The following equipment is nearing replacement:
Sunny High 90FLow 66F
  • Temp: 88F
  • Hum: 43%
  • W: 11mph SW
High 85F
Low 66F
High 87F
Low 67F
Heavy rain
High 82F
Low 64F
Patchy rain nearby
High 81F
Low 66F
  • 1h 05m 22s
  • 2624.67 yards
  • -----

Masters swim
50 kick
50 drill
50 swim
50 kick
100 swim
4 x 50 @ 15
100 ez
2 x
50 build
2 x 100 moderate/hard
50 ez
100 hard
100 ez pull
200 swim
200 pull
200 pull
= 2400 LCM

No Nadia, sub today.

  • 1h 03m 17s
  • 18.97 miles
  • 17.99 Mi/hr

Olive Chapel Loop

  • 30m 26s
  • 3.28 miles
  • 09m 17s /Mi

Downtown brick run

Normal summer brick run. In other words, hot ;-) At least it's not humid yet. I know, give it a week...

√ Wee Brick Wednesday!

  • 1h 07m 47s
  • 2734.03 yards
  • -----

Masters swim
100 SKPS
300 swim
300 pull
6 x 50 as 1 F/ 5 EZ
6 x 50 as 2 F/ 4 EZ
6 x 50 as 3 F/ 3 EZ
6 x 50 as 4 F/ 2 EZ
6 x 50 as 5 F/ 1 EZ
= 2500 LCM

  • 1h 31m 36s
  • 27.51 miles
  • 18.02 Mi/hr

Olive Chapel-Tody Goodwin

20ish minute Z2 warm up, 3 x 5 minute intervals Z3+ with 5 minutes between, Z2 back home.

Good ride. So glad that the overcast misty ick is gone. It was low 80s with sun and low humidity today. Beautiful!

Many of you know that when I go to masters in the morning, I often bring breakfast to work with me.  I've been on an overnight oatmeal kick for a while now and I generally make up what I need for the week on Monday night.  This week I made Brownie Batter Overnight Protein Oatmeal.  Good stuff!  Here's a listing of several recipes that I've tried with links:

  • 35m

Strength and Stretch
* 2 set of 50 Foam Roller Side Plank (first set each side with 10 pound weight, second set with 5 pounds)
* 2 sets of 50 Standing Resisted Hip External Rotation on each leg (first set with red+green bands)
* plank, knee pushups with protraction of shoulder blades (30), medicine ball seated twist (30)
* foam rolling and softball rolling
* pigeon, prone quad stretch, thread the needle, seated spinal twist, butterfly pose groin stretch
* foam roller back stretches

  • 2h 04m 28s
  • 37.04 miles
  • 17.86 Mi/hr

Beaver Creek-Martha's Chapel-Davis

Todays instructions were to work on cadence. This workout was difficult for me because I'm a masher at heart so it took at lot of effort and concentration to get my cadence to be higher. I do well with cadence on the trainer and in spin class but in the past, that has not translated to my outdoor riding. Perhaps it was more of a mental effort than a physical one, since my heart rate was not that high.

  • 1h 48m 27s
  • 12.11 miles
  • 08m 57s /Mi

Save the Manatee run ++

(It was raining out and I selected this shirt because it doesn't do the "wet t-shirt" thing.)


  • 46m 19s
  • 5.11 miles
  • 09m 04s /Mi


Thank doG it's Friday!

I've been reading a book for work called Connecting to Change the World and using the Manatees as my personal example as I think of the ideas discussed in the book.  The book is about building social networks to affect change.  One example is a network of city planners who created a group around sustainability and climate change.  They put together resources to help each other with planning around that topic.

One idea that comes up a a lot in the book is Value Proposition. Generosity of members - what do you want to get out of the network and what do you put into it?  So, using the Manatees as an example, what do I get out of the group?  What can I contribute?  My personal answer is: Getting to know people. Getting and giving support. Giving and receiving advice about s/b/r.  Support.  Connecting to a group of people who can relate.

If you are a Manatee, are you getting what you expect/want/need from the group?

jmkizer's Training Log

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