Swim was okay this morning. Sarah came in a bit late so the best part was the 2 x 250's that she led (200 hard for time @ 85% 2nd one 90%, 50 recovery). We agreed that we want to do that as a 1,000 sometime to see how it goes. I managed to do the first 200 in a 3:00 and 2nd in a 2:56.

2450 Swim Practice @ 00:55:00

Working from home in the AM and hope the weather holds enough for me to get in a ride this afternoon.
_______________________________

Got in a terrific bike ride around most of the lake. I did it aerobic and kept my average speed at 15. Did the South End first and then Ruth was kind enough to scoop me at Log Boom because time was getting short....and to be truthful, I was feeling a bit lazy....

42 Miles @ 03:00:00
120a

My swim with Sarah was AWESOME this morning. I spent most of the workout trying to keep up with her and at the end, our coach set us up to race the last fast 100. The good news is that even though she kicked my ass, I did hang in there and I managed to do a 1:23 to her 1:22 -- I was thrilled because she is such a terrific swimmer.

Swim Practice 2650 @ 01:00:00
__________________

After a stern talk with my coach this AM, I am on running restriction for the next three days. The good news is that taking the time off did help my knee and the injury is not serious enough to blow my chances at Boston unless I do something really really stupid. Not out of the range of possibilities but I am going to try very hard to not get in my way.

So I did a spin class and SAT DOWN the entire time. UUUGGHHH. I did stand for one or two pedal strokes just to give my butt a rest during a recovery interval but other than that, I played with speed, tension and time to get in a good workout. This was a good exercise for me because the instructor is not exactly inspirational and I had to keep myself going. I sure miss Dina :(

12 Mile Spin @ 00:50:00
135a, 155m

Had a good session on the rollers today. Not even a trace of knee pain when riding and I am psyched to try a run this afternoon.

12 Miles Indoor Bike @ 00:50:00
127a, 141m
________________________________

Well, my run around Lake Union was terrific for the first three miles. I started it easy and aerobic but by the 5th mile, my knee really started complaining.

6 Mile Run @ 00:58:00 (9:47 Pace)
141a, 225m (obviously not right)

Mile 1 @ 09:59
131a, 149m

Mile 2 @ 09:24
137a, 145m

Mile 3 @ 09:12
144a, 225m

Mile 4 @ 09:20
146a, 153m

Mile 5 @ 09:24
146a, 151m

Mile 6 @ 11:10 (CD Walk)
144a, 150m

The pool is open again! Had a good swim with Sarah and Gisela -- and it took about a half hour to get warmed up. I started to feel my knee in a kicking set and switched to pull. Still sore but not painful like Sunday. Just enough to remind me not to do anything stupid like running today :)

2550 Swim Practice @ 01:00:00

_____________________________
Got in a lift at lunch today and finally increased the weight on my lat pull down to 75. Ruth told me to do that about a month ago and I have been procrastinating...

Weight Training

CORE
1x 1 Min Plank with Rotation each side
3 x 1 Min Plank
4x15 crunch on ball (2 front, 1 each side)
Back 3x15 @ 10lb plate
3x15 Leg Up on slanted bench

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Bench Press 2x15 @ 60
Chest Flyes 2x15 @ 30 dumbbells

BACK
Seated Row 2x15 @ 75 machine
Lat Pull Down 2x12 @ 75 machine

BICEPS
1x15, 1x12 @ 20 dumbbells

TRICEPS
Assisted Dips 2x15 @ 125 machine

Took the day off entirely because we got in late last night and I thought sleep would be the best healer. Been icing my knee and popping the ibuprofen and it is starting to feel better -- much better than yesterday.

Just finished my last long run before Boston. I did a little over 21 miles before I called Ruth and begged her to pick me up a half mile from the house because my knee was hurting so badly. I did my first loop up to 175th and to Katie's and then she and I ran around the zoo, down to Gasworks and up back through Ravenna. Then at 80th and Stroud, I ran back home from her house. My foot pod stopped transmitting at mile 14.7 but I am pretty sure I kept to about a 10 minute mile ave pace.

21.5 Mile Run @ 03:33:25
139a 178m

Mile 1 @ 09:00
137a, 178m

Mile 2 @ 09:04
136a, 146m

Mile 3 @ 09:42
144a, 150m

Mile 4 @ 09:46
144a, 151m

Mile 5 @ 09:02
138a, 151m

Mile 6 @ 10:04
135a, 148m

Mile 7 @ 10:48
139a, 147m

Mile 8 @ 09:10
134am 145m

Mile 9 @ 09:14
131a, 145m

Mile 10 @ 09:51
129a, 141m

Mile 11 @ 09:12
133a, 140m

Mile 12 @ 09:34
140a, 147m

Mile 13 @ 10:40
149a, 157m

Mile 14 @ 09:56
140a, 152m

Then the foot pod stopped working....

I LOVE my new single speed bike! I picked it up on Friday and rode it to my training on Madison and 19th on Saturday. It sure is going to make me work though....I thought my heart was going to pound out of my body when I climbed 24th street.

14 Mile Bike Ride @ 01:00:00

After my training, I did some ab and upper body at home.

Weight Training

CORE
1x 1 Min Plank with Rotation each side
3 x 1 Min Plank
4x15 crunch on ball (2 front, 1 each side)
Back 3x15 @ on ball

SHOULDERS
Shoulder raise side and front 2x14 @ 8 dumbbells

BACK
Reverse Flyes on Ball @ 8lb dumbbells

BICEPS
2x12 Curl @ 16 lb dumbbells

TRICEPS
2x15 8lb Dumbbell Kick Back

Had an unremarkable run down and around Greenlake today. The combination of 4th day in a row on legs and lots of wind made a decent pace difficult to maintain.

6.1 miles @ 00:58:21
143a, 156m
9:36 Pace Average

Did spin/run brick today. The (substitute) spin instructor was late so I spent the first 10 minutes warming up on my own by increasing speed and resistence. Definitely not my favorite instructor and I hope she does not stick but I now know enough to get a decent workout despite crappy teachers so I need to remember that. I did my usual 3 mile loop outside and it has enough elevation differences to make it a worthwhile run.

Spin/Outdoor Run Brick Workout

Spin Class @ 00:50:00
132a, 159m

Transition @ 00:04:06
110a, 121m

3 Mile Run @ 00:25:36 (8:32 Mile Pace)
154a, 181m

Still feel like I am recovering from Sunday's race so I did a shorter interval workout than I usually do(6 x 1/4 mile intervals with 1/8 mile recovery) . However, this was my first time on the outdoor track this year. For my warm up, I ran to the track from Starbucks and then calibrated my pod again so I am not certain of the exact total time.

5 mile Interval Run @ 00:50:00

1.75 Mile WU (jogged to track and then re-calibrated foot pod)

Interval 1 @ 01:42.8
146a, 162m, 162e
Recovery @ 01:19.1
136a, 163m, 107e

Interval 2 @ 01:39.8
146a, 166m, 166e
Recovery @ 01:32.7
136a, 166m, 108e

Interval 3 @ 01:41.2
147a, 166m, 166e
Recovery @ 01:07.2
145a, 166m, 114e

Interval 4 @ 01:40.8
148a, 168m, 167e
Recovery @ 01:34.4
139a, 168m, 112e

Interval 5 @ 01:39.3
149a, 168m, 168e
Recovery @ 01:25.1
140a, 169m, 107e

Interval 6 @ 01:36.7
150a, 170m, 170e
Recovery @ 01:33.0
143a, 170m, 105e

Cood Down @ 09:42
141a, 151m, 142e

Managed to squeeze in a weight training session between appointments and trainings. Busy month!

Weight Training

CORE
1x 1 Min Plank with Rotation each side
3 x 1 Min Plank
4x15 crunch on ball (2 front, 1 each side)
Back 3x15 @ on ball
3x15 Leg Up on slanted bench

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Bench Press 1x15, 1x12 @ 60
Chest Flyes 2x15 @ 30 dumbbells

BACK
Seated Row 2x15 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

BICEPS
1x15, 1x12 @ 20 dumbbells

TRICEPS
Assisted Dips 2x15 @ 125 machine

I am starting to feel the effects of Sunday's race :(

I slept in this AM instead of going swimming. This is not a huge loss for me as our pool is closed for the week and I would have to swim at 24 (ick) on my own. Then I went for an aerobic run at lunch and struggled with tummy cramps and generally being tired.

But it is cool because I KICKED ASS ON SUNDAY :)

5.75 Mile Run @ 00:52:53
140a, 162m

Had the best ride around Mercer Island at lunch today. Kept my legs spinning and I was surprised that I felt as good as I did. No residual tiredness or soreness. I did eat a powerbar 15 minutes before I went on the ride so that may have helped.

19.2 Mile Bike Ride @ 01:18:00
126a, 152m

Raced the Leprechan Classic 1/2 Marathon today. Ruth ran her first long race too -- 10 miles :)

I felt good going in and my coach told me to control the race, and not let it control me. I went into it with that attitude. As Ruth put it, it was the most "ghetto race" we have ever been to. There was only one single occupancy bathroom open and the recovery food was terrible. Donuts and green bananas. The distances were 1 mile, 5k, 10k, 10 mile and 1/2 marathon all out and back.

As I was approaching the turn around point, I saw the three men who were leading coming back and I got a little mixed up with the arrow markings because I was doing math in my head (never a good idea, especially when I am tired) and I turned around early. After running a bit, I realized that I definitely missed the correct turn around point and turned back around to find it because I just was not okay with not racing it correctly. I think it added .1-.2 miles to my total distance.

The good news is that there was a guy in 4th place who I had passed about 5 miles in who I ended up getting behind again during my mix up. I then made it my goal to pass him and I did again at about 8 miles.

This was not the smoothest race ever between the mixup and my foot pod dying 8 miles in and those were the moments when I felt the race beginning to control me. But I regained control and feel good about it.

I came in 4th overall and 1st overall woman. Not too difficult a feat considering how few racers there were (I saw less than 10 women total who ran the 1/2) but I am pretty pleased because I have never placed first in a running race ever! A bit bummed later though when they mistakenly named a woman who ran the 10 miles in the 1/2 marathon race and announced that she was first. However, I know that I won because I could see everyone who ran it as it was out and back and I am pretty thrilled with that :)

13.1 Miles @ 01:48:44 (if I ran 13.2, then my pace was 8:14)
159a, 174m

Really good swim this morning. The pool returned to water from its peanut butter state earlier this week and we got in a lot of yardage. One thing we did was a 500 for time. I thought I did it in 8:50 but now I think it may have been 7:50. If it was 8:50, the pace per hundered would be 1:46 (a bit slow) but if it was 7:50, the pace would be 1:34 (a bit of a stretch but I pushed it).

2850 Swim Practice @ 01:00:00

_____________________________

Went for a short aerobic run in the afternoon.

2.9 Mile Run @ 00:26:54
142a, 164m
9:08 Pace Average

Today's bike interval workout was a spin class. Dina, my fav 24 hour instructor is no longer teaching the class, so I decided to give the substitute instructor -- Tori a try. She was not too bad and I got in a good workout.

Spin Class @ 00:51:51

WU @ 06:45
119a, 137m

Main @ 00:42:14
140a, 158m

CD @ 02:50
127a, 148m

Swam alone this morning and it still felt like I was swimming in Peanut Butter. But I got in a full workout.

2400 Swim Practice @ 01:00:00
___________________________

Got in a tempo run around Lake Union. While I LOVE my new monitor, both Ruth and I are disappointed to learn that the total distance is only 5.5 miles :(

The cool thing is that I was able to use the lap function on the monitor to see my pace per mile. There is a direct correlation between altitude and my pace -- and I need to work on maintaining my pace when I hit an incline. I warmed up for a mile, ran 4.25 at tempo pace and jogged/walked the cooldown.

I am turning into a bit of a head case right now and really worrying about the race. This tempo run was really hard and I would get frustrated when looking at my pace when running uphill. I just do not know how I am going to be able to keep an 8:30 pace on this hilly race. Crap.

5.4 Mile Tempo Run @ 00:47:45

Swim practice today kicked my ass. I just slugged through the water and it never felt good. Fortunately, that is my only planned workout for the day!

2600 Swim Practice @ 01:00:00

Today I got in a quick 3 mile run on the treadmill at an 8:34 pace. I set the workout to aerobic so the incline would vary from 1-3 and made it fine.

3 Mile Run @ 00:25:42
152a, 165m

Then I lifted. Unfortunately, I have only gotten in 1 weight training session a week the last couple of weeks and I am feeling weaker.

Weight Training

CORE
Back 2x15 @ 10 lb plate
2x15 Captain's Chair (straight leg)

SHOULDERS
Overhead Press 1x15, 1x10 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x12 @ 30 dumbbells

BACK
Seated Row 2x15 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

BICEPS
2x12 @ 20 dumbbells

TRICEPS
Assisted Dips 2x15 @ 125 machine

Today's run was terrible and I ended it feeling really discouraged. I parked at Leschi and ran a North for a mile on Lake Washington blvd. After coming back off the bridge, I ran around Mercer Island (W and E Mercer Way and back up the path) down to Day Park and then tried to do last mile fast mile for the final three. I was so tired and pissed at myself at the end for my pokey ass pace that I had nothing left to finish the full 20 miles and cut it short by .6 miles. I was DONE and very freaked about being successful at Boston next month :(

19.4 Mile Run @ 03:20:22
143a, 185m
10:26 Average Pace
06:54 Max Pace
3580 Ascent

Here is a screen shot of my HR information.

Lap 1 after bridge when turning right to W Mercer Way.
Lap 2 at the end of East Mercer Way
Lap 3 can't remember
Lap 4 Day Park (last mile notsofastmile)
Lap 5 jogging cool down.

Had a fun, beautiful and windy ride today at the McClinchy Mile . We ended up just riding the 47 mile route although we had planned to do that plus the 34. Once we started on the 34, we turned around shortly because we were tired of riding in the wind.

47 Mile Bike Ride @03:10:00
131a, 159m

Long few days at the business meetings and I slept in this morning -- taking today as my rest day. Looking forward to normality next week.

Another day out of the office at the Agency Business Meetings so I got in a roller session this morning and will try to squeeze in a run a little later.

12.75 miles @ 00:50:00
127a, 141m

_________________________
I forgot to bring my sneakers to the meetings so I drove home during a break and did a quick run in my neighborhood in the freezing cold....

4.2 Miles @ 00:37:27
139a, 154m
Average Pace 8:53
Max Pace 7:30m
Ascent 740

Another good morning because I got to run with Katie. Ran from my house to hers and we ran Greenlake. Then back home for me. Thanks to my wonderful new HR monitor, I have a lot to report on this run....

6.7 Mile Run @ 01:01:49
146a, 194m
Ave Pace 9:08
Max Pace 8:00
Ascent 980

Then came home and did a little core

CORE
3 x 1:00 Plank
1 x 1:00 Each Side Plank with Rotation
15 Reps Crunch on Ball (1 front, 1 each side, 1 front)

______________________
It was close because I am working out of the office the rest of the week, but I managed to get in a lift at the end of the day.

Weight Training

CORE
Back 2x12 @ 10 lb plate
2x15 Captain's Chair (straight leg)

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Bench Press 2x12 @ 60
Chest Flyes 2x15 @ 30 dumbbells

BACK
Seated Row 2x15 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

BICEPS
2x13 @ 20 dumbbells

TRICEPS
Assisted Dips 2x15 @ 125 machine

Fabulous swim this morning! Got to swim with Sarah and she lead us in a strong 5 x 200 swim @ 3:15. We did the first three and then took a 40 sec break before doing the final two. She is really a lot of fun to swim with!

2700 Swim Practice @ 01:00:00
______________________________

I did not get in my run today. Went to the gym to get in a quick interval run during lunch -- changed into my shorts and realized that I forgot my running bra :(

So then I planned to run intervals after work and got trapped by work stuff until late. I finally just let the workout go -- not an easy thing for me to do.

Happy Birthday to ME! Today begins my 40th year on this planet....

For my birthday present to me, I am NOT:
Swimming
Biking
Running
Lifting

Went out for lunch with some girls from the office and will meet some friends at Coastal Kitchen for my birthday dinner.

Today's long run was very very difficult. Had a 12 mile run planned and decided to run to Greenlake to calibrate my new foot pod and then around Lake Union and back home. I actually did not hit a wall until coming back up Stone Way and I could barely maintain a 9:30 pace on the flat of Greenlake (I now can tell my pace). I know that there are two factors -- one probably much stronger than the other. First, today is the 9th consecutive day on my legs. And more significantly, Ruth took me out for a birthday dinner and a show last night -- and I had several helpings of dirty martinis...

Because I ran to Greenlake, and then around the track a few time to calibrate my HR monitor. my overall time is a bit off.

14 Mile Run @ 02:20:00

For my birthday eve eve, Ruth gave me the Polar S625x HR Monitor! I am SOOOO excited. I am playing with now and getting to know it better but I managed to capture and log this morning's activity -- drinking coffee.
___________________________

Went for a LSD bike ride today and did the Flying Wheels/ADA Route. This was the first time I actually LIKED the route -- I was not completely freezing or freaking out because of the ice on the road. Plus Ruth was feeling a little tired so she did not drop me and that helped my attitude. I was actually pleasant to ride with today.

Tried to upload my HR data but could not figure it out.

48 Mile Ride @ 03:10:18
120a, 160m

Choose sleep over swim this morning and it was a very good choice. Managed to get in a 6 mile tempo run in on the treadmmill during lunch.

6.75 Tempo Run @ 01:00:16

.5 Mile WU @ 05:48
123a

6 Miles @ 00:50:00
163a, 198m, 161e

.25 mile Walk CD @ 00:04:31
122a, 163m, 105e

Swim was good this morning -- the 400 descending pull was hard on my shoulders but at least I was not trying to keep up with Pull Bouy of Death. Did a timed 200 swim halfway through at 03:07 and was not too happy with that. It should have been sub 3.

2600 Swim Practice @ 01:00:00

______________________
Dean's spin class at Pedal Dynamics was fun despite it being at 7 at night. It was good to take a class again from a real cyclist. What a terrific guy -- I am buying my new single speed commuting bike from him and really like him and his store.

12 Mile Ride @ 00:47:46

Warm Up @ 00:04:38
116a, 123m

Main Set @ 00:42:16
135a, 170m, 136e

CD @ 00:00:52

Beautiful aerobic run this morning! Ran from home down and around Greenlake and then up the hill back home. Of course my HR monitor read too high in the beginning.

6+ Mile Run @ 00:58:17

Run from home @ 14:10
178a, 187m, 178e

Run around Greenlake @ 28:25
169a, 194m 167e

Run home @ 15:41
156a, 186m, 134e

____________________________

Weights were hard today. Went at 12:00 and was pretty hungry when I started so that may have had something to do with it. Made sure I was slow but got fewer reps in.

Weight Training

CORE
1x 1 Min Plank with Rotation each side
3 x 1 Min Plank
Back 2x12 @ 10 lb plate
2x12 Captain's Chair (straight leg)
Slanted Bench 2x10

SHOULDERS
Overhead Press 2x12 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Bench Press 1x12, 1x10 @ 60
Chest Flyes 2x12 @ 30 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

BICEPS
1x12, 1x10 @ 20 dumbbells

TRICEPS
Assisted Dips 2x15 @ 125 machine