Today swim practice was a little crowded. At the beginning of practice, Julie invited me to swim in her lane but I chickened out (that is TWO lanes over). But then my lane started filling up and Emily moved me to her lane anyway. I just spent most of the time trying to stay out of their way. They were very kind to me :)

Anyway, Emily encouraged me to take advantage of the opportunity to swim with faster people so I will have a better mindset next time.

Swim Practice 2500 @ 01:00:00

Went for a run at lunch on the treadmill. For some reason, I decided that my comfortable aerobic pace was 8:30 so I set that on the treadmill for a 6 mile aerobic run. After my HR climbed and I started to struggle a bit, I ended it at 4 miles -- my ego put into back in its place. Then did some core.

4 Mile Run @ 00:34:00

Core
3x15 Crunches on Ball
2x12 Reverse Crunches
3x1min Plank

Took yesterday off -- my first rest day since my race so I was due :)

My focus for the winter is going to be to get STRONGER. I am tired of feeling like crap at the end of long races knowing that is my fault for neglecting my strength training. Of course, I will always feel like crap at the end of a long race but it will help my attitude to know that I took no shortcuts.

Had a good swim practice this morning. Emily had us do her favorite killer workout 4-6 sets of 75, 100 and 125 on the same interval. I picked the 1:45 but had to go to the 1:50 to make the 125 on time. We only did 4 of them.

Swim Practice 2500 @ 01:00:00

So today I lifted on my own before spin class and will record my strength training in my blog to keep myself accountable.

Strength Training
CHEST
Bench Press 3x15 @ 12 lb Dumbbells
Chest Flyes 3x15 @ 12 lb Dumbbells

BACK
1 Arm Row 3x15 @ 8 lb Dumbbells
Seated Row Machine 3x15 @ 40 Machine

SHOULDERS
Overhead Press 3x15 @ 8 lb Dumbbells
Upright Row 3x15 @ 8 lb Dumbbells

Started to run out of time here...

BICEPS
Hammer Curls 2x15 @ 12 lb Dumbbells

TRICEPS
Dips 2x12

Then did a 45 minute spin class with Dina. I like her classes because she does a good job with sprinting and leg strength.

Spin Class
143a 171m

Had a good swim practice today. Definitely feeling like this is a recovery week throughout the workout though.

Swim 2500 @ 01:00:00

Then decided to try a different workout for the afternoon -- rowing. So used the rowing machine at 24 for a quick half hour workout. It did not get my HR up but it was a good change of pace.

Row @ 5300M @ 00:30:00
5 min WU, 20 min harder effort and 5 min CD

Started on my weight training goal today and went to the 24 Lift class today -- something very similar to Body Pump I guess. My first time doing something like this ever and it was fine although I really believe that heavy things are what other people should lift for me.

24 Hour Lift Class @ 00:50:00

Went for a "hair of the dog" bike ride with Ruth today sans HR monitor. We drove to Marymoore and went around Lake Sammamish. I just did the short flat 24 mile loop while she and our friends (Terri and Dave) went up Tiger Mountain for a longer ride.

24 Mile Ride @ 01:30:00

I placed second in my division (officially third but the overall winner was in my age group so I have a 2nd place glass) at the Black Diamond Half Ironman race even though my times were not what I was hoping for as I was almost 20 minutes slower than last year! The racing conditions were ideal -- not too hot but sunny and beautiful.

Pre-Race
Race started at 9:00 and we got there about 7:00 and scored a sweet parking spot in Nolte Park. It was about 36 degrees there in the morning. Fortunately, our friend Michele came to support, nap and spectate with her Vanagon and turned on her Coleman gas heater so we had a nice warm place to hang before the start. I did not feel terribly enthusiastic about the race and unfortunately, I struggled with that mental state the entire time.

Swim 1.2 Miles @ 0:36:52
Water in Deep Lake was super cold! I felt strong throughout and was able to keep pretty straight lines while sighting. I did not get too pummeled in the water and felt good getting out even though my time was slightly slower than last year. I do think that Emily's coaching will help a lot this season.

Bike 61 Miles @ 3:33:38
The first 20 mile loop felt fine and strong. At one intersection, a very cranky police officer stopped me and the cyclists behind me (surprise as they usually give racers the right of way) and started yelling at us for not following his unclear directions. We had to wait at the intersection for about a minute or so. Then when we got started again, we were lumped together a bit and an official from the race rode up to us on his motorcycle and started yelling at us to break apart before we got penalized. Uggghhh. Finally were were able to get some acceptable distances between us.

I struggled (as I knew I would) up Mud Mountain and the last 20 miles of the bike were painful. Everything that usually gets rubbed raw hurt and everything that usually goes numb -- went numb. I knew I was way off my goal time and felt like I struggled with the wind too much. Or perhaps I just was struggling with myself. My mental state was lousy and I was battling my crappy attitude the whole time on the bike. I was grateful to get off it :)

Run 13.1 Miles @ 2:06:52
I started the run knowing that I was way off my goal time and did not feel like I had much for the run. In the transition area, some of the people around me expressed a wish to just go for the BBQ now and I silently agreed. I barely had a shuffle going at first on the run and had no strength/feeling in my legs. After recording some dismal splits for my first two miles -- and just getting more and more discouraged by them, I made the decision to just run because I liked to and not pay any more attention to the time. I kept a slow and steady pace throughout the run and ended up dropping a couple of younger women who passed me earlier on. I turned my mental state into just being grateful that I had the fitness to race continually for over 6 hours.

Finish @ 6:22:27
My friends Katie and Diana came to watch the finish on their mountain bikes. At about 1.5 miles left to go, I yelled to Katie that I was ticked because I was DONE at this time last year. She went back and warned Ruth that I was, indeed -- pissy. She also told me to focus on the person in front of me and try to catch them. Right after she yelled that, two guys BLEW by me. Glad they took her advice!

Then at the last .1 miles, she was there again and yelled at me to sprint to the finish line. I though, ARE YOU KIDDING? YOU'RE KILLING ME and unfortunately out of my very weary brain, it came out my mouth as "SHUT UP KATIE!". However, once I yelled it, I started laughing because I thought -- if I have the energy to yell, I have the energy to sprint and so I did.

Glad to be done with triathlons for the season! I am ready to hit the weight room and get some good winter conditioning in.

Took the day off of work to prep for my race on Saturday. Scrubbed my bike, put on new tires and did a 35 minute spin on the rollers to keep loose for tomorrow.

Did a spin class/treadmill interval run brick this morning. Did not take the tension all the way up and did most of the higher RPM intervals sitting. For the run, I did 4 (1.0, .75, .5, ,25) intervals at an 8 min mile pace with .25 walk between.

Spin Warm Up @ 00:01:36
110a 121m 104e
Spin Main Set @ 00:41:31
129a 155m 139e
Spin Cool Down @ 00:01:12
133a 136m 136e

Transition @ 00:02:45

Run @ 00:31:46
142a 163m 155e

Swim practice this AM was perfect for taper week. Drills, a couple 200's and some fly. Not sure of exact yardage but I did get lots of rest.

@ 2000 @ 01:00:00

Ran about 15 miles today -- my last distance workout before my race. Ruth dropped me off at Log Boom Park and I ran the Burke-Gilman Trail to Gasworks, over the Freemont Bridge and met her again at REI. Went into it feeling tired and a little on the edge of sick again. But finished strong although I was glad to be done. Kept my pace to 9:30-10 min. mile.

15 Mile Run @ 02:30:00
134a 149m

Here is my taper plan for the rest of the week:

MONDAY
Rest

TUESDAY
Swim and Short Run Intervals

WEDNESDAY
Spin Class and 3 mile run Brick

THURSDAY
Rest (if I can stand it -- I really want to go to swim practice)

FRIDAY (taking the day off of work to clean my bike and replace tires)
EZ swim and 20 minutes on rollers

Ruth and I rode the Black Diamond 1/2 Ironmance bike course today. The course consists of two 20 mile loops -- doing one twice. I needed to get in an over-distance ride in so I planned to ride each loop twice for a total of 80 miles. I changed my mind after riding up Mud Mountain and decided to only ride the flat half of that loop for a total of 70 miles to avoid being psyched out by how difficult that ascent would be on tired legs. Ruth pushed me hard up Mud Mountain and I stuck with her almost to the top. It got windy and I sure was tired by the end but I did it without a break (except for the short one so Ruth could shed her leg warmers).

72 Mile Ride @ 04:20:00 (16.1 MPH)
125a 164m

We stopped at Bonney Lake on our way home and I picked up two new pair of sneakers as mine are trashed. These sneakers will take me through the year of running -- the Seattle Half, Boston, etc.

Crap! I just checked my schedule and I was supposed to do a 20 minute run after the ride. Damn it.

Woke up to rain so Ruth drove me in to work. Went for my usual 6 mile aerobic run at lunch and felt good.

6 Mile Run @ 00:53:49
139a 160m

Emily had us complete a set of 100's that hurt. Badly. I had to leave a few minutes early because I had early international trainings scheduled but I made it through the hardest part of the workout.

Swim Practice 2100 @ 00:50:00
WU
200s, 100k, 200p
Main Set
10x100 on the 01:40 (Emily said that the next time I do this set, I need to do this on the 1:35 -- yikes!)
100 EZ
2x (50k, 75k and 100k) on the 2:00 (my favorite)
100 CD

Took my bike to work today. Plan was to ride home after work (actually, I ended up riding to our friends' house for dinner in the Rainier/Dearborn street area) and then ride back to work on Friday. Did not wear my HR monitor and took the long way around Mercer Island

17 Mile Bike @ 01:00:00

Brick went well this morning. Attended Spin Class at 6 and then went outside for a 3 mile run after and felt fine throughout. Also butched up last night and registered for the Black Diamond Half Ironman in two weeks.

Posted a couple of buff pictures of Ruth from on the run leg of her event last weekend on the entry from her race.

Spin WU @ 00:04:42
101a 122m 114e

Spin Main Set @ 00:41:43
135a 156m 133e

Transition @ 00:05:00

3 Mile Run @ 00:26:28
154a 164m 145e

Slept over 8 hours last night and am taking the day off again. Not as difficult as it could be because I am still just not feeling 100% or enthusiastic about my race. Coach wants me to register and do it anyway but I am feeling awfully ambivalent...

Posted a picture from the Super Jock and Jill Half in that entry day. Not a happy runner there...

Took today as a rest day as I am still fighting a cold. Email from my coach advising me to take the next couple of days off to recover and use the next two weeks to taper.

Went for a swim in Lake Washington this morning with Gisela. Very choppy and windy out! Then hosted Cherylfest in the early afternoon and was asleep on the couch by 5:00.

1 Mile Swim @ 00:45:00

Ruth KICKED ASS at the Black Hills Triathlon today. She placed 3rd in her division and has a mug to prove it!

02:45:54 Finish

00:18:42 Swim
01:38:06 Bike
00:43:07 Run

After we got home, I did a quick 10 miles on my rollers (ave. 20.5 MPH) and then ran about 11 miles doing my usual route from home over I5, up to 175th and back down.

10 Mile Bike @ 00:29:51
130a 142m 134e

Transition @ 00:04:07

11 Mile Run @ 01:48:06
140a

The weather did not cooporate with my planned PL to ride the Black Diamond Bike Course. So I put in 60 miles indoors on the rollers averaging 19.1 miles an hour for a little over 3 hours. After that, I still was not feeling 100% and did not feel like bricking it with a run.

60 Mile Indoor Bike Ride

Still feeling a bit sore and like I am fighting a cold :(

Ran at lunch but body and legs did not cooperate so I just did an aerobic 3ish mile loop. Taking tomorrow off to drive to Enumclaw and ride the entire bike portion of the 1/2 Ironman race as well as do a run after.

3 Mile Run @ 00:30:00

The race and long travel yesterday beat up my body and I am fighting off a cold. Worked from home and did a 20 mile indoor ride on the rollers at lunchtime.

20 Mile Bike @ 01:00:00

Legs very sore from the race on Monday! Went to swim practice and then drove to Portland for meetings and back in one day. Long day.

2000 Yard Swim @ 01:00:00

Ran the Super Jock and Jill 1/2 Marathon today as a training run. Hoped for a faster finish than last year (1:50:56 finish, 8:28 pace). I came in at 1:48:59 with an 8:19 pace. Of course I am being really ridiculous about it -- thinking I could have the same results I did at the Seattle 1/2 Marathon (01:44:07) without tapering or even training for it.

As evident in the splits, I started out too fast (sprinted from the porta-potties 20 seconds before gun went off) and really had to force myself to slow down. Then in the middle, I had to force myself to actually race it and did "last mile fast mile" at the very end.

So I am not terribly pleased with my results and am working on letting that go . Am driving tomorrow to Portland for work and may have to spend the night or may drive back that night. Ick.

Mile 1 @ 07:47
146a 185m 154e
Mile 2 @ 08:01
152a 156m 151e
Mile 3 @ 08:04
151a 155m 154e
Mile 4 @ 08:08
151a 155m 147e
Mile 5 @ 08:22
151a 156m 163e
Mile 6 @ 08:41
152a 159m 149e
Mile 7 @ 08:59
156a 168m 152e
Mile 8 @ 08:14
157a 164m 154e
Mile 9 @ 08:30
157a 163m 162e
Mile 10 @ 08:28
158a 163m 159e
Mile 11 @08:42
159a 163m 156e
Mile 12 @ 08:06
162a 166m 166e
Mile 13 @ 08:03
168a 173m 173e
Mile .1 @ 00:48
174a 178a 178e

Had a great brick today! Drove to Enumclaw and rode the Black Diamond 1/2 Ironman race route minus 10 miles for a 50 mile bike. Did both loops but where it looped again, I just rode out and back to keep it at 50. Kept aero a lot of the time but my lower back was beginning to complain near the end. I am most proud of the fact that I stayed in my drops and did not brake once during the descent from Mud Mountain. I had to talk out loud to myself the entire time though telling myself "You NEED the speed. Don't touch the brakes."

One big limitor for me is my crappy attitude when I get dropped on the bike. So of course, the ONE time I got dropped in this workout was when I was crawling my way up Mud Mountain. He just spun by me and had the decency to toss a hello over his shoulder. I just glared at him. :(

But I averaged 18.1 Miles Per Hour!!!! Then ran the perimeter of Deep Lake twice for a >3 mile run. I don't think my run HR are accurate as I really was not pushing it nor feeling really stressed. But I recorded them just in case.

50 Mile Bike @ 02:43:42
133a 159m 116e

Transition @ 00:05:13

1st 1.4 Mile Run @ 00:12:53
167a 185m 90e
2nd 1.4 Mile Run @ 00:12:54
138a 204m 178e

Swam Lake Washington this morning with Gisela and gang. Uneventful swim, did it just under aerobic and felt good. Did not run in the afternoon as I needed the time off for my legs after the last 4 days.

2000 Yard Open Water Swim

In swimming, we did a set of 5x500's. The evens were stroke/drill and odds were effort at 70%, 80% and 90%. My 5th one was a 7:50 and that put me at a 1:34 pace for my 100's. Not terribly impressive and I am a little bummed.

2700 Swim @ 01:00:00

Had a great bike after work today! Did the south end of the lake from work and spun like a hummingbird up the inclines. The taper weekend really paid off as I have felt good on all my workouts this week.

29 Mile Bike @ 01:45:00