run, came... read more

    • Tracy

      Great morning to be at Bluff! Nice job getting the run in before the hike, that's a sweet double followed by some yummies! :)

      9 days ago Like1 person

    • Amy O.
      Amy O.

      Sounds like a lot of fun!

      8 days ago Like

    • Natalie E.
      Natalie E.

      so jelly, love bluff! Glad you got to enjoy it!

      8 days ago Like

  14. VELO
    good Post-practice ride home 4.95 mi 00:17 17.8mph pace

    Damn Garmin 810 won't let you just continue the ride after a programmed workout completes. The 920XT allows for that. What gives? Anyway, I had to make a new ride for the trip home.

  15. VELO
    good Practice for FTP test 25.09 mi 01:17 19.5mph pace

    Got out on the TT bike for a practice test today. This consisted of a warm up, 2 x 1 min sprints, then 3 x 4 min at my target FTP test power. I gave it a go, now hope I can hold that for 2 x 8 minu... read more

    • Tricky T.
      Tricky T.

      That's so fast! You're going to crush whatever FTP is!

      10 days ago Like1 person

    • Steve R.
      Steve R.

      FTP = Function Threshold Power. It is theoretically the power you could hold for a 1-hour effort. Thankfully, 2 x 8-minute intervals are what is involved in the test and not an hour. That would hurt more. :)

      10 days ago Like

    • Tracy

      Great bike miles, Steve! You'll crush Monday's test! :)

      10 days ago Like1 person

    • Tricky T.
      Tricky T.

      This sounds familiar--I must've asked you about it before:). Good luck Monday!

      10 days ago Like1 person

  16. RUN
    good Endurance Run 6.1 mi 00:51 08:18 pace

    Nice morning jaunt in the work hood. It really warmed up quick when the sun started peeking through the clouds. Glad to have it done.

    • Tad S.
      Tad S.

      nice work this morning.

      11 days ago Like1 person

    • Tricky T.
      Tricky T.

      How's the leg feeling? Great pace/ distance.

      10 days ago Like1 person

    • Steve R.
      Steve R.

      Thanks, Tricky. My leg feels pretty good, actually. My other leg is feeling slightly irritated with the increase in volume, but nothing I haven't managed before.

      10 days ago Like

  17. VELO
    good 5 x 3 min VO2 intervals...las... 16.5 mi 01:00 16.5mph pace

    Cut out of work a little early to get this in as I was feeling really guilty for sleeping in this morning. Definitely not used to afternoon workouts, but I found out these intervals hurt just as ba... read more

  18. RUN
    good Easy Recovery Run 2.34 mi 00:20 08:37 pace

    Nice easy trod this morning out to Avery Point and back. Felt great to just stroll along and enjoy the breezes.

  19. RUN
    good Windy lunch miles 3.89 mi 00:32 08:06 pace

    Crazy winds along the water today. Sure glad I wasn't on the bike! Comfortably hard endurance pace. Struggled (well, failed, actually) to keep my cadence up today. Not sure what was up with that.

  20. VELO
    good VO2 Intervals for breakfast 16.5 mi 01:00 16.5mph pace

    Another interval morning in the books. I thought my heart was going to come right out of my chest. Lots of time with my HR in the mid to upper 150s, which is high for me. Fully gassed it s... read more