Sunday, April 30, 2006

Today we had a really fun ride with the Viking Cycling team around the lake. This is the first time I rode with them and it was Ruth and I with some really sweet guys. They would get a little carried away and take off in packs but always waited to regroup and were just great. Ruth went ahead of them when they stopped to say hello to the race director at Seward. I stayed with them and promised her I would do my best to slow them down :)

The ride sure kicked my ass. I was holding 23 on the back of Ryan's wheel a few times! And sat on Scott's wheel going up after Kirkland and up Juanita. At Kenmore, we stopped at Erik's because he offered to do a quick bike fit for Ruth -- so my HR interval information is in two sections. Then from there I rode to Gasworks while Ruth continued to Seward and back to get her mileage in. I figured that after meeting with my coach tomorrow, I no longer get to slack so I enjoyed the sweet feeling of it. And I was wiped -- but really liked riding with them!

55 Mile Ride @ 03:35:51

02:38:51
135a, 167m

00:57:31
125a, 146m
_______________________________________

Training Stats for the week
Not too bad for taking two days off.

Saturday, April 29, 2006

Took the day completely off and spent it cleaning the house, getting some errands done and just nesting while Ruth worked an ADA event. It felt good after a week of struggling through feeling sick and mediocre workouts.

Friday, April 28, 2006

I am so tired of being sick! Floated my way through swim practice this AM and then rode my bike to work from there.

2150 Swim Practice @ 00:50:00
_____________________________

10 Mile Bike Commute @ 00:45:39
117a, 157m

Thursday, April 27, 2006

Still congested but was able to make it through swim practice because we got to swim with Sarah. I did lead some of the longer pull sets but asked Sarah to lead the last set of 100's at a challenging interval. She did a terrific job pulling us in at a 1:35 for all 4.

2550 Swim Practice @ 01:00:00
___________________

Road home on the Hindenburg (my single speed) from work today and left my car there. Still feeling like crap so I took it slow and easy. Tomorrow I ride it back after swim practice and then drive home at the end of the day.

17 Mile Ride @ 01:29:48
111a, 154m

Wednesday, April 26, 2006

Had a nice run this morning but my legs still are not back. We drove to Greenlake and I ran around the lake and back home while Ruth did intervals. My HR seems high because it started out very high.

Still fighting this cold. It is now descending into my chest a bit so I hope it is on its way out soon.

4.7 Mile Run @ 00:43:22
148a, 193m
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I hit the gym at lunch -- it felt more though like it hit me. I am definitely weaker than I was the last time I lifted. Most of my reps were down.

Weight Training

CORE
1x 1 Min Plank with Rotation each side
3 x 1 Min Plank
4 x 15 crunch on ball (2 front, 1 each side)
Back 2 x 12 @ 10 lb plate
1 x 12, 1 x 10 Leg Up on slanted bench

SHOULDERS
Overhead Press 2 x 12 @ 22.5 dumbbells
Shoulder raise side 2 x 12 @ 8 dumbbells

CHEST
Press 1 x 12, 1 x 10 @ 60
Chest Flyes 2 x 12 @ 30 dumbbells

BACK
Seated Row 2 x 15 @ 75 machine
Lat Pull Down 2 x 12 @ 75 machine

BICEPS
1 x 12, 1 x 10 @ 20 dumbbells concentration curl
2 x 10 @ 30 barbell curl

TRICEPS
Kickbacks @ 10 dumbbells
2 x 15 Assisted Dip @ 125

Tuesday, April 25, 2006

Last night I finally took a decongestant and woke up before the alarm went off for swimming. Took it easy and swam in the back of the pack behind Gisela and Sarah.

2400 Swim Practice @ 01:00:00

To make up for yesterday's non-bike day, I will take my single speed for a spin around Mercer Island during lunch today.
_______________________________

Terrific ride in beautiful weather. I sure do love living here. Don't know my distance or average speed because this bike does not have a computer and I could not find a post with the distance for this ride -- but I think it is 19.5 miles.

19.5 Mile Bike Ride @ 01:14:49
133a, 159m

Monday, April 24, 2006

Today was a sick day. I was planning to ride my bike home from work but the thought of it was just exhausting so I drove home instead. I guess that was a good indicator of how badly I felt.

Sunday, April 23, 2006

Had a great time riding the Daffodil Classic today with Ruth (her 40th birthday ride) and Dave. We planned to do the 70 mile route (AKA 47 + 20) and I decided after 50 miles to sit in the sun and read while they did the additional 2o. It was a perfect decision because I felt happy and done with the first loop. Doing the other 20 would have been pushing it -- not a good choice for my recovery week :)

47 Miles @ 03:00:00
115a, 160m

Saturday, April 22, 2006

Did the Lake Sammamish loop today as part of Ruth's ADA training ride. I was surprised by how much that took out of me and I am feeling a bit pooped. Even cancelled out on our inaugural Lake Washington swim today. I was talking with my friend Katie today about how I may still be feeling tired from Monday's race and traveling. She remarked "most normal people would have come to that conclusion already..." I love the people in my life who keep perspective for me in ways I cannot :)

Just took some extra vitamin C and will rest now.

24 Mile Bike @ 01:36:05
118a, 160m

Friday, April 21, 2006

Today was a very long travel day for me as my flight from Boston left at 6AM. Ruth and I went for a run around the outer loop of Greenlake in the afternoon and while it did not feel like a great run, I did make it around. Tomorrow I am going to go on Ruth's easy 25 mile ADA training ride and then Gisela and I are dipping into Lake Washington for our inaugural swim. Yikes! :)

3.2 Mile Run @ 00:28:00

Ruth turns 40 on Sunday, April 23rd and to celebrate, we are riding the 70 mile Daffodil Classic route.

Thursday, April 20, 2006

There have been no blog entries in the past couple of days because I have not worked out since the race. I am still in Boston attending the eLearning Guild conference and am spending a lot of time sitting in very cold conference rooms. It is good that I am recovering because otherwise I would be crawling the walls. I did get out and walk around a bit last night to forage for dinner.

My leg soreness is finally beginning to subside but the last two nights in this hotel room bed have done a number on my neck :(

So this morning, I went for a very short swim in the hotel pool and stopped after about 15 minutes because of neck pain. After that, I sat in the hot tub to try to loosen the muscles. I will try to get in a workout later this afternoon during breaks.
_________________

I am SO FRUSTRATED. I went to the little health club here in the hotel and tried to get in a treadmill run. Lasted 1 mile before my legs said "enough" so I switched to the hamster machine. Made it there for a short time before my feet complained too loudly and then did the last bit on the stupid stationary bike. I know that I have not completely lost my fitness but it sure feels like it....

I am TIRED of this pain and quite homesick :(

Cardio Machine Workout @ 00:45:00

Monday, April 17, 2006

Boston Marathon Race Report

I now can say that I ran the Boston Marathon -- one of the almost 23,000 who raced officially. While I did not achieve the self-set aggressive goal (qualifying at this race for 2007), I raced a very hard, honest event and learned a lot from the experience.

I went into it well supported by friends and family -- well rested after a couple of days in Provincetown and tapered to perfection :) Even race eve traffic and Expo madness did not stress me out too badly because Ruth was wonderful about managing it all -- even insisting that I rest in the hotel in the evening while she went to the airport to return the rental car and battle back through public transportation for our take out pasta dinner. One thing that was fun was the Reasons to Run promotion they were doing at the Expo. You can see mine here (# 15367).

We woke up before my alarm went off the morning of the race -- went for soy latte's, ate my oatmeal and made it to the shuttle buses that took the participants to the Athlete's Village at Hopkinton in plenty of time. Here is where I had my 1st learning opportunity for next time as I chose not to take a bag with warm clothing and supplies for the 3 hour wait ahead of me. I assumed that the Athlete's Village meant that there would be warm places to hang out and was quite wrong. I just had on my thin racing clothing and spend most of the time sitting on my race number as the only barrier between me and the damp cold ground. The sun shone intermittently and while there were a few moments of warmth when the sun came out, I was shivering uncontrollably by the time we started. I believe that not preparing well for the wait took way too much out of me before the race even started.

The race start was crazy -- we were corralled into areas per 1000 race numbers and it started with much cheering. Despite being cold for hours, the race start was HOT and I ended up shedding my dri-fit long sleeve shirt and gloves within 2 miles. Although my race pace bracelet had me ahead of pace, I ran instead with the crowd thinking that my pace was not fast enough and perhaps my watch was off -- and had my 2nd learning opportunity. One that I had even read (newbies go too fast in the beginning and burn out when the hills hit) about but got caught up in the moment. By the half-way point, I was 2 minutes ahead of my goal pace. Before racing, I asked Ruth's parents to pick a mile they wanted me to race for them and mile 11 was her mom's. I said out loud "This is for you, Erika" when starting it. This helped me to focus and thinking about her -- her kindness, strength, support and wonderful sense of humor carried me through the mile. Then there were 9 miles to Rolf's at mile 20.

My favorite part of the race was Wellesley College and the women's cheering was so much fun and energizing. A bit past that point, I was humbled by seeing a participant in a wheelchair -- no use of his arms using his TOES to inch his way backwards up the hill. damn.

Even though I carried my own hydration (water and nuun), I could not stop CRAVING the water and gatorade they had on the course and the slight pick me up they offered that my own did not. As the fatigue got greater, I started to walk the stops and drank both before picking up the run again.

There is a big deal made about HeartBreak Hill -- but it was the TWO big hills BEFORE it that really kicked my ass. OUCH. I wish I had trained better for the hills as they took more and more strength from me -- and my legs hurt too much to offer me recovery on the downhills. But HeartBreak Hill happened during mile 20 -- the hill I had already started to give myself permission to walk until realizing it was on Rolf's mile 20. I could not walk that hill thinking about Rolf and how hard he is training for Ruth's ADA event and the very hilly 50 mile bike ride he is going to take on next month. So I ran the entire thing inspired by him and made it through.

I ended up walking parts of mile 22-24 and really struggled physically and mentally despite the overwhelming cheering of the crowds. Dedicating the last 1.2 to Ruth was quite symbolic as I just wanted to quit and walk and committed to finishing it knowing I was giving it everything that was left.

My official finish time was 04:02:07 and while that was 16 minutes too slow to qualify for next year, I am already working on Ruth to run the Portland Marathon with me this fall to qualify for the 2007 race as I really want to do it again and next time conquer it! But my coach reminded me that my focus now needs to be on my first Ironman and I am quite committed to preparing well to race it strongly.

Sunday, April 16, 2006

Went for a quick 20 minute run this morning -- my last one before tomorrow's race. Of course last night I had all sorts of weird dreams including needing to get something to run in at Fred Meyers while there was an electrical storm that closed down the place. And not being able to get to the start line on time...

I did an easy pace and did a 2 block sprint near the end to get my HR up a bit.

2.2 Miles @ 00:22:29
136a, 185m

Saturday, April 15, 2006

Met the world's WORST spin instructor today at the Mussel Beach Health club in Provincetown. The entire workout was 30 minutes of endurance with bad music and then 10 optional minutes of climbing with very few cues or interaction from her. But I figured that this was exactly what I needed and I kept my pace pretty steady with one acceleration at the end and did not get out of my saddle.

Spin Class @ 00:48:56
119a, 151m

Friday, April 14, 2006

Went for a swim at the Wang YMCA this morning. The pool was crowded and hot but we were able to get in a good workout. I did a set of 1x100's on the 1:45 and some pulling and kicking.

2700 Swim @ 01:00:00

Thursday, April 13, 2006

Woke up at 5 and went for an interval run (4 x 400 w/200 recovery) at the Greenlake Track. My watch did not record my HR again...

3.5 Interval Mile Run @ 00:36:03

WU @11:21

.25 Miles @ 01:42
Recovery @ 01:49

.25 Miles @ 01:38
Recovery @ 01:53

.25 Miles @ 01:36
Recovery @ 02:02

.25 Miles @ 01:36
Recovery @ 01:47

CD @ 10:34

Off to our 8:42 Flight now :)

Wednesday, April 12, 2006

Had a good swim with Sarah despite last night's late bedtime after my Project Lead graduation. I do need to point out to my coach that I led two sets during practice.

2300 Swim Practice @ 00:55:00

____________________________

Did my 3 mile loop at lunchtime today at an easy pace. I purposely did not take my HR monitor or even a watch so I approximated my time.

3 Mile Run @ 00:30:00

Tuesday, April 11, 2006

I took yesterday off entirely as a rest day and slept in. This morning's swim practice was average. No Sarah today -- guess she was resting after kicking ass in the meet over the weekend and neither Gisela or I were feeling particularily ramped up. We did a set of 100's on the 1:40 and managed to keep that pace consistent.

Swim Practice 2550 @ 00:55:00
_____________________________
Then I biked into work after swimming. I picked up a rack over the weekend and a saddle bag for my laptop and clothes . That made my bike really really really heavy :( But the good news is that someone came to test ride my Rodriguez last night and is going to pick it up on Wednesday.

10 Mile Bike Commute to Work @ 00:50:00
119a, 151m

17 Mile Bike Commute Home @ 01:26:51
116a

Sunday, April 09, 2006

Did my last run before the marathon and it was nothing spectacular. I ran North to 175th and down -- got in 10 hilly miles at an easy pace. At no point did I feel as though I was working too hard but at no point did I want to turn up the volume...

I am trying to visualize how much fun Boston is going to be -- at least as fun as everyone else (none of whom are running it I would like to point out) seems to think it is going to be. I am just quietly inexorably freaked.

10 Mile Run @ 01:40:54
139a, 154m
10:06 Pace
2640 Ascent

Saturday, April 08, 2006

After checking the weather, I decided to do a spin class instead and went to one with an instructor Ruth recommended in the Seattle 24. It was a really good workout and I lifted after.

Spin Class @ 00:55:32

WU @ 08:09
123a, 163m

Main Set @ 45:17
140a, 179m

CD @ 02:05
133a, 157m, 116e
___________________________

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 2x15 @ 10lb plate
2x15 Leg Up on slanted bench

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

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

BACK
Seated Row 2x15 @ 70 machine
Lat Pull Down 2x12 @ 70 machine

BICEPS
1x15, 1x12 @ 20 dumbbells

TRICEPS
Kickbacks @ 10 dumbbells

Friday, April 07, 2006

Swim was okay this morning. Still feeling a tiny bit tired and because Sarah was tapering for her meet this weekend, we did not push it as hard -- and I did not take the lead to push it and just coasted :)

2500 Swim Practice @ 00:55:00
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Went for a run at lunch today and looped through the Mercer Slough to run as much of it on soft surfaces as possible. For some reason my HR monitor did not record HR, but it did record distance.

7 Mile Run @ 01:06:59
9:36 Pace

Thursday, April 06, 2006

Last night was my last Project Lead training session and it left me a bit drained. I slept through swimming this morning and rode my bike to work instead.

17 Mile Bike Commute @ 01:18:00
120a, 160m
______________________

Rode home again -- this time took Martin Luther Way to avoid the embarrassment of walking the hill after I90.

17 Mile Bike Commute @ 01:22:05
111a, 152m

Yesterday, I was informed that I made the lottery into RAMROD this July. Tonight, I made Ruth take it (not easy to convince her to do) because she did not make it and was quite disappointed. It is a good decision because we will still train together and I am certain that there will be some openings come July if I decide I want to ride it. Right now, all of our plans revolve around my races -- Boston Marathon in April, Victoria Half Ironman in June and Ironman Canada in August and now we both have big events to prepare for. My focus needs to be IM Canada and RAMROD training with Ruth will help me do that. I may just volunteer that day and be as supportive to her as she is to me -- and I would get to ride the route on the volunteer ride. It's a good decision :)

Wednesday, April 05, 2006

I am a 7 minute miler. I am even a sub-7 minute miler. For years, I have wanted to run a 7 minute mile and I have always been at least 15 seconds behind that elusive goal. But today that all changed and I could not be more thrilled. At the end of this morning's track workout, you could see the steam just pouring off of me and when I commented on it, Ruth said that am a steaming pile of SPEED.

I went into the interval workout just hoping to maintain a 7:30 pace for my mile intervals. After the first one -- faster than I have ever run a mile in my life, I thought that was a fluke and I worked hard on the second to make a 7:15-7:30. Then after that one, I ran the last to survive and still kicked ass.

6 Mile Interval Run Workout @ 01:00:00

WU @ 10 (guestimate because I forgot to turn it on)
178a, 184m (last 3:48)

Mile 1 @ 07:11
176a, 199m, 176e

.25 Recovery @03:48
123a, 186m, 186e

Mile 2 @ 06:57
149a, 189m, 171e

.25 Recovery @ 04:03
126a, 171m, 129e

Mile 3 @ 07:00
1162a, 192m, 172e

.25 Recovery @ 04:46
115a, 172m, 96e

CD @ 11:08
139a, 189m, 132e

______________________________

Lifted Upper and Core in the PM

Tuesday, April 04, 2006

Had a good swim this morning with Gisela and Sarah. Good but not great because I didn't sleep as well last night -- was nervous about my little 10 mile bike commute on my new Devinci single speed to work after swim practice. But it was a nice easy ride (I took it too easy perhaps) and I am stronger on this bike than I thought. Of course I have not tackled any long steep grades yet...but I am thinking about riding Ruth's Tour de Cure on my single speed with Rolf.

2500 Swim Practice @ 01:00:00
__________________________________

10 Mile Bike @ 00:48:00 (Commute from Seattle U to Work)
117a, 158m
__________________________________

Had a good ride home and did fine until I hit the steep grade off the I90 Bridge. I started up the hill and it was too much so I veered to the right to fall on the grass. I was lucky that I was able to clip out though and walked it. Of course I had to be passed by some guy who thought he was being sympathetic when he said to me that the winds across the bridge were almost unfair. I thought "shut up granny gear boy...". Unfortunately, that affected my confidence and I panicked and clipped out again when climbing up the footbridge to the Burke Gilman Trail at Hec-Ed.

I would like to get strong (and light) enough to be able to handle the steep grades in my single speed... I do like not having a computer or other gears on this bike as it helps me focus on my riding.

17 Mile Bike Commute @ 01:25
115a, 203m


Monday, April 03, 2006

Today has been a bit crazy! We took a vote at 6AM and decided to sleep instead of run as we were feeling quite sleep deprived and over obligated. Despite having a new employee start today and a lot of meetings, I managed to get in a 7 mile treadmill run.

7 Mile Run @ 01:00:05
145a, 158m

1 Mile WU @ 09:29
129a, 140m

5 Miles @ 42:19 (8:27 pace)
151a, 158m

1 Mile CD @ 09:19
150a, 157m

Sunday, April 02, 2006

Decided to give my knee one more day of rest from running and went for a long bike ride with Ruth instead. We did the 70 mile route of her ADA ride and had a terrific time despite the wind. Ruth put it best when she said "I thought we were riding into a headwind until we turned the corner and rode into a headwind."

70 Mile @ 04:45:00 (14.7 mph)

Saturday, April 01, 2006

Had my last full day Saturday Project Lead training today and got in a lift before the training. I am learning a lot in this program but the time commitment has been a challenge to manage with my work and tri training.

My Boston Marathon package came in the mail today. My number is 15367 and that puts me in the 2nd wave (12:30). It gave me butterflies and I am definitely terrified -- everyone is so much more excited about this than I. I am trying not to freak out too much about my knee and hope that the pain will not return during the race. Runner's World this week has an article all about the Boston Marathon and it mentions that they threw in another hill at mile 25 :( this race in addition to the 12 and 12:30 start.

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 2x15 @ 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 1x15, 1x12 @ 60
Chest Flyes 2x15 @ 30 dumbbells

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

BICEPS
2x15 @ 20 dumbbells

TRICEPS
Assisted Dips 2x15 @ 125 machine

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