9000 total / 1433 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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  • 3 miles
  • 00:35 time
  • 454 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good 3.3 mi 00:35 10:41 pace

    I had a nice 3.3 mile run up the long gradual hill behind our house toward Kirkland and back down. No knee pain so that is an improvement.

  2. RUN
    good Redmond Warershed 2 mi 00:24 11:46 pace

    Survived a two mile trail run without falling. Yay me! Of course, the biggest obstacles were the piles of horse poop.

  3. VELO
    good Bothell - Redmond - Kirkland ... 17.5 mi 01:18 13.5mph pace

    Just an easy ride today - not training for anything. Took the Samammish River Trail to Redmond but came back on surface streets because the trail was too crazy

  4. RUN
    good Downtown Bothell 3.25 mi 00:40 12:18 pace

    I needed a 3 mile run after dinner and I forgot my coffee mug at work so I ran to Starbucks and back to get it.

  5. VELO
    good Bothell - Woodinville 16.22 mi 01:00 16.2mph pace

    Got in a quick ride before dinner. Feeling guilty because I missed my swim this morning at 5:30. Not sure I feel like going tonight on a full stomach now.

  6. RUN
    injured Beaver Lake 1 mi 00:14:45 14:45 pace

    had a really bad run at Beaver Lake after my swim. knee was bothering me right from the start; and my rib - so I was limping pretty badly. it was more or a walk than a run.

    I did go for a nic... read more

  7. swim
    good Beaver Lake 1204 yd 00:28 40:29 pace

    nice taper open water swim at Beaver Lake. (well, except for that mess of Milfoil that I got tangled up in :-) )

  8. RUN
    good Bothell 1.38 mi 00:15 10:54 pace

    Second part of brick. Run went better.

  9. VELO
    good Bothell - Woodinville 20.32 mi 01:26 14.2mph pace

    First part of a brick workout. Sure hope my rib settles down before my race next week.

  10. RUN
    good Bothell Landing 3 mi 00:37 12:24 pace

    Was able to avoid chest muscle/rib pain by keeping my pace slow. And it was hot out!

  11. VELO
    good Lynnwood Pool and Recreation ... 12 mi 00:50 14.4mph pace

    Cycling on the indoor bikes because I wasn't sure if my regular bike would bother my chest injury. I think I would have been fine outdoors if I had just avoided climbing.

    I have a triathlo... read more

  12. swim
    good Lynnwood Pool and Recreation ... 1200 yd 00:32 47:18 pace

    First swim since falling last Sunday and injuring chest wall and pectoral muscle/rib. (Same injury as the week before Marine Corps Marathon in 2013) Did not hurt as long as I kept my pace slow.

  13. RUN
    5 mi 00:59 11:46 pace

    Knee did pretty good today, especially after the first two miles. But was rather warm and had trouble getting my pace below 10 min/mile. Should have brought water along.

  14. swim
    good Martha Lake 2078 yd 00:49 41:52 pace

    Nice open water swim at Martha Lake. Had some gear issues but the water was nice. Brie Fox met me there and her husband "Mr. Fox" was nice enough to come along and guard our gear on the ... read more

  15. RUN
    good 3 mi 00:36 12:00 pace

    Short run in the heat on Friday

  16. RUN
    good 1.25 mi 00:15 12:02 pace

    Short run off the bike with some mild hills

  17. VELO
    good 26.57 mi 01:52 14.3mph pace

    Rode to UW main campus and back; short brick workout. Beautiful weather

  18. VELO
    good Juanita 10.88 mi 00:56 11.6mph pace

    Got in some hills on Juanita Dr

  19. swim
    good Lynnwood pool and rec center 1500 yd 00:43 50:24 pace

    Swim and gym this morning - now bike before it gets too hot out

  20. RUN
    good Bothell 3 mi 00:34 11:29 pace

    Lordy, Lordy it is hot out there! I may have cut across the golf course on the way home