first run bike swim day in a while

May
18 17 bike tougo to GHS to Sanctuary to KC Jail to UGM to RAC to Home
1 swim 40 min @ GHS w Brad Davis
5 run w Joe and 6x800 3.01 3.06 3.04 3.08 3.03 3.00 w 3.00 rest or less
15 5 run Beat the Bridge 6:50 pace 6:39 6:51 6:59 6:44 6:44 33.58 2 mi bike
13 3.7 mi loop w Doug Mercer Island
10 20 mi 8:20 7:44 8:16 8.26 8.10 8.31 8.17 9.17 8.20 8.46 8.29 8.08 8.38 8.17 8.29 8.26 8.25 10.27 12.48 12.49 9min mile avg 179#
6 5 mi 35:11 6:56 7:02 7:00 7:17 6:55 183#
2 12x400 1.29 1.24 1.26 1.27 1.28 1.27 1.29 1.29 1.28 1.27 1.28 1.24 avg 1.27 42:06
1 1.5 rode to church and back
April
29 13 mi ran slow w dog 2:08
27 9 mi 7.15 7.28 7.58 8.05 8.48 8.24 9.20 8.44 4.30 plus 20 min walk 177#
25 4x1600 6.28 6.37 6.45 6.36
24 2 mi frisbee 30 min plus short walk
22 5 mi 9.26 8.47 9:00 4:37 plus walk back...died
20 5 mi 8.10 7.28 7.50 9.38 10.29 (43.34) 181#
18 8x800 3.04 3.09 3.15 3.12 3.18 3.17 3.18 3.16

1/2 Marathon

Had a good month of training with a pretty decent 1/2 marathon to show for it. Good to get back in the pool briefly...need to swim more. If the rain will ever break I'll ride more and get the family out.

4/16 14 miles 7.17, 7.32, 7.35, 7.35, 7.35, 7.45, 7.45, 8.00, 8.10, 8.10, 7.51, 7.51, 7.51, :38 13.1 miles 1:41:38 7:45 Pace Magnuson Park 182#


4/15 1.5 miles Bike
4/14 3 miles Bike 181.8#
4/13 8.5 miles 7:05, 7:11, 7:16 22.28 5K + 5bike 181.2#
4/12 181.6#
4/11 5.5 miles 12x400m 1.35, 1.25, 1.26, 1.26, 1.25, 1.27, 1.29, 1.28, 1.29, 1.29, 1.30, 1.30 41.16 total w rest, 1.5 mi bike to work
4/9 .5 mile 20 laps in pool, 25 minutes
4/8 .5 mile 20 laps in pool, 30 minutes
4/7 6 miles 3 on treadmill, 3 on stationary bike Enzian
4/5 17 miles 8:33, 8:10, 8:17, 8:08, 7:56, 8:00, 8:17, 8:47, 8:45, 8:25, 8:03, 9:09, 8:40, 8:50, 8:45, 9:09, 10:30 8:30 average 179.4#
4/4 1.5 miles Bike to work
4/1 180.8#
3/30 13.5 miles 8:16, 7:43, 8:15, 7:57, 7:46, 7:50, 8:01, 7:50, 7:46, 8:17, 7:55, 8:11, 10:13 180.6#
3/29 4 miles Bike to work, home, church, work, home
3/28 3.5 miles Bike to work, Tina's
3/27 5 miles 9:27, 9:07, 10:05, 36:58 183.2#
3/25 9 miles 8:54, 8:02, 8:25, 8:26, 8:27, 8:23, 8:31, 8:29, 9:49 183.4#
3/23 10 miles Rode bike
3/23 5.5 miles 8:58, 8:02, 8:19, 8:51, 10:11
3/21 3.5 miles 3x1600m 6.38, 6.59, 7.23 184#
3/19 3 miles Rode 3 miles
3/19 10.5 miles Ran with Ryan Seward, Lake Wa Blvd 1:34:27
3/18 1.5 miles Rode to work
3/17 8.5 miles Rode to Remo's, walked Seward Park loop
3/15 17 miles Ran to Mercer Island and back 186.8#
3/14 10.5 miles Rode to South Park and Back

Running again

I'm about 7 or 8 weeks into a marathon training plan. The idea is to train hard 3 days a week with intervals, tempo runs, and long runs, and cross-train hard 2 days a week. I like the plan because I can fit it into my schedule. The cross-training isn't going so hot. The plan assumes that I had a base of running miles before starting the plan which isn't true. So I'm limping along. I ran 16 miles yesterday. I'm rather sore.

I'm battling weight. I was up to 193 in Dec and Jan. I was at 182 in September when I did the Triathlon in 2010, and I was 169 when I did my first half-ironman triathlon. No wonder running was easier!

I am down to 188 or so, which feels better, but I have a ways to go. I'm eating less meat and less dairy and more fruits and vegetables...it seems to be helping.

I'll be joining some friends for some long runs in the next month or two. I did St Paddy's Day Dash, 3.7 miles at just over 7 minute pace last Sunday. I'll be doing a 13.1 mile run/race in another month, hopefully at about 8 minute pace or faster. Then I hope to do the Capital City Marathon in May, but am holding it lightly. I may hold off and focus on a triathlon in September (1/2 Ironman again), and then try to do the Seattle marathon in November. It is quite fun to train towards a goal, and I feel like there is some traction in the training plan.

I did the Greenlake Gobble 5k in November with very little training and ran 22.38, about 7:20 pace.

I'll get there. I'm glad to be on the move again after a fairly sedentary fall. If I can drop down to the 170's I'll be pretty happy and a bit more fleet, I think.