Today was strength training only. Next week I increase my runs to 3x a week....

Weight Training

CHEST
Bench Press 2x12, 2x12 @ 65 lb dumbells
Chest Flyes 2x12, 2x12 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 lb dumbbells
Side and Front Raises 2x(1x12, 1x8) @ 5 lb dumbbells

BACK
Seated Row Machine 2x12 @ 70 Machine
Lat Pull Down 2x12 @ 60 Machine

BICEPS
Concentration Curls 2x12, 2x12 @ 17.5 lb Dumbbells

TRICEPS
2x12 Dips @ assisted machine @ 115 lbs

LEGS
Abductor 2x12 @ 60 lb machine
Adductor 2x12 @ 75 lb machine
Hamstring 2x12 @ 50 lb machine

Leg Press 2x15 @ 130 lb machine

CORE
2x12 Back Machine
2x12 Captain's Machine
3x8 situps (sides and front) slanted bench -- really HARD!
3x8 leg raises (sides and front) slanted bench -- really HARD!

Did a lunchtime run on the treadmill today. Kept it aerobic at a 9 min. mile pace. My HR did rise near the end though...

5.5 Miles @ 00:55:00

Met Diana after work for an indoor spin workout. Just a casual 45 minute workout and I introduced her to my favorite TV junkie spin workout. We kept the RPM to 80+ during the shows and then kicked it up to 100+ RPM during all the commercials.

I think she didn't hate it because she agreed to do it again :)

10.5 Miles @ 00:45:00

Swam this morning with the usual gang -- Sarah, Duncan and Peter. We did a broken 1650 (11, 10, 9, etc.) alternating swim and pull. Unfortunately, our lane leader lost count and we got a little messed up. I barely hung in there and my shoulders started to complain a bit...

Swim 2600 @ 00:55:00

Went for a long, slow run today. Ruth and I ran around Lake Union and then I ran up Stone Way for some extra mileage before she picked me up.

9 Miles @ 01:24:00

Went for an aerobic bike ride with my team this morning. Kept it easy :)

47 Mile Bike Ride @ 03:00:00

Weight Training

CHEST
Bench Press 2x15, 2x12 @ 65 lb dumbells
Chest Flyes 2x15, 2x12 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 lb dumbbells
Side and Front Raises 2x(2x8) @ 8 lb dumbbells

BACK
Seated Row Machine 2x12 @ 70 Machine
Assisted Chin Up 2x12 @ 115 Machine

BICEPS
Concentration Curls 2x15, 2x12 @ 17.5 lb Dumbbells

TRICEPS
2x12 Dips @ assisted machine @ 115 lbs

LEGS
Abductor 2x15 @ 5 lb ankle weights
Adductor 2x15 @ 5 lb ankle weights
Hamstring 2x12 @ 50 lb machine
Leg Press 2x15 @ 115 lb machine

CORE
3x15 crunches on ball
3x1 min Plank
2x15, 2x12 Back Machine
2x15 Captain's Machine
2x.45 second side plank with rotation

Ruth and I went for a swim this morning at 24. Definitely feeling my shoulders!

2750 yard Swim @ 01:00:00

WU
200s, 100k, 200p

MAIN SET
2x
400 Swim
300 Pull
200 IM
100 Kick

Did my "annual" run with Gisela in West Seattle today. Ran along Alki while while she skated. Kept it aerobic because we talked the entire time. Then off to over-indulge on food and drink!

7+ Mile Run @ 01:??:??

Went to swim practice this morning and had a good workout. Then Ruth worked a half day and we lifted when I picked her up.

2500 Swim @ 00:55:00

Weight Training

CHEST
Bench Press 2x12 @ 65 lb
Chest Flyes 2x12 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x15 @ 20 lb dumbbells
Side and Front Raises 2x(2x8) @ 8 lb dumbbells

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

BICEPS
Concentration Curls 2x15, 2x12 @ 17.5 lb Dumbbells

TRICEPS
2x12 Dips @ machine @ 110 lbs

LEGS
Abductor 2x12 @ 60 lb machine
Adductor 2x12 @ 70 lb machine
Hamstring 2x12 @ 50 lb machine
Lunges 2x12 @ 10 lb dumbells

CORE
3x5 situps (sides and front) slanted bench -- really HARD!
3x1 min Plank
2x12 Back Machine
2x15 Captain's Machine
3x5 leg raises (sides and front) slanted bench -- really HARD!

Today was a travel day and I decided to just hang out in the morning with our hosts and drink coffee and chat.

Tomorrow will be swim and lift.

Ruth and I went for a 50 mile bike ride today. Just did it aerobic as we took advantage of the opportunity to ride in sunny weather. Felt strong and good throughout and at one point, we hit a bit of a headwind for about 5 miles between Saguaro National Park and another park I cannot remember the name of. At that point, I just embraced it, put my head down and enjoyed the fact that I could ride strongly into a headwind two days after a century ride :)

Today was spa day because our friend, Mae works at Canyon Ranch as a massage therapist and got us all deals on massages and use of the facility while waiting for our treatment :)

Ruth and I lifted while waiting and then lounged by the pool. The best news is that I was not the least bit sore or tired after yesterday's ride! I am just thrilled that I am fit to the point that I can ride a long ride like that without training specifically for it and not feel the least bit tired or sore at the end. I also know that another contributor to my feeling fine is because my coach grounded me a few weeks ago and made me cut down my workouts to 3 weights, 2 swims, 2 runs and 3 bikes. I have been good about following it (just not good about recording it in my blog).

Weight Training (no legs this time)

CHEST
Bench Press 2x12 @ 65 lb
Chest Flyes 2x10 @ 25 lb Dumbbells

SHOULDERS
Overhead Press 2x15 @ 20 lb Dumbbells
Upright Row 2x15 @ 20 lb Dumbbells

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

BICEPS
Concentration Curls 2x15 @ 15 lb Dumbbells

TRICEPS
2x12 Dips @ machine @ 100 lbs

CORE
3x15 Crunches on ball
3x1 min Plank
2x12 Back Machine
2x12 Captain's Machine
2x12 each side seated torso twists machine

Did the 108 mile El Tour in Tucson today. Because of the rain, we did not get a chance to train much for it and the longest I rode in the last few months at one time was 50 miles. I went into it thinking that I wanted to make it in 7 hours and get the gold medal. But after my first pit stop, I re-examined my priorities and decided that I would rather ride with Ruth and have a good time rather than work super hard for something that I was not able to train for -- and take a long time to recover from.

So we had a terrific ride and met up with a friend of ours during the last 20 some miles who was really struggling with leg cramps and rode in easy with her to the end. It was a perfect ending and I finished feeling strong and completely comfortable (except for the entire "forgetting to apply chamois butter" part...).

Went to swim practice this morning and was invited by Julie to swim in the lane with the "big girls" (she and Ruth) because it was crowded in my lane. Because we were driving to the airport to fly to Tucson right after practice, I just did 15oo and got out early to be ready on time to catch our flight.

Swim Practice 1500 @ 00:40:00

We did a "lactic threshold" set in swimming today. It looked easy on the board but it was actually much harder than it looked!

2x
1x50 Fast Fly, 30 sec rest and 100 Free descend to 80%
5-10 sec rest
1x50 Fast Back, 30 sec rest and 100 Free descend to 80%
5-10 sec rest
1x50 Fast Breast, 30 sec rest and 100 Free descend to 80%
5-10 sec rest
1x50 Fast Free, 30 sec rest and 100 Free descend to 80%
5-10 sec rest

Did my usual Body Pump class at 24 during lunch. The instructor is still fairly new and does not do a terrific job with cues. Today she decided to do a new workout and was even worse with the cues but I got an okay workout in.

Tonight is the Compu Trainer time trial session with my team. On a side note, my HR monitor strap is mangled because the alien dogs we are babysitting thought it made a tasty snack....I think it should work for tonight but the teeth marks will not make for comfortable running :(

We went for a 50 mile easy aerobic ride today around the North end of the lake. Very cold all morning but we had to head out early because we had an early afternoon activity planned with our new "little sister".

Went on our favorite date today. A longish run and then lifting. We parked by REI and then I ran around Lake Union for a 7+ mile run.

7+ Mile Run @ 01:10:00
Av HR 140

Weight Training
CHEST
Bench Press 2x15 @ 60 lb
Chest Flyes 2x15 @ 22 lb Dumbbells

SHOULDERS
Overhead Press 2x12 @ 20 lbDumbbells
Upright Row 2x12 @ 20 lb Dumbbells

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

BICEPS
Concentration Curls 2x12 @ 17.5 lb Dumbbells

TRICEPS
Dips @ machine @ 120 lbs

CORE
3x15 Crunche
3x1 min Plank
2x 12 Back Machine
1x10 each side Side Plank with Rotation

LEGS
Abductor 2x15 @ 60 lb machine
Adductor 2x15 @ 70 lb machine
Hamstring 2x12 @ 45 lb machine
Leg Press 2x15 @ 90 lb machine

Just swam today -- good plan because I was too busy at work to do anything else :(

Because I have been banned from swimming more than 2x a week, I woke up in the AM when Ruth got to go to swim practice and rolled for an hour in the bike room. Work was crazed again all day so we went to the 24 Hour Fitness north of here and I lifted while she ran. Then we did core.

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

SHOULDERS
Overhead Press 2x15 @ 17.5 lb Dumbbells
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
2z12 Captain's Chair

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

Slept in a little bit and then headed to work a long day. Took a rest day off from training. Well earned as it was my first in a while.

Swam with swim team in the AM and did nothing else. Good because I was pooped.