Some kind of funky tree growth

Lunch

blake Isl Trail map

aaron on the fly

Paddling gear laid out to dry during our run

Coming around the SE corner of the island after the run from alki

Another hard day in the books. Today Aaron and I hooked up to paddle to Blake island in the middle of Puget sound and then run its trails for 2-3 hours. We were both late to our Alki meeting point and if one of us had offered to bag, the other would have gladly agreed. We were both tired from yesterday and just getting there was the battle.

We headed out with a North wind and 2 foot swells giving us a fast ride to the SW. We were both cold on the start but once paddling we warmed up quickly. We swung around the south side of the island and beached on the NW tip at the marine campground. The place was deserted except for what seemed to be a lonely lady ranger who wouldn't stop talking even as I took off my wetsuit to reveal my wet undies as I changed.

This is a great place that I am definetly returning with the family to camp either by kayak (nanooke style) or on the sailboat.

We began our run and Aaron just lit it up. We were both sore and tired from yesterday but he just wanted to hit it. After about 4 miles, he finally stabilized and we ran together. Except for his funny nuance of speeding up whenever he gets excited. Variable speed running. If you need some speed, just ask him about one of his passions. 15.5 miles later after hitting every train in both directions we stopped for lunch sore and tired.

we waided into the frigid waters to lossen our legs and then warmed in the sun as we ate a feast. We were so warm and sheltered that I convinced Aaron that we should leave our paddle jackets in the boat for the return.

This was a mistake as we got out into the main channel only to find the winds were stronger but the swell was much less with some confused chop. It was a grunt back to Alki. As we approached, there was some crazy guy cheering on the beach. My eyes are so bad that I didn't recognize RVG but I did notice that he had a nice looking Arc'Teryx jacket on.

When we got in, he said he saw us coming across and told Jen that it had to be us because nobody else was stupid enough to paddle the sound in winter with no top.

One hard week in the books. Preparing for Baja, this week and next are the toughest in my training plan. Aaron and I have been hitting it pretty hard.

...............................................................Ave.......%
........................Sessions..Hours..Miles..Session..Time

Total Biking.........4...........13.......168.......3.25.....49%
Running...............3.............8.5.......41.......2.85....32%
Paddling..............4.............5..........21........1.25....19%
Total..................11...........26.5....230........2.40

I look at average session time because as an endurance athlete I believe that I get the most benefit from long workouts. During the winter, I try to focus exclusively on Long Slow Distance. I beleive that anything under an hour adds very little to the physiological adaptation I am trying to achieve. After baja, I will begin to layer in shorter speed works.

Also, the balance of workouts looks very good. I am trying to overemphasize my bike because that is my weakest discipline. Normally I would also have some strength training and swimming in the mix but not this week. All core disciplines.

Areas for improvment include continued focus on hills primarily on the bike. It is very apparent that my weakness is hills. While riding I am usually dropped so I need to continue with strength training and add hill repeats to the mix...More Power.

Here is our route from today:
road bike up north at EveryTrail

Map created by EveryTrail:Share GPS tracks

Kimberly saw the major malfunction in my bike reconstruction. I would just add in my defense that all five kids were screaming at the time and since it is a single speed there is no derailuer or other identifying hardward to confirm the correct side.

But if that wasn't enough. I my mind after I noticed the problem and was trying to figure out how not to spend another hour with the kids screaming while i worked on the bike, I thought, this might be a good way to ensure that my legs stay balanced if I ride bikes with cranks on different sides. Of course that wouldn't work unless I wanted to ride backwards. The freewheel only works one way.

Lord Cromwell

Kimberly where should I deliver the jam.

The single speed has been reborn. Ressurrected from the twisted ashpile that was formed from hard asphalt and Jaguar bumper. Pieces of which are now mounted on my wall of fame. I was able to purchase some used parts and salvage a few. Now I am running with a combination black and red/white. The reconstruction took place in my living room. Forged with screaming infants and toddlers at my back and crabby teanagers with attitude. Paying close attention to detail I gently carressed the parts back into place. She is a thing of beauty.

There is only one problem. Can you see it. I told RVG so he can't have a bite at this one. A jar of homemade peach jam to the first person who correctly identifies the major F-up with my rebuild.

Lord Cromwell