Rest 12/23 - 12/28

I'll be visiting my parents for a few days, and won't get any exercise in. If I had thought about this more, I would have packed some running gear, in order to get some runs in. But, I didn't.

Strength 12/22

Strength training for 40 minutes, doing an upper body and arm workout. Again, not looking to move up in weight - I'm just doing reps of reasonable weight.

My plan is to do one more week of this, and after that try to get to the gym twice a week and add in leg exercises. If I can't do twice a week, I'll make my one trip a week an all-body workout.

Bike 12/22

I got on the trainer and ground out 1:30 at high cadence, in the 39x17. I also watched "50 First Dates" which I enjoyed quite a bit!

Rest 12/21

Somehow, I pulled a muscle in my lower back on the right side. At least, that is what it feels like. As a result, leaning forward - what I would do if I were to ride on the trainer - hurts a little bit. I decided to skip a trainer ride and the gym so as to not aggravate this.

My best theory on the origin of this annoyance is my volleyball games on Sunday.

No Swim This Week?

Late last night I realized the high school I swim at is likely on winter break, and thus the pool will be closed.

That isn't exactly true - the pool is still open for morning lap swim, from 6:00 am to 7:30 am.

But, who am I kidding - there is almost no way I can get up at 5:30 am to hit the pool. I will try my hardest to do this Friday morning, as I leave to visit my parents in the early afternoon. At least then I can sleep on the plane!

Base Week 7

Dec 13 - Dec 19

	Time
Swim	0:42
Bike	2:12
Run	1:37
Strength	0:40
Weight	139.6 lb
Body Fat	16.7%

Getting better... what surprises me is that I've lost a bit of weight.

Run 12/19

This morning was the 12 K's of Christmas run in Kirkland. Unlike yesterday, this morning was cold, windy, and rainy. The course was also moderately hilly, and combined with the fact I didn't sleep too well, my heart rate was out of my target zone. Mostly, I just wanted to finish and get out of the cold and rain, so I pushed a little harder than I planned to.

The run started at the Kirkland marina, did and out-and-back loop up and down a hill, and then the minor climb toward I-405. We turned right and hit the hilly portion of the course, ultimately winding up on Lakeview boulevard for the flat finish.

This was a fun time, despite the weather. I did about 1:06:37 by my watch (8:57 min/mile pace), 1:07:19 official time, which I was happy with.

Check out the course elevation, taken from my heart rate monitor:





The best thing about this race was I wore my very stylish present from T2: "Happy Holiday" running socks. That's worth at least a few minutes right there. ;)

More bike thoughts

While riding I came to the conclusion that I won't buy another bike for the trainer. I mean, that just doesn't make sense. Spending a boatload of money won't help me finish the ironman! I just need to train more, especially on the bike.

After I get my Trek back, with the powercranks on it, I can use it for pedaling drills. For the trainer, I'll use my Cervelo. As for riding outside, I can also use the Cervelo. If it is raining, I am 95% likely to ride by myself, in which case I don't need fenders (and thus can ride the Cervelo), or can be as slow as I want (and thus ride the Trek with powercranks).

Basically, I can take the 10 minutes or so to put the Cervelo on and off the trainer, to save hundreds on another bike.

What I am willing to do is investigate finding a different aerobar system for the Cervelo. I think the Cinelli's are very agressive, and I just can't get comfy enough as my torso just isn't that long. This issue came up during my bike fit with Erik Moen - he said he would shorten the stem except he couldn't on my setup, and the seat is as far forward as he is comfortable putting it. I don't want to be overbalanced and fly over the handlebars if I have to brake hard!

So, after I'm back from Christmas I plan to take my bike into Sammamish Valley Cycles and describe what I want. Even though I didn't buy my bike there, I am sure they can help me change around the handlebars/aerobars/stem.