23414 total / 2978 in 2017

1) Incorporate run-specific ST to avoid future injury 2) Slow down my training intensity so I don't get hurt again 3) Mystic Half - May18

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  • 27 miles
  • 02:27 time
  • 1815 calories
  • 3 workouts
  • This Week time period


  1. RUN
    Hill Fartleks 4.38 mi 00:39 08:53 pace

    It was snowy and cold (22 degrees this morning). The roads were pretty slippery in places but the road crews had put down enough salt on the hills so I was able to find pavement most of my way up e... read more

  2. VELO
    good Steady State Intervals 2x(3x6... 21.6 mi 01:05 19.9mph pace

    Yup, that one had teeth. :) Nice set of threshold intervals today. I focused on my pedal stroke during the 1st 3 intervals then on my breathing for the final 3. It started to feel really hard for a... read more

  3. swim
    Some Swim Better Than No Swim 1800 yd 00:43 42:02 pace

    Couldn't make it to the Master's Swim this morning so got in a few laps in the miserably-warm YMCA pool. Forgot my watch so time is total time, not moving time.

    • Tracy

      Definitely better than no swim! :-)

      I think I would have liked some of the warm water you had, the base pool was a bit chilly to me today.

      3 days ago Like1 person

    • Steve R.
      Steve R.

      Let's trade next time!

      3 days ago Like

  4. RUN
    good Rainy Miles 5.08 mi 00:45 08:55 pace . Pouring rain at the start but ended within the first mile or so and it ended up being a really nice run.

  5. RUN
    good Easy Morning Run 4 mi 00:37 09:14 pace . Easy run with Drew today.

    • Tracy

      Nice! I miss running, but the ankle is not quite 100%. Are you and the boys running the Jingle Bell 5K in Niantic on Saturday?

      9 days ago Like

    • Steve R.
      Steve R.

      Carson and I will be there. You?

      9 days ago Like

    • Tracy

      We'll see how the weather is and how the ankle feels, but we're planning on it.

      9 days ago Like

  6. VELO
    good Arcadia Exploration 7.9 mi 01:06 7.1mph pace . First MTB ride through Arcadia Management Area. What a phenomenal place! So many trails and so little time! We'll definitely be back the... read more

  7. VELO
    good Just Bluffin' 6.05 mi 00:57 6.3mph pace . Took the kids out for some MTB fun at Bluff Point.

  8. FIT
    good Athlete's Guide to Yoga - Str... 01:00

    Nice combination of strength and flexibility in this practice. I needed it after the weekend's activities...which I haven't posted yet. :)

  9. RUN
    good Kelley's Pace Group Run 6.26 mi 00:50 07:58 pace . C1 and I joined the group run for a nice morning jaunt. I tried to keep up with C1's "easy" run day. I was pretty cooked by th... read more

  10. FIT
    good Hips, Hammies, and Core Strength 00:30

    Finding that my hip strength and flexibility is pretty poor in any direction other than a straight line.

  11. VELO
    good Bluff Solo Ride 5.64 mi 00:45 7.6mph pace . Hit the trails for some morning fun! I am really loving this whole MTB thing.

    • Tracy

      Dude, nice ride! I totally misread our comms yesterday - I thought you were taking the boys out this early, so Christian and I were both not into it. If I had known it was just you, I may have joined you. Probably best for me to stay off the trails anyway, until my ankle is better.

      18 days ago Like1 person

  12. FIT
    good Pre-ride Strength Practice 00:30

    Got in some core strength work before hitting the trails.

  13. VELO
    good 8.66 mi 01:08 7.7mph pace . First time at Burlingame. Road with the kids. Fun loop with not too many technical sections. Lots of single track out there to explore yet!

  14. swim
    good Master's Swim @ Avery Point 2775 yd 00:59 37:06 pace

    Switching up the swim day from now on! My MS class meets MWF, but I can realistically on get in 1 day per week and Fridays are out. I had been going Wednesdays, but went today to check out the othe... read more

  15. RUN
    good ST Sandwich Run 4.32 mi 00:38 08:46 pace

    Did 2 miles down to Mystic River Park, hit some ST (see below), then back home.
    2 x [
    12 burpees
    12 push-ups
    Dead bug x 15
    24 body-weight squats
    12 squat and presses
    8 decline push-ups
    12 be... read more

  16. FIT
    good I can't feel my shoulders... 00:50

    RW Iron Strength for Runners DVD. 50-minute workout chock full of strength-building. Isometric and plyometric exercises, functional movements, burpees, pushups, you name it, it is in there. Ouch!

  17. FIT
  18. FIT
    good Yoga for Runners - Recovery 00:30

    Nice recovery practice with C1. He was feeling in need of some stretching after qualifying for the Junior Olympics Regional race next weekend in RI. So proud of that little guy!

  19. FIT
    great Yoga for Runners - Core Stren... 00:30

    Took to the mat this chilly morning for some core work. Love the RW Yoga for Runners DVD!

  20. RUN
    good 4.06 mi 00:36 08:51 pace

    Easy 2 miles down to the Mystic Park and back with some ST in between:
    2 x [
    12 burpees
    Do 3 chin-ups
    12 push-ups
    Dead bug x 10
    24 body-wei... read more

    • Tracy

      Very nice! Did you do the exercises in the park?

      about 1 month ago Like

    • Steve R.
      Steve R.

      Yup, exercises is the park. Funny, I checked the temp before leaving and it said 44. Unfortunately, that was the temp in NYC. It was 31 where I was. I was so cold by the time I got home. Guess I should have been running in New York. :)

      about 1 month ago Like