20658 total / 3200 in 2014

Same as the last couple of years - to keep having fun & minimise the inevitable age-related slow down. Also, delve deeper into the crazy world of Ultra Running.

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  • 21 miles
  • 02:29 time
  • 1774 calories
  • 3 workouts
  • This Week time period


  1. RUN
    good Hump Day 10K 6.2 mi 00:42 06:41 pace

    Took the easy option and ran on the 'mill this morning. Nice to mix up the incline a bit.

    • Paul S.
      Paul S.

      Solid 10k run...that mill must have been really whipping!

      2 days ago Like

    • Lori H.
      Lori H.

      Smart choice!! It's gross outside and you need to acclimate for your marathon!! Turn up the heat and get back on that thing!! lol

      2 days ago Like

    • Marie

      Today was horrid! Good call!

      1 day ago Like

    • Andrew P.
      Andrew P. Nice Job
      Nice Job:

      Way to go Steve! Pretty fast on the mill!

      about 12 hours ago

  2. RUN
    good Rainy MAF 10 10.01 mi 01:10 06:58 pace

    Bit drizzly, but nice start to a busy day. Kept the HR under 137bpm and cruised for just over an hour.

  3. RUN
    alright Recovery Zapper 5.28 mi 00:38 07:10 pace

    Humid, warm & windy for the recovery run. Legs a little stiff from yesterday's race, and the heart rate is definitely still a bit elevated. Being more disciplined and listening to the body... read more

  4. RUN
    good Harbor Lights Half 13.1 mi 01:19 06:02 pace

    Happy with the race. Stuck in no-man's land after the 2nd mile, so pretty much a solo effort for the remaining 10+ miles. Worked hard to keep the 3rd place guy behind me, and ended up about a ... read more

    • Michelle

      Wow mate, just incredible. Very great race!!! Congrats!!

      5 days ago Like

    • Show 11 more comments...
    • Michael L.
      Michael L.

      Awesome effort, Steve! Cassasa was off to the races early but I knew you'd have a great day after you went sub 6 on mile 2 like it was a nice jog!

      3 days ago Like

    • Steve S.

      Michael - thanks. Didn't realise the early pace was that crazy until I looked at the Garmin splits post-race. Good fun!

      3 days ago Like

  5. RUN
    good WU 2.04 mi 00:20 09:45 pace

    Super-easy warm up just to stretch the legs.

  6. RUN
    good 5E5S 10 mi 01:04 06:24 pace

    Cool, frosty run, but calm and sunny. First 5 in the easy zone (138-143bpm), second 5 in the steady zone (148-153bpm). 5th time I've done this workout this month - best pace so far. Liking the... read more

  7. RUN
    great More MAF 6.21 mi 00:43 06:54 pace

    Milestone run. First MAF run at sub-7:00/mile pace. Avg HR 136bpm. Crisp, sunny morning. Great start to the day!

  8. RUN
    good Easy Lunch 6.46 mi 00:47 07:14 pace

    Another super-easy effort. Avg HR 134bpm. Sunny, breezy and not cold at all. Ran the last mile or so with local Masters legend Bill Hart - 65 years old and I bet he still runs a 1:30 something in S... read more

  9. RUN
    good Incline Stuff 2.75 mi 00:45 16:21 pace

    Just some climbing on the 'mill. Incline 10-15% w/ the 10 lbs weight vest. 1650ft elevation gain.

  10. RUN
    good Chilly Wednesday 5.2 mi 00:36 06:49 pace

    Same route. Different HR zone. Chilly but crisp morning with another nice sunrise.

  11. RUN
    good Draggin' 2.53 mi 00:20 07:53 pace

    20 minutes of tire dragging. 60secs off/30secs on. Repeat 'til done.

  12. RUN
    good Tuesday Trot 5.25 mi 00:37 07:01 pace

    Same route as yesterday. Avg HR 136bpm. Crisp and breezy, but the sunrise was great.

  13. RUN
    alright Foggy Five 5.25 mi 00:38 07:11 pace

    Monday morning recovery miles in the super-easy zone. Avg HR 134bpm. Quite enjoying this predominantly aerobic training at the moment.

  14. RUN
    good Oceanfront & Back 26.21 mi 03:08 07:09 pace

    Set out with the intention of running 16 miles minimum at just below my max aerobic function (MAF) number - 137bpm. Got to the turnaround at 8, then decided to run a couple more miles to make a 10 ... read more

  15. RUN
    good 5E5S 10.02 mi 01:05 06:31 pace

    Seems to be my regular Saturday run now - 5 easy followed by 5 steady. 40℉ felt great!

  16. RUN
    alright Afternoon 'mill 5 mi

    Nothing exciting here... just a few afternoon miles on the treadmill. Busy day at work. Glad the weekend has finally arrived!

  17. RUN
    alright Treadmill Hike 2.6 mi 00:45 17:18 pace

    Just some incline stuff w/ the 10lb vest.

  18. RUN
    alright 10 mi 01:08 06:47 pace

    Another fairly humid run. 45 minutes in the easy zone with the rest just a little bit quicker. Heart rate monitor was giving some dodgy readings, so I ended up taking it off for the final 25 minute... read more

  19. RUN
    good Easy Andy™ 6.52 mi 00:46 07:02 pace

    Legs felt pretty good, but it was a real battle to keep my heart rate in the easy zone this morning. I'm guessing the temperature (low-60s) and high humidity had a lot to do with that. Avg HR ... read more

    • Paul S.
      Paul S.

      Awesome Andy O! Is Andy O. missing in action--slightly concerned.

      16 days ago Like

    • Steve S.

      Yeah, Andy dropped off everything except Facebook. At least I won't owe him 25¢ every time I run 6.52 miles from now on...

      16 days ago Like

    • Paul S.
      Paul S.

      Those royalties add up...very wise!

      16 days ago Like

    • Matt

      Nice tribute run Steve. Sounds like a nice morning.

      15 days ago Like

  20. RUN
    alright TM 5 mi

    Not too motivated today, so just banged out some easy incline miles on the 'mill. Back to work.