9252 total / 0 in 2018

2015 Races Lake Sammamish Half (Mar) Vancouver USA Marathon (Jun) ? (Apr-May) Victoria B.C. Marathon (Oct) ____ 2015 Goals <1:56 Half <4:15 Full

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Bill logged 9252 miles.

Last workout about 1 year ago. Help get them back on track!

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  1. FIT
    good Upper body strength

    I had intentions of doing a spin session on the bike after my swim but that didn’t happen. Instead I focused on a quality 40 minute upper body workout.

    Surprised that I had to cut 10-15 lbs off... read more

  2. swim
    good LA Fitness pool 1300 yd 00:33 44:40 pace

    Slacker today. I had breathing issues so didn’t feel like taking on masters swim; just went for an easier swim at the gym pool.

  3. FIT
    Lower body and core work 00:40

    Sorry/not sorry to my FB friends but I need to start logging my workouts here for accountability as I won’t be using my coach for a few months.

    Lower body and core work:
    Double and single leg pres... read more

  4. RUN
    good Elliptical machine at the gym 3.6 mi 00:36 10:00 pace

    Heart rate is at least 10 bpm higher than normal due to jet lag; just like 3 years ago.

    Workout song of the day: Chemical Brothers “Come With Us”.

    Cool down song: Dread Zepp “4 Jah People”

  5. RUN
    good Bothell - Woodinville 10 mi 01:43 10:16 pace

    Had a good strong 10 miles this morning with a very strong finish (sub 8 min pace the last 1/4 mile). But not as fast as I would have liked. I need to get to better than 8:58 marathon pace by Sep... read more

  6. RUN
    good Bothell - Kenmore 6 mi 01:00 10:03 pace

    Was supposed to do 6 miles at 10:30 pace but I did 5 miles at 9:47 and 1 mile at 11:24; so that averages out, right?

  7. VELO
    good 20 mi 01:16 15.8mph pace

    I wasn't planning a brick workout when I got up this morning; was supposed to do a 6 mile run. But I did a 20 mile bike ride followed by 1.2 mile run.

    I'll do my six mile run this afte... read more

  8. RUN
    good Burke-Gilman 8.01 mi 01:22 10:15 pace

    I was almost half way through my 8 mile run when I had to take evasive action to avoid police who were following me to yell at me for running through a don't walk sign. (I wasn't walking... read more

  9. RUN
    good LA Fitness 5.5 mi 00:55 10:00 pace

    Indoors on the elliptical today as my coach wanted me to take a "cutback week" because I got a little tired last week fighting off a cold or allergies. I feel great now though. Rest day... read more

  10. swim
    good Snohomish Aquatics Center 2700 yd 01:00 39:06 pace

    A longish masters swim session this morning as I got an early start. Warming up before class allowed me to get through the whole assigned workout for the first time. Another first: masters coach... read more

  11. VELO
    good 10.4 mi 00:45 13.9mph pace

    First outdoor ride of the year! And it was sunny and 52 degrees so felt like Springtime. But predictably the trail was very crowded. I was on it for less than 0.25 mile and almost crashed when s... read more

  12. swim
    good LA Fitness 2000 yd 00:47 41:40 pace

    Got my swim in, now eating second breakfast :-)

    Sun is shining outside so taking the dogs for a hike and then later going to ride my bike outside (first time this year!)

  13. RUN
    good Bothell - Woodinville 6 mi 01:04 10:39 pace

    Six soaking miles in the rain. Stepped in a huge puddle at about mile 5 that soaked my shoes. Had to dry my orthotics out on the space heater when I got home :-)

    Now off to yoga class.

  14. swim
    good Snohomish Aquatics Center 2000 yd 00:57 50:09 pace

    An hour swim, pushing myself with the masters swim team, followed by 30 minute run around Snohomish. I may have been a little bit hungry afterward. Ate second breakfast in Snohomish and then lunc... read more

  15. RUN
    good LA Fitness 3.5 mi 00:35 10:00 pace

    Wimpy today, ran indoors on the treadmill as I didn't want to deal with the weather. Then regretted it as I saw all the happy people out running in the snow and slush and rain along Kirkland ... read more

  16. RUN
    good LA Fitness 4.5 mi 00:45 10:00 pace

    Did 35 minutes on the elliptical and 10 minutes on the treadmill at the gym this morning before yoga class.

    This song came on my playlist and some of the lyrics caught my attention

    This song ca... read more

  17. RUN
    good LA Fitness 3.05 mi 00:30 09:50 pace

    Went back to LA Fitness at lunch time to get my run in indoors - and the place was packed! Every treadmill was taken - mostly by walkers - so I had to hang out on the elliptical until one opened u... read more

  18. swim
    good LA Fitness 1500 yd 00:42 48:52 pace

    short swim this morning. Pool was not too busy at 7:30am. Did some strength work before leaving for a physical therapy appt - where I found out that I still have weak hip and core strength :-) ... read more

  19. RUN
    good Bothell - Kenmore - Bothell 11 mi 02:17 12:27 pace

    Long very slow distance run today - two weeks until half marathon. Went pretty well - only had knee pain once and it went away. I was able to walk up and down stairs after when I went to yoga clas... read more

  20. RUN
    good Bothell - Kenmore - Lake Fore... 8 mi 01:31 11:22 pace

    Got my run in, refueling at Starbucks. Then 1.5 mile walk home and rush off to yoga class