12-19
JFT team ride, only got 13 miles in due to 2 flats in 10 minutes. Boo...

12-20
41 miles, 17.3mph, 2,800' elevation gain. Cross bike.
Garmin Connect - Activity Details for Sunday ride

12-21
30 minutes of lifting, 30 minutes on the stair climber (150 floors) at work.
Quick Run around the neighborhood 3.1 miles.
http://connect.garmin.com/activity/20849194
50 minutes on the trainer (watching IM Kona).

It's been 15 months since I last updated Father :-)

I am going to try to start updating this thing with some regularity!

This is a picture from the West 1-90 bridge deck. Taken on my 13.3 mile bike commute to work.



It was a cold one this morning!

The Grand Columbian 1/2 IM 9/13/08

What a great weekend! Rob, Tweety, Laura, Chris, and I drove over to Grand Coulee Friday afternoon before the race. After picking up our registration packets we proceeded to the start line to rack our bikes. After that was complete it was off to Lake Roosevelt and our house boat. Tweety cooked up a fantastic pasta dinner we scarfed down before bed. I don't think anyone slept to well because of the high winds that kept the boat rockin all night.

The race itself went pretty well. After hearing how difficult the bike course was I set my goal at 6:15. The swim went much better then expected, 38:00, the bike was great 2:57, and I totally fell apart on the run, 2:26, for a total of 6:08. I really thought I had 6:00hrs in the bag till the last few miles of the run. And speaking of the run... It was hot! Around 85 degrees.

I stayed well hydrated but still suffered from cramps the last few miles of the run, I will need to get that figured out.

Pictures

We are the champions!

Kickball champions that is, for Mon/Wed University district league :-)

Proof
http://www.underdogseattle.com/Kickball/Standings.asp?leaguechoice=939

I am a bad blogger...

I will hit the highlights from the last 10 weeks.

• 5/31 Issaquah Sprint triathlon 1:15:05
  
• 6/21 Cascades edge Oylmpic triathlon 2:38
• 6/28 52 mile training ride (longest bike ride ever?)
• 6/29 Seafair 1/2 marathon - 90 degree heat - slow run 1:57:07
• 7/4-7/6 North Cascades - Attempt on Snowfield and Colonial peaks
• 7/11-7/13 Mt Rainier - Summit in 4:20 from Emmons flats (played softball that night)
• 7/19 Chelanman 1/2 Ironman - 6:11:44 (my first 1/2 IM) rode 130 this week.

What's next?

8/25 drive to BC and register for IM Canada 2009
9/13 Grand Columbian 1/2 IM

Grinding it out.

Got in 6 mile run on Wednesday and 25 miles on the bike last night. I mixed up our run start time this morning so I was solo for 11 miles at Discovery park. I didn't feel to bad but my right foot feels pretty tight right now.

I'm weak

Nothing to exciting to report. I bailed on Running the Eugene marathon last week, my top excuses were the long drive and $140 late registration fee. I did get out for a 10+ mile run Saturday morning and got 8.5 miles in yesterday. Anessa and I had a big week of Softball, we won all 4 games played. Been golfing a couple days a week!