8851 total / 1283 in 2016

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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  1. RUN
    good Downtown Borhel 3 mi 00:36 12:00 pace

    Easy brick workout. Ran to McMeninmen's and back after my bike ride.

  2. VELO
    good Bothell to Bellevue 20.45 mi 01:47 11.4mph pace

    Easy ride with mild hills. Rode to where the new REI store is being built in Bellevue and back.

  3. swim
    good Lynnwood pool 1675 yd 00:45 47:07 pace

    another transitional swim at the pool; half with pull buoy, half without. delayed open water swim until next Tuesday.

  4. swim
    good Lynnwood pool 1200 yd 00:31 46:01 pace

    easy swim using pull buoy before work on my last day at Boeing. easing back into it after falling off the bike earlier in the week.

  5. RUN
    good Beaver Lake 4.01 mi 00:46 11:32 pace

    Run around Beaver Lake perimeter roads. Walk one minute out of ten. Route was longer than I thought so I had about a mile walk back through the forest and park.

  6. swim
    Beaver Lake 2086 yd 00:52 43:54 pace

    Open water swim at Beaver Lake. Had the whole lake to myself. Was very serene.
    I still haven't found "the rock" but I must have been close.

  7. RUN
    good 3.01 mi 00:35 11:40 pace

    Run after dinner with running group. 10 min run/1 min walk regimen, more or less

  8. swim
    good Lynnwood pool 1300 yd 00:33 44:16 pace

    Swim before work. Almost no shoulder pain

  9. RUN
    good Bothel 1.25 mi 00:20 16:00 pace

    Was supposed to run 1.5 miles after my ride. My knee was more sore than I expected so I ran about half and then walked the rest.

  10. VELO
    good 520 trail loop 25 mi 02:05 12.0mph pace

    Uneventful ride except for a Beast Mode deer, two Kamikaze rabbits, and my chain falling off going up the hill to the exit from 520 trail. Got some hills in. Supposed to be a brick today.

  11. RUN
    Bothell 4 mi 00:46 11:29 pace

    Run in and around downtown Bothell. Still supposed to walk one minute out of every ten because I am still failing the "hop on one leg without knee pain" test. Run was good though; got r... read more

  12. swim
    good Lynnwood pool 2500 yd 01:10 49:05 pace

    Shoulder still bothering me off and on; had to avoid swimming too fast/hard. Otherwise a good swim.

    Neck was sore after though. The only thing new was doing backstoke with pull buoy and kickin... read more

  13. VELO
    good Burke-Gilman trail to Seattle... 16.6 mi 01:12 13.8mph pace

    was going to ride to UW Seattle and back but I ran out of time.

  14. RUN
    good Bothell 3.01 mi 00:34 11:15 pace

    No walking, just steady slow running.

  15. swim
    alright Lynnwood pool 800 yd 00:22 48:23 pace

    I did better today than Monday - after lots of pre-swim warmup and stretching. Shoulder pain is due to muscle imbalance - doing too much lat strengthening and not enough shoulder strengthening. I... read more

  16. RUN
    good Everett 3 mi 00:32 10:44 pace

    No cougars, deer, or even bear today - just one lone wascally wabbit. 9 min run/1 min walk regimen with some moderately hilly terrain.

  17. swim
    Lynnwood pool 200 yd 00:05:30 48:23 pace

    bad day at the pool. I didn't even get through my warmup and had to quit. Deltoid pain. Tried foam rolling, self-massage, and had a short deep tissue massage in the area; seems to have hel... read more

  18. VELO
    good Sammamish River Trail 13.6 mi 00:57 14.4mph pace

    Cut my ride a little short after a fall with some minor road rash; just wanted to get it cleaned out after. Earlier in the ride a deer run out in front of me and then stop; it ran off to the side ... read more

  19. RUN
    good Martha Lake 4 mi 00:42 10:30 pace

    Had a good run after my swim. No knee pain. Walked one hill. 7 min run / 1 min walk regimen. Gradually increased pace - about 9 minute pace the last 3/4 mile.

  20. swim
    Martha Lake 0.7 mi 00:30 42:51 pace

    Had a great open water swim this morning at Martha Lake. The sleeveless wetsuit works great and really frees up my upper arms and shoulders. Will definitely use it in my upcoming races (Lake Meri... read more