Green Lake Swim
First open water swim of the year! I’ve been waiting to swim in Lake Washington, but it’s still a chilly 53 degrees….which makes Green Lake feel quite balmy at 63 degrees. Swam about a half mile across and back so right around 1 mile. I realized I tend to swim crooked and pull to the right so must keep that in mind for the race this weekend.
Logbook Activity
- Type: Swim
- Date: 05/26/2008
- Total Time: 00:40:00.00
- Distance: 1760 yd
- Average Pace: 2:16.36/100yd
Filed under: Swim
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Bike Ride to Central Market
Leisurely ride with Jeff up the Interurban trail to Central Market in search of some special ingredients for making Thai summer spring rolls and Vegetarian Pad Thai. Turned out oh so yummy with lots of leftovers! It was such a nice day and I’m really starting to enjoy doing errands with my old mountain bike instead of my car! It’s a great “free” feeling!
Logbook Activity
- Type: Cycle
- Date: 05/24/2008
- Time: 16:00:00
- Total Time: 00:40:00.00
- Distance: 8.8 miles
- Average Speed: 13.2 mph
Filed under: Cycle
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Long run
Nice long easy run from my house and around Green Lake a few times and back. Foot felt pretty good and so did everything else. :) A bit crowded at the lake though with this nice weather!
Logbook Activity
- Type: Run
- Date: 05/24/2008
- Time: 11:00:00
- Total Time: 1:45:00.00
- Distance: 11 miles
- Average Pace: 9:32.34/mile
Filed under: Run
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Pool distance revelation! Yippee!
Went to my early morning swim workout today for the 3rd time. It was a great workout, and I feel like my technique is slowly getting better! 
For the life of me though I haven’t been able to figure out why I seem to swim so much faster (and have a lower stroke count) at this session than at my regular gym pool on my own. I figured it was just because I tend to push myself more in a class setting than when I’m by myself, but today I had a nice surprise as I realized the gym pool I’ve been swimming in is actually 25 meters (27.34 yds) and not 25 yards! So all this time I’ve been frustrated with my 100 yd time at the gym, when actually it was 100 m. This translates to about 10-11 seconds difference so that made me very happy! My 1:45 pace at the gym was actually closer to 1:34 for 100 yards. That’s MUCH better and now I feel like I’ve made some progress over the last couple of months! Now let’s hope I can maintain that pace for the full 1.2 miles! 
yeah right!
Logbook Activity
- Type: Swim
- Date: 05/22/2008
- Time: 08:56:45
- Total Time: 1:00:00.00
- Distance: 2400 yd
- Average Pace: 2:30.4/100yd
Filed under: Swim
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Bike Commuting w/ Old Purple
Ok, so I’ve rediscovered an old love! I’ve had this OLD Trek mountain bike sitting around forever! It was my bike in college and really hasn’t been used much since. A few rides to work about 8-9 years ago, but nothing since then. I’ve gotten more into biking in the last year or so and have since picked up a couple of new bikes (road & tri). I’ve really been wanting to bike commute more. Although working from home poses a challenge to my desire to bike commute! I wish there was an efficient way to cart around my clients to look at homes, but I’m afraid they’d just think I was a total nut job if I showed up with some sort of bike rickshaw! Although I really want to be the rickshaw realtor! 
On another note, I’ve been afraid to regularly lock up my road bike cause I feel like eventually it will get stolen. I’ve puttered around town a little bit on it, but never leave it locked up alone for too long! So anyway, with my desire to have an el cheapo commuter bike, yesterday I decided to try to breathe life back into “old purple” - my vintage 1993 or 94 Trek Mountain bike. This thing had been pretty well thrashed so I wasn’t sure what I was in for. Luckily, it wasn’t in too bad of shape….cleaned it up (this took forever), oiled the parts, made some adjustments to brakes, shifters, etc. and picked up some cheap new slicks, a rack and a trunk and I was all set! I still need to replace a couple of frayed cables, and perhaps put on some fenders to keep the spray off, but other than that it’s working great!
I took the inaugural ride on my “revived old purple” this morning from a pastry shop in Ballard. And later I rode it to the gym and swung by the grocery store on my way home where I decided I was in love with the old bike again and it’s new luggage capacity! Not only did I have a backpack full of gym stuff, but I managed to put a large basket’s worth of groceries in the new trunk! I didn’t go lightly with my shopping….half gallon of milk, jar of pasta sauce, container of salad greens, loaf of bread and much more. I managed to fit it all in there! wahoo!
I’m hoping to do most of my running around town with this bike instead of my car. Now if only I had a real commute to work I’d be all set!
I need to come up with a much better name for my new old steed….any suggestions?
Logbook Activity
- Type: Cycle
- Date: 05/21/2008
- Time: 18:00:28
- Total Time: 00:45:00.00
- Distance: 9.5 miles
- Average Speed: 12.67 mph
Filed under: Cycle
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Bike Ride
Had a great day started off with a nice sunny ferry ride over to Bainbridge Island for brunch. I was thinking about dragging my bike over there for a ride after brunch, but opted instead to trek it up to Lake Stevens one more time for a ride on the course. Got a later start than I normally like, but it was still a great ride. I even had a water bottle exchange station (aka my car) after 1 loop, cause I definitely needed more fluids! I also paid pretty close attention to my nutrition and # of calories on this ride…need to get that all dialed in over the next few weeks. I seem to do much better if I take in around 250 - 300 calories per hour.
I regularly sipped on my Gu sports drink and tried to eat something every 30-45 minutes which consisted of:
1 1/2 packages of shot blox (cran-razz, no caffeine) - 300 calories
2 Vanilla Bean Gu’s (w/ caffeine) - 200 calories
3 bottles of Rasperry Gu Sports Drink - 450 calories
2 salt tabs (Endurolytes) before starting, 2 more at halfway point (I only use these on hot days)
1/2 bottle of plain water
Total of 950 calories over the 3 1/2 hr ride. According to my polar heartrate monitor and watch, had an average heart rate of 160 and burned approx 2166 calories.
This course is very hilly so I think I will swap out my Cervelo’s 11-23 cassette for a 12-25 or even 12-27 before the race to hopefully save my legs a bit for the run. There are a couple of hills that I have to really mash with the 11-23. Anyone know….will I need a longer chain to do this?
Loop 1 time - 1:43
Loop 2 time - 1:47 (includes time stopped at car to get more water)
Not a bad time considering I’m slowing and stopping for traffic, and am braking on the downhills because of traffic. AND, it wasn’t my race pace so I think my goal of a 3:15ish bike time is definitely do-able as long as there are no breakdowns or flats! Although some of those hills still kick my ass!
Logbook Activity
- Type: Cycle
- Date: 05/18/2008
- Total Time: 3:30:00.00
- Distance: 56 miles
- Average Speed: 16 mph
Filed under: Cycle
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Long hot run!
Wow, it was already 75 degrees and humid at 8am this morning! I’m glad I got out early for my run as rumor has it it hit 94 today! yikes! That’s terribly hot for Seattle in May! Hopefully this weather will warm up the bitterly cold lakes a bit as I have my first tri of the season in 2 weeks and lake temps are only 51 degrees! brrrr!
Run was good - ran over to greenlake and around twice (stopping at each water stop for a sip) and then back which totals just over 10 miles.
Logbook Activity
- Type: Run
- Date: 05/17/2008
- Total Time: 1:38:00.00
- Distance: 10.2 miles
- Average Pace: 9:36.92/mile
Filed under: Run
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Run
Following my training plan, I did a 55 min run consisting of a 20 minute warm-up followed by 2×5 minutes at race pace (7:45 min/mile) with 5 min easy jog between. Felt great!
Logbook Activity
- Type: Run
- Date: 05/14/2008
- Time: 18:08:00
- Total Time: 00:57:00.00
- Distance: 6.3 miles
- Average Pace: 9:02.99/mile
Filed under: Run
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Swim
Had a good swim session…am working on my catch and pull and really feeling the water. Trying my best to keep my elbow up on my catch and “reach over the barrel”…just like this picture of Gold Medalist Natalie Coughlin.
Lots to think about as I’m trying to learn proper swim techniques!
Logbook Activity
- Type: Swim
- Date: 05/14/2008
- Time: 13:51:34
- Total Time: 00:50:00.00
- Distance: 2000 yd
- Average Pace: 2:30.4/100yd
Filed under: Swim
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Rainy Day Trainer Ride
Rained all day today so I opted for a boring 90-min session on the trainer in my basement. Why is there never anything good on TV when you need it?!?
Logbook Activity
- Type: Cycle
- Date: 05/13/2008
- Total Time: 1:30:00.00
- Distance: 26 miles
- Average Speed: 17.33 mph
Filed under: Cycle
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