15385 total / 690 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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  • 40 miles
  • 02:53 time
  • 1952 calories
  • 3 workouts
  • This Week time period


  1. RUN
    great Sufferfest - Elements of Style 8.72 mi 00:38 04:20 pace

    Light spin to shake out the legs. Focuses on pedaling drills and body position. Good video!

    • Garth A.
      Garth A.

      So, I realized during my miserable ride home last night that I should be spinning once per week even as the weather gets warmer... So much to learn. Is Sufferfest online DVD?

      about 8 hours ago Like

    • Steve R.
      Steve R.

      They are downloaded videos from No DVDs. They are sick, twisted, brutal, and fun! They all have awesome race footage from a variety of grand tours, spring classics, world championships, and various other races. I have them all.

      about 8 hours ago Like

  2. VELO
    good More Steady State Intervals 23.62 mi 01:15 18.9mph pace

    Had the grand delusion that I would ride outside this morning. Roads were nice and dry when I went to bed but wet when I got up. Given the temps hover just above freezing, I didn't want to tak... read more

    • Tracy

      Smart move, it was surprisingly icy this morning. Great trainer work, Bud!

      1 day ago Like1 person

    • Penny R.
      Penny R.

      Sorry to hear spring has not arrived there yet...

      about 22 hours ago Like

  3. RUN
    good Tempo Run 3 x 7 7.61 mi 01:00 07:53 pace

    Garmin said 7.1 miles, TM said 7.61. I am going with the mill on this one. :) Nice interval workout today. Backed off the intervals to 7:08 today.

    Here it was:
    Tempo Run (TR): 7:00-7:15 pace
    RBI:... read more

  4. FIT
    great Cross-town Trail, Part 5 2.4 mi 00:45 18:45 pace

    Great day for a hike with the Scouts. Saw deer scat, owl pellets, found a 6-point buck skull and some leg bones. Finished up with some coffee and hot cocoa in the woods. All-in-all, a successful hike!

    • Natalie E.
      Natalie E.

      Sounds like a nice hike. Surprised you had all those finding with all the snow.

      3 days ago Like

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

      Very nice. It warmed up very quickly after noon.

      3 days ago

  5. VELO
    good Criterium Skills and Safety W... 13 mi 01:05 12.1mph pace

    Had a great classroom workshop on race skills and etiquette at Brumble Bikes today followed by a practical session out on the road. Great time, but a little chilly and wet.

    • Tricky T.
      Tricky T.

      A little chilly & wet?? It's miserable out there. Well done @ bicycle riding school!

      4 days ago Like1 person

    • Tracy

      Nice seeing you this morning, Steve! Can't wait to get out there in decent weather. Thanks for letting me lean on you on the're like a rock!

      4 days ago Like

  6. RUN
    3 x 7 Tempo Run 7.12 mi 00:59 08:17 pace

    Cool, rainy intervals today in the dark. Dodged lots of water puddles...and went through some too...Hit the top end of my target pace for the intervals, but it hurt.
    Here it was:
    Tempo Run (TR):... read more

  7. So excited to run the 40th Marine Corps Marathon! This one has been on my list for a few years but never tried to get in. Got lucky the first time!

  8. VELO
    good Steady State Intervals, Day 3 24.36 mi 01:15 19.5mph pace

    Third day of intervals in the last 4 days. Looking forward to something different tomorrow. Can't wait to get the bike outside VERY soon.

    • Tracy

      Awesome base miles your getting in! I'm in desperate need of getting some quality time on the bike. Soon I hope!

      7 days ago Like1 person

  9. VELO
    good Steady State Intervals...again 24.1 mi 01:15 19.3mph pace

    Another day of stressing the legs just below my threshold power. They are feeling a little fatigued today and the RPE felt higher than when I've done this workout previously. I have this same ... read more

  10. walk
    good Mystic Irish Parade Prep and ... 4 mi

    Volunteered again at the Mystic Irish Parade to get the 111 entries all lined up and into the parade at the right time. At the end the volunteers walked the parade as well. Really fun day all aroun... read more

  11. VELO
    good Steady State Intervals 24.52 mi 01:15 19.6mph pace

    Same workout as the other day. The 4 x 10 min SS intervals were a bit harder today as the legs were a little worn from yesterday's race.

  12. RUN
    good Mystic 5K 3.1 mi 00:22 07:05 pace

    Nice, sloppy, slippery, snowy morning for the inaugural Mystic 5K. Pretty happy with the day. I was only 25 seconds off my PR in much worse conditions. Great time at the Harp & Hound after for ... read more

  13. RUN
    good Shakeout Run 4.08 mi 00:36 08:45 pace

    Just another balmy 21 degree morning for a run. Kept it easy just to loosen up the legs before tomorrow's 5K. Hopefully the snow coming today/tonight won't mess things up for the race.

    • Tricky T.
      Tricky T.

      Hope you have a great race tomorrow, Steve! Wear green for good luck.

      12 days ago Like

  14. swim
    good Morning Laps 2300 yd 01:00 45:43 pace

    Go figure, the drills today were kind of like speed work and I forgot my Garmin. Grrr. Would have been nice to see my splits. Just went by RPE instead. I think I should do more of these types of dr... read more

    • Penny R.
      Penny R.

      Your workouts definitely are reflected in your race continually improve.

      13 days ago Like

    • Tracy

      Great swim, Steve!

      13 days ago Like

  15. VELO
    good SS Intervals 4 x 10 min 24.29 mi 01:15 19.4mph pace

    Pretty basic workout today. Had a little trouble maintaining steady power in the 3rd interval but pulled myself back together for #4. Time for some breakfast!

    10 min w/u
    4X10 min steady state p... read more

  16. swim
    good Morning yards 2100 yd 00:54 44:57 pace

    Off to the pool this morning. Did a little warm up at home before I left to get the blood flowing and that helped the pool warm up go more smoothly. Nice mix of drills and yards. First time extendi... read more

  17. RUN
    good Mystic Morning Run 6.01 mi 00:49 08:06 pace

    Felt so good to be out on familiar roads again. I have missed the pre-dawn glow over the (still frozen) Mystic River. Kept a moderate pace except threw in one mile at last year's 5K PR pace (6... read more

  18. VELO
    good CTS Field Test 21.87 mi 01:10 18.7mph pace

    You know how that "new pair of shoes" run feels? Well, I had that same feeling on the bike this morning after getting it back from the shop for a nice spring cleaning. Now, once I actuall... read more

  19. swim
    good Drill day 1600 yd 00:49 53:36 pace

    Didn't kill myself today (much). Did some drills and freestyle. Here is how it went down:

    300 w/u
    Set 1: 12 x 75s @ :15 rest
    1-4: 50 one-arm drills, 25 free
    5-8: Focus on lowering stroke coun... read more

  20. VELO
    good Pre-FTP test tune up 18.34 mi 00:58 19.0mph pace

    It's about time for another FTP test so wanted to get a little test run in. My bike is in the shop for a spring cleaning so had to dust off the Iron Maiden. It went a little like this:
    15 min ... read more