Snow. Ski. bike?

Wonderful  day today. Ski with the dog. Ride my bike in the snow. Sunshine. Nice!

Egmond. Kwart marathon

5,25 km 38:40
Netto tijd 1:15:44
Snelheid 8,357 km/uur


Five minutes faster than last year.

I had a fun day though it was really cold. The beach was frozen and the dunes were icy. Air temp was 23F. I finished in 74 min. I felt like a slug. The cold air gave me some asthma after about an hour. I haven't run very much recently. At most once or twice a week. But this was a really fun day in a little town in northern holland. My friend and I ran last year and had a great time, eve though we were late to the start and the announcer teased us for sleeping in when we started about five minutes after the last gun. This year we drove, arrived much earlier and had plenty of time to. Get ready for the 10:30 start. But christel was sick all week and was still coughing so I suggested she skip the race. She agreed. With lung congestion it's risky and no one wants an infections of the pericardium. She took a nice long walk on the beach and met me at the finish. We found a warm restaurant for lunch and window shopped for a while. In all a great day. Now to do something about the sluggishness. Achilles were fine. A little pain in h left hip. Feet fine. Sore afterwards though.

10 - 11

come back Sunday afternoon, after I've raced and I'll have something to say worthy of Janathon. This is boredathon right now since I'm practicing my desk-jockey skills and walking the dog every night. which is something. meanwhile, here's my new muscle-t to inspire me while breaking a sweat. not that I did this recently. but there's always tomorrow.

9

I don't like leaving things undone, even if I have only a short evening walk to report. The desire to go to the gym slipped through my fingers as the hours raced by and then it was time to pick up my boys. My mind plays a mean trick where it says it's okay to postpone because I'll do it later (at lunch, this afternoon, when I get home). I'm sure this has never happened to you. Maybe it's easier in the dark spots of January, when we are naturally meant to be hibernating. Or eating Christmas cookies.

7 janathon - afterthought; 8 double-header

back to work day = sedentary. today's exercise = sitting and dog walk. blah.

going back to work somehow has resulted in inadequate sleep two days in a row. so again, tuesday exercise is walking. oh, it's enough, even if I'm in street clothes rather than house slippers.

6 janathon

What fun I had today with my triathlon club. They hosted a New Year's party with a little cross-country run. I brought some kids with me, so we made a kids course, including obstacles and a petting zoo. Lots of fun.

5 janathon

I got off my chair finally and did a nice little workout.

Warm-up: 5 minutes speed-rope. Toe touch/wind-mills.

Scaling Fran: For elite athletes, Fran is 21-15-9 reps of 95# thrusters and pull-ups. I checked scaling suggestions at BrandX. This is supposed to be a 3-4 minute workout. Then I watched some videos on how to keep good form for thrusters. (Push straight up, not out).

Working with what's available means modifying for dumbbells rather than barbells. And I used the TRX for supine rows. When I was ready to start, I needed to decide which weights. I tried a couple reps with the 10kg dumbbells, but didn't think I'd be able to press them 12-9-6 with good form. So I dropped down to 8kg. No need to hurt myself. 2:55 I sat on the bench afterwards to catch my breath.

Next time, I can increase the weight and maybe the reps too.

After I recovered, I did a tabata circuit of squats, military press/burpees, "swimming" (which I hate), and mountain climbers.

I will do pull-ups in 2013.

4 janathon

went to bed without writing about my janathon spectacular - another dog walk. Odie mostly-patiently waited while we enjoyed a movie. Jeff, who lives at home, left me ruminating about the open water rescue from a couple years ago. I love getting the annual Christmas greeting from the family and seeing the boys growing.

3 janathon

Because it is janathon. 30 min dog walk. Other plans (to climb) fell apart, and just as well. I might have the dreaded man flu. To the couch!!

Even so, I managed some more spectacular losses at backgammon. I'm not giving that boy any more suggestions.

2 Janathon

I'm vacationing at home this week. I love cooking, so I spent the day in the kitchen making stuff. And doing laundry. Which is why normal people vacation somewhere else.

Today's movement. mobility warmup followed by a scaled CrossFit Helen (four rounds, as fast as possible of this: 500m row, 20 kb swings (20# kb), 10 assisted pull-ups). Spent.

Then my dog reminded me he needed to go out. So I put on my mountain bike shoes and rode in the dunes for about half an hour with him running. I love doing this.

I also lost at backgammon. Teaching my son to play is a lot of fun. Except for the losing part.

1 janathon

Traditional New Year's Dive in the North Sea. Warmer air temperature, colder sea, as if that is possible. A brisk way to welcome in 2013. My favorite part is the mad dash with the crowd into the water at noon. Just before you reach the shoreline, you are greeted by an explosion of people who are running the other way, having dipped themselves into the freezing water.

Luckily the driving rain from this morning let up. Now it's sunny, so I suppose I'll have to do something outside. You never know how long until the next sunny day.