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  • 4 miles
  • 01:36 time
  • 573 calories
  • 2 workouts
  • This Week time period


  1. FIT
    good Strength and core 01:00

    Nice to see some progress. I think some of my muscles have been dormant for so long that they are just now realizing that they need to wake up!

  2. RUN
    good Bbridge 4 mi 00:36 09:06 pace

    The calendar says "swim", but the weather says "RUN!". Focused on some ways, working on high cadence, engaging my glutes, thinking about pushoff....seems like I&#... read more

    • Sara R.
      Sara R.

      I hear you! Today is a run day for sure! A group of us is committed to swimming on Tuesday nights...unless the sun is out! :o)

      2 days ago Like

    • Jim

      Nice! See you at the pool next Tuesday....unless of course the sun is out!

      2 days ago Like

  3. swim
    good Tuesday Masters 2150 yd 01:00 49:06 pace

    Lots of breaststroke for me. Figured out how to improve my streamline while gliding. Split a lane with TMorrison. I'm going to miss Tracy and Aaron and their girls when they move. We need ... read more

    • Sara R.
      Sara R.

      I didn't know they were moving! They are a really nice family-

      8 days ago Like

    • Jim

      Aaron's job is tied to the SLAM. Once it is done, he is done. Sounds like his next gig is in Bellevue, so not too far away. With those cheap airfares, we can fly down to race with them!

      8 days ago Like

    • Jim

      She told me the funniest story last night.....she knew she was in the lead for women at the Hasty on Sunday. But, for 10 miles, she could hear a women's voice behind her. All she wasn't putting out much effort. Tracy was pushing hard to keep it under 8's. Of course she got passed after the roundabout when chatty girl kicked it into gear. It was Jordan Moser, who Tracy didn't know. I told her not to sweat it as Jordan was a top high school runner not too long ago.

      8 days ago Like

    • Dan R.

      Jordan and I chatted for the first half of the False Outer Point 10K this summer and then she just accelerated away from me in the second half. Shit, I hadn't heard that Aaron and Tracy were leaving either.

      7 days ago Like

  4. Shared Photo

    Good reminder!

    • Sara R.
      Sara R.

      Well, how fun is that??

      10 days ago Like

    • Show 3 more comments...
    • Jim

      Ok, we get it, you are lacking discipline :-) One thing I find interesting about the statement is that all it takes is one of those to be out of balance and then performance suffers. You could do all the focused training you want, but if diet is bad or sleep is bad, performance will be sub par.

      9 days ago Like

    • Jim

      It's also a reminder that I lack focus :-)

      9 days ago Like

  5. FIT
    alright Strength at the Pool 00:55

    I don't have much energy today, but this still went surprisingly well.

  6. FIT
    good Row, legs, arms, chest, core,... 00:55

    Progress in all areas although my pull-ups are kind of stuck.

  7. swim
    good Saturday Masters 3200 yd 01:20 44:00 pace

    I think I made it about 80 minutes. I was tired the rest of the day.

  8. FIT
    good Lunch with Rodney 00:55

    Some noticeable progress today!

  9. FIT
    good Strength and core 00:55

    Another brick in the wall.

  10. RUN
    alright In the hood 3.2 mi 00:28 08:52 pace

    After a warmup mile, I focused on cadence and the push off. Middle mile cadence was 166. Got to keep working on this.

    • Dan R.

      It's interesting how it definitely feels like work to keep the cadence high, but isn't necessarily harder aerobically. Neuromuscular, maybe? It's one of the tickets to speed, though. I'm convinced. Footstrike and some of the other stuff takes care of itself with high cadence and good running posture. Here's a great model:

      15 days ago Like

    • Jim

      I find it mentally taxing as I've really got to focus on quickening things up. My mind drifts....and then I'm right back to my usual cadence 158. But I agree, it doesn't seem that much more aerobically difficult.

      14 days ago Like

  11. swim
    good PM Masters 2600 yd 01:00 40:36 pace

    First masters since April. I felt all 2600 yards! Especially the 10 x 100 alternating IM and free.

  12. FIT
  13. Shared Photo

    • Jim U.

      Kareem and others didn't let him have them, though.

      15 days ago Like

    • Dan R.

      Oh, nobody had to let him have them. He TOOK them. Remember his prediction in his first year with the Sixers? Fo, Fo, and Fo. And he almost delivered. I think one of the series went five. I love Kareem, too, but Moses was blue collar beautiful. That's a dude you want on your team.

      15 days ago Like

  14. FIT
    good Row and strength 00:45

    The pull-up bar area was taped off for some maintenance. They must have heard I was coming to destroy it today! Dios Mio, man.

  15. FIT
    good Me and Rodney 00:50

    This was the key workout of the day. I have a long way to go, but the journey is nice.

  16. RUN
    blah Channel Heights 3.5 mi 00:34 09:37 pace

    Seriously, that was harder than Leg 5 last week! Poor nutrition and hydration are the culprit. First in 8:50 and then downhill from there. I gave myself some room though as this was not the key ... read more

  17. VELO
    alright Trainer Road 14.5 mi 01:01 14.3mph pace

    This was kind of hard, but I haven't been on my bike since Victoria, save Aukeman.

  18. FIT
  19. swim
    good DPAC Executive 500 yd 00:10:00 35:11 pace

    200 free + 300 k/d/s IM. Then on to the hot tub. Happy Friday!!

  20. FIT
    good Row, legs, upper body, core 00:50

    Soggy by the end. It's humid at the pool :-)