Did a Halloween spin with Cheryl and then Body Pump at lunch. Feeling pretty tired.

Boston Marathon Training

Dec. 4
10
Dec. 11
13
Dec. 18
12 km race
Dec. 25
14
Jan. 1
10
Jan. 8
15
Jan. 15
16
Jan. 22
10
Jan. 29
17
Feb. 5
10
Feb. 12
18
Feb. 19
11
Feb. 26
19
Mar. 5
12
Mar. 12
20
Mar. 19
13
Mar. 26
21
Apr. 2
15
Apr. 9
10
Apr. 17
RACE

Went for a long run around Lake Union. Did a detour up to the Howe Street stairs and went up them 3 times. First time, I ran/walked. Next two times, I toggled between walking every stair and every other step by flight.

Also wiped out in the middle of the Burke Gilman Trail -- apparently tripped over an air pocket or something. Tore my brand new running shirt and skinned my knee but managed to walk it off sans a shred of dignity.

9 Mile-ish Run @ 01:30:00
Ave HR 137

Went for an easy >aerobic bike ride with my team today :)

45 Miles @ 03:00:00

Then Ruth and I lifted in the afternoon.

CHEST
Bench Press 2x15 @ 20 lb Dumbbells
Chest Flyes 2x15 @ 20 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 17.5 lbDumbbells
Upright Row 2x15 @ 15 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 70 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips @ machine @ 120 lbs

CORE
3x15 Crunches
3x1 min Plank
1x15 Supergirls
1x10 each side Side Plank with Rotation

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Hamstring 2x12, 2x8 @ 45 lb machine

Just swimming today.

Swim Practice @ 00:55:00

Swam with Duncan and his pull bouy of death today. Spin class in the afternoon with Dina.

2650 Swim @ 00:55:00

Spin Class @ 00:50:00

Slept in this morning and lifted in the evening.

CHEST
Bench Press 2x15 @ 20 lb Dumbbells
Chest Flyes 2x15 @ 20 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 17.5 lb
DumbbellsUpright Row 2x15 @ 15 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 70
MachineLateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips 1x15, 1x13

CORE
3x15 Crunches
3x1 min Plank
1x15 Supergirls
1x10 each side Side Plank with Rotation

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Lunges 2x15 @ 5 lb Dumbbells

Hamstring 2x12, 2x8 @ 45 lb machine

Swam this morning but definitely felt yesterday's Lift and CT session. No Emily :( Swam with Duncan and Gary and we did a broken 1650 as our main set with 10-15 seconds rest after 11, 10, 9, etc. to the end.

I got about 5 minutes of rest in between while trying to keep up and Gary lapped me a couple of times. Then Deborah got out of the lane next to me so I switched over even though Duncan told me I should have hung in with them.

2600 @ 00:55:00

Went to my noon 24 Lift class. First time I lifted since last Monday as my workout schedule really got jacked up last week.

Then I did a CompuTrainer session with my bike team and worked harder on the bike than I ever have! I saw spots at the end and my HR was higher than my running sprints (I came in 2nd out of 6 but afterwards many talked about this being a recovery ride for them -- sheesh!).

I learned that ride that I have a couple of things to work on. First, not getting psyched out. I was working hard to keep up with someone who I was constantly trading 2nd and 3rd place spots with. At one point, she was hammering and I did not have much left. I glanced over to her and she was actually sitting upright in her saddle and appeared to not even be trying! I got very discouraged and could not get myself out of that space.

Next, I need to work on standing -- specifically keeping my stroke smooth. When I stand, my stroke clunks and clunks. During my spin class, our instructor works on having us stand with a smooth stroke and I just need to get stronger on that -- and the core work I am doing should help too.

16.1 Mile Bike @ 00:52:00
152a 178m

We planned a long bike ride today. Even packed up the bikes, put on our gear and headed across the 520 bridge to do the longer Flying Wheels route. But the light rain seemed to get harder and harder and Ruth agreed to turn around because I really did not want a miserable wet ride and we had an afternoon party to go to.

So I did 45 miles indoors on the rollers and averaged about 16+ MPH.

45 Miles @ 02:50:00

Had a complete rest day today! My friend Matiele and her 1.5 year old son, Thane came up to run the Pumpkin Push but she got trapped in traffic.

So they came over for brunch and we had a fun time playing with Thane on the playground. Ruth helped him stack the fig newtons and powerbars from our training food basket :)

It was a beautiful day to do nothing at all! I even took a nap.

Went to swim practice today and then worked from home. Got in a 20 mile bike ride in after work hours but I did not feel particularily motivated.

Swim Practice 2700 @ 00:55:00

Bike Ride 20 Miles

Still recovering from yesterday so I slept in an hour and skipped swim practice. Had to go into work early to meet some of the deadlines I had. But made it to spin class with Dina who did an excellent job of kicking my ass.

Spin @ 00:50:00
147a 169m

Then did some core at home.

CORE
3x15 Ball Crunches
2x15 Supergirls
2x1:00 Plank on Ball (this was hard!)
1x Side Plank each side (extended arm up for 3 seconds, brought it down for 2)
2x10 Kneeling 1 leg and one arm out arm extension then curl under.

TRICEPS
1x13, 1x10 dips

8 pushups (damn I am weak! need to work on those)

Finally took the day off. Had a tough day on many levels so it was a good thing.

Just did Swim Practice today. Definitely tired!

Swim Practice 2500 @ 00:55:00

Did body pump at lunch and then a Compu Trainer session with some girls from my cycling team. I had never done anything like that before and it was HARD. It started out weird when everyone had to give their weight to Don so he could set us up. Not that I usually have an issue with how much I weigh, but I definitely felt odd outweighing everyone in the room by 20-30 pounds. Plus someone else's weight was accidently listed too heavy for them (actually my weight) and she made a bit of a deal about it until it was changed. But it was fine in the end because I did end up coming in 3rd out of 6 so I emerged with my self-esteem intact.

16.6 Miles on Compu Trainer

Went for a bike ride today with Ruth. Feeling very tired and not at all in the mood for wind and/or rain that happened.

35 Grumpy Miles @ 02:30:00

Ruth and I went for a run around Lake Union and then lifted. When running, I turned around at the Freemont Bridge when it was up for a ship so I got about 8 and a half miles in.

8.5 Miles @ 01:18:44

Weights were hard today. Drank some gatorade after the run but I was pretty shakey near the end. Also added weight to my chest and back exercises.

Strength Training

CHEST
Bench Press 1x15,1x12 @ 20 lb Dumbbells
Chest Flyes 1x15,1x12 @ 20 lb Dumbbells

SHOULDERS
Overhead Press 1x15,1x12 @ 17.5 lb Dumbbells
Upright Row 1x15,1x12 @ 15 lb Dumbbells

BACK
Seated Row Machine 1x15, 1x12 @ 70 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips 1x15, 1x13

CORE
3x15 Crunches
3x1 min Plank
2x12 Captain's Chair

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Hamstring 2x15 @ 40 lb machine

Very tired today at swim practice punctuated by Sarah completely kicking my ass on the 800 pull set, and everything else that followed it.

2500 Swim Practice @ 01:00:00

Because I was so tired, I took the rest of the day off.

Had another good swim today with Sarah and Gisela. We finished this with their new favorite -- 8x12 sprint.

2750 Swim @ 01:00:00

Went to spin today and it was a good workout even though my HR was recording a bit high.

Spin Class @ 00:50:00

Went for a run this morning around the neighborhood. I was actually nervous about it as I have cut my running way down and thought I might not be able to run at all. I ended up up doing about 7 miles and finished strong going S up Roosevelt back to my house.

7 Mile Run @ 01:00:00

Lifted weights during lunch and added obliques using the Captain's chair -- thanks coach :(

Strength Training

CHEST
Bench Press 2x15 @ 17.5 lb Dumbbells
Chest Flyes 2x15 @ 17.5 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 15 lb Dumbbells
Upright Row 2x15 @ 12 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 60 Machine
Lateral Pull Down 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips 2x15

CORE
3x15 Crunches
3x1 min Plank
2x15 Supergirls
2x12 Captain's Chair

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Hamstring 2x15 @ 40 lb machine
LegPress 2x15 @ 110 lb machine

Had a terrific swim practice as Sarah kicked my butt the whole time. After WU, she had us go into a descending 1,000. Whew!

Swim Practice 2500 @ 01:00:00

Went for a ride after work around the South end of the lake. I underestimated how much light I would have and ended up riding the last few miles in the dark.

30 Mile Ride @ 02:00:00

Did the body pump class today at 24. No other workout than that.

Ruth and I rode the Flying Wheels route today from Marymoore Park. She did drop me on the hills and I got a little cranky.

45 Mile Ride @ 03:00:00

Went for a ride this morning with the team and was able to ride the Orbea because the weather held up. It was nice to catch up with everyone and what was even nicer was that I no longer have any anxiety about being able to keep up with the team.

42 Mile Ride @ 02:50:00

Emily kicked my butt today in the pool with a hard set at the end of the workout. After I did my first couple of intervals, she came over and told me to work harder on the fast parts -- as in she needed to see kicking, arms flailing and not much breathing :) I did a better job with my next intervals.

Swim Practice 2650 @ 00:55:00

Strength Training

CHEST
Bench Press 2x15 @ 17.5 lb Dumbbells
Chest Flyes 2x15 @ 17.5 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 15 lb Dumbbells
Upright Row 2x15 @ 12 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 60 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips 2x13

CORE
3x15 Crunches
3x1 min Plank
2x15 Supergirls

LEGS
Abductor 2x15 @ 50 lb machine
Adductor 2x15 @ 50 lb machine
Hamstring 2x15 @ 40 lb machine
LegPress 2x15 @ 90 lb machine

Took spin class today at lunch. Had a good workout as Dina does a good job with strength and intervals.

Spin Class @ 00:50:00
143a 165m

Got to swim with Sarah today and that makes me very happy as she is a strong consistent swimmer :)

Swim Practice 2500 @ 00:55:00

Then went for a quick run on the treadmill at lunch at about an 8:45 pace.

5 Mile Run @ 00:43:00
149a 158m

Went to 24 in Portland this morning for a spin class and then lifted.

Bike Spin @ 00:50:00

Strength Training

CHEST
Bench Press 2x15 @ 15 lb Dumbbells
Chest Flyes 2x15 @ 15 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 12 lb Dumbbells
Upright Row 2x15 @ 12 lb Dumbbells

BACK
Seated Row Machine 2x15 @ 50 Machine

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Dips 2x12

CORE
3x15 Crunches
3x1min Plank

LEGS
Abductor 2x15 @ 3 lb weight
Adductor 2x15 @ 3 lb weight
Glut Straight Leg Raise 2x15 @ 3 lb weight
Hamstring 2x15 @ 3 lb weight

Had to drive to Portland today so went to swim practice first and then drove down.

Swim Practice 2500 @ 01:00:00

Went for a nice run around Lake Union with Ruth and then we lifted at 24.

7 Mile Run @ 01:00:00

Strength Training
CHEST
Bench Press 2x15 @ 15 lb Dumbbells
Chest Flyes 2x15 @ 15 lb Dumbbells

BACK
1 Arm Row 2x15 @ 12.5 lb Dumbbells
Seated Row Machine 2x15 @ 40 Machine

SHOULDERS
Overhead Press 2x15 @ 12.5 lb Dumbbells
Upright Row 2x15 @ 12.5 lb Dumbbells

BICEPS
Hammer Curls 2x15 @ 12.5 lb Dumbbells
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
Kickback 2x12 @ 8 lb Dumbbells
Dips 2x12

Core
3x15 Crunches
3x1min Plank

Went on the Aurora Cycling Club "Meet the Team" ride this morning. It was good because the Aurora and Ti cycles teams are merging this year and I got to meet a few members from the Ti team. I went into the ride not knowing if I would continue with the team this year as I have never actually raced in the two years I have been a member of the team. With the new merger, there are racing requirements -- have to race 5 times. Yikes! But now I am pretty psyched about being on the team. The racing requirements will make me butch up and just give it a try. They are also having weekly computrainer sessions so that will be really good for me. Plus the final deciding factor -- the new Ti Cycles jerseys match my bike exactly -- red, black, gray and white. :)

The ride was an easy social pace. Because of the rain, I hauled out my old Rodriguez steel bike and and put fenders on it. I was slightly worried about not being able to keep up with everyone on that bike but was pleasantly surprised by how easy it was for me. I have come a long way.

28 Mile Aerobic Bike Ride @ 02:00:00