I would have liked to sleep longer again today, but it wasn't happening. Swam with Anna this morning and had a good workout...the usual 3,000 yards. Last day of the month, so we'll rotate and be off the wall lane on Friday--yea!
It's also a bike/intervals day and the weather is improving out there...however, due to meetings and work stuff, I just went to spin class at noon to economize the time/effort/coordination of gear. Even minimizing the gear, I forgot a sports bra (again)...I swear, it's always something. Anyway, it was a decent class and I did get in a few 30-40 second sprints. It wasn't nearly as good as being on the real bike woulda been, but it'll do for today. Speaking of spinning, the details of the to-do lists are spinning around in my head...
spin class:
50 minutes
Avg HR = 142
Max HR = 157
Wednesday, April 30, 2008
Tuesday, April 29, 2008
Basic Tuesday...
Just a basic Tuesday today...did an hour on the bike trainer with the morning news when I got up...and hit the weight room midday. I'm a little sore from the hills yesterday, but not bad and not in my quads, so that's good. I hadn't lifted since last Tuesday...good to be back in the gym.
Bike trainer:
1:00:00
Avg HR = 128
Max HR = 137
Bike trainer:
1:00:00
Avg HR = 128
Max HR = 137
Monday, April 28, 2008
Return of the killer Mondays...
Again this morning, I was not done sleeping when the alarm went off...8 hours really isn't a big enough helping of sleep lately. Once I got moving and pushed myself to the pool, though, swimming was good as always...just Sue and me in the lane this morning and I got in 3,200 yards.
The other thing on today's schedule was running hill repeats...10 of them, 90 seconds each...and I can't say I was exactly looking forward to this one. I was out and about for a meeting, so I went to Greenlake to run. I started by Peet's Coffee and ran over to the the hill behind the tennis courts/track at Lower Woodland...and it just so happened that the paved hill by the dog park is exactly a 90-second hill for me; how painfully fortuitous. I did 5 hills, then did a half mile loop run to try to re-install the lung I felt I'd lost on the first set (and to settle the peanut butter burps I was experiencing from the sandwich 2 hours prior)...then did 5 more. After #9, I had to say out loud, "one F-ing more..." I felt like I was falling apart, but the distance covered and HR was pretty consistent for all 10. It was sunny and about 60 degrees--quite a nice day--so I did my planks and lunges in the grass by the ball fields, got myself a soy latte for recovery, and came back to work blasting my radio with the windows open. This workout was not fun, but I kept thinking that it should pay off in the Kirkland Half Marathon since it's a hilly course.
RUN:
9 min warm up (just over a mile)
5 x 90 second hills (all .17 - .18 mile and 152-159 Avg HR, hit upper 160s on each)
.6 mile
5x 90 second hills (all .17 - .18 mile and 154 - 160 Avg HR, hit upper 160s on each)
9:30 cool down (1.1 mile)
Total: 6 miles
50:33
Avg HR = 149
Max HR - 170
The other thing on today's schedule was running hill repeats...10 of them, 90 seconds each...and I can't say I was exactly looking forward to this one. I was out and about for a meeting, so I went to Greenlake to run. I started by Peet's Coffee and ran over to the the hill behind the tennis courts/track at Lower Woodland...and it just so happened that the paved hill by the dog park is exactly a 90-second hill for me; how painfully fortuitous. I did 5 hills, then did a half mile loop run to try to re-install the lung I felt I'd lost on the first set (and to settle the peanut butter burps I was experiencing from the sandwich 2 hours prior)...then did 5 more. After #9, I had to say out loud, "one F-ing more..." I felt like I was falling apart, but the distance covered and HR was pretty consistent for all 10. It was sunny and about 60 degrees--quite a nice day--so I did my planks and lunges in the grass by the ball fields, got myself a soy latte for recovery, and came back to work blasting my radio with the windows open. This workout was not fun, but I kept thinking that it should pay off in the Kirkland Half Marathon since it's a hilly course.
RUN:
9 min warm up (just over a mile)
5 x 90 second hills (all .17 - .18 mile and 152-159 Avg HR, hit upper 160s on each)
.6 mile
5x 90 second hills (all .17 - .18 mile and 154 - 160 Avg HR, hit upper 160s on each)
9:30 cool down (1.1 mile)
Total: 6 miles
50:33
Avg HR = 149
Max HR - 170
Sunday, April 27, 2008
Back home...
Well, the California vacation was a bit different than anticipated...Malia's partner, Sandra, had surgery on Friday (during my little side trip to San Diego). Fortunately, she got to come home yesterday and some of their friends hung out and made dinner for all of us in between Sandra's doses of vicodin and assorted other drugs...yikes. It was a bit stressful in their household, but I still had a good time and it was good to see them and also to have a change of scenery. In between everything yesterday, I took a short solo trip into San Fran. It was about 80 degrees and sunny and I was psyched. I spent a few hours walking around the Castro (saw a naked guy walking down the street at Castro & 18th) and hung out a bit in Delores Park with a zillion other people---it was like the beach without the water. It was great to lay in the park for a while and charge my solar panels.
Today I returned to Seattle...another flawless flight on Virgin Air (I'm now brand loyal, no question) and I was home before noon. Not exactly sunny and 80 here today, but it was pretty balmy in the 60s and I dropped all my stuff without unpacking and got out on the bike. It was a good thing I took off ASAP as the rain was just beginning when I got done. My training plan said 25 miles on the bike with a 10 mile TT, but I changed it a bit...I ended up doing a 42 mile ride with 2x 5 mile TT's on Lake Washington Blvd. and then bricked it with a 20 minute run. I did not feel particularly inspired on the bike, but it was OK...the run was a little tough at first, but felt fine. I don't know why, but running is more fun than biking these days. Anyway, I felt good about the workout and am quite happy to be going out for a belated birthday dinner and some beers shortly!
Brick:
42 mile ride:
5 mile TT: 14:51 Avg HR = 156
5 mile TT: 15:05, Avg HR = 157
Total ride:
2:38:55
Avg pace: 15.9
Avg HR = 133
Run:
20 minutes
2.37 miles
Avg HR = 140
Today I returned to Seattle...another flawless flight on Virgin Air (I'm now brand loyal, no question) and I was home before noon. Not exactly sunny and 80 here today, but it was pretty balmy in the 60s and I dropped all my stuff without unpacking and got out on the bike. It was a good thing I took off ASAP as the rain was just beginning when I got done. My training plan said 25 miles on the bike with a 10 mile TT, but I changed it a bit...I ended up doing a 42 mile ride with 2x 5 mile TT's on Lake Washington Blvd. and then bricked it with a 20 minute run. I did not feel particularly inspired on the bike, but it was OK...the run was a little tough at first, but felt fine. I don't know why, but running is more fun than biking these days. Anyway, I felt good about the workout and am quite happy to be going out for a belated birthday dinner and some beers shortly!
Brick:
42 mile ride:
5 mile TT: 14:51 Avg HR = 156
5 mile TT: 15:05, Avg HR = 157
Total ride:
2:38:55
Avg pace: 15.9
Avg HR = 133
Run:
20 minutes
2.37 miles
Avg HR = 140
Friday, April 25, 2008
Trip within a trip
I'm in the San Diego airport about to fly back up to San Fran...I had a little half day trip to SD for a professional fact-finding mission. I liked the facts I found and am calling the day a likely success...will know more soon.
I started the day today with a good swim at the Albany High School pool in Malia's neighborhood...I'd intended to sleep in, but woke up about 6:00 and decided to walk over to lap swim. The pool was really old with a pretty dang cold locker room...but the place had character and not a lot of swimmers, so lap swim road rage was avoided and I had a good swim. The pool seemed long, though, and after I timed myself on what I thought was a 200 and it was about a minute slower than it should have been, I asked the lifeguard if the pool was meters or what. She said it was 100 feet long, or 33.3 yards. How the hell are you supposed to figure out your yardage on THAT base? I think I figured out that I did about the usual yardage and called it good...definitely a little more intersting than usual :)
I forgot to report the other day that Virgin Airlines is my new favorite airline...way cool entertainment features and the flight crews have been really cool.
It's supposed to be 83 degrees in San Fran tomorrow...whoop!
I started the day today with a good swim at the Albany High School pool in Malia's neighborhood...I'd intended to sleep in, but woke up about 6:00 and decided to walk over to lap swim. The pool was really old with a pretty dang cold locker room...but the place had character and not a lot of swimmers, so lap swim road rage was avoided and I had a good swim. The pool seemed long, though, and after I timed myself on what I thought was a 200 and it was about a minute slower than it should have been, I asked the lifeguard if the pool was meters or what. She said it was 100 feet long, or 33.3 yards. How the hell are you supposed to figure out your yardage on THAT base? I think I figured out that I did about the usual yardage and called it good...definitely a little more intersting than usual :)
I forgot to report the other day that Virgin Airlines is my new favorite airline...way cool entertainment features and the flight crews have been really cool.
It's supposed to be 83 degrees in San Fran tomorrow...whoop!
Thursday, April 24, 2008
California Dreamin!
My 2nd day as a 42-year old has been great! I am in sunny California at Malia & Sandra's place in the East Bay area. I slept in this morning and woke up to blue sky and sunshine...and the only thing on my agenda for the entire day was to get in my long run...after coffee, breakfast, and a short walk with their cute dog, Dallas. Unfortunately, Sandra is having some major health issues (like in the ER yesterday type of serious) and they had to go to the doc this morning. However, they are wonderful hosts and gave me the spare vehicle, a cute VW beetle, and directions to a great running/biking trail just a few miles away. I was quite happy to put on shorts, a light short-sleeved running shirt, and not even have a thought about gloves...ah. The trail where I ran went to an area called Richmond and a marina. Within 3 minutes from the car, I could see the Golden Gate bridge and San Fran across the water in the distance...so nice. There were lots of flowers and parks along the way and the Marina was really cool. Unfortunately, the trail only went about 4 miles out and I had to make up a lot of loopy and zig-zaggy things to get in my miles...but in warm weather with nice views of NEW, dry scenery, I cannot complain.
The one thing I can complain about, however, was today's choice of beverage/fuel from the "I'm trying new fuel every week" project. I love the Hammer Perpetuem stuff on the bike, so I decided to try "HEED" in the same flavor, the orange creamsickle (now to be said with the emphasis on the SICK syllable). This is the most plastic aftertasting crap I've ever used...ew. I was really glad I'd had breakfast today before running, so I didn't need the calories as much...but I did need some hydration and the one water fountain I tried by a park wasn't on. I managed to choke down about 3/4 of my bottle, but each time I took a sip, I had to get mentally prepared for how gross it was going to be. Serious BLECH!!
Anyway, 13 miles felt long...as usual, 8 miles was about where the threshold of "fun" was passed, but it wasn't bad and I did fine...kept about a 9:15 average pace and felt good about it. Had plenty of time to walk a cool down and do some lunges...damn, I love vacation! On the way back, I found a Jamba Juice and had a great recovery protein smoothie...then got back for a long shower, lunch with Malia, and a nap on the couch. Ah. The only other potential activity for the day might be another stroll with Dallas...
13.1 mile run
2:01:13
Avg HR = 140
The one thing I can complain about, however, was today's choice of beverage/fuel from the "I'm trying new fuel every week" project. I love the Hammer Perpetuem stuff on the bike, so I decided to try "HEED" in the same flavor, the orange creamsickle (now to be said with the emphasis on the SICK syllable). This is the most plastic aftertasting crap I've ever used...ew. I was really glad I'd had breakfast today before running, so I didn't need the calories as much...but I did need some hydration and the one water fountain I tried by a park wasn't on. I managed to choke down about 3/4 of my bottle, but each time I took a sip, I had to get mentally prepared for how gross it was going to be. Serious BLECH!!
Anyway, 13 miles felt long...as usual, 8 miles was about where the threshold of "fun" was passed, but it wasn't bad and I did fine...kept about a 9:15 average pace and felt good about it. Had plenty of time to walk a cool down and do some lunges...damn, I love vacation! On the way back, I found a Jamba Juice and had a great recovery protein smoothie...then got back for a long shower, lunch with Malia, and a nap on the couch. Ah. The only other potential activity for the day might be another stroll with Dallas...
13.1 mile run
2:01:13
Avg HR = 140
Wednesday, April 23, 2008
Earth day + Birthday
Yesterday was earth day...and other than the tatoo of the earth on the back of my left shoulder, I didn't really do much to honor our nice planet...had to drive to work and carbon footprint my way out to Redmond for some meetings, so I didn't even do no-car Tuesday. Yesterday was a non stop long day, but I did get in an hour on the bike trainer in the a.m....threw in a few 1-min intervals to break monotony, but nothing fancy. Also managed to wedge my weights workout into the afternoon.
Today is my 42nd birthday...holy crap, that's 21 twice and I swear I negative split the second one as it has kind of flown by! To celebrate my birthday, I am flying to San Fransisco in a few hours to see one of my BFFs, Malia until Sunday. My colleagues at work now know me pretty well and, instead of the obligatory cake, they gave me a bag of Luna Bars and a bike route book yesterday! This was GREAT as I chose to spend those extra non-cake calories on 2 Black Butte Porters at Smith Tavern later in the evening...Whoop!! My pal, Nancy, at work also gave me a gift certificate for a massage from Mish and I can't wait to use it when I'm back from San Fran. I also had a fun package to unwrap this morning from my friends, Brenda & Megan and a nice present from my parents...nice to be spoiled :)
I went to swim team this morning and announced to our coach, Emily, that it was my 42nd birthday and that I wanted a set of 4 x 200's to celebrate...and that I wanted as much freestyle as possible--no stroke crap-- in the workout. She obliged and people were quite nice to me at the pool.
I also got in a bike ride today...I would like to report that I rode 42 miles in honor of my 42nd birthday....or that I did 42 hill repeats....but both of those would be big fat lies. I did have a nice 30 mile ride around Mercer Island and back, however...overdressed and sweated like crazy, but too hot is always better than too cold. It wasn't the balmy sunny day I'd hoped for, but dry pavement and no rain is a good enough birthday present for me! My legs were a little tired and I realized I've biked 3 times in 4 days and did that tempo run on the other day...so 30 miles was plenty and I felt I did a pretty good push. I'm planning to do my long run at Malia's tomorrow...a change of route will be good!
Yesterday:
1:00 bike trainer
Avg HR = 127
Today:
3100 yard swim
30 mile bike
1:58:53
Avg HR = 126
Max HR = 159
Avg pace = 15.1
Today is my 42nd birthday...holy crap, that's 21 twice and I swear I negative split the second one as it has kind of flown by! To celebrate my birthday, I am flying to San Fransisco in a few hours to see one of my BFFs, Malia until Sunday. My colleagues at work now know me pretty well and, instead of the obligatory cake, they gave me a bag of Luna Bars and a bike route book yesterday! This was GREAT as I chose to spend those extra non-cake calories on 2 Black Butte Porters at Smith Tavern later in the evening...Whoop!! My pal, Nancy, at work also gave me a gift certificate for a massage from Mish and I can't wait to use it when I'm back from San Fran. I also had a fun package to unwrap this morning from my friends, Brenda & Megan and a nice present from my parents...nice to be spoiled :)
I went to swim team this morning and announced to our coach, Emily, that it was my 42nd birthday and that I wanted a set of 4 x 200's to celebrate...and that I wanted as much freestyle as possible--no stroke crap-- in the workout. She obliged and people were quite nice to me at the pool.
I also got in a bike ride today...I would like to report that I rode 42 miles in honor of my 42nd birthday....or that I did 42 hill repeats....but both of those would be big fat lies. I did have a nice 30 mile ride around Mercer Island and back, however...overdressed and sweated like crazy, but too hot is always better than too cold. It wasn't the balmy sunny day I'd hoped for, but dry pavement and no rain is a good enough birthday present for me! My legs were a little tired and I realized I've biked 3 times in 4 days and did that tempo run on the other day...so 30 miles was plenty and I felt I did a pretty good push. I'm planning to do my long run at Malia's tomorrow...a change of route will be good!
Yesterday:
1:00 bike trainer
Avg HR = 127
Today:
3100 yard swim
30 mile bike
1:58:53
Avg HR = 126
Max HR = 159
Avg pace = 15.1
Monday, April 21, 2008
Lake Union Tempo Run
I went to bed at 8:30 last night...the regular Sunday cleaning of the Shoebox and folding of the small mountain of laundry was postponed until tonight because I was just too wiped out from the weekend. This proved to be a really good decision and I was back in action today with the usual Monday double.
Julie, Sue, and I had a good swim at Seattle U. this morning...the usual 3,000 yards and we got to move out of the wall lane to an open lane in the middle...nice.
I kept track of Seujan's splits at the Boston Marathon online all morning and after I saw that she was done, I went out for my tempo run. I figured that if several thousand people could dig deep for 4 hours including heartbreak hill, I could push it on a flat route for 4 miles. The strategy worked pretty well if I say so myself. I ran at Lake Union...started on the south end with a half mile warm up and then went out-and-back up almost to Fremont on the Westlake side. I'm happy to report this was my fastest tempo run ever and I averaged a 7:27 mile pace!! Whoop!!
Swim: 3,000 yards
Tempo Run:
.5 mile warm up: 4:26
4 miles hard: 29:47
Avg HR = 162
Max HR = ?? (gadget said 206, but there's no way...more like 167, I think)
.75 mile cool down: 6:39
Total: 5.25
40:42
Julie, Sue, and I had a good swim at Seattle U. this morning...the usual 3,000 yards and we got to move out of the wall lane to an open lane in the middle...nice.
I kept track of Seujan's splits at the Boston Marathon online all morning and after I saw that she was done, I went out for my tempo run. I figured that if several thousand people could dig deep for 4 hours including heartbreak hill, I could push it on a flat route for 4 miles. The strategy worked pretty well if I say so myself. I ran at Lake Union...started on the south end with a half mile warm up and then went out-and-back up almost to Fremont on the Westlake side. I'm happy to report this was my fastest tempo run ever and I averaged a 7:27 mile pace!! Whoop!!
Swim: 3,000 yards
Tempo Run:
.5 mile warm up: 4:26
4 miles hard: 29:47
Avg HR = 162
Max HR = ?? (gadget said 206, but there's no way...more like 167, I think)
.75 mile cool down: 6:39
Total: 5.25
40:42
Sunday, April 20, 2008
April is the new December
I'm a little off my game training-wise this weekend...I had to work all day yesterday which meant a mandatory rest day and a one-day weekend (today) to do a lot of things that are not exactly done yet...added to that have been 2 (really fun but really late) nights out and not the usual amount or quality of sleep. Oh, and for one final excuse, the weather has been crazy cold the last few days and there were mentions of snow/rain in today's forecast. Apparently, April is the new December. ANYWAY...I should have done a brick today with a long outdoor ride, but I settled for 2 hours on the bike trainer with a bad movie I've seen before ("Girlfight")and am calling it good. I think I might be able to make up the longer ride during the week this week and I just need to get some stuff done around the Shoebox today...and am planning to go to bed super early tonight.
Bike trainer
2:00
Avg HR = 126
Bike trainer
2:00
Avg HR = 126
Friday, April 18, 2008
TGIF
TGIF. I can still see the taillights of that truck I mentioned yesterday, but I don't think they are coming back toward me...and I might actually be up off the figurative pavement by tomorrow. At the moment, I'm still pretty wiped. Did the usual swim team (3000 yards) this morning and weights at lunch, and am committed to getting a nap before going out with Stacey, Shane, Duncan, and Julie tonight...It's a pre-birthday thing for both Duncan and me and should be fun, but I may need a little extra caffeine to rally since the show we're going to see starts at about the time I usually go to sleep...!
I can tell that I'm 4 weeks out now from the Tour de Cure and closing...I slept like crap last night and at 4:45 a.m. was thinking about the changes that need to be made to the Porto Potty order...yup, I can tell I'm within a month of the event.
I can tell that I'm 4 weeks out now from the Tour de Cure and closing...I slept like crap last night and at 4:45 a.m. was thinking about the changes that need to be made to the Porto Potty order...yup, I can tell I'm within a month of the event.
Thursday, April 17, 2008
If you lived here, you'd be home now...
So here's how the last 3 days have felt: Tuesday I was hit by a truck. Wednesday the same truck backed up and hit me again. This morning, just to make sure I was flattened, the same truck ran over me again. I'd like to think that the truck is now driving out of town so I can pick myself up off the pavement. OK, OK, a little over-dramatic, but hey, this is my blog and part of its purpose is for me to whine.
Today was long run day...I went to bed (on a full stomach, oof) at 9:00, woke up before the alarm, and felt OK. I didn't really know what my route was going to be, but I did know I was NOT going to run from the Shoebox and do that damn hill at the end, a decision I was very happy to have made 2 hours later. I drove down to Boyer/23rd and started by running about 5:35 a.m. I started down Boyer with no traffic and a lot of very enthusiastic birds chirping...over the bridge, toward UW on the BG trail, up into UW for a quick tour of the quad, back to the trail...then I realized how close I was to Ravenna Park. Cool. So I went up the Ravenna Park trails to Cown Park...and then realized how close I was to Greenlake and started calculating mileage in my head. I thought if I did the long side of Greenlake and down Stone Way, it'd be about right (oops, shoulda done the short side). By the time I got to Greenlake (6ish miles), I was thinking that maybe I should re-consider doing Olympic Distance races instead of Half Ironmans...this was just seeming really long already. Kind of like those signs on new buildings that say, "If you lived here, you'd be home now!" a 6-mile run would've been just fine today. But, too late, entry fees have been paid and I know I will not feel this tired ALL the time...plus, I was out there with no other way to get back, so of course, I kept on going. Turns out I under-estimated the distance and hit the 12 mile mark about 1.25 miles away from my car giving me an opportunity (well, necessity) for extra credit...exactly what I did not want this morning. Oh, well. I decided to practice the run/walk thing and did 1 minute run/1 minute walk that last 1.25 miles and that was much better.
Today's beverage selection was Clif Electolyte Cran-Raspberry flavor. Not bad...less syrupy than the Cytomax I tried a couple of weeks ago...might use it again.
Tomorrow will be swim-only and I have to work all day Saturday...something I am completely dreading, but will force a rest day that may be a gift from the universe and give me a little more recovery before Sunday's bike workout.
Long Run:
12 miles: 1:54:16
Avg HR = 136
1.25 walk/run: 14:00
Avg HR = 121
Total:
13.25 miles
2:08:15
Today was long run day...I went to bed (on a full stomach, oof) at 9:00, woke up before the alarm, and felt OK. I didn't really know what my route was going to be, but I did know I was NOT going to run from the Shoebox and do that damn hill at the end, a decision I was very happy to have made 2 hours later. I drove down to Boyer/23rd and started by running about 5:35 a.m. I started down Boyer with no traffic and a lot of very enthusiastic birds chirping...over the bridge, toward UW on the BG trail, up into UW for a quick tour of the quad, back to the trail...then I realized how close I was to Ravenna Park. Cool. So I went up the Ravenna Park trails to Cown Park...and then realized how close I was to Greenlake and started calculating mileage in my head. I thought if I did the long side of Greenlake and down Stone Way, it'd be about right (oops, shoulda done the short side). By the time I got to Greenlake (6ish miles), I was thinking that maybe I should re-consider doing Olympic Distance races instead of Half Ironmans...this was just seeming really long already. Kind of like those signs on new buildings that say, "If you lived here, you'd be home now!" a 6-mile run would've been just fine today. But, too late, entry fees have been paid and I know I will not feel this tired ALL the time...plus, I was out there with no other way to get back, so of course, I kept on going. Turns out I under-estimated the distance and hit the 12 mile mark about 1.25 miles away from my car giving me an opportunity (well, necessity) for extra credit...exactly what I did not want this morning. Oh, well. I decided to practice the run/walk thing and did 1 minute run/1 minute walk that last 1.25 miles and that was much better.
Today's beverage selection was Clif Electolyte Cran-Raspberry flavor. Not bad...less syrupy than the Cytomax I tried a couple of weeks ago...might use it again.
Tomorrow will be swim-only and I have to work all day Saturday...something I am completely dreading, but will force a rest day that may be a gift from the universe and give me a little more recovery before Sunday's bike workout.
Long Run:
12 miles: 1:54:16
Avg HR = 136
1.25 walk/run: 14:00
Avg HR = 121
Total:
13.25 miles
2:08:15
Wednesday, April 16, 2008
Still draggin' Wednesday...
Swimming was fine this morning...but the rest of the day, I was really dragging again/still. I got to bed at 9:15 last night, but when the alarm woke me up this morning, I was not done sleeping.
A couple hours before bike group this evening all I wanted was to sleep...and eat. So I ate a Clif Bar and got myself down to Madrona to do the workout. We did some speed/cadence/power stuff down to Seward Park...or, well, we were supposed to. I kind of kept with the program on the way to the park...and in the park we alternated hard/easy laps of the top of the park. I had time to get in 8 loops and I did really push it on the 4 hard ones...HR hit 162 on one of them. Coming back to Madrona, I must admit I basically cheated and went 1 min hard/1 min easy and didn't do the prescribed cadence/gear ladder we were supposed to do. When we got done, the evening and the temperature were quite nice and I almost wanted to do a few more flat miles, but then I remembered how damn tired I've been for 2 days...went directly home to shower, eat and very soon will tuck myself in for some needed recovery sleep.
Swim: 3050 yards
Bike:
55 minutes
15 miles with intervals/speed
A couple hours before bike group this evening all I wanted was to sleep...and eat. So I ate a Clif Bar and got myself down to Madrona to do the workout. We did some speed/cadence/power stuff down to Seward Park...or, well, we were supposed to. I kind of kept with the program on the way to the park...and in the park we alternated hard/easy laps of the top of the park. I had time to get in 8 loops and I did really push it on the 4 hard ones...HR hit 162 on one of them. Coming back to Madrona, I must admit I basically cheated and went 1 min hard/1 min easy and didn't do the prescribed cadence/gear ladder we were supposed to do. When we got done, the evening and the temperature were quite nice and I almost wanted to do a few more flat miles, but then I remembered how damn tired I've been for 2 days...went directly home to shower, eat and very soon will tuck myself in for some needed recovery sleep.
Swim: 3050 yards
Bike:
55 minutes
15 miles with intervals/speed
Tuesday, April 15, 2008
Low energy Tuesday
I slept in a little today...I did NOT want to get up and did NOT want to get on the bike trainer. But auto-pilot took over and I did both, though neither with much gusto. Fortunately, the bike workout was just an hour aerobic with no bells & whistles and I could just watch TV...and look across the Shoebox at the coffee maker which served as the finish line. Didn't have the time or the enthusiasm for walking to work/no-car Tuesday today and kept daydreaming all morning about where I might be able to wedge a nap into the day...still thinking that maybe it could happen in the dentist chair when I get my teeth cleaned later this afternoon. I lifted weights at lunch and started feeling a little more energy after that (and lunch), but am glad there are no more workouts today. I have a Bikeworks board meeting tonight and am hoping it ends on time so I can be in bed early.
Bike trainer:
1:00
Avg HR = 124
Bike trainer:
1:00
Avg HR = 124
Monday, April 14, 2008
Regular Monday
Here we are back at Monday again...that whole Dalai Lama compassion theme happening in Seattle these days doesn't really apply to triathlon training, at least not today. It was the usual Monday swim/run double.
Swim team was really good...just Karen W. and me in the lane and the workout was pretty no-nonsense...3,200 yards.
The run today was intervals on a pyramid of 1, 2, 3, 4, 3, 2, 1 minutes with a minute recovery between each. When I got to work this morning, I discovered that today's forgotten object was the GPS/HR monitor and I really didn't want to do this workout without the gadget (OK, I never want to do workouts without the stat read-out, I admit it). I had to do an errand for work anyway, so I went home and did my run/shower there...ran down the hill to Interlakken and ran back and forth in Interlakken for the intervals...then UP the hill back home. I'd have preferred a nice flat warm up/cool down, but I'm not nearly as scared or annoyed by hills as I used to be, so it was fine. I tried to work on stride length and the lean on the speed work...I was noticing my tendency to try to stride out long, especially at the beginning of an interval (visual of a triple jumper)...but I kept thinking about that "Chi Running" stuff and keeping my steps smaller (which was NO problem on that hill home, btw). I was not getting my lean on very well, but did try to shorten the strides. I wasn't quite as fast today, but maybe the varied terrain had something to do with it...yeah, that's it. Anyway, good healthy butt-kicker and off to another week.
Swim: 3,200 yards
Run:
9:30 warm up (1.1 miles)
Pyramid with 1 minute walk/run recovery:
1:00: .16 mile, Avg HR 165
2:00: .29, 158
3:00: .41, 158
4:00: .54, 162
3:00: .41, 160
2:00: .28, 157
1:00: .13, 154
12 minute moderate run 1.25 miles)
Total:
5.1 miles
44:05
Avg HR = 155
Max HR = 170
Swim team was really good...just Karen W. and me in the lane and the workout was pretty no-nonsense...3,200 yards.
The run today was intervals on a pyramid of 1, 2, 3, 4, 3, 2, 1 minutes with a minute recovery between each. When I got to work this morning, I discovered that today's forgotten object was the GPS/HR monitor and I really didn't want to do this workout without the gadget (OK, I never want to do workouts without the stat read-out, I admit it). I had to do an errand for work anyway, so I went home and did my run/shower there...ran down the hill to Interlakken and ran back and forth in Interlakken for the intervals...then UP the hill back home. I'd have preferred a nice flat warm up/cool down, but I'm not nearly as scared or annoyed by hills as I used to be, so it was fine. I tried to work on stride length and the lean on the speed work...I was noticing my tendency to try to stride out long, especially at the beginning of an interval (visual of a triple jumper)...but I kept thinking about that "Chi Running" stuff and keeping my steps smaller (which was NO problem on that hill home, btw). I was not getting my lean on very well, but did try to shorten the strides. I wasn't quite as fast today, but maybe the varied terrain had something to do with it...yeah, that's it. Anyway, good healthy butt-kicker and off to another week.
Swim: 3,200 yards
Run:
9:30 warm up (1.1 miles)
Pyramid with 1 minute walk/run recovery:
1:00: .16 mile, Avg HR 165
2:00: .29, 158
3:00: .41, 158
4:00: .54, 162
3:00: .41, 160
2:00: .28, 157
1:00: .13, 154
12 minute moderate run 1.25 miles)
Total:
5.1 miles
44:05
Avg HR = 155
Max HR = 170
Saturday, April 12, 2008
Summer preview!
Tough day on the bike today...weather was the best day of the year and I got to ride with Karin G...or well, I got to intermittently ride with her in between chasing her. I got a bit of a butt-kicking, but the times she let me catch up we enjoyed the sun and had some really good conversation. It was totally sunny, smelled like summer, and I think everyone in Seattle who has a bike was riding it today, with the possible exception of people who have a bike AND a boat who were floating around on Lake Washington...I doubt anyone in this city was indoors today. 72 degrees and perfect!! Can I have another????
We took off from Magnuson and Robin rode with us to Logboom...then she turned back and we continued over Juanita and Kirkland out to Marymoor on the path by 520...then we went to Lake Sammamish State Park and took a break. We decided then to return over Newport and the short side of Mercer Island and up the trail to Magnuson. Karin would've gone the hilliest route possible home, but I was already falling apart and asked for the Mercer Island route which she charitably agreed to. She weighs nothing (i.e. scampers up hills) and is a more accomplished athlete than I am, but I'd hoped to stay a little closer to her on the bike. Not to be. For whatever reasons, my legs didn't have it...my avg. pace was a little slower than usual today, but my avg. HR was higher and I was pretty whipped by the end. At about 40 miles, my legs felt a little like hamburger, which made me THINK about hamburgers...which provided a guacamole burger fantasy that was in my head for the rest of the ride. Karin peeled off for home near Magnuson and I went back to my car and bricked around Magnuson Park with a 20 minute run.
This was another good hard training week and I'm more than happy to have a rest/recovery day tomorrow...and am still shooting for that burger tonight after a much-needed shower.
58 mile ride
3:50
Avg HR = 130
Avg Pace = 15.2
20 minute run
2.3 miles
Avg HR = 153
We took off from Magnuson and Robin rode with us to Logboom...then she turned back and we continued over Juanita and Kirkland out to Marymoor on the path by 520...then we went to Lake Sammamish State Park and took a break. We decided then to return over Newport and the short side of Mercer Island and up the trail to Magnuson. Karin would've gone the hilliest route possible home, but I was already falling apart and asked for the Mercer Island route which she charitably agreed to. She weighs nothing (i.e. scampers up hills) and is a more accomplished athlete than I am, but I'd hoped to stay a little closer to her on the bike. Not to be. For whatever reasons, my legs didn't have it...my avg. pace was a little slower than usual today, but my avg. HR was higher and I was pretty whipped by the end. At about 40 miles, my legs felt a little like hamburger, which made me THINK about hamburgers...which provided a guacamole burger fantasy that was in my head for the rest of the ride. Karin peeled off for home near Magnuson and I went back to my car and bricked around Magnuson Park with a 20 minute run.
This was another good hard training week and I'm more than happy to have a rest/recovery day tomorrow...and am still shooting for that burger tonight after a much-needed shower.
58 mile ride
3:50
Avg HR = 130
Avg Pace = 15.2
20 minute run
2.3 miles
Avg HR = 153
Friday, April 11, 2008
Sun!!
Workout-wise, the usual Friday: swam 'n lifted...also walked downtown 'n back while making a little vitamin D...because...
Weather-wise: drastic and welcome improvements...spring sprung and it appears more to come tomorrow!! Bring it!
Happy hour wise: Liberty sushi again...I think I'm hooked :)
Weather-wise: drastic and welcome improvements...spring sprung and it appears more to come tomorrow!! Bring it!
Happy hour wise: Liberty sushi again...I think I'm hooked :)
Thursday, April 10, 2008
Heavy legs Thursday...
Slept in till 6:30 today...legs were a bit cob-webby from the bike hills last night and this week's long run was only 8 miles and I knew I could get it done during the day. So I declared a "no car Thursday," had the usual lots of coffee with the Today show and walked in to work to wake up my legs more slowly. Unfortunately, the cobwebs weren't totally gone from the legs by the time I set out for my run a few hours later...at 2 miles they were pretty heavy and not excited about the excursion AT ALL, despite the opportunity to run through Interlakken. Things improved a little by about miles 4-5 and I got it all done with minimal internal whining...Glad tomorrow is swim/weights and a day off the legs.
8 mile run
1:12:32
Avg HR = 137
Max HR = 154
8 mile run
1:12:32
Avg HR = 137
Max HR = 154
Wednesday, April 09, 2008
Hunger trumps warmth
Today started out well with a good swim. It was only Tatyana and me in the lane and she came over to the Shoebox after swimming for coffee. We solved all the world's problems by 8:00 a.m. and then I had a nice walk to work...I didn't do "no car Tuesday" yesterday, so I wanted to get in at least one walk to/from work this week. I didn't work out at lunch (but did hike to the Licensing Office to renew my driver's license where there was NO line, wow) because Cheryl asked me to help out with her Wednesday evening bike group. Tonight was the first night for the group and several of us dressed for the weather/temperature that was in effect about 2 hours before bike group...we were cold and slightly cranky about it and anxious to get going. Fortunately, it was a hill workout and for a decent amount of time in the middle, I could almost feel my fingers and toes. We did some great hill stuff over on 45th by Metropolitan Market.
By the time I got back to the Shoebox, I was really cold...the only reason I got out of the shower before I tested the outer limits of the building's hot water heater (and turned an even brighter shade of pink than the shrimplike one I already had going) was that I'd have eaten a shampoo bottle if I stayed in there any longer...hunger trumps warmth. Overall, it was a good day...I also managed to chop down my inbox at work from 150+ to about 22...sweet.
Swim:
3000 yards
Bike:
1:00
Hill repeats
Avg HR = 109
Max HR = 159
By the time I got back to the Shoebox, I was really cold...the only reason I got out of the shower before I tested the outer limits of the building's hot water heater (and turned an even brighter shade of pink than the shrimplike one I already had going) was that I'd have eaten a shampoo bottle if I stayed in there any longer...hunger trumps warmth. Overall, it was a good day...I also managed to chop down my inbox at work from 150+ to about 22...sweet.
Swim:
3000 yards
Bike:
1:00
Hill repeats
Avg HR = 109
Max HR = 159
Tuesday, April 08, 2008
Hellooooo legs
OK, so that stair workout yesterday blew up my quads a bit...I could tell they were starting to get progressively more sore overnight. But I guess I can call it good sore, not debilitatingly sore. Fortunately, today wasn't a hard day...did an hour of steady spin on the trainer this morning and lifted weights later. My HR monitor also seems to have had a blowout, so I had to guesstimate a bit on HR on the bike, but I didn't care since there were no intervals.
Tonight will be watching the Women's NCAA basketball final on TV and being quite happy to watch others run around!
Bike trainer:
1:00
Avg HR = 125ish (?)
Tonight will be watching the Women's NCAA basketball final on TV and being quite happy to watch others run around!
Bike trainer:
1:00
Avg HR = 125ish (?)
Monday, April 07, 2008
Stairs 'n hills
Off to another power Monday, though I was not quite as on fire as the last few... I'm, um, almost done sweating off a few extra beers from the weekend...
Had a good swim this morning despite the fact that Anna suggested to Julie and me in her innocent little voice, "Maybe we could do 100s on the 1:25 and push it a little today?" Julie and I looked at each other in apprehension, but figured we should buck up and not be wussy...and we held the first 5 of them. Then, fortunately, Anna went over a lane before the second set so I could come back down to a humane send off.
The midday run was to be 4-5 miles including hill repeats...10x 1 minute + 5x 30 seconds. I decided to change the 1-minute hills to stairs because that sounded more fun. Ran over to the Howe St. stairs and hammered my legs up 'n down as prescribed. I did 5 in a row (1 min up/1 min down), then ran about a quarter mile to get my legs back...then did 5 more...ran a quarter mile...then did 5 x hills up the steep street right next to the stairs. Oof. They were all hard, but a good workout and my quads didn't totally blow up...felt good, especially afterwards.
Swim:
3000 yards
Run:
1.4 mile warm up
5 x 1 minute up stairs (8 flights)/ 1 minute recover/down
.25 mile run
5x 1 minute up stairs/ 1 min. down
.25 mile run
5x 30 second hill/ 35 sec. recover
1.4 mile back
Total:
4.66 miles
54:30
Avg HR = 145bpm
Max HR = 166bpm (Hit 160+ on each set of stairs)
Had a good swim this morning despite the fact that Anna suggested to Julie and me in her innocent little voice, "Maybe we could do 100s on the 1:25 and push it a little today?" Julie and I looked at each other in apprehension, but figured we should buck up and not be wussy...and we held the first 5 of them. Then, fortunately, Anna went over a lane before the second set so I could come back down to a humane send off.
The midday run was to be 4-5 miles including hill repeats...10x 1 minute + 5x 30 seconds. I decided to change the 1-minute hills to stairs because that sounded more fun. Ran over to the Howe St. stairs and hammered my legs up 'n down as prescribed. I did 5 in a row (1 min up/1 min down), then ran about a quarter mile to get my legs back...then did 5 more...ran a quarter mile...then did 5 x hills up the steep street right next to the stairs. Oof. They were all hard, but a good workout and my quads didn't totally blow up...felt good, especially afterwards.
Swim:
3000 yards
Run:
1.4 mile warm up
5 x 1 minute up stairs (8 flights)/ 1 minute recover/down
.25 mile run
5x 1 minute up stairs/ 1 min. down
.25 mile run
5x 30 second hill/ 35 sec. recover
1.4 mile back
Total:
4.66 miles
54:30
Avg HR = 145bpm
Max HR = 166bpm (Hit 160+ on each set of stairs)
Saturday, April 05, 2008
Good brick!
Today was a brick day...and a really good tough one, yowsa. I drove my bike out to Cycle U this morning to help get the first TDC training clinic off the ground. Once Ed and the other uber-competent coaches got my peeps going (10 showed up, yea!), I made an exit and took off from there on my ride.
I needed to do 50 miles with a 10 mile TT in the middle + run 20 minutes. It seemed cold, so I took off on the trail wearing my whole arctic-ready ensemble (lobster gloves, beanie hat, booties, "teflon" jacket) and went out to Marymoor to do the TT on East Lake Sammamish Pkwy. I was toasty by the time I got to the park and downgraded to normal-person gloves. The 21 mile warm up getting out there felt OK, but not great and I wasn't quite sure how well my legs had recovered from the week and how this one was going to go...I hit E. Lk. Samm pretty hard and it was apparent pretty soon by my HR that it would be a tough one...but actually not as awful as I'd thought it might be. Well, except that damn little hill at about mile 5. I tried to attack the hill. It attacked back. I didn't give up, but my HR hit 163. I kept at it, hammered on up and down and into Issaquah. In the last half mile I got a little jacked up by the traffic and had to unclip and hop up to the sidewalk, but I don't think it messed up my time much. I was happy with how hard I pushed this 10 miler...just under 31 minutes.
After the TT part, I was surprised that I felt better for the rest of the ride than I had warming up...it was a little odd and I kept wondering when the bottom was going to fall out, but I felt OK all the way in-- never fell apart (kept on the nutrition, so maybe that was it?). I came up Newport, over Mercer Island the short way, back through the arboretum, the UW, and back up the trail to Magnuson. Despite having a gazillion clothes on, I still had a pretty quick transition to the run and looped Magnuson Park. My legs piped up immediately when I started running...still feeling my hamstrings from Thursday. But the run was OK, too and 20 minutes is nothing. I really like doing bricks because they make me feel like a real triathlete! I ended the run loop by coming up through the off-leash dog park. I love going through there and looking at all the cool dogs...it was a typical crowded Saturday there today and it turned into a bit of an agility test as I had to dodge a lot of 4-legged moving targets, puddles, and dog parents throwing sticks and herding their pets. Not the smartest thing to do at the end of a long workout probably, but it was fun scenery!
This was a really good, strong training week--quality (tempo run and tempo bike) and volume were both up there --got in 14 hours this week.
I'm going to "Hot Flash" later and I hope I can get a bar stool as I'm not sure how well or how long I'll be able to stand up or dance. Glad tomorrow is my rest day.
Brick:
55 mile Ride:
21 miles warm up/moderate
10 Mile TT:
30:51
Avg HR = 149
Max HR = 163
Avg pace = 19.4
24 miles
Total:
55 miles
3:30
Avg HR = 126
Avg pace = 15.7
Run:
2.3 miles
20:05
Avg HR = 144
I needed to do 50 miles with a 10 mile TT in the middle + run 20 minutes. It seemed cold, so I took off on the trail wearing my whole arctic-ready ensemble (lobster gloves, beanie hat, booties, "teflon" jacket) and went out to Marymoor to do the TT on East Lake Sammamish Pkwy. I was toasty by the time I got to the park and downgraded to normal-person gloves. The 21 mile warm up getting out there felt OK, but not great and I wasn't quite sure how well my legs had recovered from the week and how this one was going to go...I hit E. Lk. Samm pretty hard and it was apparent pretty soon by my HR that it would be a tough one...but actually not as awful as I'd thought it might be. Well, except that damn little hill at about mile 5. I tried to attack the hill. It attacked back. I didn't give up, but my HR hit 163. I kept at it, hammered on up and down and into Issaquah. In the last half mile I got a little jacked up by the traffic and had to unclip and hop up to the sidewalk, but I don't think it messed up my time much. I was happy with how hard I pushed this 10 miler...just under 31 minutes.
After the TT part, I was surprised that I felt better for the rest of the ride than I had warming up...it was a little odd and I kept wondering when the bottom was going to fall out, but I felt OK all the way in-- never fell apart (kept on the nutrition, so maybe that was it?). I came up Newport, over Mercer Island the short way, back through the arboretum, the UW, and back up the trail to Magnuson. Despite having a gazillion clothes on, I still had a pretty quick transition to the run and looped Magnuson Park. My legs piped up immediately when I started running...still feeling my hamstrings from Thursday. But the run was OK, too and 20 minutes is nothing. I really like doing bricks because they make me feel like a real triathlete! I ended the run loop by coming up through the off-leash dog park. I love going through there and looking at all the cool dogs...it was a typical crowded Saturday there today and it turned into a bit of an agility test as I had to dodge a lot of 4-legged moving targets, puddles, and dog parents throwing sticks and herding their pets. Not the smartest thing to do at the end of a long workout probably, but it was fun scenery!
This was a really good, strong training week--quality (tempo run and tempo bike) and volume were both up there --got in 14 hours this week.
I'm going to "Hot Flash" later and I hope I can get a bar stool as I'm not sure how well or how long I'll be able to stand up or dance. Glad tomorrow is my rest day.
Brick:
55 mile Ride:
21 miles warm up/moderate
10 Mile TT:
30:51
Avg HR = 149
Max HR = 163
Avg pace = 19.4
24 miles
Total:
55 miles
3:30
Avg HR = 126
Avg pace = 15.7
Run:
2.3 miles
20:05
Avg HR = 144
Friday, April 04, 2008
Concise summary
Swimteam workout, good.
Body, tired.
Coffee, essential.
Weights, later.
Nap, I wish.
Friday, shew.
Body, tired.
Coffee, essential.
Weights, later.
Nap, I wish.
Friday, shew.
Thursday, April 03, 2008
Back-to-back butt kicking
Long run day this morning. I woke up a few times during the night slightly anxious about the fact that I could still feel yesterday's bike ride in my legs and had to run 11 miles when I got up. But...whatever, good to run on tired legs, right? And I'm still pretty happy that I CAN run, so off we go. I was up early and started running by about 5:30. I had some ideas, but not an exact route, so I kind of made it up along the way...ziz-zagged capitol hill, down the Howe St. stairs, a little of Eastlake and the bridge (sunrise starting, sliver of moon, very cool view there of the mountains), Portage Bay, UW, and out-and-back in the arboretum, and back up through Boyer/19th/Interlakken. It didn't seem that cold when I started, but by the time I was in the arboretum, I was fantasizing about having my hands around a warm cup of coffee...my fingers felt frozen and really hurt, despite the smartwool gloves. My ears were even cold and that almost never happens. I was not setting any speed records, for sure, and the last mile or so was ALL uphill (and took about 11+ minutes)...my legs and I know each other quite well at this point and they have informed me that they will be sore tomorrow and that they will be taking a personal day. Do not expect to be called up on until Saturday or you will get the voicemail...the arms will be handling the swim/weights tomorrow. My hamstring hurts now and my hip could use a little WD-40, but all things considered, I actually felt pretty good this morning.
I have a new project of sampling different brands and flavors of sports drinks on my long runs. Since I hate carrying the bottle, I decided it might make things more interesting to have a new drink to try each week. Today's beverage was Cytomax, pink lemonade flavor. After the first sip contrasted yuckily with the residual toothpaste in my mouth, it wasn't TOO bad. Really sweet and kind of syrupy, but I needed the calories and it certainly wasn't as bad as anything fruit punch-flavored. Not sure I'll use it again, but I did drink most of it and I'll give it a "decent" rating...
11.25 mile run
1:48:37 (Avg mile pace of 9:39)
Avg HR = 141
I have a new project of sampling different brands and flavors of sports drinks on my long runs. Since I hate carrying the bottle, I decided it might make things more interesting to have a new drink to try each week. Today's beverage was Cytomax, pink lemonade flavor. After the first sip contrasted yuckily with the residual toothpaste in my mouth, it wasn't TOO bad. Really sweet and kind of syrupy, but I needed the calories and it certainly wasn't as bad as anything fruit punch-flavored. Not sure I'll use it again, but I did drink most of it and I'll give it a "decent" rating...
11.25 mile run
1:48:37 (Avg mile pace of 9:39)
Avg HR = 141
Wednesday, April 02, 2008
Humbled on the bike
Today was one of the days when I appreciate the best perk about my job: route development. I had a meeting in Tacoma this morning and then drove to Marymoor to meet one of the great volunteers on my committee, Rebecca, to ride the 45 mile Tour de Cure route. We started out about 11:00 a.m. and it was pretty cool, but sunny... we agreed that sunshine makes pretty much everything in the whole world better and happier. Rebecca is a really strong athlete (i.e. placed in Fat Salmon last summer) and has been on her bike a LOT in the last few months, so I sort of expected to be humbled...that expectation was quickly met. Fortunately, on the several occasions when she dropped me, I could at least keep her in sight. I'm going to choose to believe that me being able to stay within range was due to my cycling ability, but if I'm honest, I should probably admit it was because she is nice and because I knew the route so she needed me to keep up and tell her where we were going. I kept thinking that I really need to get my butt out on the bike on the ROAD more and not on the trainer so much...I can really tell that I need it. Anyway, I was humbled, but not demoralized, and had a great ride in the long overdue sun. It was really nice to ride with someone who made me push a little harder and also have some nice conversation along the way. We also actually did do some work I needed to do on the route related to the rest stops, etc.
Then I got to come home to the Shoebox which was toasty from the sun and smelled great because I'd left some really good barley/corn/tomato/Mexican seasoned stuff in the crockpot...ah, beer and burritos. A good day NOT in the office!
46.8 mile ride
3:03
Avg HR = 126
Avg pace: 15.3
Then I got to come home to the Shoebox which was toasty from the sun and smelled great because I'd left some really good barley/corn/tomato/Mexican seasoned stuff in the crockpot...ah, beer and burritos. A good day NOT in the office!
46.8 mile ride
3:03
Avg HR = 126
Avg pace: 15.3
Tuesday, April 01, 2008
Urban hiking
Didn't get a lot of sleep or very good sleep last night, but was up and off to swim this morning anyway...today it was Mackenzie, Anna, and me in the lane and I got a little more than the usual yardage...good 3,250 yard swim. It was an "optional" bike today and I opted for NOT...I walked to work and back, and to a meeting over at the Columbia Tower in the middle of the day, so I'm sure I got in at least 5 miles of miscellaneous urban hiking throughout the day...and lifted weights...so it's not like I didn't get in a little supplemental movement. Had 2 social things after work, so there was no more time in the day to bike anyway. All the walking was nice...it was a bit cool today, but there were now snowstorms, rain, or ice pellets and seeing some blue sky in our fair city was a very welcomed change! This spring thing might actually happen...
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