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"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."


 - Steve Prefontaine




Aug. 7-13

Monday: 6 p.m. swim, 2,300 yards, master's at UMass.

Tuesday: 5:45 p.m. run, Horseneck Beach, progressive mile pacing ...8:50>>6:50.

Wednesday: Noon swim, 1,500 yards. Some 50s.

Thursday: 6 p.m. bike, 20 miles, East Branch.


July 31-Aug. 6

Monday: Noon lap swim, 3,000 yards.

Tuesday: Noon lap swim, 2,400 yards.

Wednesday: 11:30 a.m. run, 4 miles, Carroll Ave. Struggled, weak. Humidity is back, high dew point, but feel like my listlessness is fatigue from training.

4:45 p.m. bike, 36 miles, Newport to Westport via Nannaquaket and Seapowett. Kept it mellow, avg. HR 119. Good ride.

Thursday: 5:45 a.m. bike, 32 miles, Westport to Newport. Again kept it easy, avg. HR 119, felt good.

Noon lap swim, 2,500 yards.

Friday: Noon swim, 1,500 yards.

Saturday: 7:40 a.m. bike, 67 miles, Acoaxet & Sakonnet.

11:25 a.m. run (off the bike), 5.4 miles.

Sunday: Off.

Total Training Time - 11:40

Swim - 2:58

Bike - 7:21

Run - 1:20


July 24-30

Monday: Rest.

Tuesday: 11:45 a.m. lap swim, 3,000 yards.

Wednesday: 11:45 a.m. run, 5 miles, Hazard Road.

3 p.m. bike, 32 miles, Newport to Westport.

Thursday: 5:30 a.m. bike, 32 miles, Westport to Newport.

Noon lap swim, 2,000 yards.

Friday: Noon lap swim, 2,000 yards.

Saturday: 7:30 a.m. bike with Bill and Alex, 50 miles, Lakeville.

10:30 a.m. run (off the bike), 7 miles, Main Road from Bill's house.

Sunday: Noon run, 12 miles, Boat Beach to Goosebury then Bayseide and back.

Total Training Time - 12:00

Swim - 2:12

Bike - 6:26

Run - 3:22


July 17-23

Monday: 11:30 a.m. l;ap swim, 2,500 yards.

Tuesday: 1:30 p.m. run, 5 miles, Hazard Road. Incredibly humid.

4:45 p.m. bike, 33 miles, Newport to Westport. Legs defaulted to auto-pilot and my mind was patient and calm. Good ride on the heels of a big elevation weekend. 

Wednesday: 5:45 a.m. bike, 32 miles, Westport to Newport. A tad fatigued but not too bad. My body has grown accustomed to working through fatigue every single day. Post taper will sure feel nice.

Thursday: 11:45 a.m. lap swim, 3,200 yards, 1 hour straight.

Friday: 5:15 a.m., sunrise run, 7 miles, Horseneck Beach. Not planned, but the sun broke the horizon just as I was crossing over the East Branch of the Westport River. Nice start to the day ... almost distracted me from my struggling legs even.

Saturday: 6:30 a.m. bike, 105 miles and 5,700 elevation, Stowe, VT loop to Morrisville, Johnson, Jeffersonville, Fairfax, St. Albans, Fairfield, Bakersfield. Got the ride in before AJ's first lax game with Buzzards at Stowe tournament.

Sunday: 67:30 a.m. run, 17 miles and 950 elevation, Stowe bike path plus Upper Hollow Road. Nice a.m. temps, conservative and consistent pacing.

Total Training Time - 15:39

Swim - 1:49

Bike - 9:32

Run - 4:17


July 10-16

Monday: 11:30 a.m. lap swim, 2,500 yards

4:45 p.m. bike, 41.5 miles, Newport to Westport (with Horseneck Road added on).

Tuesday: 5:30 a.m. bike, 31 miles, Westport to Newport.

1 p.m. run, 5 miles, Hazard Road. Very very humid.

Wednesday: 11:30 a.m. lap swim, 2,500 yards.

Thursday: 11:30 a.m. run, 15 miles, Sachuest Point plus Third Beach and Bellevue. Ran in hot (87) and very very humid (99.9999 percent) for the first 13 miles before being mentally rescued by glorious showers, on and off, over the final 2 miles. Fueled with soft flask with three electolyte tabs dissolved within for the first 8 miles (plus a goo) and a refill of bottle with electrolytes at Sachest point for return home (plus a goo at around mile 12). Higher avg HR (156) and slower pace than typical, but that's what heat and humidity will do. Smart run.

Friday: 11:30 a.m. lap swim, 3,200 yards.

Saturday: 10 a.m. run, 6.5 miles, between AJ's lax games at Devens, Mass. tournament.

Sunday: 8:30 a.m. bike, 94 miles, 6,900 elevation, Farm to Fork Fondo in Pittsfield, VT with 'Wick bros.: Bob, Dan, Dave, Tim, Dirk and, for a little bit, Rich.

Great getting together with the old Hartwick brothers for a very challenging century ride in Vermont. 

Total Training Time - 16:04

Swim - 2:35

Bole - 9:31

Run - 3:58


HITS Half Ironman - Hudson Valley, NY

Monday: Bad eating and drinking.

Tuesday: Bad eating and drinking continues, with more laziness.

Wednesday: 11:30 a.m. lap swim, 1,800 yards.

7 p.m. run, 5 miles, boat launch with about a dozen some short strides.

Thursday: Noon lap swim, 1,100 yards.

6 p.m. bike, 14 miles, spinning out the legs and gear check - primarily the Zipps as I glued on a new tubular during the week. My handy-work seems acceptable, though I didn't test on any screaming descents.


Saturday: HITS Half Ironman, Hudson Valley, NY. With Bill S. and Patrick.

Total Training Time - 8:11

Swim - 1:38

Bike - 3:50

Run - 2:42



June 26-July 2

Monday: 11:45 a.m. lap swim, 2,500 yards, including 40x50.

Tuesday: Rest.

Wednesday: 8 a.m. bike, 44 miles, East and West branches plus Narrow Ave.

1:15 p.m. run, 5.5 miles, Horseneck Beach.

Thursday: 9:30 a.m. run, 16.1 miles, Chandanais plus Main Road. I've been needing to get my run to 2+ hours but failing. Finally committed myself by slowing the pace and bringing along some nutrition. Felt comfortable.

Friday: 11 a.m. bike, 95 miles, Tolland, CT to Westport, MA. After dropping AJ off in West Hartford to spend the holiday week with his ski buddy in Vermont, Catie left me in Tolland to bike home. Total sufferfest from go as the heat and humidity, the climbing (5,300 elevation), my Garmin Edge Touring screwy turn cues, and the fatigue from yesterday's long run made this a mentally and physically challenging ride. 

Sunday: 7 a.m. bike, 54 miles, Sakonnet. Strong ride.

10 a.m.  run (off the bike), 4.2 miles, Westport Point. HR elevated into the mid 150s in the humidity. Good wake-up call.

Total Training Time - 15:33

Swim - :40

Bike - 11:07

Run - 3:45


June 19-25

Monday: 12:45 p.m. lap swim, 2,500 yards.

Tuesday: 12:40 p.m. run, 7.3 miles, Fort Adams.

4:45 p.m. bike, 33 miles, Newport to Westport

Wednesday: 5:40 a.m. bike, 32 miles, Westport to Newport.

11:45 a.m. lap swim, 2,250 yards.

Thursday: 11:45 a.m. run, 13 miles, First, Second and Third beaches plus Sachuest. Hot. Good day to acclimate. Suffered a bit in the end.

Friday: Noon lap swim, 1,700 yards.

Saturday: 7:30 a.m. bike, 100 miles, century course with Billy and Alex through heavy rain for a couple hours. Front flat on Cornell. 

Sunday: 1 p.m. run, 7 miles, between lax games at Bryant tournament. Hot and humid!

Total Training Time - 15:16

Swim - 2:05

Bike - 9:20

Run - 3:50



June 12-18 (rest/recovery week)

Monday: 12:45 p.m. lap swim, 1,600 yards.

Tuesday: 12:45 p.m. swim, 2,500 yards.

Wednesday; Sick.

Thursday: 12:30 p.m. run, 7.3 miles, Cluny plus King Park.

5:20 p.m. bike, 19 miles, quick spin.

Friday: 7:30 a.m. bike, 47 miles, Quanapoag. Afterward drove to Pinkham Notch, N.H. with A.J. for overnight stay in Joe Dodge Lodge.

Saturday: 8:30 a.m. hike with AJ, Scott and Liam, Doug and Jack, 10 miles and 4,980 feet from Imp North Trailhead, to North Carter Trail, to Carter-Moriah Trail, ridgeline, (Middle Carter Mountain peak, South Carter Mountain peak, Mount Hight peak, and Carter Dome), before descending to 3,300 feet to Carter Notch Hut, where we spent the night. Great weather, some clouds, great views.

Sunday: 8:30 a.m. hike, 5.6 miles along 19-mile Trail from Carter Notch Hut to trailhead on Route 16. Morning weather report for violent thunderstorms, heavy winds and possible hail at elevation altered our initial plans to take the Wildcat River Trail today. Instead, we opted for a more direct descent.

Total Training Time - 5:44

Swim - 1:18

Bike - 3:23

Run - 1:01

Hiking Time - 8 hours.



June 5-11

Monday: 1 p.m. lap swim, 1,500 yards.

Tuesday: 12:15 p.m. run, Hazard Road, King Park, Memorial, Bellevue.

Wednesday: Noon lap swim, 3,000 yards. One hour straight.

4:45 p.m. bike, 34 miles, Newport to Westport. Strong ride against atypical NE winds.

Thursday: 5:40 a.m. bike, 34 miles, Westport to Newport.

12:30 p.m. run, 5.4 miles, Hazard Road.

Friday: 10:30 a.m. lap swim, 2,500 yards. Pool at Gleason Family Y in Bourne was jam-packed. Not a good time to check it out.

3:30 p.m. bike with Catie, 18 miles, Barney's Joy loop.

Saturday: 10 a.m. run, 13 miles, Bayside.

Sunday: 6 a.m. bike, 85 miles, Sakonnet Point and Assonet.

10:45 a.m. run, 4 miles (off the bike).

Total Training Time - 16:00

Swim - 2:21

Bike - 9:35

Run - 4:03



May 29-June 4

Monday: Rest.

Tuesday: 12:30 p.m. lap swim, 2,800 yards.

6 p.m. bike, 20 miles, East Branch.

Wednesday: 12:30 p.m. lap swim, 2500 yards.

5:30 p.m. run, 6 miles, Baker's Beach plus.

Thursday: 12:30 p.m. lap swim, 1,700 yards.

4:45 p.m. bike, 43 miles, Newport to Westport plus Horseneck Road.

Friday: 5:30 a.m. bike, 32 miles, Westport to Newport.

2 p.m. run, 6.5 miles, Cluny School loop.

Saturday: 8 a.m. bike, 75 miles, Westport Harbor and Assonet. Tired legs, good patience, consistent and controlled.

Sunday: 5 p.m. run, 11 miles, East Beach, Goosebury. Slow, legs dead. Good run.

Total Training Time - 14:38

Swim - 2:14

Bike - 9:01

Run - 3:22


May 22-28

Monday: 5:30 a.m. bike, 32 miles, Westport to Newport in the rain.

1:30 p.m. lap swim, 2,000 yards.

Tuesday: Noon run, 7.5 miles, Fort Adams.

Wednesday: Noon lap swim, 2,500 yards, including 30x50.

Thursday: Noon run, 1 hour on treadmill.

5:45 p.m. bike, 31 miles, Division Road. Stepped it up a notch on wet roads, 20.6 mph avg.

Friday: 1 p.m. lap swim, 2000 yards.

5 p.m. bike, 30 minutes easy spin.

Saturday: 10:15 a.m. bike, 70 miles, Sakonnet and Acoaxet.

2 p.m. run, off the bike, 2.5 miles.

Sunday: 1 p.m. run, 12 miles, Bayside.

Total Training Time - 13:40

Swim - 1:59

Bike - 7:35

Run - 4:05


May 15-21

Monday: 12:30 p.m. lap swim, 2,500 yards.

Tuesday: 12:15 p.m. run, 5 miles, Hazard Road.

5 p.m. bike, 33 miles, Newport to westport.

Wednesday: 5:45 a.m. bike, 31 miles, Westport to Newport.

1:15 p.m. lap swim, 1600 yards.

Thursday: 12:30 p.m. lap swoim, 1,600 yards.

5:15 p.m. run, 7.4 miles, from AJ's soccer game at Dartmouth Youth fields, out and back. Bakersville is one of the more pedestrian-unfriendly roads I've been on in awhile.

Friday: 12:30 p.m. lap swim, 1,600 yards.

Saturday: 1:40 p.m. run, 11 miles, Sachuest Point LSD. Consistent.

Sunday: 1:40 p.m. bike, 62 miles, extended commute from Newport to Westport via Sakonnet Point, Westport Harbor, Head of Westport.

Total Training Time - 12:34

Swim - 2:26

Bike - 6:52

Run - 3:14


May 8-14

Monday: First day off in 35 days (if you don't count a couple of swim-only days).

Tuesday: 12:45 p.m. lap swim, 2000 yards.

Wednesday: Noon run, 6.4 miles, Cluny School. Miles 3-4-5 @ tempo (7:14, 7:07, 7:08).

5 p.m. bike, 33 miles, Newport to Westport commute. Middle Road dug up for repaving and dare I say it was actually an improvement. These roads on this commute are absolutely deplorable, especially in Portsmouth.

Thursday: 5:50 a.m. bike, Westport to Newport commute. Legs suffering a bit from tempo run yesterday, but spin was comfortable.

12:30 p.m. lap swim, 1900 yards.

Friday: 12:30 p.m. lap swim, 2,000 yards.

6 p.m. run, 5.4 miles, Baker's Beach. Sluggish. Still recovering from Wednesday tempo run perhaps.

Saturday: 9 a.m. bike, 41 miles, Seapowet, Peckham, Harbor.

Sunday: 2 p.m. run, 10 miles, Cornell Road.

Total Training Time - 10:50

Swim - 1:51

Bike - 5:57

Run - 3:01


May 1-7

Lee Hill Trailhead, elev. 5,400Traveled to Boulder (Friday through Monday) with a couple of empty bags for a four-day weekend to help Catie - winding down her freshman year at CU - get some of her clothing home. She'll stay out there through the end of May with a couple of post-semester crew races and one large end-of-season party that she "absolutely must" attend. I was also looking forward to getting in some quality workouts at elevation, so I stole some packing space outside my carry-on relegated for Catie to fit my running and biking shoes, my bike pedals, helmet, saddle bag, etc. I rented a road bike (2017 Felt VR3) from Full Cycle on Pearl Street (perhaps the nation's awesomest bike shop because right when you walk in there's a bar immediately on your left). 

Descent and deer at 9,000 feet on Peak to Peak Hwy.During the week I had been exploring some Boulder cycling routes on ridewithgps, and settled on Lee Hill - Lefthand Canyon, a 50-ish mile loop that starts and finishes in the Lee Hill Trailhead parking lot at about 5,500 feet. This would be my key workout for the week, accumulating about 5,400 feet of elevation, something I simply cannot get cycling in coastal Mass. and R.I.

From Lee Hill. the climbing starts right out of the gate, 3,500 feet over the first 16 miles (beyond category), up to the "city" of Ward, where you pick up the Peak to Peak Highway (elevation over 9,000 feet) for 20-plus miles of descent through the canyon, dumping into the town of Lyons before turning on Rte. 36 back to North Boulder. I punished myself further by looping back onto Lefthand Canyon Drive to Olde Stage Road for a punishing Category 3 climb to close out the ride.

My first four miles of climbing on Lee Hill brought me up 1,400 feet to about 6,800 feet and my HR pushed into Zone 4. Fortunately, there's a 400-foot, 1.5-mile descent on the backside of Lee Hill before the final 11-mile push to 9,000 feet on Lefthand Canyon Drive, during which I settled and rode well within Zone 3 to the top.

Monday: 12:30 p.m. lap swim, 2000 yards

Tuesday: 5:30 a.m. bike, 1 hour on trainer.

Noon run, 6.1 miles, downtown plus Goat Island. Legs felt good coming off long run Sunday. April was a strong month for adaptation. 

Wednesday: 12:45 p.m.lap swim,2,500 yards, including 25x50.

5:45 p.m. bike, 33 miles, East Branch loop-and-a-half. Killer north wind.

Thursday: 12:30 p.m. lap swim, 1,600 yards.

Friday: 3 p.m. run, 5.5 miles, Centennial, Foothills, Aurora ... Boulder, Colo. My first workout in town after checking into my hotel. It was 86 degrees with unobstructed sun at 3 p.m. and just a couple miles into it my HR was spiking into the 170s despite moving at a typically casual pace. The combination of heat and elevation took its toll.

Saturday: 7 a.m. bike, 55 miles and 5,400 elevation, up Lee Hill to Ward and down Lefthand Canyon, North Boulder.

Sunday: 5:15 a.m. run, 9 miles, CU Boulder campus, etc. Got out early to beat the heat and really enjoyed having the paths and roads to myself. Rambled comfortably and steadily with HR completely under control the whole way.

1:30 p.m. bike, 22 miles, Baseline Road out and back.

Total Training Time - 12:20

Swim - 1:52

Bike - 7:37

Run - 3:05


April 24-30

Monday: 12:30 p.m. lap swim, 1600 yards. EZ.

Tuesday: 12:30 p.m. run on treadmill at Y, 52 minutes.

Wednesday: 1 p.m. lap swim, 2500 yards.

5:45 p.m. bike, 1:45 on trainer (2x20 @ 250 watts).

Thursday: Noon run, 5 miles, Hazard Road. Legs dead, struggled throughout.

Friday: 5:15 a.m. bike, 1 hour on the trainer.

Saturday: 7:40 a.m. bike, 51 miles, Assonet.

Sunday: 8:30 a.m. run, 11 miles, Main Road, beautiful morning.

Total Training Time - 10:00

Swim - 1:20

Bike - 5:34

Run - 3:05


April 17-23

Monday: 12:30 p.m. lap swim, 2,000 yards.

Tuesday: 11 a.m. run, 7.1 miles, Second Beach outback.

6 p.m. bike, 75 minutes on trainer.

Wednesday: 12:30 p.m. lap swim, 2,000 yards, including 20x50.

6:15 pm. bike, 1 hour on trainer (4x10).

Thursday: 11:30 a.m. run, 8.3 miles, Newport Country Club. Maffetone run, avg HR 136.

Friday: 5:30 a.m. bike, 30 minutes, easy spin on trainer.

12:30 p.m. lap swim, 3,050 yards. 

Saturday: 10 a.m. run, 5.3 miles, Baker's Beach.

Sunday: 7 a.m. bike, 67 miles and 3,000 elevation, Warren to Quechee, Vt. Very cold start at 32 degrees, really felt numb in fingers and toes on the descents. Sun helped temps get into the 40s by the end.

Total Training Time - 11:33

Swim - 2:12

Bike - 6:27

Run - 2:53


April 10-16

Monday: 12;30 p.m. lap swim, 2000 yards.

6:30 p.m. bike, 30 minutes easy spin on trainer.

Tuesday: 12:30 p.m. lap swim, 2000 yards, including 20x50.

6:15 p.m. bike: 75 minutes, Goat - TrainerRoad, VO2max intervals. My bike (meaning, me) needs a lot of work.

Wednesday: 11:15 a.m. run, 5 miles, Hazard Road. Woke up in the middle of the night last night with HR racing. Settled a bit and eventually went back to sleep. Kept a watch on it on today's run, a bit elevated still. Need rest, apparently, though my workload isn't out of the ordinary. Wondering if nutrition is a factor. This is Day 15 of detox. 

Thursday: 12:45 p.m. lap swim, 1750 yards.

7 p.m. bike, 1 hour on trainer.

Friday: 9:30 a.m. bike, 29 miles, to Sakonnet Bridge and back.

Saturday: 5 p.m. bike, 1 hour on trainer.

Sunday: 8:30 a.m. bike, 40.1 miles, East Branch loop x2.

10:40 a.m. brick run, 4 miles, bridge and back.

Total Training Time - 11:14

Swim - 1:46

Bike - 7:28

Run - 2:00



April 3-9

Monday: 12:30 p.m. lap swim, 2500 yards (1x2000, 1x500).

Tuesday: 12:15 p.m. run on treadmill at Y, 52 minutes. If it's possible to sweat out a sickness then surely I accomplished it today.

5:45 p.m. bike, 1 hour on trainer.

Wednesday: 1 p.m. lap swim, 2000 yards.

Thursday: 12:30 p.m. run on treadmill, 52 minutes.

Friday: Noon lap swim, 2250 yards.

Saturday: 7 a.m. bike, 2 hours, Boarstone-1 - TrainerRoad.

Sunday: 8:30 a.m. run, 11 miles, to Friends for AJ lax game. Quads felt crushed by mile 8 and sore into next day. Perhaps I took on too much, but also think detox (day 12) nutrition that isn't optimum for fueling and/or recovery is a contributing factor. 

Total Training Time: 9:30

Swim - 2:12

Bike - 4:00

Run - 3:17


March 27-April 2

Monday: 12:30 p.m. lap swim, 2000 yards.

Tuesday: Noon run, 6.2 miles, Hanging Rocks.

6:30 p.m. bike, 1 hour on trainer.

Wednesday: Day 1 of Detox.

12:30 p.m. lap swim, 2500 yards.

Thursday: 12:30 p.m. bike, 1 hour spin at Y.

5:45 p.m. run, 7 miles, middle school for AJ hoops.

Friday: 11:45 a.m. lap swim, 1500 yards.

Saturday: Sick, head cold, lethargic.

Sunday: Sick.

Total Training Time - 5:44

Swim - 1:54

Bike - 2:00

Run - 1:50