Had the BEST ride with Jeff today. He met me at 8:00 and we went to Louisa's for oatmeal with rasperries, walnuts and soy milk. BTW, even if you THINK you can handle a large oatmeal from there, don't fall for it. It simply cannot be done -- and I am a BIG eater.

We parked at UW and rode around the South end of the lake, taking Mercer Island back the long way throwing in an extra jaunt down to Seward Park for some additional miles. I need to get the exact stats from him because the Hindenburg does not have a computer but I know we did over 45 :)

45 Mile Ride @ 02:50:00

I should know better than to plan a run workout after work on a Friday because it just will not happen. Especially when we can (and did) go to Happy Hour instead!

This morning I swam but did most of the workout as a kick set using my zoomers. My shoulder just does not like swimming one bit.

2000 Swim Team @ 00:50:00

Enjoyed a beautiful commute in today. Ruth went swimming at Madison Beach and I hitch-hiked a ride to there with her and then rode across the water into a spectacular sunrise.

12 Mile Commute @ 00:55:00
119a

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I got to the gym before realizing that I had forgotten my sneakers and they would not let me in the weight room with my sandals :( So I headed back across the street to retrieve them and finally got to my workout.

Weenie Weight Training

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 15 lower abs (legs up on bench)
3 x 1 min Plank

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Tricep Push Down @ 40 Machine
3 x 15 Bicep @ 15 dumbbell
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Finished the day with a commute home via Juanita. A terrific ride even though it took me a bit longer to make it on the Hindenburg -- and I ended up riding the last part in the dark.

25 Mile Commute @ 02:00:00
115a, 157m

Did my first Interval Run workout today -- I believe my first since before Boston! I have a new strategy I read about in Runner's World. Basically it is a 10 x 800 set on the same interval as the marathon finishing time goal. So in my case, I need to do this set (or 2-3) on the 3:45. I was pretty nervous going into it as interval workouts scare me but Cheryl said to just to 3 of them to start this week.

I did a 200 walk/jog recovery in-between each one and the third really really hurt. When running it, I felt as though I was really slowing down and pushed myself -- guess I need to know my body better as that was my fastest.

5 Mile Interval Run @ 00:46:43

WU @ 17:47
146a, 192m

Interval 1 @ 03:38
156a, 164m

Interval 2 @ 03:37
158a, 168m

Interval 3 @ 03:32
162a, 172m

CD @ 13:48
135a, 173m

Got a new lane mate today named Sue. She sure is strong and will graduate from our lane soon I am certain.

My shoulder started complaining pretty early on (guess my Weenie Weight Session was not so weenie...) and I asked Emily for some help with my stroke. I ended up moving to another lane and worked on body rotation drills.

2000 Swim Practice @ 00:55:00

Then I commuted in after practice on the Hindenburg -- and it sure was a beast weighed down with my laptop and fall clothing! After work, I biked to Madrona to meet Ruth for a showing we had tickets for.

20 Mile Commute @ 01:40:00

Got in my Weenie Weight session today -- planning an easy run around Greenlake after work.

Weight Training

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 15 lower abs (legs up on bench)
3 x 1 min Plank

3 x 12 Lat Pull Down (to top of head) @ 90 machine
3 x 15 Row @ 75 machine
3 x 12 Tricep Push Down @ 40 Machine
3 x 15 Bicep @ 15 dumbbell

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Had a slow easy run around Greenlake -- legs are definitely sore but I kept the pace slow.

3.1 Mile Run @ 00:30:00

This morning's weight check-in has me down a pound from last week -- and that was up a bit from the week before. A little budge (down) in the weight measurement but all over, very little change. While I would like to see faster progresss, I reminded myself that I am maintaining during my recovery period -- and not gaining.

After I eat some breakfast, I am going for a long run with Katie :)
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Today's long run route was one loop around Greenlake, down Stone Way and around Lake Union and back. Katie was in a bit of a time crunch so the pace was a bit faster than I would have preferred and I was grateful to slow down when Ted picked her up after circling Lake Union.

12 Mile Run @ 01:55:00
144a, 157m

This was my last week of recovery and next week starts my marathon training.

Welcome fall! To celebrate (or in Ruth's case, mourn...) we went for a bike ride on the Flying Wheels 50 mile route. 20 miles in, we felt so good that we voted to take the 70 mile route. While it felt really good, I was definitely done by the end -- so was my bike as a staple embedded itself into my rear tire one mile to go.

69 Mile Ride @ 04:25:00 (16 mph)
128a

It took some time, but I am FINALLY in a recovery/rest state of mind...just in time for Cheryl to come back into town and kick my ass into gear for marathon training....

Slept in a bit this morning and then did my usual Mercer Slough run -- what a wonderful way to start the day!

6 Mile Run @ 00:54:14
148a, 194m

Got to swim with Duncan and Charlie today and even though they lapped me on a 400, I had a good time trailing (far) behind them. It was good to get in some yardage too.

2600 Swim Practice @ 01:00:00

Got in a double run around Greenlake today while Ruth did an interval workout. We ran a warm-up together and then she veered off to the track -- I tried to join her but she would not let me so I continued around the lake instead. I did push it a bit and while my HR read super high, I really was not that high...

6.4 Mile Run @ 00:54:00

Lap 1 @ 00:27:15
175a, 193m

Lap 2 @ 00:26:47
169a, 201m
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Got in my WWTS today too.

Weight Training

CORE
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 12 lower abs (legs up on bench)
3 x 1 min Plank

3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 12 Bicep @ 15 dumbbell
1 x 15, 1 x 6 Assisted Dip @ 40 machine*

*stopped when I felt shoulder pain

I forced myself to take a rest day today. In the morning, it was not hard to do as Ruth got up in the cold, dark rain to go to swim practice while I slept in. But I stuck to it and did nothing the entire day. I have been getting feedback (externally and internally) that I may be pushing it a bit hard after my race and may not be as recovered as I think I am...

Got in a quick run this afternoon followed by a weenie weight session. Feeling pretty tired today and my quads actually were complaining. Not something they did even in my hardest longest iron training days...

3+ Mile Run @ 0030:00

Weight Training

CORE
3 x 15 Back @ 10 weight
5 x 15 Crunch (side and front)
3 x 12 lower abs (legs up on bench)

3 x 15 Lat Pull Down (to top of head) @ 75 machine
1 x 15, 1 x 4 Row (small bar) @ 75 machine*
3 x 15 Bicep @ 15 dumbbell
3 x 12 Tricep press @ 40 machine

*stopped when I felt shoulder pain

This morning started with my scheduled Calorie King check-in and my weight was up slightly with no budge in measurements even though my clothing feels less tight.

But I am not going to let it get to me as I am retaining a bit of water this week -- and I am still recovering. I am continuing to monitor and make good choices -- plus my training intensity will be able to go up after next week so I believe I am on the right track.

This morning, I was encouraged to get my butt out the door by an anxious Ruth who wanted to get in a ride before the rain came. We rode around the lake and it felt good the entire time. Apparently I still have some muscle memory confidence as I was able to take on the hills pretty strong.

50 Mile Ride @ 03:09:00
128a, 163m
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It has been a month since my weekly training volume has hit about 10 hours so it is nice to see the numbers up again.

Today started at 4:30 AM to drive with Ruth to Tacoma while she worked the ADA walk at Point Defiance. I did a double-loop of the 5 mile drive and then spent the day visiting my friend in Fox Island who just had a girl :)

The run felt good and I forgot my HR monitor so I have no data. I could have easily run longer but I was fine to end it when I did.

10+ Mile Run @ 01:45:00

Went for my last open water swim for the season. It was cold and dark but the company, as always -- exceptional. Had a good time over toast and we all got to wish Tatyana a good day tomorrow as she races her first Ironman :)

1.2 Mile Swim @ 00:50:00

Then I went to see Erik to help me heal my shoulder. He gave me a lot of homework -- stretching and changed my lifting program completely. I will see him again in four weeks so he can check on my progress.

My upper body lifting is now confined to:

• Lat Pull Down (only to the top of my head)
• Tricep Press
• Seated Row (with a bar, not the triangle hand hold thing)
• Biceps with dumbbells alternating.

No chest at all for a while either...because he said it is already over-developed...so no bad ass looking chest presses on the bench for me.

Got to swim with Duncan today. We did a set of 200's and by the third one, my shoulder was complaining so I switched to 150 kick for that one.

2500 Swim Practice @ 00:55:00

Went to Spin Class for the first time in a while and really do miss Dina :( Got in an okay workout with the instructor, Gina but she drives me nuts because she yells "come on" throughout...and gives the crappiest cues.

Spin Class @ 00:52:00
139a, 158m

Today my wings came back and it has been so long since I felt them.

I ran the Mercer Slough this morning and it was wonderfully cool with a light drizzle coming down. I added an extra out and back to make the run over an hour. During one stretch of the run, I started to fly. I checked my breathing and HR (140) and realized that my gait was smooth and it felt effortless but at the same time, I had some speed. When I ran that stretch last week, I thought "I don't remember this being uphill...".

But this week, it just felt wonderful -- perhaps I am recovering :)

almost 7 Mile Run @ 01:06:33
142a, 188m

Had a good swim this morning -- got in the most distance I have in a while and alternated some of it with kicking with my zoomers.

I worked hard to roll my body to keep the pressure off my shoulder. Perhaps there is a blessing in this shoulder injury stuff :)

2500 Swim Practice @ 01:00:00

Commuted to work this morning on my old friend, the Hindenburg. It was a challenging ride because my saddle bags were quite full and heavy.

17 Mile Commute @ 01:19:24
122a, 160m
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Finally returned to the weight room after a forced grounding from Cheryl... My shoulder gave me grief during some of my usual sets so I had to find other alternatives to my usual shoulder and chest weights. I am BUMMED because I really like the chest press -- it makes me feel like a bad ass in a way the stupid machines do not.

CORE
5 x 15 Crunch on Ball (3 front, 1 each side)
5 x 15 Back and Side (3 front w/10 weight and 1 each side)
3 x 15 Lower Ab (reverse crunch on mat)

SHOULDER
2 x 15 Pull Up @ 12 dumbbells
2 x 15 Front Raise @ 5 dumbbells

CHEST
2 x 15 Chest Press @ 70 Machine
2 x 12 Chest Flye @ 60 Machine

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

BICEPS
2 x 15 Concentration Curl @ 17.5 dumbbells
2 x 15 Curl @ 20 barbell

TRICEPS
2 x 15 Kickback @ 12 dumbbell
2 x 15 French Presses @ 17.5 dumbbell (who knew those were french presses but I just googled it)

Got in an early run around Greenlake before my half day Board Meeting. Added a bit at the beginning to make it longer and even though my pulse registered high the entire time, I was at a comfortable aerobic pace.

6.5 Mile Run @ 01:04:19

Stretched and did a little core (3 x 1 min. plank) after.
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Definitely another recovery week for me and there is an embarrasing lack of core in it...

Spent the morning as a very enthusiastic supporter of Ruth and Jeff at the Black Hills Triathlon. Ruth kicked some serious ass and it showed especially with her even faster stronger bike split than last year. While the overall results are not yet in, she placed 4th in her very competitive age group.

Jeff is the only person I have even known who actually gets stronger DURING a race. He started out the morning very sick, to the point where he could not even drive...and then had a really good swim, super strong bike and lightening fast transitions before he was almost taken down by leg cramps early into the run. But he finished steady despite the pain he was in -- with a smile on his face if you can believe that.

Was a bit over-served, over-salted and over-caloried last night after we went to Brasa's Happy Hour to spend time with friends. Therefore this morning's swim was nothing impressive.

I swam for 25 minutes at a very relaxed pace.

1/2 Mile Swim @ 00:25:00

I redeemed myself at lunch with a longer run. I played a bit with the route and ran around the slough throwing in a nice loop in the middle for some extra distance. Kept the pace easy and my mileage is a guess-timate...

8 Mile Run @ 00:16:09
147a, 190m

Busy day with appointments and meetings so I managed to get in a ride to my morning Capital Hill appointment on my single speed.

12 Mile Ride @01:00:00
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Got in a spin on the rollers between meetings while working from home. Did a 15 minute WU, then 3x (14 minutes @ 19-20 mph, 1 min recovery).

17+ Miles @ 00:57:00

Then had my annual physical with my Dr and everything is really good. She has climbed Kilimanjaro and we chatted about that for a bit. I asked her if we could climb it the day after a marathon and she paused and said "well, if anyone could, YOU could..."

Went for one of my very favorite runs at the Mercer Slough. It was perfect morning for running and just the right mix of cool air and new sun. I worked hard to keep it aerobic even though I wanted to push myself to run faster.

Oh, and I took 5 minutes after to S T R E T C H

6 Mile Run @ 00:57:19
141a, 183m

Good swim today with the team. My shoulder is still not feeling its best but I focused on rolling my body while swimming.

2450 Swim @ 01:00:00

Joined Ruth and her old college friend and teammate Stacy for a fun brick workout today at Seward Park. Ruth did it hard to prepare for her race on Sunday and I accompanied Stacy on her first brick. We rode from there to and around Mercer Island and then ran around the lower Seward Park loop.

I did it on my single speed thinking that Stacy and I would be better matched that way because she had only ridden twice in the past 4 months and was just getting adjusted to her new road bike (AKA Ruth's 1st road bike that she had recently given to her). I was wrong and watched her ride/run out of sight as soon as I gave her directions.

25 Mile Bike @ 01:38:13
126a, 157m

2+ Mile Run @ 00:20:38
144a, 154m

Went for a nice easy ride today to the Eastside and back. On Friday, I told Phil (who was working from home that day) that I would water his plants and forgot so we rode from home over Juanita to Bellevue (watered plants) and then I took the short route over Mercer home while Ruth put in the extra miles going the long way.

43 Mile Ride @ 02:55:00
118a

Here is the latest place I am trying to talk Ruth into going to for my 40th birthday :)
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It has been a good recovery week and I have behaved myself...mostly...

Had dinner with Cheryl and her husband last night and while we did our best to not bore him completely talking about training and racing....well, at least he was fed....

My (now our as Ruth is now training for IM Canada 2007) training plan for 06-07 has some serious changes.

First, I have to take the next three weeks off which means aerobic only. No speedwork -- not even on the bike. No weights for another week but I can do all the core I want (not exactly doing cartwheels over that one).

Tour de Tucson is out :( . Tucson Marathon is in (Ruth will do the half while I try to qualify for Boston again on the full).

Victoria Half Iron is out. Desert Half Iron is in.

Ruth has a marathon in the Spring and right now, we are looking at Whidbey Island.

I also need to LOSE WEIGHT and I have started to record my food intake using the Calorie King online journal. I like it a lot because it is easy to enter food and see the totals as well as nutritional information. I am going to try this through September and then re-evaluate whether or not I need to see a nutrionist because I do eat well, it is just the extras that are making the difference in my weight.

We went for a run this morning down and around Greenlake and back home. I did not wear a HR monitor and we kept the pace aerobic and chatted easily. I felt good, even coming up the hill on 5th. Then planked for three minutes.

5.75+ Mile Run @ 00:53:00

It was a beautiful morning for an open water swim. I am definitely not recovered and did tweak my shoulder a bit pretending that I was.

On the return, I double-backed to swim with Jeff and then really focused on stroking correctly.

1+ Mile Swim @ 01:00:00