Run 12/11

My friend A is visiting from Oregon, and we drove to Kent for the Christmas Rush fun run, a 5K and 10K. We did the 10K.

It was a nice dry day, chilly in the morning, but it eventually warmed up nicely. The run was flat, a loop along the Green River. I ran it in 56:46, and was above the 70% heart rate. Well, tomorrow at the Jingle Bell run I'll take it really easy. A finished a few seconds behind me.

The run felt good, but may have been too hard a pace. I'm sure I didn't destroy my training plan or anything - the goal was to run with A, and that is the pace A ran. I guess what really happened is my fitness has slipped a bit, which is to be expected, as I've run faster at less effort in the past.

Slacker 12/10

I've got to start getting up earlier, because the mornings are the only time I can consistently workout. More accurately, in the mornings, not enough distractions accumulate, so I should be able to get a consistent workout in.

Yesterday, I went to dinner and dessert with a friend, so that took the evening. We had coffee late, so I slept like crap and basically crawled out of bed late this morning. Today, I have a friend visiting from out of town so I cut out of the NCAA volleyball tournament early.

The point is, I don't have the most exciting life but there are a few things in the evenings I want to do. Be social and all. If I think to myself, oh I'll just work out this evening, invariably something comes up and I wind up not working out.

So, yesterday and today I didn't do anything in the morning, and had other fun stuff in the evening. That's fine once in a while, but I'm not going to be finishing if that happens to often!

Maybe I'll feel better about it if I get some decent runs and bikes in during the weekend.

Run 12/8

I slipped out of work a little early to get in a run around my neighborhood - 3.1 miles in 38 minutes. My course includes climbing the 120th St/132nd Ave hill, and I kept my heart rate < 70% the entire time.

I wore my reflective vest, but I think I might go out with a blinker next time as well.

Strength 12/7

I finally hauled myself into the gym this evening, for a 45 minute arm and back workout. It had been many months since I was last in the gym, and I would like to change that so I strength train once or twice a week. Preferably on days I swim, since that makes a nice pairing of workouts.

I did bicep curls, lat pulldowns, chest press, tricep barbell lifts (I'm not sure what the real name of this exercise is), tricep press, pec fly, lower back. I used light weights, and will work up slowly. My goal isn't really to "body build" but to gain a bit of strength and then maintain it.

Maybe I'll make a table of the weights I used.

Swim 12/7

Got away during lunch to swim 1500 yards. Felt good, except my breathing is off again - it was lots of mistimed breaths and small amounts of water, rather than big lungfulls of pool water.

I did it as 8x100, 4x200, and 1x100 to cool down.

Base Week 5

Nov 30 - Dec 5

	Time
Swim	0
Bike	1:00
Run	1:00
Strength	0:00
Weight	142.0 lb
Body Fat	16.9%

I'm just getting back into consistent exercise!

Bike 12/5

I got up late and didn't find JHS online to ask about riding. Since it was drizzly I figured JHS might have skipped it anyway. The weather improved and I was about to head out for a ride when I got in touch with T2 and found that T2 was about to do a trainer ride. Glad for the extra motivation of riding with a training partner, I met T2 and we did a trainer ride while watching some TV - recordings of ITU races.

Midway through, JU showed up, and it was interesting to listen to JU's commentary on the races. JU has a unique perspective on what we were watching, and it added quite a bit.

I did 1 hour on the trainer at high cadence. Sine it has been about a month since I had ridden at all, and my legs didn't feel like jelly, I was very pleased.