Pat and I decided to do a killer workout..one that we used to do 1 x month when we were training for sprints. We are going to try and do this every month now to see if we get an improvement. Surfski 1 x 250m max for time (from standing start) rest 5 minutes..then.... (both of us were 1:03)
1 x 2000m max for time. (P was 9:15 and I was 9:48)
Run 4km for time ( I beat Patrick by 1 minute and 10 seconds..ha!)
Then into the weight room for bench press and bench row.
max reps for 1 minute. I used 65lbs and he used 95 lbs. This is so hard after the 4 km run.
All in all it took just under 2 hours.
You must get a good warm up and a good cool down with the paddle section.

Yesterday, Noah, Pat, Eva and I did some 4 minute pieces into the wind and then some surfing back down. total of 10km fun stuff. Then today Pat and I in the fog did 3 x 2000 m 70-80%,,nice pace, good stretch.

Yea! Its been awhile since we have been at this race around Alcatraz in Sf....but its kinda where it all started. Pat had a look on the perpetual trophy there and he won this same event in 1987 and 1990..my gosh 21 years ago. His first win there would have been 1 year before we were even married. At yet it seems just a short time ago. I raced it once too in a single....can't recall the year, but I remember racing a Spectrum lifeguard spec ski and it would have been well before the 96 games. Wow, how time flies..funny to think how things haved changed, but wierder still is how they are the same.

Pat and I paddled a 10 km 75% with a 90% 30" piece every 5 minutes...Then Pat and Reece loaded up for SF and a race tomorrow.

Not much else to say, except Pat was having a great time and almost to the turn at half way, he was is 6th/7th place at the time. Took him longer to paddle back to the start than it would have to continue. What a mess up! I wonder if anyone will ever say why it was cancelled over an hour into it. Surely if it was the cluster at the start it would have been cancelled sooner. But, Noah, Eva and I had a nice little mild downwind run...no surf and small breeze..17 km just chating and surfing.

Patrick made the flight today to New York for the Mayors Cup. The logistics for this race are nightmarish..glad I am not going. He booked his ticket to have plenty of time after the race to get to the airport...race organizers changed the start time(2 days ago) to later and now he will miss his return flight...not so groovy, wonder who else is messed up this way? Cheapest hotel in NY is oh about $200......unless you want to stay at a drug rehab hostil in Harlem. Thanks to Mike Gregorys cousin and a friend of ours for helping out. I'm just complaining casue I'm not on the plane too.
Mangaged a boring flat 6 x 5' on 1' off alone..boo hoo.
Atleast I have Haydens soccer tomorrow and yes, the pumpkin patch!

Pat on emergency recall and fighting fires..not sure when he will be home, but he's supposed to leave for NY on Friday...the winds will have to stop by then...its even too windy to paddle anyway..60mph gusts straight out to sea...Noah wants to do a Catalina run...doesn't any one else have a job?

Pat, Noah, D and Eva..
we paddled up in the afternoon..15 knts wind in the right direction
Walked across, got hammered in the surf..lost my water bottle, but not my visor..then out for 5km and downwind!!!! Shoulder ok for this and the best runs I have seen in So Cal for years. Nice! Sore today, but still smiling.

Pat and De..shoulder good at 70-80%..90 and up not strong.
3 x 3' 70% rest 1
4 x 4:30...70/80/70/80/90% rest 1
and 8 x 1' 1 off 90-100 %
Pat used a big rope, cause I'm so slow..but it was a beautiful day.

Shoulder felt good enough to go easy for 10km..tight and stiff, weak, but better than last week. Pat hammered some 12 x 1' on 1' off and 40 minutes at 80%.